Irresistible Keto Cinnamon Rolls with Yeast: The Ultimate Low-Carb Recipe Guide

Indulge in the comforting aroma and taste of freshly baked cinnamon rolls while staying true to your ketogenic lifestyle with this detailed recipe. This guide provides a step-by-step approach to creating ooey-gooey, gluten-free, and nut-free keto cinnamon rolls that will be a delightful addition to your breakfast table or any special occasion.

Introduction

Traditional cinnamon rolls are a treat, but their high carbohydrate content makes them unsuitable for a keto diet. This recipe offers a delicious alternative, using keto-friendly ingredients to replicate the chewy, sweet, and satisfying experience of classic cinnamon rolls. With the use of yeast, these rolls achieve a bread-like texture that sets them apart from many other keto cinnamon roll recipes.

Understanding the Science of Keto Baking

Baking, especially within the constraints of a ketogenic diet, requires a good understanding of how different ingredients interact. This recipe leverages the properties of coconut flour and psyllium husk powder to mimic the texture of traditional yeast bread. The key lies in activating the yeast correctly, using a small amount of sugar (which the yeast consumes) and maintaining the right temperature to ensure a good rise.

The Role of Yeast

Yeast is a living organism that ferments sugar, producing carbon dioxide and alcohol. In traditional baking, this carbon dioxide is what makes the dough rise. In this keto cinnamon roll recipe, yeast is crucial for achieving a chewy, bread-like texture without the use of wheat flour.

Activating the Yeast

To activate the yeast, it needs to be mixed with warm water (between 95°F and 115°F) and a small amount of sugar. The sugar acts as food for the yeast, initiating the fermentation process. It's important to note that the yeast consumes the sugar, converting it into carbon dioxide, so very little to no sugar remains in the final carb count.

Read also: Easy Low-Carb Cheese Crackers

Coconut Flour and Psyllium Husk Powder

Instead of traditional wheat flour, this recipe uses a combination of coconut flour and psyllium husk powder. These ingredients are highly absorbent and help to create a dough that is similar in texture to traditional bread dough. Coconut flour provides a light and airy texture, while psyllium husk powder acts as a binding agent, helping the dough to hold its shape.

Ingredients

Dough

1 packet Rapid Rise Yeast
1/4 cup water (90-115°F)
1/4 tsp Maple Syrup or sugar of choice
1 cup Coconut Flour
3 tbsp Psyllium Husk Powder
1 cup Low Carb Sweetener (Lakanto recommended)
2 tsp Baking Powder
1/4 cup Melted Butter
3 Eggs
2 tsp Vanilla
1 tsp Salt
1 tsp Cinnamon
3/4 cup Hot Water from the tap
2 ¼ Cups Blanched Almond Flour - very finely ground
3 tablespoon Ground Flax Seeds - I prefer golden for a lighter colored roll
¼ Cup Allulose
½ tsp. Sea Salt
2 ¼ tsp. Baking Powder
2 tsp. Xanthan Gum
¼ Cup Warm Water - very warm but not scalding, 105-110 degrees
1 Tbsp. Instant Yeast
1 Tbsp. Maple Syrup, Honey, coconut palm sugar, or Sugar - this does not affect the carb count because the yeast eats the sugar
2 Tbsp. Butter - melted and slightly cooled
¼ Cup Sour Cream
3 Large Eggs - room temperature

Filling

1/2 cup Low Carb Sweetener
2 tsp Cinnamon
2 tbsp Melted Butter
⅓ Cup Butter - softened, almost melted
2 Tbsp. Ground Cinnamon
⅓ Cup Allulsoe
1 tsp. Xanthan Gum - optional, keeps the filling from seeping out

Icing

4 oz Softened Cream Cheese
1 tsp Vanilla
2 tbsp Almond Milk or Heavy Cream
1/4 cup Powdered Low Carb Sweeter
1 ½ Cups Powdered Monk Fruit/Allulose Sweetener - see notes below for substitutions
2 Tbsp. Butter - melted
½ tsp. Pure Vanilla
1 tablespoon Strong Brewed Coffee - optional
3-5 Tbsp. Non-Dairy Milk - or as needed to thin icing

