Oh-so-tasty! 4 Cinnamon Roll Inspired RECIPES

PF Cinnamon w girls INSTAGRAM 2014

Winter is here, and just in time for the holidays, Karena and I created your LIMITED EDITION Cinnamon Roll flavored Perfect Fit Protein. Get ready to create some of the most delicious and satisfying recipes! These will also be crowd pleasers at that holiday party, girls night or TIU meetup! The Cinnamon Smoothie, Cinnamon Roll Snickerdoodles, and TIU Approved Cinnamon Roll Bites! We can’t wait to see you making them… share your pics with #TIUcinnamonroll!

Cinnamon Roll Mug Cake! OH YES!


Are you super busy in the morning and need to be OUT THE DOOR in a flash? This breakfast is the perfect meal that you can make quickly, but still provides you with protein, energy and delicious taste! We promise, you’ll be wondering by noon how you still have so much energy at work, school or as a mamma!

  • 1 Scoop Cinnamon Roll Perfect Fit Protein
  • 1/2 mashed banana
  • 1/4 Cup egg whites
  • 1/4 Cup Vanilla Almond Milk
  • 2 Tablespoons Coconut Flour
  • 2 Tablespoons, no sugar added Apple Sauce
  • 1 Tablespoon Rolled Oats
  • 1 teaspoon sugar (optional)
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon Cinnamonhealthy-mug-cake-recipe
  • Pinch Sea Salt

Topping~ 2 tbs vanilla greek yogurt or coconut ice cream. Sprinkle with cinnamon


First, add wet ingredients to a bowl or small blender. Then mix in dry ingredients and mix/blend until they achieve a smooth, uniform consistency.

Spray the inside of a large microwave safe mug with cooking spray. (The batter will expand dramatically, so make sure to use a big enough mug). Slowly pour batter into mug and let batter settle. Next, cook in your microwave on high for 3 minutes. Let the mug sit for a minute to cool off (mug is HOT!!)  Next, carefully pour the cinnamon roll out of the mug so it sits upside down on a plate. Add 2 tablespoons of Vanilla Greek yogurt or coconut ice cream on top and let it melt and drizzle down the sides of your cinnamon roll. Garnish with additional cinnamon!

Lastly, snap a picture and hashtag #TIUcinnamonroll :) #MugCake 


Cinnamon Roll Smoothie


Start your morning with a seasonal, heart-healthy Cinnamon Roll Smoothie! It’s filled with warming spices to help boost your metabolism and packed with protein & essential nutrients to help refuel your body post-workout. Rich in antioxidants and Vitamin C, this dessert-like treat will also give your immune system a helping hand.


  • 1 apple, peeled & chopped
  • 1/2 tbsp peanut butter (or almond butter)
  • 1 scoop Cinnamon Roll Perfect Fit Protein
  • 1/2 frozen banana (pre-cut into frozen slices)
  • 1 tsp cinnamon
  • 1/8 tsp all spice
  • 1 cup unsweetened almond milk

Directions – Blend all ingredients until smooth. Enjoy!

Want to make this smoothie for Meal 4 on your Tone It Up Nutrition Plan?  EASY!  Leave out the apple and replace the banana with a handful of ice-cubes.  Throw in another 1/2 tbsp of peanut or almond butter for more smoothness.  You can also add 1/4 avocado for a smooth, creamy texture!

up next… Cinnamon Roll Snickerdoodles!


Treat your friends and family to these tasty, chewy Cinnamon Roll Snickerdoodle cookies. This delectable dessert is protein-rich and rolled in sugar ’n spice, making them melt-in-your-mouth delicious! It’s a simple recipe that’s perfect for the holiday season! They’re unbelievable right out of the oven… we were all blown away when recipe testing at the TIU office! Want more tasty, protein-packed cookies? Take a look HERE!


