Hi g h P r o t e i n A i r F r y e r C i n n a m o n R o l l s

Ingredients

• 50 g low carb flour (or regular/protein flour)
• 10 g vanilla protein powder (1UP Nutrition mentioned)
• 0.25 tsp baking powder (skip if using self-rising flour)
• salt (a pinch; skip if using self-rising flour)
• 60 g cottage cheese (blended until smooth with no curds)
• 1 tbsp brown sugar substitute (Swerve or preferred brand)
• cinnamon (a bunch (or pumpkin pie spice))
• light butter or oil spray (for filling and greasing the board/knife)
• 15 g cottage cheese (blended; for icing)
• 2 tbsp powdered sugar substitute (Swerve or preferred brand)
• 5 ml milk (a splash; fat-free suggested)

Steps

1. 1

   Using an immersion blender or standard blender, blend the cottage cheese until all curds are removed and the texture is completely smooth.

2. 2

   In a mixing bowl, whisk together the dry dough ingredients: 50g flour, 10g protein powder, 1/4 tsp baking powder, and a pinch of salt.

3. 3

   Add 60g of the blended cottage cheese to the dry mixture. Mix with a spatula until it forms a soft, non-sticky dough.

4. 4

   Preheat your air fryer to 325°F (163°C).

5. 5

   Lightly spray a cutting board or flat surface with oil. Press the dough out into a flat rectangle.

6. 6

   Apply a light spray of oil or butter to the dough, then sprinkle generously with cinnamon and 1 tbsp of brown sugar substitute. Use a spatula to lightly press the filling into the dough.

7. 7

   Roll the dough up tightly into a log.

8. 8

   Spray a knife with oil to prevent sticking and slice the log into small rolls (approximately 9 pieces).

9. 9

   Place the rolls on a small piece of crumpled parchment paper and transfer to the air fryer.

10. 10

    Air fry at 325°F for 4–5 minutes. Check them early to ensure they stay soft inside and do not overcook.

11. 11

    While the rolls cook, prepare the icing by mixing 15g blended cottage cheese, 2 tbsp powdered sugar substitute, and a splash of milk until smooth.

12. 12

    Remove the rolls from the air fryer and drizzle the icing over the top while warm.

Notes

If you use self-rising flour, you can omit the baking powder and salt. The author notes that pumpkin pie spice can be used as a substitute for cinnamon. The macros vary significantly based on the type of flour used: low carb flour yields ~114 calories, while protein or regular flour yields ~224 calories.

Nutrition per serving

• appetizer
• snack
• dessert
• high-protein
• low-calorie
• air-fryer
• vegetarian
• single-serve