Maple Pecan Keto Cinnamon Rolls (Low Carb, Grain Free, Sugar Free)

These keto cinnamon rolls were taken to the next level with sugar free maple syrup and pecans. Not to mention gluten free, keto friendly, and low carb.

keto cinnamon rolls

After my yeast experiment was put to the test, I needed more evidence. I felt the need to try a recipe that actually contained yeast in order to get all aspects of it.

Behold, maple pecan keto cinnamon rolls!

May I add, I have never cooked with yeast before. Gnom-Gnom where the idea came from so the base of the cinnamon roll is originally from there. Great website that I recommend.

I want to note that there is actual maple syrup in the recipe. There aren’t any sugars left from that due to the yeast. I proved this exact thing, and science backs this up as well. Baker’s yeast isn’t bad for us. But, for anyone with candida, yeast infection, or crohn’s disease I advise to not eat yeast. There are other health issues were it isn’t advised as well. But, not too many.

keto cinnamon rolls

Maple Pecan Keto Cinnamon Rolls

Fathead dough has been the traditional go to in keto cinnamon rolls. Personally, I’m all for it, but fathead dough is high in calories. Due to the cheese the fat content kinda up there.

Yeast helps things rise. You won’t get the same pull that gluten provides. But, you will get that airy, fluffy texture that seems familiar.

These didn’t turn out very sweet to me. Not sure if the yeast had something to do with it or what but the interior was were the sweetness was. On the inside laid your typical cinnamon roll. The cinnamon, brown sugar alternative, and sugar free maple syrup really did a number together. Oh yeah! Forgot the pecans.

keto cinnamon rolls

Topping can be your personal choice. I’m not the biggest fan of sugar icing due to how it’s made. Using stevia or erythritol can give you a bitter or minty taste in your icing due to the large amounts. Sprinkling with powdered sugar is a option as well.

Cream cheese icing was a go to in my household. It kept that tangy flavor, with a touch of sweetness.

If you are yet to try Choczero’s syrup line you’re missing out. They had about 4 separate flavors last time I checked. Anyway, I have the caramel one lying around the house from a previous recipe. Add that caramel sauce and sit back and enjoy!

Oh my!

That caramel sauce added that punch of sweetness the dough lacked. Without any aftertaste, just sticky, gooey goodness.

keto cinnamon rolls


Itching with a sweet tooth? Done the correct way these can provide more than that. The dough isn’t very sweet at all. Especially, for a newcomer that isn’t use to keto desserts. The interior of these keto cinnamon rolls is where the goodness lays. To think of it, aren’t all cinnamon rolls that way? Top with swerve, cream cheese icing, or a Choczero syrup. Done correctly these can’t disappoint.

YouTube video


per cinnamon roll

Fat 29g
Net carbs 4g
Protein 8g

keto cinnamon roll

Maple Pecan Keto Cinnamon Roll

These keto cinnamon rolls were taken to the next level with sugar free maple syrup and pecans. Not to mention gluten free, keto friendly, and low carb.
No ratings yet
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 9 Cinnamon Rolls


Keto cinnamon rolls

  • 58 grams Sour Cream
  • 3 tablespoon Warm water (100-110ºF)
  • 1 tablespoon Pure maple syrup
  • 1 tablespoon active dry yeast
  • 216 grams blanched almond flour
  • 45 grams golden flaxseed meal
  • 35 grams whey protein isolate
  • 1/2 cup granulated sweetener
  • 2 1/4 teaspoon Xanthan gum
  • 2 1/4 teaspoon Baking Powder
  • 1.5 teaspoon Salt
  • 3 large Eggs
  • 21 grams Unsalted Butter
  • 1 tablespoon Apple cider vinegar

Maple Pecan filling

  • 2 tablespoons Unsalted Butter
  • 2-3 tablespoons sugar free maple syrup
  • 3 tablespoons brwon sugar alternative
  • 2 tablespoons ground cinnamon
  • 1/4 cup chopped pecans

Cream Cheese Icing

  • 4 oz Cream Cheese
  • 1 tablespoon Sour Cream
  • 2-3 tablespoon Powdered sweetener


Keto cinnamon rolls

  • Bring all ingredients to room temperature. This is important for the yeast to rise properly
  • Melt 21g of unsalted butter, sit aside so it can cool
  • Mix sour cream, maple syrup, warm water, yeast and pinch of ginger. In that order. Then cover for about 10 minutes for yeast to react. Should be bubbly as in video if not the yeast didn't activate or was killed by the water being too hot and you will have to restart
  • While yeast is activating, mix dry ingredients
  • Almond flour, golden flaxseed meal, whey protein isolate, granulated sweetener, xanthan gum, baking powder and salt
  • Grab some oil of choice, and/or a bowl of water for hand dipping if you prefer not to spray oil on hands. Get saran wrap and lay out then add oil to the surface
  • Yeast should be finished, into your wet add 3 eggs, melted butter that has cooled from earlier, and apple cider vinegar
  • Quickly mix your dry and wet, It will be really sticky. hence the oil
  • after mixing put dough on saran wrap and oil or wet hands. Then press out into a rectangle as in the video above
  • Add the maple pecan filling. Use wet ingredients first the dry can go on in any order. Butter, sugar free maple syrup, brown sugar alternative, cinnamon, and pecans
  • as in video use the saran wrap to help you roll the dough over
  • After that wet or oil a knife and cut into 9 cinnamon rolls. Or as close as you can I only got 8 myself
  • place in a 8x8 baking pan then cover for a hour or until dough has almost doubled in size
  • After that place in oven at 400ºF for about 20 minutes checking at 15
  • Pull out and allow them to cool then enjoy

Cream cheese icing

  • Bring cream cheese to room temperature
  • Mix cream cheese, sour cream, and powdered sweetener. That's it!
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