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“Hi Maria,

This is my rocket star husband… from a bursting 52 to a size 33 skinny jean from Hollister! His life has been saved and that’s the absolute truth! He would not be here today (after 3 heart attacks) without starting Keto 18 months ago.

He has changed the minds of many in the medical community and I’m forever grateful!” Lori

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto School!

Click HERE to check out my NEW Keto School!



NOTE: Some psyllium powder will turn your baked good a “rye bread” color. I have found that Jay Robb psyllium husks (ground into a powder) doesn’t cause this to happen. You can see the difference in the photos.

Healthy Family Tip: I pre-made the rolls and put into my oven on a “delay” timer for them to be done after work (or school) for a yummy treat in the afternoon.

Low Carb Cinnamon Rolls

Here is a video of making the Cinnamon Rolls using Almond flour:

NOTE:  I use 2 whole eggs in these videos but have found that using just whites (3) makes them rise better.

Here is a video showing how to make the caramel sauce! 


Low Carb Cinnamon Rolls

Maria Emmerich
Course Bread, Breakfast, Dairy Free, Dessert, Vegetarian
Cuisine American
Servings 6
Calories 201



  • 1 1/2 cup blanched almond flour 5 oz (or 1/2 cup coconut flour or 2.5 oz)
  • 5 tablespoons psyllium husk powder no substitutes (45 grams)
  • 2 teaspoons baking powder
  • 1 teaspoons Redmond Real salt
  • 1 cup Natural Sweetener or erythritol and 1 tsp stevia glycerite
  • 3 large egg whites 8 whites if using coconut flour
  • 2 1/2 tablespoons apple cider vinegar 1 oz
  • 1 cup BOILING water 7 oz


  • 2 tablespoons ground cinnamon
  • 2 tablespoons Natural Sweetener or erythritol


  • 6 tablespoons cream cheese softened (or coconut cream if dairy allergy)
  • 3 tablespoons coconut oil or butter, softened
  • 2 tablespoons Natural Sweetener or erythritol and 1/4 tsp stevia glycerite
  • 2 tablespoons unsweetened almond milk to thin it out, if desired


  • Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won't work and I do not recommend it), baking powder, salt and Swerve. Add in the eggs and vinegar and combine until a thick dough. Add boiling water into the bowl. Mix until well combined. When you add the water the dough will be very sticky but after mixing for a couple minutes it will firm up.
  • Grease a large piece of parchment with coconut oil spray and spread the dough out into a large rectangle pressing with your fingers. You can spray some more spray on top of the dough to help keep it from sticking to your fingers. Sprinkle cinnamon and Swerve onto the rolled out rectangle. Press the cinnamon mixture into the dough with your hands. Starting at one edge of the rectangle, roll up tightly until you have a cylinder Cut into 6 - 2 inch rolls. Place onto a cookie sheet or into a cast iron skillet (click HERE to find the one I used) and bake for 45-55 minutes.
  • Meanwhile, make the frosting. Place all ingredients into a medium sized bowl and combine until smooth. Store in fridge (it will thicken overnight). Spread over cinnamon rolls. Makes 6 servings.


Coconut Flour Rolls = 99 calories, 1.4g fat, 6.8g protein, 12.7g carbs, 9g fiber


Calories: 201 | Fat: 13g | Protein: 7.8g | Carbohydrates: 13.2g | Fiber: 8.7g | P:E Ratio: 0.4


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.".


  • This will treat depression for sure! It looks nice on the photos and nice explained recipe!

  • Lucy says:

    O.k…this recipe does it. I most def have to pick up the psyllium husk powder 🙂

    I’ve been reading your book, Secret to a Healthy Metabolism, and have bought a few supplements… I’m still giving more time to my lil’ “experiment” but I can say this – Thumbs Up!

    Thanks Maria.

  • France says:

    bwahaha! how funny! I was just marvelling at that picture on your FB page!!! Oh Yum!!! Better make some before it gets to be Summer here. one of my first Summer here I made some (not healthified) cinnamon scrolls for Christmas morning (christmas = summer here), it was about 100F that day! urgh! 😀

  • Anonymous says:

    Are the rolls pictured made with almond or coconut flour?

  • Anonymous says:

    These look great. I might even be able to get my hubby to eat these! 🙂
    Are tne ones in your picture made with Almond flour or Coconut flour?

    Thanks so much for providing all this wonderful information which helps others to be healthy! I have most of your books, etc! Love all of them.

  • ashley mae says:

    Maria, does swerve really have fiber?
    Also, is 4 grams of swerve a tsp? If so, would that then be 4 grams of fiber per tsp?
    thank you!
    I love these rolls!
    I made them with coconut and love them!

  • ashley mae says:

    Also, I made these cinnamon rolls, but from your other precious recipe in which you used protein powder…I lovedddd loved loved them! Would you suggest this recipe or the one with whey protein?
    I am sure theyre both scrumptious, but I just want to know which ONE you would suggest? thank you!
    I cant wait to take these to work and on the go!

  • Anonymous says:

    Quick question- if you are powdering your own psyllium husks. Do you measure the 5 TBL out before or after powdering?

  • Anonymous says:

    Can you sub equal parts Xylitol for the swerve sweetener?

  • Anonymous says:

    OMG They look and smell so good; too hot to eat yet. From your responses just today, looks like a lot of us miss our cinnamon rolls!!! Thanks for helping us out.

  • reikime says:

    These look so yummy! Can I use a 12×17 jelly roll pan for them?

    I used it for the pumpkin bars and they were an absolute hit! I put a bit of maple extract in the cream cheese frosting.. Everyone was asking for the recipe … I just gave them your blog name.

    Thanks for all your knowledge.

