Can I make the dough ahead of time?

Yes! You can prepare the pumpkin dough the night before, wrap it tightly in plastic wrap, and refrigerate it overnight. When ready to bake, let it come to room temperature before rolling out and filling.

Can I make these pumpkin cinnamon rolls without protein powder?

Absolutely. Simply omit the protein powder and add 1–2 extra tablespoons of self-rising flour if needed to balance the texture. The rolls will still be soft, fluffy, and full of pumpkin spice flavor.

What’s the best way to get fluffy rolls?

The key is not over-kneading the dough and avoiding too much flour. Keep the dough slightly tacky — that’s what gives these rolls their soft, pillowy texture. Also, brushing a little milk or half & half before baking helps lock in moisture.

Can I make these dairy-free?

Yes! Swap the Greek yogurt for a dairy-free yogurt alternative, the butter for vegan butter, and the cream cheese for a dairy-free version. You’ll still get all the cozy pumpkin spice flavor and delicious texture.

Pumpkin Spice Cinnamon Rolls | Tisha's Veggie Eats

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Soft, Cozy, Pumpkin-Spiced Bliss

Nothing says fall quite like these high protein pumpkin spice cinnamon rolls. Soft, fluffy, and swirled with buttery pumpkin spice filling, each bite melts in your mouth and feels like a warm hug on a crisp morning. Topped with a silky pumpkin cream cheese icing, they’re pure comfort — but with a nutritious twist that makes them just as wholesome as they are indulgent.

A glass baking dish filled with warm pumpkin spice cinnamon rolls topped with creamy cinnamon frosting and a sprinkle of flaky sea salt, with a textured orange cloth in the background.

These pumpkin cinnamon rolls come together with a simple dough made from self-rising flour, pumpkin purée, and Greek yogurt — no yeast, no fuss, and ready to bake in no time. The filling is a dreamy mix of brown sugar, pumpkin spice, and a touch of butter that caramelizes beautifully as it bakes. The result? Soft, golden rolls that are cozy, sweet, and impossible to resist.

And let’s talk about that icing — a pumpkin cream cheese glaze that’s smooth, creamy, and the perfect balance of tang and sweetness. Spread it on while the rolls are still warm so it melts slightly into every swirl. A sprinkle of cinnamon and flaky sea salt on top takes it to the next level.

Whether you call them pumpkin cinnamon rolls or pumpkin spice protein rolls, these are the perfect treat for a slow fall morning. Pair with your favorite hot coffee, wrap yourself in a blanket, and enjoy a little bite of pumpkin perfection.

Macros Per Serving

213 Cal | 28g Carbs | 6g Fat | 9g Protein

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Why You’ll Love This Recipe

If you’re a fan of fall flavors and love easy, protein-packed baked goods, these pumpkin spice cinnamon rolls will become your new favorite breakfast or brunch treat. Here’s why they’re a must-try this season:

Quick & Simple: No yeast, no rising time — just mix, roll, and bake. Perfect for busy mornings when you still want something special.
High Protein Goodness: These high protein pumpkin cinnamon rolls use Greek yogurt and pumpkin purée to add a protein boost while keeping the texture soft and fluffy.
Cozy Fall Flavor: Every bite bursts with warm pumpkin spice, brown sugar sweetness, and a hint of vanilla.
Silky Pumpkin Cream Cheese Icing: The luscious icing melts into each swirl for the ultimate creamy finish.
Healthy Indulgence: Made with simple, nourishing ingredients, these pumpkin cinnamon rolls with pumpkin cream cheese icing prove that comfort food can still fit your goals.
Perfect for Any Occasion: Whether it’s a weekend brunch, post-workout treat, or cozy fall breakfast, these rolls hit the sweet spot every time.

Enjoy them warm from the oven, and you’ll see why these pumpkin spice cinnamon rolls deserve a permanent spot in your recipe lineup.

Key Ingredients for these Pumpkin Spice Cinnamon Rolls

To make these irresistibly soft and cozy Pumpkin Spice Cinnamon Rolls, let’s take a closer look at the star ingredients that bring this recipe to life. Each element plays a role in creating the perfect balance of fluffy dough, rich pumpkin flavor, and creamy icing. From the high protein pumpkin dough to the luscious pumpkin cream cheese topping, here’s what makes this recipe shine:

Self-Rising Flour: The base of your pumpkin dough that keeps things simple and helps the rolls rise beautifully without yeast. It creates that signature soft and fluffy texture in every bite.
Vanilla Protein Powder: Adds a boost of protein while maintaining the perfect balance of sweetness. It helps transform these pumpkin cinnamon rolls into a high protein treat you can feel good about.
0% Fat Greek Yogurt: This ingredient is key for structure and moisture. It makes the dough soft, pliable, and protein-rich — no butter or oil needed!
Pumpkin Purée: Brings that pure pumpkin flavor to the dough and icing while adding natural sweetness and moisture. It’s the heart of every pumpkin spice roll.
Salt: Enhances the flavor and keeps the balance between sweet and savory elements.
Unsalted Butter: Used in the filling for that classic, buttery swirl that caramelizes beautifully in the oven. It gives the rolls their melt-in-your-mouth texture.
Vanilla Extract: Adds warmth and depth of flavor to both the filling and icing. It ties together all those cozy pumpkin spice notes.
Coconut Brown Sugar: Provides that caramel-like sweetness in the filling. When baked, it melts into the butter to form that gooey cinnamon swirl we all love.
Pumpkin Pie Spice: The star of the show! A blend of cinnamon, nutmeg, and cloves that gives these rolls their signature fall flavor.
Neufchâtel Cream Cheese: Slightly lighter than traditional cream cheese but still creamy and tangy. Perfect for the silky pumpkin cream cheese icing.
Powdered Sugar: Sweetens the icing and helps create a smooth, luscious consistency that spreads beautifully over the warm rolls.

Substitution Options

Want to switch things up or make these pumpkin spice protein rolls fit your preferences? You’re in luck! This recipe is flexible and easy to customize depending on what ingredients you have on hand. Here are some simple substitutions to keep that cozy fall flavor intact:

Self-Rising Flour: If you don’t have this on hand, make your own by mixing 1 cup all-purpose flour with 1 ½ teaspoons baking powder and ¼ teaspoon salt.
Protein Powder: Any vanilla or unflavored protein powder will work here. Whey, casein, or plant-based options all yield great results — just note the texture may vary slightly.
Greek Yogurt: You can substitute with skyr or a dairy-free yogurt alternative if you’re keeping it plant-based. Just choose one that’s thick in texture.
Pumpkin Purée: If you’re out of pumpkin, try mashed sweet potato or butternut squash purée. It’ll keep the same creamy consistency and cozy flavor.
Butter: Vegan butter or coconut oil can easily replace traditional butter in the filling for a dairy-free version.
Neufchâtel Cream Cheese: Regular cream cheese or a dairy-free alternative like almond or cashew-based cream cheese will still give you that rich, velvety icing.
Coconut Brown Sugar: Swap with light brown sugar or even coconut sugar for a more natural sweetness.

The best part about these pumpkin cinnamon rolls is that you can personalize them to your liking. Whether you go dairy-free, gluten-free, or plant-based, you’ll still end up with the same warm, spiced, melt-in-your-mouth goodness every time.

**If there is a sub I haven’t mentioned above, it’s because I have not tested it and can’t speak for how well it would work for this recipe.

Equipment and Tools

You don’t need anything fancy to make these pumpkin spice protein rolls — just a few basic kitchen tools that make the process smooth and easy. Everything you’ll need is likely already in your kitchen!

Mixing Bowls: You’ll need one for your dough, one for the filling, and another for the icing.
Wooden Spoon or Dough Whisk: Perfect for mixing the pumpkin dough until it starts to come together.
Measuring Scale: Helps ensure your ingredient ratios are exact for the perfect soft and fluffy texture.
Rolling Pin: Essential for rolling out the dough into a smooth rectangle before adding the filling.
Small Bowl and Hand Mixer: Use this to blend the pumpkin cream cheese icing until silky and smooth.
Pizza Cutter or Sharp Knife: Ideal for cutting even strips before rolling them up.
Baking Dish: Any small oven-safe dish or pan works well to hold the rolls snugly as they bake.
Pastry Brush: Great for brushing on your half & half to keep the tops soft and golden.

That’s all you need to whip up these cozy, high protein pumpkin cinnamon rolls at home. No stand mixer, no fancy tools — just simple equipment for bakery-worthy results every single time.

How to Make Your Pumpkin Spice Cinnamon Rolls

These Pumpkin Spice Cinnamon Rolls are surprisingly easy to make — no yeast, no long proofing times, and minimal mess. You’ll go from mixing to baking in just a few steps, and before you know it, your kitchen will smell like a cozy fall morning.

Make the Pumpkin Dough

Start by adding all your dough ingredients to a large mixing bowl. Use a wooden spoon or dough whisk to combine until a dough begins to form. It should be slightly sticky but workable.

Knead the Dough

Lightly flour your surface using some of the extra kneading flour, then transfer the dough to it. Knead with your hands for about 2–3 minutes, adding more flour if needed to prevent sticking. The goal is a smooth, elastic ball.

Roll and Fill

Use a rolling pin dusted with flour to roll your dough into a long rectangular shape. In a small bowl, mix together all your filling ingredients until smooth and spreadable. Evenly coat the dough from edge to edge with the pumpkin spice butter mixture.