  • 1 cup cashew meal
  • 1/2 cup almond milk
  • 1/4 cup coconut oil, melted
  • 1/2 cup Cinnamon Roll Perfect Fit Protein
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 cup cranberry raisins

Sugar N’ Spice Topping for 24 cookies~ 3 grams of sugar topping per cookie

  • 1/3 cup coconut sugar or dark brown sugar (you can also use half the amount of Truvia brand stevia)
  • 3 Tbs cinnamon
  • 1/2 tsp nutmeg

Directions – Preheat oven to 350 degrees. Mix all dry ingredients together. Mix wet ingredients together, then combine with dry ingredients. Fold in cranberry raisins. Roll into 1-inch balls. In a sandwich bag, combine topping ingredients and shake! Pour onto a plate and roll each ball into the mixture. Place onto a baking sheet with parchment paper. Use a fork to flatten out the cookies. Bake for 10-12 minutes.

Makes approximately 24 small snickedoodles!  We had 3 for a #TIUapproved serving :)

Cinnamon Roll Bites!


‘Tis the season for one of favorite holiday treats… Cinnamon Rolls! They’re filled with honey & cinnamon, Omega-3 fatty acids, and rich in nutrients that will leave you satisfied. Pair one of these with your favorite coffee & fruit for a holiday breakfast or weekend brunch.   You’re going to fall in love with this flavor!
  • 1 cup almond meal
  • 1/2 cup Cinnamon Roll Perfect Fit Protein
  • 1/4 tsp salt
  • 1/2 tbsp baking soda
  • 1 tbsp baking powder
  • 2 tbsp unsweetened apple sauce
  • 2 tbsp unsweetened almond milk
  • 2 eggs
  • 1/4 cup flaxseed meal
  • 1 tsp maple extract
  • 1 tsp cinnamon
  • 2 tbsp dark brown sugar
Directions – Preheat oven to 350°  degrees. Mix all dry & wet ingredients together separately. Combine wet mixture into dry and stir until fully incorporated. Form dough into one ball and refrigerate for 30-40 minutes. Place dough onto parchment paper with a piece of parchment paper on top. Roll out the dough out, 1/4-1/2″ inch thick. Then cut into 5 strips. Drizzle about 1/4 cup of honey and 2 tbsp of cinnamon on top. Roll up each strip slowly and smooth out any cracks. Cut each roll in half or quarters. Sprinkle the tops with more cinnamon if you want. Place the rolls into a greased pan. Bake for 20-25 minutes. Add a dollop of plain greek yogurt or almond yogurt on top and sprinkle with cinnamon.
*** Makes about 10 cinnamon rolls or 20 mini cinnamon rolls
All of these delicious recipes are made using brand NEW, seasonal Cinnamon Perfect Fit Protein.   This sweet & spicy new flavor is limited edition and is only available for a short time ♡  
Make recipes that fit on your Tone It Up Nutrition Program and taste ahhhmazing!  


  1. Kamryn says:

    What can we replace the eggs with in these recipes? I have allergies and can’t eat them, but these recipes look delicious!!

    1. Ella says:

      Have you made flax eggs? You can google it and they work pretty well! Your recipe just won’t be as sweet. They also sell vegan egg whites at specialty grocery stores like whole foods. :)

  2. Caroline Champoux says:

    Yum that sounds amazing! I will try to “veganize” them when my Cinammon proteins arrive. I think Christmas breakfast could be amazing with some tone tone it Up approve Cinammon rolls. :P

      1. Caroline Champoux says:

        Yes I Will Share on my Instagram if they work. Are u on Instagram?

    1. Riley Rainosek says:

      I would love to know successful vegan versions of these recipes!

      1. Caroline Champoux says:

        I Will Share them on my Instagram if they Work, are you on Instagram? Mine is @TIUCarolineC

  3. Katrina Lindsay says:

    Can’t wait to get my protein! I am sad it’s limited edition only though…

    1. Angela Michelle Schwengler says:

      You might be able to just add cinnamon spice to the vanilla version when the limited edition is gone.

  4. susie says:

    This will be my first protein bag from you guys and IM SO EXCITED! LOUD NOISES!

  5. Guest says:

    I’m a little surprised….I did a calculation on the calories for the mug cake and it comes out to be about 420. Is the recipe for only one serving?

