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Keto Cinnabons

By October 10, 2010October 29th, 2021Bread, Breakfast, Dairy Free, Desserts, Vegetarian, Weight Loss

Testimony of the Day  

PHONE CLIENT: “I know we have a couple of days left but I want to take the time today to Thank You!   I’ll go to work tomorrow and things will get crazy again.  Although I have not 100% followed the meal plans I am a true believer in this “way of life”. And do understand it’s a journey and I can only keep learning and making adjustments as I do.  I don’t think I could have done this on my own by just reading up on it online.  Your emails have been so helpful!  My husband reads your Facebook posts to me.  I think we’re getting close to hooking him in too 🙂 Your help was so appreciated especially as we went through my husband’s medical crisis!  He is doing much better, blood levels up 2 more points :).  You will definitely see me active going forward on your posts etc.  I need to keep involved in this way to stay the course.  I just bought your new book on my kindle too. You are a blessing to me and many others and show a true gift and passion for others.  Stay the course and we’ll help you spread the word.  It’s Amazing Stuff!  I look forward to sending you a before and after picture!” Gina

HEALTH ASSESSMENT TESTIMONY: “I would be lying if I said this wasn’t a little overwhelming! (Ok, a LOT overwhelming)! However, that said…. it amazes me that all of this information is coming to me at less than the cost of 2 “urgent” visits to my MD to deal with the belly and other issues.”

Click HERE to get your 30-day meal plans and start your transformation!



NOTE: Not all coconut flours are the same, click HERE to find the one I use.

3 eggs
1/4 cup butter or coconut oil, softened
3/4 cup erythritol
1 tsp stevia glycerite
1/2 cup coconut flour
1/2 cup vanilla whey or egg white protein
1/2 tsp aluminum free baking powder
1/2 tsp Celtic sea salt
1 tsp vanilla extract

OPTION 2 (softer and easier to roll out):
3 eggs
1/2 cup butter or coconut oil, softened
3/4 cup erythritol
1 tsp stevia glycerite
1/2 cup coconut flour
1/2 cup blanched almond flour
1/2 tsp aluminum-free baking powder
1/2 tsp Celtic sea salt
1 tsp vanilla extract

Preheat the oven to 350 degrees F. In a medium bowl, cream the butter and the sweetener until very smooth. Add in the eggs. In another bowl mix together the coconut flour, protein powder (if option 1), salt and baking powder. Slowly add in the dry ingredients into the wet, then add in the vanilla. Stir until a thick dough forms. Cover and place in a fridge to chill the dough for 1 hour or overnight.

Place a sheet of parchment on counter, then spray with coconut oil spray. Place dough on greased parchment, push the dough down a bit, and spray with another layer of coconut oil. Top with another sheet of parchment. Roll the dough out with a rolling pin until a long rectangle shape (9×12) or so. Then remove the top layer of parchment.

3 TBS Coconut oil or butter softened
2 TBS Cinnamon
3 TBS erythritol (or Just Like Sugar)
1/4 tsp stevia glycerite

Mix all ingredients together and spread evenly over the dough…make sure the top layer of parchment is off:) Roll up the dough using the edge of the plastic to make a tight log. Cut into 1 1/2 inch pieces. Place the rolls into a greased muffin tin or onto a cookie sheet about 1 inch apart. Bake for 15-20 minutes or until baked through (insert a toothpick to check doneness…the toothpick should come out clean).

6 TBS cream cheese softened (or coconut cream if dairy allergy)
3 TBS butter softened
2 TBS erythritol (or Just Like Sugar)
1/4 tsp stevia glycerite
A little almond milk (to thin it out, if desired)

Place all ingredients into a medium-sized bowl and combine until smooth. Store in the fridge (it will thicken overnight). Spread over cinnamon rolls. Makes 8 servings.

“Cinnabon” Cinnamon Roll = 730 calories, 24g fat, 1g protein, 114 carbs, trace fiber
“Healthified” OPTION 1 = 252 calories, 19g fat, 9.5g protein, 6.9 carbs, 3.4 g fiber
“Healthified” OPTION 2 = 257 calories, 23g fat, 4g protein, 7 carbs, 4.2g fiber

Maria Emmerich

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.".


  • Vivian says:

    These look delicious!!

  • Thanks girl! They are;)))

  • Kapu :) says:

    can i use “just like sugar” and if so how much?

  • All fixed Kapu! I meant to use Just Like Sugar, I just did this recipe back in July before I found JLS.

    Happy Baking!

  • Anonymous says:

    CAn I use xylitol instead of erythritol?

