Keto Cinnamon Rolls
Published December 13, 2020 • Updated February 26, 2026
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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.
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Cinnamon Buns Ingredients
2 cups almond flour -
1/2 cup unflavored or vanilla protein powder
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2 tablespoons sugar-free sweetener
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2 1/2 teaspoons baking powder
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2 teaspoon xanthan gum
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1 teaspoon ground cardamom
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1 teaspoon salt
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1/2 cup unsalted butter, melted
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1/4 cup sour cream
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1/4 cup hot water
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2 tablespoons unsalted butter, melted
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1/4 cup golden monk fruit, or erythritol
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1 tablespoon cinnamon
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1/4 teaspoon ground nutmeg
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pinch of salt
Buttered Icing Ingredients
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2 tablespoons butter, melted
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1/2 cup powdered sweetener
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2 teaspoons vanilla
Cream Cheese Frosting Ingredients
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8 oz cream cheese, softened
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1/2 cup butter, softened
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1/2 cup powdered sweetener
Step by Step Instructions
Step by Step Instructions
Preheat oven
Preheat oven to 325 degrees.
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.
Bake it
Bake at 325 degrees for 16 to 20 minutes or until the rolls are golden brown on top.
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.
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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.
My wife grabbed one before I could even plate them and said they taste like actual cinnamon rolls. She's not doing keto, doesn't care about keto, and her whole frame of reference is the Pillsbury can, so that landed. Four stars because mine got a little dark on the bottom at 325 and I had to pull them early, but the spice blend in that filling more than made up for it.
Non-keto wife, Pillsbury as the baseline, four stars. I'll take it. For the bottom burning, try sliding an extra baking sheet underneath the pan. Fixed that for me at 325.
Tried four other keto cinnamon roll recipes before this one, all mozzarella dough, none of them came close. The cardamom in the filling is what makes it taste like an actual bakery roll instead of a keto project.
Four mozzarella doughs and you kept going. The protein powder is what makes this one behave like actual dough instead of flatbread that sort of looks rolled.
Brought these to a spring brunch last weekend and I'm still not over it. My friend Renata, who does real pastry baking (like, sourdough laminated dough, that level), took a bite and asked which bakery I got them from. Genuinely thought I'd bought them. The cardamom is doing something in that filling that reads way more sophisticated than 'keto cinnamon roll.' Made a double batch, told myself half was for keeping, walked away with nothing. Next time: triple batch, hide a dozen before I leave.
Renata not recognizing it is the cardamom and nutmeg together. That combination reads bakery even when it came out of your oven. Triple batch and hide them before you walk out the door.
My air fryer has basically replaced my oven lately (it preheats so much faster). Would these work in it? I'd assume the xanthan gum keeps them together, but not sure how much to adjust from 325 degrees.
My daughter walked into the kitchen while these were baking and asked if I ordered from a bakery. She grabbed one straight off the pan before I even got to the frosting. First time making anything like this and I genuinely did not expect almond flour to do that.
Mine too. That almond flour smell hits different when it actually works.
My son has been lobbying for 'real' cinnamon rolls every Sunday for months, so I finally made these to see if they'd pass. He took one bite, paused, and asked if I'd gone to a bakery. The triple-spice filling is what got him, I think (he kept saying something tasted 'different but good'), and that cardamom really does change the whole thing. We're locked in for Sunday mornings now.
'Different but good' is the cardamom working. Most people can't name it, just know something's there.
Almost bailed halfway. Keto dough always fights me, but this one rolled out without cracking. The cardamom smell when the oven opened, though. Didn't see that coming. Four stars because mine came out flat (still learning), but the flavor was there.
Cold dough right before slicing. If it warmed up while you were rolling, that's the flat. I chill mine at least 20 minutes before I cut them.
Six batches in and I'm still a little floored by the texture. Something about the xanthan gum and protein powder combination creates this pull when you bite in that I associate with actual cinnamon rolls. Batch three I started adding a little extra cardamom to the filling and it completely changed the depth of the spice. Sunday mornings are different now.
That extra cardamom note is going in my recipe update. Batch three instincts are usually right.
Thought cinnamon rolls were just gone for good when I went keto, but the cardamom in this filling had me tearing up a little (mine came out slightly dense but I know that's on me).
The cardamom does that. Dense usually means rolled too thick. I aim for 1/4 inch and they puff up more.
Made a batch of these on Sunday to get through the week. I was nervous about the xanthan gum because I had never used it before, but the dough came together without any issues. By Thursday they were still soft enough to microwave for 20 seconds and eat with coffee. Doubling the batch next time.
The protein powder is what keeps them soft through Thursday, same reason I don't swap it out. Xanthan gum stops being scary after the first batch.
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.
The browned butter filling is going on my test list this week. You're right about the cardamom - it blooms in fat differently than water-based anything, and browned milk solids on top of that I can imagine exactly what you're describing. Need to try it.
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