Hello and welcome to #SpoilYourselfSunday, where we celebrate simple and frugal ways to enjoy a little me-time. This #SpoilYourselfSunday, February 21, is National Sticky Bun Day, so of course we couldn't resist putting a healthy twist on this sticky favorite!

Click through for our healthy sticky buns recipe!

Healthy Pumpkin Sticky Buns

(Adapted from Food Done Light)


  • 1 packet active dry yeast (2 1/4 tsp)
  • 1/4 cup warm water (not hotter than 110 degrees)
  • 1 3/4 cups flour (or whole wheat, coconut, gluten-free oat, or other GF flour)
  • 1 1/2 cups whole wheat pastry flour (can sub in GF pastry flour)
  • 2/3 cup pumpkin puree
  • 1/2 cup nonfat milk (use almond milk for vegans)
  • 1/4 cup light butter, melted (use vegan butter if desired)
  • 1 tbsp sugar
  • 1 1/4 tsp kosher salt
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/8 tsp ground nutmeg
  • 3 tbsp sugar
  • 2 tbsp brown sugar
  • 2 tsp ground cinnamon
  • pinch nutmeg
  • 2 tbsp brown sugar
  • 1/4 cup pecans or other nut of choice, crushed (optional)


  1. In your stand mixer (with the dough hook attached), dissolve the yeast in the warm water for 5 minutes.
  2. Add the rest of the dough ingredients. Combine on low speed.
  3. Turn the mixer up to medium and knead for 5 minutes.
  4. Spray a large bowl with cooking spray and place the dough into it. Turn dough to cover it with cooking spray.
  5. Let rise for 45 minutes in a warm area. The dough is ready when you can press two fingers into the dough ball and the indent remains. (If it sinks back in, let the dough rise another few minutes.)
  6. In a small bowl, mix the filling ingredients.
  7. Spray a 9x9 baking pan and a (generous) work surface with cooking spray, then roll out the dough into a rectangle, about 12 x 10 inches.
  8. Sprinkle cinnamon sugar filling mixture over the dough and press it lightly into the dough.
  9. Starting at the long end, roll up the dough into a tight cylinder. Cut it into 12 equal pieces.
  10. Spread brown sugar (and any other topping ingredients, like pecans) evenly in the bottom of the baking pan.
  11. Arrange the 12 rolls in the baking dish, and preheat oven to 375 degrees.
  12. Cover rolls and let rise another 25 minutes.
  13. Bake rolls for 25-30 minutes, until golden brown, and let cool.
  14. Put a plate upside-down over the top of the baking pan, then turn both over so the rolls are resting right-side-up on the plate. Serve warm!
Each of these delicious little buns has under 200 calories, 4 grams of protein, and 4 grams of fiber! You can add even more protein by including your favorite protein powder in the dough or filling.
What's your favorite recipe for sticky buns? Leave us a comment on social media using the hashtag #SpoilYourselfSunday!

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