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 RollsĀ
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 fluffyĀ 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!
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
The Tips ‘N TricksĀ š
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 wonāt 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!).Ā
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 donāt 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 wonāt rise much (if at all).
Proof the yeast. This involves mixing dry active yeast with water thatās justĀ warm to touch (betweenĀ 105-110Ā°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 doesnāt 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 itās 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!
The Ingredients & Possible Subs
These cinnamon rolls do have quite a few ingredients, but youāll find that most are staple paleo and keto pantry ingredients. In the list below youāll 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 includeĀ AnthonyāsĀ ,Ā WellBees and Bobās.
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. Ā Youāll want to use golden flaxseed meal (I use Bobās), 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 doesnāt 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 doesnāt collapse post-bake. Keep in mind that this ingredient varies tremendously from brand to brand, and Iāve only tried (and are super happy!) with Isopureās Zero Carb Unflavored. Update: Iāve since tried this grass-fed whey protein isolate and it also works the charm (a bit pricier, but undoubtedly higher quality)!
Xanthan gum.Ā 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 itās 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, theĀ 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 sticky bunsĀ work best withĀ alluloseĀ (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 itās the sweetener of choice for dental products). So donāt use xylitol!!
Oh, and ābrown sugarā subs (such as Lakantoās golden) work great here too. Or you can make your own by adding a hint of blackstrap molasses!
And… the video story!
Paleo & Keto Cinnamon Rolls (with yeast!)
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.Ā
Ingredients
For the gluten free & keto cinnamon rolls
- 58 g sour cream or coconut cream + 2 tsp apple cider vinegar
- 3 tablespoons water lukewarm between 105-110Ā°F
- 1 tablespoon inulin or maple sirup (to feed the yeast!)*
- 1 tablespoon active dry yeast
- pinch ground ginger
- 216 g almond flour **
- 45 g golden flaxseed meal or 5 TBSP psyllium husk, finely ground***
- 35 g whey protein isolate
- 4-6 tablespoons allulose or erythritol, to taste
- 2 1/4 teaspoons xanthan gum or 1 TBSP psyllium husk powder
- 2 1/4 teaspoons baking powder
- 1 1/2 teaspoon kosher salt
- 3 eggs at room temperature
- 21 g unsalted grass-fed butter or ghee/coconut oil, melted and cooled
- 1 tablespoon apple cider vinegar
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
Instructions
For the paleo & keto cinnamon rolls
- See recipe video for guidance (VIP!), and check out the post for deets, tips and possible subs!
- 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).
- Mix sour cream, water and maple syrup (to feed the yeast, see notes) in a small bowl. Heat up over a water bath to 105-110Ā°F. And if you don't have a thermometer it should only feel lightly warm to touch.
- 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).
- 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.Ā
- 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.
- 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.
- 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.
- Preheat oven to 400Ā°F/200Ā°C while the dough is proofing.
- 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.
- 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.
- 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!
- Keep stored in an airtight container (or tightly wrapped in cling film) at room temperature for 2-3 days, warming them up before serving.
Video
Notes
Nutrition
and some food (for thought) šļø
a newsletter about functional food to nourish, create and evolve.Ā
(p.s. we donāt talk about fight club šŖ )
xo!Ā Paola
Has anyone tried making them through step 8. Then putting in the refridgerator over night. And baking them the next morning. Any tips or pointers?
My experience thus far with keto yeast breads is that once you refrigerate the dough, it won’t turn out the same (which makes sense as you need substantial more heat for the rolls to actually rise) xo!
Hi Dee Gee,
I made them and heated them up the following day.
Low heat with foil to cover, but they were excellent.
I would not recommend using the microwave. Makes them chewy.
Love your stuff but in what would is whey paleo? Was excited to make these until I saw that there was no substitute for whey
Paola???
You are pure genius! Cannot wait to make these cinnamon Rolls. But actually I will have to wait a bit. Have to travel, but when I get home, oh boy oh boy!
