Properly Fluffy ‘N Gooey Cinnamon Rolls 🍥🎥 gluten free, keto & paleo

These. Are. Pure. Gold! Fluffy, gooey and ultra delicious, these gluten free, paleo and keto cinnamon rolls are nothing short of spectacular!

Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet

Gluten Free & Keto Cinnamon Rolls 🍥

Fluffy ‘N Gooey

In my humble opinion, these sugar free cinnamon rolls easily make the top 5 best bread recipes on the site. Up along the likes of our staple keto tortillas and soft ‘n fluffy sandwich bread! And if anything, I found these guys are even truer to the original (i.e. gluten version).

They’re extra fluffy, with ultra gooey centers, and have that awesome (and incomparable!) yeast kick.

Fact is, they get a beautiful rise with the yeast by actually doubling in size (!!). And they’re surprisingly easy to whip up too, just be sure to watch the recipe video for deets!

Oh, and if looking for a lazy and fairly instant version, do check out our 30 minute cinnamon roll knots!

Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet

The Deets 🔍

As mentioned, making these paleo and keto cinnamon rolls is incredibly simple really. But, like with any yeasted bread, it does require you take care of a few details to ensure the best possible outcome.

And the one thing to keep in mind is that your rolls will likely fall slightly post bake. Blame it on the lack of starch (keto flours are notoriously heavy and moist) and certain missing proteins (think gluten). Just keep in mind that we’re baking at ridiculously high altitude here, so if ours doubled in size- odds are yours will be even better!

You just must ensure your rolls do almost double in size while proofing. And this dough requires a little extra warmth. For instance, I place my tray on top of my oven as I heat it up (so my tray gets slightly warm and they rise beautifully). But you must ensure you don’t overheat them or you’ll kill the yeast. Think a warm and humid day at the beach, that’s the ideal temperature.

Before ‘n after rise

Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet

The Tips ‘N Tricks 🔍

The yeast in this low carb and keto bread ensures a wonderful texture and taste. Now, how much your bread will rise (and fall!) post-bake depends quite a bit on your altitude. But note that you still won’t get that gummy and wet texture here of most low carb breads. Plus, as mentioned, we’re baking at over 7,000 feet (Mexico City here!!), so if we can make this keto sandwich bread work so can you.

Weigh your ingredients. This will forever be a staple recommendation for any sort of gluten free baking here at gnom-gnom. As aside from leading to less dirty dishes, it will ensure consistent results time and time again. Remember that gluten free (and particularly keto) baking is notoriously finicky, and measuring by cups is anything but accurate. And if you don’t own a baking scale, measure with cups by dropping the ingredients onto them rather than scooping them out (which often leads to overpacking).

Ingredients at room temperature. Self explanatory really, but incredibly important (particularly for the eggs). If you add cold eggs to the mix your bread simply won’t rise much (if at all).

Proof the yeast. This involves mixing dry active yeast with water that’s just warm to touch (between 105-110°F to be precise) and inulin or an actual sugar (think maple syrup or honey) for 7 minutes until foamy. And before you scream sugar (!!) remember that the yeast will feed on such sugar to emit carbon dioxide, so it doesn’t affect the carb count. And yes, this is a scientific fact.

Avoid abrupt temperature changes and air drafts. Like with any yeast bread, you need to cuddle your dough. Make sure it’s able to rest undisturbed in a warm space.

Baking at high altitude? Yup, so am I (Paola here!!). No changes need to be done here!

Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet

The Ingredients & Possible Subs

These cinnamon rolls do have quite a few ingredients, but you’ll find that most are staple paleo and keto pantry ingredients. In the list below you’ll find details on several ingredients and possible subs. But if possible, please do try and make this recipe without any subs.

Also do note that a dairy free and paleo version is totally doable with these guys! And while my heart will forever be with butter, I’ve made this dough with ghee and coconut oil and they’re both delicious on their own right.

Almond flour. You truly need a super finely ground almond flour here, as if you use meal your rolls will turn out dense and oily. Super fine almond flour brands include Anthony’s WellBees and Bob’s.

Now if paleo, or in keto maintenance, you can lighten up the bread even more by substituting part of the almond flour (6 tablespoons) with arrowroot flour.

Flaxseed meal.  You’ll want to use golden flaxseed meal (we use Bob’s), and regrind the flakes in your (very dry!) bullet or blender until finely powdered. Great way to avoid slimy bread. You can substitute the flaxseed meal with psyllium husk powder (NOW brand as it doesn’t turn bread purple), but do note you’ll get more whole wheat results (delicious though!).