  • Anonymous says:

    The pecan caramel rolls look amazing. Do you have instructions for those? I checked in your cookbook ” Nutritous and Delicious “, but couldn’t find any caramel sauce recipes! I have tried many of your recipes and love your blog!

  • Kate says:

    Your recipe calls for 1 1/4c. almond flour OR only 1/2c. coconut flour? Or should that be 1 1/2c. coconut flour, or 1c. almond flour AND 1/2c. coconut flour. Please let me know. I’m eager to try this recipe. It looks delicious!

    • It is 1 1/4 cup blanched almond flour OR 1/2 cup coconut flour. You use a lot less coconut flour in recipes. 🙂

    • Stacy says:

      These are baking, but I did something wrong. The dough was so thick, and then I added the 1 cup boiling water, and the dough was so soupy, there was no way I could roll it out. What did I do wrong?

      In the interim, I added a little extra almond flour and am baking it flat for a while then will roll it up when it is firmer. The dough tastes great, though.

      Thank you.

    • Hmm, you might want to try and mix longer after adding water. They are sticky at first, but as you mix more it solidifies more. 🙂

    • Philis says:

      Looks fabuloso!

      It is hard to believe you were ever overweight Maria. You are so tiny now. How often do you eat treats? Daily, weekly? We find when we have them we will quickly creep up 1/2-1 pound and have to put the brakes on. And that is even eating less than a full portion. (We manage our weight closely).

      Also, for me the use of sweeteners is very limited. Chickory and sugar alcohols affect my blood sugar whereas pure stevia powder/liquid & splenda do not. Any ideas of how to expand the limitation? As those alone do not produce as good of results.

      Thank you for any ideas you might have.

    • Awe, you as so sweet! I am VERY active (run every morning, do body pump classes, walk and bike many miles most days) so I have a treat like this every day! 🙂

      Hmm, haven’t heard of those two ingredients affecting blood sugar before. So Erythritol does too for you?

    • Philis says:

      Sadly yes. Even liquid stevia that is not alcohol free.

      Wonder how you can have so much physical activity with those cute little ones, creating recipes, client counseling, blog, time with husband…You must be incredibly organized and disciplined.

      I know FOR SURE I will never be a runner. 🙂

    • We are blessed to have both of us working from home so my husband and I share the work. But yes, it still requires a lot of discipline to get everything done each day. But it feels great to accomplish so much at the end of the day! 🙂

  • Anonymous says:

    Hi Great recipes!

    I tried the almond version this morning, and the recipe seemed to be very moist, even after letting it sit a bit. I did end up adding 1/4c more almond flour and and 1Tbspn pysllium husk powder, and letting it sit some more – and then just rolled it out less moist than it was, but still sticky

    I will try the recipe again to see if I did something different, but I don’t think I did.

    That said, everyone who ate them loved them and had seconds. I am trying the coconut version too – they are in the oven now. The dough was more prone to cracking as you roll it – but I think they will turn out well too.

    Thank you for your post and recipe. Much appreciated!! Already, the requests have come in to have them available daily. 🙂


    • Thanks for posting Cindy. There was an error in the origional that had 1 1/4 cup almond flour that should have been 1 1/2 cups. That is corrected above. 🙂

    • Anonymous says:

      I must have printed it out before it was updated. Over all, the almond version was the favorite in the family.

      I’m thinking that this recipe can easily be turned into bread, change up the spices etc.

      Thanks for posting this recipe.


    • Anonymous says:

      I also used my own homemade blend of erythritol and stevia for the sweetener.


    • Awesome! Yes, I went back to the 1 1/4 after experimenting some more. It rises the best and gives the best end product with 1 1/4 cup almond flour. 🙂

  • Louise says:

    Maria, I love your books and your recipes! Recently I have been making your recipes that call for whey protein and have found that the addition of the WHEY RAISES MY BLOOD GLUCOSE QUITE HIGH! I have gone back to using your recipes that do not call for the whey protein but I am wondering why this would be happening?

    Thanks so much for your response…

    • What brand of Whey protein do you use? Some are quite high in sugars. 🙂

    • Trina says:

      I use a grass fed stevia sweetened one (Nature Pro) and I find it raises my blood sugar too (even though I make it with full fat coconut milk). It’s not sky high but higher than if I eat eggs for example. Dr. Davis said that whey is insulinogenic for some individuals – do u find this to be true Maria?

    • Louise says:

      The one you use in your recipes- Jay Robb. I really want to be able to use your recipes with the whey addition so I am checking it again in the event the blood sugar rise was due to something else!
      Thanks so much for all you do… Louise

    • Louise says:

      I am very happy to report that I used the Jay Robb whey protein again and it did not affect my blood sugar. I will keep an eye on it but I am very happy because now I can use more of your fabulous recipes!

    • Awesome Louise! Thought that might be something else in the recipe. 🙂

  • Gary says:

    I can’t find the “Healthified” Caramel recipe. 🙁

  • Anonymous says:

    Can’t wait to try these. I am curious though on the importance off the psyllium husk powder. What is the purpose of it other than added fiber? Does it help in rise or as a gluten substitute? Would you recommend using some vinegar and baking soda for added rise

  • Anonymous says:

    Where do you find Jay Robb psyllium husk? I looked on Amazon and can’t find the brand. I would like to make these without the “rye-bread” look.

  • Anonymous says:

    Maria, your recipes are amazing, but I’m confused about your recommendations of Jay Robb products considering your stated opinion about the dangers of wheat. I looked up the psyllium husks and protein powders on the Jay Robb site and even those that say they are gluten free also say they are produced in a plant that processes wheat and other allergens and may contain traces of them.

