Keto Cinnamon Rolls

4.8 Stars (17 Reviews) 45 Comments

The most authentic keto cinnamon rolls recipe you will ever have. This low carb breakfast pastry is made with almond flour, true cinnamon roll flavors and WITHOUT using cheese to make the keto pastry dough!

Fluffy, golden-brown keto cinnamon buns filled with a buttery, sweet blend of spices and topped with your choice of two gooey, sugar-free icing options. All that is missing is a cup of coffee!

thick cinnamon roll with a gooey center

These are a simple solution to a cinnamon roll craving without using keto fathead dough to make them. Because, let’s face it, mozzarella cheese doesn’t really belong in a cinnamon roll!

The downside of using fathead dough to make low carb cinnamon rolls is that these rolls have a cheese like taste. There is an underlying cheese flavor when you sink your teeth into each bite of cinnamon roll.

This keto cinnamon rolls recipe doesn’t use fathead dough. Instead, we use a combination of almond flour and protein powder, along with some levening agents to produce a fluffy cinnamon roll without the need for cheese. In this recipe, the xanthan gum helps hold the dough together. It’s structural roll replaces the need for melted mozzarella cheese in other low carb cinnamon roll recipes.

Along with my glazed keto donuts, these buns make for a sweet breakfast in the mornings or for special occasions like Christmas and Mother’s Day. They are the best keto cinnamon rolls I’ve had to date and many others agree. You will never go back to any other keto recipe once you try this one!

These easy keto cinnamon rolls are the ultimate make-ahead breakfast treat because they can be made the night before baking.


How to make keto cinnamon rolls

Since we are making cinnamon rolls without fathead dough, the recipe for this pastry is quite simple.

  1. Combine dry ingredients – Whisk together almond flour, protein powder, sugar free sweetener, baking powder, xanthan gum, cardamom and salt.
  2. Finish the dough – Stir in melted butter, sour cream and hot water.
  3. Roll out dough into a thin rectangle by placing cinnamon roll dough in between two sheets of parchment paper and using a rolling pin.
  4. Make cinnamon mixture using brown sugar free sweetener, ground cinnamon, nutmeg and salt.
  5. Spread on butter and spice by brushing on melted butter on top of the pastry dough and sprinkling cinnamon “sugar” mixture.
  6. Roll and cut into buns.
  7. Bake at 325 degrees until golden brown.
  8. Top each cinnamon roll with your choice of keto frosting options. 

Keto Cinnamon Rolls Recipe Video

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Cinnamon Buns Ingredients

Buttered Icing Ingredients

Cream Cheese Frosting Ingredients

Keto Cinnamon Rolls Directions

  • Keto Cinnamon Rolls
  • Baked and frosting cinnamon rolls on a tray with cinnamon sticks nearby.

    Cinnamon spice filling

    Cinnamon isn’t the only spice that makes up with delicious keto cinnamon rolls. This special blend of spices found in the dough and the filling creates an earthy complex blend of flavors. Here’s the seasonings you will need to make these special cinnamon rolls:

    • Cinnamon
    • Cardamom
    • Nutmeg
    A cinnamon roll topped with cream cheese frosting.

    Frosting options

    Although you don’t have to frost them, I think keto cinnamon rolls are always best when they are frosted. For toppings, you have two choices in sugar-free frostings:

    Butter glaze icing

    Contains butter, powdered sugar free sweetener and vanilla. This has a buttery flavor and a thinner consistency.

    Cream cheese frosting

    This keto frosting is made of cream cheese, softened butter and sweetener. The tanginess from the cream cheese pairs perfectly with the earthy cinnamon spice blend.

    Storage information & meal prep

    Storing in the refrigerator or room temperature.

    These low carb cinnamon rolls are best when they are fresh and enjoyed the same day, but you can still have them a few days later if you store them in an air tight container at room temperature or in the refrigerator. At room temperature, they will last for 2-3 days. In the refrigerator, the cinnamon buns will stay fresh for 3-5 days. 

    Meal prep instructions

    If you want to make these keto cinnamon rolls ahead of time, you can! They make the perfect Christmas morning breakfast. Simply make up your cinnamon rolls the night before, but don’t bake until the morning you want to have them.

    Favorite keto pastries

    Got a sweet tooth in the mornings or want a treat mid morning with your cup of coffee? Try these incredible low carb keto pastries.

    Keto Cinnamon Rolls: FAQS

    What is fathead dough?

    Fathead dough is keto dough made with mozzarella cheese and cream cheese used to make pizza crusts and pastries like bear claws, cinnamon rolls, bagels and donuts.