  • Okay…I THINK I erythritol is the culprit of diarrhea for me. I’ve narrowed down that when I drink life water ZERO I’m in the bathroom. What do you think Maria? Could it be anything else? I’d like to try Just Like Sugar but will that have the same effect on me? And where do you purchase? These rolls look DELISH!

  • Yep. Xylitol works too. It just has more calories, carbs and is higher on GI index. Use the same amount;)

    Happy baking!

  • Hmmm, it is pretty rare for erythritol to cause stool issues, but it could be…

    If you click on the ingredients, it will take you to my http://www.amazon.com aStore where I buy all my ingredients. If you purchase through my aStore I get a small commission for bringing you to their website which helps me afford to practice and post free recipes and nutrition facts;)

    Thanks for your support!

  • Nancy says:

    Is there a reason for adding the vanilla after the dry ingredients…could you add it with the eggs?

  • Nancy, you always want to add vanilla last otherwise it loses it’s flavor.

    Happy Baking!

  • Carolyn says:

    Maria, I just made these with the first recipe. I used the 4 eggs and found I had to use more coconut flour to get the texture I needed..So, by eliminating one egg, the dough should be more pliable and not so sticky.

    I had 1/2 of one and it is pretty good..I did eliminate the frosting to save some calories, but will use a tad of butter..:)

  • alex says:

    My JLS clumped up into rock hard lumps. I fixed it with the food processor, but I wonder what I did wrong. Also, my dough was too sticky to cut. I used Coconut Secret brand coconut flour for the first time.

    Anyway, it was just absolutely delicious. I’ve missed cinnamon buns so much!

  • Thanks Carolyn!

    My friend and I made 4 batches again last night. We both did it with 2 eggs and 3 eggs. With 2 eggs it rolls up very easy but they end up not as moist. 3 eggs was a little harder to roll (easier if dough is chilled) but they taste great.

    Thanks for your support!

  • Bummer Alex! Did you add the JLS to softened butter or liquid butter? If it is liquid the JLS tends to do that (which is why it makes great caramel).

    I also changed the recipe to 3 eggs which makes the dough less sticky.

    Let me know if you try it again;)

  • O_O MY HERO!

    Thank you for giving me a weekend baking project!

    Any chance of tackling the Starbucks pumpkin scone? Teehee, it’s my fall-time weakness. I’d love a sexier replacement.

  • Thanks! Freshman 15! Let me know what you think:)))

    I do have a scone recipe. Have you tried that?

    I’m always up for a challenge! lol

  • Jennifer says:

    Looks sooo good, Maria! Have a great weekend!

  • Thanks Jennifer! Your so sweet!

  • Linds says:

    Hi Maria! Thanks for the great recipe.
    I have been grain&sugar free since June and was excited when I found your blog the other day. I got some erythritol yesterday at Whole Foods, as well as Jay Robb’s vanilla whey protein powder [and a bunch of extra stuff! :)].
    Anyway, I made these cinnamon rolls tonight and, although the flavor was fantastic, had a couple of problems:
    1) The dough was too sticky to roll, even after being refrigerated [any idea why?]. So I scraped the dough off the parchment and placed in muffin tins with the cinnamon mixture. I baked at 350º for 20 minutes and it was too long- the dough was kindof dry. BUT the flavor was delish!!
    2) After letting them cool on the counter for 25 minutes, they became like little hockey pucks. So hard. 🙁 What would cause this?
    3) And, finally, like chicfullaideas who posted about erythritol causing her insides some problems, I think it has that same effect on me. I’ve used it in two different recipes- on last night, one tonight- and within minutes of eating it my heart starts pounding, and I get light-headed. And then I;m in the bathroom soon after. Soooo, I think I’m going to not use erythriol again. But I’m going to give Just Like Sugar a try and hope it doesn’t cause any weird reactions in my body.

    Sorry this is lengthy, but I wanted to ask you about these things. I love your blog and your heart to help people live&be healthy!

  • Hmmm, Linda…did you use 3 eggs or 4 eggs? I had a few friends make multiple batches and we all had success with the 3 eggs rolling up and yet still staying gooey on the inside.

    The protein powder will cause them to harden more than a real cinnamon roll, but we all really liked them leftover too.

    I’m sorry they didn’t turn out as you hoped. I will make another batch to check the time on the baking. Thank you for your comments:)

  • Made these tonight too – and the dough was too sticky for me as well. I wound up sticking my rolled out dough in the freezer and then was able to roll it up so that most of it looks like cinnamon rolls – the ones from the ends look more like buns and are a little dry but still delicious! Thanks for the recipe! My girls were jumping for joy when they smelled them baking!

