In 8th grade, my best friend from middle school moved to Australia because of her father’s job. Their family left in December, partway through our school year, because that was Australian children’s summer vacation, so my friend and her little sister could enroll in classes along with everyone else their age when schools opened their doors again at the end of January.
My parents quickly recognized how much I missed my best friend, so for Valentine’s Day, they surprised me with a plane ticket to Sydney during my Spring Break. It would be the longest trip I had ever made by myself—a full 14-hour flight!—and I started counting down the days on my calendar until the departure date.
The day after I arrived in Australia, my friend’s mom offered to schedule a low-key day in Sydney and around their house to give me time to adjust from the jet lag. Since I rarely sleep well on planes, I gratefully agreed, and she planned to drive us around the city in the afternoon to check out the Harbour Bridge, Opera House, and Luna Park.
But before we left on our sightseeing tour, her mom pulled out a thick cookbook from in the kitchen, flipped through a few pages, and let it fall open on a cinnamon roll recipe. I had never made cinnamon rolls from scratch before—all of the freshly baked ones in my house had come from a can!—so we took turns measuring ingredients, kneading the dough, and sprinkling cinnamon sugar across the top.
Although those cinnamon rolls turned out better than any I had tasted, including the gourmet ones from Cinnabon, at least five years passed before I tried baking a batch again on my own. As a teenager, I lacked the patience to wait for them to rise and bake… I wanted to eat them two hours ago when I pulled out the mixing bowls!
But fast forward to the present day, and I find baking cinnamon rolls to be incredibly peaceful and rewarding. The methodical kneading, rolling, sprinkling, sealing, arranging, waiting… And that magical moment when you pull the towel off of the top of the pan to see the rolls tall and airy and competing for space with their neighbors after they’ve risen… That’s pure, innocent joy.
And the recipe for these Clean Pumpkin Cinnamon Rolls is my new favorite! That warm pumpkin flavor, those cozy swirls of sticky cinnamon sugar, and the airy dough holding it all together is the equation for fall bliss. The entire pan never stood a chance around my family!
Let’s start with the dough. It’s a yeast dough, but don’t let that scare you off! Yeast is very easy to work with, and it’s simply the ingredient used to create air bubbles to make the rolls rise. Baking powder and baking soda react with acid to make pockets of air, whereas yeast reacts with warm liquid and sweetener to do the same thing. That’s all there is to it!
So to start, you’ll mix that yeast with warm milk, melted butter, salt, and coconut sugar. Coconut sugar is a clean eating friendly solid sweetener, but it doesn’t taste like coconut at all! It has a similar taste to dark brown sugar, that rich subtly caramel-like flavor, but it pours like granulated sugar. You can find it on the baking aisle of most grocery stores, and this is the kind I usually buy.
After a few minutes of letting the yeast get acclimated, you’ll add the pumpkin purée. Remember to use plain ol’ pumpkin purée, not pumpkin pie filling! The latter contains refined sugar, which we’re trying to avoid in this healthier cinnamon roll recipe. And of course, you can’t have pumpkin without cinnamon, so you’ll add a generous amount of that to the dough too!
Once you’ve mixed in the white whole wheat flour, it’s time to knead. Here is my video on how to properly knead dough for cinnamon rolls. (Scroll down to above the recipe!) I always knead by hand because it feels really soothing and therapeutic, and it only takes a few minutes. The dough is done when you can press your index finger into it, and it springs back most of the way.
Then roll out the dough into a big rectangle, brush it with melted butter, and sprinkle with your cinnamon sugar. I like to gently pat down the cinnamon sugar with my palms so it stays in place better while rolling up the dough and pinching the seam to seal. Then watch that same cinnamon roll video to see my secret trick on how to slice the rolls!
I know it sounds strange, but my favorite part of the process is seeing the cinnamon rolls after they’ve risen, just before popping them in the oven. It’s magical how they’ve doubled in size and barely fit in the pan after just 30 minutes of sitting! But of course…
Eating them warm and fresh from the oven is my next favorite part!
| Clean Pumpkin Cinnamon Rolls | | Print |
- for the dough
- 3 tbsp (45mL) warm nonfat milk (about 100-110°F)
- ½ tbsp (7g) unsalted butter, melted
- 3 tbsp (36g) coconut sugar
- ½ tsp salt
- 2 ¼ tsp (one ¼-oz package) active dry yeast
- ¾ cup (183g) pumpkin purée
- 1 tbsp (8g) ground cinnamon
- 2 – 2 ½ cups (240-300g) white whole wheat flour
- for the filling
- 6 tbsp (72g) coconut sugar
- 2 tsp ground cinnamon
- ½ tbsp (7g) unsalted butter, melted
- Lightly coat a 9”-round cake pan or springform pan with nonstick cooking spray. Set aside.
- To prepare the dough, stir together the milk, butter, sugar, and salt in a large bowl. Sprinkle the yeast on top, and wait 10-15 minutes or until the mixture turns frothy. Stir in the pumpkin purée and cinnamon. Mix in 1 ½ cups of flour. If the dough is still wet, continue stirring in flour 2 tablespoons at a time until the dough begins to pull away from the sides of the bowl.
- Turn the dough out onto a well-floured surface, and knead for 3-5 minutes or until the dough springs back most of the way when you gently press your index finger into it. Let the dough rest while preparing the filling.
- To prepare the filling, stir together the coconut sugar and cinnamon in a small bowl.
- On a clean, well-floured surface, roll the dough out into a 16x10” rectangle. Brush with the melted butter, leaving a 1” border on the two longer sides. Sprinkle with the cinnamon sugar, leaving a 1” border on the two longer sides again. Carefully roll up the dough into a log, starting at one long edge and rolling towards the other one. Pinch the ends to seal. If the dough won’t stick together, gently brush the second longer edge with water before pinching to seal.
