Whole Grain Cinnamon Rolls with Apple Glaze
Tender whole grain cinnamon rolls with natural apple glaze. Use sugar substitutes for lower glycemic impact in this fiber-rich breakfast treat.
These wholesome cinnamon rolls prove that comfort food can be adapted to support more stable blood sugar levels. By using a blend of whole wheat and all-purpose flour, we've created rolls with more fiber and a lower glycemic impact than traditional versions made with only refined flour. The dough incorporates skim milk and heart-healthy canola oil while keeping portion sizes moderate.
The key to optimizing their blood sugar-friendly profile lies in making smart ingredient swaps. Replace the granulated sugar with erythritol or monk fruit sweetener, and substitute the brown sugar in the filling with a brown sugar alternative like Swerve Brown or a coconut sugar blend. Whole wheat flour digests more slowly than refined white flour, helping prevent glucose spikes. The cinnamon isn't just for flavor—studies suggest it may help improve insulin sensitivity. Raisins add natural sweetness and additional fiber, though you can reduce the amount if desired.
For optimal glycemic control, enjoy these rolls as part of a balanced breakfast alongside protein like Greek yogurt or eggs. The fiber content helps slow carbohydrate absorption, while the moderate portion size keeps total carb load in check. These freeze beautifully, so you can enjoy one roll at a time rather than being tempted to overindulge. Reheat gently and pair with a protein source to further minimize blood sugar impact. When made with the recommended sugar substitutes, these rolls achieve a medium glycemic response rather than the high spike of traditional cinnamon rolls.
Blood Sugar Impact
Moderate blood sugar impact expected. The glycemic load of 18.1 and GI of 57 indicate a medium glycemic response that will raise blood sugar moderately over 1-2 hours, though the whole wheat flour provides some fiber to slow absorption compared to refined versions.
Blood Sugar Tips
- ✓ Eat only one roll and pair it with protein like Greek yogurt or eggs to slow sugar absorption and reduce the overall glycemic response
- ✓ Have this as part of a meal rather than alone, and eat it after consuming protein and healthy fats first
- ✓ Take a 15-20 minute walk after eating to help muscles absorb glucose and blunt the blood sugar spike
🥗 Ingredients
- 1 cup skim milk
- 0.25 cup canola oil
- 0.33 cup granulated sugar
- 0.25 tsp salt
- 2 pcs active dry yeast
- 0.25 cup warm water
- 1 pcs large egg
- 2 pcs egg whites
- 3 cup all-purpose flour
- 2.5 cup whole wheat flour
- 1 pcs cooking spray
- 2 tbsp ground cinnamon
- 0.75 cup brown sugar
- 0.25 cup raisins
- 0.5 cup frozen unsweetened apple juice concentrate, thawed
- 1 cup skim milk
- 0.25 cup canola oil
- 0.33 cup granulated sugar
- 0.25 tsp salt
- 2 pcs active dry yeast
- 0.25 cup warm water
- 1 pcs large egg
- 2 pcs egg whites
- 3 cup all-purpose flour
- 2.5 cup whole wheat flour
- 1 pcs cooking spray
- 2 tbsp ground cinnamon
- 0.75 cup brown sugar
- 0.25 cup raisins
- 0.5 cup frozen unsweetened apple juice concentrate, thawed
👨🍳 Instructions
- 1
Gently warm the skim milk in a small saucepan over medium heat until it reaches approximately 180°F, just before boiling point. Remove from heat immediately and stir in the canola oil, granulated sugar (or sugar substitute), and salt until dissolved. Allow this mixture to cool to lukewarm temperature (around 110°F).
- 2
While the milk cools, dissolve the yeast packets in warm water in a small bowl. Stir gently and let stand for 5 minutes until the mixture becomes foamy, indicating the yeast is active.
- 3
In a large mixing bowl, whisk together the whole egg and egg whites until well combined. Pour in the activated yeast mixture and the cooled milk mixture, stirring to incorporate all liquid ingredients thoroughly.
- 4
Gradually add the all-purpose flour and whole wheat flour, one cup at a time, stirring with a wooden spoon after each addition. Continue mixing until a soft, slightly sticky dough forms. If using a stand mixer, attach the dough hook and knead on low speed for 5-6 minutes until the dough becomes smooth and elastic. If kneading by hand, turn out onto a floured surface and knead for 8-10 minutes.
- 5
Transfer the dough to a generously floured work surface. With floured hands, knead the dough gently for about 5 minutes until it becomes smooth, supple, and springs back when pressed. Place the dough in a lightly oiled bowl, turning once to coat. Cover tightly with plastic wrap, and let rise in a warm, draft-free location for approximately 1.5 hours until doubled in volume.
