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Keto Maple Pecan Sticky Buns

This year after figuring out keto cinnamon rolls I really thought I could figure out a recipe my mom made us every Christmas morning, maple walnut sticky buns, using Pillsbury biscuit dough. I never preferred walnuts so I changed it to pecan which incidentally are lower in carbs anyways. Only took me a couple of trials and some math to get something that looked exactly like the Christmas morning breakfast I've been missing.

I used my cinnamon roll recipe but omitted a few ingredients we didn't need to make a biscuit dough. And then realized I had too much dough to fit into a 9 inch pan and make it look like the sticky buns I remember. So unfortunately I had to cut the dough recipe by a 1/4 to make it fit into the pan. You could always make the full batch of cinnamon roll dough omitting the yeast and inulin and take out 200 grams of dough and just bake them in a muffin tin for biscuits/rolls. I would bake them at 375 for 15 minutes or so. But the recipe below will be perfect for 16 sticky buns in a 9inch pan. Unfortunately it won't fit in an 8 inch, I tried that and they were getting to done on the outside and were raw in the middle. Also if you have a 9inch pan with tall sides, that is better than short sides. Either way I suggest placing the 9 inch on a lined sheet pan so if any of the liquid boils over it doesn't burn on the bottom of your oven. DO NOT use a springform pan, it leaked all of the syrup and butter out of the pan.

We also need to either make or procure a keto maple syrup. I haven't found one that I like the taste, consistency and ingredients of so I made my own. The only sweetener that I have found that will work for cooking a syrup is allulose. All other keto sweeteners will crystalize when cooled and be really grainy. The hardest part is not cooking to much. It will look soupy at 250 degrees but when it cools it will be a thick syrup. I suggest making it ahead of time so that you will see the consistency at room temp. If it's to thick you can add warm water back in and even microwave it a bit to loosen it and get it a runny consistency like syrup. I make a big batch every time I make it because I like to have extra on hand, it will last on your counter for weeks. Allulose isn't as sweet as sugar or maple syrup so I added liquid stevia to the mixture, the amount it up to you and your taste. You do need maple extract I have olive nation but I have also used the name brand store version Mccormick.

The biscuit dough gets dipped in butter then into keto cinnamon and sugar. Allulose will brown too quickly before the sticky buns are done. Bocha sweet I believe can work but haven't tested because it is so expensive. I use a monkfruit/erythritol blend but any erythritol based granular sweetener should work.

For the dough:

The dry ingredients which I tested so many different ratios of things and this gives the best texture to this dough. I use unflavored whey protein powder (Isopure) which is 0 net carbs per scoop and I have not been able to figure out a replacement for it without having to change the other "flour" ingredients in the recipe. The coconut flour has been said to be able to be replaced by 3-4x the amount of almond flour. I have never tried it because I don't work with nut flours in my bakery to avoid cross contamination as much as possible. The xanthan gum and gelatin are both essential. You can try to use just one or the other looking up the subbing ratios on google but I have tried and found that it isn't exactly the same outcome. I feel like xanthan gum gives a slimy texture to the dough, for lack of a better descriptor, while gelatin thickens the dough and makes it stiff.

The last dry ingredient is the bamboo fiber, which people have been asking me to experiment with. I started with oat fiber in the same amount and that also worked to make a fluffy sticky bun. Unfortunately I have found that too much bamboo fiber upsets my stomach. I was fine just tasting the cinnamon rolls or eating one. When I made pizza though I ate 3 slices of 8 and that really upset my stomach the next day. So I would be mindful of that if you haven't had it a lot before. I think our body isn't used to digesting it yet, I've heard you can build a tolerance, so I am hopeful it may not effect me forever.

For the liquid I used half heavy cream and half unsweetened so delicious coconut milk for the liquid instead of all heavy cream because I didn't think we needed the extra fat when dipping each biscuit into butter before the sweetener. I used salted butter for this recipe because I don't like buying both unsalted and salted and just leave out salt in the recipes. But salt and sweetness is definitely a preference so feel free to mess with those elements.

The 3 eggs and sweetener in the next step. I have tried less eggs and it just makes the dough kind of dry. The sweetener I have tried several amounts and anything works from 48 g(1/4 Cup) to 96 g(1/2 Cup) of a 1:1 keto granular sweetener works. It's very much up to your preferred sweetness level. I felt it need a little more to counteract the earthy flavor of the bamboo fiber. You can even use a little bit of a powdered sweetener or a pure powdered stevia instead of the 1:1 keto granular sweetener. The amounts will be to taste though. If you ever have a keto baked good that you don't like the texture, sweetness or flavor of, you can always freeze and use up for a keto bread pudding. ( ) I suggest a stand mixer or hand mixer to help dissolve the sweetener into the eggs. You don't need a bunch of volume with the eggs, you just want the grittiness gone from the sweetener. Additionally you need the mixer to activate the gelling agents in the dry ingredients enough to form a dough.