Hope you love them Jane!
I just made these with a little pumpkin puree added to the filling and frosting. They are unbelievably delicious! Perfect for a fall morning .
I can’t believe these are low-carb and gluten-free. I have never made yeasted dough without flour before but it came out perfectly! I didn’t even have trouble rolling it out like I thought I would. Thank you so much for this wonderful recipe!
I’m on a paleo diet and Iām not supposed to have yeast. Any suggestions on a substitute?
Unfortunately this recipe is built around the yeast
Hi Paola, thanks for the recipe. Is the video gone or something not working? I think watching the video is a really important part.
Hi Lilli! By any chance do you have an adblocker installed? That’s usually the reason (as the videos are hosted by the ad agency) :-S
I turned off my adblocker, then had to close and reopen the blog site. When I first started to see the video appear, it kept disappearing on me. After a little persistence though, they worked! I watched every one of them–great videos!
I myself am keto so it is perfect for me but I have a family member who is gf. So is it possible to introduce sugar instead of sweetener for them? They are spending $14 on 4 frozen grocery store cinnamon buns.
Yeah def! Any recipe on the site can be made with sugar (straight sub to xylitol and erythritol!) xo
Is grass feed butter an absolute?
nope, just tends to taste better
Just like everyone else, I’m thankful for your trial and errors and getting amazing recipes out to us! I made these today, but my dough turned out waaaaay too wet, like brownie batter consistency. I wound up adding 50 grams of coconut flour to soak up the excess moisture which did the trick. Even with that they turned out fabulous. Curious if you have any thoughts on why the dough turned out so wet initially? Thanks!!
Hey Paola!
I wanted to try these but all I have is the instant yeast that is supposed to be mixed with the dry ingredients. Can I use this, or do I need to get the kind you proof in warm water?
I made these today – but really struggled with forming it in to actual rolls so made a loaf instead. I swirled the cinnamon butter in to the batter. When finished baking I poked holes all thru it while still warm and frosted it. The frosting sank down in to the holes. I have to say – another huge hit here Paola!!!
hey paola i followed this recipe to a tee, but the result was nowhere close to yours š am so sad right now cos i spent hours on it and i was really craving cinnamon rolls! my insides were dry and not gooey at all…the rolls were way smaller, i ended up with 20 small rolls and not large ones like yours, i think it’s because i pressed the dough too thin on the clingwrap…and it doesn’t taste sweet, the dough, or the insides, i used the lower amount of the sweetener stated on the range you gave…but that shouldn’t cause the dough to taste savory right? i got a more savory sense as i was eating this. it was definitely in no way fluffy either, i failed miserably…what do you think could have went wrong?
Oh no Genevieve! I’m also so sorryI missed your comment until now! š Did you by any chance use salted butter? That could account for the savoriness? And on the rise, if you got 20 small rolls it sounds like you did spread out the dough too much (I only get 9 out of a batch?!). I would suggest following the size guide, and to leave them in a properly warm spot (though not hot) while proofing, I hope this helps!
I think I might be blind but for the life of me I can’t find the video for these. I’d like to see how they’re rolled out.
Itās in the recipe card at the bottom xo!
These look marvelous!
Great job on these WOWZA!
I made these tonight and they’re absolutely AMAZING! I used instant yeast that said it didn’t need to be proofed, but I just followed your directions anyway (I’m good at cooking, but new to baking!) and even though they didn’t rise much at first(it’s kinda dry here in Alaska) they rose a lot in the oven as they cooked and turned out great! All the non ketoers at my house thought they were delicious as well! Thanks so much for another awesome recipe!
That’s awesome to hear Solora! Also fun to hear yours rose in the oven (my just stay pretty much the same after proofing!) ahh the mysteries of grain free baking š xo!
Oh. My. goodness. These are so fantastic. We have been keto for 3 years and while I have had success with lots of other sweets, I missed cinnamon rolls so much. These are going to impress my very unimpressed Kids! Thank you!
