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    Home » Dessert

    Healthy Pumpkin Cinnamon Rolls

    Published: Oct 10, 2022 · Modified: May 9, 2025

    Healthy pumpkin cinnamon roll recipe
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    Healthy Pumpkin Cinnamon Rolls with Luscious Cream Cheese Frosting! My easy pumpkin cinnamon rolls are super fluffy and delicious. I made my pumpkin cinnamon buns with healthier ingredient swaps like whole wheat flour and pure maple syrup.

    These are the best pumpkin cinnamon rolls you'll ever make! I love fall and winter for baking and I'm so excited to share my new cinnamon rolls recipe with you all. Cinnamon rolls are definitely my favorite dessert of all time.

    Love baking and want to truly take your healthy baking up a notch? Read my full No Discard Sourdough Starter Guide for Beginners! You can use sourdough starter in everything from cookies to cakes, breads, and so much more!

    HEALTHY PUMPKIN CINNAMON ROLLS INGREDIENTS

    Here's what I used in my healthy pumpkin cinnamon rolls recipe.

    In my healthy pumpkin cinnamon roll dough:

    • Milk (I used unsweetened vanilla soy milk)
    • Quick yeast
    • Maple syrup (in place of granulated sugar)
    • Pumpkin puree
    • Egg
    • Organic grass fed butter
    • Pumpkin pie spice
    • Flour (I used a mix of half unbleached white and half whole wheat)
    • Pink sea salt

    In my healthy pumpkin cinnamon roll filling:

    • Organic grass fed butter
    • Maple syrup (in place of brown sugar)
    • Finely ground walnuts (mixed with maple syrup to get a brown sugar like texture)
    • Cinnamon

    My healthier cream cheese frosting:

    • Organic cream cheese
    • Organic butter
    • Pure maple syrup
    • Pink sea salt

    HOW MANY CALORIES ARE IN A PUMPKIN CINNAMON ROLL?

    1 pumpkin cinnamon roll with cream cheese frosting has 334 calories.

    HOW MANY CALORIES IN TRADER JOE'S PUMPKIN CINNAMON ROLLS- 330 calories.

    HOW TO MAKE HEALTHY PUMPKIN CINNAMON ROLLS AT HOME

    My healthy pumpkin cinnamon rolls are so easy to make! They are made with 2 rises, so you'll get extra fluffy cinnamon rolls. I used whole wheat flour to make them healthier, but if you are not used to the taste of whole wheat flour, I suggest to start with 1 cup wheat flour and 3 cups white.

    If you are making these pumpkin cinnamon rolls by hand, make sure to read the recipe notes in the card at the bottom! They are easy to make by hand, but definitely much less work in a standing mixer.

    STEP 1- MAKE THE PUMPKIN ROLL DOUGH AND RISE

    In the bowl of your standing mixer with the paddle attachment, mix together the warm milk, instant yeast, and maple syrup.

    Next, add the pumpkin puree, melted (but not too hot or it will cook your egg) butter, and egg.

    Mix the wet ingredients till completely incorporated, about 1 minute.

    Add all of the flour, the pumpkin pie spice, and the salt. Mix until a ball comes together and the dough is not sticky. Drizzle oil over the top and rub all over the dough. Cover the dough and let it rise somewhere warm until it is double in size.

    Healthy pumpkin cinnamon rolls 4
    Healthy pumpkin cinnamon rolls 5
    Healthy pumpkin cinnamon rolls 6

    STEP 2- ROLL THE DOUGH AND RISE A SECOND TIME

    Turn your risen pumpkin dough onto a floured counter top. Roll it into about a 14 x 16 inch rectangle. Brush the dough with soft butter.

    (As you see in the video, I accidentally melted my butter too long and it was very watery which made a little more of a mess. Make sure your butter is soft and not totally watery).

    In a small bowl mix together ⅓ cup maple syrup, 1 tablespoon ground cinnamon, and ⅓ cup finely ground walnuts. This is my mixture I used in place of brown sugar. Spread the healthy cinnamon roll filling across the top of the butter.

    Roll the dough tightly into a log and press the seams together to help seal in the filling. Score the dough into even pieces and use a string to cut. Place each piece into a 9 x 14 pan. Cover the pan and rise about 30 minutes while your oven preheats.

    STEP 3- BAKE AND MAKE CREAM CHEESE FROSTING

    Bake your pumpkin cinnamon rolls for about 20 minutes till lightly golden brown on top. Do not over bake them or they will not have a nice tender texture.

    Allow your pumpkin rolls to cool completely before adding the cream cheese frosting.

    HOW TO MAKE HEALTHIER CREAM CHEESE FROSTING

    In a bowl, I beat together 4 ounces of room temperature cream cheese, ¼ cup room temperature butter, ¼ cup pure maple syrup and a pinch of sea salt.

