Cinnamon Rolls the Keto Way

Cinnamon Rolls the Keto Way
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I used to be an amateur bread baker in my past life. I would make something almost daily that was a combination of wheat, yeast, oil, sugar, and eggs. It was a rare day when that smell wasn’t coming from the kitchen, my shirt covered with floury Hobbit handprints, and a bowl on the counter covered with a cloth, gluteny dough rising under it. I had a cabinet that was just flour and sugar. Now, it looks like this :).

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A part of me does miss it, more the process than the foods now that I keto so much stuff. I got an almost Zen-like feeling from working the dough, checking it, doing window pane tests, and getting excited when it came out right. I’d make loaves of bread, English muffins, bagels, naan, pretzels, and on the weekends for a special treat…cinnamon rolls.

Spirals of dough, soft on the inside, just a little firm on the outside, twisted up with cinnamon and sugar, topped with a sweet, thick glaze. A discussion came up on the Keto Plus FB group so I thought I’d take another shot at these. I’m going to give you a heads-up, these take a little more time and work than most of my recipes, it’s the nature of the beast. No, you won’t be slaving in the kitchen for hours, but it does take a little planning ahead and a bit more ‘production’ than I usually do. No fear, you can do this :).

Want to make some Cinnamon Rolls?

Cinnamon Rolls the Keto Way

3 eggs
1/2 cup softened butter, salted
1 cup or equivalent of Stevia
1/4 cup coconut flour
1/2 cup almond flour\meal (or pepita flour)
1/4 cup vanilla whey isolate
1 tsp baking powder
1 tsp vanilla extract

Preheat oven to 350F.

In one bowl, whip the eggs, butter, vanilla, and sweetener until it is well combined and smooth. In another bowl, put all the dry in, then whisk to combine and break up clumps. Pour the dry into the wet and with a rubber or silicone spatula or spoon, stir and fold until a thick dough forms. It will be a little sticky, don’t fret. Cover with plastic wrap and place in fridge to chill overnight.

Cinnamon Rolls the Keto Way

Once it’s chilled, get out two sheets of parchment or silicon mats, spray or rub both down with coconut oil. Place dough on greased parchment\mat, push the dough down a bit and form a rough rectangle with your hands.

Cinnamon Rolls the Keto Way

Top with the other sheet of parchment\mat. Roll the dough out with a rolling pin into a rectangle, about 1/4 to 1/2 inch thick. The thicker you make it, the less dense the final rolls will be. Carefully peel off the top parchment\mat. Square up the rectangle with your hands.

Now, let’s make the inner goodness:)

3 tbsp melted butter
1 tbsp cinnamon
1 tbsp sweetener

With a brush or spoon, cover the dough with the melted butter, making sure you get it from edge to edge across the shorter part of the rectangle and leave about 1/2″ without butter on the two ends that you are going to roll from (you will roll this down the longer length of the dough).


Mix the sweetener and cinnamon together and sprinkle evenly over the dough.


Roll up dough, start by folding over with your hands one end, then I found it easiest to lift the parchment\mat over the top, pull it towards the other end, and use that to roll up the dough. Unfortunately, I forgot to snap a pic of this process but it is the same method I use in my pumpkin roll. Cut into 1 1/2 inch pieces. Place the rolls into a greased muffin tin or baking dish (made a small batch so I used muffin tins but with the larger rolls, I recommend the above method).


Bake for 12-15 minutes, you want the tops of the rolls to just get a little brown, not too much or they will be dry.

Remove from the oven and let cool for about 10-15 minutes or until they are warm to the touch but not hot enough to burn you.

Let’s make the glaze

1/4 cup vanilla whey protein powder
3 tbsp heavy cream

Place all ingredients into a medium sized bowl and whisk the hell out of it until smooth. drizzle over cinnamon rolls. Chow down!!!

Cinnamon Rolls the Keto Way

Cinnamon Rolls the Keto Way

Nutritional information (based off my brand of ingredients, double-check yours!): Calories – 245, Fat: 23, Protein: 7, Carbs: 4, Fiber: 2, Net Carbs: 2.

Hey, if you read this and like it, feel free to give me some feedback in the comments. I’d love to hear from everyone on what they think of my ‘creations.’ If you have questions, ask! If you hate them, tell me 🙂. If you do your own tweaks, let me know, I love to learn new things!!

~The Hobbit

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  1. Reblogged this on and commented:
    Absolutely amazing! Now who doesn’t love cinnamon rolls? No one. Ever.

    1. 🙂 I think we all need more cinnamon rolls in our lives.

      ~The Hobbit

  2. This is awesome. You made my day 😀

  3. I’m new to low carb cooking. What flavor and brand do you suggest for the protein powder? It is expensive so I want to get the one I would use most in baking. I love your recipes and want to try them all.

    1. New to low carb cooking? Welcome to the fun!! Yes, protein powder can get pricey and not all work the same way in baking. I’ve wasted more money finding the right ones than any intelligent person would have (which says something about my brains 🙂 ). I have fantastic success with Dymatize Elite Whey for a flavored. I usually get the Vanilla because it is neutral tasting, but their chocolate is fantastic. They have a couple of different and similar named products. If you go with this brand, get the Elite Whey in the Gourmet flavors, not the Gourmet Elite Whey in the Gourmet flavors. Yeh, confusing, huh? The first one is low carb, the second is not. The tubs look like the one in the picture at the top of this page, that is a 5lb tub of it, it also comes in 1lb bags and 2lb tubs. I would recommend getting one of the small bags to try, and then if you like it get it in larger quantity to save money. We go through two 5lb tubs a month which is not usual, a 2lb tub should more than cover most people’s needs unless they are baking like I am (and making mistakes which wastes it 🙁 ).

      The unflavored I get is Piping Rock Unflavored Whey Isolate.

      I get all mine from Amazon, it is at least half the cost from getting it at the drug store (Walmart doesn’t carry either brand) and one third the cost from GNC. At the time of writing this, I pay $28 for the 2lb or $53 for the 5lb of the Dymatize. The Piping Rock is $14 for 1.2lbs (I definitely use less of this one). Yes, shipping if you do not have a Prime account will add to the prices, but even then, the closest Rite Aid sells the Dymatize 2lb for the same price I can get 5lbs from Amazon.

      Thanks for commenting and let me know if I can answer any other questions 🙂

      ~The Hobbit

  4. Thank you! Recipes are clear, easy to follow, and totally DELICIOUS!!!! Your additional tips also make the recipes “do-able!”

    1. Thank you so much!! That makes the Hobbit heart happy 🙂

      ~The Hobbit

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