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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
Prep Time 10 minutes
Cook Time 20 minutes
rising time 1 hour 30 minutes
Course Appetizer, Breakfast, Dessert, Snack
Cuisine American
Servings 12 people
Calories 334 kcal

Equipment

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
  • cup pure maple syrup
  • 1 tablespoon ground cinnamon
  • 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.
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  • Add the pumpkin puree, melted butter, and egg.
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  • Mix until wet ingredients are completely smooth.
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  • Switch to a hook attachment. Add the flour, pumpkin pie spice, and salt.
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  • 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.
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  • 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.
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  • 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
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