    I try hard to avoid even traces of wheat. The side effects are no fun. I’d appreciate a disclaimer when you recommend a supposedly gluten free ingredient that really isn’t.

    That being said, I’ll be trying out your cinnamon bun recipe soon, even if they may look a little purple with another brand of psyllium.

    • I asked Jay Robb about his and they do process on equipment that is used for other product. In order for a product to be labeled gluten free it has to have less than 10 part per million (PPM) of gluten. The gluten that would possibly be in Jay Robb product would come from airborne gluten in the processing facility which would be at most a couple PPM. Someone with this level of sensitivity would have a reaction when walking past a bakery and breathing in the air. This is very rare. Yes, it would be good to have none, but I believe the benefits of this product outweigh the minute amount that might be in the product. If you are a person with that kind of sensitivity or just want to avoid it, I recommend this product. Thanks! 🙂 http://astore.amazon.com/marisnutran05-20/detail/B002QXZVWQ

    • Anonymous says:

      Thanks for following up with the Jay Robb people. I’ve gotten everything from products you’d never know had even been in the same state as gluten to others that are massively contaminated. Good to know that Jay Robb is conscientious about eliminating as much of it as possible.

  • Anonymous says:

    These look amazing, and really can’t wait to try them. I am curious on the psyllium husk powderas o the purpose in why it is used. I’m assuming it is to replace the gluten, as would xanthum and guar gums. You mentioned a few times that there are no substitutions, but am wondering if it has to be the insoluble husk powder, or if it can be the soluble psyllium ground seed that has a few more health benifits.

  • FYI: the recipe isn’t corrected above with the 1 1/2 cup almond flour. Getting ready to try these.

    • I retested this and it is better with 1 1/4 cup. It rises more and is softer and goeyer! It will be a sticky dough, use wax paper to help roll it, but the end product is awesome!!

    • Marie, I just made these-oh yum!! I understand this is your recipe and works for you, and need to understand that I may need to make modifications. I followed directions, use 1 1/4 c almond flour, mixed all dry ingredients together, mixed egg in separate bowl, added to the dry mixture, When it was all put together, no water was needed, but I was afraid to do that so I added 1/4 c. boiling water, it was still runny so I added a tablespoon of coconut flour, stirred more and another T of coconut flour. That did it. I took it out, rolled it out like you would cinnamon roll dough and rolled up. The middle gave me a bit of trouble but I just kept rolling. Results are bready, delicious goodness. Something to note, on each of your recipes that have called for water, I have started off with 1/2 or less. Could it be the almond flour we are using. I grind up my own in the ninja from whole almonds. Will definitely make these again. Thank you for sharing and taking the time to reply to all of us!

    • I am making a video to help understand the process. It will be on this post in a day or two (waiting for more almond flour to come in, used 10 pounds perfecting this recipe! :)). You have to follow as it is stated above. It will seem crazy and the dough will we like soup when you add the boiling water, but as you mix more and more it becomes really thick (a couple minutes of mixing). It is still sticky, but the end result is great! Stay tuned for the instructional video. 🙂

    • Anonymous says:

      Thanks for the video. I had the same problem as Terra .. soupy to start with and 10 mins of mixing did not make much difference. I doubled the psyllium and added another 1/3 cup almond meal (home made) and it was still wet like a muffin batter .. so I added the cinnamon mix to the batter and made muffins.

      I am going to try with coconut flour next time. I too think the issue is that home made almond meal is naturally too wet. I even considered drying mine in a low temp oven for 10 hours .. perhaps on another day.

    • Yes, that must be it. The homemade almond flour must just be too wet. I updated the recipe above to note this. Thanks! 🙂

      • Sheri says:

        First-thanks for all your recipes. I just purchased your sweets cookbook, and the cinnamon rolls recipe came out like cookies. So, am trying this one. Your recipe states 1 cup of boiling water, but next to that it says 7oz. A measuring cup has 8 oz. which measure is correct? That could be a problem. I added 2 Tbsp of coconut flour and it made the dough workable.

    • Anonymous says:

      Thanks Maria.

      Btw, the muffins spent 45 mins at 350 and were still a touch wet in the center. They taste AWESOME though .. I don’t know if it matters but I used coconut sugar for baking in my attempt today too. Tastes so much like brown sugar to me. Yummy.

    • Too wet, that’s it! I would assume if I’m using the ground up in ninja and you’re using the dried powdery, there’s a difference in the amount of flour as well. Using 1/2 of your recommended liquids and a couple tablespoons of coconut flour seems to be the key (with no extra added egg). I had the same problem with your protein waffles and hoagie rolls. Thank you for the video as well. I would advise those using homemade almond flour to start with 1/4 of the liquids and use best judgement.

    • Just added the almond flour video. I think the issue is Bob’ Red Mill. It doesn’t act like other almond flours in recipes. I use Honeyville. 🙂

  • ashley mae says:

    so for the cinnamon mixture we dont use butter?

  • ashley mae says:

    Is there really, I mean REALLY 1gram of fiber per 1gram of just like sugar?
    so for instance, if i used 3 tbsp, which is 36grams does that really mean I already have 36 grams of fiber for the recipe I am using without coutning all other fibers from other ingredients? seems too good to be true!

    • The label says 96g fiber in a 100g serving. 🙂

    • arlene says:

      I’m confused. I’m on the Swerve website, and it says there is 5 grams of carbs per teaspoon and ZERO grams of fiber per teaspoon. ?? What gives? Where do you get your info, Maria? Are there different types of Swerve?
      Here is the link to the page I found this info:
      I want to believe!!!

