Keto Cinnamon Rolls

keto cinnamon rolls

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Keto Cinnamon Rolls…saying those three words together is just plain weird right?

But maybe not.

Keto Cinnamon Rolls are DEFINITELY a thing, but making keto cinnamon rolls vs. the regular flour and sugar laden cinnamon rolls is a whole other ball game.

First off, almond flour, the base to this recipe, has no gluten. Gluten is the protein found in bread that gives it it’s elasticity and airy-ness. No gluten=no gluten strands formed=dense “bread”.

Thus, in this recipe I have added vital wheat gluten (the isolated protein from bread) back to the recipe, this means we have all the gluten we need, without the carbs! (See my full article on Vital Wheat Gluten here for more info)

Tip:*Xanthan gum is also great for creating a similar texture to gluten!*

I’ve also added a teaspoon of sugar to this recipe. (OMG SUGAR, SAM, WHAT ARE YOU THINKING, THIS IS A KETO RECIPE!! SUGAR??).

Yes, I realize sugar is not keto guys, I haven’t lost it(yet) but thankfully yeast is a pretty greedy little monster and will eat up all of that sugar for us while it activates!

(I feel like I can relate to this on a physical level..GIVE ME ALL THE SUGAR.)

But it’s pretty great, huh?

This recipe also offers a whopping 20g of protein and 4g of fibre per serving making this a totallllly acceptable breakfast option (or lunch or dinner..I don’t judge).

What doesn’t this recipe offer??

Okay, maybe a self-baking option…but I mean where’s the fun in that? Obviously watching dough rise is one of my favourite past times..

But enough jokes, since this recipe isn’t going to bake itself, this is where you come in.

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Some Ingredients I’d Like to Highlight:

  • Truvia and Splenda -I have now switched over to only using a monkfruit/erythritol blend sweetener in all of my recipes since originally writing this post. I MUCH prefer the taste and affect it has on the body. I use the SoNourished brand for both granular and powdered sweetener and love it!
  • Almond & Coconut Flour – I use the Kirkland Costco brand of almond flour (I buy it in bulk on Amazon or at Costco itself occasionally) and this brand of coconut flour for this recipe. As I’ve noted in many of my past recipes, the brand of almond and coconut flour can affect the final outcome of the recipe because absorbency can vary depending on how the flour has been processed.
  • Vital Wheat Gluten – If you have questions about why I include this ingredient, I wrote an entire article on what it is and why I use Vital Wheat Gluten on my keto diet! I also included where to buy it, how many carbs it contains..and how to use it in baking.
  • Quest All Purpose Whey Protein – I originally used this blend the first time I made this recipe but I can no longer find it, at least in Canada where I live so I reccomend using the “Vanilla Milkshake flavour” or “Salted Caramel” flavour for this recipe or another vanilla protein that mixes up thick (blended proteins are better than isolates).

Keto cinnamon rolls with cream cheese frosting

High Protein Keto Cinnamon Rolls

Ingredients:

Filling:

  • 5 tbsp truvia (or 1/3 cup of sweetener that measures like sugar **CURRENT FAVOURITE IS THIS ONE)
  • 1/2 tbsp cinnamon
  • 3 tbsp butter-softened
  • Pecans (optional)

Glaze:

Directions:

