Despite being on the keto diet, you’ve likely woken up on countless mornings craving the sweet, warm, and gooey goodness of a cinnamon roll. But with the strict dietary commitments of this very low-carb diet, indulging in this classic treat might seem like an impossible dream. And even when you find a keto cinnamon roll recipe that works, you realize you don’t have hours to spend in the kitchen. Fear not, fellow pastry enthusiasts, because we’re about to change your mornings for the better! Introducing 3 no-fuss keto cinnamon roll recipes that will satisfy your cravings without sabotaging your diet. These deliciously guilt-free alternatives are perfect for those hectic mornings when you need a tasty pick-me-up that won’t throw you off track. Better still — they’re quick and easy to make ahead of time for busy mornings.
Is Cinnamon Keto Friendly?
Cinnamon is indeed keto-friendly, and it can be a flavorful addition to your ketogenic diet. This widely-loved spice is derived from the inner bark of trees belonging to the Cinnamomum family. It is available in two main types: Ceylon cinnamon (also known as “true” cinnamon) and Cassia cinnamon (the more common variety found in most stores) (4).
When it comes to the keto diet, the primary focus is on maintaining low carbohydrate intake while consuming adequate amounts of healthy fats and proteins. Cinnamon fits perfectly into this dietary plan because it contains minimal carbohydrates.
One teaspoon (2.6 grams) of ground cinnamon contains only 0.7 grams of net carbs (total carbs minus fiber), making it a low-carb option for enhancing flavor in various keto recipes (2).
In addition to its low-carb content, cinnamon also boasts several health benefits that can complement the keto lifestyle.
Some of these benefits include:
Blood Sugar Regulation
Cinnamon has been shown to help lower blood sugar levels and improve insulin sensitivity, which can be especially beneficial for those following a keto diet to manage diabetes or prediabetes (5).
Cinnamon is rich in polyphenols, which are powerful antioxidants that help protect the body from oxidative stress and reduce inflammation (3).
The compounds in cinnamon exhibit anti-inflammatory properties, which can support overall health and well-being (1).
How Many Carbs Are In A Cinnamon Roll?
The number of carbs in a cinnamon roll can vary significantly depending on the size, ingredients used, and any added toppings or frosting.
A standard store-bought or homemade cinnamon roll, made with traditional ingredients like wheat flour and sugar, can contain anywhere from 30-50 grams of carbohydrates or more per serving.
This carb count is primarily due to the use of wheat flour in the dough and sugar in both the filling and glaze or frosting.
Additionally, larger cinnamon rolls or those with extra filling and toppings can have an even higher carb content.
On the other hand, keto-friendly cinnamon rolls made with low-carb ingredients such as almond or coconut flour and sugar substitutes like erythritol or stevia can have significantly fewer carbs.
A keto cinnamon roll may contain around 5-10 grams of net carbs (total carbs minus fiber) per serving. The specific carb count will depend on the exact recipe and portion size.
How Many Calories Are In A Cinnamon Roll?
The number of calories in a cinnamon roll can vary widely depending on the size, ingredients used, and any added toppings or frosting.
A standard store-bought or homemade cinnamon roll, made with traditional ingredients like wheat flour, sugar, and butter, can contain anywhere from 250-500 calories or more per serving.
The calorie count is primarily due to the combination of carbs from the wheat flour, fats from the butter, and sugars in both the filling and glaze or frosting. Larger cinnamon rolls or those with extra filling, toppings, or richer frostings can have even higher calorie content.
A keto-friendly cinnamon roll, made with low-carb ingredients, such as almond or coconut flour, sugar substitutes like erythritol or stevia, and potentially healthier fats like grass-fed butter or coconut oil, can have fewer calories compared to a traditional cinnamon roll.
A keto cinnamon roll may contain around 150-300 calories per serving, depending on the exact recipe and portion size.
While keto cinnamon rolls may have fewer calories than their traditional counterparts, they still provide a significant number of calories due to their high-fat content. As always, it’s essential to be mindful of portion sizes and overall caloric intake when enjoying any treat – whether traditional or keto-friendly.
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How To Make Keto Cinnamon Rolls?
Making keto cinnamon rolls involves swapping out traditional high-carb ingredients for low-carb alternatives while maintaining the delicious taste and texture of the classic pastry.
Here’s a comprehensive guide to help you create scrumptious keto cinnamon rolls:
1. Choose A Low-Carb Flour Alternative
Traditional cinnamon rolls use wheat flour, which is high in carbohydrates. For keto cinnamon rolls, opt for low-carb flour, such as almond flour, coconut flour, or a combination of both. These flours are not only low in carbs but also rich in fiber and healthy fats.
2. Select A Keto-Friendly Sweetener
Regular sugar is a no-go on the keto diet. Instead, use keto-approved sweeteners like erythritol, stevia, xylitol, or monk fruit sweetener. These sweeteners have minimal to no impact on blood sugar levels, making them ideal for keto recipes.
