Cinnamon Apple Protein Rollups

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 6 rollups
Difficulty: Easy
Intensity: Light

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🌟 Introduction

When you’re craving something sweet, cozy, and nutritious all at once, these Cinnamon Apple Protein Rollups are the answer. Imagine warm, caramelized apples with a hint of cinnamon wrapped in a soft, golden tortilla — and packed with protein to keep you fueled for hours.

This recipe brings together the comfort of apple pie with the balance of a protein-packed snack or breakfast. Whether you’re starting your day, grabbing something post-workout, or craving a healthy dessert, these rollups satisfy both your taste buds and your nutrition goals.

Made with simple ingredients like apples, cinnamon, and protein powder, they come together in under 30 minutes. They’re high in protein, fiber-rich, naturally sweetened, and absolutely delicious — a guilt-free treat that tastes indulgent without the crash.

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🍏 Ingredients

🍎 For the Apple Filling:

• 2 medium apples (Honeycrisp or Fuji work best), peeled and diced

• 1 tablespoon coconut oil or butter

• 1 tablespoon maple syrup or honey

• 1 teaspoon ground cinnamon

• ¼ teaspoon nutmeg (optional, for warmth)

• 1 teaspoon lemon juice (prevents browning)

• Pinch of salt

💪 For the Protein Wrap Batter:

• 2 large eggs

• 1 scoop (30 g) vanilla protein powder

• ¼ cup (60 ml) unsweetened almond milk (or milk of choice)

• 1 tablespoon Greek yogurt (adds softness and extra protein)

• 1 teaspoon vanilla extract

• Pinch of cinnamon

• Cooking spray or oil for the pan

🧈 Optional Toppings:

• Drizzle of Greek yogurt or vanilla protein glaze

• Sliced almonds or chopped walnuts

• Powdered cinnamon dusting

🧂 Equipment:

• Nonstick skillet

• Mixing bowl

• Whisk or blender

• Spatula

• Small saucepan

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⏱️ Time and Intensity Breakdown

Total Active Time: ~25 minutes
Overall Intensity: Light – beginner-friendly with minimal prep and simple cooking.

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🥣 Directions

Step 1: Prepare the Apple Filling

Heat a small saucepan over medium heat and add coconut oil (or butter). Once melted, add the diced apples, maple syrup, cinnamon, nutmeg, lemon juice, and a pinch of salt.

Stir well and cook for 8–10 minutes, stirring occasionally, until the apples are soft and slightly caramelized.

💡 Tip: If you like your filling saucier, add a splash of water and cook for an extra minute to release the apple juices.

Once done, remove from heat and set aside to cool slightly while you prepare the wraps.

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Step 2: Make the Protein Wrap Batter

In a mixing bowl, whisk together eggs, protein powder, almond milk, Greek yogurt, vanilla extract, and a pinch of cinnamon until smooth and lump-free.

💡 Tip: For a perfectly smooth batter, blend the ingredients in a blender for 15 seconds — it gives a crepe-like consistency.

The mixture should be slightly thinner than pancake batter, similar to a crepe batter. If it’s too thick, add a tablespoon or two of milk.

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Step 3: Cook the Protein Wraps

Lightly grease a nonstick skillet with cooking spray or a small amount of oil. Heat over medium-low heat.

Pour about ¼ cup of batter into the skillet, swirling it around to form a thin, even circle (like a crepe).

Cook for 1–2 minutes until the edges lift easily, then flip carefully with a spatula and cook for another 30 seconds on the other side.

Repeat with the remaining batter to make about 6 wraps.

Place cooked wraps on a plate and cover with a towel to keep warm and soft.

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Step 4: Assemble the Rollups

Spoon about 2 tablespoons of the cinnamon apple filling onto the lower third of each protein wrap.

Roll tightly, tucking in the sides slightly as you go — like a burrito or spring roll.

Serve immediately while warm, or crisp them up slightly in the skillet for an extra toasty texture.

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Step 5: Add Optional Toppings

For added indulgence (without too many extra calories), try:

• Drizzling Greek yogurt mixed with a little protein powder and milk for a quick glaze.

• Sprinkling crushed nuts for a satisfying crunch.

• Dusting cinnamon or cocoa powder for a cozy finish.

💡 Pro Tip: To make them dessert-ready, drizzle a little honey or sugar-free caramel syrup before serving.

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🍽️ Serving Suggestions

These Cinnamon Apple Protein Rollups are as versatile as they are delicious! Try them:

• For breakfast, with Greek yogurt and berries on the side.

• As a pre- or post-workout snack, for a balance of protein and natural carbs.

• As a dessert, with a light drizzle of almond butter or caramel sauce.

• For meal prep, make a batch and store them for grab-and-go snacks all week.

They taste amazing warm, but can also be enjoyed chilled — perfect for busy mornings or lunchbox fuel.

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🧊 Storage and Reheating

• Refrigerator: Store in an airtight container for up to 4 days.

• Freezer: Freeze individually wrapped rollups for up to 2 months. Thaw overnight in the fridge.

• Reheat: Warm in a skillet over low heat or microwave for 20–30 seconds until just heated through.

💡 Tip: If reheating from frozen, wrap in a damp paper towel before microwaving to keep them soft.

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⚖️ Nutrition Facts (Per Rollup – Approximate)

🩵 Nutrition Note:
These rollups deliver a balanced mix of lean protein, complex carbs, and healthy fats — ideal for energy, muscle recovery, and satisfying sweet cravings. Apples add natural sweetness and fiber, while the protein wrap keeps you fuller for longer.

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🌿 Why You’ll Love This Recipe

1. Quick & Easy: Ready in under 30 minutes with simple ingredients.

2. High-Protein: Perfect for fitness goals, muscle recovery, or meal prep.

3. Naturally Sweet: Sweetened with apples and maple syrup, no refined sugar.

4. Kid-Friendly: Great for lunchboxes or after-school snacks.

5. Portable: Ideal for on-the-go breakfasts or healthy travel snacks.

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🍴 Variations

1. Peanut Butter Apple Rollups:
   Spread a thin layer of peanut butter before adding the apple filling.

2. Chocolate Protein Rollups:
   Use chocolate protein powder instead of vanilla and add a drizzle of melted dark chocolate.

3. Berry Bliss Rollups:
   Replace apples with blueberries or strawberries for a fruity twist.

4. Apple Pie Rollups:
   Sprinkle crushed graham crackers inside before rolling for a dessert vibe.

5. Vegan Option:
   Use a plant-based protein powder and flax eggs (1 tbsp ground flax + 3 tbsp water per egg).

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💡 Expert Tips

• Use ripe apples: Sweeter varieties like Honeycrisp or Gala give the best flavor and texture.

• Thin batter = soft rollups: Keep your batter pourable for crepe-like wraps.

• Cook low and slow: Prevents burning and keeps the wraps pliable.

• Don’t skip the lemon juice: It balances sweetness and keeps the apples vibrant.

• Add texture: Top with nuts or seeds for crunch and extra nutrition.

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🧾 Summary

Recipe Name: Cinnamon Apple Protein Rollups
Total Time: 25 minutes
Intensity: Light
Difficulty: Easy
Servings: 6 rollups
Nutrition (per rollup): 145 kcal | 11 g protein | 14 g carbs | 5 g fat
Storage: 4 days in fridge or 2 months frozen

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🍎 Final Thoughts

These Cinnamon Apple Protein Rollups are the perfect fusion of health, flavor, and simplicity. They deliver all the nostalgic comfort of apple pie with the balanced nutrition of a high-protein snack