Gooey Pumpkin Spice Hawaiian Cinnamon Rolls &

Macro-Friendly Pumpkin Spice Hawaiian Cinnamon Rolls

If there is one thing I love about fall, it is finding fun ways to turn pumpkin spice into something warm, cozy, and completely irresistible.

These Pumpkin Spice Hawaiian Cinnamon Rolls are exactly that.

They start with soft and slightly sweet Hawaiian rolls, get transformed with a buttery cinnamon pumpkin filling, and then finished with a creamy pumpkin-spiced topping. The best part? I made two versions so you can choose exactly what fits your mood.

You can make the classic, rich and indulgent version, or go with my macro-friendly version that cuts the calories and fat almost in half while adding a little extra protein.

And yes — both start with the same easy shortcut: ALDI Hawaiian rolls!

Why You’ll Love These Pumpkin Spice Hawaiian Rolls

These are perfect when you want the flavors of homemade cinnamon rolls without spending your morning making dough from scratch.

The Hawaiian rolls are already soft, fluffy, and slightly sweet, which makes them the perfect base for this easy fall recipe.

They are:

• Quick and easy to prepare
• Packed with cinnamon and pumpkin spice
• Perfect for fall brunches, holidays, football mornings, or dessert
• Made with simple ingredients
• Available in both a classic and macro-friendly version

You really cannot go wrong with either one.

Classic Pumpkin Spice Hawaiian Cinnamon Rolls

The classic version is everything you would expect from a cozy fall cinnamon roll situation.

Think melted butter, brown sugar, cinnamon, pumpkin, pumpkin pie spice, and a creamy vanilla cream cheese topping.

Ingredients You’ll Need

• ALDI Hawaiian rolls
• Brown sugar
• Ground cinnamon
• Butter
• Cream cheese
• Powdered sugar
• Vanilla extract
• Pure pumpkin
• Trader Joe’s Pumpkin Pie Spice

The combination of brown sugar, butter, cinnamon, and pumpkin creates that warm, gooey center while the cream cheese mixture gives you the rich finish you expect from a cinnamon roll.

Approximate Macros Per Roll

208 calories | 4g protein | 27g carbs | 11g fat

These macros are based on dividing the recipe into 12 rolls.

Macro-Friendly Pumpkin Spice Hawaiian Cinnamon Rolls

Now for the lighter version!

I wanted to see how much I could lighten these up without losing the cinnamon roll experience, and the difference ended up being pretty impressive.

Instead of regular brown sugar, butter, and cream cheese, this version uses a few simple swaps including Truvia Brown Sugar Substitute, light butter, Fairlife fat-free milk, and my 1st Phorm Pumpkin Spice Latte protein powder.

You still get the pumpkin spice flavor, cinnamon sweetness, soft Hawaiian rolls, and creamy topping — just with significantly fewer calories and much less fat.

Ingredients You’ll Need

• ALDI Hawaiian rolls
• Truvia Brown Sugar Substitute
• Ground cinnamon
• I Can’t Believe It’s Not Butter Light
• 1st Phorm Pumpkin Spice Latte Protein Powder
• Fairlife Fat Free Milk
• Vanilla extract
• Pure pumpkin
• Trader Joe’s Pumpkin Pie Spice

Approximate Macros Per Roll

112 calories | 5g protein | 16g net carbs | 4g fat

That is a difference of approximately 96 calories and 7 grams of fat per roll compared with the classic version.

Classic vs. Macro-Friendly

Here is the quick comparison:

*The macro-friendly carb count reflects approximate net/digestible carbs because the Truvia brown sugar substitute contains erythritol.

The macro-friendly version has approximately 46% fewer calories and about 65% less fat per roll.

So while the protein difference is not huge, the biggest win is how much you can reduce the calories and fat while still getting that warm pumpkin cinnamon-roll flavor.

Which Version Should You Make?

If you are making these for a holiday breakfast, brunch, family gathering, or you simply want the full cinnamon-roll experience, make the classic version.

If you are tracking your macros, looking for a lighter fall treat, or just want something you can fit into your day a little easier, the macro-friendly version is such a fun option.

Or do what I would do and make both so everyone can pick their favorite!

A Few Tips

Make sure you use pure pumpkin, not pumpkin pie filling. Pumpkin pie filling already contains added sugar and spices and will change both the flavor and nutrition information.

You can also adjust the amount of pumpkin spice depending on how strong you like that cozy fall flavor.

For the macro-friendly version, add the Fairlife milk gradually when mixing your protein topping. Protein powders can vary slightly in consistency, so you can easily adjust it until you get the drizzle or frosting texture you want.

And do not skip warming these up before serving. A warm Hawaiian roll with cinnamon, pumpkin, and that creamy topping is where the magic happens.

Perfect for Fall

These Pumpkin Spice Hawaiian Roll Cinnamon Rolls are such an easy way to bring all those cozy fall flavors to the table without making cinnamon rolls completely from scratch.

