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Keto Cinnamon Rolls

Annie Lampella, Pharm.D. Recipe developer and pharmacist

Published Updated

36 ratings

I make these keto cinnamon rolls with almond flour, cardamom, and a buttery cinnamon swirl. Finish with a vanilla glaze or my favorite cream cheese frosting.
  • 1.9gnet carbs
  • 4.5gprotein
  • 30minutes
  • 8servings
gooey warm cinnamon rolls topped with cream cheese frosting
tray of frosted cinnamon rolls
a bite into a fluffy cinnamon bun
keto cinnamon roll topped with cream cheese frosting next to cinnamon sticks
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The first thing I want from a cinnamon roll is that buttery swirl of spice. For this dough, I use almond flour, whey protein powder, and xanthan gum. There is no mozzarella to melt, and no yeast dough to knead or leave to rise.

I put cardamom in the dough and cinnamon and nutmeg in the buttery filling. That gives the rolls spice around the swirl as well as inside it. The cardamom adds a fragrant warmth that I like with the tang of cream cheese frosting.

thick cinnamon roll with a gooey center

Cream cheese frosting is my favorite here. I like the little bit of tang against the warm spices and the way a thick layer sits on top of each roll. The vanilla butter glaze is a thinner option that runs into the swirls while the rolls are warm.

These work well as a breakfast to assemble the night before, especially for Christmas morning or Mother's Day brunch. The dough takes a little care when rolling, but that is work you can finish before anyone is waiting for breakfast.

Baked and frosting cinnamon rolls on a tray with cinnamon sticks nearby.

Getting the dough to roll without tearing

A tacky dough is expected; a sandy dough that falls apart is not. Use finely ground almond flour and unflavored or vanilla whey protein powder. The whey contributes structure, xanthan gum helps bind the dough, and baking powder provides the rise. Keep all three in the recipe.

Roll between two sheets of parchment to an even 1/4 inch thick. Peel back and smooth the paper if it wrinkles. If the dough smears or sticks badly as you work, refrigerate it for 30-60 minutes, until it is firm enough to handle, then continue.

After adding the filling, use the bottom parchment to help lift and roll the long edge into a log. Guide it with the paper instead of pulling on the dough. Chill again if the log squashes under the knife, then cut eight even rolls. A small tear can be pressed closed; a log that keeps collapsing needs more chilling.

A cinnamon roll topped with cream cheese frosting.

Cardamom in the dough, cinnamon in the swirl

I use 1 teaspoon of cardamom in the dough and 1 tablespoon of cinnamon plus 1/4 teaspoon of nutmeg in the filling. The cardamom adds a fragrant warmth, while the cinnamon stays front and center in the buttery swirl. If you do not have cardamom, leave it out and keep the filling as written.

In my video, I said a teaspoon of cinnamon, but the filling needs a tablespoon. Follow the card below. A teaspoon will give you a much milder filling.

The golden monk fruit in the filling means a granular baking blend that measures like sugar. It is not concentrated monk fruit extract. Many golden blends contain erythritol, which can have a cooling aftertaste. Use powdered sweetener for either frosting so it mixes in smoothly.

Choose your frosting

Make one of the two toppings below. Each set of frosting ingredients is for the full batch of eight rolls.

Vanilla butter glaze

Melted butter, powdered sweetener, and vanilla make a thin glaze. Drizzle it over warm rolls so it settles into the cinnamon swirl. If it thickens as the butter cools, warm it briefly and stir before adding more heat.

Cream cheese frosting

Beat softened cream cheese, softened butter, and powdered sweetener until fluffy. Let the rolls cool before spreading it on so the frosting holds its shape. The butter amount is 1/2 cup, or one standard US stick; my older video caused some confusion about that measurement.

I like a generous layer of this frosting. If you prefer less, keep the extra covered in the refrigerator and use it within 3-4 days of making it.

Make ahead, store, and reheat

Assemble the night before

Roll, fill, and slice the dough, then cover the tray and refrigerate overnight. Preheat the oven to 325°F before baking. Start checking at 16 minutes; cold rolls may need longer than the usual 16-20 minutes. Look for golden tops and set centers rather than relying only on the clock.

Refrigerate leftovers

For either topping, keep leftover rolls covered in the refrigerator at 40°F or below and use within 3-4 days of baking. Cream cheese frosting needs refrigeration. Keep frosted rolls out for no more than 2 hours total, or 1 hour if it is hotter than 90°F.

Let baked rolls cool before covering, and refrigerate them promptly. For a softer roll, warm an individual serving in short microwave bursts, checking after each. Frosting will melt when reheated, so for making ahead I prefer to warm the roll first and add the topping afterward.

