Home » yeasted breads » (Properly Fluffy ‘N Gooey!) Cinnamon Rolls 🍥 gluten free, keto & paleo

(Properly Fluffy ‘N Gooey!) Cinnamon Rolls 🍥 gluten free, keto & paleo

These. Are. Pure. Gold! Actually fluffy, gooey, and ultra delicious… these gluten free, paleo and keto cinnamon rolls (with yeast!) are nothing short of spectacular!

Note: this recipe was first published in June 2018, and has since been updated to provide more deets ‘n tricks!

Paleo & keto cinnamon rolls with cream cheese glaze
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)

Paleo & Keto Cinnamon Rolls 

Properly Fluffy (‘N Gooey!)

In my humble opinion, these keto cinnamon rolls easily make the top 5 best bread recipes on the site (of all time!). Up along the likes of our famous 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 actually 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!

Freshly baked paleo & keto cinnamon rolls freshly glazed
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)

The Deets

As mentioned, making these paleo and keto cinnamon rolls is incredibly simple really. But, like with any yeast 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 I’m baking at ridiculously high altitude here, so if mine 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

Comparison of keto cinnamon rolls before and after rise
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)
Freshly baked gluten free & keto cinnamon rolls without glaze
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)

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, I’m baking at over 7,000 feet (Mexico City here!!), so if we can make them work so can you.*

*Note, I’ve since made them in LA (i.e. at sea level!) and can indeed confirm that the rise is muuuuuch easier (and they brown much less too lol!). 

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) 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!

Smearing glaze on keto cinnamon rolls in gold baking pan
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)
Showing the fluffy and bread-like texture of the keto cinnamon rolls
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)

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.

Golden flaxseed meal.  You’ll want to use golden flaxseed meal (I 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 I’ve only tried (and are super happy!) with Isopure’s Zero Carb Unflavored. Update: I’ve since tried this grass-fed whey protein isolate and it also works the charm (a bit pricier, but undoubtedly higher quality)!

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.

A keto cinnamon roll on a plate with coffee on the side
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)

The Sweetener

These sticky buns work best with allulose (my favorite keto ‘rare sugar’) and erythritol (think Lakanto).

(Important note!) I recently made the connection (while at the dentist!) that xylitol inhibits yeast and bacteria growth (which is why it’s the sweetener of choice for dental products). So don’t use xylitol!!

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!

Cutting a fluffy Keto cinnamon roll with a fork
Gluten Free, Paleo & Keto Cinnamon Rolls (With Yeast!)
Freshly glazed keto cinnamon rolls

Gluten Free, Paleo & Keto Cinnamon Rolls

Course: Bread, Breakfast, Dessert
Cuisine: American
Keyword: gluten free cinnamon rolls, keto cinnamon rolls, paleo cinnamon rolls
Prep Time: 30 minutes
Cook Time: 20 minutes
Resting Time: 1 hour
Total Time: 1 hour 50 minutes
Servings: 9 large rolls
Calories: 319 kcal

These. Are. Pure. Gold! Actually fluffy, gooey, and ultra delicious... these gluten free, paleo and keto cinnamon rolls (with yeast!) are nothing short of spectacular!

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 allulose 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 allulose or erythritol, powdered
  • 1 teaspoon vanilla extract
  • pinch kosher salt
  • heavy cream or almond milk, as needed


For the paleo & keto cinnamon rolls

  1. See recipe video for guidance (VIP!), 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, golden 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 Video

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*
Fat 29g45%
Saturated Fat 10g50%
Cholesterol 93mg31%
Sodium 531mg22%
Potassium 91mg3%
Carbohydrates 8g3%
Fiber 4g16%
Sugar 1g1%
Protein 8g16%
Vitamin A 545IU11%
Calcium 108mg11%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.


  1. Serena says:

    Hi! I loved these and already made them twice. The second time I substituted erythritol with a liquid sweetener as I do not quite like erythritol (it upsets my tummy) and it worked perfectly!
    I was just wondering, can they be frozen (without the frosting of course)?
    Thank you!

  2. ac83 says:

    Si je veux utiliser du Psyllium 5 cosses correspond à quel poids de poudre de psyllium?
    Ils me tentent beaucoup ces rouleaux à la cannelle.
    Merci pour la recette

  3. Galit Yagen says:

    These are so delicious!!
    Never thought it’s possible to make keto friendly!
    Thank you for sharing it, my entire family is in love.

  4. Brandi says:

    All I can say is wow. Not that I’m surprised because every single recipe I have made from your site has been perfection. I commented a few months ago on your pancake recipe but I had not tried the reduced fat almond flour. I order it and made them yesterday and O-M-G! Thank you for your blog and recipes and please never stop!

