When I heard that Eat Royo launched low carb cinnamon rolls, I knew I had to try them immediately. And let me tell you, they are absolutely worth the hype. One cinnamon roll has just 120 calories, only 8g net carbs, and a surprising 10g of protein, which honestly feels too good to be true for something that tastes this indulgent.
If you love cinnamon rolls AND French toast, you’re going to be obsessed with my High Protein Cinnamon Roll French Toast!
We’re taking Eat Royo’s pre-made cinnamon rolls, flattening them, soaking them in a delicious cinnamon protein French toast batter, and cooking them until perfectly golden brown. The result? A cinnamon-filled breakfast with all the delicious flavors of French toast and cinnamon rolls combined!
I used Eat Royo low-carb cinnamon rolls, which have just 120 calories, 8g net carbs, 10g protein, and 3g sugar each! They’re such a great way to enjoy a traditionally indulgent breakfast with a little extra protein and fewer carbs.
And if you really want to take these to the next level, serve them with my homemade maple cream cheese topping, crunchy pecans, and a little extra maple syrup. SO GOOD!
The best part? This recipe is incredibly easy to make and comes together with just a handful of simple ingredients.
If you are interested in trying Eat Royo, you can use the discount code “COOKINGKATIELADY” at checkout for a discount on your next purchase!
Huge shout out and thank you to Eat Royo for being the sponsor of today’s post!
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Why You’ll Love This Cinnamon Roll French Toast
- High in Protein: Between the protein-packed cinnamon rolls, eggs, and protein powder, this breakfast is a great way to add extra protein to your morning.
- Lower in Carbs: Using Eat Royo cinnamon rolls keeps the net carbs lower than traditional cinnamon roll French toast.
- Easy to Make: No complicated steps or fancy equipment required!
- Perfect for Brunch: This recipe looks and tastes impressive but is surprisingly simple to prepare.
- Customizable: Add your favorite toppings, from fresh berries and pecans to maple syrup and cream cheese.
Equipment You’ll Need
To make this High Protein Cinnamon Roll French Toast, you’ll need a rolling pin to flatten the cinnamon rolls, a medium mixing bowl and whisk to prepare the protein French toast batter, and a large nonstick skillet and spatula for cooking. You’ll also need a small mixing bowl and spoon if you’re making the optional maple cream cheese topping.
Ingredients
Cinnamon Roll French Toast
- 6 Eat Royo cinnamon rolls (1 package – Discount code “COOKINGKATIELADY“)
- 3 eggs
- 1/2 cup milk
- 1 tsp vanilla extract
- 1 tsp cinnamon
- 1/2 tsp salt
- 30g protein powder (I used Naked Vanilla Whey)
- 1 tbsp butter (grass fed)
- Pecans (for topping, optional)
- Maple syrup (for topping, optional)
Maple Cream Cheese Topping (Optional)
- 3 oz cream cheese (room temperature)
- Maple syrup (to taste)
- Greek yogurt (to taste)
A little note about the topping: I don’t follow an exact recipe for this part! I simply mix the softened cream cheese with maple syrup and Greek yogurt until it’s light, creamy, and spreadable. I typically use around 2 tablespoons of maple syrup and 1/8 to 1/4 cup of Greek yogurt, adjusting everything to taste.
Instructions
- Using a rolling pin, gently flatten each cinnamon roll until relatively thin and even. Set aside.
- In a medium mixing bowl, whisk together the eggs, milk, vanilla extract, cinnamon, salt, and protein powder until smooth and well combined.
- Dip each flattened cinnamon roll into the egg mixture, making sure both sides are completely coated. Allow the cinnamon rolls to soak in the batter for a few minutes so they can absorb as much of the mixture as possible.
- Melt the grass-fed butter in a large skillet over medium heat. Add the soaked cinnamon rolls, working in batches if needed to avoid overcrowding the pan.
- Cook for approximately 2–4 minutes per side, or until golden brown and cooked through. Adjust the heat as needed to prevent burning.
- While the French toast cooks, prepare the optional maple cream cheese topping. In a small bowl, mix the softened cream cheese, maple syrup, and Greek yogurt until smooth and spreadable. Adjust the maple syrup and Greek yogurt to taste until you reach your desired sweetness and consistency.
- Serve the cinnamon roll French toast warm with the maple cream cheese topping, chopped pecans, and a little extra maple syrup if desired. Enjoy!
Tips for the Best Cinnamon Roll French Toast
Don’t skip flattening the cinnamon rolls. Flattening creates more surface area for the French toast batter to soak into, giving you that perfect texture.
Let them soak! Unlike regular sliced bread, cinnamon rolls can be a little denser. Giving them enough time to absorb the batter makes a big difference.
Cook over medium heat. Cinnamon rolls contain sweet ingredients that can brown quickly. Keeping the heat moderate allows the center to cook without burning the outside.
