High-Protein Cinnamon Rolls, Made in Minneapolis
tandoco bakes high-protein cinnamon rolls from scratch every week in our downtown Minneapolis kitchen, then delivers them across the Twin Cities every Sunday. These aren't a packaged protein snack pretending to be dessert — they're real, gooey, iced cinnamon rolls with the protein baked into the dough and the icing. The kind of treat you'd order at a bakery, except every macro is printed on the label so it actually fits your week.
Most "protein cinnamon rolls" you'll find in Minneapolis grocery stores are frozen, mass-produced, and full of fillers. tandoco's are scratch-made, never frozen, and built around whole ingredients — no mystery additives. If you've been searching for healthy cinnamon rolls in Minneapolis or the Twin Cities that taste like the real thing and still hit your protein, this is the page.
What Makes Our Cinnamon Rolls High-Protein
The protein isn't sprinkled on top — it's part of the roll. tandoco's founder Tommy built the original recipe from scratch after losing 150 lbs, because he refused to choose between progress and flavor. We bake casein protein into both the dough and the cream-cheese icing, which is how the swole roll lands at 18g of protein and the minnie cinnies at 13g, without tasting like a chalky protein bar.
Protein Baked In
Casein protein in the dough and icing — 18g per swole roll, 13g per minnie cinnies serving. Macros printed on every label.
Scratch-Made Weekly
Baked fresh every week in our downtown Minneapolis kitchen. Never frozen, never shipped from out of state.
Whole Ingredients
Real butter, real cream cheese, real cinnamon. No fillers, no mystery additives — just clean ingredients you can pronounce.
Macro-Counted
Built for people who track what they eat. A real treat that fits a real plan — protein, carbs, fat, and calories all on the label.
The Two Cinnamon Rolls
tandoco makes two high-protein cinnamon rolls — the original and its bite-size cousin. Tap either one for the full ingredient list, macros, and to add it to your order.
swole roll
the one that started it all. gooey, rich, and packed with protein — proof that eating clean doesn't mean giving up the things you love. 600 calories, every macro on the label.
view the swole roll
minnie cinnies
bite-size cinnamon rolls with a serious protein punch. soft, swirly, and made from scratch — the cuter, macro-friendly cousin of the swole roll.
view minnie cinniesBoth are part of tandoco's full protein bakery — cookies, brownies, banana bread and more, all scratch-made in Minneapolis. You can add cinnamon rolls to any order from the store.
How Delivery Works
Same kitchen, same week-of baking schedule as every tandoco order. You order online by Thursday night, we bake everything fresh that week, and your cinnamon rolls arrive chilled and ready to eat on Sunday — or you grab them yourself for free.
Order by Thursday at Midnight
Browse the bakery at tandoco.com/store and add the swole roll, minnie cinnies, or both to your order. Orders close Thursday at 11:59 PM.
We Bake Fresh That Week
Nothing is premade or frozen. We bake your cinnamon rolls from scratch in our downtown Minneapolis kitchen with whole ingredients.
Delivered Sunday — or Free Pickup
$9.99 flat delivery across the Minneapolis–Saint Paul Twin Cities every Sunday, or choose free pickup. Enter your zip code at checkout to confirm coverage.
Warm & Enjoy
Eat them as-is, or warm one for 10–15 seconds in the microwave for that fresh-baked softness. They arrive ready to go.
Who These Cinnamon Rolls Are For
- Anyone in Minneapolis who wants a real cinnamon roll that still fits their macros
- Lifters, athletes, and gym-goers looking for a high-protein treat
- People tracking protein or body composition who don't want to give up dessert
- Anyone tired of frozen, filler-packed "protein" baked goods from the grocery store
- Twin Cities locals who want bakery-quality cinnamon rolls delivered to the door
The Story Behind the Swole Roll
The swole roll is the recipe that started tandoco. Tommy, our founder, lost 150 lbs through clean whole-food eating — and the one thing he missed was a genuinely good cinnamon roll. So he built one from scratch that he could actually eat: high protein, whole ingredients, no shortcuts. It worked so well it became the cornerstone of the whole tandoco protein bakery.
Everything we bake is made the same way — from scratch in Minneapolis, with real ingredients and full macro transparency. If you've been looking for high-protein cinnamon rolls in the Twin Cities that taste like the real thing, start with the swole roll.
Questions about an order? Text or call us at 612-524-9104 or email support@tandoco.com.
Explore More from tandoco
Protein Bakery
High-protein cookies, brownies, banana bread & more — all scratch-made weekly in Minneapolis.
The Store
Browse the full menu — high-protein meals plus the bakery. Order by Thursday, arrives Sunday.
Protein Baked Goods
The full lineup of high-protein baked goods made in Minneapolis — dessert that fits your macros.
Meal Prep
High-protein meal prep & prepared meals, delivered across the Twin Cities every Sunday.