Freeze baked rolls

For longer storage, freeze the cooled rolls without frosting. Wrap them individually, put them in a freezer bag, and use within 2 months for best quality. Thaw overnight in the refrigerator, then warm gently and frost. Reheating time depends on the size of the roll and your microwave.

For a smaller batch to make fresh, try my single serve cinnamon roll. If you want a breakfast pastry without rolling out dough, my glazed donuts are another option.

Before you start

Have two sheets of parchment, a rolling pin, and a baking tray ready. This recipe makes eight rolls. I doubled the batch for the video, which is why you see more there.

The listed 30 minutes covers prep and baking. Allow another 30-60 minutes if the dough needs chilling, plus time for the baked rolls to cool if you choose cream cheese frosting. Make either the butter glaze or the cream cheese frosting; you do not need both.

Nutrition note: The panel shows the original published estimate for one of eight rolls with butter icing. The cream cheese frosting is a separate option and changes the nutrition.

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The recipe

Keto Cinnamon Rolls

Print Pin
Prep 10 min Cook 20 min Total 30 min Serves 8

Ingredients

Servings 8

Dough and cinnamon filling Ingredients

Vanilla butter glaze Ingredients

Cream Cheese Frosting Ingredients

Step by Step Instructions

  1. Preheat the oven

    Preheat the oven to 325°F. Line a baking tray with parchment paper.

    325 degree oven

  2. Mix the dry ingredients

    In a medium bowl, whisk together the almond flour, whey protein powder, 2 tablespoons granular sweetener, baking powder, xanthan gum, cardamom, and salt.

    For this step

    • 2 cups almond flour
    • 1/2 cup unflavored or vanilla whey protein powder
    • 2 tablespoons granular sugar-free sweetener
    • 2 1/2 teaspoons baking powder
    • 2 teaspoons xanthan gum
    • 1 teaspoon ground cardamom
    • 1 teaspoon salt
    dry ingredients in a glass bowl with a spatula

  3. Add the wet ingredients

    Stir in the 1/2 cup melted butter, sour cream, and hot water until combined. The dough should feel tacky and hold together.

    For this step

    • 1/2 cup unsalted butter, melted
    • 1/4 cup sour cream
    • 1/4 cup hot water
    wet dough mixture in a bowl

  4. Roll out the dough

    Place the dough between two sheets of parchment. Press and roll into an even rectangle about 1/4 inch thick. If it is too soft to work with, refrigerate for 30-60 minutes, until firmer, before continuing.

    pastry dough rolled out into a rectangle shape

  5. Mix the cinnamon filling

    In a small bowl, combine the 1/4 cup golden monk fruit blend or erythritol, 1 tablespoon cinnamon, 1/4 teaspoon nutmeg, and pinch of salt.

    For this step

    • 1/4 cup golden monk fruit baking blend, or granular erythritol
    • 1 tablespoon cinnamon
    • 1/4 teaspoon nutmeg
    • pinch of salt
    mixing cinnamon sweetener mixture

  6. Spread the filling

    Remove the top parchment. Brush the dough with the 2 tablespoons melted butter for the filling, then sprinkle the cinnamon mixture evenly over it. Leave a 1/2 inch border bare along the far long edge.

    For this step

    • 2 tablespoons unsalted butter, melted
    spreading buttery cinnamon mixture on dough

  7. Roll and slice

    Starting at the long edge nearest you, use the parchment to help roll the dough into a log, ending at the bare border. If the log is too soft to cut without squashing, refrigerate for 30-60 minutes, until firm enough to slice. Cut into eight even rolls and arrange cut side up on the lined tray.

    slicing off cinnamon rolls from a log of dough

  8. Bake the rolls

    Bake at 325°F for 16-20 minutes, until golden on top and set in the centers. Start checking at 16 minutes. Let the rolls cool slightly for the butter glaze, or cool completely for cream cheese frosting.

    baked unfrosted cinnamon buns on a tray

  9. Option 1: vanilla butter glaze

    Stir together the 2 tablespoons melted butter, powdered sweetener, and vanilla extract in a small bowl. Drizzle over warm baked rolls. Make this topping or the cream cheese frosting in the next step.

    For this step

    • 2 tablespoons melted butter
    • 1/2 cup powdered sugar free sweetener
    • 2 teaspoons vanilla extract
    buttery sweet glaze mixed in a bowl next to a tray of cinnamon rolls

  10. Option 2: cream cheese frosting

    Beat the softened cream cheese, 1/2 cup softened butter, and powdered sweetener until light and fluffy. Spread over cooled rolls. Keep leftover rolls with either topping covered in the refrigerator at 40°F or below and use within 3-4 days of baking.

