These cinnamon roll energy bites taste just like cinnamon roll, but in a bite-sized, no-bake, protein-packed form. They've got that sweet cinnamon flavor, a chewy, doughy texture, and a rich, creamy drizzle of cream cheese icing on top. Sugar-free, gluten-free, keto, and high protein!
If you love no-bake protein snacks like these, you'll also love these carrot cake energy bites or pecan cookie balls!
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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!
When I started making these cinnamon roll energy bites, I wanted it to have the perfect texture and taste just like a cinnamon roll. When it comes to protein balls, usually you just throw everything into a bowl and adjust it based on your individual preferences. These are really no different, but the cream cheese icing is what really makes it.
Whether you're reaching for one as an afternoon snack, something before your workout, or just to satisfy a sweet craving with extra protein, these cinnamon roll-inspired bites are everything.
Ingredients
Here's what you need to make it:
For Energy Bites
Full ingredient amounts, instructions, and notes are in recipe card at the bottom of this post. (or use the 'jump to recipe' button at the top of this post).
- 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. Vanilla protein powder also works. 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.
- Almond Flour - use blanched superfine almond flour for the best 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 don't mind carbs.
- 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 - I used almond butter, but cashew butter, peanut butter, or sunflower seed butter work just as well. If your nut butter is dry, you might need to add some coconut oil and give it a good stir.
- Avocado Oil - Adds a neutral flavor healthy fat. If you don't have avocado oil, melted coconut oil works.
- Liquid Sugar-Free Sweetener - I used liquid allulose as a natural sugar-free sweetener that helps bind everything together. You can swap it for maple syrup or honey if you don't mind sugar.
For Cream Cheese Icing
- Cream Cheese - If you want a dairy-free version, use a plant-based cream cheese alternative like Kite Hill or Miyoko's.
- Powdered Sugar-Free Sweetener - I used a monk fruit/erythritol powdered sweetener. Regular powdered sugar works if you don't mind sugar.
- Heavy Cream - Helps thin out the icing to a drizzle-able consistency. You can substitute with coconut cream for a dairy-free option or a splash of unsweetened almond milk.
- Vanilla Extract - Try swapping it for maple extract or butter extract to bring out even more cinnamon roll flavor.
How to Make
- Mix protein powder, almond flour, and cinnamon in a bowl.
- Mix in almond butter, avocado oil, and allulose until a dough forms.
- 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.
- Roll together with your hands until a smooth ball forms. Place on wax paper covered cookie sheet.
- 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.
Frequently Asked Questions
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.
No problem! Any natural nut butter works here, like 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 to loosen it up.
I use natural sugar-free sweeteners like allulose, Monk fruit, and erythritol, but they are considered processed. If you don't mind sugar and for a completely real food version, swap the allulose for Medjool dates blended with a little warm water. You can also try maple syrup or honey for a natural sweetener. This is not a recommended swap if you are diabetic.
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.
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!
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.
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!
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 protein snack, and I just know you're going to love them as much as I do. Give them a try, play around with the flavors, and let me know how they turn out for you! Have fun. -Olivia
Find the printable recipe card below with all ingredient measurements, instructions, and my notes. Watch the video below as a visual guide.
Related
If you loved this recipe, check out these other easy protein snacks:
Recipe
Cinnamon Roll Energy Bites
Ingredients
- ½ cup protein powder (I used Keto Chow, 40 grams)
- 4 tablespoon almond flour (or more depending on your desired consistency)
- 1 teaspoon cinnamon
- ¼ cup almond butter
- ¼ cup avocado oil
- 2 tablespoon allulose (or preferred sugar-free liquid sweetener)
Cream Cheese Icing
- 1 oz cream cheese , slightly melted
- 2 tablespoon powdered sugar-free sweetener (like Monk fruit or allulose)
- 1 tablespoon heavy cream
- splash of vanilla extract
Instructions
- Mix protein powder, almond flour, cinnamon, almond butter, avocado oil, and allulose in a medium mixing bowl.
- 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.
- Roll together with your hands until a smooth ball forms. Place on wax paper covered cookie sheet.
- 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.
Angela Tingle says
What a fabulous recipe. I cannot wait to make them and share the results!!
Olivia Wyles says
yay! let me know how it goes!
Olivia Wyles says
These are my new favorite fridge snack!!
Olivia Wyles says
I absolutely love these. Words cannot describe how amazing these taste. I was floored! These are now my new go-to fridge snack.