High Protein Keto Cinnamon Rolls w/ Cream Cheese Glaze

High Protein Keto Cinnamon Rolls w/ Cream Cheese Glaze

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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!

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.

High Protein Keto Cinnamon Rolls

Ingredients:

-1/4 cup vital wheat gluten(36g)

-2 scoops(56g) Quest all purpose whey protein

-2 cups(224g) almond flour   +1/4(28g) cup reserved

-1/2 an envelope yeast (or 1 1/4 tsp) 

-1 tsp sugar (will be eaten by the yeast!)

-2 tbsp truvia sweetener (or 1/4 cup of sweetener that measures like sugar)

-1/4 tsp salt

-6 tbsp unsweetened almond milk

-2 tbsp water

-2 1/2(37g) tbsp butter

-1/2 a well beaten egg

Filling:

 -5 tbsp truvia (or 1/3-1/2 cup of sweetener that measures like sugar)

-1/2 tbsp cinnamon

-3 tbsp butter-softened

-Pecans (optional)

Glaze:

-1 tbsp coconut oil

-2 tbsp cream cheese

-1/4 tsp vanilla extract

-1-2 tbsp almond milk (optional- makes a glaze rather than a thick frosting)

-1 1/2 tsp pasteurized egg whites(safe at room temp.)

-2-3 tbsp splenda or another sweetener(to taste)

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)DSC_0441
  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. DSC_0446DSC_0452
  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. DSC_0458
  13. Next, slice the dough into 7 even pieces and place them, inner-side up, in a butter or coconut oil greased baking dish. DSC_0469
  14. *Cover the rolls and let them rise for another 30-45 minutes in a warm location.DSC_0476
  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).DSC_0483
  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. DSC_0510
  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!DSC_0565

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    Destroyed.
  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): 31F/5C(NET)/20P

Nutrition per 1/7 of recipe WITHOUT frosting: 27.5F/4.8C(NET)/20P 

*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!

The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

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Let me begin by saying.. I never planned on posting this recipe. I have made it for ages and it is a staple in my house..but the problem is that I’ve altered the ingredients and amounts SO many times trying to find the perfect ratio that now my ingredient list seems quite whacky with some random odd-number amounts.

I had thought it might confuse people if I posted it but honestly after eating it again today..I feel like I should not keep this recipe from the world any longer.

Even if the recipe seems odd, just follow it to a T and you will thank me.

This pancake is not really like a pancake..honestly it’s more like a huge flat slice of chocolate cake with chocolate sauce on top. It feels too decadent and rich to even be considered remotely healthy.

It’s loaded with fibre, protein and healthy fats that will keep you full for HOURS. 

This pancake is the be-all and end-all of keto breakfast guys.

So without further ado, here is the slightly strange but perfect recipe I call:

The Ultimate Jumbo Low-Carb Chocolate Protein Pancake

Ingredients:

-1 scoop(33g) cellucor molten chocolate whey

-16g(2 tbsp) cocoa powder

-1 tsp(5g)vitafiber powder or vitafiber syrup (helps A LOT with texture but could potentially be replaced with a little more xanthan gum and 2 tsp of almond flour)

-12g truvia sweetener

-1-2 tbsp splenda (to taste)

-1/8 tsp salt

-1/8 tsp xanthan gum

-1/8 tsp cornstarch (can leave out if you’d like, it’s a very minimal amount and just helps with texture once again)

-1/8 tsp baking powder

-3 tbsp +2 tsp (54g) unsweetened vanilla almond milk

-2 tbsp +2 tsp(40g) pasteurized egg whites

-2 tbsp + 1 1/2 tsp(37g) sour cream or greek yogurt

-2 tbsp(30g) mashed ripe avocado

-1/2 tbsp(7g) coconut oil

-1/2 tsp vanilla extract

Topping:

-1/2 tbsp(7g) Sugar-Free Chocolate Chips(I use Krisda)

-2 tsp(10g) melted butter

Directions:

  1. Heat a medium-large frying pan sprayed or greased with coconut oil over very low heat. (1-2)
  2. Combine all dry ingredients, then stir in wet until very well combined. (Add additional sweetener as needed, to taste)
  3. Using a spatula, spread 3/4 of the batter evenly over the bottom of the frying pan. Reserve 3tbsp-1/4 of the batter for topping.
  4. Turn the heat up to medium and cover the pancake with a lid.
  5. Cook JUST until the pancake is starting to set but the top is still lightly wet (about 2-3min) (you do not want to over-cook it, it will cook more outside the pan) Do not flip the pancake.
  6. Sprinkle the pancake with the chocolate-chips and pour the butter on top. (Pro Tip: I usually save a tiny bit of the butter and an extra pinch of truvia to mix with the left over batter as well).
  7. Let the chocolate chips melt just slightly before removing the pancake from the pan.
  8. Top your pancake with your left-over batter mixture.
  9. Swirl a knife around to really mix up all of the melty goodness on top of the pancake and ENJOY.
  10. Heaven.

Nutrition: 26F/7C(NET)/35P & 13g fibre

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