Low calorie glazed pumpkin rolls – 87 calories and 8 g protein!

Do you remember these rolls? I got so attached to bananas plus cloves that I added that combo to almost everything, including my calorie conscious version of cinnamon rolls but I wasn’t as pleased as I could be with the macros of these buns so I promised to come up with a better version. So this is the 2.0 version and the second attempt to make low calorie rolls. My family approved of them flavorwise and I finally felt pleased with the macros but am I done experimenting and tweaking something so beautiful and delicious such as a traditional cinnamon roll? I think not.

1 sachet active dry yeast (7 g)
2 tsp baking powder
1 cup or 2,1 dl neutral whey powder (80 g)
1 1/2 cups or 6 dl homemade gluten free flour blend (200 g)
1/3 cup fiber mix of your choice* (I use this)
1 cup quark (divided) (100 g + 100 g)
6 tsp guar gum (20 g)
1 1/4 T psyllium husks (6 g)
1 T coconut flour
1 T hemp flour
2 T sweetener of choice
A pinch of salt
A splash of rice vinegar
1 1/2 cup pureed and cooked butternut squash (divided 200 g + 120 g)
3 T unsweetened apple sauce (50 g) (or more butternut puree)
1 cup + 1 T or 2,5 dl unsweetened pistachio milk (250 ml)

Heat up your milk and dissolve your yeast in the milk if the product you’re using requires that (mine didn’t so I skipped this step). Blend the milk with the half of quark (1/2 cup, 1 dl or 100 g) and 1 cup butternut puree, the apple sauce, salt, vinegar and the sweetener. In a separate bowl, mix the protein powder, baking powder, guar gum, the husks, and all the flours and slowly add the blend to your milk mixture until the dough pulls away from the sides. Let it rise and rest in a warm and dark place for about one and an half hour.

Meanwhile, combine the remaining puree and the quark along with some seasoning of choice. I added some sweetener, cinnamon and salt. Add to taste but this is going to be your filling so make it tasty and way to spicy/sweet. It’ll blend perfectly with dough since it’s has not got any bold flavors!

Once the dough is done resting, transfer it onto a floured surface. Knead until you have a smooth and elastic dough. If the dough sticks to your hands (too wet) add a little extra flour. Roll out the dough into a huge rectangle and spread out your filling. Beginning at the long side, role up dough and pinch edge together to seal. Cut into 18 slices and place the slices directly in a greased baking pan or into paper molds. Let the dough rise for about half an hour under a clean kitchen towel and oh, do not forget to heat up the oven to 420 F or 250 C while your dough is resting. Bake it in the oven for about 7-8 minutes or until the buns look done. You may do whisk together a glaze while they cool:

The glaze is basically just
*A scoop of whey of choice (1/3 cup, 0,8 dl or 30 g)
*Cinnamon
*Sweetener
*A tiny pinch of xanthan gum

Glaze them and devour with a nice cup of tea!

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*Any type of fiber blend should work. I choose this one but try experimenting with perhaps oat bran if you’re not gluten free or something like vitafiber

Macros for one roll (without the glaze) out of 18:
Calories: 87
Fats: 1 g
Protein: 8 g
Carbs: 9 g (3 g fiber)

Macros with the glaze:
Calories: 92
Fats: 1 g
Protein: 9 g
Carbs: 9 g (3,3 g fiber)

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35 thoughts on “Low calorie glazed pumpkin rolls – 87 calories and 8 g protein!

  1. Thank you for your low-cal ideas! Portions are super important for me, and I never like to eat too many sweets (I legitimately feel dreadful!) But I LOOOOVE low-cal options for a yummy treat, to stave off a sweet tooth etc. Really appreciate you posting these. 🙂

    Liked by 1 person

    • Right? I sure can relate to that but I love the idea that you can have one or tro extra of these without the guilt. But I’m not willing to compromise with the taste and this blog works like a log for my experiments. Thanks for the encouragement!

      Like

  2. Hi, I wasn’t able to thoroughly read your posts until now! Really really love your recipes, so delicious! I try to eat as much gluten free as possible, as I have a very sensitive digestive system. Right now I am on vacation and I took coconut and almond flour with me but I still eat whole wheat bread/rice, as quinoa is super expensive here.. the pumpkin rolls are already saved to be tried once I am back home!
    Thank you for sharing!
    xoxo
    Deniza

    Liked by 1 person

      • Actually, it’s very simple for me! I just stick to the basics and have oatmeal (without gluten) in the morning, either quinoa/black rice/buckwheat/sweet potatoes as lunch/dinner and for snack I eat selfmade pancakes/cookies with almond and coconut flour. I always have those in my freezer and put them out when I want a snack. Righ now I a eating sth with wheat once-twice a day and my digestion has slowed down and my stomach hurts sometimes( is bloated. I am happy to get back on track when I am home 🙂

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