- Slice the log into 12 pieces using dental floss or a sharp serrated knife. Place the rolls into the prepared pan, and cover the pan with a clean towel. Set the pan in a warm, draft-free spot, and let the rolls rise for 30-45 minutes or until doubled in size.
- Preheat the oven to 350°F. Bake the cinnamon rolls for 18-22 minutes or until the filling is bubbling and the sides feel firm. Cool in the pan for at least 10 minutes before serving.
For the yeast, I used Red Star® Quick Rise Yeast. It performs the best out of any yeast I’ve used, so I highly recommend it!
Brown sugar may be substituted in place of the coconut sugar, but the rolls will no longer be clean-eating friendly.
For more tips on kneading the dough and slicing the cinnamon rolls, watch my video here located above the recipe.
{vegan, clean eating, low fat, low calorie}
Can these rise overnight in the fridge like a traditional cinnamon roll recipe//is there a way to pay prep for breakfast the night before?
I really appreciate your interest in my recipe, Katy! I haven’t had the best luck with that overnight method; the cinnamon rolls don’t seem to rise quite as much or turn out quite as fluffy. If you’d like to serve them warm (without spending all that time preparing them first thing in the morning!), then my recommendation would actually be to fully bake them the night before but leave them in the pan. The next morning, if you’d like to serve them warm, then tightly cover the top of the pan with foil, and put them in the oven on your oven’s lowest temperature setting until they’re fully warmed through. (The foil should prevent the tops from drying out while you reheat them!) Does that make sense? 🙂
I’d love to hear what you think of these cinnamon rolls if you try making them!
So much easier than I thought abs delicious. We will be making these again!
I’m so glad you enjoyed these cinnamon rolls, Kristin! That’s the best kind of compliment, if you already think that you’ll bake them again. Thank you for taking the time to let me know! 🙂
Excellent recipe! These pumpkin cinnamon rolls were my introduction to Amy’s Healthy Baking years ago. It is my go to recipe for Christmas each year since. As with all yeast baking, it’s all in the rise! So tasty and plenty sweet, keeps well in the fridge too. Gonna have to make a batch soon!
Oh my goodness!! I didn’t realize you’ve made these cinnamon rolls every year for Christmas after discovering my recipe and blog. I’m truly honored, Camille! Christmas is such a special occasion, so to become a part of the tradition in your home… Wow! I’m blown away. My heart feels so full right now! ♡ Thank you for taking the time to share — you just made my entire week!!
Just made these for breakfast and they are fabulous. I’d like to make them for friends visiting soon. Can I make the dough the night before, refrigerate, bring to room temp then roll? Or is there a better make ahead strategy? thanks.
I’m so glad you enjoyed these cinnamon rolls, Dom! It’s such a huge compliment that you’d like to make them for your friends too. I’m honored! 🙂
I haven’t had the best luck with that overnight method; the cinnamon rolls don’t seem to rise quite as much or turn out quite as fluffy. If you’d like to serve them warm (without spending all that time preparing them first thing in the morning!), then my recommendation would actually be to fully bake them the night before but leave them in the pan. The next morning, if you’d like to serve them warm, then tightly cover the top of the pan with foil, and put them in the oven on your oven’s lowest temperature setting until they’re fully warmed through. (The foil should prevent the tops from drying out while you reheat them!)
Can these be made with gluten-free flour? Any recommendations???
I really appreciate your interest in my recipe, Adriana! I haven’t had good luck substituting gluten-free flours in this recipe. The cinnamon rolls don’t rise the way they do with wheat-based flour due to the lack of gluten, but as soon as I figure out the magic formula for a gluten-free flour option, I’ll update this recipe to share that! 🙂
If you decide to try making them, I’d love to hear what you think of these pumpkin cinnamon rolls!
can allulose be used instead of sugar? Thank you !
I really appreciate your interest in my recipe, Rocío! I haven’t tried using allulose yet (although it’s on my to do list!), so I’m not personally sure and don’t want to lead you astray. If you do end up making these cinnamon rolls, whether as written or with allulose, I’d love to hear what you think of them!
If I can’t find white whole wheat flour
what can i use? I have whole wheat flour, will it work (I’m from Chile, is it select brand flour)?
I really appreciate your interest in my recipe, Rocío! Regular whole wheat flour should work. You may notice a tiny bit more of a “wheat-y” flavor than you would with white whole wheat flour, but it shouldn’t be too prominent at all. You should mainly taste the pumpkin and spices! 🙂
I’d love to hear what you think of these cinnamon rolls if you try making them!
how do you recommend reheating them? in the oven or microwave? and for how long? thank you!
Either should work, but I generally use the microwave (partially because it’s much faster! 😉 ). To do so, I microwave the cinnamon rolls on 30% power until they’re warmed all the way through. The amount of time will depend on the wattage of your microwave, how many cinnamon rolls you’re reheating at once, and whether the cinnamon rolls are at room temperature or cold (ie from the fridge). I’m usually reheating a single cinnamon roll from the fridge, and that generally takes 20-30 seconds.
If you’d like to reheat the entire pan of cinnamon rolls all at once, then the oven might be a better option. To reheat them that way, tightly cover the top of the pan with foil, and put them in the oven on your oven’s lowest temperature setting until they’re fully warmed through. (The foil should prevent the tops from drying out while you reheat them!)
I really hope you enjoyed these cinnamon rolls, Rocío!
Hi, would it be OK to sub whole wheat pastry flour for the flour listed?
I really appreciate your interest in my recipe, Amanda! Whole wheat pastry flour should be fine. Some brands don’t always rise quite as high as others in Step 6, but the flavors of your cinnamon rolls will remain the same! 🙂 I’d love to hear what you think of them if you end up making this recipe!