The Best Keto Maple Pecan Sticky Buns

A delicious variation on my ultimate keto cinnamon roll recipe with updated tips and tricks!

I tested so many variations trying to get this lower calorie, lower fat so what this recipe has in it is what the recipe needed to be moist, soft and delicious.

So this is the beginning of the recipe, your milk of choice. Then you need to bloom the yeast. I've used active dry and rapid rise yeast and I've found there wasn't too much of a difference. The active dry yeast always took 1 hour to proof the cinnamon rolls enough. The rapid rise can rise quickly depending on your environment. I always suggest checking on it frequently to not over proof. To activate the yeast I use Inulin which is a fiber usually derived from artichokes. I haven't found any other keto sweetener that has worked to active the yeast. If you don't mind using maple syrup or honey you can use 1 tsp. instead of the inulin. To bloom the yeast I place in a warm area, often I turn on my dehydrator or oven to help warm it up.

The 4 eggs and sweetener in the next step. I have tried less eggs and it just makes the cinnamon roll 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. With swapping and messing with the amounts of sweetener it may impact the workability of the dough. I've found when you minus the sweetener like in my pizza roll dough I needed to add more flours to make the dough workable. 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.

( https://youtu.be/PulfiwTF4mQ ) 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.

Next is melted salted butter. I always use salted butter but if you only have unsalted add 1/2 tsp. salt to the dry ingredients. I have found you can usually swap out coconut oil for butter in most recipes. I did try using avocado oil in place of the butter and it worked but the dough was a little bit stickier and needed to add some bamboo fiber when I went to roll it out.

Next is the dry ingredients which I tested so many different ratios of things and this gives the best texture to the cinnamon rolls. I found that you need baking powder plus the yeast to keep our baked goods decently risen. When I didn't use baking powder it made a tiny bit denser and flatter cinnamon roll. I use unflavored whey protein isolate (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. I have swapped coconut for bamboo fiber and it has worked but depending on the brands the outcomes can always be different because from brand to brand the absorbency rates can be different.

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 gloopy 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 cinnamon roll. 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.

The filling is very simple, just butter an alternative brown sugar sweetener of choice, cinnamon and maple extract. The only trick here is to make sure the filling is mixed well and soft enough to spread onto the rolled out dough. The only things you can really swap out in the filling is the cinnamon and maple for another spice or extract you would like. If you only have unsalted butter just add a pinch of salt to the mixture.

For the sticky maple syrup, I make a version of my caramel sauce but add some maple extract to it since we can't use maple syrup in the mixture. I minus the cream a little bit from my caramel sauce to get a thicker, sticky syrup on the rolls.

Rolling out the dough can be a bit tricky but as long as you have oiled everything, it shouldn't stick to your hands or rolling pin. The biggest thing with this dough that determines the stickiness of the dough is the temperature of ingredients and the temperature of the kitchen. You want the ingredients warm, around or just over 100 degrees but if it is also 80-85 degrees and humid in the kitchen the dough will be much stickier and harder to work with. To make it easier to work with I refrigerate the dough after it is rolled for just 10 minutes while I get the filling and pan ready.

I changed the way I cut the rolls also from my original cinnamon roll recipe and it is so much easier. I cut the dough into 12 equal strips and roll them up into the rolls, then place them into the prepared pan.

Once you get the rolls, cut and rolled you have a few options. You can just bake straight away, they may not be as fluffy but are still delicious. To bake the sticky buns you need to use a 9x13 pan. If you use a bigger pan they could proof and spread flat or bake flatter with the extra space. If you use a round or square 9 inch pan they will be weirdly shaped and small around.

