Flourless Cinnamon Bun

Tonight is Bob’s softball night. So, left to my own device, I completely wrecked our kitchen in the process of testing out some dessert recipes. Luckily, the disaster was not made in vain as I was able to cook up an easy, fat free, flourless, no-bake cinnamon bun recipe — yes, if it didn’t exist before, now it does!!

..Hopefully if I give Bob a piece of the cinnamon bun, he won’t be too upset about the tornado that hit our kitchen 😉

Flourless Cinnamon Bun

Cinnamon Bun


  • 4 tbs unflavored protein powder
  • 4 packets splenda
  • 1 tbs splenda brown sugar
  • 1/2 tbs corn starch
  • 1/2 tsp baking powder
  • 2.5 tbs fat free half & half
  • 1/2 tsp vanilla extract
  • 1/4 tsp ground cinnamon


  1. In a bowl, mix all ingredients together until smooth and pour into a souffle cup. (note: only fill cup 1/3 full as it will rise like a souffle in the microwave)
  2. Microwave for 30 seconds.

Cream Cheese Frosting


  • 2 tbs fat free cream cheese
  • 2 tbs skim milk
  • 1 tbs fat free half & half
  • 2 packets splenda


  1. Combine all ingredients in a small sauce pan over low heat.
  2. Whisk together constantly until cream cheese is melted.

Top cinnamon bun with cream cheese frosting and sprinkle with cinnamon. Serve immediately.

17 thoughts on “Flourless Cinnamon Bun

  1. this was soooooo delicious. i have been craving these buns for months, but dont eat them. this hit the spot completely! i used chocolate whey protein and it was devine, thanks so much!

    1. Yum, that sounds like a good twist to it! I used the unflavored one because I have lots leftover from the tortillas but I think any flavor would work with this dessert. 🙂

  2. hi there, I;m from NZ and started on the Cruise phase as of two days ago and today. i gave in to Lamb ……what do i do ????
    i love your recipies…..please help!

    1. Hi Tali!

      No worries, I think we all have our weak moments (I know I have!). Just remember that if you end up cheating on the diet, all is not lost. Look at the big picture and the progress you’ve made so far. Then, continue on the diet the following day.

      A lot of my recipes were actually created as a result of bad food cravings. These cravings motivated me to find healthier/dukan-friendly alternatives for what I want to eat. They usually hit the spot without forcing me to cheat. So, the next time you feel the cravings come on, try finding recipes that include ingredients that you can substitute for something healthier. It takes a bit more time and effort but I think you’ll find that it was worth it when you step on the scale the next day 🙂

      Thanks for visiting!


  3. to begin, all of your recipes have me salivating! i’ll keep coming back! but one quick question about these cinnamon buns, what is the difference between splenda baking powder and regular baking powder? and will regular baking powder make a difference in how the bun turns out? thank you!

    1. Oh wow, nice catch! There’s actually no such thing as splenda baking powder (that I know of).. I was probably just used to typing splenda so dang much 🙂 I have made the correction to the recipe.

      Thanks for visiting and I’m glad you like my recipes!

  4. Boy, am I happy I found your blog! I have been on dukan for 3 months now and have lost 25.5lbs but the diet needs creativity as it can get boring!And I have found mine in you! thanks so much for these recipes! I want to try these and am in the UK, can you tell me what half and half is? Never heard of it, I am thinking it might be called something else here?

    1. Wow 25 lbs! That’s awesome!! I’m glad you found my blog, too!

      Half & half is cream or can be substituted with unflavored creamer (the stuff you put in your coffee). Hope that helps!

  5. Hey, I just had to tell you that I love your cinnamon bun, it was delicious, I also tried your molten lava cake, which was good, although I will have to reduce the cooking time the next time, thank you so much for sharing, definitely gonna try more of your recipes.

  6. Hi, Julee.

    Mine seemed to thick and I noticed that your instructions said to pour. I added just a little more milk.

    When I cooked it or the 30 seconds, it did rise, but it is not fluffy like yours are in the picture. Is it supposed to be more firm when you put it in too cook, like a dough, instead of pouring it?

  7. This is my third attempt, it just keeps coming out pasty instead of bread-like yours in the picture. I don’t know what I am doing wrong.

  8. Hi Julee,
    I just started the Dukan diet and was wondering if there are any substitutes for protein powder? Your recipes look great, can’t wait to try them.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s