Chilly fall mornings are made a million times better with pumpkin flavored treats. This low calorie pumpkin cinnamon roll is made with pumpkin infused into the dough and filling, topped with smooth cream cheese frosting. Enjoy for breakfast with a cup of coffee or you can also enjoy as a midday pick me up!
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Pumpkin spice season is the best season and what better way to kick things off than with a perfectly spiced low calorie pumpkin cinnamon roll? This pumpkin cinnamon roll is soft, fluffy and oozing with delicious pumpkin flavor! This recipe is so quick and easy you need just 1 bowl and under 30 minutes to get this pumpkin cinnamon roll into your belly.
Envision a pumpkin spice latte rolled neatly into a delicious cinnamon roll – that’s what this pumpkin cinnamon roll is! It is festive, sweet and gooey with pumpkin goodness in each bite. At just 136 calories, this low calorie pumpkin cinnamon roll is the perfect fall treat for anyone in a calorie deficit. If this recipe isn’t already tempting enough, there is no yeast, no kneading and no waiting around for this pumpkin cinnamon roll!
Low calorie pumpkin cinnamon roll
Being in a calorie deficit doesn’t have to mean missing out on delicious treats. A traditional cinnamon roll contains around 450 calories, this recipe yields a soft, delicious and melt in your mouth pumpkin cinnamon roll for just 136 calories so, you can eat 3 of these for fewer calories than 1 regular cinnamon roll!
Why you’ll love this recipe:
- Real pumpkin in the dough and filling!
- It is super easy to make and requires just 15 minutes of baking time.
- No yeast or kneading required!
- You only need a few simple ingredients to make this pumpkin cinnamon roll.
- Filled with cozy fall spices.
- This recipe is single serve so you won’t be tempted to overeat!
- There are no added sugars as this recipe is naturally sweetened.
- This recipe can easily be made vegan and gluten-free.
- Comes together in just 1 bowl.
- The BEST low calorie pumpkin cinnamon roll recipe ever!
Ingredients
Exact ingredient quantities can be found at the bottom of this page.
To make this low calorie pumpkin cinnamon roll you will need:
Self-raising flour – This recipe calls for self-raising flour as apposed to all-purpose. This is because self-raising flour contains a combination of baking soda and baking powder for the perfectly soft and fluffy no knead cinnamon roll. You can substitute for all-purpose flour plus, 1/4 tsp baking powder, 1/8 tsp salt and 1/8 tsp baking soda here.
Pumpkin puree – We’re using real pumpkin in the dough and the filling to get pumpkin flavor throughout. This will also add moisture to the cinnamon roll making it ultra soft and fluffy.
Unsweetened almond milk – Pumpkin puree can be a little heavy so a dash of milk works perfectly to thin it out a little and get the right texture for the dough. Any milk will work here but, unsweetened almond has the lowest calorie count!
0 calorie brown sugar or granulated sweetener – Any granulated sweetener will work for this recipe. I went with a 0 calorie brown sugar alternative which is perfect for a cozy fall treat.
Pumpkin spice mix – A delicious blend of fall spices to really bring out the pumpkin flavor. You can make your own blend with 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp ginger and 1/8 tsp ground cloves. Use only 1/2 tsp of this spice mix for this recipe.
Philadelphia lightest cream cheese – Philadelphia lightest cream cheese is super low in calories whilst still being creamy. If you are unable to get your hands on it, you can opt for light cream cheese which will add a few extra calories. For a vegan alternative, use vegan cream cheese.
0 calorie icing sugar – A small amount of icing sugar to sweeten the cream cheese frosting. You can also use regular icing sugar here but the calories will be a little higher.
How to make low calorie pumpkin cinnamon roll
This is by far the easiest and quickest pumpkin cinnamon roll recipe you will find. You just need to throw together a few ingredients and within 30 minutes, you have a perfectly soft and delicate pumpkin cinnamon roll ready to be eaten!
- Pre-heat oven to 200°C (392°F).
- In a small bowl, make the dough by mixing together the flour, pumpkin puree and milk until well combined.