- 6
Once risen, punch down the dough and divide it into two equal portions. Shape each portion into a smooth ball, cover with a clean kitchen towel, and let rest for 10 minutes. Meanwhile, coat an 11x14-inch baking pan with cooking spray and prepare the filling by combining the ground cinnamon, brown sugar (or brown sugar substitute), and raisins in a small bowl, mixing well.
- 7
On a floured surface, roll each dough ball into a 16x8-inch rectangle. Lightly spray the surface of each rectangle with cooking spray, then evenly distribute half of the cinnamon-sugar-raisin mixture over each rectangle, spreading to within half an inch of the edges. Starting from the long edge, tightly roll up each rectangle into a log, pinching the seam to seal. Using a sharp knife or unflavored dental floss, slice each log into 16 equal pieces (32 total rolls).
- 8
Arrange the cinnamon roll slices in the prepared baking pan, leaving small spaces between them for expansion. Cover loosely with plastic wrap and let rise in a warm place for another 1.5 hours until doubled in size and touching each other. During the final 30 minutes of rising, preheat your oven to 350°F and prepare the glaze by simmering the apple juice concentrate in a small saucepan over medium heat for 5-7 minutes until reduced by half and syrupy in consistency.
- 9
Once the rolls have completed their second rise, gently brush the top of each roll with half of the warm apple juice glaze. Bake in the preheated oven for 15-18 minutes until the rolls are golden brown on top and cooked through in the center. Remove from oven and brush with the remaining glaze while still warm. Let cool for 5-10 minutes before serving. To store, cool completely and freeze individual rolls in airtight containers for up to 3 months. Reheat frozen rolls in the microwave for 30-45 seconds or in a 300°F oven for 10 minutes.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 142 | 4528 |
| Carbs | 19g | 619g |
| Sugars | 10g | 328g |
| Added Sugars | 6g | 197g |
| Natural Sugars | 4g | 131g |
| Protein | 3g | 98g |
| Fat | 7g | 210g |
| Saturated Fat | 2g | 74g |
| Unsaturated Fat | 4g | 138g |
| Fiber | 3g | 97g |
| Soluble Fiber | 1g | 29g |
| Insoluble Fiber | 2g | 67g |
| Sodium | 1226mg | 39219mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
These zero-calorie sweeteners have no impact on blood sugar (GI of 0) compared to white sugar's GI of 65, dramatically reducing the glycemic load of the dough
Brown sugar has a GI of 64; coconut sugar has a lower GI of 35, while allulose and erythritol have zero glycemic impact, keeping blood sugar stable during the filling
All-purpose flour has a GI of 85; almond flour has a GI of 0, coconut flour around 45, and lupin flour near 15, significantly lowering the overall glycemic load of the rolls
Raisins have a high GI of 64 and concentrated sugars; nuts have a GI near 0 with healthy fats that slow digestion, while unsweetened coconut has minimal sugar impact
Apple juice concentrate is highly concentrated in natural sugars with a GI around 50; these alternatives provide flavor and moisture without spiking blood sugar
🔬 The Science Behind This Recipe
The Science Behind These Better-for-You Cinnamon Rolls
These cinnamon rolls demonstrate an important principle in blood sugar management: it's not just about avoiding carbs, but about choosing the right ones and combining ingredients strategically. With a glycemic index of 57 (medium) and a glycemic load of 18.1 per serving, these rolls create a gentler blood sugar response than traditional versions that can spike glucose levels dramatically. The whole grain flour provides intact fiber that slows digestion, preventing the rapid glucose surge you'd get from refined white flour. This fiber acts like a brake pedal on your digestive system, releasing sugars gradually into your bloodstream rather than all at once.
The inclusion of skim milk and canola oil plays a crucial role in moderating the glycemic response. While the recipe does contain white sugar, the fat from canola oil and protein from milk help slow gastric emptying—the rate at which food leaves your stomach. This creates a more sustained energy release rather than a quick spike and crash. The yeast fermentation process also contributes by breaking down some starches, making them less rapidly digestible. Think of it as pre-digesting the dough slightly, which gives your body less work to do.
To further minimize glucose impact, try eating these rolls as part of a balanced meal rather than alone. Pair them with a protein source like Greek yogurt or eggs, and consider having them after eating some vegetables or nuts. A 10-minute walk after enjoying your cinnamon roll can also help your muscles absorb glucose more efficiently, reducing the overall blood sugar impact by up to 30%.