High Protein Cinnamon Roll Energy Bites + Cream Cheese Icing

If you love cinnamon rolls but don't love the sugar crash, these high protein cinnamon roll energy bites are about to be your new favorite snack. They've got all the warm cinnamon goodness, a little sweetness from natural nut butters, and a dreamy cream cheese drizzle-without the need to turn on the oven. Made with simple ingredients like almond butter, vanilla protein powder, and a dash of cinnamon, these chewy little bites are the perfect snack for curbing a sweet craving or fueling up post-workout. Plus, they're easy to prep ahead and store in an airtight container, so you'll always have a quick snack ready to go.

Why I Love This Recipe

I have always been obsessed with cinnamon. Like, if a food even hinted at cinnamon flavor, I was all in. My childhood breakfast of choice? Cinnamon toast-soft white bread slathered in butter, sprinkled generously with sugar and cinnamon, and toasted until golden. It was pure magic. So naturally, when I started developing these cinnamon roll energy bites, I knew they had to capture that same warm, cozy, cinnamon-sugar vibe but in a way that actually fuels me instead of sending me straight into a sugar coma. And let me tell you, they delivered.

Getting the perfect texture, though? That took some trial and error. I needed them to be soft and chewy, but not so sticky that they'd turn into a gooey mess. On the flip side, too dry, and you're basically eating cinnamon-scented sawdust. The trick? A little allulose to help bind everything together and just the right amount of almond flour-added one tablespoon at a time-until it reached the perfect consistency. Not too crumbly, not too wet. Just perfect little bites of cinnamon roll goodness that hold together beautifully and melt in your mouth.

And I am not exaggerating when I say these have become my new favorite snack. Words don't even do them justice. I keep a batch in my fridge at all times because they're the perfect grab-and-go option when I need a sweet treat but also want something that actually keeps me full. Whether you're reaching for one as an afternoon snack, a pre-workout boost, or just to satisfy a sweet craving, these cinnamon roll-inspired bites are everything.

Ingredients

Every ingredient in these cinnamon roll energy bites plays a role in making them soft, chewy, and full of flavor. Here's what I used and a few ways you can switch things up based on what you have on hand.

For Energy Bites

• Protein Powder – In this recipe, I used Snickerdoodle Keto Chow - this adds a boost of protein, vitamins and electrolytes, plus gives it that perfect cinnamon flavor. If you don't have Snickerdoodle Keto Chow, vanilla protein powder works great, or you can experiment with cinnamon roll-flavored protein if you can find it. Just keep in mind that different protein powders absorb moisture differently, so you may need to adjust the almond flour to get the right consistency. Plus you will need to calculate your own macros. (well, you should always be doing that anyways!)
• Almond Flour – his gives the bites structure without making them too dense. I recommend using blanched superfine almond flour for the smoothest texture, but if you want to switch things up, coconut flour can work in a much smaller amount (start with 1 tablespoon and adjust as needed). Oat flour is another option if you're not strict keto.
• Cinnamon – A little cinnamon goes a long way in giving these energy bites that warm, nostalgic flavor. Feel free to add a dash of nutmeg or pumpkin spice for extra depth.
• Almond Butter – This adds creaminess and healthy fats to bind everything together. I used almond butter, but cashew butter, peanut butter, or sunflower seed butter work just as well. Just make sure whatever you use is natural and free from added sugars or oils. If your nut butter is extra thick, you might need to add a splash of hot water to loosen it up.
• Avocado Oil – Helps keep the bites moist and prevents them from being too dry. It's a great option for healthy fats without any overpowering flavor. If you don't have avocado oil, melted coconut oil works well, or even a mild olive oil in a pinch.
• Allulose – Liquid allulose is my go-to in this recipe because it helps hold everything together while keeping the bites soft and chewy. You can swap it for maple syrup (sugar-free or regular, depending on your needs) or a different liquid sweetener like monk fruit syrup. If using granulated sweeteners, you may need to add a splash of water to balance out the moisture.

