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Cinnamon Rolls

By June 17, 2010February 29th, 2020Breakfast, Dairy Free, Vegetarian

Cinnamon Rollsย 

Try my recipe for these cinnamon rolls.

Cinnamon Rolls

1/2 cup blanched almond flour
1/2 cup vanilla egg white or whey protein
1 tsp baking powder
3 TBS butter or coconut oil softened
1 egg preheat oven to 350 degrees F. Sift almond flour with whey and baking powder. Add the rest of the ingredients together until you have a smooth dough. Place a sheet of plastic wrap on the counter, then spray with coconut oil spray. Place dough on greased plastic, push the dough down a bit, and spray with another layer of coconut oil. Top with another sheet of plastic wrap. Roll the dough out with a rolling pin until a long rectangle shape (9×12) or so. Then remove the top layer of plastic.
3 TBS Butter or coconut oil softened
3 TBS Cinnamon
3 TBS Swerve (or erythritol and 1/4 tsp stevia glycerite)
Mix all ingredients together and spread evenly over the dough…make sure the top layer of plastic is off. Roll up the dough using the edge of the plastic to make a tight log. Cut into 2-inch pieces. Bake for 8 minutes or until baked through (insert a toothpick to check doneness…the toothpick should come out clean).FROSTING:
6 TBS cream cheese or coconut cream softened
3 TBS butter or coconut oil softened
2 TBS Confectioners Swerve (or erythritol and 1/4 tsp stevia glycerite)
A little almond milk (to thin it out)NUTRITIONAL COMPARISON (per roll)
Make 6 Rolls
“Cinnabon” Cinnamon Roll = 730 calories, 199 carbs, trace fiber…YIKES!!!
“Healthified” Cinnamon Roll with frosting = 323 calories, 3 carbs, 1 fiber
“Healthified” Roll without frosting: 172 calories, 2 carbs, 1 fiber

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Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • City Girl says:

    I might be blind- what temperature do we bake?

  • Oops, bake at 350 degrees F. Thanks for your help!

  • Anonymous says:

    Is there anything I could sub out the protein for?

  • You could try coconut flour.

    Happy bakIng!

  • Karyn says:

    Well it was at least one kid ago that I tried these. Maisie has never sampled them, but after she went to school this morning, i made them for Calvin and I for breakfast. He absolutely scarfed them down! Yay! I can’t wait to get both kids off Dino Egg oatmeal!! (I have your cereal in the oven right now!!). Thank you for sharing your recipes with us!!!

  • Debra says:

    Hi Maria. What is vanilla egg white? I’m in Australia and it’s not something I have heard of. Thank you for this recipe – I’m a huge fan of cinnamon so will definitely make these.

  • Anonymous says:

    I can’t wait to try these but I have a question…
    Even though the recipe calls for whey protein powder the nutritional breakdown does not indicate any protein???

  • First of all, thank you for posting your recipes, Maria. I own your cookbooks digitally but still find it easier to search your blog.

    I have made these a few times and LOVE them. A couple of things I have done slightly differently that made assembling easier for me. I melted the butter in the microwave for 15 seconds or so before adding the cinnamon and Swerve – spreading is then a cinch with the back of a spoon. I also refrigerate the roll before cutting.

    Thank you again!

  • Gary says:

    Made them last night but my blood sugar went up a lot sadly

  • Mrs. T says:

    I gave up on trying to roll these up. The dough was just too gooey. Any suggestions? I did scrap the whole thing into a pie pan and bake it that way. The taste was good, but rolls they were not!

  • CarlSmuck says:

    Maybe hemp protein powder or hemp flour could be used in the recipe.

  • Blondee says:

    Maria- I made these and they are wonderful! My whole family loved them. I was wondering, could I make the dough ahead, chill it overnight, then slice and bake them off in the morning?
    Also- I see above someone said this raised their blood sugar. If they used protein powder that has sugar in it, that could have easily been the reason.

  • Anonymous says:


    Your recipe for the Diet Cinnamon Rolls looks fantastic! So I tried the recipe and had the same problem as Mrs. T: much too gooey. Your reply noted a different recipe that did not look or sound as wonderful as this one. Please consider responding with advise on how to make it work. It appears the liquid far outweighs the dry so I tried doubling the flour but it was still too gooey. Help! Thanks for your good work.


  • Tanya says:

    Hi Maria,
    I made this recipe, but I’m wondering once you slice them, what type of pan do you put them in? Mine don’t look anything like the picture, but they are really good. Mine look more like a “traditional” cinnamon roll.

  • Jen S says:

    Oh lordy, these look DELISH! I need to make them STAT but have no vanilla egg white or whey protein.. Drooling over photos will have to do for now but these are on my MUST-MAKE list!!