    1. Ella says:

      Yep! A mug cake is small (size of a mug) and the whole cake is one serving. :)

    2. JC says:

      It actually is around 200 if that, it’s coconut flour, not oil, maybe that was your mistake…?

  6. JC says:

    What meals are these approved for? Can’t wait to get my bag in the mail today!

  7. jennyp says:

    can’t wait to try these when my cinnamon roll protein comes!

  8. Chelsea says:

    Oooooh! I am even MORE impatient now for my cinnamon roll protein to arrive! My first thought was, “Christmas morning cinnamon rolls!”

  9. Sarah Derby says:

    Hey everyone! I just got my Cinnamon Roll Perfect Fit in the mail and I’m super excited to start using it; it smells amazing! I want to make the Cinnamon Roll Snickerdoodles but I noticed that the recipe calls for cashew meal and I have a really severe tree nut allergy. Does anyone have any suggestions for what I can use as a substitute?

    1. Angela Michelle Schwengler says:

      It seems like it might just be a replacement for flour. So you can probably substitute any flour.

  10. Ami-lyn says:

    Everything sounds amazing! I have a quick question about the pancakes because I am on day 4 of the 7DSD (just joined last week!). Is the recipe for one serving? It has been making three pancakes for me. Am I allowed to have all three? Also, do you recommend eating them all at once? I do not do well with large meals and am a teacher, so I like to spread out my breakfast throughout the morning. Thank you! I am so excited to finally be a part of this ahhhhmazing community!

    1. Monica Sanchez says:

      The recipe is 1 serving! I vote that spreading out your breakfast a little would be okay, but if you got in a morning workout you should probably start eating within an hour to help rebuild your muscles with protein!

  11. Maggie says:

    I just received my perfect fit protein cinammon roll bag! I was so excited to make something, but then I realized I have always ordered the individual PFP packets… Does anyone know what the “scoop” or how much is equivalent to compared to the packet?

    1. Lindsey Balaco says:

      1 scoop is the same amount as 1 packet! :)

  12. Laura Jenkins says:

    My cinnamon roll bag did not come with a scooper. This is my first time trying perfect fit and I’m not sure how much a scoop measures out to be. Can anyone help me please?

  13. mum peas says:

    Please list the fat, protein, and carb count with your recipes. It would be such a huge help. Are your recipes Ketogenic friendly?

  14. Kiani G says:

    I received my cyber monday order this morning and just tried the Cinnamon Roll Perfect Fit…it is so so yummy! Please keep this flavor permanent! I seen it was a limited edition hopefully that changes!

  15. Sophie says:

    Is the cinnamon roll recipe for one serving? 1/2 cup protein powder seems much for one serving… Maybe half?

  16. Rachel says:

    I tried to make the mug cake this morning but the batter did not come out smooth and more like cookie dough.. any suggestions??

  17. I just ordered the cinnamon roll protein tonight! Can’t wait to try the mug cake & smoothie!!

  18. rachael says:

    I made the “snickerdoodle” recipe and I am sorry but they were awful :( I followed the recipe to the T. They turned out quite bland, tasted doughy, and I wasted so much cinnamon. Disappointed

  19. Joy says:

    Made the cinnamon roll mug cake this morning! **few comments: to help the mix become smooth and not sticky like cookie dough I used egg whites from two whole eggs (slightly greater than 1/4 cup but not much) and also added additional splashes of almond milk (least couple more tablespoons, didn’t measure it). Batter will still be thick which is ok. For the sugar I used coconut sugar. I microwaved on setting 9 (right below high) because my microwave tends to nuke; checked @ 3 mins, and cooked an additional 1.5 min because center was still gooey. Cooled in microwave 1 min.

    Overall: was pretty decent, nice alternative from pancakes or to stifle a dessert craving (I think adding a little bit of ice cream or frozen yogurt would polish it off more for dessert vs regular yogurt). Calories: ~297 is what I calculated… Does not include the extra half of banana and any yogurt on top.

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