3. Use Healthier Fats
Incorporate potentially healthier fats into your keto cinnamon rolls to maintain the macronutrient balance required for a ketogenic diet. You can use grass-fed butter, ghee, or coconut oil for the dough and filling.
4. Opt For A Sugar-Free Glaze Or Frosting
A traditional cinnamon roll often has a sugary glaze or cream cheese frosting. To make it keto-friendly, prepare a sugar-free glaze using keto-approved sweeteners or a cream cheese frosting made with full-fat cream cheese, a keto sweetener, and vanilla extract.
5. Leavening Agents
To achieve a fluffy texture, use leavening agents like baking powder or a combination of baking soda and an acid (e.g., vinegar or lemon juice). Ensure that the baking powder is aluminum-free to avoid any bitter aftertaste.
6. Binding Ingredients
Low-carb flours may require additional binding agents to hold the dough together. Common options include xanthan gum, psyllium husk powder, or ground flaxseeds. These ingredients also add fiber to your keto cinnamon rolls.
7. Additional Ingredients
For added flavor and texture, consider including chopped nuts (e.g., pecans or walnuts) or unsweetened shredded coconut in the filling.
How to prepare your Keto Cinnamon Roll:
- Prepare the dough by combining the low-carb flour(s), sweetener, leavening agent, binding ingredient, and melted fat.
- Gradually add liquid (water, almond milk, or heavy cream) to form a pliable dough. Knead until smooth, then let it rest for a few minutes.
- Roll out the dough into a rectangle on a piece of parchment paper. Make sure it’s not too thin to prevent tearing when rolling.
- Prepare the filling by mixing softened fat (butter, ghee, or coconut oil), sweetener, and ground cinnamon. Spread this mixture evenly over the rolled-out dough.
- Carefully roll the dough into a log, using the parchment paper as a guide. Slice the log into individual rolls using a sharp knife or dental floss.
- Place the rolls in a greased baking dish and bake at 350°F (175°C) for 20-30 minutes until golden brown and cooked through.
- While the rolls are baking, prepare the sugar-free glaze or frosting.
- Once the rolls have cooled slightly, drizzle or spread the glaze or frosting on top, and enjoy!
What Is The Best Keto Cinnamon Rolls Recipe?
Finding the perfect recipe keto cinnamon roll can be a game-changer for anyone following a low-carb lifestyle.
With so many delicious options available, it’s hard to pick just one as the best. However, in this section, we’ll introduce you to three amazing options that have been tried, tested, and loved by the keto community.
Each of these recipes offers a unique spin on the classic cinnamon roll while adhering to the principles of the ketogenic diet.
Keto Cinnamon Roll Coconut Flour Recipe (7)
Coconut flour is one of the most popular low-carb flour used for making keto-friendly desserts for good reasons; it’s high in fiber and fats, making it an ideal fit for a ketogenic diet.
You’ll love this keto cinnamon roll in a mug recipe for three reasons; it takes just a few minutes to prepare, needs only a handful of ingredients, and uses a mug, which means you don’t have to worry about rolling out dough.
For The Cinnamon Rolls
- 1 large egg yolk
- ½ tbsp (7 g) melted unsalted butter
- 1 tsp pure vanilla extract
- ½ cup (56 g) Kirkland’s blanched almond flour
- 3 tbsp (25 g) confectioners swerve
- ½ tsp (2 g) xanthan gum
- Heaping ¼ tsp baking powder
- Pinch of salt
For The Filling
- ½ tbsp (6 g) brown swerve
- Pinch of cinnamon
For The Icing
- 1 tbsp (9 g) confectioners swerve
- ¾ tsp (6 g) heavy whipping cream
- Preheat the oven to 350°F (175°C).
- In a medium-sized bowl, whisk together egg yolk, melted butter, and vanilla extract until combined.
- Add the almond flour, Swerve, xanthan gum, baking powder, and salt; mix until a dough forms. Grease a mug with butter or oil and press the dough into it.
- In a small bowl, mix the brown Swerve and cinnamon for the filling; spread onto the dough in the mug.
- Bake in a preheated oven for 8-10 minutes or until lightly browned on top.
- Meanwhile, prepare the icing by mixing the Swerve and cream until a creamy consistency is achieved.
- Once the cinnamon roll is done baking, drizzle with icing and enjoy!
You may use a microwave to cook the cinnamon roll for 2-3 minutes instead of baking in an oven.
This recipe is courtesy of The Diet Chefs.
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Keto Cinnamon Roll Almond Flour Recipe (8)
If you’re looking for a more traditional keto cinnamon rolls recipe, then this almond flour version is sure to be your go-to. It’s packed with healthy fats from almond flour and a delicious sugar-free cream cheese frosting.
The best part is, the keto cinnamon roll icing recipe included here can be adjusted to your taste by using milk according to the amount you prefer.
