Keto Cinnamon Rolls
Published December 13, 2020 • Updated February 26, 2026
This post may contain affiliate links. See my disclosure policy.
I tested this recipe more times than I can count to get a cinnamon roll that actually tastes real. No fathead dough, no mozzarella. Just almond flour, protein powder, and a triple-spice filling for a low carb pastry under 2g net carbs.
Most keto cinnamon rolls use fathead dough, and I understand the appeal. Mozzarella makes a pliable, forgiving dough. But when you bite into one, there’s an underlying cheese flavor that has no business being in a breakfast pastry. I wanted something that tasted like a real bakery roll, just without the carbs.
This recipe skips the mozzarella entirely. I use almond flour and protein powder to build the dough structure. The protein powder acts like gluten in a traditional flour dough, giving you a rollable, sliceable dough that holds its shape without cheese. Xanthan gum locks it all together. When I first developed this recipe, I tried skipping the protein powder and the dough turned into crumbly sand. Adding it back was the single biggest fix. It’s essential.
The spice blend is what makes these different from every other version I’ve found online. Most recipes just use cinnamon. I add cardamom and nutmeg to both the dough and the filling, and the difference is obvious the first time you try it. Readers have described it as “earthy and complex” and “festive and fresher,” which is exactly the flavor profile I was building toward.
I’ve been making these since 2018, and they’re the recipe my kids actually request. Not because they’re “healthy” (they don’t care about that), but because to them it’s just a Saturday morning treat. At under 2g net carbs per roll, I don’t think twice about saying yes.
One thing I’ve figured out over the years: these are the perfect make-ahead breakfast. I roll and slice them the night before, cover the tray, and refrigerate overnight. In the morning, they go straight into the oven. They also freeze well (full instructions in the storage section below). I do double batches every other week and keep a stash in my freezer at all times.
For frosting, you have two options: a buttery glaze or a cream cheese frosting. I lean toward the cream cheese version because the tang plays off the warm spices perfectly. If you want something lighter, the butter glaze drizzled on warm rolls is the way to go.
If you love low carb breakfast pastries, try my keto monkey bread or the single-serve version when you’re cooking for one.
How to make these cinnamon rolls
The dough comes together in one bowl. Mix the dry ingredients, stir in the wet, and you’re rolling it out within minutes. If the dough feels too soft to slice, refrigerate for 30-60 minutes before cutting. If it comes out sandy or crumbly, make sure you used protein powder (not collagen) and that your almond flour is finely ground. I roll mine between two sheets of parchment paper to keep everything clean.
Explore 683+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Cinnamon Buns Ingredients
2 cups almond flour -
1/2 cup unflavored or vanilla protein powder
-
2 tablespoons sugar-free sweetener
-
2 1/2 teaspoons baking powder
-
2 teaspoon xanthan gum
-
1 teaspoon ground cardamom
-
1 teaspoon salt
-
1/2 cup unsalted butter, melted
-
1/4 cup sour cream
-
1/4 cup hot water
-
2 tablespoons unsalted butter, melted
-
1/4 cup golden monk fruit, or erythritol
-
1 tablespoon cinnamon
-
1/4 teaspoon ground nutmeg
-
pinch of salt
Buttered Icing Ingredients
-
2 tablespoons butter, melted
-
1/2 cup powdered sweetener
-
2 teaspoons vanilla
Cream Cheese Frosting Ingredients
-
8 oz cream cheese, softened
-
1/2 cup butter, softened
-
1/2 cup powdered sweetener
Step by Step Instructions
Step by Step Instructions
Combine dry ingredients
Combine almond flour, protein powder, sweetener, baking powder, xanthan gum, cardamom and salt to a medium bowl. Mix until combined.
- 2 cups almond flour
- 1/2 cup protein powder
- 2 tablespoon sugar-free sweetener
- 2 1/2 teaspoons baking powder
- 2 teaspoons xanthan gum
- 1 teaspoon ground cardamom
- 1 teaspoon salt
Now the wet
Mix in 1/2 cup melted butter, sour cream and hot water.
- 1/2 cup unsalted butter, melted
- 1/4 cup sour cream
- 1/4 cup hot water
Roll it flat
Place dough in between two sheets of parchment paper and press and roll into a rectangle shape about 1/4 inch thick using a rolling pin.
