Healthy Pumpkin Cinnamon Rolls

 
In 8^th 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, the same second that 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 healthy 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!

But between you and me, I didn’t mind one bit… That just gave me an excuse to bake another batch!
 

KEY INGREDIENTS TO MAKE HEALTHY PUMPKIN CINNAMON ROLLS

Let’s go over what you’ll need to make these healthy pumpkin cinnamon rolls! There’s a good chance you already have many of these ingredients in your kitchen.

Yeast. Yes, this is a yeast-based 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 these cinnamon 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!

From my experience, some brands of yeast perform better than others. My favorite is Red Star Yeast. Both their regular active dry yeast and quick rise yeast work equally well in this recipe. They make these pumpkin cinnamon rolls rise to double their original size, which gives them the best soft and fluffy texture!

Tip: If using other brands of yeast, your cinnamon rolls might not rise as much — if at all. Just something to keep in mind — but I’ve also shared how to compensate for that in the Notes section of the recipe!
 

 
Milk. Just about any type will work, so just use whatever you normally keep in your fridge! I generally use nonfat milk and unsweetened almond milk the most. The most important thing about the milk is that it’s warm (not hot!), but we’ll cover that in more detail soon!

Tip: If you’d like to make your pumpkin cinnamon rolls vegan or dairy-free, then use your favorite dairy-free milk. It works really well!

Pumpkin purée. It’d be almost impossible to make pumpkin cinnamon rolls without pumpkin purée! It’s also called “pure pumpkin,” “100% pure pumpkin,” and “canned pumpkin.” It’s generally sold on the baking aisle at grocery stores, rather than with the other canned fruits and vegetables.

Tip: I don’t recommend substituting pumpkin pie mix. This contains added sugar and other ingredients, so it behaves differently in baking recipes.

Cinnamon. Another key ingredient in cinnamon rolls, as I’m sure you’ve guessed! You’ll use cinnamon in both the filling and the dough to ensure every bite is full of cozy flavor.

Tip: I highly recommend using Saigon cinnamon! It’s a bit stronger, sweeter, and richer than regular cinnamon. Many stores have started stocking it, but I often buy it online here. It’s really affordable and basically the only kind I now use in my baking!

Salt. Salt actually plays two roles in these pumpkin cinnamon rolls! It enhances their flavor, and it also prevents the yeast and dough from proofing too quickly.
 

 
Sweetener. Instead of granulated sugar, I used coconut sugar to make these pumpkin cinnamon rolls. Coconut sugar is exactly what it sounds like: an unrefined sweetener that comes from coconuts. However, it doesn’t actually taste like coconuts! It has a rich, caramel-like flavor (very similar to brown sugar!), and I love the caramel undertones it adds to the filling.

You’ll also mix some coconut sugar into the dough. This acts as “food” for the yeast, which helps with the proofing and rising steps.

Tip: Many grocery stores now stock coconut sugar on the baking aisle, right next to the granulated and brown sugars!

Butter. Unlike traditional recipes that call for a full stick or two (anywhere from ½ to 1 full cup!), you only need 1 tablespoon in this recipe. Yes, for the entire dozen! That really helps keep your healthy pumpkin cinnamon rolls low calorie and low fat. You’ll add half to the dough, and you’ll brush the other half of the melted butter over the dough after rolling it out.

Tip: To make your healthy pumpkin cinnamon rolls vegan and dairy-free, use stick-style vegan butter. This one and this one are my two favorites! Although coconut oil also works, it has a different flavor, and it also prevents the yeast from turning frothy and bubbly during the proofing step.

Flour. To make these pumpkin cinnamon rolls healthier, I opted for white whole wheat flour. It sounds a bit strange, if you haven’t heard of it before, but it’s not a combination of white (aka all-purpose) flour and regular whole wheat flour!

Instead, white whole wheat flour comes from a softer variety of white wheat (hence the name!), whereas regular whole wheat flour is made from a heartier variety of red wheat. They have the same health benefits, but white whole wheat flour has a lighter taste and texture. That lets the pumpkin flavor of your cinnamon rolls truly shine!
 

HOW TO MAKE HEALTHY PUMPKIN CINNAMON ROLLS

Let’s talk about how to make the best pumpkin cinnamon rolls! I have some tips and tricks for you to make sure your breakfast treats turn out beautifully tender and soft.

Select the pan. I highly recommend a springform pan for making cinnamon rolls! They tend to have higher sides than standard cake pans, which makes it easier for the cinnamon rolls to rise without bumping the top of the towel (more on that momentarily!). I also love how springform pans have removable sides. That makes it easier to slip these pumpkin cinnamon rolls out of the pan to serve!
 

 
Proof the yeast. To start, you’ll mix the yeast with the warm milk, melted butter, salt, and coconut sugar. This is called “proofing” the yeast. It’s sort of like putting the yeast into a warm bubble bath — except the yeast itself is what provides the bubbles!

