Better-For-You Gooey Cinnamon Rolls

Eggless Almond Flour Cinnamon Rolls just dropped!

Soft, gooey, buttery-without-the-butter cinnamon rolls made with Greek yogurt, almond flour, and coconut cream.

There are certain recipes I refuse to “healthify” if it means the end result tastes nothing like the real thing. Cinnamon rolls are one of them.

These started as a use-what-I-have-in-the-kitchen experiment: no eggs, no butter, no milk, and not quite enough regular flour. But I had to have them. Fall is approaching, Twilight is on, I’m sipping pumpkin spice…

Somehow, they turned into some of the softest, gooiest homemade cinnamon rolls and officially earned a spot in the Clean Plates Project.

Half almond flour adds a little more staying power and nuttiness, Greek yogurt keeps the dough tender without eggs, and coconut cream poured around the rolls before baking creates that gooey, almost bakery-style center.

They’re made with better ingredients, but they’re still cinnamon rolls. That’s the point.

Makes: 8 rolls

Prep: About 20 minutes + rising

Bake: 22–27 minutes

Oven: 350°F

For the Dough

• ¾ cup warm water

• 2¼ teaspoons instant yeast

• 3 tablespoons sugar

• 2½ tablespoons avocado oil or other neutral oil (butter tastes better but I was all out!)

• ¼ cup plain Greek yogurt

• 1¼ cups all-purpose flour

• 1¼ cups fine almond flour

• ½ teaspoon salt

• Additional all-purpose flour as needed for kneading

Cinnamon Filling

• ⅓ cup brown sugar or coconut sugar

• 1½ tablespoons cinnamon

• 2–2½ tablespoons avocado oil or melted coconut oil

• Pinch of sea salt

Coconut Cream Pour

• ¼ cup coconut cream

• 1–2 tablespoons warm water

Coconut Cream Icing

• ¼ cup thick coconut cream

• ⅓–½ cup powdered sugar, depending on how sweet you like it

• ½ teaspoon vanilla extract

• Pinch of sea salt

Instructions

1. Activate the yeast

Combine the warm water, sugar, and yeast. Let it sit for 5–10 minutes until the mixture looks foamy.

The water should be comfortably warm—not hot. Too much heat can kill the yeast.

2. Make the dough

Stir the avocado oil and Greek yogurt into the yeast mixture.

Add the all-purpose flour, almond flour, and salt. Mix until a shaggy dough forms.

Knead for about 7–9 minutes, adding additional all-purpose flour one tablespoon at a time only if necessary.

Because almond flour doesn’t contain gluten, this dough may feel softer and a little more delicate than traditional cinnamon-roll dough. Don’t keep adding flour just to make it completely non-sticky. A soft, slightly tacky dough is what keeps these rolls tender.

3. Let it rise

Transfer the dough to a lightly oiled bowl, cover, and leave somewhere warm for approximately 60–90 minutes.

It should become noticeably larger and puffier, although the almond flour means it may not rise quite as dramatically as an all-purpose-flour dough.

4. Make the filling

Combine the brown or coconut sugar, cinnamon, oil, and a small pinch of sea salt.

You want a thick, spreadable cinnamon-sugar mixture rather than a runny filling.

5. Roll ’em up

Roll the dough into approximately a 14 × 9-inch rectangle.

Spread the cinnamon mixture evenly over the dough, leaving a small border around the edges.

Starting from a long edge, gently roll the dough into a log. Cut into 8 rolls using a sharp knife or unflavored dental floss.

6. Second rise

Arrange the rolls in a lightly greased 9-inch round or square baking dish.

Cover and allow them to rise for another 30–45 minutes, until visibly puffy and beginning to cozy up against each other.

7. Add the coconut cream

Whisk together ¼ cup coconut cream and 1–2 tablespoons warm water until it reaches roughly the consistency of heavy cream.

Warm it just slightly, then pour it around and between the cinnamon rolls immediately before baking.

This is the move. Don’t skip it.

The coconut cream settles into the bottom of the pan as everything bakes, helping create ridiculously soft centers and a gooey cinnamon layer underneath.

8. Bake

Bake at 350°F for 22–27 minutes, or until the tops are lightly golden and the centers are baked through.

Don’t wait for them to become deeply browned. Overbaking is the fastest route from soft cinnamon roll to hockey puck.

9. Ice them

Whisk the thick coconut cream, powdered sugar, vanilla, and sea salt until smooth.

Let the cinnamon rolls cool for a few minutes before spooning the icing over the top. They’ll still be warm enough for the icing to melt slightly into all the cinnamon-y crevices.

Clean Plates Notes

Don’t over-flour your dough. This is probably the most important part of the entire recipe. Slightly tacky is good.

Use finely ground almond flour. Almond meal is much coarser and will change the texture.

Give them time to rise. Almond flour doesn’t contribute gluten structure, so don’t judge these against a traditional white-flour dough. Look for puffiness rather than expecting a massive rise.

Coconut cream is the secret weapon. Thinning it with a little water gives you a heavy-cream-like consistency without needing dairy cream.

Want more protein? Keep it out of the dough. Serve the rolls alongside Greek yogurt, eggs, or another protein source instead. Adding protein powder directly to this dough can make an already almond-flour-heavy dough much denser.

For being this gosh dang simple….these are some good cinnamon rolls.

Fitness should add to your life, not make you scared of cinnamon rolls.

MACROS

For 8 rolls, based on the recipe we built (including the coconut cream pour + icing), estimate per roll:

~300 cal | 6g protein | 36g carbs | 16g fat

Want more recipes like this—organized into a complete, easy-to-follow plan?

Check out my meal plans designed to help you fuel your goals with real, satisfying food. Whether you're building strength, leaning out, or just trying to eat better without overthinking it, these plans are built for your fast-paced lifestyle.

👉 Explore Meal Plans Now