    For this step

    • 8 oz cream cheese, softened
    • 1/2 cup unsalted butter, softened
    • 1/2 cup powdered sugar free sweetener
    cream cheese frosting in a bowl over a tray of cinnamon buns

Nutrition

Per serving: 1 roll (original estimate; butter icing)

Calories
175
Fat
16.5g
Protein
4.5g
Total carbs
4.2g
Net carbs
1.9g

Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.

Frequently Asked Questions

Can I freeze these before baking?

For the clearest timing, I recommend freezing the baked, unfrosted rolls, then thawing them in the refrigerator before reheating. I do not have a confirmed bake time for this dough straight from frozen.

Which sweetener should I use?

Use a granular sugar replacement that measures like sugar for the dough and filling, and a powdered version for the frosting. Golden monk fruit blends often contain erythritol, so they can still have a cooling aftertaste. Concentrated monk fruit drops or extract will not replace the measured bulk.

Allulose and different sweetener blends can change browning and texture. I do not have a confirmed adjustment for every blend, so start with the sweeteners listed in the card.

Can I use collagen instead of whey protein powder?

I recommend whey protein powder for this recipe. Collagen, plant protein, and meal replacement powders behave differently in baking, and I do not have a confirmed substitute for the 1/2 cup of whey here. Adding more almond flour is not an equivalent replacement either.

How do I fix dough that is too sticky to roll?

Chill it for 30-60 minutes, until it is firm enough to handle, and roll between parchment sheets. If it softens again after filling, chill the log before slicing. A tacky surface is normal; avoid working in extra flour just to make it feel like wheat dough.

Can I make these dairy free?

This dough contains butter, sour cream, and whey, and both toppings contain dairy. A dairy free batch would need several substitutions, including the protein powder. I do not have a tested combination for the full recipe, so I cannot give you a reliable set of swaps. Choosing the butter glaze alone does not make the rolls dairy free.

Why is my dough crumbly or sandy?

First check the amounts, the type of protein powder, and whether the whey or xanthan gum was left out. Use finely ground almond flour and mix until the wet ingredients are evenly incorporated. Different powders can absorb liquid differently.

Can I use egg white protein powder instead of whey?

I use egg white protein powder in my single serve cinnamon roll, but that is a separate formula. I have not confirmed a cup for cup swap in this full batch. Follow that smaller recipe if you want the version written for egg white protein.

What can I use instead of cardamom?

You can leave out the teaspoon of cardamom and keep the cinnamon and nutmeg filling as written. The rolls will have a simpler cinnamon flavor. A pinch of extra nutmeg is an optional flavor change; it is not needed to hold the dough together.

Can I leave out the xanthan gum?

I recommend keeping the 2 teaspoons in this egg free dough. It helps the rolls hold together during shaping and baking. I do not have a confirmed psyllium husk replacement or a tested version without it.

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Reviews

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4.7 from 36 ratings, 29 written

Made this recipe?

Replying to Annie Lampella

Your rating

Wes

Nailed it. Batch three, cardamom is the whole thing

Reply

Rhonda V.

I’ve wanted to make keto cinnamon rolls forever and this is the only recipe I’ve seen that skips the mozzarella dough, tried that version and it’s just not it. I have everything except xanthan gum and honestly have no idea what it’s even doing in here. Can I leave it out or is the dough going to fall apart?

Reply

Annie Lampella

Xanthan gum helps the dough hold together when you shape and bake it. I recommend keeping the listed 2 teaspoons. I do not have a tested version without it, so I should not have promised the rolls would bake the same with it left out.

Reply

Rita

Worth getting the rolling thickness right the first time. Too thick and the almond flour takes over, thin enough and the cardamom actually lands. Took me a second batch to dial that in. Otherwise no complaints.

Reply

Annie Lampella

Thanks, Rita. An even 1/4 inch thickness makes the dough easier to roll and gives a consistent layer around the filling. I am glad you found the thickness you liked.

Reply

Diane

Soft inside, little crispy on the edges. Nobody believed me they were keto.

Reply

Natalie Y.

These came out so good I called my sister to tell her!!

Reply

Natalie Y.

Didn’t know you could freeze them unbaked like that. Passing that along to her.

Reply

Annie Lampella

I am glad you liked them enough to call your sister. For freezer breakfasts, I recommend freezing baked rolls without frosting, then thawing them in the refrigerator and warming before serving. My earlier suggestion of exactly 5 extra minutes from frozen was not a confirmed baking time.