    • Swerves main ingredient is Erythritol. The carbs in Erytritol come from sugar alcohols. Sugar alcohols are not digestible by the body so they don’t count and don’t affect blood sugar. 🙂

    • arlene says:

      OK. I was trying to find the label you refer to above where it “says 96g fiber in a 100g serving” and can not find that anywhere. I do like Erythritol, but it is so hard to get here in Alberta, Canada. And it’s SO expensive! And I’d have to order Swerve, as no one carries it here.
      Thanks for replying!

    • The label on the right at this link is what is listed on the bag I have. 🙂 http://www.justlikesugariskosher.com/nutrition_fact.php

    • arlene says:

      Thank you Maria! I was looking at Swerve…duh.

    • Anonymous says:

      Hi Arlene, I am in Alberta too, looking everywhere for these ingredients at decent prices. Lowcarbcanada.ca has an online store with free shipping on certain orders, but they also have a store in NE Calgary, off Stoney Trail around Country Hills. Still higher cost than what US residents can get, but in Canadian funds and no shipping. Haven’t been there yet but planning to soon.

  • Dr. Mark says:

    Congrats regarding diet and depression. Eevrything in the body is controlled by chemicals, which are greatly influenced by the things we put in our mouths.

  • Amanda says:

    These videos are so helpful! Thanks for posting them.

  • jmklinner says:

    Can you tell me if wheat protien isoalte is acceptable for a low carb lifestyle?
    I have been researching and some sites say yes and others no, but the idea of wheat, doesnt sit well in my head for the diet… I love your recipes and read your blog/books all the time so I thought that maybe you would have some insight on this protien.

  • Amanda says:

    My dough was really sticky…yours looked pretty in the video but Im hoping the end product is great, since that is what I really care about.

  • Bobbi Kenow says:

    Wow…thank you SO much for the videos! I can’t begin to express how easy you have made this process for my family. Such a blessing!! I wish you had a video for every recipe!! I am also wondering if the “hoagie bun” recipe has been revised now? I’ve been waiting to retry it so I don’t get a gummy dough.

    • Thank you! I revised it and updated the recipe and ingredients on that post. It is very similar to this process. It will be sticky, but just form a bun and bake. 🙂

  • ashley mae says:

    can i sub the just like sugar for swerve to make the caramel sauce?

    • Yes you can. The end product will just be more gritty, not creamy like the video above. The flavor will be the same though. You would also try grinding the Swerve into a fine powder to help. 🙂

  • vjbakke says:

    Is this the same method you use to make your sandwich sushi roll ups from your kid cook book?

  • Anonymous says:

    This video was very helpful. I had the same problem with the dough being too soupy and not coming together before seeing the video. After I saw the video I realized I was measuring the 1 cup of boiling water with a liquid measure and Maria used a dry cup measure. I tried it with the Maria’s way and it was fine. Very delicious! Thanks Maria!

  • Vanessa says:

    I made these today as a little Sunday morning surprise for my 16 year old son and husband. I mean who doesn’t like to wake up to the smell of fresh baked cinnamon rolls. We all loved them! This was my son’s respose: “Oh WOW! Mom are you sure these are healthy? They taste really good!” Thanks for the recipe Maria!

  • Sara says:

    What kind of almond flour do you use? I had the soupy issue too, and tried mixing for several minutes and it didn’t change the consistency at all, so I added more almond flour. We had the same issue when making the crust for your chocolate pie so I was thinking maybe it was the brand of almond flour we use? Bob’s Red Mill.

    • I know that coconut flour can vary from brand to brand (each take up different amounts of moisture) but didn’t think that would be the case with almond flour too. Hmm. I have always used this because it is usually the best price. 🙂 http://store.honeyvillegrain.com/glutenfreeproducts.aspx#.UFccMY1lS18

    • ABrand says:

      I used the honeyville grail one as well but had nothing but soup no matter how long I mixed it. I did measure my water in a liquid measuring cup. I ended up adding more almond flour and some coconut flour until it looked like your dough but it did not look at all like your pictures. Can you please make a video with the almond flour as I would like to see what I did wrong. Mine were ok but did not rise and were really heavy.

    • I added a video of the almond flour version above. Hope that helps. What type and brand of psyllium powder are you using?

  • Saretta says:

    Hi, this looks delicious! I cannot find any of your sugar substitutes where I live (in southern Italy), could I use honey or maple syrup as a sweetener? If so, how much do you think I should use?


  • Anonymous says:

    I just made these rolls and I am totally amazed!!! thank you…I can’t wait to get the frosting on them in themorning. Thanks again.Ruth

  • ABrand says:

    Are you positive on that 1 cup boiling water for the almond flour recipe. I only did a half cup or less this time and it still is soupy as heck. I ended up adding about another cup of almond flour to firm it up enough to get it out of the bowl. I have it in the fridge to firm it up enough to cut it as of right this minute there is no way that it would hold together. This may have to be my last try at it as almond flour is not cheap.

  • Cheryl says:

    I made these today with coconut flour and i want you to know they are fabulous! They will be a main stay on our table. We had them for breakfast and we had them with mexican food tonight. Just love them. Thanks so much for the recipe you have made our family so happy to have something that is like bread!

  • Nichole says:

    These were a hit with my family! I’ll be tripling the recipe next time and freezing them for easy weekend treats. Excellent paired with coffee/tea 🙂

  • Anonymous says:


    Is the texture of these a bit gummy on the inside? The outside was what I would expect judging by your picture. Regardless, they were delicious and I will be making these again, it’s just hard to tell and I just wanted to make sure I didn’t undercook them. I baked for 50 min at 350 degrees and followed the steps outlined by your video.

    These are the brands I used:
    Honeyville grains Almond Flour
    NOW organic psyllium powder
    NOW erythritol
    Nunatirals stevia powder

    Water was BOILING.

    Thank you so much, they were delicious!!!