Shape and Bake

Use a pizza cutter to slice the dough into 6 long strips. Roll each one tightly and place them in your baking dish. Brush the tops with a bit of half & half or milk to keep them soft while baking. Bake at 350°F for 20–25 minutes until golden brown and fragrant.

Make the Pumpkin Cream Cheese Icing

While the rolls bake, blend your icing ingredients together until smooth and creamy. Once the rolls have cooled slightly, spread the icing generously over the top. Sprinkle extra pumpkin spice and flaky sea salt to finish.

These high protein pumpkin cinnamon rolls are best enjoyed warm and fresh out of the oven. Pair with a hot cup of coffee or tea and savor the cozy pumpkin spice flavor in every bite.

Tips and Tricks

Here are some helpful tips and tricks to make your Pumpkin Spice Cinnamon Rolls turn out perfectly soft, flavorful, and bakery-worthy every single time. Whether you’re a seasoned baker or making homemade rolls for the first time, these suggestions will help ensure every bite is as cozy and delicious as it looks.

Use Room Temperature Ingredients: Bringing your Greek yogurt, butter, and cream cheese to room temperature ensures a smoother dough and silky icing. Cold ingredients can make your dough harder to mix or knead.
Don’t Over-Knead the Dough: A quick 2–3 minute knead is all you need. Overworking the dough can make your rolls tough instead of light and fluffy.
Flour Lightly, Not Heavily: When rolling out your pumpkin dough, sprinkle just enough flour to prevent sticking. Too much will make the dough dry.
Even Filling Distribution: Spread your pumpkin spice filling evenly to the edges for perfectly sweet, gooey swirls in every roll.
Warm Icing Magic: Add the pumpkin cream cheese icing while the rolls are still slightly warm so it melts into each swirl for that glossy finish.
Extra Cozy Flavor: Sprinkle a touch of cinnamon or pumpkin pie spice on top right before serving for an aromatic finishing touch.
Best Enjoyed Fresh: These rolls are best eaten warm the same day you bake them for the ultimate melt-in-your-mouth experience.

With these easy tricks, your high protein pumpkin cinnamon rolls will turn out bakery-perfect every single time — fluffy, fragrant, and full of that cozy fall flavor we all crave.

Storage Instructions

Here are some simple storage tips to keep your pumpkin cinnamon rolls fresh and delicious for days to come. Whether you’re meal-prepping ahead of time or saving leftovers from brunch, these steps ensure you’ll enjoy every soft, spiced bite again and again.

Refrigeration: Store leftover pumpkin spice cinnamon rolls in an airtight container or tightly sealed with plastic wrap. Keep in the refrigerator for up to 4 days.
Separate Icing (Optional): If you’re planning to store them longer, keep the pumpkin cream cheese icing separate and spread it fresh before serving. This keeps the rolls from getting soggy.
Reheating: Warm individual rolls in the microwave for 15–20 seconds or in the oven at 325°F for 5–7 minutes until soft and warm again.
Avoid Freezing: Due to the creamy icing and high moisture from the pumpkin, freezing isn’t ideal as it can alter texture and flavor.

By following these tips, your high protein pumpkin cinnamon rolls will stay as soft and flavorful as the day you baked them. Enjoy them as a quick weekday breakfast, or heat one up for a cozy evening treat with tea or coffee.

More Cinnamon Roll Recipes

I’m always on the hunt for more cozy roll recipes to try next—here are a few cinnamon roll (or sweet roll) ideas from your blog you might want to link to or try after your pumpkin spice cinnamon rolls:

Each of these recipes delivers that nostalgic cinnamon roll flavor with a unique, high-protein twist that keeps breakfast exciting and guilt-free.

FAQs

If you’re new to making these pumpkin spice cinnamon rolls, you might have a few questions before you start. Here are some of the most common ones I get — with all the details to help your baking go smoothly.

Can I make the dough ahead of time?

Yes! You can prepare the pumpkin dough the night before, wrap it tightly in plastic wrap, and refrigerate it overnight. When ready to bake, let it come to room temperature before rolling out and filling.
Can I make these pumpkin cinnamon rolls without protein powder?

Absolutely. Simply omit the protein powder and add 1–2 extra tablespoons of self-rising flour if needed to balance the texture. The rolls will still be soft, fluffy, and full of pumpkin spice flavor.
What’s the best way to get fluffy rolls?

The key is not over-kneading the dough and avoiding too much flour. Keep the dough slightly tacky — that’s what gives these rolls their soft, pillowy texture. Also, brushing a little milk or half & half before baking helps lock in moisture.
Can I make these dairy-free?

Yes! Swap the Greek yogurt for a dairy-free yogurt alternative, the butter for vegan butter, and the cream cheese for a dairy-free version. You’ll still get all the cozy pumpkin spice flavor and delicious texture.

These FAQs should help you troubleshoot and customize your high protein pumpkin cinnamon rolls perfectly — so they come out delicious every time, no matter how you make them.

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