Use a protein powder you love. I used Naked Vanilla Whey, but your favorite vanilla protein powder should work. Keep in mind that different protein powders can absorb liquid differently.
Serve immediately. Just like traditional French toast, this recipe is best enjoyed fresh and warm!
Easy Topping Ideas
One of the best things about cinnamon roll French toast is how many different ways you can serve it!
Extra Cinnamon: A simple sprinkle of cinnamon makes everything even better.
Maple Cream Cheese: My personal favorite! Creamy, slightly tangy, and perfectly sweet.
Chopped Pecans: Add a little crunch and delicious nutty flavor.
Fresh Berries: Strawberries, blueberries, or raspberries add a fresh contrast to the cinnamon sweetness.
Pure Maple Syrup: You can never go wrong with a little maple syrup!
Greek Yogurt: A great option for adding extra creaminess and protein.
Frequently Asked Questions
Can I Make This Cinnamon Roll French Toast Without Protein Powder?
Yes! You can omit the protein powder if you prefer. The French toast will still be delicious, although the overall protein content will be lower. You may also want to slightly reduce the milk since the protein powder helps thicken the batter.
Can I Use a Different Brand of Cinnamon Rolls?
Absolutely! While I love using Eat Royo for the extra protein and lower net carbs, you can experiment with other cinnamon rolls. Keep in mind that the nutritional information and cooking results will vary depending on the brand.
Can I Make This Recipe Ahead of Time?
Yes! You can prepare the French toast ahead of time and store it in an airtight container in the refrigerator for up to 3 days.
For the best texture, reheat it in a skillet or air fryer until warmed through.
I recommend storing the maple cream cheese topping separately and adding it right before serving.
Can I Freeze Cinnamon Roll French Toast?
Yes! Allow the cooked French toast to cool completely, then freeze the pieces in a single layer before transferring them to a freezer-safe container or bag.
Freeze for up to 2 months for the best quality. Reheat directly from frozen in the oven, air fryer, or skillet until heated through.
Is This Recipe Gluten-Free?
No. Eat Royo cinnamon rolls contain wheat, so this recipe is not gluten-free when made with the original ingredients.
Is This Recipe Vegetarian?
Yes! This recipe can be suitable for a lacto-ovo vegetarian diet, depending on the ingredients in your chosen cinnamon rolls and protein powder.
How to Store and Reheat
Refrigerator: Store leftover French toast in an airtight container in the refrigerator for up to 3 days.
Freezer: Freeze cooked and cooled French toast for up to 2 months.
Reheating: Warm in a skillet over medium-low heat, in an air fryer, or in the oven until heated through. I prefer reheating in a skillet or air fryer to bring back some of that delicious golden exterior.
Store the cream cheese topping separately in the refrigerator.
The Perfect High Protein Breakfast for Cinnamon Roll Lovers!
If you’re someone who loves a sweet breakfast but also wants to prioritize protein, this High Protein Cinnamon Roll French Toast is such a fun recipe to try!
It’s soft, cinnamon-filled, perfectly golden, and tastes like a cross between two of the best breakfast foods. Plus, it’s easy enough for a weekday breakfast but delicious enough to serve for a weekend brunch.
Top it with the maple cream cheese spread and some crunchy pecans, and you’ve got yourself one seriously delicious breakfast.
If you make this recipe, I’d love to hear what you think! Leave a comment and rating below, and don’t forget to tag me on Instagram so I can see your creations!
Check Me Out on Social Media!
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
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Description
If you love cinnamon rolls AND French toast, you're going to be obsessed with my High Protein Cinnamon Roll French Toast!
Ingredients
Cinnamon Roll French Toast
Maple Cream Cheese Topping (Optional)
Instructions
-
Using a rolling pin, gently flatten each cinnamon roll until relatively thin and even. Set aside.
-
In a medium mixing bowl, whisk together the eggs, milk, vanilla extract, cinnamon, salt, and protein powder until smooth and well combined.
-
Dip each flattened cinnamon roll into the egg mixture, making sure both sides are completely coated. Allow the cinnamon rolls to soak in the batter for a few minutes so they can absorb as much of the mixture as possible.
-
Melt the grass-fed butter in a large skillet over medium heat. Add the soaked cinnamon rolls, working in batches if needed to avoid overcrowding the pan.
-
Cook for approximately 2–4 minutes per side, or until golden brown and cooked through. Adjust the heat as needed to prevent burning.
-
While the French toast cooks, prepare the optional maple cream cheese topping. In a small bowl, mix the softened cream cheese, maple syrup, and Greek yogurt until smooth and spreadable. Adjust the maple syrup and Greek yogurt to taste until you reach your desired sweetness and consistency.
-
Serve the cinnamon roll French toast warm with the maple cream cheese topping, chopped pecans, and a little extra maple syrup if desired. Enjoy!
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.
