If you are on the hunt for easy and healthy cinnamon rolls, look no further! Not only are these cinnamon rolls incredibly easy to make, but they are gluten free, plant based and vegan, paleo, and refined sugar free. The secret? Sweet potato! Sweet potato cinnamon rolls only require a few ingredients, are gooey in the center with a fluffy exterior, and make a great option for anyone with specific diets.
While most bakery cinnamon rolls are high in refined sugars and carbohydrates, these cinnamon rolls are naturally sweetened with sweet potatoes and a little coconut sugar. Instead of making glaze with icing sugar, we use powdered monk fruit sweetener which is a great sugar-free option! We swap out refined flour for cassava flour, which creates the gooiest cinnamon roll centers!
Benefits of purple sweet potatoes
If the color of these freaks you out, you can make them using white sweet potatoes or orange sweet potatoes (my original recipe here, uses white sweet potatoes!). However, purple sweet potatoes are known to pack a nutrient punch! If you’ve seen the Blue Zones Netflix documentary, you’ll know purple sweet potatoes are consumed in some of the longest living communities.
When eaten alone, purple sweet potatoes have a nutty, earthy flavor but lend an amazing natural sweetness to baked goods and work as a fun, natural food coloring! Studies have shown purple sweet potato to lower blood pressure, can prevent blood clots, is a sour of fiber, and is packed with nutrients and disease-fighting phytonutrients such as anthocyanin (which gives it it’s purple hue!).
Why you’ll love easy Sweet potato cinnamon rolls
- Made in a food processor – so easy!
- These cinnamon rolls are made without yeast.
- They turn out the prettiest purple color, which is just more fun 😉
- They are vegan, gluten free, paleo friendly, grain free, nut-free, and refined sugar free.
- Sweet potato cinnamon rolls are a great way to sneak in some veggies!
- They help satisfy that cozy cinnamon roll craving!
- Sweet potatoes are a great source of prebiotics, which are great for your gut-health!
- Sugar-free cinnamon roll options are below!
Texture of healthy sweet potato cinnamon rolls
If you’re looking for a recipe that creates the EXACT feel of a real cinnamon roll, this may not be the recipe for you. HOWEVER, the soft texture of these are amazing. They are super gooey in the center, have all the cinnamon sugar sweetness and flavor, and with the icing it feels like a healthier version of the real deal. The outsides are fluffier and the centers remind me so much of a real cinnamon roll! Even if you’re just looking for a way to sneak vegetables in, you will LOVE these!
How to make Easy cinnamon rolls
Ingredients:
- Sweet potato: You can use white sweet potato, purple sweet potato, or regular orange sweet potatoes. Use whole potatoes, not canned puree!
- Cassava flour: There is no 1:1 substitute for cassava flour. It really gives these that cinnamon roll texture! You can find it at most stores or on Amazon!
- Vanilla, sea salt, cinnamon
- Coconut sugar: Coconut sugar is a great brown sugar substitute, but golden monk fruit works as a sugar-free option.
- Powdered monk fruit sugar: This is used to make the sugar free icing/glaze. If you’re not worried about the sugar, you can also use regular powdered sugar.
- Milk, as needed: You’ll use a few tablespoons of milk in the icing. I just use a plant-based option!
Steps to make healthy cinnamon rolls:
- Peel the potatoes and cut them into cubes. Add them to a pot of water, making sure the water goes at least an inch or so above the potatoes. Place the pot on the stove and bring to a boil. Boil for 10 or so minutes until they are super soft/fork tender. Drain them.
- Add the potato cubes to a measuring cup, mashing them into it with a fork. You’ll want to make 2 cups of mashed sweet potato and I find this method easiest! Add the mashed potato to a food processor. Process until smooth. Then add in the remaining ingredients & process again until dough forms.
- Roll the dough out into a rectangle. Add the filling to the center and spread it out. Use the parchment paper to help roll the dough into a log. Cut the log into 8 pieces. Grease your muffin tin. Add one roll to each muffin crevice. Bake!
- It’s important to let the rolls cool for 20 or so minutes, as they soak the oil back up. Mix together the icing ingredients and drizzle over each one. Enjoy!
