Every Thanksgiving since before I was born, my dad pulls out a small slip of paper with his slightly faded handwriting scrawled across it. After a quick glance to refresh his memory, he reaches for flour, butter, milk, molasses, eggs… And a packet or two of yeast.
He developed his recipe for whole wheat rolls while on a tight budget in graduate school, so it calls for common everyday ingredients and no special equipment. Dad does everything by hand, from melting the butter on the stove to stirring in flour with a wooden spoon to kneading the dough by hand.
Once old enough to stand on a kitchen chair, Dad let me help with the kneading. He showed me how to generously dust my hands with flour, then gently press them into the dough. Fold, gently press… Fold, gently press… Fold, gently press…
With my itty bitty muscles, he never worried about me overworking the dough back then!
After they rose and took a trip to the oven, those whole wheat rolls were always almost everyone’s favorite side dish on the Thanksgiving table. They disappeared even faster than the turkey, stuffing, and mashed potatoes… Especially when served warm with a pat of melted butter in the middle!
Once my brother developed an egg allergy and became lactose-intolerant in college, we began testing out other recipes for whole wheat rolls made without eggs or milk, like in Dad’s original recipe. However, none of them tasted nearly as good or turned out nearly as tender.
So this year, I set out to develop my own recipe. I tested, retested, and tested some more… Until I finally perfected the recipe for these Ultimate Healthy Whole Wheat Rolls! They’re supremely tender and even easier than Dad’s original recipe to make!
You just need 7 ingredients, most of which are probably in your pantry already! And those do NOT include butter, eggs, refined flour or sugar. Even so, thanks to one secret ingredient, these rolls taste really cozy and comforting—and they’re just 56 calories!
To make these healthy rolls, you’ll start with warm water, molasses (like this!), a teensy bit of olive oil, and salt. Yup—just four basic ingredients! This is the molasses I use, and I do not recommend substituting anything for it. It provides a lot of the rich, cozy, comforting flavor. No other ingredient can imitate that taste! Molasses is inexpensive and shelf-stable, and you’ll use it in all of these recipes of mine, too!
Remember, you want very warm water—but not hot! If the water is too hot, it’ll kill the yeast (or the “little yeasties,” as my dad calls them!). The water should feel like warm bath water or a hot tub’s temperature. I use the finger test! If I can dip my pinky finger into the water and it feels hot (but not scalding!), it’s the right temperature. But use a thermometer if you aren’t sure… Don’t kill those yeasties!
For the yeast, I always use Red Star Yeast. Both this quick-rise yeast and this regular active dry yeast work perfectly! Other brands of yeast don’t rise nearly as high, which leaves you with small shrunken rolls… Not good! I often buy my yeast online at those links I just shared when my grocery store runs out!
So sprinkle your yeast on top… Then let it sit for 10-15 minutes. It should go from looking like the picture above…
To looking like this! Fluffy, puffy, cloudy, frothy… Whatever you want to call it! I think it looks like when you’re flying in an airplane and staring down at those cotton-ball-ish clouds. Just… Tan in color. ?
Once your yeast has “proofed,” (that’s what the puffy stage is called!), then it’s time to add the last two ingredients: cinnamon (my secret ingredient!) and whole wheat flour. This is my current favorite cinnamon! It tastes sweeter and stronger than the traditional red-capped bottles I grew up using. The cinnamon adds a warmth and fullness and coziness to your rolls without needed lots of butter or oil—such a yummy trick!
As for the flour… I always use Gold Medal whole wheat flour (this kind). Other brands of flour don’t rise nearly as high! I’m not sure whether Gold Medal’s whole wheat flour has a higher gluten content or is ground more finely or something else… But I’ve tested this recipe with other brands, and the rolls barely rise. Whereas with Gold Medal whole wheat flour, combined with Red Star Yeast, the rolls consistently rise to at least double their original size every time!
But I’m getting ahead of myself… You still need to mix in the flour and knead the dough! Just like Dad, I always knead by hand. It’s so soothing and relaxing! The dough is ready when you can gently press your index finger into it, and the dough mostly springs back.