    How many carbs are in keto cinnamon rolls?

    For this keto cinnamon roll recipe the carbs are as follows: Total carbs: 4.2g and Net carbs: 1.9gOf course these numbers will change depending on serving size, the frosting and the amount of frosting applied.

    Is cinnamon allow on keto?

    Yes. Cinnamon is allowed on the keto diet. This entire recipe, which has 8 servings has 1 tablespoon of cinnamon. A tablespoon of cinnamon has about 1.7 grams net carbs.

    Nutritional information & Macros

    Nutrition Information

    Keto Cinnamon Rolls

    Servings: 8

    Amount Per Serving
    Calories 175
    Fat 16.5g
    Protein 4.5g
    Total Carbs 4.2g
    Net Carbs 1.9g

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      1. That was a typo. 🙂 LOL. I deleted that sentence. Just preheat your oven. You will cook these on a baking sheet but it doesn’t need to be greased. The rolls will sit on top of a sheet of parchment paper on the baking tray.

      1. The protein powder acts similar to gluten in a flour based recipe. It helps with structure; unfortunately, it is essential. You could try adding more almond flour and another teaspoon of xanthan gum to help hold everything together.

    1. I made the cinnamon rolls and they tasted fantastic. The Cardamon really gave it this festive and fresher taste. The rolls were soft in the center and slightly crunchy at the edges. Such buttery taste! Thank you for perfecting this recipe.

    2. I made these Sunday, one of the best keto bread treats ever. We are still eating they are keep great in the fridge. I warm them up for 10 seconds perfect. Thank You for this great recipe.

    3. I had to make this recipe twice because the first dough was basically sand and kept falling apart. The second batch was better by adding two eggs to bind the dough but still had a issue rolling the dough. The recipe does work by adding eggs.

      1. Oh no! I’m sorry the recipe didn’t work for you. That’s odd that your dough looked like sand. It should look like it does in the video – with a tacky texture. Did you make any substitutions or omissions? Did you use collagen powder instead of protein powder? I’m glad you got it to work with eggs.

    4. I was excited to see this recipe on YouTube especially since it is not made from a fat head dough. I have a daughter that can’t eat dairy do you have an option for sour cream replacement

    5. Annie, these were a success! Want to point out a possible typo, however. In the ingredient list there is 2 tablespoons monkfruit sweetener or sweetener of choice. But, it is not listed in the directions at all. The sweetener for the filling and icing/frosting is listed in directions, though. Read it over and thought it was just me. Anyway, I assumed you meant the 2 tablespoons went in the dry ingredients. Chilling the dough for 30 mins made it much easier to roll out and up, as well as greasing the parchment paper. Then, buttering the knife made it a breeze to cut through the dough.. Thanks for another easy, delicious recipe. I enjoy your channel.

    6. Can I use whey protein powder instead of vanilla/unflavored protein powder? I’m not sure what the difference is. I’ve seen other recepies call for protein powder but whey is the only unflavored I have been able to find in store. All the other ones are vanilla or chocolate and I dont want to have to buy both if I don’t have to.

    7. Loveee this recipe! Really one of my favorite dessert/breakfast up to now in the kept World!! Thanks for creating this!
      I got a little question about the nutrition facts, is it the details for one serving OR for all the recipe?
      Thanks in advance !

        1. Thanks for the clarification!
          So I will know now that all the macros are always per portion 🙂 It’s helpfull when you are a beginner in that keto world!

    8. Oh, also, the macros per serving: is it for the rolls with cream cheese frosting or the buttered icing frosting?

    9. I have been doing keto now for five months. Today l had a craving for cinnamon rolls. Fortunately I checked your site. these were so good. I thought perhaps my husband might od on them, lol. He couldn’t eat just one. this will be a frequent repeater for sure. As with all your recipes I try, this is definitely a keeper. Made exactly as written.
      Yummmy!!!!! Keep up the good keto cooking!

    10. Thought these were tasty! I probably will leave out the cardamom next time as I didn’t think they added much, for me. And I rolled it out too thin and it wouldn’t roll up without tearing, so I just shoved it in a pan like a cake. Still tasty!
      I wanted to mention that the recipe calls for 1 tablespoon of cinnamon but you say one teaspoon in the video. I followed the recipe and I’m glad I did as one teaspoon wouldn’t have been enough.

    11. 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?

      1. 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.

    12. 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.

      1. 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.

      1. 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.

    13. 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?

    14. 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.

      1. 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.

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