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Protein Semlor

Protein Semlor

Semlor, also known as Swedish cream buns, are traditional Swedish pastries that are typically consumed during Lent and especially on Fat Tuesday (known as Fettisdagen in Sweden). They consist of a cardamom-spiced wheat bun filled with almond paste and whipped cream.

The top of the bun is usually cut off and scooped out, and the almond paste is mixed with the crumbs and then filled back into the bun. Finally, the bun is topped with whipped cream and the lid is dusted with powdered sugar. Semlor are delicious treats enjoyed by many in Sweden during the Lenten season.

Discover how to make the delicious Protein Semlor below…

Protein Semlor

Vanilla & Almond Protein Muffins:

1/2 cup millet flakes
1/2 cup vanilla brown rice protein or (non-dairy protein)
1/2 cup liquid egg whites
4 tablespoons white chocolate whey protein
4 tablespoons ground almonds
1/2 cup coconut milk
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons almond essence
2 teaspoons vanilla essence
1 teaspoon ground cardamon


1. Blended and baked inside 8 muffin cups at 160 C (320 F) for 25-35 minutes (watch them so as to not overcook them).

2. Take out the muffins, allow them to cool and, once they’re cool, behead them (meaning to slice them where the body meets the head) This is because you’re going to use the bodies to make the filling and the heads to enclose the cream. Now, make your filling.


8 muffin chopped muffin bodies
1 tablespoon vanilla whey protein
1 tablespoon ground cardamon
1/4 cup baked almonds
1 tablespoon vanilla essence
1/2 cup almond milk


1. Mixed together in a bowl until the muffin bodies absorb the liquid and spices; you may have to drain some if you end up with too much leftover liquid; remember that the point here is to end up with a soggy kind of cakey mixture

2. You then want to grab the muffin heads and scoop out the centre (go ahead and eat the centre or save it for a rainy day). Then, fill them with filling and move on to your frosting.

The Frosting:

3 tablespoons mascarpone
1 small tub Total 0% Greek yogurt (with a small tub = 170g)
1/4 cup white chocolate whey protein


1. Mix all together.

2. When this is all nicely mixed, stick it in a plastic bag out of which a piping nozzle is sticking out. Then, just squeeze the bag and start layering around and on top of your filling.

3. Finally, top the whole thing with another muffin top

Macros per 1 Semla (out of 8):

14g protein
10g carbs (3.8g sugars)
7g fat (2.8g sat)
1.5g fibre

If you love baking, you can learn more gluten-free protein recipes right here. We also have lots of food & snacks to browse through.

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3 Replies to “Protein Semlor”

  1. Fastelavnsbolle in Norway does not usually have chocolate on top. It’s true that some use it, but it’s not used in the “original” recipe. Norwegians use powdered sugar, and it’s sprinkled over by a flour sifter.

    Since you do speak swedish, you probably understand whats written and said here:
    It’s an article about fastelavnsboller and how to make them 🙂