Now it’s time to shape those rolls! I use a sharp knife to cut the dough into segments, and then I roll them into round-ish shapes. I’m all about that rustic look, as you can probably tell… None of my rolls are perfectly round, and I’m a-okay with that!
Then set a clean, dry towel over the top of your pan, and put it in a warm, draft-free place to let your rolls rise. (Yes! Only one rise required for this recipe. That means you get to eat your rolls 1-2 hours sooner!)
To create that warm environment for my rolls, I turn my oven to its lowest temperature (anywhere from 110°F to 180°F, depending on your oven!) for about 5 minutes. Again, I use the finger test… If I can stick my hand in and it just feels warm, like summertime weather outside, then it’s ready! At that point, I quickly switch off the oven and stick my towel-topped pan inside for about an hour.
Look at how much they rose! At least double, right?? It’s like magic—and they’re so pretty! ?
Now all that’s left is to actually bake them! Just remember to remove them from your oven while your oven preheats… And then pop your pan back in the oven (without the towel this time!) to bake your rolls!
Tender, cozy, positively yummy homemade bread bliss! ♡ I actually emailed my dad this recipe ahead of time and asked him to test it in his kitchen… Seeing as he’s the bread master of our family! He texted me pictures of the entire process, and at the end, both he and my mom emphatically proclaimed these “the ULTIMATE healthy!” Such a huge compliment coming from them!!
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 rolls and feature them in my Sunday Spotlight series!
| The Ultimate Healthy Whole Wheat Rolls | | Print |
- ¾ cup (180mL) warm water (100-110°F)
- 4 tsp molasses
- 1 tsp olive oil
- ½ tsp salt
- 2 ¼ tsp (7g or one ¼-oz package) dry yeast
- ½ tsp ground cinnamon
- 2 – 2 ½ cups (240-300g) whole wheat flour
- Lightly coat a 9”-round pan with nonstick cooking spray. Set aside. (See Notes.)
- In a large bowl, stir together the water, molasses, olive oil, and salt. Sprinkle the yeast on top, and wait 10-15 minutes or until the mixture turns frothy. Mix in the cinnamon and 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 for 5 minutes.
- Divide the dough into 16 small pieces or 12 slightly larger pieces (a sharp knife comes into handy!). Roll each piece into a sphere, and place into the prepared pan. Cover the pan with a clean towel. Set the pan in a warm, draft-free spot, and let the rolls rise for 45-60 minutes or until doubled in size.
- Preheat the oven to 350°F. Bake the cinnamon rolls for 13-16 minutes (small) or 15-17 minutes (medium) or until the sides feel firm. Cool in the pan for at least 10 minutes before serving.
For the whole wheat flour, I highly recommend Gold Medal whole wheat flour. It performs the best out of any brand I’ve tried, and it ensures your 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!)
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 available in all grocery stores, so I buy mine online here. (Both their rapid rise yeast and regular active dry yeast work equally well!)
For slightly more tender rolls, substitute milk for the water (any kind of milk will work!).
I really don’t recommend substituting anything for the molasses. Its flavor really makes a difference in these rolls! This is the kind of molasses that I use. It’s inexpensive, shelf-stable and keeps for ages! You can typically find it near the maple syrup at the grocery store.
This is my current favorite cinnamon! It tastes sweeter, warmer, and fuller than the red-capped brand I grew up with. I buy it online here!
Melted butter or any oil may be substituted for the olive oil. If using coconut oil, your yeast will not turn frothy in Step 2.
I haven’t had good luck substituting gluten-free flours in this recipe. The rolls don’t rise the way they do with wheat-based flour due to the lack of gluten.
To bake this as a loaf, complete Steps 1-3 as written. Lightly coat an 8x4” loaf pan with cooking spray. Gently roll the dough into a log that’s 8” long. Place inside of the pan. Cover the top with a clean, dry towel. Let it rise for 45-60 minutes in a warm, draft-free place. Preheat the oven to 350°F, and bake for 23-28 minutes or until the top turns golden and feels firm to the touch and a toothpick inserted into the center comes out clean.
If you prefer to bake in a 9x5” loaf pan, then double the recipe. (I haven’t tried this, so I don’t know how long it’ll take to bake!)
For more tips and step-by-step photos, please see my blog post above this recipe!