  • Annemari says:

    Thank you so much for this recipe! I have no idea what the original Cinnabons taste like (I live in Finland), but I really liked these! I used the second recipe, but I now realized that I forgot to add in the almond flour. (Or have you added it to the ingredients list later? I’m quite sure I used 3/4 cup coconut flour…?)

    However, they turned out to be perfect, not too moist or too dry. The dough was easy to handle, too. I used Zsweet for the erythritol and since I didn’t have that stevia glycerite I used NuNaturals vanilla stevia instead. They were delicious straight from the oven, after one day and also straight from the fridge (I used to love cold chocolate chip muffins before :P).

    I’ve been eating low carb for 1,5 years now and this is the first low carb baking recipe that I have liked. I’ve tried several other recipes, but there has always been something wrong with the taste or the consistency, so I just gave up. I’m very happy I tried this, because now I can start baking again. 🙂 Thank you!

  • Thanks Annemarie! You totally made my day!!!

  • Kristine says:

    Just found your site! Fabulous! I do a lot of lower carb recipes too, and starting to get more adventurous with coconut flour. Will definitely be trying this soon!

  • Thanks Kristine! Let me know if you try anything!

  • i’m curious about the whey study. 4oo calories added to the beginning of each meal is a lot, more than the differences found in the eventual calories consumed during meal. Am I reading that correctly? thanks for your posts!

  • It is more about the macronutrients and carbohydrates rather than calories. I am 102 pounds and I eat over 2300 calories a day.


    When insulin can’t bind with the cell, the insulin stays in the blood. About 30 minutes after eating, our body measures the sugar levels in our blood to determine if it needs to produce additional insulin. If you have a healthy body, this process works great. The problem is when you live in America and are surrounded by trans-fat (Jiff Peanut Butter, Saltine Crackers, Cereals, Frozen Pizzas, Ice Cream Cones), a crust forms around your cells by consuming these harmful trans-fat. When this happens, the cells are incapable to respond to the insulin that is already in the blood; therefore, an additional surge is created even though enough insulin is already present. So when I read Diabetes Pamphlets that recommend low fat foods and MARGARINE, I get more than upset! Most often the writers of these food guide pamphlets are the pharmaceutical company pushing their drugs! Go figure! They don’t want you to get better; they wouldn’t be one of the most profitable companies in America anymore.

    So now we have a very high level of insulin in our blood! And what goes too high, eventually and quickly goes too low…enter: low blood sugar = cravings, moodiness, hunger, low energy, lightheadedness… you grab any carb you see to satisfy your body’s desire and the cycle happens all over again. All day you dream about food. You are no longer the person you once were.

    Our fat burning hormone is called the Human Growth Hormone… and guess what? Its antagonist is insulin! So as you continue this cycle of high carb, low fat foods, you never get a natural surge of growth hormone and never get the opportunity to burn fat….you just burn sugar. To read more on what to eat to get your Human Growth Hormone as high as possible, check out the charts on foods, exercise and supplements in my book: Secrets to a Healthy Metabolism.

  • Susan Pelter says:

    I made these with the most current recipe and they turned out perfectly. They look even prettier than in the picture! They are just a little too cinammon-y, though; maybe b/c I use organic cinnamon? In any case, yummy and like them MUCH better than the Cinnabun cookies recipe. The consistency is great! (And the raw dough was delicious, too 😉

  • Anonymous says:

    I just made these for the first time (option 1), and like others commented, I found them to be quite soft trying to roll them up. Since they were rolled out to 12″ length anyway, I used a ruler (washed!) to slide under the dough and flip over, repeating until they were rolled up in a nice, tight roll. Worked like a charm!
    On another note, I am so happy to have found your blog. With my husband being type II diabetic, myself having PCOS, and doing my best to raise healthy kids (4 year old twins, born 3 months premature) finding alternatives to unbleached wheat flour-filled baked goods that are actually healthy is such a blessing!

  • ashley mae says:

    can you recommend a different Protein powder thats less expensive? please! thank you!

    • The best option would probably be to find an unflavored whey protein that meets the above criteria, and then add some sweetener to it to sub for when I call for vanilla whey protein. I haven’t researched others, but I did just get a comment where someone tried another whey protein and the taste was bad compared to Jay Robb. Good Luck.

  • ashley mae says:

    What do you think about this one? will it be okay to use instead of jay robs? I really appreciate your response, I love you and your recipes but i cant afford jay robb at the moment!

