Swedish Cinnamon Buns: A Traditional Fika Recipe to Love

There’s something irresistibly comforting about the aroma of warm cinnamon filling the kitchen. These Swedish Cinnamon Buns, known as kanelbullar, bring that sense of cozy indulgence while still being light enough to fit into a balanced lifestyle. Soft, fluffy dough wrapped around a spiced cinnamon filling and lightly dusted with pearl sugar—each bite offers a moment of Scandinavian-inspired bliss.

Why You’ll Love This Recipe

Healthier Twist on a Classic: All the traditional flavors with a mindful ingredient list.
Perfectly Spiced: Warm cinnamon, cardamom, and a touch of sweetness in every swirl.
Freezer-Friendly: Great for meal prepping or enjoying over several days.
Authentic Vibe, Lighter Bite: The nostalgic flavor of Swedish fika, made more approachable for everyday enjoyment.

Ingredients

For the Dough:

• 2 ¼ tsp (1 packet) active dry yeast
• 1 cup lukewarm skim milk
• 2 tbsp honey or low-calorie sweetener
• 2 tbsp light butter, melted
• 2 ½ cups all-purpose flour (plus extra for kneading)
• ½ tsp salt
• ½ tsp ground cardamom

For the Filling:

• 2 tbsp light butter, softened
• 2 tbsp brown sugar substitute
• 1 tbsp ground cinnamon

Topping:

• 1 egg, beaten (for egg wash)
• 1 tbsp pearl sugar or coarse raw sugar (optional)

Instructions

Make the Dough:

1. In a large bowl, dissolve yeast in lukewarm milk. Add honey and let sit for 5 minutes, until foamy.
2. Stir in melted butter, flour, salt, and cardamom. Mix until a dough forms.
3. Turn onto a lightly floured surface and knead for 6–8 minutes, until smooth and elastic.
4. Place dough in a lightly greased bowl, cover with a towel, and let rise for 1 hour, or until doubled.

Prepare the Filling:

1. Mix softened butter, brown sugar substitute, and cinnamon in a small bowl until smooth.

Assemble the Buns:

1. Roll out dough into a 12×16-inch rectangle.
2. Spread filling evenly over the surface.
3. Fold the dough in half lengthwise and cut into 12 strips.
4. Twist each strip, then coil into a bun shape and tuck the end underneath.
5. Place buns on a lined baking sheet, cover, and let rise another 30 minutes.

Bake:

1. Preheat oven to 375°F (190°C).
2. Brush buns with beaten egg and sprinkle with pearl sugar.
3. Bake for 15–18 minutes, until golden brown and cooked through.

Nutritional Information

• Calories: 145
• Carbs: 22g
• Fat: 4g
• Protein: 3g
• Sugar: 5g
• Fiber: 1g

Tips for Success

• Don’t skip the second rise – this gives your buns that signature fluffiness.
• Cardamom is key – it adds that authentic Nordic flavor.
• Use a dough hook if you’re kneading in a mixer—makes the process quicker and easier.
• Freeze extras – once cooled, store in an airtight bag and reheat in the microwave for 20–30 seconds when ready to enjoy.

Why This Recipe Works

• Less sugar, more flavor: By using spices like cardamom and cinnamon, flavor is maximized without relying on heavy sugar.
• Light butter and low-fat milk reduce overall fat while keeping the texture soft and tender.
• Built-in portion control: One bun is satisfying and just sweet enough—perfect with coffee or tea.

These Swedish Cinnamon Buns are a delightful way to bring warmth and comfort into your kitchen while staying mindful of your goals. Whether you’re enjoying a slow morning or treating yourself to an afternoon break, these buns are a cozy classic with a wholesome twist. Light, spiced, and beautifully swirled—they’re proof that indulgence and balance can live side by side.