Make the dough. After a few minutes of letting the yeast get acclimated, you’ll stir in the pumpkin purée and cinnamon. Next, you’ll gradually add the flour. Keep stirring it in until the dough starts to stiffen and pull away from the sides of the bowl. You shouldn’t need to add all of the flour now; the dough should still be moist and sticky!

Knead. Generously shower your work surface (and hands!) with flour before transferring the dough and beginning 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.

Tip: I love using a silicone baking mat for this! Its nonstick surface means that it doesn’t move around much (if at all!) on the countertop, and it’s also really easy to clean.
 

 
Make the filling. That’s right — you get to skip the first rise! I’ve found that it wasn’t necessary for these pumpkin cinnamon rolls. That also means you’ll get to eat them that much sooner! Instead, you just need to let the dough rest for a few minutes while making the filling.

That’s super easy to do… Just stir together the coconut sugar and cinnamon, and you’re done!

Roll + fill. Time to roll out the dough! Sprinkle your work surface with flour again, as well as your rolling pin. I love using a silicone rolling pin, rather than a wooden one, because its nonstick surface helps prevent the dough from sticking while you roll it out.

Once it’s a big and thin rectangle, brush the dough with the melted butter, and sprinkle it with the cinnamon sugar mixture. 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.

Shape + slice. Start with one long edge, and roll it towards the other long end to make a log. I often brush the second long edge with a bit of water to help the dough stick together when I pinch it to seal.

I have a secret trick to slicing these pumpkin cinnamon rolls… Dental floss! When you use a knife, it often distorts the shape of the cinnamon rolls, and they turn out oblong or lopsided and more like ovals. However, using dental floss maintains their beautiful circular shape!

Tip: If you’re a visual person, then watch my video here located directly above the recipe!
 

 
Let them rise. 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!

For this step, I just briefly turn on the oven for a couple of minutes and switch it off before the temperature rises above about 100°F. After covering the top of the pan with a clean and dry towel, I pop that into the oven and shut the door. Everyone seems to have their own preference for the best way to let cinnamon rolls rise, but that’s mine!

Bake. Once they’ve risen to double their original size, pull the pan from the oven — but leave the towel on top! This prevents any wayward drafts from disrupting the cinnamon rolls or causing them to deflate. Let the oven preheat, then gently slide the pan inside… And wait impatiently as your timer counts down the minutes until your healthy pumpkin cinnamon rolls are done!

Then all that’s left to do is…
 

 
Enjoy them warm and fresh from the oven — and decide whether to stop after one… Or reach for a second! 😉

And when you make your own, remember to snap a picture and share it on Instagram using #amyshealthybaking and tagging @amyshealthybaking IN the photo itself! (That guarantees I’ll see your picture! 🙂 ) I’d love to see your healthy pumpkin cinnamon rolls!

Healthy Pumpkin Cinnamon Rolls

© Amy's Healthy Baking

Yields: 12 cinnamon rolls

These tender cinnamon rolls are the perfect fall breakfast treat! With their cozy pumpkin flavor and sweet cinnamon swirls, they’re absolutely irresistible. Leftovers will keep for at least 4 days (if not longer!) if stored in an airtight container in the refrigerator.

4.89 from 9 votes

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Ingredients 

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 (see Notes!)
• ¾ cup (180g) pumpkin purée
• 1 tbsp (8g) ground cinnamon
• 2 – 2 ½ cups (240-300g) white whole wheat flour (measured like this)

FOR THE FILLING

• 6 tbsp (72g) coconut sugar
• 2 tsp ground cinnamon
• ½ tbsp (7g) unsalted butter, melted

Instructions

• Coat a 9”-round springform pan (highly recommended!) or cake pan with nonstick cooking spray. Set aside.
• To prepare the dough, stir together the milk, butter, coconut 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 (highly recommended – see Notes!) 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 of the cinnamon rolls in the center of the pan feel firm. Cool in the pan for at least 10 minutes before serving.

Notes

IMPORTANT BAKING PAN NOTE – READ BEFORE BEGINNING: I highly recommend using a 9”-round springform pan, like this! Springform pans have taller sides than most traditional cake pans, so this allows your cinnamon rolls to rise properly without touching the top of the towel in Step 6.

 

IMPORTANT ROLLING NOTES – READ BEFORE BEGINNING: I highly recommend using a silicone baking mat and a silicone rolling pin, rather than a wooden one, for rolling out the dough. Their nonstick surfaces means that {a} the mat doesn’t move around much (if at all!) on the countertop, and {b} the dough doesn't stick as much to the rolling pin.

 

IMPORTANT RISING NOTE – READ BEFORE BEGINNING: If your cinnamon rolls don’t rise to double their original size, the two most common reasons are that {a} you used a different brand of yeast or {b} they weren’t in a warm enough spot while rising. See my yeast note below for more information!