For The Dough
- 2 cups almond flour
- 1 tablespoon baking powder
- 2 tablespoons erythritol or any granulated sweetener of choice
- 3 cups shredded mozzarella cheese (low moisture)
- 2 ounces of cream cheese
- 2 large eggs
For The Filling
- ¼ cup melted butter
- ⅓ cup brown sugar substitute
- 1 tablespoon cinnamon
For The Icing
- 4 ounces of cream cheese
- ½ cup softened butter
- 2 cups powdered sugar substitute
- 1-2 tablespoons milk
- Preheat your oven to 350°F (180°C) and line a baking sheet with parchment paper.
- In a medium-sized mixing bowl, combine the almond flour, baking powder, and erythritol. Set aside.
- In a separate microwave-safe bowl, add the mozzarella cheese and cream cheese. Microwave for 1-2 minutes, stirring every 30 seconds until fully melted and combined.
- Add the melted cheese mixture and eggs to the almond flour mixture. Mix well until a dough forms. If the dough is too sticky, you can refrigerate it for 10-15 minutes to make it easier to handle.
- Place the dough between two pieces of parchment paper and roll it out into a rectangle shape, about ¼ inch thick.
- Prepare the filling by mixing together the melted butter, brown sugar substitute, and cinnamon in a small bowl.
- Spread the filling evenly over the dough, leaving a small border around the edges.
- Carefully roll the dough into a log, using the parchment paper to help you lift and roll. Once rolled, gently press the seam to seal.
- Using a sharp knife or dental floss, cut the log into 12 equal pieces.
- Place the cinnamon rolls on the prepared baking sheet, spacing them evenly apart.
- Bake for 20-25 minutes, or until the rolls are golden brown and cooked through.
- While the cinnamon rolls are baking, prepare the icing by beating together the cream cheese, softened butter, powdered sugar substitute, and milk until smooth and creamy.
- Allow the cinnamon rolls to cool for about 5 minutes before drizzling the icing on top.
This recipe is courtesy of The Big Man’s World.
Keto Cinnamon Roll Muffin Recipe (6)
If you’re looking for a delicious keto-friendly snack, look no further than these Keto Cinnamon Roll Muffins!
This easy recipe is made with coconut flour, butter, eggs, monk fruit sweetener, and cinnamon. The result is a fluffy and moist muffin that’s sure to satisfy your cravings. Plus, each muffin has just 4.8 grams of net carbs.
- ½ cup (4 oz) unsalted melted butter
- 4 eggs
- 1 egg white
- 1 tsp pure vanilla extract
- ⅔ cup (128 g) classic monk fruit sweetener
- ½ cup + 2 tbsp (70 g) coconut flour
- 1 tbsp cinnamon
- 2 tsp cream of tartar
- 1 tsp baking soda
- ¼ tsp ground ginger
- ¼ tsp salt
- 3 tbsp (36 g) classic monk fruit sweetener
- 5 oz cream cheese, warmed
- ½ tsp pure vanilla extract
- 1/16 tsp cinnamon
- Preheat your oven to 350°F (175°C).
- Grease a standard 12-cup muffin tin with butter or cooking spray.
- In a large bowl, whisk together the melted butter, eggs, egg white, and vanilla extract until fully combined.
- Add the monk fruit sweetener, coconut flour, cinnamon, cream of tartar, baking soda, ground ginger, and salt; mix until a thick batter forms.
- Divide the batter evenly among 12 muffin cups; bake in a preheated oven for 18-20 minutes or until lightly golden brown on top.
- In the meantime, make the frosting by combining all of the ingredients in a medium bowl; beat until light and fluffy.
- Once the muffins are done baking, remove them from the oven and let them cool for 5 minutes before frosting.
- Optionally, garnish with some extra cinnamon on top before serving.
This recipe is courtesy of Real Balanced.
The Bottom Line
These 3 no-fuss keto cinnamon roll recipes are perfect for busy mornings when you’re craving a delicious, low-carb treat. Each recipe offers a unique spin on the classic cinnamon roll while adhering to the principles of the ketogenic diet. Using these, you can now enjoy scrumptious cinnamon rolls without compromising your dietary goals.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Beneficial Effects of Cinnamon on the Metabolic Syndrome, Inflammation, and Pain, and Mechanisms Underlying These Effects – A Review (2012, sciencedirect.com)
- Calories in Cinammon (n.d., nutritionix.com)
- Cinnamon: A Multifaceted Medicinal Plant (2014, hindawi.com)
- Cinnamon: Mystic powers of a minute ingredient (2015, ncbi.nlm.nih.gov)
- Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes (2010, ncbi.nlm.nih.gov)
- Keto Cinnamon Roll Muffins (2019, realbalanced.com)
- Keto Cinnamon Rolls In 5 Minutes | Easy, Low Carb, & Made In A Mug (2022 thedietchefs.com)
- Keto Cinnamon Rolls With 2 Minutes Prep | Like The Real Thing (2022, thebigmansworld.com)