Unproofed

Proofed

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For a Step by Step Tutorial Check on the video- https://youtu.be/V5C6JV8Q5fU

STICKY CARAMEL MAPLE SAUCE

160g/1 Cup Allulose

2 Tbs, Water

4oz./1/2 Cup Heavy Cream

28g/2 Tbs. Salted Butter

1 tsp. Maple Extract (can add a maple flavored allulose)

112g/4oz./about 1 Cup Chopped pecans

DOUGH:

8 oz./1 Cup Low Carb Milk Warmed between 100-110 degrees

6 g/2 tsp. Inulin (Alternatively 1 tsp. Honey or Maple Syrup)

9 g/2-1/4 tsp. Active Dry or Rapid Rise Yeast

200g/4 Large Eggs

96 g/1/2 Cup 1:1 Alternative Granular Sweetener

112 g/4 oz./1 Stick Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)

110 g/1-1/4 Cup+2 Tbs.(approximately) Packed Unflavored Whey Protein Isolate

30 g/about 1/4 Cup Coconut Flour

44 g/2/3 Cup (scooped not packed) Bamboo Fiber (Oat Fiber)

10 g/1 Tbs. Baking Powder

9 g/2 & 1/2 tsp. Xanthan Gum

25 g/2-1/2 Tbs. Grass fed Beef Gelatin

FILLING:

42 g/3 Tbs. Salted Butter (softened)

3 g/1/2 Tbs. Ground Cinnamon

62 g/1/3 Cup Golden Erythritol Sweetener

1/2 tsp. Maple Extract

Make the Maple Sauce First

Instructions:

1. Place allulose and water in a medium sized heavy bottom sauce pot and place on heat just under medium and measure out the heavy cream and extract together and the butter in a separate container

2. Stir the allulose to make sure it is all melting together then once all combined just swirl and take the temperature until it reaches 350 or it is a golden brown and you begin smelling caramelizing sugar

3. Once it reached that stage, pull from heat and add the butter and stir, then add the cream and extract and stir, set aside, stirring occasionally as it cools. make the dough

   
   

DOUGH

Instructions:

1. Weigh/measure out your liquid and heat to between 100-110 degrees Fahrenheit then add the inulin and yeast, set aside to activate

2. In a stand mixer beat 4 eggs with the sweetener until no longer grainy

3. While that whips, weigh/measure, sift and whisk together dry ingredients

4. Once you can't feel any sweetener granules, on low speed, stream in the melted butter and heavy cream and yeast mixture

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

6. Scrap down and whip several times until a thick dough forms

7. Set aside to hydrate and grab a very well greased piece of parchment or a lightly greased silicon mat, grease your hands and a rolling pin, a bench scraper is helpful too, greased well also

8. Roll out the dough into an even thickness, in the shape of a rectangle, about 16 inches horizontal by 10 inches vertical

9. Once all rolled out, place on a sheet tray and place in the fridge while you prepare the filling and chop the pecans if needed, continue stirring the caramel sauce as it cools, grease and line a 9x13 pan with parchment paper along the long sides

10. Once the sauce is cooled and semi-thick, pour the sauce in the 9x13 pan and sprinkle with the chopped pecans

11. Heat the filling for less than 10 seconds in the microwave to get it nice and spreadable, pull out the dough and spread on the filling, cut the dough into 12 equal strips and roll each strip into a cinnamon roll

12. Place in the 9x13 pan evenly spaced 3 by 4, cover with plastic wrap and proof either in a dehydrator set to 105 or on the stove top with the oven preheating to 375 degree with the warm air circulating around it for about an hour

13. If using a dehydrator, make sure to preheat your oven half way through the proofing process and bake for 16-25 minutes until slightly golden brown on top and spring back in the middle and temps at about 190 degrees

14. Once done, let cool for 5 minutes then flip onto a serving tray, making sure to scrape all the pecans and syrup onto the buns, serve immediately!

Will stay good on counter for a few days or in the fridge for a week, can freeze for a month, great reheated in the oven or microwave

Macros:1 Bun

200 Calories

15g Fat

19g Total Carbs

3g Fiber

13g Sugar Alcohol

14g Protein

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