For Cream Cheese Icing

• Cream Cheese – A little cream cheese makes the icing rich, creamy, and just slightly tangy, which pairs perfectly with the cinnamon. If you want a dairy-free version, use a plant-based cream cheese alternative like Kite Hill or Miyoko's.
• Powdered Sugar-Free Sweetener – This sweetens the icing without any weird aftertaste. I prefer allulose or monk fruit blends, but if you only have granulated sweetener, you can blitz it in a blender to make it powdered. Regular powdered sugar works too if you're not concerned about keeping it keto.
• Heavy Cream – Helps thin out the icing to a drizzle-able consistency while keeping it luscious. You can substitute with coconut cream for a dairy-free option or even a splash of unsweetened almond milk for a lighter version.
• Vanilla Extract – Just a little splash makes the icing taste like frosting rather than just sweetened cream cheese. If you're feeling fancy, try swapping it for maple extract or butter extract to bring out even more cinnamon roll flavor.

How to Make

1. Mix protein powder, almond flour, and cinnamon in a bowl.
2. Mix in almond butter, avocado oil, and allulose until a dough forms.
3. Scoop mixture with a medium cookie scoop (2 tbsp) or a tablespoon to form about 6 bites, or 1 tablespoon each to form 12 bites.
4. Roll together with your hands until a smooth ball forms. Place on wax paper covered cookie sheet.

5. Finally, melt cream cheese in the microwave, then beat together with powdered sugar-free sweetener, heavy cream, and vanilla extract. Drizzle cream cheese icing on top of cinnamon bites. Chill in refrigerator about 30 minutes for best texture.

Questions and Answers

1. Can I use a different protein powder? Yes! I used Snickerdoodle Keto Chow because it adds that warm cinnamon flavor, but vanilla protein powder or even an unflavored option works too. Just keep in mind that different protein powders absorb liquid differently, so you may need to adjust the almond flour or add a splash of water to get the right consistency.
2. What if I don't have almond butter? No problem! Any natural nut butter works here-cashew butter, peanut butter, or sunflower seed butter are all great options. Just make sure it's 100% nuts with no added sugars or oils. If it's too thick, you can mix in a little coconut oil or hot water to loosen it up.
3. How do I make these without artificial sweeteners? Well, I only use natural sweeteners like allulose and Monk fruit, but they are considered “processed.” For a completely real food version, swap the allulose for soft dates or Medjool dates blended with a little warm water. You can also try maple syrup or honey (if you're not strict keto) for a natural sweetener.
4. Can I use something other than almond flour? Yes! Oat flour or coconut flour can work, but you'll need to tweak the amount. Coconut flour is very absorbent, so start with just 1 tablespoon and adjust. Quick oats blended into a fine flour also work if you're looking for a higher carb option.
5. How do I store these energy bites? Keep them in an air-tight container in the fridge for up to a week. For longer storage, place them in zip-top bags and freeze for up to 3 months. Just let them sit at room temp for a few minutes before eating!
6. Can I add mix-ins like white chocolate chips or chia seeds? Absolutely! A handful of white chocolate chips (sugar-free or regular) would make these taste like next-level cinnamon rolls. Chia seeds or raw cashews can also be mixed in for extra texture and nutrition.
7. Are these good as a pre-workout snack? Yes! These cinnamon roll-inspired bites are packed with protein energy and healthy fats, making them a great pre-workout snack or even a post-workout fuel option.
8. Can I make a baked version of these? These are designed as no-bake cinnamon roll energy bites, but if you want a baked version, try spreading the mixture on a baking sheet and baking at 325°F for 8-10 minutes until slightly firm. It won't be the same texture, but it will still be delicious!
9. Can I decrease the quantity to make a smaller batch? Yes! You can decrease the quantity by halving the ingredients or just making smaller amounts using a mini cookie scoop instead of a regular one.
10. What's the best way to drizzle the cream cheese icing? For the easiest drizzle, use a rubber spatula to transfer the icing into a small bag, snip the corner, and drizzle over the bites. If the icing is too thick, add a little splash of water or extra heavy cream to thin it out.

I cannot wait for you to try these cinnamon roll energy bites! They've become my go-to sweet snack, and I just know you're going to love them as much as I do. Whether you need a quick snack, a post-workout boost, or just an excuse to eat something that tastes like a cinnamon roll without the sugar crash, these little bites have you covered. Give them a try, play around with the flavors, and let me know how they turn out for you! Happy snacking! ~Olivia

PIN FOR LATER!

If you loved this recipe, check out these other easy snacks:

• Chocolate Chip Protein Cookies
• Frozen Cottage Cheese Bark
• Tiramisu Cottage Cheese Cookie Dough
• Pecan Cookie Balls