Light & Healthy Pumpkin Cinnamon Rolls with Maple Frosting

A delicious yeasty roll made with whole wheat and pumpkin filled with cinnamon makes a lighter and healthier treat for a special brunch.  Grab a Light & Healthy Pumpkin Cinnamon Roll while they last.

Ooey, goeey and delicious brunch - Healthy and Low Calorie Pumpkin Cinnamon Rolls with Cream Cheese Frosting

Lately every time I sit to write a post about a recipe the words of the song “It’s the Most Wonderful Time of the Year” pop into my head. I have managed to stop myself until now. Maybe if I finally let the words out, I will quit hearing them reverberate inside my head. While I try to enjoy every day, I do love this time of year. Everyone is a little nicer and kinder. I am really going to try to enjoy this particular year. I have a feeling it will be the last Christmas with a certain magic to it. My seven-year old was asking some pointed questions about Christmas the other day. Another child has obviously been telling her something, but she wouldn’t tell me who. Luckily she was happy to believe me rather than whatever she heard. (Hopefully you can infer what I am talking about without me really saying just in case little eyes are reading over your shoulder)

The only hard part about the upcoming holidays, all the food! It is everywhere. Neighbors drop off delicious cookies and baked goods for us. There are parties and get-togethers, and of course, the big dinners at Thanksgiving and Christmas. Can you feel your hips expanding just thinking about it? I know I can. Healthier versions of special treats are a great way to combat the weight gain. That makes Light & Healthier Pumpkin Cinnamon Rolls with Maple Frosting perfect. They feel very decadent but have a lot less calories and fat than the original. This time of year that is what it is about, cutting out a few calories here and there, and that E word, exercise.

Ooey, goeey and delicious brunch - Healthy and Low Calorie Pumpkin Cinnamon Rolls with Cream Cheese Frosting

The dough is easy to work with and filled with pumpkin puree. You can bake a couple of batches together and give them as gifts to your neighbors and friends. The luscious maple frosting makes them feel so special and decadent. The cinnamon filling brings a zing to the roll plus cinnamon helps to make baked goods taste sweeter without using more sugar. Really, what would a cinnamon roll be without the cinnamon!

Bake a couple of batches and “Wow” your friends and neighbors with your baking prowess. It is all about Thanksgiving from here on out on Food Done Light. Be sure to come back on Thursday for a lightened Loaded Mashed Potato Casserole.

Ooey, goeey and delicious brunch - Healthy and Low Calorie Pumpkin Cinnamon Rolls with Cream Cheese Frosting


Light & Healthy Pumpkin Cinnamon Rolls

Prep Time 2 hours
Cook Time 20 minutes
Total Time 2 hours 20 minutes
Servings 12 servings
Author Christie Daruwalla



  • 2 ¼ tsp. active yeast
  • ¼ cup warm water 100-110°
  • 1 ¾ cups 210 grams all-purpose flour
  • 1 ½ cups 180 grams whole wheat pastry flour
  • 2/3 cup 163 grams pumpkin puree
  • ½ cup non-fat milk
  • ¼ cup light butter melted
  • 1 tbsp. granulated sugar
  • 1 ¼ tsp. kosher salt
  • ½ tsp. ground cinnamon
  • ¼ tsp. ground ginger
  • 1/8 tsp. ground nutmeg


  • 2 tbsp. brown sugar
  • 3 tbsp. granulated sugar
  • 2 tsp. ground cinnamon
  • Pinch nutmeg


  • 2/3 cup confectioners’ sugar
  • 2 tbsp. hot maple syrup
  • 1 tsp. pure vanilla extract
  • 1 to 2 tsp. hot water


  1. In a bowl of a stand mixer with a dough hook, dissolve yeast in warm water. Let sit for 5 minutes.
  2. Add the rest of the dough ingredients. Mix on low speed.
  3. Turn to medium and knead for 5 minutes.
  4. Coat a large bowl with cooking spray. Place dough into the bowl and turn to cover with cooking spray. Cover and let rise for about 45 minutes. Press two fingers into the dough. If the indentation remains, dough is ready. If not, let the dough sit for another 5 minutes.
  5. In a small bowl, combine filing ingredients.
  6. Spray a work surface with cooking spray. Roll out dough into a 12 x 10 inch rectangle.
  7. Sprinkle cinnamon sugar over the dough and press down lightly with your hand.
  8. Starting at the long end, tightly roll up the dough.
  9. Cut the dough into 12 equal slices.
  10. Spray a 9 x 9 inch baking pan with cooking spray.
  11. Place rolls into the baking pan. Cover and let rise for another 25 minutes.
  12. Preheat oven to 375°
  13. Bake for about 20 minutes or until golden brown.
  14. Place on a wire rack and cool for 5 minutes.
  15. Mix ingredients for glaze and spread over hot buns. Serve warm.

But wait, there’s more.  Check out these deliciously, light baked treats:

Light & Healthy Pumpkin Sticky Buns #stickybun #pumpkinrecipe #healthybreakfast #thanksgivingbreakfast #vegetarianrecipe #breadrecipesLight & Healthy Pumpkin Sticky Buns

Maple Pumpkain Baked Donuts #bakeddonuts #doughnut #healthybreakfast #pumpkinrecipeMaple Pumpkin Donuts

Perfect with a cup of coffee or tea.

Perfect with a cup of coffee or tea.

Lightened Pumpkin Coffeecake


  1. Did you hear my stomach growl??
  2. It is our tradition every Christmas to have my homemade cinnamon rolls. We may need to start a new tradition and have these for Thanksgiving!
  3. If I could go back in time and experience christmas as a child again, I sure would! As for these cinnamon rolls, I wish I could just stop by your house and pick one up :)
  4. I love cinnamon rolls! Can't wait to try this!
  5. oh my.....I am going to make these saturday....and I prepare them to step 11.....then place them into the refrig overnight....then sunday morning I will let them thaw and do the final rise...then bake....I am sure this will work....I have used another recipe and have done this....I am also baking them in smaller pans...I will make 2 pans....and I think I will wrap one well and freeze sans frosting so another time...
  6. I pass out cinnamon rolls to all of the neighbors for the holidays, I'd love to try and lighten them up - these look delicious
  7. Such fluffy goodness, I think I would rather chow down on this entire tray than eat the whole turkey at Thanksgiving!
  8. I grew up in the town with the world's largest Christmas store. It was Christmas borderline year round, so I'm impressed you can reign in the magic this long! These cinnamon rolls look ahhhhmazing. I wish I was your neighbor so I could be on the receiving end of goodies like this!
    • Christie Daruwalla says
      I would have loved that Christmas store Kelly. It is probably a good thing it is not near me. It will save me some money. I can't resist Christmas decorations.
  9. Charlotte Moore says
    I have been seeing pumpkin cinnamon rolls and thought I need to do some. Even our almost 3 year old great granddaughter even saw a pic on my computer and said you need to make these. HAHAHAHA!!!
  10. These would go perfectly with my cup of coffee right now!! :) I want to eat that maple frosting with a spoon!! ;)

Speak Your Mind