  1. Combine all dry ingredients except the reserved flour in a large bowl.
  2. Heat your butter, milk and water in a microwave safe cup for roughly 50s to a minute. 
  3. Stir the warm mixture into the dry ingredients along with the egg.
  4. Use a spoon to start forming a dough. Add the extra 1/4 cup almond flour as you go to make it less sticky.
  5. Use your hands to begin kneading the dough.
  6. Knead it for roughly 3-5min (it contains quite a bit of vital wheat gluten so we want to be careful we don’t over-knead or it will become too dense).
  7. Next form the dough into a neat ball and sprinkle the bottom/sides of your bowl with almond flour before placing it back down.
  8. Cover the bowl with a towel and move it to a warm location like an oven that still has a bit of heat in it but is not hot, or use the microwave method (just heat water or nothing particular in it for about a minute or so before placing the dough in to rest).
  9. After and hour, remove the dough from the bowl and place it on an (almond) floured surface. 
  10. Roll the dough to be a rectangle roughly 12×9 inches in size (about 1/4 inch thick)(see instructional photo for a better idea-don’t mind the 5-year-old style rolling pin)keto yeast cinnamon roll dough
  11. Using a spoon, spread the butter gently over the entire surface of the dough then combine your cinnamon and sweeter of choice and sprinkle on top. keto yeast cinnamon roll doughketo dough cinnamon sugar
  12. Roll the dough, long-side to long-side, being careful not to tear it. Tuck in the ends and use your fingers to press any cracks back together if they do occur. Keto cinnamon Roll
  13. Next, slice the dough into 7 even pieces and place them, inner-side up, in a butter or coconut oil greased baking dish. keto cinnamon rolls
  14. *Cover the rolls and let them rise for another 30-45 minutes in a warm location.keto cinnamon rolls
  15. Finally, bake the rolls uncovered at 375* for 15-18min. (I purposely took them out a little early so they wouldn’t over-bake).keto cinnamon rolls
  16. Combine your coconut oil and cream cheese in a microwave-safe dish and microwave it for 30 seconds.
  17. Mix in your egg whites, vanilla and sweeter and almond milk until it becomes smooth.
  18. Drizzle or spread on the glaze on each cinnamon roll and then don’t wait for them to cool at all, just tear them straight out of the pan and devour them like a crazy hungry keto monster. keto cinnamon rolls cream cheese frosting
  19. JK. If you want to be normal and not burn your mouth(that definitely didn’t happen to me…..)then wait for the cinnamon rolls to cool before gently removing them from the dish with a knife or spatula (trust me, it will make your life SO much easier).
  20. NOW you can devour them. ENJOY YOUR KETO CINNAMON ROLLS!keto cinnamon rolls cream cheese frostingketo cinnamon rolls cream cheese frosting
  21. Store in an air-tight container in the fridge or freeze until you have another cinnamon roll craving!

*Note : You CAN skip step 14 if you are in a hurry BUT I recommend completing the recipe as written for best results.

Nutrition per 1/7 of recipe WITH frosting (these are SO filling btw guys): 31g Fat | 5g (NET) Carbs |20g Protein

Nutrition per 1/7 of recipe WITHOUT frosting: 27.5g Fat | 4.8g (NET) Carbs | 20g Protein 

*If you get a chance, please give me a quick follow on Pinterest. I have just started an account and will be sharing some of my recipes there first!  All you have to do is click the pinterest button at the bottom of this page and it will take you to my account, or click the follow button in the homepage main side bar! Thank you for your amazing support guys, as always!

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7 thoughts on “Keto Cinnamon Rolls

  1. These look phenomenal! Have you ever used this recipe to make a loaf of bread? Can’t wait to try these.

    1. Thank you! I have not yet.. that may have to be added to the agenda…haha. I am working a lot with bread-like and dough recipes lately trying to perfect the texture, so hopefully I’ll come out with something like that soon!

  2. My dough fell apart when I rolled it up, which made it impossible to pick it up and put it in the pan. What could I have done wrong? Really would like these to work because my husband is diabetic, on keto and loves cinnamon rolls.
    Melissa

  3. Something seems wrong with this recipe. Not enough liquid. 8 tablespoons total for 2 cups of flour does not work. Looked like cornmeal not dough. Had to throw out.

  4. i made this recipe and it was disaster, normally i activate yeast separate before i add it in. There was no mention on that in instructions so. i added in the dough and it didn’t rise and it was sticky mess, I added the reserved flour still didn’t help. worse part was yeast didn’t active and dough never risen

  5. Dear Sammysamgurl, I love your idea to use wheat gluten, cause this brings the taste of wheat meal – which I love – in low carb recipes – which I love too. But I‘m still looking for recipes, which offer alternative to almond meal and coconut meal. I don‘t like it that much and it is always more of the same. You are an expert to me, that why I would love to ask you: Have you experimented with other meals: e.g. 50 % rice or oat meal and 50 % grounded almond or protein pulver or bambus fiber plus wheat Gluten? I would be very interested in your experiences. Love, Anja

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