Keto Cream Cheese Frosting:

¼ Cup Butter - softened to room temperature
4 oz. Block Cream Cheese - softened
½ Cup Powdered Monk Fruit/Allulose Sweetener - see notes below for substutions
½ tsp. Pure Vanilla

Equipment

Stand Mixer or Hand Mixer
Measuring Cups & Spoons
Small Mixing Bowls
Rubber Spatula
Rolling Pin & Parchment
9″ Pie Plate or Cast Iron Pan
Sharp Knife
Microwave-safe bowl
Medium saucepan

Step-by-Step Instructions

1. Activate the Yeast

In a small bowl, combine the 1/4 cup hot water (between 90-115°F) and the 1/4 tsp maple syrup (or sugar of choice).
Stir it together and allow it to rest for 5 minutes. It should foam and bubble up, indicating activation.

2. Prepare the Dough

In a stand mixer with the whisk attachment, combine the low carb sweetener and the melted butter. Whisk on low speed until combined.
Add in the eggs one at a time until incorporated. Then mix in the vanilla.
Finally, add in the activated yeast mixture until fully incorporated.
In a separate bowl, whisk together the coconut flour, psyllium husk powder, baking powder, cinnamon, and salt.
Add this all into the stand mixture and mix.
Add in the remaining 3/4 cup of hot water slowly while it mixes on low speed (too hot will kill the yeast in the dough, so be careful).
Scrape down the dough in the bowl, cover it lightly with a towel or plastic wrap, and let it rest about 15-20 minutes. This allows the coconut flour and psyllium husk powder to absorb more liquid.

3. Roll Out the Dough

To roll out the dough, roll between 2 sheets of parchment paper.
Pat the dough out onto the bottom sheet just a bit into a rectangular shape. Cover with the top piece of parchment and roll it out to be about 12 inches long and 16 inches wide.
Brush melted butter over the top of the dough, then sprinkle on the low carb cinnamon sugar so the entire top portion is covered.

4. Form the Cinnamon Rolls

Roll the dough by carefully peeling the dough closest to you off the parchment. Once you get that first bit rolled, continue to use the parchment paper to help you roll it up.
Do this evenly, and tightly by going slow and gently pressing down a bit as you roll. You do not want the dough to crack, so slow is key. The edges may not be as tight as the inside; this is ok. Trim those off as they are sometimes more uneven.
Finish rolling until you get to the end and roll it seam side down. Trim the edges if necessary to even it up.
Cut the dough in half down the middle. Divide each half into 4 pieces (total of 8 rolls).
Place them roll side up in a buttered 9″ cast iron skillet or pie plate. The rolls should not be touching but almost, and gently press them down a bit.

5. Let the Dough Rise

Cover with plastic wrap and then drape with a towel to keep warm.
Let them rise for at least 60-90 minutes. You should notice them get a bit bigger in size and rise before baking.
To rise: Tightly cover the rolls with plastic wrap or aluminum foil and preheat the oven to 150 degrees. When the oven is preheated, turn the oven off, add the rolls, and leave the door cracked. After 30 minutes, close the door to finish rising. Allow to rise for 60 to 90 minutes.

6. Bake the Cinnamon Rolls

Bake at 350°F in a preheated oven for 30 minutes uncovered on the middle rack. They should brown and rise while they bake.
Remove the rolls and preheat the oven to 400 degrees. Once heated, bake uncovered for 5 minutes. Reduce heat to 350 degrees and bake an additional 15 - 20 minutes or until centers look set and tops are a deep golden brown.

7. Prepare the Icing

While baking, prepare the frosting. Use very soft cream cheese (or nuke yours in the microwave for 30 sec), whisk in the almond milk or cream, the powdered sweetener, and the vanilla.
If you do not have powdered low carb sweetener granulated will be ok. Just whisk it all till smooth.

8. Ice and Serve

Let the cinnamon rolls rest about 5 minutes before icing.
Cover the top with a nice layer and serve warm!

