Soft and Gooey Keto Cinnamon Rolls

Soft and Gooey Keto Cinnamon Rolls

I feel like I never learn my lesson with Keto Cinnamon Rolls. 

Seriously. The amount of times I have attempted different versions on this blog is actually appalling. Almond flour keto cinnamon rolls, coconut flour keto cinnamon rolls, protein keto cinnamon rolls…and now “Soft and Gooey Keto Cinnamon Rolls“.

But, with that said, I think the experimentation can be good. Every time I re-make them slightly different, I feel as if we progress to another cinnamon roll level.

The only issue is I can rarely get a good photo of cinnamon rolls.

I’m not sure if this is just my lack of photography skills in this area but does anyone else find cinnamon rolls to always look like a big gooey blob in every photo? LOL.

I can tell you that I took 124 photos just to get the few semi-decent keto cinnamon roll photos you see here.

Anyways, all this should really be beside the point.

You came here to see make some soft and gooey ket cinnamon rolls and I’m going to tell you how to do that…using yeast. Yup we are upping our game from baked cinnamon rolls.

These ones puff up a lot in the oven so don’t be deceived by the small pieces you cut them into. They bake nice and golden brown on the outside but remain soft and ooey-gooey on the inside. Exactly what you want when baking a proper cinnamon roll.

This Keto Cinnamon Roll recipe also uses Vital Wheat Gluten, which if you are not familiar with is the protein found in wheat. It’s very low in carbs but high in protein and gives the bread it’s elasticity.

I’ve written an entire article on it if you’d like to learn more about it and to decide whether or not you’d like to include it in your low carb diet.

As a quick summary I’d say YES use Vital Wheat Gluten, it’s amazing in so many recipes and will not affect your state of ketosis BUT absolutely do NOT use it if you have a gluten allergy or are celiac. If you are not gluten-intolerant, you are good to go! If you are, I’d recommend looking into more bread and dough recipes using xanthan gum and psyllium husks.

keto cinnamon rolls

Keto Cinnamon Roll Ingredients

  • Vital Wheat Gluten, is necessary for this recipe and cannot be replaced. See this article if you’d like to learn more about it.
  • Oat Fiber – This ingredient provides structure to the dough without adding carbs as it’s almost 99% fibre.
  • Xanthan gum a great way to improve elasticity in gluten-free baked goods. It’s used alongside vital wheat gluten to provide the best possible “crust-like” texture. If you do not have this ingredient you can still go ahead with this recipe but I’d recommend it if you can get your hands on it.
  • SUGAR – Yes there is a little bit of sugar in this recipe BUT IT IS NECESSARY for this bread to work. Do not leave it out. The yeast will consume it and it will not affect the nutrition of the final product.
  • 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.
  • Powdered Monkfruit Erythritol Sweetener  –   I use the SoNourished brand for both granular and powdered sweetener and love it! The powdered is the best option for no-bake goods and desserts where you want a very smooth final product. I also used the powdered in this recipe because it works great in baked goods but ALSO creates perfect frosting every time!
  • Ground Flax Meal – Helps to provide structure to the dough and keeps the total carbs down.

keto gooey cinnamon rolls

Tools I Used To Create Soft and Gooey Keto Cinnamon Rolls

  • Low Carb Substitution Guide – This is totally optional but if you like my recipes, I now have a $5 guide available with all of the substitutions I use to create every recipe on my site. You can use this to convert old traditional recipes and create new keto recipes! You can purchase it here and/or read more if you are interested. 🙂 I appreciate your support so much guys!
  • Nutritional Food Scale – AKA my best friend. This little buddy has been with me for over 4 years and never fails. Perfect measurements and only needs the batteries replaced maybe once a year!
  • Kitchen Aid Stand Mixer with a Dough Hook Attachment – One of my favourite kitchen gadgets! Comes in handy for any bread/crust recipes as well as cookie dough and other baked goods.

low carb soft and gooey cinnamon rolls

Can I Bake These Low Carb Cinnamon Rolls Without Yeast?