Whey protein isolate. This one is an absolute must, as it will ensure your bread doesn’t collapse post-bake. Keep in mind that this ingredient varies tremendously from brand to brand, and we’ve only tried (and are super happy!) with Isopure’s Zero Carb Unflavored. I’m still experimenting with subs here, but a few of you reported back successfully back on our  soft ‘n fluffy sandwich bread that collagen and hemp pro protein powder worked (I cannot guarantee these subs yet though!).

Xanthan gum. Borrowed from molecular cooking, xanthan gum is the binding agent which makes your toothpaste jelly-like (and your cream cheese, well cream cheese-like). And it’s also the most common gluten-replacer in gluten free baking. And while we do prefer the results with it, you can sub it with psyllium husk.

Now, the powdered ginger helps to condition the dough to get an even nicer rise. Though note that you can skip it without too much detriment to the final results.

The Sweetener 🍯

These low carb cinnamon rolls work well with erythritol (Lakanto or Swerve), xylitol and Pyure (at half the amount). And if paleo (or not restricted by sugar), coconut sugar is your best bet here.  My favorite for least aftertaste is xylitol, but you’ve got options.

Oh, and ‘brown sugar’ subs (such as Lakanto’s golden) work great here too. Or you can make your own by adding a hint of blackstrap molasses!

And if using xylitol, make sure to be careful if you have a pup (or kitty or general furry creature) around the house, as it’s highly toxic to the little guys! 🐕

Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft 'N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet
Gluten Free, Paleo & Keto Cinnamon Rolls, Soft ‘N Gooey!! #keto #lowcarb #dairyfree #paleo #healthyrecipes #cinnamonrolls #ketodessert #glutenfree #ketorecipes #ketodiet

The Recipe Video

Freshly glazed keto cinnamon rolls

Gluten Free, Paleo & Keto Cinnamon Rolls

Course: Bread, Breakfast, Dessert
Cuisine: American
Keyword: dairy free, gluten free, grain free, keto, paleo
Prep Time: 20 minutes
Cook Time: 20 minutes
Resting Time: 1 hour
Total Time: 40 minutes
Servings: 9 large rolls
Calories: 319 kcal

Fluffy, gooey, and ultra delicious, these gluten free, paleo and keto cinnamon rolls are nothing short of spectacular! Feel free to whip up an entire batch, or adjust servings to break it up in thirds. 

Oh, and if baking with cups rather than grams is your thing, just click on US Cups for an instant conversion. Though for best results we (highly!!) suggest you weight your ingredients here. 



For the gluten free & keto cinnamon rolls

For the cinnamon filling

  • 42 g unsalted grass-fed butter softened
  • 4-6 tablespoons xylitol or erythritol, to taste
  • 2 tablespoons ground cinnamon

For the glaze (not paleo)

  • 90 g cream cheese at room temperature
  • 42 g unsalted grass-fed butter
  • 3-6 tablespoons xylitol or erythritol, powdered
  • 1 teaspoon vanilla extract
  • pinch kosher salt
  • heavy cream or almond milk, as needed


For the gluten free & keto cinnamon rolls

  1. See recipe video for guidance, and check out the post for deets, tips and possible subs!

  2. Line with parchment paper the bottom of a 9x9 pan. Set aside. Prepare a work station for rolling your cinnamon rolls, by placing a 9x9-inch place of cling film (saran wrap) on the counter. Leave handy a small bowl with water (to wet your fingers) and a touch of oil to spread the dough (avocado works great here).

  3. Mix sour cream, water and maple syrup (to feed the yeast, see notes) in a small bowl. Heat up over a water bath to 105-110°F. And if you don't have a thermometer it should only feel lightly warm to touch. 

  4. Add yeast and a dash of ginger to a large bowl. Pour lightly warm sour cream mixture over yeast, cover bowl with a kitchen towel and allow to rest for 7 minutes. The mixture should be bubbly, if it isn't start again (too cold water won't activate the yeast and too hot will kill it). 

  5. Mix your flours while the yeast is proofing. Add almond flour, flaxseed meal, whey protein powder, sweetener, xanthan gum, baking powder, and salt to a medium bowl and whisk until thoroughly mixed. Set aside. 

  6. Once your yeast is proofed, add in the eggs, lightly cooled melted butter (you don't want to scramble the eggs or kill the yeast!) and vinegar. Mix with an electric mixer for a a minute or so until fully mixed. Add the flour mixture in one go, mixing quickly until thoroughly incorporated. The dough will become very sticky, so you want to work quickly to get it mixed properly. Use a wet spatula to gather the dough into a ball. 