Variations
- Add nuts: Adding chopped pecans or walnuts is a great way to add some extra crunch.
- Add sprinkles: Cinnamon rolls with sprinkles are just more fun!
- Spices: You can add extra spices like nutmeg, cardamom, or pumpkin spice.
faq’s
- Why are my cinnamon rolls too gooey/seem underbaked? Every oven is different. If your cinnamon rolls aren’t set in the center (if they feel too soft), you’ll need to bake them a few minutes longer.
- Why are my cinnamon rolls so oily after baking? This is NORMAL. You’ll want to let the cinnamon rolls cool for 10-15 minutes to allow them to soak the oil back up. When I remove them from the muffin tin, I flip them over so the bottom is now the top, because that’s where the oil and cinnamon sugar is absorbed.
- Can I use canned sweet potato puree? No! I’ve tried using it and it’s a fail. You need to use whole potatoes.
- How to store leftover healthy cinnamon rolls? Store them in an air-tight container in the fridge and reheat for 20-30 seconds before eating!
Easy healthy sweet potato cinnamon roll recipe video
More healthy dessert recipes you’ll love!
- White sweet potato cinnamon rolls
- Almond flour cinnamon swirl banana bread
- Paleo cinnamon rolls
- Cinnamon roll energy bites
- Cinnamon roll protein shake
- Cinnamon roll baked oatmeal
Easy Healthy Cinnamon Rolls
Ingredients
Cinnamon roll dough
- 2 cups mashed sweet potato (2-3 medium sweet potatoes) – do not use canned sweet potato. *White, orange, or purple work!
- 3/4 cup cassave flour
- 1 tsp vanilla extract
- 1/2 tsp baking powder
- pinch sea salt
- 1 tbsp coconut sugar *optional
Cinnamon sugar filling
- 1/4 cup coconut oil or vegan butter, ghee, etc. *melted
- 1 1/2 tbsp cinnamon
- 1/3 cup coconut sugar or golden monk fruit sweetener
Icing/glaze
- 3/4 cup powdered monk fruit sweetener or regular powdered sugar
- 3-4 tbsp regular or plant-based milk as needed
- 1/4 tsp vanilla extract *optional
Instructions
- Preheat oven to 375F and grease a muffin tin.
- Peel and cube the sweet potatoes and add to a large pot of water (make sure the water comes at least an inch above the potatoes). Bring the water to a boil and let the potatoes to cook until they are super tender (usually takes 10-15 mins). You should be able to mash the chunks between your fingers (if they aren't tender enough, your dough could turn out dry). Drain the potatoes in a strainer.
- The easiest method to measure the potatoes – Add the cubed potatoes to a 1 cup measuring cup and use a fork to mash them, pressing them into the bottom of it. Add more, using the same technique until it fills the measuring cup. Repeat for the second cup.
- Place the potatoes in the food processor, processing until there are no large chunks. Then add in the remaining dough ingredients, processing once more until the dough forms and holds together. The dough should not be wet or sticky, but workable. If the dough feels too moist, add another tbsp of flour at a time until it's moist, but doesn't stick to your fingers.
- Place the dough onto a large piece of parchment paper, pressing it out into a large rectangle (about 8×11 & 1/4" thick). In a small bowl, mix together the filling ingredients and spread over the dough, keeping about an inch from the edges. Use the parchment paper to help roll the dough up into a tight log. Then cut the log into 8-9 rolls.
- Place the rolls in the muffin tin and bake for 30-35 minutes, until golden and the centers are firm to touch. Depending on your oven, you may need to cook them a few minutes longer. The rolls will seem as though the oil/liquid all went to the bottom of the muffin pan – that's normal! Remove them and let them cool for 10-15 minutes. The rolls will reabsorb the oil and cinnamon sugar.
- Once completely cool, remove the rolls from the pan. I like to place them on a plate with the bottom side up, as thats where most of the cinnamon sugar was reabsorbed.
- Mix together the icing ingredients, using 2 tbsp of milk at first and adding one more at a time until you reach a glaze consistency. Glaze each one.
- Store in an air-tight container in the fridge and reheat 20-30 seconds prior to eating!