  • Since these don’t rise a lot you could definitely try them without yeast and skip the long resting time. Just be sure to increase the baking powder to 2 tsp instead of 1.

Tips For Making Soft and Gooey Keto Cinnamon Rolls

  • Make sure all of your wet ingredients are room temperature and your cream is warmed slightly before adding them to the dry ingredients.
  • Feel free to add pecans or another type of nut to the recipe for a bit of crunch!

Keto soft and gooey cinnamon rolls

Soft and Gooey Keto Cinnamon Rolls

Serves: 20

Ingredients:

Cinnamon Roll Dough

  • 2 1/4 tsp dry instant yeast
  • 1 tbsp white sugar (yeast will eat this! It is necessary, you can use 2 tsp instead if you’d like but I can’t guarantee the same rise for this amount of dough)
  • 1 1/4 cup Vital Wheat Gluten, 154g
  • 1 cup almond flour, 112g
  • 7 tbsp ground flax meal, 43g
  • 1/2 cup coconut flour, 56g
  • 1/2 cup + 2 tbsp powdered monkfruit/erythritol sweetener, ~120g
  • 1 tsp baking powder
  • 1/2 tsp xanthan gum 
  • 1/2 tsp salt
  • 1/4 tsp baking soda
  • 1/2 cup butter, melted, 120g
  • 3/4 cup warm but not hot 18% cream ( I actually used 1/2 cup 18% cream and 1/4 cup heavy whipping cream but you can use either or)
  • 1/2 cup sour cream, room temperature, 120g
  • 1 egg + 2 egg yolks, whisked, room temperature
  • 1 tsp vanilla extract

Filling:

  • 2/3 cup sweetener that measures like sugar ( I actually used a combination of 2 tbsp Truvia and 5 tbsp powdered monkfruit/erythritol sweetener for this)
  • 1/2 cup butter, 120g, softened not melted
  • 1 tbsp cinnamon
  • 1/2 tsp molasses, optional, adds a brown sugar flavour

Cream Cheese Frosting:

Directions:

  1. In a large bowl, whisk together all of your dry ingredients, including the yeast up until baking soda.keto cinnamon roll dry ingredients
  2. Add your butter, cream, sour cream, eggs and vanilla extract to the dry ingredients (making sure your wet ingredients are room temperature and your cream is warm). keto cinnamon rolls wet ingredientsmixing keto cinnamon roll dry and wet ingredients
  3. Mix until a thick dough forms. At this point you can transfer the dough to a stand mixer with a dough hook attachment and put it on low for ~8min OR you can knead the dough by hand for 10min.
  4. Afterwards, place the dough in a greased bowl, cover it with Saran Wrap and place it somewhere warm to rise for 1 hour (I place mine inside a previously heated oven or microwave that’s warm NOT hot or near our gas fire place). Don’t worry if the dough doesn’t rise a huge amount!keto dough before rising
  5. Meanwhile, to make your filling, combine all of your filling ingredients in a bowl and mix well until smooth. sugar free cinnamon roll filling
  6. Pre-heat your oven to 350*F.
  7. Next roll out the dough ball between two large pieces parchment paper. Form it into a large rectangle and spread filling over the entire piece of dough.low carb cinnamon roll doughlow carb cinnamon roll dough with filling
  8. Roll the dough from the longest side to the other long side. Slice into 20 pieces with a very sharp knife.rolled keto cinnamon dough keto soft and gooey cinnamon rolls before baking
  9. Place the pieces separated slightly in a large greased dish and bake for 25-35min or until the outsides are browned and the insides are still slightly soft. keto cinnamon rollsketo soft and gooey cinnamon rolls
  10. To prepare the cream cheese frosting, beat together all of the frosting ingredients until smooth (I actually just whisk it well with a fork!) sugar free cream cheese frosting
  11. Pour the frosting over the rolls and enjoy warm or cover and re-heat later for a quick snack! If you aren’t eating them that day then I recommend storing the left-overs in an airtight container between layers of parchment in the freezer and re-heating in the oven or microwave.

