Cinnamon Apple Protein Rollups

Well, I must confess that, on a very lazy Sunday morning, the recipe lay there for me to labor over in the hope of just one thing: something sweet, cozy, and good enough to feel just a tiny bit guilty about. There were a few apples sitting on the counter, along with some vanilla protein powder, and I had a maddening craving for something that tasted like dessert but would be decadent in a breakfast-y kind of way. Out of the skillet came the warm and fuzzy Cinnamon Apple Protein Rollups-soft, golden; filled with the flavors of apple pie. Since then, I can honestly say they have been made on repeat.

What Are Cinnamon Apple Protein Rollups?

Imagine these as the resulting genetic hybrid between apple pie and a protein-packed crepe. Fabulously light yet satisfying and filled with caramelized cinnamon apples, all of this encased in a tender, slightly chewy roll. They’re the best breakfast, after-workout fuel, or simply a wholesome dessert for when that sweet tooth kicks in. Each taste is a mix of falling with warmth and incredibly nutritious.

Why This Recipe Is Special

This is a very special recipe because it is a recipe that encompasses the best of comfort and nutrition within one skillet. It is extraordinarily quick for a busy morning, but it certainly feels indulgent. There are no fancy ingredients or baking techniques to learn-think of using a few essentials and a pan. Besides, these rollups offer a degree of customization. You can stuff them with apples, bananas, peanut butter, or even cottage cheese for extra protein. Once you’ve mastered the filling, you’ll be daydreaming about all sorts of combinations.

Why You’ll Love This Recipe

• Tastes like dessert – It’s basically a cinnamon roll and apple pie mashup.
• Protein packed – More appetite-satisfying and energizing to keep you going.
• Quick and easy – Done under 30 minutes. Customizable – Change fruits, spices, or protein flavor with ease.
• Kid-friendly – Soft and sweet with approval from even the fussiest of eaters.
• Ideal for meal prep – Stores really nicely and reheats well.

Tools You’ll Need

• Mixing bowl – For combining your protein batter.
• Whisk or fork – Helps smooth out lumps in the batter.
• Nonstick skillet (8-10 inch / 20-25 cm) – The key to evenly cooking your rollups without sticking.
• Spatula – To gently flip the rollups (and feel like a pro while doing it).
• Small saucepan – For cooking the cinnamon apple filling until caramelized and fragrant.
• Measuring cups/spoons or kitchen scale – To keep everything balanced and consistent.

Ingredients

For the Protein Rollups

• 1 scoop (30 g) vanilla protein powder
• 2 large eggs
• 3 tablespoons (45 ml) milk (any kind—dairy, almond, oat)
• 1 tablespoon (15 g) Greek yogurt
• 1 tablespoon (8 g) oat flour or all-purpose flour
• Pinch of cinnamon
• Pinch of salt
• Cooking spray or a small dab of butter

For the Cinnamon Apple Filling

• 1 medium apple (about 150 g), peeled and finely diced
• 1 teaspoon (5 g) coconut oil or butter
• 1 teaspoon (4 g) brown sugar or honey
• 1/2 teaspoon (1 g) ground cinnamon
• Small splash of lemon juice (optional, to brighten the flavor)

Step-by-Step Instructions

1. Make the apple filling

Heat a small saucepan over a medium flame. Put in the coconut oil, diced apple, brown sugar, and cinnamon. Stir with regularity for 5 to 6 minutes, after which time the apples should soften and turn golden; add some water-a, a teaspoon should probably do it, if they look dry. As soon as the aroma of warm apple pie fills your kitchen, turn off the heat and set aside.

2. Whisk the rollup batter

In a bowl, mix protein powder, eggs, milk, Greek yogurt, oat flour, cinnamon, and salt together. The batter should be smooth and a bit thinner than pancake batter. If it is too thick, you may want to add another tablespoon of milk.

3. Cook the rollups

In a nonstick pan, heat it gently over low-medium, barely spraying the base with cooking spray. Pour a small amount of batter (about ¼ cup or 60 ml) into the center of the pan and swirl it around to cover the base very thinly like a crepe. Cook for about 1–2 minutes or until the edges easily lift off; then flip and cook for about a further 30–60 seconds. Repeat with the remaining batter.

4. Fill and roll

Spread a spoonful of the warm cinnamon apple filling across each roll-up, and gently roll them up while they are still warm. The warm temperature is essential for the roll up so that they hold their shape and slightly melt into the warm, soft dining experience.

5. Serve and enjoy

Sprinkle with cinnamon, drizzle honey or a spoonful of Greek yogurt on top, and dig in. I like to enjoy mine with a cup of hot coffee or a protein shake on the side.

Serving Ideas

• Breakfast lift: Serve with scrambled eggs alongside your roll-ups for a complete meal.
• Post-workout: Serve with a drizzle of almond butter or a scoop of cottage cheese on the side.
• Dessert mode: Serve with whipped cream or a small scoop of vanilla ice cream.

Variations & Customizations

• Banana Cinnamon Rollups: Replace apples with sliced bananas for a creamier, sweeter version.
• Berry Rollups: Use blueberries or strawberries for a summer twist.
• Chocolate Lovers: Mix a teaspoon of cocoa powder into the batter or drizzle dark chocolate on top.
• Vegan Option: Use a plant-based protein powder, flax eggs, and non-dairy yogurt.

Make-Ahead & Storage

You can easily make these rollups ahead for busy mornings.

• Fridge: Keep in an airtight container for up to 3 days.
• Reheat: Microwave for 20-30 seconds or warm in a skillet for a minute or two.
• Freeze: Layer with parchment paper and freeze for up to 2 months. Reheat directly from frozen.

Pro Tips & Mistakes to Avoid

• Don’t hurry your apple filling- let it caramelize slowly-it makes all the difference in flavor.
• Anyways, keep the skillet on medium-low heat: Protein batters have a very low burning threshold, so, in this case, it is waiting that wins.
• As for one: do your very first rollup, and with this, you measure the thickness of the batter and the temperature of the skillet.
• Use a good nonstick pan: Trust me, it will keep you from so much flipping agony.
• Do not put in too much stuffing: If stuffed too much, it can mess up the whole rolling process up.

Recipe Details

• Yield: 4 rollups (2 servings)
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutrition (per serving)

• Calories: ~220
• Protein: 22 g
• Carbs: 20 g
• Fat: 7 g
• Fiber: 3 g

Final Thoughts

There’s something comforting about the smell of apples and cinnamon wafting through your kitchen—it’s like a warm hug in edible form. These Cinnamon Apple Protein Rollups are proof that you don’t have to sacrifice flavor for health. They’re simple, wholesome, and genuinely satisfying.