  7. Divide the dough in 3 so you work in batches, important if you've never worked with this dough (you can roll it all in one go after you get some practice!). Lightly oil the piece of cling film and place dough on top, spreading it with your wet fingertips onto a roughly 7.5x9-inch rectangle. Brush with melted butter and sprinkle with cinnamon sugar to taste, leaving a 1 inch at the top untouched. Using the cling film as an aid, roll the dough as tightly as you can and sealing the edge with your wet fingertips. Carefully wet the blade of a sharp knife and cut into three if you divided the dough in thirds. Turn the rolls and lightly press them down with your palm.

  8. Transfer cinnamon rolls to prepared pan. Cover with a kitchen towel and place in a warm draft-free space for 50-60 minutes until the dough has almost doubled in size. How long it takes depends on your altitude, temperature and humidity- so keep an eye out for it every 15 minutes or so. 

  9. Preheat oven to 400°F/200°C while the dough is proofing. 

  10. Make the glaze while the rolls are proofing by creaming together with your mixer the cream cheese, butter and powdered sweetener until light and fluffy. Add in the vanilla extract, salt, and adjust texture to taste with a teaspoon of milk at a time. Set aside. 

  11. Place the pan over a baking tray and transfer gently into the oven. Bake for 17-25 minutes until deep golden, covering with a lose foil dome at minute 8 (they brown very quickly!). Just be sure that the foil isn't resting directly on them. You can do less baking time for gooey-er rolls and longer for more bready ones. 

  12. Spread glaze on top right out of the oven (though skip the glaze for the ones you're not planning on eating on the same day!). Also keep in mind that some slight deflating is normal, don't sweat it!

  13. Keep stored in an airtight container (or tightly wrapped in cling film) at room temperature for 2-3 days, warming them up before serving. 

Recipe Notes

*You can feed the yeast with either inulin or an actual sugar (thanks for the inulin tip guys!). And do remember that the yeast will feed on such sugar to emit carbon dioxide, so it doesn’t affect the carb count. And yes, this is a scientific fact.

**If paleo (or in keto maintenance), feel free to sub 6 tablespoons of almond flour with arrowroot flour for a lighter crumb. 

***Using psyllium husk instead of golden flaxseed results in slightly more 'whole wheat' rolls. 

Please note that nutrition facts were estimated per cinnamon roll, with the filling and the glaze (4g net carbs each!).

Nutrition Facts
Gluten Free, Paleo & Keto Cinnamon Rolls
Amount Per Serving (1 large roll)
Calories 319 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 10g 50%
Cholesterol 93mg 31%
Sodium 531mg 22%
Potassium 91mg 3%
Total Carbohydrates 8g 3%
Dietary Fiber 4g 16%
Sugars 1g
Protein 8g 16%
Vitamin A 10.9%
Calcium 10.8%
Iron 9.1%
* Percent Daily Values are based on a 2000 calorie diet.















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  1. Andreea Ionescu says:

    I made these today and they didn’t rise at all. I proofed the yeast and it all looked good. But when I let them sit… nothing 😟. And then I put them in the oven, and they didn’t rise even a little bit. Any ideas where I may have gone wrong?


    • Paola van der Hulst says:

      If the yeast proofed properly, it sounds like you just need to place them in a warmer spot (keto yeast doughs need more warmth than regular ones… you get most of the rise from the proof not the baking) xo!

  2. Shannon McCrae says:

    Made these this morning and they are pretty delish. One substitution is the psyllium/flax, I used coconut flour. Turned out great but didn’t quite rise as much. Still pretty delish! Wish I could post a pic for you all!

  3. Maria H Frias says:

    Hi Paola
    Just wanted to let you know I laughed out loud when the video music changed from tango to strip tease as you sensually smoothed the frosting over the cinnamon rolls!
    Do not like it when people rate recipes they have not made; so will do so when I make them.
    Thanks for the laugh and the smile I will carry with me today 😁

  4. Veronica says:

    Texture wise this was great but I may have gone wrong somewhere with the flavor- the frosting was okay but it had an overpowering eggy flavor to the buns 🙁 I will definitely give this recipe another shot with another sweetener perhaps

  5. Michelle Slusser says:

    Can you please get the conversions from Grams 2 cups on your recipe? I have had to Google everything… far I have not been able to come up with the protein isolate information. Is the conversion of 35 is the conversion of 35 g of protein isolate to US cups? It it 1/2 cup? Thank you

    • JoAnn says:

      You have to go to the bottom of the recipe just before the recipe notes. The word metric is highlighted. Click on US Cups and the measurements will change as stated in the recipe description.

