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Baked cinnamon roll muffins resting in white liners on a wire rack with domed browned tops

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Blender Cinnamon Roll Protein Muffins

Recipe by Ailene

These tender, low-carb muffins lean on a quick blender batter for nearly zero prep friction, delivering the warm, buttery flavor of a cinnamon roll without the yeast or kneading. A simple cream cheese drizzle sets into a bakery-style glaze, while the cottage cheese base ensures the crumb stays incredibly moist.

  • Total Time50 minutes
  • Yield12 muffins (serves 12) 1x
  • DietHigh Protein

Ingredients

Scale

Cinnamon Swirl

  • 3 tablespoons unsalted butter, melted (42 g)
  • 3 tablespoons brown sugar substitute, such as Swerve or Lakanto (36 g)
  • 1 tablespoon ground cinnamon

Muffin Batter

  • 1 cup full-fat or 2% cottage cheese (225 g)
  • 3 large eggs
  • ½ cup granulated sugar substitute (95 g)
  • 2 teaspoons vanilla extract
  • 1 ½ cups blanched almond flour (170 g)
  • ¾ cup vanilla whey protein powder (80 g)
  • 1 tablespoon baking powder
  • ¼ teaspoon kosher salt

Cream Cheese Glaze

Instructions

  1. Prep the oven and pan: Preheat the oven to 325°F (165°C). Line a standard 12-cup muffin tin with silicone or parchment liners (paper liners tend to stick to this batter).
  2. Mix the swirl: In a small bowl, stir together the melted butter, brown sugar substitute, and cinnamon until it forms a smooth, thin paste. Set aside.
  3. Blend the wet ingredients: In a blender, combine the cottage cheese, eggs, granulated sugar substitute, and vanilla extract. Blend on medium-high until completely smooth and velvety, ensuring no curds remain, about 30 to 45 seconds.
  4. Add the dry ingredients: Add the almond flour, vanilla whey protein, baking powder, and salt to the blender. Pulse gently just until the batter comes together. Do not over-mix, or the whey protein can make the muffins tough.
  5. Fill and swirl: Divide the batter evenly among the 12 muffin cups (they will be about three-quarters full). Spoon about 1 ½ teaspoons of the cinnamon paste onto the top center of each muffin, dividing the entire paste mixture evenly. Using a toothpick or wooden skewer, aggressively swirl the paste down into the batter to marble it.
  6. Bake: Bake for 18 to 22 minutes, or until the muffins are domed, puffed, and the edges are light golden brown. Ensure the centers are completely set and an instant-read thermometer inserted into the middle registers at least 160°F (71°C) for food safety.
  7. Cool completely: Let the muffins rest in the pan for 15 minutes, then transfer them to a wire rack to cool completely. (They are delicate when warm.)
  8. Glaze and serve: In a small bowl, whisk the softened cream cheese and powdered sugar substitute until smooth. Whisk in the almond milk, 1 tablespoon at a time, until you reach a pourable consistency. Drizzle generously over the cooled muffins.

Notes

  • Why it works: Blending the cottage cheese breaks down the curds and emulsifies the fat and liquid, creating a rich, moisture-dense base that prevents the whey protein from drying out the crumb during baking.
  • Storage and Freezing: Because of the cream cheese glaze, these muffins must be refrigerated within 2 hours of preparation. Store them in an airtight container in the fridge for up to 5 days. To freeze, let the muffins cool completely (leave them unglazed if possible). Wrap each muffin tightly in plastic wrap and store in a zip-top freezer bag for up to 3 months. To reheat, unwrap and microwave on high for 25 to 30 seconds until warm.
  • Protein powder selection: Stick to whey isolate or a whey-casein blend for this recipe. Plant-based protein powders absorb significantly more liquid and will result in a dry, dense muffin.

Nutrition (per serving — estimates)

Calories: 195 | Net Carbs: 3g | Total Carbs: 18g (Fiber: 2g, Sugar: 1g, Sugar Alcohols: 13g) | Fat: 14g (Saturated: 5g) | Protein: 12g

Nutritional values are approximate, based on standard reference data (USDA FoodData Central). The 195-calorie count excludes nearly zero-calorie sugar alcohols. Actual values vary by brand and exact measurements. For precision, use a tracker like MyFitnessPal or Cronometer.

  • Prep Time: 15 minutes
  • Cooling Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American

Nutrition

  • Serving Size: 1 muffin
  • Calories: 195
  • Sugar: 1g
  • Fat: 14g
  • Saturated Fat: 5g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Protein: 12g

Find it online: https://foodtrackergirl.com/2026/07/26/blender-cinnamon-roll-protein-muffins-that-stay-soft10473/