Cinnamon mixture
In a small bowl, combine brown sugar free sweetener, cinnamon, ground nutmeg and a pinch of salt.
- 1/4 cup brown sugar free sweetener
- 1 tablespoon cinnamon
- 1/4 teaspoon nutmeg
- pinch of salt
Butter & spice
Using a pastry brush or the back of a spoon, spread 2 tablespoons melted butter onto the top of the rectangle of dough. Sprinkle cinnamon sweetener mixture on top the butter.
- 2 tablespoons unsalted butter, melted
Create a cinnamon roll log
Starting at the long end of the rectangle dough, tightly roll up the dough over the filling. Cut the dough crosswise into even slices (about 1 inch thick). Arrange sliced cinnamon rolls onto a parchment lined baking tray or dish. If dough is sticky and too soft to cut, refrigerate the dough for 30-60 minutes before slicing.
Buttered icing
To make the buttered icing, combine butter, powdered sugar free sweetener and vanilla in a small bowl. Drizzle over baked cinnamon rolls.
- 2 tablespoons melted butter
- 1/2 cup powdered sugar free sweetener
- 2 teaspoon vanilla extract
Cream cheese icing
To make the cream cheese frosting, beat together softened cream cheese, butter and powdered sugar free sweetener in a medium bowl until light and fluffy. Spread on top of cool cinnamon rolls.
- 8 oz cream cheese, softened
- 1/2 cup unsalted butter, softened
- 1/2 cup powdered sugar free sweetener
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Your Macros. Your Recipes. Calculated in 60 Seconds.
Get personalized keto macros and instantly see which recipes fit your targets. No more guessing what to eat.
Get My Macros + Recipes →Frequently Asked Questions
Can I freeze these before baking?
I do this every other week. Slice the unbaked rolls, freeze them flat on a parchment-lined tray until solid, then transfer to a freezer bag. Bake from frozen at 325 degrees with about 5 extra minutes of oven time. I've kept them in the freezer for 2 months with no change in texture.
What's the best sweetener for this recipe — erythritol, monk fruit, or allulose?
I use golden monk fruit in the filling because it mimics brown sugar without the cooling aftertaste of straight erythritol. If you want softer, gooier rolls, try allulose. It doesn't crystallize the way erythritol can, so the filling stays almost caramel-like. I've tested all three and my preference is monk fruit for the filling, powdered sweetener for the frostings.
Can I substitute collagen for protein powder?
I haven't tried collagen in this specific recipe, and I'd be cautious. The protein powder acts structurally like gluten. It gives the dough elasticity and helps it hold together when you roll and slice. Collagen doesn't have that same binding strength. If you try it, let me know how it turns out, but I'd expect a more crumbly result.
How do I fix dough that's too sticky to roll?
Refrigerate it. That's my go-to fix. I chill the dough for 30-60 minutes when it's too soft to work with. Also make sure you're rolling between two sheets of parchment paper. If it's still sticky after chilling, dust a tiny bit of almond flour on the parchment before rolling.
Can I make these dairy-free?
I haven't done a fully dairy-free batch yet, but here's what I'd swap based on my experience with these ingredients: coconut cream for the sour cream, and dairy-free butter (like Miyoko's) for the regular butter. The cream cheese frosting won't work dairy-free, so go with the butter glaze option using dairy-free butter. The dough structure comes from protein powder and xanthan gum, not dairy, so it should hold up.
Why does my dough come out crumbly or sandy?
This usually means the protein powder was either skipped or swapped for something that doesn't bind the same way (like collagen). I consider the protein powder essential in this recipe. It acts like gluten. When a reader had this exact problem, I suggested adding two eggs to bring the dough together, and that worked. My first recommendation is to make sure you're using whey or a plant-based protein powder, not collagen.
Can I use egg white protein powder instead of whey?
I haven't tested egg white protein in this exact recipe, but I use it in my single-serve version and it works well. The binding properties are similar to whey, so I'd expect good results here. Use the same 1/2 cup measurement.
What can I use instead of cardamom?
You can leave it out entirely and the rolls will still taste good, just less complex. If you want a substitute, try a pinch of extra nutmeg or a little allspice. I like cardamom because it adds this earthy warmth that readers always notice, but it's not a dealbreaker if you skip it.