  • Anonymous says:

    Maria, Is there a baking difference between the blanched and the natural almond flour from honeyville? Or is just the color??

  • Hi Maria,

    Thank you for all your health’ful’ FREE information. Finding this site from Vanessa Romero’s is a Godsend. I haven’t read through all the other comments but wanted to Thank you for this recipe.

    I followed it according to the Coconut Flour version and made it exactly like you did in the video with the exception of using powdered erythritol as the sweetener and using a store brand psyllium husk powder. I cooked them on a cookie sheet for 45 mins. then turned off the oven for the last ten minutes while I made the frosting.

    They came out amazing! I also added a little bit of finely chopped pecans to the cream cheese frosting. I had one with my coffee and it was just right. The one was so satisfying. Can’t wait for my husband to try it when he comes home.

    I look forward to making more of your recipes.

    -Farrah Mayleigh

  • Excuse my novice question but i’m not a very experienced baker. If you don’t have a cast iron skillet, can you just use a basic 9″ round baking pan? And if so would you change the temperature or time in the oven at all?
    Thanks Maria!

  • Diana says:

    Hi Maria,
    So the jay robb’s psyllium husks are out of stock, what other brands do you recommend? Is the NOW FOODS psyllium husk powder okay? Bob’s red mill? (probably more available in my local grocery store)
    I’d love to make these this weekend, but need the psyllium husk
    Thank you!

  • Anonymous says:

    I used Honeyville blanched almond flour, erythritol and stevia, and powdered my psyllium flakes into powder. The batter was thick, but not quite thick enough. I was afraid to mess with it too much, and tried rolling it out and slicing. I was in a time crunch, so I didn’t keep tweaking and worked with the dough that was not quite thick enough, even though I knew I needed to tweak it. I ended up with more amorphous blobs vs. cinn. rolls, but they were delish! I am going to try it again soon and tweak it now that I know what kind of thickness I needed. I’m looking forward to trying again soon!

    Have you frozen these at all sans icing or caramel? Have you ever made the dough a day before and baked it off in the morning? (thinking ahead to Christmas!).

    • The more you work the dough before rolling it out, the more it firms up. I make the dough in the morning and but on in the oven on a delay timer so it is ready when I get home. 🙂

  • Anonymous says:

    Hi Maria,
    Do you keep almond/coconut flours in the freezer? And if so, do you allow it up to room temp before using or doesn’t it matter?

    Keep up the great work!

    • I keep my almond flour in the freezer and my coconut flour on the shelf. When I use the almond flour from the freezer I just scrape what I need into the recipe and mix it in. Thanks! 🙂

  • Hi,
    I was wondering if the brand of almond flour used makes a difference when making the sub rolls or calzone also?
    Thank you,

    • Hi! Yes, bob red mills seems to be different (the nutritional info is different also) and doesn’t work. I use Honeyville almond flour and Tropical Traditions coconut flour. Happy Baking! 🙂

  • Anonymous says:

    I made these and had them for the lat 3 days….delicious! with one added side benefit of making my whole family very *regular* smoothly! 🙂

  • Just made these. Had to add a touch more almond flour. But they were really, really good. Think I’ll make a wreath ring for Christmas time out of this, pretty and great taste.

  • Anonymous says:

    I just ordered your book and I can’t wait to get it! 🙂

    I like your zucchini bread recipe. Thank you.

  • Anonymous says:

    I just made these with Bob’s Red Mill Blanched Almond Flour. I used 1 1/2 cups instead of 1 1/4 and they worked just fine. 🙂

    Thanks for all of your great recipes.

  • Anonymous says:

    Hi Maria
    I was wondering in recipes where whey protein is called for, could we easily sub with powdered egg white protein that Honeyville sells?

    • That should work in most recipes. Just take note that if the recipe calls for Vanilla (not unflavored) that there is Stevia in the JayRobb so you might have to add a little more sweetener to get the same results. 🙂

  • Anonymous says:

    THanks Maria. I just don’t use it often enough and it smells odd, so I didn’t want to buy the protein powders any longer. I do have vanilla flavored stevia drops! 🙂

  • Michelle Bailey says:

    Sweet Jeebus, Maria ‘s Cinnamon rolls were so flippin good. We ate 2 huge ones for both of us. I am so stuffed now I cant breath. Soo good. Thank god I dont have anymore room. The reason I have weight issues is cuz I cant stop eating when things taste this good!

    Tweaks that I added. I used some orange zest and orange extract as well as my vanilla. also added some penzeys baking spice and a pinch of cinnamon to the dough. These were the almond flour ones. Next I am going to try the coconut flour ones.

    Honestly as of right now I would have to say so far these are my favorite too. And that is saying alot because if you would have asked me yesterday morning which one was my favorite, I could not have told you. There are sooo many to pick from. I have to say. Honestly, I have probably close to 500 cookbooks. NEVER have I ever owned a cookbook where I wanted to cook EVERY dish that was inside of them that I base my grocery budget off a book. Most books I might make 1 or two recipes, or take some ideas from them, but your books dont even compare.

    You are a one in a million woman with so many faithful followers Maria, I would be overwhelmed with the knowledge that i have touched so many lives and on such a positive note. You are my hero and I feel honored that you even respond to my questions and photos. You are indeed a celebrity and my whole family and I love you!