  5. Scott says:

    When it says 1 tablespoon of active dry yeast, do you just take 1 tablespoon of yeast and put a small amount of honey in it? Or how do you use active dry yeast? Newbie here 🙂

    • Cathy Gordon says:

      dissolve the yeast in the water and add the sugar. Dc not Add the salt at this stage. it will kill the your yeast

  6. jen says:

    is there a new link to a video? this didn’t quite turn out like i expected, and was hoping to watch a video to see where i may have gone wrong. flavor was great. but the dough was dense. the yeast was very bubbly and lively… they just didn’t rise. i didn’t use xylitol. can’t figure it out. it was a warm room and i gave it 90 minutes! i will definitely try again

    • Val says:

      Same issues here. They weren’t huge but they finally budged after 2 hours of rising time. They turned out pretty good. I used the rapid-rise type of yeast because thats all I had on hand…. I wonder if it becomes extra slow when you use it with keto baking!

  7. Kristina Koehler says:

    Has anyone tried to prep these the night before…all the way through proofing, letting them slumber in the fridge and popping them in the oven first thing in the morning?

  8. Stacy says:

    First of all, you are my Keto hero! I cannot get over how amazing your recipes are! Thank you so much for all your brilliance!
    Now to my question, do you have an alternative for this icing that does not have cream cheese? Was thinking of your icing you do on the chocolate glazed donuts?
    Thank you so much!

  9. cy says:

    mine did rise up a little, but the texture of the end result doesn’t look like what’s on the site. it’s more flat and gooey than fluffy. The glaze is everything though!!! With a lot of hard work this recipe comes with, I wouldn’t try to do this again, but I enjoyed how it turned out and happy I did. Thanks!! 🙂

  10. Heather says:

    Have you tried double proofing the dough? As in – proofing it before you make the rolls, and then again once the rolls are formed? I know most traditional cinnamon roll recipes are a two-proof process. Just wondering if it makes a difference with the dough rise since I plan to make them this weekend! Thanks!

  11. Sharon Burt says:

    Made these today. The taste was spot on. It was the consistency. More like bread pudding. Still good though. Thinking it was the flax seed meal? I used Bob’s but they didn’t have “Golden”. It was premium whole ground flax seed meal.

  12. Marie Large says:

    I made this rolls Christmas morning. I was very satisfied with the results. I watched the video several times prior to Christmas morning. Using avocado oil and having a bowl of water handy was essential when it came to making the rolls. In the future I would give myself more time making these as it took me much longer than posted time. I am obviously not as proficient in the kitchen!

  13. Laurie says:

    Thank you for sharing this recipe. I ate about a third of the finished product before they even cooled. The surprising thing is that it didn’t kick me out of Ketosis! Your yeast bread recipes are so amazing. You’ve got baking down to a science. Where did you learn your tricks of the trade?

  14. Michelle says:

    I was so excited until I saw whey protein isolate. I can’t have dairy including whey & casein as I get severe migraines from it. Wondering if a vegan protein powder would work. Any ideas?

  15. Annette says:

    I’ve looked thru lots of comments, so if this has already been asked, I apologize! Whats the best way to re-warm the rolls? I’m serving them for Christmas morning but baking the day before. I plan on icing right before serving. Thanks!

  16. Amy says:

    Made these for keto family members this Christmas. Made them the night before and put them in the fridge. Took them out in the morning and popped them in the hour a couple hours later. Used erythritol.


    Thank you for this great recipe! We looking for a non-Fat-Head dough recipe so that the dough wouldn’t just be cheesy cinnamon flavor. This recipe is fantastic.

  17. Marti says:

    These are amazing! Even after messing up the recipe in several places, they were still delicious. This was my first attempt at baking a keto bread recipe. They didn’t rise much (if at all) but I completely attribute that to my mistakes. I can’t wait to make these again. Going to give them as a Christmas gift to a keto relative. Thank you so much. I’m inspired!

  18. JJ Gandy says:

    I made these a couple of days ago.

    They rose so nicely. Thought these would be “the answer” because I miss real cinnamon rolls. They are ok. Quite bitter tasting. Not sure if that is the baking powder?

    I turned all the dough out onto a silicone mat, patted it in to a rectangle, and had no trouble rolling it up. I may try to make again, leaving out the baking powder, and see if they will raise. I would be happy with a smaller, denser roll if it didn’t have the bitterness.

  19. JANE ANDREWS says:

    These are proofing as we speak! Can’t wait to try them!! One question: can you use rapid rise yeast? If so, any changes in instructions?

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