Whether you go with the classic version at 208 calories per roll or my macro-friendly version at just 112 calories per roll, you are getting a soft, cinnamon-filled pumpkin treat that feels perfect for the season.

Grab the full recipe cards below for the exact measurements and step-by-step instructions.

Happy fall baking! 🎃✨

Print Recipe

Gooey Pumpkin Spice Hawaiian Cinnamon Rolls & Macro-Friendly Pumpkin Spice Hawaiian Cinnamon Rolls

If there is one thing I love about fall, it is finding fun ways to turn pumpkin spice into something warm, cozy, and completely irresistible.

These Gooey Pumpkin Spice Hawaiian Roll Buns are exactly that.

Course: Appetizer, Breakfast, Dessert, Snack

Cuisine: American

Keyword: cinnamon bun, cinnamon rolls, easy recipe, kid friendly, macro friendly, pumpkin recipes

Servings: 12 servings

Author: Chef Allie’s Kitchen

Equipment

• Oven
• Mixing bowls
• Sheet pan or casserole dish

Ingredients

REGULAR PUMPKIN SPICE HAWAIIAN CINNAMON ROLL BUNS

• 12 count Hawaiian rolls ALDI brand

REGULAR PUMPKIN SPICE HAWAIIAN CINNAMON ROLL FILLING

• 1/2 cup Brown sugar packed
• 6 TBSP Butter soft
• 2 TBSP Pure pumpkin
• 2 tsp Cinnamon
• 1 tsp Pumpkin Spice I used Trader Joe's brand

REGULAR PUMPKIN SPICE CINNAMON ROLL FROSTING

• 4 oz Cream cheese soft
• 2 TBSP Confectioners sugar
• 1 tsp Vanilla extract
• 1 TBSP Pure pumpkin
• 1 tsp Pumpkin spice I used Trader Joe's brand
• 1/2 tsp Cinnamon

MACRO FRIENDLY PUMPKIN SPICE CINNAMON ROLLS

• 12 count Hawaiian rolls ALDI brand

MACRO FRIENDLY PUMPKIN SPICE CINNAMON ROLL FILLING

• 1/2 cup Brown sugar substitute I used Truvia sweet complete brown
• 6 TBSP Light butter I used I Can't Believe It's Not Butter brand
• 2 TBSP Pure pumpkin puree
• 2 tsp Cinnamon
• 1 tsp Pumpkin spice

MACRO FRIENDLY PUMPKIN SPICE CINNAMON ROLL FROSTING/GLAZE

• 1 scoop 1st Phorm Pumpkin Spice Latte protein powder Grab that HERE
• 1 TBSP Pure pumpkin puree
• 1 tsp Vanilla extract
• 1 tsp Pumpkin spice
• 1/2 tsp Cinnamon
• 2-3 TBSP Fat free Fairlife milk

Get Recipe Ingredients

Instructions

• Preheat the oven to 350°F.
• While the oven is heating, carefully slice the Hawaiian rolls in half horizontally, keeping the rolls connected, so you have one large bottom layer and one large top layer.
• Lightly spray a baking sheet or casserole dish with cooking spray, line with parchment paper, or use both. Place the bottom half of the Hawaiian rolls into the prepared pan.
• In a small bowl, combine the brown sugar, butter, pure pumpkin, cinnamon, and pumpkin pie spice.

  For the regular version, make sure the butter is softened to room temperature.

  For the lightened-up version, the light butter is already soft and can be used as-is.
• Mix until everything is very well combined and you have a smooth, spreadable filling.
• Spread about 80% of the pumpkin cinnamon filling evenly over the bottom half of the rolls.
• Place the top half of the rolls back on, then spread the remaining filling over the tops.
• Bake for 20 minutes, or until the rolls are warm, soft, and lightly golden.
• While the Rolls Bake, Make the Frosting

• For the regular Pumpkin Spice Hawaiian Roll Buns

  In a small bowl, combine the softened cream cheese, pure pumpkin, powdered sugar, vanilla extract, cinnamon, pumpkin pie spice, and a pinch of salt if desired.
• Mix until smooth and creamy with a frosting-like consistency.

• For the Macro Friendly Pumpkin Spice Hawaiian Roll Buns

  In a small bowl, combine the Pumpkin Spice Latte protein powder, pure pumpkin, vanilla extract, cinnamon, pumpkin pie spice, and a pinch of salt if desired.
• Slowly add the Fairlife milk, a little at a time, mixing as you go until you reach your desired frosting or glaze consistenc
• Finish the Rolls
• Once the rolls are finished baking, remove them from the oven.
• For the Regular Pumpkin Spice Hawaiian Roll Buns, spread the cream cheese frosting over the warm rolls.
• For the Macro-Friendly Pumpkin Spice Hawaiian Roll Buns, drizzle or spread the pumpkin spice protein frosting over the warm rolls.
• Serve warm and enjoy! 🎃

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