  • Kapu says:

    Ok Maria, so i made this again tonight with med eggs and it turned out perfect. I think it helps when measuring the almond flour, to not measure like we would regular flour. It needs to be a true cup and a half. They rolled out perfect and rolled up perfect. The only bad thing is that I used all my swerve. My order can’t get here quick enough. Anyway, another successful recipe. Now if I could just get the ice cream down. 🙂

  • jmwhite60 says:

    Thank you sooo much for including the young woman’s testimonial. Our 19 year old son suffers from ADD & clinical depression, and since he’s gone to college, the added stress there has made it even worse. He gets regular psychotherapy counseling & is on meds for both ADD & depression, but the depression is still winning. It breaks my heart to hear him when he’s really low. He, too, is at a point where he is beginning to feel hopeless. I had been thinking of starting a “clean eating” lifestyle, but now after reading this, I’m definitely going to go for it. The perfect time would be when he’s home for 3 weeks over Christmas break. I realize it might not be enough time to fully see if his results are as good, but hopefully would be enough to see if there’s any improvement, & if so, kind of train him on making the right choices when he’s back at school and making his own food choices. Fingers crossed & prayers being said that he has some type of improvement through this diet as well! One last question — would you recommend going dairy-free as well?

  • Robin says:

    Oh, I didn’t see the change of 1 1/4 cup almond flour to 1 1/2… Sad. They didn’t hold their shape and came out in one big mush! lol I’ll have to try again.

    • Hi, I always use 1 1/4 cup almond flour. You might want to cut back on the eggs if you have XL ones from the store. Mine are from my neighbor and are a medium size on average. 🙂

  • Anonymous says:

    Do you use WHOLE eggs or JUST the egg whites? It’s very confusing. Thanks

  • France says:

    Maria, is it 1 1/2 or 1 1/4 cup almond flour? the recipe says 1 1/4 and Robin, above, seems to indicate it should be 1 1/2. I made these yesterday with 1 1/4 but ended up adding more flour as the batter was too soft…
    Just wondering… 😀

  • Anonymous says:

    Have tried the coconut flour version, and turned out great. But am having difficulty with the almond flour version. Using Honeyville blanched almond flour, swerve, Now psyllium husk powder, 2 extra large egg whites, etc. no problems with rolling out, and making the rolls. They’re rise and look great, but when they cool, they flatten like a pancake.

    Now, i modified the cooking times and temp because I’m using a convection bake oven. I’m also using a Corningware glass pan, convection bake @ 340 degrees for 43 minutes. They look done, but am wondering if the tops should be crisp, or soft to the touch when taken out if the oven. My tops were very soft to the touch. When they first come out, they look fantastic…very big…just like your picture. But lo and behold, they deflate into pancakes when cooled.
    Any suggestions ?

    • I have a convection oven and that is what I use in my recipes. So you typically don’t have to adjust the cook time much for my recipes. The coconut flour version cooks a little faster and that is probably why they turned out for you. Try cooking the almond flour version for the full 55 minutes. It sounds like they weren’t cooked through. 😉

  • I made the coconut version last night, looked beautiful but deflated considerably as they cooled. To be fair, I did cheat and used 4 whole eggs instead of 8 egg whites, so it is possible that was entirely to blame. Baked for about 55 minutes. End result, they are a little heavy but still taste pretty darn fabulous for something with no wheat and no sugar!

  • Vanessa says:

    Hey Maria,
    I am wondering if you typically let these rest before baking. You mention you put them in the oven on delay timer…. I have been studying gluten-free recipes that use psyllium and many of them suggest letting the dough rest for 30 min to an hour before baking. I think that may alleviate some of the gummy texture as well.

  • Kelly says:

    I just made these for my boys as an after school snack. My 7 yr old said if he had 5 thumbs he would give them “5 thumbs up!” So happy to have found a recipe that I feel good about serving and my kids feel good about eating. My dough was a bit wet, so I did add a few TBS coconut flour to the almond flour mix and they turned out beautifully. Maria you are such a genius! Loving all of your recipes and sing your praises to anyone who will listen.

  • Jennifer says:

    Just a little clarification before I try out this recipe….in the written recipe it says 3 eggs and in the video you say. 2 eggs….? Nutritious and Delicious has a totally different recipe….so….is it 2 or3 eggs and which recipe does your family/you enjoy more?

    • I updated the note above the video. It is 3 egg whites (instead of 2 whole eggs I use in the video). We found they rise better with just whites. The recipe in N&D is different. I think this one is amazing! 🙂

  • Anonymous says:

    Outstanding cinnamon roll recipe! Thank you so much!

  • Jennifer says:

    tried them this weekend…you are right Maria, these are AMAZING :), amazing and then some really. I quickly froze the rest as to watch the portions!!!

  • France says:

    Maria!!! now that I finally got that “dough” recipe to behave for me in my kitchen, I’ve made these again! They are wonderful. Weird thing though when I make the buns (similar recipe) I don’t have that issue but with the cinnamon rolls (perhaps the xylitol changes things) the dough is always way too soft and I have to add some flour, which is fine as I now know what consistency it should have, and WOW! Those are such a WONDERFUL substitute for the real thing! I haven’t had a real one in over 14 years, but I don’t miss them one bit any more (and I went a bit nuts with the cinnamon!!! YUM!!!)

  • Anonymous says:

    mine was soupy too. I used honeyville and psyliumj husk powder.. kept adding more flour and psylium..oh well..made biscuits/muffins:)

  • Rachel says:

    I realized today that I have been using just psyllium husks and not psyllium husk powder!! Duh! It was ground and looked pretty fine but once I put it in my coffee grinder just to experiment, it was ground so fine and I definitely realized I’ve been using just husks! The dough turned out beautifully this time and hopefully will bake well!
    So to anyway coming up with soupy dough every time, check your psyllium and grind it if your not sure.. To a very fine powder!
    Thanks Maria! Your videosso much too!

  • Anonymous says:

    Tried these today. Threw the first batch out. To wet after mixing for awhile. Second batch used 2 egg whites because I have large eggs and you used medium eggs. Still a little sticky but made it work. They rose perfectly, but when I took them out of the oven they collapsed. What did I do wrong?