Hi paola,
How would you compare between using maple and honey for the yeast. In terms of flavour, texture in the final product.
And since honey has more sugar than maple is there any chance of some sugars being left over (not consumed by the yeast)?
You can use inulin alternatively Harsh! xo
These turned out really great!!! I only had a 8″ square pan, but it worked just fine. Thank you so much!!! QQ…. if not consuming all in one sitting (just one/day for me – such restraint!!!), how do you recommend storing the leftover icing so that it is still spreadable for the remaining rolls?
I loooooooove cinnamon rolls. and these are just magnificent.
Here’s my pics….
https://imgur.com/gallery/qvZpH7m
This looks amazing. I am new to this kind of baking. I would like to make it; however, I have a reaction to almonds. It’s not severe, but I tend to cough and sneeze alot. Will any nut flour work or is the almond flour a requirement? Thanks for your help.
I just stumbled across your page and I am sending my husband so many recipes! We started keto a little over a month ago and I am stoked to try many of these recipes!!
Oh yay Gabby! Welcome to gnom-gnom, hope you guys love the recipes!
This was the first recipe we tried from your website…and WOW! Even my family who isn’t doing keto loved these. My dad (who is a cinnamon roll addict, but diabetic) said they were perfect. We also tried the chocolate cake which was amazing as well. Can’t wait to try more and to try holiday recipes coming up soon!
Hi there!
Iām curious if you could sub the whey protein isolate with collagen powder? I try to avoid whey but I understand itās imprtance in this recipe, so I was just trying to think of other similar alternatives! Thoughts? š
Hi Paola,
Thanks so much for the recipe-cannot wait to tryšJust regarding the protein isolate powder-would egg white protein powder work or does it have to be protein isolate powder?(Or is that even a different thingš¤)?
Thanks so much š
Egg white protein doesn’t work Sharon xo
I discovered your site a couple days ago, passed it on to my sister and she said she made the rolls and they were awesome!!! So, I’m definitely excited to make them…this may have already been asked and answered but just wondering if egg white protein powder would work?? I can’t do dairy, including whey protein…hoping egg white works b/c I REALLY miss bread!!
I just explored your website and I cannot believe how awsome and talented you are ! Undeniably A+ for both the culinary and photographic skills you possess, not to mention that you are so kind to share these authentic recipes with people in need. Thank you so so much <3
Mine tastes great but shrunk quite a bit while cooling. Any suggestions?
HI Michael! Did you use the whey protein? If you did, it could also be that they needed a little bit longer in the oven (it’s the most common thing when baked goods overall collapse). xo!
I did but the middle roll was a bit doughy so maybe 5 more min in the oven next time. Thanks! Best recipe ever!
This recipe is incredible–no one I shared them with realized they were “free” of anything! My partner is celiac and I have been eating a keto for about two months now. Needless to say, your site has been a godsend and we recommend it to everyone! Thank you!!!
Will just a whey protein powder work or does it have to be isolate?
I haven’t tried it myself, but a couple readers have used it in the sandwich bread and reported back with good results xo
I just made these and the first time i forgot to add the maple syrup to the yeast but the second time i remembered everything. I was a bit worried because after leaving the rolls to rise it didn’t seem to change much after an hour so i put it outside for a little bit and that seemed to help. I kept them in the oven for 25 minutes and i think for a more bready texture i should’ve cooked them a little longer because the inside was still a little soft. Overall these are amazing and this website has amazing keto recipes. I made 3 recipes today alone off this website and everyone turned out perfect. Would recommend trying this recipe out.
These are amazing! Just made them and they are the real deal! They look, feel, taste just like a yeast cinnamon roll! Has anyone tried freezing them? I would love to be able to have some ready for guests-pre cut-take out what you need then just let them thaw, rise, and bake fresh?
Yay so awesome to hear! I actually haven’t tried yet, but I promise to try a few freezing options for you guys next month xo!