{clean eating, vegan, low fat, low sugar}
View Nutrition Information + Weight Watchers Points
You may also like Amy’s other recipes…
♡ Healthy Whole Wheat Buttermilk Biscuits
♡ The Ultimate Healthy Cornbread
♡ Healthy Cornbread Jalapeño Mini Muffins
♡ Healthy Maple Sweet Potato Casserole
♡ Healthy & Easy Roasted Brussels Sprouts
Another great recipe! Thank you, Amy.
I’m so glad you liked these rolls, Marion! Thanks for taking the time to let me know! 🙂
So excited to find this recipe. I am trying it out today and plan on making it for Thanksgiving Dinner. Thank you so much for all of your healthier and easy recipes.
I’m truly honored that you’d consider including these as part of your Thanksgiving meal! I really hope you enjoy these rolls. Happy Thanksgiving to you and your loved ones!
Currently Texas is going through a second Ice Age and we are not prepared, so I looked for something that would get the oven going. I like these. They’re simultaneously dense and light, and the cinnamon isn’t overpowering, but adds something to the flavor.
Very much enjoyed them!
I am soooo happy to find such a simple affordable amazing recipe! I just made these and at first I was intimidated by the yeast and proofing but I followed the instructions exact and they came out soft and light and the whole wheat flavor I enjoy so much. I used sunflower oil and still had success. I also love how affordable these are and I’m vegan so it’s nice to see a vegan friendly recipe with great results:) I will be making these again for Christmas:) thank you!
I’m thrilled that you loved these rolls, Angela! That’s the BEST compliment there is, if you loved them so much that you’d want to make them again for Christmas. I’m so honored! Thank you for taking the time to let me know! 🙂 Happy holidays!
Thank you 🙏🏻❤️ Happy holidays to you too!
Hello Amy!
I was just wondering what the nutritional information was for these rolls?
Like approximate calories per bun?
And is there something I could substitute for the molasses? I’m not to keen on the taste and was wondering if the main role was simply taste:)
Keen to try them!!
I’m so happy to hear you’re excited to try these rolls, Olivia! The full nutrition information (including calories per roll!) is included directly underneath the recipe box. I know it can be really easy to miss though! 😉
The molasses flavor is really subtle, more of a warm and cozy undertone. However, if you are super sensitive to it, you can substitute honey or pure maple syrup instead to maintain the rolls’ texture! I’d love to hear what you think if you decide to try this recipe!
Hi Amy,
I’m excited to try these rolls. The link to your favorite brand of molasses is no longer working– could you please tell me the brand, or refresh the link? Thanks!
I’m so happy you’re excited to try these whole wheat rolls, Carole! Thank you so much for letting us know! Here is a link to the molasses that we recommend!
I’d love to hear what you think of these rolls!
Wow! This dough is good with sweet or savory stuff, my siblings put honey on them and said they taste just like a gingersnap 😂 . I really liked them with my soup.
However I think this would be really good cinnamon roll dough, or croissant dough 👀 😁, I guess I know what I’m making next haha. Thanks Amy! Every recipe I’ve tried so far has been a hit!
I’m so happy your family all enjoyed these rolls, Vanessa! It means so much that you took the time to let us know. I’m so glad you’ve had a lot of success with some of our other recipes, too! If you’re looking for some cinnamon roll inspiration, we have a lot of different varieties you can find here! We can’t wait to hear what you decide to try next! 😉
Update: I made cinnamon rolls with it absolutely delicious, the dough’s not too sweet and if you put chocolate chips and frosting it compliments it perfectly.
Yay! I’m so happy your cinnamon rolls were a success using this dough! I appreciate you taking the time to come back and let us know that you tried it…it really means a lot! 🙂
I’m excited to make these but just want to know I’m running low on whole wheat flour and wanted to know could i instead use half regular unbleached flour and half wheat or does that mess around with the texture of the rolls?
It means so much that you’d want to try making my recipe, Nina! Yes, it’s completely fine to substitute regular unbleached flour for half of the flour! Your rolls should still have a wonderful texture. If anything, they may turn out even lighter and fluffier with that modification. 🙂 I’m looking forward to hearing what you think of them!