  • Janis says:

    I made these today, and like everyone else the mix was pretty wet. I added a little more flour and a little more psyllium and it thickened, but then I just ended up adding a little xanthum gum so I didn’t waste the dough. It was really sticky as I tried to get it rolled out into a rectangle.

    I gave up just pulled out my SILICONE MUFFIN PAN and evenly distributed a small piece of dough into each of the 12 cavities, then added the cinnamon and sugar and then evenly distributed the rest of the dough over top and smoothed it out. I baked them for about 15-20 minutes. When I first took them out, I was afraid they were going to be real spongy, but as they cooled off they were perfect. I then frosted each individual muffin and they were very tasty!! 🙂


    • Mari says:

      Janis, I have had the same problem for a long time. But I’ve found I get smaller portions with what I call “cinnamon scones” 🙂 They are just as tasty, but not at all bready like a cinnamon roll would be (sometimes that’s a bad thing, sometimes it isn’t!)

  • Candice says:

    The Caramel Sauce- does it have to be the Just like Sugar or can you use swerve at all? thank you! I cannot wait to try! Made a few things now and getting used to swerve and whey protein! thank you

    • It can be make with Swerve (I would try confectioners) but it will be a little crystallized (in the texture) where the JLS or xylitol doesn’t. I don’t mind it and if you use confectioners (or grind the granular swerve into a fine powder) it should be good. 🙂

  • Stephanie Kelly says:

    I just made the coconut version of these and the flavour is great but they are tough, almost a bit rubbery. Any idea why?

  • doubleheader says:

    I have made these a few times and they turned out great. Recently the store where I purchase my bulk psyllium husk powder switched brands on me and I ended up with a dough to wet to roll out. I now add a little more almond flour and psyllium husk until I get to the texture I remember from the first couple of batches.

  • I’ve got in mine in the oven right now! However,it was not an easy process. I used the coconut flour but unlike in your video, I used 8 egg whites. The dough was pretty liquidy even after several minutes of mixing and waiting for it to gel up. I went ahead and poured it out but when i went to roll it…i made a huge mess! Should I used less water, egg whites next time? Should it be firm before I take it out of the bowl?

    Oh-and are the nutrition stats including the frosting?

    Thank you! I can’t wait to eat them…even as a gushy mess!:)

    • Not all coconut flour is the same. It should fairly firm like in the video. I would try less eggs next time. Yes, the nutritional info includes the frosting. 🙂

  • Sharon B. says:

    Maria, I’ve made the coconut flour rolls with great success, but I’d like to try the almond flour ones (less eggs!). I’ve been researching almond flour differences, and I’d rather make my own to save money. [Although there was a recent H’ville discount, I don’t have room in my freezer to store 25# of flour.]

    When you say that Bob’s is “too wet,” it may be because it’s not as completely finely ground as H’ville. A blogger has done a comparison of the two brands, and noticed that there are more large particles in Bob’s after several siftings. http://www.gluten-free-around-the-world.com/blanched-almond-flour.html .

    Unless, of course, you mean that the “wetness” is because the flour has not been defatted by making almond milk first. I’ve saved some post-almond milk pulp and dehydrated it. I haven’t ground it up to use yet (don’t have a large quantity), but I bet that it might be too dry (having had the fat removed). I plan to try this with part “milked” flour and part blanched/ground flour. Very soon.

  • Gaby says:

    Hi Maria! Just found your blog, AWESOME recipes. I’m so excited to try them! I’ve been playing with coconut flour and making some great recipes, however I am vegan and have had some flops trying to figure out how to bake without eggs. Do you have any suggestions for replacing the egg whites here? Most of the recipes I’ve used simply don’t have them or use flax. I’ve had some success with plain cakes just using the psyllium husk, but I feel like cinnamon rolls need to hold together a bit more.
    Thank you so much!

  • Emily says:

    I just made these and they are so yummy! I made the coconut flour and they turned out perfect:)

  • Sarah says:

    Hi Maria,

    In the receipe it calls for 2.5 TBS apple cider vinegar (1 oz) & then the eggs & then 2 1/2 TBS apple cider vinegar (1 oz). Do I need to use 5 TBS acv or should it not be listed twice?
    Thanks Sarah

  • sarah D says:

    Just made these. They taste great. I am wondering what the texture is supposed to be? Is it supposed to be slightly chewy or gummy or spongey? I am not sure if it is the Psyllium husks I used. I used organic india whole husk and ground it in my vitamix until it reduced by half. I was grateful I didn’t have any purple color to the rolls. Regardless the are super yummy and my kids love them. I am just curious compared to bread like rolls how the texture of yours are. I want to make sure they turn out the way they are supposed to. 🙂 thanks!!!! I love your blog

    • cemmerich says:

      I tried to make them have they slightly gooey texture like a Cinnabon. The almond flour version is a little less gooey. 🙂

  • sarah D says:

    Perfect. That’s how mine turned out. I think baking them a bit longer helped as well. 55 min did the trick.

    Thanks for the speedy reply!!!

  • Victoria K. says:

    Where do you get psyllium?

  • Eliza says:

    I have been TEARING through your recipes (and book, but I can’t wait to get your others!) and I can’t wait to try these. I’m curious what coconut oil spray you use… the one at Trader Joe’s has soy lecithin, natural flavors and propellant listed as ingredients. Do you think it’s okay to use? Thanks!

    PS your recipes are godsends, your blog & book are just INCREDIBLY valuable resources to me– Thank you for being!

