Healthy Whole Wheat Cinnamon Buns – ABM Dough

The scent of cinnamon and warm bread holds a special place in my heart. As a child, waking up to the aroma of my grandmother’s cinnamon buns baking in the oven was pure bliss. The anticipation, the gooey sweetness, and the comforting warmth – it was a hug in a bite. I’ve spent years chasing that memory, experimenting with recipes to recreate that feeling, but with a healthier twist. These whole wheat cinnamon buns, made easily with a bread machine, are my ode to those cherished mornings. They bring back all the cozy memories without the guilt!

Recipe Overview

• Prep Time: 45 minutes
• Cook Time: 25-30 minutes
• Total Time: 2 hours 30 minutes (includes dough cycle)
• Servings: 16
• Yield: 16 cinnamon buns
• Dietary Type: Vegetarian (easily adaptable to vegan)

Ingredients

• 2 1⁄4 teaspoons yeast
• 1 3⁄4 cups water
• 1⁄4 cup liquid lecithin
• 1⁄4 cup oil (coconut or grapeseed recommended)
• 2 tablespoons molasses
• 1⁄4 cup honey
• 1 teaspoon salt
• 1⁄2 cup potato flakes
• 4 1⁄2 cups white whole wheat flour (approximately, adjust as needed)
• 5 tablespoons vital wheat gluten

Filling:

• 2 tablespoons oil
• 1 cup sucanat (or 1 cup sugar)
• 1 teaspoon cinnamon
• Pinch of salt (optional)

Equipment Needed

• Bread machine
• Measuring cups and spoons
• Floured surface
• Rolling pin
• Two round baking pans

Instructions

1. Prepare the Dough: Add all dough ingredients to your bread machine in the order recommended by the manufacturer. A good rule of thumb is liquids first, then dry ingredients, with yeast added last.
2. Adjust Flour: Reserve about 1 cup of the whole wheat flour. Add it gradually during the kneading process until the dough forms a nice, soft ball. The consistency should be slightly tacky but not sticky.
3. Dough Cycle: Let the bread machine run through its entire dough cycle. This usually takes about 1 hour and 30 minutes.
4. Divide and Roll: Once the dough cycle is complete, turn the dough out onto a lightly floured surface. Divide the dough into two equal pieces.
5. Roll into Rectangles: Roll each piece of dough into a rectangle, approximately 12 inches by 18 inches.
6. Brush with Oil: Brush each rectangle with 1 tablespoon of oil. This will help the filling adhere and create a moist bun.
7. Combine Filling Ingredients: In a small bowl, mix together the sucanat (or sugar) and cinnamon.
8. Sprinkle Filling: Evenly sprinkle half of the sucanat-cinnamon mixture over each dough rectangle. For an extra depth of flavor, sprinkle a tiny pinch of salt over the filling as well (optional).
9. Roll Up: Starting from the long side, tightly roll up each rectangle into a log.
10. Cut into Pieces: Using a sharp knife or dough scraper, cut each log into 8 equal pieces.
11. Arrange in Pans: Arrange the cut cinnamon bun pieces, cut-side up, in two round baking pans. Leave a little space between each bun, as they will expand during baking.
12. Bake: Bake in a preheated oven at 325-350°F (160-175°C) for 25-30 minutes, or until the buns are golden brown and cooked through.
13. Cool: Let the cinnamon buns cool slightly in the pans before serving.

Expert Tips & Tricks

• The right flour is key: White whole wheat flour provides a lighter texture than regular whole wheat flour, making for a softer bun. If you only have regular whole wheat, consider adding an extra tablespoon of vital wheat gluten.
• Don’t over-knead: Over-kneading can result in tough buns. Let the bread machine do the work, and avoid adding too much extra flour.
• Warm water matters: Ensure the water used for the dough is lukewarm, not too hot, or it will kill the yeast.
• Proofing Time: If you have the time, allow the shaped buns to proof (rise) for an additional 15-20 minutes before baking. This will result in even lighter and fluffier buns. Cover loosely with plastic wrap.
• Adjust Sweetness: Feel free to adjust the amount of sucanat or sugar in the filling to your liking. For a less sweet bun, reduce the amount by a quarter cup.
• Prevent Burning: If the tops of the buns are browning too quickly, loosely tent the pans with aluminum foil during the last 10 minutes of baking.

Serving & Storage Suggestions

These whole wheat cinnamon buns are best enjoyed warm, straight from the oven. The aroma alone is enough to make anyone’s day! They are delicious on their own or served with a cup of coffee or tea.

Storage:

• Room Temperature: Store leftover cinnamon buns in an airtight container at room temperature for up to 2 days.
• Refrigerator: For longer storage, keep them in an airtight container in the refrigerator for up to 5 days.
• Freezer: To freeze, wrap each bun individually in plastic wrap, then place them in a freezer-safe bag or container. They can be frozen for up to 2 months.

Reheating:

• Oven: Reheat in a preheated oven at 350°F (175°C) for 5-10 minutes, or until warmed through.
• Microwave: Microwave individual buns for 20-30 seconds.
• Toaster Oven: Reheat in a toaster oven at a low setting until warmed through.

Nutritional Information

(Estimated, per serving)

Nutrient	Amount per Serving	% Daily Value
Calories	205 kcal	10%
Total Fat	6g	8%
Saturated Fat	1g	5%
Cholesterol	0mg	0%
Sodium	160mg	7%
Total Carbohydrate	35g	12%
Dietary Fiber	5g	20%
Sugars	8g	N/A
Protein	6g	12%

Variations & Substitutions

• Vegan Option: Substitute the honey with maple syrup or agave nectar. Ensure your oil choice is plant-based.
• Gluten-Free: While this recipe is specifically for whole wheat flour, you could experiment with a gluten-free bread machine recipe as a base, adapting the cinnamon bun filling.
• Nut Filling: Add chopped nuts (walnuts, pecans, or almonds) to the cinnamon filling for added texture and flavor.
• Cream Cheese Frosting: While this recipe focuses on a healthier approach, a light cream cheese frosting drizzled on top would be a delicious indulgence.
• Apple Cinnamon: Add finely diced apples to the cinnamon filling for a seasonal twist.

FAQs (Frequently Asked Questions)

Q: Can I use regular whole wheat flour instead of white whole wheat flour?
A: Yes, you can, but the texture might be slightly denser. Consider adding an extra tablespoon of vital wheat gluten to compensate.

Q: Can I make the dough by hand instead of using a bread machine?
A: Absolutely! Knead all the ingredients together for about 8-10 minutes until smooth and elastic. Let rise in a warm place for 1-1.5 hours before proceeding with the recipe.

Q: What is liquid lecithin, and why is it used?
A: Liquid lecithin is an emulsifier that helps bind the ingredients together and improves the texture of the dough. It can be found at health food stores or online. You can omit it if necessary, but the texture might be slightly different.

Q: Can I use a different type of sweetener in the filling?
A: Yes! Coconut sugar, brown sugar, or even a sugar substitute can be used in the filling. Adjust the amount to your preferred sweetness level.

Q: How do I prevent the cinnamon buns from drying out?
A: Make sure to store them in an airtight container. You can also brush them with a little melted butter or oil after baking to help retain moisture.

Final Thoughts

There’s something truly special about homemade cinnamon buns, especially when they’re made with wholesome ingredients. This recipe offers a delicious way to enjoy this classic treat while incorporating the benefits of whole grains. I encourage you to give it a try, tweak it to your liking, and share the warmth and joy of freshly baked cinnamon buns with your loved ones. Don’t hesitate to experiment with variations and find your perfect cinnamon bun creation. Enjoy!