Keto Cinnamon Buns – Celebrate National Cinnamon Bun Day the Low-Carb Way

Prep Time: 25 minutes
Cook Time: 20-25 minutes
Total Time: 45-50 minutes
Yield: 8 cinnamon buns

Introduction

October 4th marks National Cinnamon Bun Day, a celebration of soft, sweet, and warmly spiced rolls. Traditional cinnamon buns are loaded with sugar and refined flour, making them a no-go for keto and low-carb lifestyles. But that doesn’t mean we have to miss out!

These Keto Cinnamon Buns are fluffy, buttery, and indulgent, made with almond flour and psyllium husk for structure, erythritol or allulose to replace sugar, and a touch of cinnamon for that classic warmth. We’ll also explore three frosting options: classic cream cheese, peanut butter, and a tropical citrus glaze to mix things up.

Ingredients & Why We’re Using Them

For the Dough:

• 1 ½ cups almond flour – Low-carb, high in healthy fats, and gives the dough a tender, moist crumb. Almond flour is the backbone of many keto baked goods.

• ¼ cup coconut flour – Adds structure and absorbs moisture; a little goes a long way. Too much can make the dough dry.

• 2 tbsp psyllium husk powder – Helps bind the dough, adding elasticity and giving it a more “bready” texture.

• 2 tsp baking powder – Provides lift to create light and fluffy buns.

• ¼ tsp salt – Enhances flavor and balances sweetness.

• 2 large eggs – Add structure, richness, and moisture to the dough. Eggs are essential for binding in keto baking.

• ¼ cup butter, melted – Adds richness, flavor, and keeps the buns moist. Can substitute with ghee or coconut oil for dairy-free options.

• ¼ cup unsweetened almond milk – Moistens the dough without adding carbs. Other nut milks can be used.

• 2 tsp vanilla extract – Enhances sweetness and flavor naturally.

For the Filling:

• 2 tbsp butter, softened – Acts as the base for the cinnamon filling.

• 2 tbsp erythritol or allulose – Sugar substitute that caramelizes slightly when baked.

• 2 tsp ground cinnamon – Signature flavor for cinnamon buns. Adjust based on preference.

• Optional: ¼ tsp nutmeg or cardamom – Adds complexity to the spice profile.

Frosting Options:

1. Classic Cream Cheese Frosting

   • 2 oz cream cheese, softened – Creamy and tangy, balances sweetness.

   • 2 tbsp butter, softened – Adds richness.

   • 2 tbsp powdered allulose – Sweetens without impacting blood sugar.

   • ½ tsp vanilla extract – Flavor enhancer.

2. Peanut Butter Frosting

   • 2 tbsp natural peanut butter – Adds nutty sweetness.

   • 2 tbsp cream cheese – Adds creaminess.

   • 1–2 tsp allulose – Adjust to taste.

3. Tropical Citrus Glaze

   • 2 tbsp cream cheese – Smooth base.

   • 1 tsp lime or orange zest – Bright, fresh flavor.

   • 1 tsp lime or orange juice – Adds tartness and balances sweetness.

   • 1–2 tsp allulose – Sweetens the glaze.

Instructions

1. Preheat oven to 350°F (175°C). Line an 8×8 inch pan with parchment paper.

2. Make the dough: In a bowl, mix almond flour, coconut flour, psyllium husk, baking powder, and salt. In a separate bowl, whisk eggs, melted butter, almond milk, and vanilla. Combine wet and dry ingredients until a thick dough forms.

3. Roll out the dough: Place dough between two sheets of parchment and roll into a rectangle (~8×10 inches).

4. Add filling: Spread softened butter over the dough. Sprinkle cinnamon and erythritol evenly.

5. Form buns: Roll the dough tightly into a log. Slice into 8 equal pieces and place in prepared pan.

6. Bake: 20–25 minutes, until golden and firm to touch. Let cool slightly.

7. Frost: Top with your choice of frosting while slightly warm.

Nutritional Information (Per Bun, Cream Cheese Frosting)

Values vary slightly depending on the frosting chosen.

FAQs

Q: Can I make these dairy-free?
A: Yes! Substitute butter with coconut oil or ghee, and use a dairy-free cream cheese for frosting.

Q: Can I freeze the dough?
A: Absolutely! Roll, slice, and freeze unbaked. Bake straight from frozen, adding a few extra minutes.

Q: Can I use a different sweetener?
A: Allulose or erythritol work best for caramelization. Monk fruit is another alternative but may slightly alter texture.

Q: How do I get them fluffier?
A: Ensure eggs are room temperature and do not overmix the dough. Psyllium husk also helps with structure.

Q: Can I add nuts or chocolate chips?
A: Yes! A handful of sugar-free chocolate chips or chopped pecans adds crunch and flavor.

Serving Suggestions

• Serve warm with a cup of coffee or chai tea.

• Try the tropical citrus glaze for a brunch twist.

• Pair with sugar-free maple syrup for extra indulgence.