One thing that changed how these come out for me: chill the dough for 20 minutes before rolling. I skipped this the first two attempts and the dough kept tearing at the edges and bunching up under the parchment no matter how careful I was. Cold dough holds its shape when you cut, and the spirals stay tight instead of unraveling. The other thing I changed was browning the butter before mixing it into the filling, and the cardamom especially does something different in brown butter than it does in plain melted butter. The filling gets this almost toasted, almost caramel-spice thing going that I wasn't expecting at all. I've made enough keto baked goods to be skeptical of anything claiming to taste real, but between the chill trick and the browned butter, these are genuinely the thing I look forward to on Sunday mornings.
Made a double batch Sunday and they've been in my fridge all week. Air fryer at 350 for 2 minutes and they're somehow better than fresh, the cardamom filling gets all warm and fragrant again. Going into the permanent Sunday rotation.
That 350 for 2 minutes tip is going in my notes. The cardamom really does come back with dry heat.
This is my go-to Sunday morning recipe. I make a double batch every other week and freeze half for quick breakfasts.
Love that you do double batches. I do the same thing and reheat them straight from frozen in the microwave for about 40 seconds. They come out soft like they're fresh.
I’ve been making the single serving for my grandson who has to be on keto due to health reasons. I decided to do the full batch today. Two little tricks I taught myself is when I’m rolling out for one cinnamon roll. I fold the parchment paper over to the width that I want my cinnamon bun then use my hand to spread it out. Makes a perfect long roll for the recipe.for the 8 count roll recipe I used a Swiss roll pan to roll it out in with parchment paper. I just use my hands to press it out to all the corners and it made a perfect rectangle shape may not be necessary for some, but it made it easier for me. And by the way, these are my grandson’s and my husband’s favorite cinnamon rolls.
Wait, Swiss roll pan. I've been using a regular sheet pan and fighting with the corners. Trying that next batch.
Would it be possible to use egg white protein powder? I can't use Whey protein but I would love to try these cinnamon rolls.🤤
I haven't tried that with this recipe but I do use it in my cinnamon roll for one recipe https://www.ketofocus.com/recipes/single-serve-cinnamon-roll/ so...I think it would work
I love your recipes though havent tried all. Some, yes. Is there a good substitute for cardamom? Is not available 8n my place. Thank you.
I'm glad you are enjoying the recipes! You can just omit the cardamom if you don't have it. Or try a pinch of nutmeg.
The recipe for the roll says 1/2 cup butter melted, but lower down in step 3 it says 1 cup butter melted. Which is correct?
The 1/2 cup butter is correct. I updated the recipe.
I made these and they’re delicious I’m so glad I don’t have to miss out on one of my faves
Cinnamon rolls were my thing before keto too. That's why I kept making batches until the dough worked without any mozzarella.
This recipe looks so so good.
Is there a substitute I can use instead of protein powder?
You can try using coconut flour instead. It will change the texture though, they will be denser
These look wonderful! I do have a question. Can I use vanilla keto chow for the protein powder? Thank you!
I haven't tried that so I'm not 100% sure, but if keto chow has around 25g of protein per 1/4 cup, then it should work.
Do you have a recipe for Pecan Sticky Buns? The dough is and filling is similar other than you add Pecans. The only thing that I'm worried about is how to make a caramel sauce that will work for the top ( once you invert the buns). Can you help? Also, I'm aware that adding pecans, other ingredients will change the macros.
This should work for sticky buns too. I actually have a keto monkey bread recipe coming out soon with a caramel sticky syrup. So you can use that. This recipe should be up by Thanksgiving.
For the cream cheese frosting recipe, in the video you say 1/2 stick of butter (and you specified 4 TBs) but in the recipe, it says 1/2 cup of butter which is 1 stick. Which amount should I use?
It's a 1/2 cup butter or 1 stick. I think I get confused because I put the big bar of Kerrygold butter and 1/2 stick of that is 1/2 cup.
Thank you for posting this. I had the same question! I will follow the recipe and not the video.
Yep, recipe card is the most up to date. I tweak things after filming sometimes and the card always gets updated first.
Can I use collagen powder instead of protein powder?
I haven't tried using collagen in this recipe. If you try it, let me know how it works.
I can’t get over how good these are! Thank you for your wonderful recipe.
The cardamom in the filling is what makes these taste like an actual cinnamon roll. Glad they hit.