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The Ultimate Real Keto Cinnamon Roll

Updated: 4 days ago

I have been trying for years to create a dough that could stand up to rolling, filling and molding into various keto baked goods and still be soft and moist. I finally have done it and I can't wait to see what else I can come up with altering this dough. I've already started experimenting with the dough and have had promising results.








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. The only sub I have found to still make a decent sub is subbing out the heavy cream for a low carb milk, it even works with water. For more decadent and delicious cinnamon roll I definitely suggest using a low carb milk or half heavy cream half low carb milk.


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 1.5 hours 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. 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 as 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 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 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 vanilla 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 vanilla for another spice or extract you would like. If you only have unsalted butter just add a pinch of salt to the mixture.


The frosting is just a simple cream cheese frosting that you can just mix up by hand because you don't need any air whipped into it. You can use just pure stevia instead of a powdered 1:1 alternative sweetener but you need to use unsalted butter because otherwise it is too salty. You can make as much frosting as you want to put on them but I would just figure out your own macros because different brands of every ingredient has different macros usually.





Rolling out the dough can be tricky. I like using oil sprayed on parchment and on top to combat the stickiness. You can also dust parchment and the top with bamboo fiber to roll it out. I just don't prefer the taste of the bamboo fiber so I didn't want to use to much on the outside.





Once you get the rolls, rolled and cut you have a few options. You can just bake straight away, they may not be as fluffy but are still delicious. If you choose to go that route you can just place the cinnamon rolls on parchment paper on a sheet pan and bake 375 for 20-22 minutes. If you are taking the longer route 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



I have found that you need a high temperature to proof keto baked goods, around 105 degrees Fahrenheit is what I found to be the sweet spot. I tried at 95 degrees in my small dehydrator and it took over a hour and a half to get them doubled in size. Many appliances have a dehydrating function you can use. If a 9x13 pan doesn't fit in the appliance you can always use 2 smaller pans and do 6 in each. Proof settings on ovens and appliances tend to not go as high as 105 degrees. Alternatively I have used preheating my oven as a warm spot to proof my doughs. I place my cinnamon rolls right on top of the stove top burners in front of the hot air that is coming out of the back of the oven. I adjust the closeness of the pan to the hot air depending on how hot the dough seems to be getting. If too close it can cook your dough, rotating and checking on it every 10 minutes or so will prevent that from happening and ensure the dough rises evenly. If you leave it in one place the dough that is getting the direct heat will proof higher and faster than the rest that isn't getting as warm of air on it. What you are looking for is rolls that are doubled in size and there should be barely any visible space between them anymore. Then you are ready to bake.


Proofed



Once they are out of the oven there are a couple different ways you can proceed. Since I was testing a bunch I never iced them until after and just coated them like I was frosting a cake once they were deemed good to sell and package. You can also freeze them with or without icing on them for over 2 months, just defrost in the fridge over night. They last unfrosted on the counter for over a week and either frosted or unfrosted for 2 weeks in the refrigerator. Or if you are serving them right away out of the oven, slather them with the frosting as soon as they are cooled enough to touch, score along the edges of each cinnamon roll and loosen the sides with a spatula, pop out and enjoy right away! If not right away, they are best warmed in the microwave for 20-30 seconds.





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The Ultimate Keto Cinnamon Roll Recipe:


DOUGH:

8 oz./1 Cup Heavy Cream (Or Alternative 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

4 Eggs

48-96 g/1/4-1/2 Cup 1:1 Alternative Granular Sweetener (add more bamboo fiber if using less than 96g of 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/1/4 Cup Coconut Flour

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

12 g/1 Tbs. Baking Powder

12 g/1 Tbs. Xanthan Gum

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


FILLING:

42 g/3 Tbs. Salted Butter (softened)

6 g/1 Tbs. Ground Cinnamon

62 g/1/3 Cup Golden Alternative Sweetener

1 tsp. Vanilla


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 one last time until a thick dough forms

  7. Set aside to hydrate and make the filling by mixing all the ingredients together until a cohesive mix forms, set aside

  8. Roll out using a large piece of parchment paper, can either coat everything in oil or bamboo fiber to combat the stickiness of the dough

  9. Roll out the dough into an even thickness, in the shape of a rectangle, about 14 inches horizontal by 10 inches vertical, can use a piece of parchment paper on top as well

  10. Once you are happy with the shape and thickness of the dough, make sure the filling is spreadable, if not, microwave for 10 second intervals, then spread evenly across the dough, leaving a half inch at the top

  11. Roll the dough from the bottom, tucking the center in tight all the way to the end, roll off the parchment, then back onto the seam

  12. Spray and line a 9x13 pan with the piece of parchment paper you used to roll out the dough

  13. Cut the log of cinnamon rolls in half then in half again then into thirds to form 12 cinnamon rolls

  14. 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 until they are double (not much space left between them) in size 60-120 minutes

  15. If using a dehydrator, make sure to preheat your oven once the cinnamon rolls are close to doubled and bake for 16-24 minutes

  16. While they are baking you can make the frosting


FROSTING:

28 g/2 Tbs. Salted Butter (softened)

112 g/4 oz./1/2 Cup Cream Cheese (softened)

80 g/2/3 Cup Alternative 1:1 Powdered Sweetener (sifted)

1 tsp. Vanilla Extract


Instructions Cont.:

  1. Mix together the butter and cream cheese with a spatula or hand mixer until just combined

  2. Add in the vanilla extract then add the powdered sweetener and mix until just combined

  3. Once the cinnamon rolls are golden brown and spring back when touched pull from oven and let cool until they can be handles easily

  4. Spread the cream cheese icing on each cinnamon roll, separate from each other and the sides and enjoy!

  5. Storage instructions above


Macros:

290 Calories

25g Fat

27g Total Carbs

5g Fiber

20g Sugar Alcohol

14g Protein


If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.


Also for any questions you can find my email address or contact me through my website.

I have a PO box for anyone interested in sending things also.


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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.


Address:

Alycia J Distefano

P. O. Box 56

Derby, NY 14047






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8 comentarios


Timothy Atkins
Timothy Atkins
02 abr

There is no mention of baking times. I put mine on 150c for 20 mins, and that was problem 5 min too long.

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Keto Upgrade
Keto Upgrade
05 abr
Contestando a

It really depends on a lot of factors. I just baked a batch yesterday and they were done in 16 minutes. But when I was testing it was taking 20. I think a lot depends on the oven, how long they were proofed for even different ingredients make them brown faster I think. Baking in general is a science but we have to deal with even more variations in our ingredients than with regular baking. Glad they turned out well still.

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laura_steve
13 ene

When you talk about freezing the rolls, do you mean freeze the dough or do you bake them first and then freeze?

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Toni Carpentier
Toni Carpentier
22 dic 2023

Just made these last week with the oat fiber (sorry the bamboo fiber is way too expensive for me) and they were absolutely amazing! Other than being a bit sticky to roll out (and I used some oil on my hands to help with that) it was super easy to make. I also used my microwave as a proofing box (I heat a mug of water until it boils then set it to the side in the microwave and put the tray of rolls inside and close the door and it holds the heat for a long time) and it worked great. I highly recommend making these for Christmas morning or really any time! Thank you so much for all…

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Alli M
Alli M
22 dic 2023
Contestando a

CAN NOT WAIT!!!

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nikisimone
09 dic 2023

I bought these cinnamon rolls at one of Alycia’s vendor shows and they soooooo delicious!!!

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