  • Mai Finney says:

    To the people who say their blood sugar spiked:
    Many whey proteins have added sugar(s) and will cause blood-sugar to spike; it’s important to research brands and check the label before you buy whey protein.

    I just made your cinnamon rolls this afternoon, and my husband loves them! Especially the cream cheese icing. ๐Ÿ™‚ He’s been on the keto diet for three months now, and this definitely satisfied his sweet-tooth.

    For the sweetener I substituted Truvia Baking Blend, I used Champion not-salted butter instead of coconut oil where it called for either, and I used vanilla whey protein.

    The result was a sweet snack with none of the weird aftertaste alternative sweeteners tend to leave.

    The dough was difficult to work with, it was really sticky, so I put some coconut oil on my hands and used straight oil instead of spray to coat the plastic wrap, and it make it so much easier to handle. I also discovered that after putting a light coat of oil on top of the dough, I could gently rub in circles to spread out the dough in the shape I needed. I was having difficulty rolling it out with the plastic sheet on top.

    The cinnamon filling was thicker that I expected as well, but it worked out for the best. It didn’t drip out the sides of the dough after I cut the log into sections.

    And, of course, tightly rolling it into the log was a breeze with the method in the instructions, I was pleasantly surprised. ๐Ÿ™‚

    For the icing, I added an extra tablespoon of sweetener, and excluded the almond milk. I beat the cream cheese, butter, and sweetener together until it became fluffy.

    This recipe definitely takes patience and faith the first time through, but it came out fantastic, and my husband loves them. ๐Ÿ˜€

  • Melissa says:

    Hi these look delish! I have a couple of questions though… how many does it yield, and can you freeze them? (minus the frosting perhaps). Cheers!

  • Roye says:

    I can’t wait to try these, they look wonderful. Ummmm where is the “print” button??

    • cemmerich says:

      I have been updating posts as I can with the new print capability. All new posts will have it. ๐Ÿ™‚

      • Roye says:

        Thank you, I didn’t mean to sound snarky :), I thought maybe it was me just not finding it.

        Thank you for all of your great recipes.


  • Jazz says:

    I was craving something cinnamon-y and searched the blog. I was so happy that I had all ingredients on hand!

    I just made these and they are great. I had no problem with the consistency of the dough and was able to use the method you described for all steps. However…I did not have the swerve confectioners and ended up subbing a very powdery stevia product called Pure Via. I don’t think it affected the dough – but it may have. It was workable! Oh and while I do LOVE cinnamon – I cut the amount down to about 2 tbs, rather than 3 tbs. I’m sure even 3 would have been good!

    Cinnamon craving satisfied! thank you thank you thank you!

  • Kim says:

    These look amazing and I so want to try them, however we have tree nut allergies in our household….do you think I could sub out the almond flour and use sunflower seed flower instead or adjust for coconut flour? Your thoughts and ideas are greatly appreciated!

  • Vicki says:

    I just made these with Swanson Vanilla whey protein powder. I used parchment paper instead of plastic wrap, and added a sprinkle of crushed walnuts. They were delicious. ๐Ÿ˜€

  • Kristi says:

    Yummmm! I don’t usually get things to turn out like they’re supposed to, but these were great. Finally got all your recommended ingredients. Honeysuckle and Swerve. Maybe my LCGF cooking has taken a turn for the better. Family approved. Preteen was pleasantly surprised that real cream cheese is healthy. Now really, who could pass up the opportunity to eat bacon and cream cheese and lose weight? Thanks!

  • angie says:

    Is it possible that the people that say it is too gooey or wet mistakenly added liquid egg whites where you called for protien powder? Just a thought.

  • Kristy says:

    I am thinking the gooey comments were due to using nearly melted butter rather than softened. I am in GA and it’s August, so it’s humid. I followed your directions and it turned out amazing! It did take a little longer to cook, but I watched it carefully. I added a few drops of orange extract to the cream cheese frosting because I miss the Pillsbury Orange rolls that I haven’t tasted in YEARS due to my gluten issues. I also used vanilla cream stevia drops in there as well. I made 9 rolls, so they were a bit smaller that yours, I was worried I would want to eat the entire pan, but I ate 2 and was so full…what a great feeling to only eat two cinnamon rolls! PERFECT! Thank you, Thank you!

  • Kellie Leighan says:

    Hi Marie! I’ve made the recipe for these twice now and I love them! The only thing is they don’t seem to expand and rise the same way yours do. They stay the same basic size and shape as when I cut them. Any thoughts on what I’m doing wrong? Thanks in advance!

  • Pollyana says:

    Works like a charm every single time. Love it.

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