I make the dough into two logs and refrigerate for an hour, it works great if the dough rests overnight and then finish the steps in the next day or two. Basically I try to make them the size of a log of Pillsbury Biscuit tube. I use plastic wrap sprayed with oil and put 300 grams in each log. Once baked these will last on your counter in a ziplock or covered with plastic wrap for 4-5 days. And delicious rewarmed a few seconds in the microwave.

Amazon Affiliate Links for products I use and items I regularly buy on Amazon: If you want to support my channel in a small way by buying ingredients you already use or need by clicking my links, I'd really appreciate it. I get a few cents per purchase which could really help with all the testing I do, to make these recipes the best possible.

Silicon spatulas-

Silicon whisks- 

Infrared Thermometer -

Mini Offset Spatula -

Pyrex measuring cups -

Kitchen Aide 5 qt. Mixer -

Hand Mixer I love -

Bench Scraper- 

Restaurant 10 in Spatulas-

Restaurant 14 inch Spatula-

Icing Spatula Set-

Excalibur Food Dehydrator-

Durelife golden monkfruit/erythritol - 

Granular monkfruit/erythritol-

Lakanto powdered monkfruit/erythritol-

Anthony's powdered monkfruit/erythritol -

So nourished powdered monkfruit/erythritol blend-

Lakanto golden monkfruit/erythritol sweetener-

Isopure Unflavored whey protein isolate-

Coconut Flour -

Pyure Organic Stevia Sweetener Blend

Active Dry Yeast -

Pure Organic Stevia Powder -

Monkfruit Extract Powder -

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Keto Sticky Bun Recipe:


3 Eggs

48-96 g/1/4-1/2 Cup 1:1 Alternative Granular Sweetener

78 g/3 oz. Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)

6 oz./3/4 Cup Heavy Cream (Or mixture of heavy cream and Alternative low carb milk)

80 g/1 Cup (approximately) Packed Unflavored Whey Protein Isolate

23 g/3 Tbs. Coconut Flour

33 g/7 Tbs. (approximately) Bamboo Fiber (Oat Fiber)

9 g/2-1/4 tsp. Baking Powder

9 g/2-1/4 tsp. Xanthan Gum

18 g/1 Tbs.+ 1-3/4 tsp. Grass fed Beef Gelatin

KETO MAPLE SYRUP: If making your own, I make extra but I would at least make half I put 1/2 Cup in the pan

320 g/2 Cups Allulose

Splash of Water

1 Tbs. + 1 tsp. Maple Extract

1 tsp. Liquid Stevia (more or less to taste)

56 g/1/2 Cup Chopped Pecans to sprinkle on the syrup (optional)


112 g/1 Stick Salted Butter (melted)

192 g/1 Cup Granular Alternative Sweetener

1 Tbs. Ground Cinnamon


  1. Make the maple syrup by heating the allulose and water, stir until dissolved and boil until for a few minutes until it's around 250-260

  2. Add the extract and stevia and let cool to room temp. while you make the dough, if it's too thick once cool add warm water and stir until it's the consistency of syrup

  3. In a stand mixer beat 3 eggs with the sweetener until no longer grainy

  4. While that whips, weigh/measure, sift and whisk together dry ingredients, measure the milk and melt butter

  5. Once you can't feel any sweetener granules, on low speed, stream in the melted butter and milk mixture

  6. Scrape down then add in all the whisked dry ingredients, turn on slow then speed it up to work the dry ingredients well

  7. Scrap down and whip one last time until a thick dough forms

  8. Split the dough into two equal portions (300 g) and roll in sprayed plastic wrap or parchment paper forming a tube that resembles a can of biscuit dough

  9. Refrigerator for at least an hour of as long as two days

  10. Once dough is almost chilled preheat oven to 350 degrees and grease a 9 inch round pan with soft butter

  11. Drizzle in about a half cup of keto maple syrup and sprinkle with nuts if using

  12. Melt butter and mix up keto cinnamon sugar

  13. Once dough is chilled take out one log at a time and cut into 8 equal pieces, dunk one at a time in butter then the cinnamon sugar and place in the pan up and down (see pick above), placing the smallest ones in the center

  14. Repeat with the second log then bake on a sheet pan for 32-35 minutes until the middle is only slightly jiggly

  15. Turn rolls out onto a pan or plate being careful not to splash hot syrup, let cool a bit and enjoy!

Macros: 1 Sticky Bun

150 Calories

13g Fat

19g Total Carbs

3g Fiber

15g Sugar Alcohol

1 g Net Carbs

8 g Protein

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Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.

I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.


Alycia J Distefano

P. O. Box 56

Derby, NY 14047

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