Refined Sugar-Free Pumpkin Cinnamon Rolls – Soft, Sweet & Perfectly Spiced

The Story & Intro

Hi, I’m Marilyn, and this recipe for Refined Sugar-Free Pumpkin Cinnamon Rolls takes me right back to my grandmother’s cozy kitchen in Crete. I can still remember the sweet scent of cinnamon and bread baking while she hummed an old folk song. We didn’t have fancy ingredients back then, just a lot of love, patience, and creativity.

When I moved to the U.S., I fell in love with pumpkin everything pumpkin pies, pumpkin lattes, pumpkin muffins. But what I really wanted was a healthier version of the classic cinnamon rolls that wouldn’t leave me feeling guilty. That’s when I decided to blend my Greek baking roots with a modern, health-conscious twist and these Refined Sugar-Free Pumpkin Cinnamon Rolls were born.

These rolls are tender, slightly nutty, and naturally sweetened with honey or maple syrup. They’re proof that you can enjoy your favorite fall treat without refined sugar just warm spices, real pumpkin, and a lot of heart. Whether you’re baking them for your family, brunch with friends, or just a cozy morning, these cinnamon rolls are pure comfort in every bite.

And yes your kitchen might get a little messy (mine always does), but that’s part of the joy! The smell alone will have everyone gathering around your oven, waiting to steal the first roll. That’s what I love most about baking how it brings people together. These Refined Sugar-Free Pumpkin Cinnamon Rolls do exactly that, and they’ll make your home smell like love.

Ingredients

For the Dough:

¾ cup warm milk (110°F)
2¼ tsp active dry yeast
¼ cup melted coconut oil or unsalted butter
⅓ cup honey or pure maple syrup
½ cup pumpkin puree (not pie filling)
1 egg, room temperature
3½ cups all-purpose flour (or a mix with whole wheat)
½ tsp salt
1 tsp cinnamon
½ tsp nutmeg

For the Filling:

2 tbsp melted coconut oil or butter
⅓ cup coconut sugar or date sugar (natural sweetener)
1½ tbsp ground cinnamon
½ tsp pumpkin pie spice

For the Glaze (optional but heavenly):

3 tbsp cream cheese, softened
2 tbsp maple syrup
1 tsp vanilla extract
2 tbsp milk (to thin, if needed)

Step-by-Step Instructions

1. Activate the yeast
Warm the milk until it’s just slightly above body temperature not hot. Stir in the yeast and let it sit for 5–10 minutes until it starts to foam. That’s when you know it’s alive and ready to go!

2. Mix the wet ingredients
In a large bowl, whisk together the melted coconut oil (or butter), honey (or maple syrup), pumpkin puree, and egg. Pour in the activated yeast mixture and stir gently.

3. Add the dry ingredients
Gradually add flour, salt, and spices. Mix with a wooden spoon or dough hook until the dough begins to form. Knead for about 5–7 minutes it should be soft, elastic, and slightly sticky but not too wet.

4. Let it rise
Form the dough into a ball and place it in a lightly oiled bowl. Cover with a clean towel and let it rise for about 1 hour or until doubled in size. This is when your kitchen starts smelling like promise!

5. Prepare the filling
In a small bowl, combine coconut sugar, cinnamon, and pumpkin pie spice. Melt your butter or coconut oil and set it aside for brushing.

6. Roll it out
Once the dough has risen, punch it down and roll it into a large rectangle (about 14×9 inches). Brush with melted oil/butter, then sprinkle the cinnamon-sugar mixture evenly across the dough.

7. Roll it up
Starting from the long side, gently roll the dough into a log. Use a sharp knife or dental floss (yes, it works perfectly!) to cut it into 9–12 even rolls.

8. Second rise
Place the rolls in a greased baking pan, leaving just a little space between them. Cover again and let them rise for 30–40 minutes until puffy.

9. Bake
Preheat your oven to 350°F (175°C). Bake for 22–25 minutes, or until the tops are golden brown and your kitchen smells absolutely divine.

10. Make the glaze
While the rolls bake, whisk together the glaze ingredients until smooth. Adjust consistency with milk if needed. Once the rolls cool for 10 minutes, drizzle the glaze generously over them.

Serving & Storage

Serve your Refined Sugar-Free Pumpkin Cinnamon Rolls warm, with a cup of coffee, tea, or hot cocoa. They’re soft, sticky, and perfectly balanced not too sweet, just right.

If you’re serving guests, sprinkle a pinch of cinnamon on top for that cozy café touch. These rolls keep beautifully for 2–3 days in an airtight container or up to a week in the fridge. Reheat them for 15 seconds in the microwave, and they’ll taste freshly baked.

You can even freeze them (before or after baking)! Just wrap tightly in plastic and foil, then defrost overnight in the fridge.

Tips for Perfect Pumpkin Cinnamon Rolls

🍂 Use real pumpkin puree: Homemade or canned works, but avoid pumpkin pie filling (too sweet).
🍯 Don’t rush the rise: The longer the dough rests, the softer your rolls will be.
🌾 Mix your flours: Half all-purpose and half whole wheat gives the rolls a hearty texture.
🥣 Go light on the glaze: These rolls are naturally flavorful, so a drizzle goes a long way.
💛 Add nuts or raisins: For extra crunch and sweetness, fold in chopped pecans or golden raisins into the filling.

🍁 Recipe Card

⏰ Time:
Prep: 20 min | Rise: 90 min | Bake: 25 min | Total: ~2 hrs 15 min

🧂 Ingredients:
(As listed above – dough, filling, glaze)

👩‍🍳 Instructions:
1️⃣ Activate yeast in warm milk.
2️⃣ Combine wet ingredients.
3️⃣ Add dry ingredients, knead dough.
4️⃣ Let rise 1 hr.
5️⃣ Prepare filling & roll out dough.
6️⃣ Brush with butter, sprinkle filling, roll up.
7️⃣ Cut into rolls & rise again 30 min.
8️⃣ Bake 25 min at 350°F.
9️⃣ Drizzle with glaze.

📝 Note:
Let cool before glazing for the perfect texture. Store leftovers in the fridge for up to 5 days.

Short 100-Word Version of the Story

Hi, I’m Marilyn from Crete! These Refined Sugar-Free Pumpkin Cinnamon Rolls are inspired by my grandmother’s love for baking and the cozy flavors of autumn. I wanted to create something warm, healthy, and comforting just like home. Using real pumpkin and natural sweeteners, these soft, spiced rolls are pure joy without guilt. They fill your kitchen with cinnamon-scented happiness and remind you that food connects us all. Whether you’re a beginner or a seasoned baker, these rolls are easy, fun, and full of love a perfect treat for sharing memories and making new ones. 💛

Conclusion

Making these Refined Sugar-Free Pumpkin Cinnamon Rolls is more than baking it’s about slowing down, getting your hands a little messy, and filling your home with the kind of warmth that only homemade treats can bring. Every roll is a reminder that healthy can still mean delicious, and simple can still feel special.

When I pull these from the oven, I think of my grandmother her laughter, her stories, and the love she stirred into every recipe. I hope when you make these, you feel that same joy. Now go on, pour yourself a warm drink, and enjoy a roll (or two). You deserve it. 🧡