 

IMPORTANT SLICING NOTE – READ BEFORE BEGINNING: I highly recommend using dental floss to slice the cinnamon rolls. When you use a knife, it often distorts the shape of the cinnamon rolls, and they turn out lopsided and more like ovals. However, using dental floss maintains their circular shape.

 

To do so, slide a long string of floss underneath the dough log. Lift each end of the string so it's vertical, then cross each one over to the other side above the top of the log. Gently but firmly pull on the two ends until they've sliced through the dough. (If you're a visual person, then watch my video here located directly above the recipe!)

 

FLOUR ALTERNATIVES: Whole wheat pastry flour or all-purpose flour may be substituted for the white whole wheat flour.

 

Regular whole wheat flour may also be substituted, but how much the cinnamon rolls rise depends on the brand of whole wheat flour that you use. For the best results, I highly recommend Gold Medal whole wheat flour. It performs the best out of any brand I’ve tried, and it ensures your cinnamon rolls fully double in size while rising in Step 6. (Other brands of whole wheat flour don’t rise nearly as high, if at all!)

 

If using a different brand of regular whole wheat flour, then I recommend substituting ½ to ¾ cup (60-90g) of all-purpose flour for an equal amount of whole wheat flour to ensure your cinnamon rolls rise properly. (For example, use ¾ cup {90g} of all-purpose flour and 1 ¼ cups (150g) regular whole wheat flour.)

 

YEAST NOTE: 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! It isn’t always easy to find in grocery stores, so I buy mine online here. (Both their rapid rise dry yeast and regular active dry yeast work equally well!)

 

Other brands don't necessarily rise as high — if at all! If substituting another brand of yeast, then I'd recommend considering substituting ½ to ¾ cup (60-90g) of all-purpose flour for an equal amount of white whole wheat flour to ensure your cinnamon rolls rise properly. (For example, use ¾ cup {90g} of all-purpose flour and 1 ¼ cups (150g) white whole wheat flour.)

 

MILK ALTERNATIVES: Any milk may be substituted in place of the nonfat milk.

 

BUTTER ALTERNATIVES: Salted butter may be substituted for the unsalted butter. For a dairy-free option, I recommend using stick-style vegan butter instead. (I really like this one and this one.) You may substitute coconut oil, but the cinnamon rolls will taste different, and the yeast won’t turn frothy in Step 2.

 

CINNAMON NOTE: I highly recommend Saigon cinnamon! It tastes a bit stronger, richer, and sweeter. I buy it online here. It’s really inexpensive and affordable, and it's basically the only kind I now use in my baking recipes.

 

SWEETENER ALTERNATIVES: Light brown sugar may be substituted in place of the coconut sugar. (The cinnamon rolls will no longer be clean-eating friendly with this substitution.)

 

PUMPKIN PURÉE NOTES: Pumpkin purée is also called “100% pure pumpkin” or “canned pumpkin.” For the best results, the only ingredient on the label should be “pumpkin.” I don’t recommend substituting pumpkin pie mix because it contains other ingredients, which affects the way it behaves in baking recipes.

 

I haven’t tried using homemade pumpkin purée, so I’m not personally sure how that will work. If you do, would you leave me a comment below? I’d love to hear how your cinnamon rolls turned out!

 

"OVERNIGHT METHOD" NOTE: I haven’t had great luck with the 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 as much time preparing them first thing in the morning!), then 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.)

 

GLUTEN-FREE NOTE: 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.

 

EGG-FREE, DAIRY-FREE + VEGAN OPTION: Substitute your favorite dairy-free milk in place of the nonfat milk. Substitute stick-style vegan butter (I like this one and this one) in place of the unsalted butter. (You may substitute coconut oil, but the cinnamon rolls will taste different, and the yeast won’t turn frothy in Step 2.)

 

HOW TO STORE: Store leftover cinnamon rolls in an airtight container in the refrigerator. They should keep for at least four days (if not longer!), and they reheat beautifully, if you'd like to serve them warm.

 

For more information and tips, please see my blog post above. You can also watch my step-by-step video here (located directly above the recipe) for my classic cinnamon rolls recipe to see how I make cinnamon rolls!

 

{egg-free, dairy-free option, vegan option, clean eating, low fat, low calorie}

DID YOU MAKE THIS RECIPE?I'd love to hear what you think of it in a comment below! If you take a picture, tag @amys.healthy.baking on Instagram or use the hashtag #amyshealthybaking.

View Nutrition Information + Weight Watchers Points
 
 
You may also like Amy’s other recipes…
♡  Pumpkin Bread
♡  Pumpkin Pancakes
♡  Pumpkin Waffles
♡  Pumpkin Scones
♡  Pumpkin Oatmeal Muffins
♡  Pumpkin Spice Granola
♡  Baked Pumpkin Donuts
♡  The Ultimate Healthy Pumpkin Spice Latte
♡  …and the rest of Amy’s healthy pumpkin recipes!