soft and gooey keto cinnamon rolls

Nutrition for 1/20th of recipe WITH frosting: 230 cals | 18.7g fat | 2.7g NET carbs | 8.4g protein | 1.8g fibre

Disclaimer: This post contains some affiliate links

Keto soft and gooey cinnamon rolls
Print Recipe
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Soft and Gooey Keto Cinnamon Rolls

Prep Time30 mins
Cook Time30 mins
Resting Time1 hr 30 mins
Total Time2 hrs 30 mins
Course: Breakfast
Keyword: cinnamon rolls
Calories: 230kcal

Ingredients

Cinnamon Roll Dough

  • 2 1/4 tsp dry instant yeast 1 regular yeast packet
  • 1 tbsp white sugar yeast will eat this! It is necessary, you can use 2 tsp instead if you’d like but I can’t guarantee the same rise for this amount of dough
  • 1 1/4 cup Vital Wheat Gluten 154g
  • 1 cup almond flour 112g
  • 7 tbsp ground flax meal 43g
  • 1/2 cup coconut flour 56g
  • 1/2 cup + 2 tbsp powdered monkfruit/erythritol sweetener ~120g
  • 1 tsp baking powder
  • 1/2 tsp xanthan gum
  • 1/2 tsp salt
  • 1/4 tsp baking soda
  • 1/2 cup butter melted, 120g
  • 3/4 cup warm but not hot 18% cream I actually used 1/2 cup 18% cream and 1/4 cup heavy whipping cream but you can use either or
  • 1/2 cup sour cream room temperature, 120g
  • 1 egg + 2 egg yolks whisked, room temperature
  • 1 tsp vanilla extract

Filling

  • 2/3 cup sweetener that measures like sugar I actually used a combination of 2 tbsp Truvia and 5 tbsp powdered monkfruit/erythritol sweetener for this
  • 1/2 cup butter 120g, softened not melted
  • 1 tbsp cinnamon
  • 1/2 tsp molasses optional, adds a brown sugar flavour

Cream Cheese Frosting

Instructions

  • In a large bowl, whisk together all of your dry ingredients, including the yeast up until baking soda.
  • Add your butter, cream, sour cream, eggs and vanilla extract to the dry ingredients (making sure your wet ingredients are room temperature and your cream is warm).
  • Mix until a thick dough forms. At this point you can transfer the dough to a stand mixer with a dough hook attachment and put it on low for ~8min OR you can knead the dough by hand for 10min.
  • Afterwards, place the dough in a greased bowl, cover it with Saran Wrap and place it somewhere warm to rise for 1 hour (I place mine inside a previously heated oven or microwave that's warm NOT hot or near our gas fire place). Don't worry if the dough doesn't rise a huge amount!
  • To make your filling, combine all of your filling ingredients in a bowl and mix well until smooth.
  • Pre-heat your oven to 350*F.
  • Next roll out the dough ball between two large pieces parchment paper. Form it into a large rectangle and spread filling over the entire piece of dough.
  • Roll the dough from the longest side to the other long side. Slice into 20 pieces with a very sharp knife.
  • Place the pieces separated slightly in a large greased dish and bake for 25-35min or until the outsides are browned and the insides are still slightly soft.
  • To prepare the cream cheese frosting, beat together all of the frosting ingredients until smooth (I actually just whisk it well with a fork!)
  • Pour the frosting over the rolls and enjoy warm or cover and re-heat later for a quick snack! If you aren't eating them that day then I recommend storing the left-overs in an airtight container between layers of parchment in the freezer and re-heating in the oven or microwave.

Nutrition

Serving: 1roll | Calories: 230kcal | Carbohydrates: 2.7g | Protein: 8.4g | Fat: 18.7g | Fiber: 1.8g

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