    Supplement Facts
    Serving Size: 1 scoop (27g)
    Servings Per Container: 14

    Amount per Serving

    Calories Total 100

    from Fat 15

    Amount per Serving % Daily Value+

    Total Fat 1.5 g 3%

    Saturated Fat 0.5 g 3%

    Cholesterol 45 mg 16%

    Sodium 45 mg 2%

    Total Carbohydrate 7 g 2%

    Dietary fiber 3 g 10%

    Sugars 3 g

    Protein 15 g 30%

    % Daily Value

    Phosphorus 88 mg 9%

    Magnesium 14 mg 4%

    Potassium 105 mg 3%

    Proprietary Protein Blend 19.5 g*

    Whey Protein Blend (Whey Protein Concentrate, Whey Protein Isolate)

    BCAA Blend (L-Leucine, L-Isoleucine, L-Valine)

    * Daily Value not established.
    + Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
    Proprietary Protein Blend (Whey Protein Blend, Concentrate & Isolat), BCAA Blend (L-Leucine, L-Isoleucine, L-Valine), Buttermilk (Butyris Lac) Powder, Fructose, Inulin, Oat Fiber, Natural Flavors, Xanthan Gum, Soy Lecithin, Stevia (Stevia Rebaudiana) Extract

  • ashley mae says:

    do these freeze well?

  • Ladybug says:

    What a great looking recipe! I plan on making them soon as a version of low carb king cakes for mardi gras soon. So excited about trying it!

  • I just purchased Whey from Amazon and they sent Lactose powder by accident. Is there anything I can use this in or should I just throw it out? I didn’t know if it would work similarly to Whey. Thanks!

  • Jackie says:

    Can I use swerve instead of Judt Like Sugar?

  • Jackie says:

    I meant Just Like Sugar.

  • Deb says:

    I made these a couple of weeks ago using the almond four and they were totally amazing! Thank you Maria.

  • Kate says:

    WOW Maria, thank you! I just bought your Keto-Adapted book and have been following your advice for the past week or so. I love these, they turned out perfect 😀 So did your tortillas, bread and fudge. Thank you! You make it much, much easier to go low-carb!

  • Shola says:

    I just don’t get how this makes ‘dough’ I used all the same ingredients, I have erythritol and stevia glycerite, coconut and blanched almond flour, my ‘dough’ just looked like a curdled mush.

  • susana jones says:

    I just made these for the first time and I am an experienced low carb baker, but these did not hold up for me when you picked them up. The taste was wonderful, but I was hoping for them to stand up. Not have the texture and shape of a cookie. I will try it again and see how they turn out , but will refrigerate it rolled for an hour, before I slice it and bake it, maybe they will hold there shape?

  • Amber says:

    Seriously when I read your explanations about the “why’s” of this lifestyle, I get teary eyed and my throat closes up a little. I’m only 2 weeks into LCHF lifestyle and already lost weight. I’ve been searching for recipes on pinterest and your site keeps coming up. Your recipes are so intimidating to me yet I’m drawn to them. My journey is starting due to my sons genetic disorder. He is on a LCHF diet and eats so much food for such a little guy but is thin and healthy. All his labs come back perfect. I’ve decided that my whole family should follow suit but it’s hard getting them on the same page. Anyway, your explanations help me to understand exactly why my son needs to eat the way he does and why the rest of the family should also. My sons energy levels have increased since I have strictly enforced his diet. I can’t wait to get your cookbooks and slowly integrate these intimidating ingredients into my pantry. Your natural approach to eating is inspiring. I can’t wait to “really” get started. This may be the first recipe we try of yours as my oldest child loves cinnamon rolls but can’t stand some of the changes we’ve made to our weekly menu. Maybe this one will break the ice a little. Thank you!

  • Ali says:

    Hi,how can I print this recipe to try it,without printing all the ads on the page?,I did not see a print option

    • Maria Emmerich says:

      I’m not totally sure but if you paste into a word document that would work b

    • JMrs Scrim says:

      Hi Maria. Please would you explain the addition of the small amount of stevia glycerite? I see this in many low-carb baking recipes and I wonder why it is necessary. thanx in advance!


      • Maria Emmerich says:

        Yes. I plan on blogging about it soon. I wrote about it on another post somewhere…

        But most people like the flavor when you combine natural sweeteners.

  • Vicky says:

    Ooh, that cinnamon filling looks amazing!

  • lynn says:

    Maybe if u used smaller eggs it would work better using 3 instead of 2.

  • Pat says:

    Is Coconut nectar a good substitute for sugar?

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