Cinnamon Rolls for Breakfast


Seriously? I know this is a site for diabetics, so what is am I doing talking about cinnamon rolls for breakfast? Don’t cinnamon rolls have way too much sugar, and if you take out the sugar, the flavor disappears?

Well, I don’t eat normal cinnamon rolls, or not at least like the really sugary with icing kind of cinnamon rolls. I have my own version. I swear, put together the following ingredients and you are going to want this recipe as an air freshener rather than eating it.

Step 1: Granola

  • 1 Cup Granola

I like to use the Kind Peanut Butter Whole Grain Clusters. I love that you can see the product through the window in the packaging, a signature feature of the Kind brand, and that their ingredients are simple and natural.

1 whole cup has higher than what I would consider “normal” carbohydrates and calories, but when combined with the remaining items, the overall counts aren’t as bad.

Step 2: Yogurt

  • 1 Container Vanilla Yogurt

I like to use the Fit and Light, Diabetic Friendly Vanilla Yogurt. This yogurt has so much flavor with so few carbohydrates and calories, it just doesn’t seem like it could be true. When mixed with the Kind Peanut Butter Whole Grain Clusters, the cinnamon bun smell begins to build. At this point you could stop, because the smell and taste is wonderful, but let’s turn this up one more notch.

Step 3: Fruit

  • 1/2 Cup Berries

Most of the time I use blueberries, but strawberries have a lower glycemic index and fewer carbohydrates, so I try to use strawberries, or even raspberries which are also low. I have also tried cherries as well, which makes it taste like a cherry pie. For a more complete list of good fruits, you can visit our post Fruit is Good.

That’s it! All that you need to do now is to bring these three simple ingredients together and I swear you will think you are eating a cinnamon bun, but without all the carbohydrates and calories.

I like to mix these three items in a mason jar and let stand for about an hour. The granola clusters will absorb the moisture from the yogurt and become soft and chewy. I am not really a crunchy kind of person, so letting the granola cluster soak up the yogurt is really good.

If you like your food crunchy, eat this meal immediately which the granola is fresh.


So, how much does all this wonderful food cost you in carbohydrates?

  • The granola is the most costly, there are 54 grams of carbohydrates and 380 calories;
  • The yogurt is only 3 grams of carbohydrates and 45 calories; and
  • The berries which ranges in nutritional content.

Hack: Take strawberries instead of berries if you want a more controlled amount of calories and carbohydrates.  In strawberries, we have 5 grams of carbohydrates and 24 calories

Total: One awesome Diabetic-friendly cinnamon roll for breakfast at 62 carbohydrates and 435 calories.

Give it a try and see what you think. You can always try different variations but you should measure the content for each.

If you like, you can also share any new variations in the comments below.



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