Low Calorie Pumpkin Cinnamon Rolls

Print Friendly, PDF & Email

Cinnamon Rolls with SugarI don’t know about you, but I could eat breakfast for every meal of the day. There’s just something perfect about all things breakfast. Because of my latest obsession, I’ve been on a breakfast baking kick lately. I totally blame The Kid for my problem. It’s all her fault. 😉

I’ve experimented with modifying my vegan coffee cake recipe and making it more waistline friendly. One of the secret ingredients I use is canned pumpkin. Unfortunately the recipe only uses part of the can and I’m left with a sad leftover part of a can. What to do? LOL, make more pumpkin breakfast things until the can is empty!

Sooooooo… I made cinnamon rolls. Not just any cinnamon rolls though. These are pumpkin cinnamon rolls that are dairy free, egg free, use whole wheat flour, and are still pretty darn tasty. Did I mention that they are 166 calories each? Yeah, take that Cinnabon.

Plan ahead because these babies need time to rise and get big and fluffy. It’s well worth the wait, and you can make ’em on a Saturday or Sunday and have a few for the week.

Pumpkin Cinnamon RollsPlain Cinnamon Rolls

  • 1 packet active dry yeast (about 2 1/4 tsps)
  • 1/4 cup warm water
  • 1 1/2 cups (180g) all purpose flour
  • 1 1/2 cups (180g) whole wheat flour
  • 1/2 cup (120g) canned pumpkin
  • 1/2 cup unsweetened almond milk
  • 1 Tbsp (12g) granulated sugar
  • 1 tsp salt
  • 1/4 tsp ground nutmeg

Dissolve the yeast in the warm water and let it sit for about 5 minutes until it gets bubbly. Measure the other ingredients into the bowl of a mixer with a dough hook attachment. Pour in the yeast mixture and beat on medium speed for about 2 minutes. Stop and scrape down the sides to incorporate all of the flour.

Once the flour is mixed in, continue kneading with the dough hook for about 5 more minutes. If you don’t have a dough hook, you can mix all of the ingredients well by hand and then turn onto a floured surface and knead by hand for about 10 minutes. Once you are done kneading the dough, place the ball into a bowl sprayed with non-stick spray.

Place the bowl covered in a warm place for about 45 minutes, until the dough rises and has doubled in size. I put mine in the laundry room while I was drying clothes. The dough has risen enough when you can press two fingers into it and the indentations stay. Once the dough has risen, remove it from the bowl and punch it down. Cover and let it rest for about 5 minutes. While the dough is resting, prepare the filling.


  •  3 Tbsp (36g) brown sugar
  • 2 Tbsp (15g) all purpose flour
  • 1 1/2 tsp cinnamon
  • 2 Tbsp (28g) non-dairy butter

Mix the ingredients in a small bowl until smooth. Spray a 9×9 inch baking dish with non-stick spray. Roll the dough out into a 12×10 inch rectangle. Spread the filling over the dough evenly. Starting with one of the 12 inch long edges, roll the dough into a log and press the seam to seal. Cut the log into 12 equal slices.

Arrange the slices in the baking dish. They will fit pretty closely so don’t worry. Cover and place them back into the warm place to rise for another 25 minutes. When you check them again, they will have risen and tightly fit into the pan. Preheat your oven to 375 degrees and bake the rolls for 20 minutes until golden brown. Remove from oven and let cool.

Sprinkle them with 1/4 cup powdered sugar and serve warm. Makes 12 rolls at approximately 166 calories each (including the powdered sugar on top) – 3g protein, 34g carbs, and 2g fat.

You could cut calories a bit more if you needed by not dusting them with powdered sugar, but where’s the fun in that. Dust, I say!

Speak Your Mind