Tips and Tricks for Perfect Keto Cinnamon Rolls

Weigh your ingredients: For consistent results, especially in keto baking, weigh your ingredients rather than measuring by volume.
Use room temperature ingredients: Make sure your eggs and cream cheese are at room temperature for better mixing.
Don't overheat the yeast: Ensure the water is between 95-115°F to avoid killing the yeast.
Roll the dough between parchment paper: This prevents the dough from sticking and makes it easier to handle.
Ensure a warm environment: To ensure the best rise for your cinnamon rolls, place the covered dough in a warm environment while it rises. You can create a warm spot by turning your oven to the lowest setting for a few minutes, then turning it off and placing the dough inside.
Use the right sweetener: I prefer to use allulose or a monk fruit/allulose blend. An erythritol-based sweetener will work but may make the rolls slightly dry. For the sweetener in the frosting, I prefer to use powdered monk fruit with allulose sweetener.
Use a block of cream cheese: For the cream cheese frosting, be sure that you use a block of cream cheese and not cream cheese spread or the frosting will turn out runny.
Allow the rolls to rise: You just must ensure your rolls do almost double in size while proofing. And this dough requires a little extra warmth. But you must ensure you don’t overheat them or you’ll kill the yeast.
Powdered sweetener: For the sweetener in the frosting, I prefer to use powdered monk fruit with allulose sweetener. It tastes just like powdered sugar and results in a super-smooth texture. While powdered erythritol can be used, it can leave a slight cooling-like aftertaste and it doesn't usually produce a super-smooth texture, however, it's much less noticeable in the cream cheese frosting. If you only have granulated sweetener, blend in a super dry blender, then measure for the recipe. Powdered allulose can be used, but it isn't quite as sweet.

Make-Ahead and Storage Instructions

Make Ahead Option #1: Prepare the dough through step 3, then cover it with plastic wrap and store it in the fridge for up to 2 days or in the freezer for 2 - 3 weeks. If stored in the freezer, let the dough rest on the counter until it's soft enough to be rolled out. Then, continue with the recipe.
Make Ahead Option #2: Fully prepare the rolls and allow them to rise. Then, cover them tightly and place them in the fridge until you're ready to bake them, or up to 2 days.
Store: Leftover almond flour cinnamon rolls can be stored unfrosted, covered at room temperature for 2 to 3 days.
Freeze: To freeze, individually wrap the unfrosted rolls in plastic wrap and place them in a freezer-safe baggie for up to 3 months.
To reheat: Unwrap the rolls and place them in a lined baking dish. Then, loosely tent with foil and heat in a 350-degree oven for 10-15 minutes or until hot.

Variations and Substitutions

Dairy-Free: Use dairy-free butter and replace the sour cream with coconut cream.
Sweetener: While powdered erythritol can be used, it can leave a slight cooling-like aftertaste and doesn't usually produce a super-smooth texture.
Active Dry Yeast: Active dry yeast can be substituted for Instant yeast but may take longer to rise.
Psyllium Husk Powder: I prefer and recommend the xanthan gum, but the 2 Tablespoons of psyllium husk powder can be substituted. However, it results in more of a whole-wheat-tasting cinnamon roll, and the dough is a bit harder to roll and doesn't hold together as well.
Nuts and other fillings: Feel free to mix in chopped nuts, sugar-free chocolate chips, or dried fruits into the filling for extra flavor and texture.

Serving Suggestions

These keto cinnamon rolls are best served warm with a generous layer of cream cheese icing. They can be enjoyed as a breakfast treat, a dessert, or a snack. For an extra touch, try adding a sprinkle of cinnamon or a drizzle of sugar-free caramel sauce. Many people on Instagram (who’ve been watching the cinnamon roll adventures) have mentioned wanting to make these for Christmas morning. My suggestion is to make these ahead of time but not to ice them. Let them cool, cover them, and store them at room temp. On the day of serving, cover with foil and warm them a bit in a 225 F oven, then ice if you want to save time!

Nutritional Information

Read also: Magnesium Supplements for Keto

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