  6. Debra S Marcolin-Tully says:

    Can you substitute the Whey for something else? I have dairy issues and cannot have whey

  7. Michelle says:

    I’ve made these a couple times and each time the dough is super super wet. The rolls won’t even stand up on their own in the pan. I’ve tried smaller eggs. I’ve tried grinding all my flours. I’ve used a KitchenAid and a hand mixer. Same result every time. Anyone else have this issue?

  8. Julie says:

    Has anyone tried making the filling dairy free? I noticed there’s a dairy free alternative for the rolls, but the filling calls for butter. I’m wondering if coconut oil would be ok. Dairy doesn’t seem to agree with me, even if it’s baked in. LOVE this site. The waffles are my favorite.

  9. Lorraine says:

    I have little packets of yeast that say they don’t need activating and can be added dry to the flour can I skip the insulin/sugar step?

  10. Lidia says:

    These. Are. Amazing!!! I make your bread and tortillas all the time and have tried several other recipes on your site. They are all the best Keto Recipes online.

  11. Jennie Mills says:

    Mine was really wet. I mean worse than cookie dough. It didn’t hold form and was really hard to work with. It took me 3 hours and alot of wasted money on ingredients. I was really pissed

  12. Dixie says:

    I made these last night; I watched the video numerous times which was extremely helpful. I was able to do it in one huge dough ball rolled out on the plastic. They came out excellent; I used unflavored collagen peptide protein powder. I only baked them for 19 minutes because I wanted them gooey. I am below sea level so they never did rise, but they were good anyway! The only comments were that I needed to add more sweetener to both the batter and the icing. I will adjust this next time. Thank you so much for this recipe; I am super grateful!

  13. Silva says:

    6 tbs of phillium husk was too much. Alltrought I followed recepet very closely, got yet another disapointment- hard dought and even harder rolls. 🙁
    Nothing av proved of keto bakery has become a success.
    I guess I’ll will stay to salted yums.

  14. Robin says:

    They were slightly undercooked this time around because I didn’t go the full 25 minutes but I will next time! They taste like regular cinnamon rolls! Yum!

  15. Carole Fehrman-Lopez says:

    You hit this one out of the park! These are delicious and taste just like non-keto cinnamon rolls…absolutely wonderful! Thank you!

  16. Lauren says:

    Would you be able to throw all the ingredients in a bread machine on dough setting and let it proof/knead the dough? Or is this a by-hand-only top of dough?

    Thank you! Excited to try!

  17. Dana Carper says:

    I noticed in a lot of recipes lately you toast the almond flour, should toasting the almond flour be a good option for these rolls? Just wondering if it would help with flavor? Thanks for your amazing recipes— you have saved me from my sweet tooth! 🙌🏻

  18. Linda Tenenbaum says:

    Mine aren’t quite as pretty as yours, but omg they are amazing!! Every recipe of yours is fantastic. Your directions and hints are so helpful! Thank you

  19. Nicolen says:

    I feel really silly because I added extra two tsp of acv to my sour cream cuz the way I read it said to. But now i realize that is for only coconut cream. I hope it doesn’t effect the outcome. Wish me luck. There going in the oven right now.

  20. Holly says:

    What is the whey protein’s purpose? Is it just to add protein for nutritional value or is it a texture thing? What would happen if I left it out? It isn’t something I usually have around in the pantry! Thanks!

  21. Ashley Quinones says:

    Tried this last night and they came out amazing! I almost gave up on keto baking but this changed everything lol I’ll definitely be going through your other recipes. Thank you!

  22. ALynn says:

    Every year for christmas I make my grandpa these amazing yeast dough cinnamon rolls that he loves and looks forward to all year. Unfortunately, he was recently diagnosed with a form of lukemia and is doing Keto to help with his health. I want to surprise him this year with a keto version and all of the other keto recipes I’ve found for this look small and sad, but these actually look amazing! I am not familiar working with a lot of these items, or with keto at all but I am a good baker and think I can find most of these ingredients reasonably priced. The only one I am concerned about is the whey protein isolate. I’m not familiar with this and seems like an expensive investment for a small amount from what I’ve seen online. Is there any substitutes I can use for this or anywhere I can get a small container for cheaper?

    thank you for your help!

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