    Spread the frosting over the top of the cooled rolls and enjoy!

    These healthy pumpkin cinnamon rolls make the perfect breakfast cinnamon roll!

    Hope you love them!

    FAQ's

    Frequently asked questions about my healthy pumpkin cinnamon roll recipe.

    CAN I FREEZE HOMEMADE CINNAMON ROLLS?

    Yes! Unbaked cinnamon rolls can be frozen for up to 8 weeks. Once they have thawed up and started to rise again, bake them in the preheated oven for 20 minutes. You'll never know the difference between frozen and unfrozen!

    CAN I MAKE PUMPKIN CINNAMON ROLLS OVERNIGHT?

    Yes! After you have placed the cinnamon rolls in a parchment paper lined pan, cover tightly with plastic wrap. Place in the fridge overnight.

    Once ready to bake, rise at least 30 minutes or until the cinnamon rolls have doubled in size while your oven preheats. Once double, bake for 20 minutes as above.

    HOW DO I MAKE DAIRY FREE PUMPKIN CINNAMON ROLLS?

    In place of butter, use a vegan butter and in place of the cream cheese use coconut cream or vegan cream cheese spread. All other ingredients are already dairy free friendly.

    HOW DO I MAKE VEGAN PUMPKIN CINNAMON ROLLS?

    Use 1 flax egg or ¼ cup extra pumpkin puree in place of the large egg. In place of butter, use a vegan butter and in place of the cream cheese use coconut cream or vegan cream cheese spread. The remaining ingredients are vegan friendly.

    More Healthy Baked Dessert Recipes you're going to love!

    • Pink Cinnamon Rolls
    • Sourdough Cinnamon Rolls
    • Squash Apple Bake
    • Healthy Apple Crisp
    • Healthy Pumpkin Pie
    • Healthy Chocolate Pudding Pie
    • Healthy Apple Pie Cheesecake
    • Healthy Banana Cream Pie
    • Almond Flour Pie Crust
    • Wheat Flour Pie Crust
    • Gluten Free Pie Crust

    If you try my Healthy Pumpkin Cinnamon Rolls Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!

    Healthy Pumpkin Cinnamon Rolls

    Healthy pumpkin cinnamon rolls with lightened up cream cheese frosting! Don't miss out on my healthy pumpkin cinnamon roll recipe this fall! I've taken a classic pumpkin cinnamon roll recipe and swapped out the ingredients for healthier substitutes like pure maple syrup, removed the sugar from the cream cheese frosting, and replaced half the flour with wheat flour. This easy pumpkin cinnamon roll recipe is perfect for breakfast with your coffee as it's not too sweet!
    5 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    rising time 1 hour hr 30 minutes mins
    Course Appetizer, Breakfast, Dessert, Snack
    Cuisine American
    Servings 12 people
    Calories 334 kcal

    Equipment

    • Standing mixer
    • 9 x 14 baking pan

    Ingredients
      

    For the pumpkin cinnamon roll dough:

    • ¾ cup milk of choice I used vanilla soy milk
    • ¼ cup pure maple syrup
    • 2 ¼ teaspoon instant (quick) yeast
    • ¾ cup pumpkin puree
    • ¼ cup melted organic butter or coconut oil for dairy free
    • 1 lg egg at room temperature
    • 4 cups flour I used half whole wheat and half white, you can use any combination of the two
    • 2 teaspoon pumpkin pie spice
    • 1 teaspoon pink sea salt

    For the healthy maple filling:

    • ¼ cup butter softened
    • ⅓ cup pure maple syrup
    • 1 tablespoon ground cinnamon
    • ⅓ cup finely ground walnuts

    For the lightened up cream cheese frosting:

    • 4 oz cream cheese room temperature
    • ¼ cup organic butter room temperature
    • ¼ cup pure maple syrup
    • pinch pink sea salt

    Instructions
     

    • Mix the milk, maple syrup and instant yeast together in the bowl of your standing mixer with the paddle attachment.
      Healthy pumpkin cinnamon rolls 2
    • Add the pumpkin puree, melted butter, and egg.
      Healthy pumpkin cinnamon rolls 3
    • Mix until wet ingredients are completely smooth.
      Healthy pumpkin cinnamon rolls 4
    • Switch to a hook attachment. Add the flour, pumpkin pie spice, and salt.
      Healthy pumpkin cinnamon rolls 5
    • Run mixer on low speed until a ball comes together. This will take about 6-8 minutes. Drizzle with a little oil, rub oil all over and cover with a towel. Rise for 1 hour or until double in size.
      Healthy pumpkin cinnamon rolls 6
    • Once dough is double in size, turn onto a floured countertop. Roll into a 12 x 14 rectangle. Brush with butter.
    • For the maple syrup walnut mixture, mix together the maple syrup, finely ground walnuts and cinnamon in a dish. Add maple syrup walnut mixture evenly across the top.
      Alternatively, you can mix together the butter, maple syrup, walnut, and cinnamon all at once and brush it over the top.
      Healthy pumpkin cinnamon rolls 11
    • Roll dough tightly and pinch the ends and seams to seal in the filling.
      Score roll into about 11-12 evenly sized pieces. Cut with a knife or using thread. Place each roll into a parchment paper lined 9 x 14 baking dish.
    • Cover rolls and rise another 30 minutes while oven heats to 350 degrees.
      Bake for 20 minutes till lightly golden brown on top.
    • Allow to cool completely before adding whipped cream cheese frosting.
      To make the frosting, simply beat together the soft butter, room temperature cream cheese, and pure maple syrup.