- Shape the dough into a ball, place onto a lightly floured surface and press down flattening it a little. Using a rolling pin, roll the dough out into a rectangle, roughly 4 by 8 inches.
- Make the filling by mixing the pumpkin puree, 0 calorie sweetener and pumpkin spice mix. Spread this across the dough, slice the dough into 3 pieces, roll one up and place it over the next slice, roll it up and repeat with the final slice.
- Place the pumpkin cinnamon roll into a 7-ounce ramekin dish or any oven-proof dish, brush the sides with a little milk and bake for 15 minutes.
- Whilst the cinnamon roll is cooling, make the frosting by mixing together the cream cheese and 0 calorie icing sugar until smooth.
- Spread the frosting onto the pumpkin cinnamon roll and enjoy!
FAQ’S
Can I make this pumpkin cinnamon roll in the microwave?
Yes! This cinnamon roll is so easy to make in the microwave. Follow the same steps outlined above but don’t pre-heat the oven. Simply place your cinnamon roll into a microwavable dish, brush with a little milk and microwave on high for around 60 seconds. For reference, I used a 700W microwave and it took 65 seconds.
Can I make this recipe vegan?
Yes! And actually, the cinnamon roll itself is completely vegan! Simply use vegan cream cheese to top the cinnamon roll and it’s completely vegan.
What 0 calorie sweeteners work best for this recipe?
0 calorie brown sugar is my personal favorite for this recipe but Stevia works great too. There are A LOT to choose from but you can find all of my recommendations here. As for the 0 calorie icing sugar, this icing sugar alternative is my all time favorite. It is super sweet and works perfectly for low calorie frosting.
more low calorie fall recipes…
136 calorie pumpkin cinnamon roll
Ingredients
For the dough:
- 30 g (4 tbsp) self-raising flour* + 1 tsp for rolling
- 25 g (2 tbsp) pumpkin puree
- 2 tsp unsweetened almond milk
For the filling:
- 1 tsp pumpkin puree
- 2 tsp 0 calorie brown sugar*
- ½ tsp pumpkin spice mix*
For the frosting:
- 15 g (1 tbsp) Philadelphia lightest cream cheese* or light cream cheese
- 2 tsp 0 calorie icing sugar*
Instructions
- Pre-heat oven to 200°C (392°F).
- In a medium bowl, make the dough by mixing together the flour, pumpkin puree and milk until well combined. Shape the dough into a ball, place onto a lightly floured surface and press down flattening it a little. Using a rolling pin, roll the dough out into a rectangle, roughly 4 by 8 inches.
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- Make the filling by mixing the pumpkin puree, brown sugar sweetener and pumpkin spice mix. Spread this across the dough.
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- Slice the dough into 3 slices and begin rolling one of the slices up.
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- Place the rolled slice over the next slice and roll again. Repeat with the final slice.
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- Place the cinnamon roll into a 7-ounce ramekin dish, brush the sides with a little milk and bake for 15 minutes. Make the frosting as the cinnamon roll cools by mixing together the cream cheese and 0 calorie icing sugar until smooth.
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- Spread the frosting onto the cinnamon roll and enjoy!
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Video
Notes
FAQ’s
Can I make this pumpkin cinnamon roll in the microwave? Yes! This cinnamon roll is so easy to make in the microwave. Follow the same steps outlined above but don’t pre-heat the oven. Simply place your cinnamon roll into a microwavable dish, brush with a little milk and microwave on high for around 60 seconds. For reference, I used a 700W microwave and it took 65 seconds. Can I make this recipe vegan? Yes! And actually, the cinnamon roll itself is completely vegan! Simply use vegan cream cheese to top the cinnamon roll and it’s completely vegan. What 0 calorie sweeteners work best for this recipe? 0 calorie brown sugar is my personal favorite for this recipe but Stevia works great too. There are A LOT to choose from but you can find all of my recommendations here. As for the 0 calorie icing sugar, this icing sugar alternative is my all time favorite. It is super sweet and works perfectly for low calorie frosting.Nutrition
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