Reply

Lakshmi

Do I have to use xanthan gum? Can never find it locally.

Reply

Jordan

Want to make these this weekend but my store doesn’t carry xanthan gum and I can’t wait on a delivery. Can anything sub in for the 2 teaspoons, or would leaving it out make the dough too crumbly to roll? Pretty new to keto baking, so genuinely no clue how necessary it is.

Reply

Annie Lampella

Xanthan gum helps bind this egg free dough. I do not have a confirmed psyllium husk replacement or a tested version with the gum omitted. My earlier tablespoon suggestion was not a reliable substitution ratio. I recommend keeping the 2 teaspoons in the card.

Reply

Melissa

1.9 net carbs and I still added an extra tablespoon of sour cream because the dough looked too dry. Rolled out so much smoother and the centers came out almost pillowy. Doing that on purpose next time.

Reply

Annie Lampella

Thank you for explaining your sour cream adjustment, Melissa. The card still uses 1/4 cup; your extra tablespoon is a reader variation, and different protein powders can change how much moisture the dough needs.

Reply

Keisha

Cutting these with unflavored dental floss instead of a knife is worth the weird looks. Slide it under the log, cross the ends over the top, and pull through. No compression, clean spirals every time.

Reply

Annie Lampella

I am glad the floss gave you clean slices, Keisha. Chilling a soft log first helps too. Lynn also found that a lightly buttered knife worked well for cutting hers.

Reply

Rebecca S.

Doubled the cardamom in the filling since there’s already some in the dough and I wanted to push the spice further. Now there’s this almost chai thing going on that I can’t stop thinking about. I’d still put it at 4 stars because mine came out a touch denser than I was hoping, but the spice level is exactly right and I’m keeping that adjustment permanently.

Reply

Annie Lampella

Your extra cardamom sounds like a nice spice variation, Rebecca. The cardamom in this recipe goes in the dough; adding some to the filling is your adjustment. For the denser texture, check for an even 1/4 inch thickness and fresh baking powder. Those are useful starting points, rather than a guarantee of the cause.

Reply

Laura

Cinnamon rolls were the one thing I actually missed going keto. Made these Sunday morning. The cinnamon smell hit and I just stopped. Not exactly my grandmother’s recipe, but under 2 grams of carbs, I teared up a little over breakfast.

Reply

Annie Lampella

Laura, that smell out of the oven is why I kept testing this one until it worked!

Reply

Mark

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.

Reply

Annie Lampella

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.

Reply

Fatima

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.

Reply

Annie Lampella

I have not confirmed an air fryer temperature and time for these rolls. The recipe here is for a conventional oven at 325°F for 16-20 minutes. I would not treat my earlier 300°F and 10 minute suggestion as a tested air fryer method.

Reply

Mia

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.

Reply

Annie Lampella

If the log gets too soft to slice, chill it for 30-60 minutes, until it holds its shape under the knife. That can help prevent squashed rolls. If they are still flat, check the baking powder and any ingredient substitutions too.

Reply

Morgan

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.

Reply

Annie Lampella

Thank you for explaining your extra cardamom variation, Morgan. The recipe here keeps the cardamom in the dough; your addition to the filling is a separate flavor adjustment.

Reply

Rebecca D.

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).

Reply

Annie Lampella

I am glad you liked the spice, Rebecca. For the density, start by checking that the dough was rolled evenly to about 1/4 inch and that the baking powder is fresh. Thickness can affect the texture, but it is not the only possible cause.

Reply

Quinn

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.

Reply

Annie Lampella

Thank you for describing your browned butter variation and how chilling helped, Quinn. The cardamom in the written recipe is in the dough, while the buttered filling has cinnamon and nutmeg. I have kept the filling amounts as written here.

Reply

Brooke

This is my go-to Sunday morning recipe. I make a double batch every other week and freeze half for quick breakfasts.

Reply

Annie Lampella

A freezer batch is handy for breakfast. I recommend freezing the baked rolls without frosting, thawing them in the refrigerator, then warming an individual roll in short microwave bursts. Add the frosting after warming; a fixed 40 seconds will not suit every microwave or frozen roll.

Reply

Kerri

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.

Reply

Annie Lampella

Wait, Swiss roll pan. I’ve been using a regular sheet pan and fighting with the corners. Trying that next batch.

Reply

Heather

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.🤤

Reply

Annie Lampella Recipe author

I have not confirmed that swap in this full batch. My single serve cinnamon roll uses egg white protein powder in its own formula. Follow that recipe if you want the version written for egg white protein.

Reply

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