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Gluten Free Cinnamon Roll (for One)

Posted by ReganJonesRD
July 29, 2015
Featured in: Quick Fix Kitchen
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Gluten Free Cinnamon Roll (for One)

This no sugar added, gluten free cinnamon roll recipe is the perfect way to satisfy your craving for a sweet treat at breakfast with no guilt. Make one for yourself at breakfast today or double the recipe to enjoy one later.  

~by Regan Jones, RD

Let's talk cinnamon rolls. 

Growing up, I was a pecan spin lover. Do you remember those? Little Debbie made them, but so did a host of other local industrial type bakeries. You could always find them in those little six packs on the bread aisle. They weren't "called" a cinnamon roll, but basically that's what they were -- cinnamony flavor in a bready thing rolled up = cinnamon roll in my book. 

As I got older, I have -- of course -- tried out some of the big names: Panera has a massive cinnamon roll, as does the infamous Cinnabon. They're yummy, yes. They're worth a splurge, sure. But if I'm gonna enjoy a cinnamon roll fairly often, then I like my "big ole mouthfull of heafty sugary carby yumminess" to actually be more like "less sugar less carby goodness with a little fiber added in". It's why I eat these:

Gluten Free Cinnamon Roll (for One)

Am I telling you that this No Sugar Added, Gluten Free Cinnamon Roll is a copycat for Cinnabons?

No. I am not. And that's exactly why you should love me. I take pretty pictures. Give you good recipes. But I'm honest. 

I am however telling you that this is a fiber-packed, healthy substitute for traditional cinnamon rolls. It's a wonderful with a hot cup of coffee in the morning and a great way to satisfy a morning sweet tooth, the healthy way.


Tweet This: Satisfy your morning sweet tooth w/o the guilt. Try this NoSugarAdded #GF Cinnamon Roll by @ReganJonesRD



Gluten Free Cinnamon Roll (for One)

Gluten Free Cinnamon Roll (for One)

Gluten Free Cinnamon Roll (for One)

No Sugar Added, Gluten Free Cinnamon Roll (for One)


Serves 1 to 2


  • 2 tablespoons coconut flour
  • 3 tablespoons bakeable sugar substitute (I used a combination of Swerve and stevia), divided
  • 1 teaspoon ground cinnamon, divided
  • 2 tablespoons all-purpose gluten-free flour
  • 1 tablespoon ground flax meal (I use golden flax)
  • 1/2 teaspoon baking powder
  • 1 teaspoon unflavored whey protein powder
  • 3 tablespoons egg whites
  • 2 tablespoons unsweetened applesauce, divided
  • 1 teaspoon olive oil
  • 1 tablespoon cream cheese
  • 1 tablespoon sugar-free pancake syrup


  1. Preheat oven to 350 degrees F. Coat a small ramekin or custard cup with cooking spray.
  2. Whisk together coconut flour, 1 tablespoon sugar substitute, ½ teaspoon cinnamon and next 4 ingredients (through whey powder) in a small bowl.
  3. In a separate bowl, combine egg whites, 1 tablespoon applesauce and olive oil. Add to dry ingredients and stir until combined. Let stand 5 minutes.
  4. Turn dough out onto a floured surface and press into a rectangle. Mix together remaining 1 tablespoon applesauce, 2 tablespoons sugar substitute and ½ teaspoon cinnamon. Spread over dough.
  5. Starting with short end, carefully roll up dough; cut in half and place both halves (cut side down) in prepared dish. Bake at 350 degrees F for 30 minutes.
  6. Meanwhile, combine cream cheese and syrup. Drizzle over roll and serve warm.  


Click for nutritional information
Calories 303
Carbohydrates 75g
Fiber 8g
Sugar 6g
Fat 14g
Protein 15g
Sodium 239mg
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Regan Jones is the Founding Editor and Sponsorship Director of HealthyAperture and is the author of the QUICK FIX KITCHEN Feature - a collection of recipes that focuses on shortcut cooking without shortcut taste. Her recipes largely focus on baked goods and desserts ranging from gluten free to sugar free to slightly indulgent eats for the entire family, but also include easy everyday recipes for breakfast, lunch or dinner. Jones is a registered dietitian and owner the web's most prominent portfolio of dietitian-owned websites, including,, and She is also the host of the podcast, This Unmillennial Life, which was recently named New & Noteworthy on iTunes.
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