Cinnamon Roll French Toast Roll-Ups

Jump to Recipe

The first time I combined the flavors of a gooey cinnamon roll with the comforting taste of classic French toast. It was a breakfast experiment on a chilly weekend morning, one that produced a treat so decadent, I immediately thought, “This could become a family favorite.” Over time, though, I wanted to give it more nutritional value, especially protein, without losing that warm, cinnamon laced sweetness. That’s how these Cinnamon Roll French Toast Roll-Ups were born: they pack the trademark aromas and flavors of a pastry shop indulgence but rely on a few ingredient swaps to keep things lighter and more protein rich.

Whether you’re hosting a special brunch, treating yourself after a workout, or simply craving something a little fun on a lazy morning, these roll ups have you covered. With soft bread, a cinnamon infused filling, and a high protein egg mixture, they’re both comforting and energizing. Prepare them in one pan, top them with a quick drizzle or fresh fruit, and you’ve got a plated meal that looks gourmet while secretly fitting into a balanced lifestyle.

---

Prep Time, Cooking Time, Calories, and Servings

• Prep Time: 15 minutes
• Cooking Time: 10-12 minutes
• Calories: ~230 per 2 roll ups (approximate)
• Servings: 4 (2 roll ups each)

---

Why This Recipe Works

1. High Protein Base: We use an enhanced egg mixture with added protein.
2. Reduced Sugar: Thanks to thoughtful sweeteners and smaller portions, you can enjoy sweet flavors without a massive sugar hit.
3. Cinnamon Swirl Vibes: A little Greek yogurt based filling channels that beloved cinnamon roll essence.
4. Kid Friendly Fun: Rolling up the slices transforms a standard breakfast into a charming, special occasion dish.

---

Step-by-Step Guide to Cinnamon Roll French Toast Roll-Ups

1. Gather and Flatten Your Bread

Choose a few slices of whole grain or protein enriched bread. The more fiber and protein they have, the better. Trim off the crusts if you prefer a neater roll, though it isn’t strictly necessary. Use a rolling pin to flatten each slice gently. A thinner piece of bread is easier to roll and helps keep the filling in place.

Personal Tip: Avoid bread that’s too thick or stiff. A softer whole grain bread or a protein bread (often found in grocery stores) is ideal.

2. Craft a Lighter Cinnamon Filling

In a small bowl, stir together low fat cream cheese or Greek yogurt with a sprinkle of cinnamon, a hint of vanilla extract, and a touch of sweetener. If you like, toss in a spoonful of casein or whey protein powder for an extra protein boost. Your consistency should be thick but spreadable somewhere between icing and yogurt. Taste test and adjust sweetness or cinnamon level as you see fit.

Kitchen Trick: If you prefer a fluffier filling, lightly whip the mixture with a fork. This can add a bit of airy texture without extra calories.

3. Spread and Roll

Take each flattened bread slice and spread a thin layer of your cinnamon filling across the surface. Roll it up tightly, jelly roll style. The filling acts as a glue, keeping the bread spiral intact. Place each roll up seam side down on a plate or tray, ready to dip in the egg mixture.

Pitfall Alert: Overfilling might cause the mixture to ooze out during cooking. Keep it moderate so every bite gets a taste of sweetness without making a mess.

4. Whip Up a Protein Enhanced Egg Dip

In a shallow dish, whisk together eggs (or a combo of whole eggs and egg whites if you want to lower fat), a dash of cinnamon, a little sweetener, and a generous pinch of salt. For the protein boost, whisk in a small scoop of your favorite unflavored or vanilla protein powder. A bit of milk dairy or unsweetened almond milk, helps smooth the mixture. Aim for a consistency that’s loose enough to coat the bread quickly.

Personal Tip: If you’re worried about lumps from the protein powder, you can blend the egg mixture or sift the powder in gradually as you whisk.

5. Dip and Cook

Warm a nonstick skillet or griddle over medium heat, brushing it lightly with olive oil, coconut oil, or a nonstick spray. Taking one roll up at a time, immerse it in the egg mixture. Rotate gently to cover all sides, then shake off excess. Place it on the heated skillet and repeat with the remaining pieces. Cook for around 2–3 minutes per side, rotating to achieve a lovely golden color on all sides.

Pitfall Alert: Keep an eye on the heat. A too hot pan can burn the outside before the center is warmed, while too cool a pan might make them soggy.

6. Prepare a Simple Cinnamon Drizzle (Optional)

For an extra nod to cinnamon roll bliss, blend a small spoonful of Greek yogurt or reduced fat cream cheese with a drizzle of maple syrup (or sugar free syrup) and a tiny dash of cinnamon. Microwave for a few seconds if needed to loosen the texture, then stir. Drizzle this on top of your roll ups just before serving. That swirl of sweetness ties everything together.

Healthier Swap: If you prefer fresh fruit instead of drizzle, slice up some strawberries or bananas. They give natural sweetness and brightness without extra refined sugars.

7. Serve and Enjoy Warm

Plate up two or three roll ups per person, dust with cinnamon, or drizzle with your quick icing. They’re best fresh off the skillet when the filling is still warm. Add a side of fresh fruit or a small green smoothie for a balanced meal. You can also use a light dusting of powdered sweetener for aesthetics if you like.

Presentation Trick: For a nice finishing touch, stack the roll ups, drizzle them in a zigzag pattern, and sprinkle a hint of extra cinnamon or chopped nuts on top.

---

Nutrition Snapshot

When carefully portioned, each pair of roll ups (2) typically contains around 230 calories, though this number can shift based on bread selection, protein powder brand, and how much filling or drizzle you apply. Expect roughly:

• Protein: ~15-20g (thanks to protein fortified bread, eggs, and extra powder)
• Carbohydrates: ~25g
• Fats: ~7-10g
• Fiber: ~4g (whole-grain bread plus any fruit sides)

These values can help you tailor the meal to your daily macro goals. It’s a satisfying balance for a treat like breakfast.

---

Storing and Leftovers

1. Refrigeration: If you have extras, store them in an airtight container in the fridge for up to two days. Reheat in a toaster oven or on a skillet to revive the crispness.
2. Freezing: Wrap roll ups individually in plastic wrap, then freeze for up to a month. Thaw overnight in the fridge and reheat gently, though you might lose a bit of the original texture.
3. On the Go: These can be cooled, sliced into bite sized segments, and packed in a container for a quick snack or portable breakfast.

---

Personal Twists and Variations

• Chocolate Edge: Add a teaspoon of cocoa powder to the egg dip or the filling for a subtle chocolate undertone.
• Nutty Crunch: Sprinkle chopped pecans or almonds inside or on top of the roll ups.
• Extra Fruit: Lay thin slices of banana or pear on the bread before rolling for an extra sweet accent.

---

Pairing Suggestions

Consider serving these roll ups with a small dish of fresh berries. They also pair nicely with a protein packed smoothie or a veggie omelet if you’re aiming for a heartier brunch. If you like a coffee beverage, try a cinnamon dusted cappuccino to echo the spice themes.

---

Pin This Recipe for Later

If Cinnamon Roll French Toast Roll-Ups sound like a fun, protein rich twist on a weekend indulgence, pin or bookmark the recipe! Next time you host a brunch or feel motivated to impress your family with a unique breakfast, you’ll have a game plan ready. Embrace the sweet aroma of cinnamon and the satisfying texture of soft yet tender roll ups, all while keeping your nutritional goals in check.