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.
This cinnamon roll casserole was the first thing I made with them, and it did not disappoint. It is warm, cozy, and comforting, but still made with wholesome ingredients that fit a low carb, high protein lifestyle. It is also perfect for busy mornings because you can prep everything the night before, let it soak overnight, and simply bake it fresh in the morning. The result is a soft, custardy casserole with cinnamon spice in every bite and a buttery pecan topping that feels bakery worthy.
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 Will Love This Recipe
- This recipe is quick and easy with minimal prep
- It is low carb, high protein, and very filling
- It tastes indulgent but fits into macro focused eating
Equipment You’ll Need
- 8×8 inch casserole dish
- Medium mixing bowl or large measuring cup
- Whisk
- Pastry brush
- Cutting board
- Sharp knife
Ingredients
Cinnamon Roll Casserole
- 1 package Eat Royo cinnamon rolls (6 rolls – Discount code “COOKINGKATIELADY“)
- 3 eggs (large, organic)
- 1/2 cup milk (organic grass fed whole milk or milk of choice. Use almond or oat if dairy free)
- 2 tsp vanilla extract
- 2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/2 tsp salt
- 1 tbsp butter (or coconut oil, melted for greasing the pan)
Streusel Topping
- 2 tbsp butter (or coconut oil, softened)
- 1/4 cup brown monk fruit sweetener
- 1 tsp cinnamon
- 1/4 tsp salt
- 1/4 cup pecans (chopped)
Instructions
- Dice the cinnamon rolls into small bite sized cubes and set aside.
- In a medium mixing bowl or large measuring cup, whisk together the eggs, milk, vanilla extract, cinnamon, nutmeg, and salt until fully combined.
- Use a pastry brush to evenly coat the bottom and sides of your casserole dish with the melted butter or coconut oil.
- Add the diced cinnamon rolls to the prepared dish.
- Pour the egg mixture evenly over the cinnamon roll pieces.
- Gently toss or press the pieces so every cube is well coated with the custard.
- In a small bowl, mix together all of the streusel topping ingredients until crumbly.
- Sprinkle the streusel evenly over the casserole.
- Cover and refrigerate for at least 4 hours or up to overnight so the custard can fully soak in.
- When ready to bake, preheat the oven to 350°F.
- Bake uncovered for about 25 minutes, until the center is set and the top is lightly golden.
- Let cool for 10 minutes, then drizzle with icing or your favorite syrup before serving.
Dietary Information
This casserole is low carb and high protein, making it a great choice for balanced breakfasts or brunch. It can easily be made dairy free by using coconut oil and a dairy free milk. The base recipe is filling on its own, but it is also easy to customize based on your macros.
Tips or Variations
- To make this even higher in protein, add 1 extra egg and 1 scoop of vanilla protein powder to the egg mixture before pouring it over the cinnamon rolls.
- If using protein powder, whisk well to avoid lumps and consider adding a splash of extra milk if needed.
- Swap pecans for walnuts or almonds if preferred.
- Store leftovers covered in the refrigerator for up to 4 days and reheat gently.
Serving Suggestions
Serve warm with a light drizzle of icing, sugar free maple syrup, or a spoonful of Greek yogurt. This pairs perfectly with coffee, a latte, or a simple savory egg dish on the side.
FAQs
Can I prep this the night before?
Yes, this recipe is ideal for overnight prep. It actually tastes better after soaking.
Is this casserole sweet?
It is lightly sweet and warmly spiced, not overly sugary, which makes it perfect for breakfast.
Can I use dairy free milk?
Yes, almond, coconut, or oat milk all work well in this recipe.
How do I know when it’s done baking?
The center should be set and no longer liquid when gently pressed.
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
My Cinnamon Roll Casserole is warm, cozy, and comforting, but still made with wholesome ingredients that fits a low carb, high protein lifestyle. It is also perfect for busy mornings because you can prep everything the night before, let it soak overnight, and simply bake it fresh in the morning. The result is a soft, custardy casserole with cinnamon spice in every bite and a buttery pecan topping that feels bakery worthy.
Ingredients
Cinnamon Roll Casserole
Streusel Topping
Instructions
-
Dice the cinnamon rolls into small bite sized cubes and set aside.
-
In a medium mixing bowl or large measuring cup, whisk together the eggs, milk, vanilla extract, cinnamon, nutmeg, and salt until fully combined.
-
Use a pastry brush to evenly coat the bottom and sides of your casserole dish with the melted butter or coconut oil.
-
Add the diced cinnamon rolls to the prepared dish.
-
Pour the egg mixture evenly over the cinnamon roll pieces.
-
Gently toss or press the pieces so every cube is well coated with the custard.
-
In a small bowl, mix together all of the streusel topping ingredients until crumbly.
-
Sprinkle the streusel evenly over the casserole.
-
Cover and refrigerate for at least 4 hours or up to overnight so the custard can fully soak in.
-
When ready to bake, preheat the oven to 350°F.
-
Bake uncovered for about 25 minutes, until the center is set and the top is lightly golden.
-
Let cool for 10 minutes, then drizzle with icing or your favorite syrup before serving.
Nutrition Facts
Nutrition Facts
Servings 6
Serving Size 1/6th casserole
- Amount Per Serving
- Calories 255kcal
- % Daily Value *
- Total Fat 15.2g24%
- Saturated Fat 5.5g28%
- Cholesterol 150.6mg51%
- Sodium 464.3mg20%
- Total Carbohydrate 36.2g13%
- Dietary Fiber 16.1g65%
- Sugars 4.1g
- Protein 14.2g29%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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.