    Video

    Notes

    FOR OVERNIGHT PUMPKIN CINNMON ROLLS- After you have placed the cinnamon rolls in a parchment paper lined pan, cover tightly with plastic wrap. Place in the fridge overnight. Once ready to bake, rise at least 30 minutes or until the cinnamon rolls have doubled in size while your oven preheats. Once double, bake for 20 minutes as above.
    FOR DAIRY FREE PUMPKIN CINNAMON ROLLS- In place of butter, use a vegan butter and in place of the cream cheese use coconut cream or vegan cream cheese spread. All other ingredients are already dairy free friendly.
    FOR VEGAN PUMPKIN CINNAMON ROLLS-  Use 1 flax egg or ¼ cup extra pumpkin puree in place of the large egg. In place of butter, use a vegan butter and in place of the cream cheese use coconut cream or vegan cream cheese spread. The remaining ingredients are vegan friendly.
    HOW TO MAKE PUMPKIN CINNAMON ROLLS BY HAND- In a large bowl, whisk together the wet ingredients using a wire whisk. Next add the try ingredients. Mix as much in with a wooden spoon as possible. Then, turn onto a floured surface and knead about 8-10 minutes until the dough is strong and comes together in a ball. 
    Nutrition facts for any recipe on thehintofrosemary are only an estimate and not guaranteed. 
    Pumpkin cinnamon rolls was adapted from ambitiouskitchen.com pumpkin cinnamon rolls recipe.

    Nutrition

    Serving: 1pumpkin cinnamon roll with cream cheese frostingCalories: 334kcalCarbohydrates: 44gProtein: 5gFat: 14.6gSaturated Fat: 8.6gCholesterol: 38.3mgPotassium: 204mgFiber: 3gSugar: 13gVitamin A: 450IUVitamin C: 1mgCalcium: 75mgIron: 0.96mg
    Keyword dairyfreepumpkincinnamonrolls, healthypumpkincinnamonrolls, pumpkincinnamonrolls, pumpkincinnamonrollseasy, pumpkincinnamonrollshealthy, pumpkincinnamonrollsrecipe, pumpkincinnamonrollswithcreamcheesefrosting, veganpumpkincinnamonrolls
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

      5 from 4 votes (1 rating without comment)

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      Recipe Rating




    1. Beth

      October 10, 2022 at 5:18 pm

      5 stars
      Ahhh finally a pumpkin cinnamon roll that actually has healthy ingredients!! I can't wait to make these this weekend I have all the ingredients in my fridge already

    2. Dev

      October 10, 2022 at 5:19 pm

      5 stars
      These are the best pumpkin cinnamon rolls ever!! I made them with the half wheat flour and they were perfect for breakfast like you said. I am so tired of overly sweet recipes and this one was just perfect! So much flavor and not too sweet at all. Thank you Rosemary!

    3. Sam

      October 10, 2022 at 5:19 pm

      5 stars
      I love how easy to make these are!! Also you are super creative to use the walnuts in the filling it made the perfect brown sugar like texture. Totally making these ones again.

    4. Francine

      October 11, 2022 at 4:25 pm

      I will certainly try this recipe, it looks wonderful. I would like to say, though, that when you mean whole wheat you should say whole wheat. The misinformation that wheat and whole wheat are equivalents is harmful, because white flour is also made of wheat, just processed, removing all the healthy parts. Many packages of "wheat bread" are mostly or all white bread. Please use whole wheat if that's what you mean. We have to correct this as much as we can for helpful suggestions.

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    Rosemary Squires registered dietitian of the hint of rosemary blog

    Hi, I'm Rosemary, a registered dietitian and proud mom to a lively toddler. Back in 2015, I launched Hint of Rosemary to share my genuine passion for delicious and enjoyable healthy eating.

    In our home, I celebrate the delightful fusion of American and Jordanian cuisines, drawing inspiration from the rich tapestry of Arabic cuisine, and striving to create a harmonious blend of cultures. My hope is that you'll find inspiration here and, above all, savor every bite.

    More about me →

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