    • cemmerich says:

      It is ideal to brush with coconut oil if you can. The Spectrum spray does have propellant in it, but it is a big convenience. 🙂

      • Eliza says:

        I totally get you on the convenience 😉 I’ll keep an eye out for the Spectrum version. Thanks!

  • Rob says:

    Looks very tasty. Printing this up now to try it out.

  • Stephanie says:

    Maria, in your video you don’t add vinegar and mention vanilla ext that I don’t see in recipe. Are you supposed to add both?? Looking forward to baking these!

  • deannaw says:

    Hi Maria – new to your site and love what I see, I will be here often.
    I do have a question. Per the instructions above, you state to add cider vinegar but in the video you did not add apple cider vinegar. Should I make it with or without the cider vinegar?
    Thank you.

  • deannaw says:

    I just read the post before mine and notice that I asked the same question. I am sorry. I am going to add the cider vinegar and vanilla. Hope this works. I tried the bread rolls earlier today and it turned out gummy and purple. I am going to give it a try again tomorrow and bake for 60 mins. versus 50. I am so looking forward to these working. Thanks again.

  • deannaw says:

    Ok, I’m back and feeling defeated. My purple gummy spongy rolls smell wonderful. The outside seems a little bit toasty but the walls connecting the rolls in a circle are gummy sticky and stretchy like melted gummy candy. I have looked through all of the post and not sure if its my oven products etc. I used Honeyville, VitaminShoppe psyllium husk poweder, vanilla extract plus vinegar, fresh baking powder etc. I also used boiling hot water.

    My husband told me to give up baking and I wanted to prove him wrong. Just getting disappointed by buying so many expensive products to make something and something always seems off. Has to be me 🙂

  • linda says:

    Maria, I’ve been trying some of your recipes using reconstituted egg whites (from powder) with no success. I’m hoping to not end up with tons of yolks – although I do make ice cream, I live alone and my freezer is only so large! Have you tried using this product, rather than the liquid egg whites? Thanks for sharing all your knowledge and recipes!

    • cemmerich says:

      Yes, you can use the 100% liquid egg whites in the carton. 🙂

      • linda says:

        I know I can use the liquid egg whites in the carton – but I find it difficult to use them up before they “expire”.

        That’s why I’ve moved to the powdered egg white – which you reconstitute with water (generally) before you use them. They whip up just like egg whites and are apparently widely used in commercial baking.

        I reconstituted 8 to make these rolls with coconut flour – and it really didn’t work. It never reached a coherent sticky anything – but remained separate blobs. Ultimately I split it into sections and made a pie with cinnamon/Swerve filling. A good flavour, but the wrong consistency.

        Any thoughts?

        • cemmerich says:

          I get several jugs of the liquid whites and store the extra in the freezer. 🙂

          • linda says:

            After reading the blog about “Healthified” Sub bread I noticed your June 2013 update reduced the egg whites to 6 from 8. This is the same basic recipe, so I’m wondering if my attempt at these rolls using coconut flour flopped because I reconstituted and used the equivalent of 8 egg whites with the coconut flour version of this recipe.

            I understand the other problem may have been the brand of Coconut flour, so I’ll try the Almond Flour version next.

          • cemmerich says:

            Yes, I made that change and added the apple cider vinegar which both helped make it more consistent. 🙂

  • sjanette says:

    Hi Maria,

    Can you tell me how much 1 egg white weights? Cause I live in The Netherlands and we’ve not the same weight in the eggs. Like Medium eggs in the Netherlands, they are Large of Extra Large eggs in your country.
    Thank you in advance!

  • Ann says:

    Where can I find your recipe for the Caramel Sauce? It looks amazing on the Cinnamon buns!

  • Jewel says:

    My mom asked me to double the cinnamon rolls and now its runny is that supposed to happen

    • cemmerich says:

      Nope, must have missed an ingredient. It is easy to do when doubling (not double one thing).

  • Jewel says:

    Oh,they still tasted great but I had to roll them,put them in the oven for an hour,cut them, and bake for another hour

  • Becca says:

    I just tried these rolls, and I can honestly say nothing so awful has ever come out of my kitchen! There are 2 things that may have caused this……..I used stevia instead of swerve, in the proper proportion, and I live in the Caribbean, which is much more humid. After baking them for 90+minutes, I ended up with rolls that were crunchy on the outside and a paste-like consistency on the inside. I thought they would at least taste ok, but I was very wrong. Must I use Swerve to make these? I don’t tolerate sugar alcohols well, and I fear this may be a lost cause. I must admit I have had terrible Cinnabon craving since having to go sugar/gluten free, so I feel utterly defeated at the moment.

  • Angela says:

    The picture of your rolls looks amazing! I’ve never seen a gluten free cinnamon roll that even resembles a wheat version. 🙂 I made these using the almond flour recipe. My dough was wetter than yours from the looks of the video. I went ahead and baked them, as I know gluten free dough looks nothing like “regular” baking. I baked them about 10 min. longer than you suggested, but they still didn’t turn out well. They are very gelatinous and look nothing like yours. I used almond flour and not meal, Now brand psyllium husk powder, xylitol for the sweetener and the rest of the recipe as written. I’m wondering if using egg whites from the carton would make a difference. I used the measurement that that carton suggested for 3 egg whites. Or, if perhaps the xylitol makes a differenc in the texture of the dough.

  • marsha says:

    Just made these for my son that was just diagnosed with T1D and he LOVED them. I did too. But, mine didnt rise like yours. I used bobs blanched almond flour and Konsyl psyllium powder, SF, GF, Truvia (non baking mix) as sweetner. Netcarb count <1 per roll. What can I do to help rise??

    • cemmerich says:

      I would try a different psyllium. I get whole husks and grind them into a fine powder (I use Jay Robb). 🙂

  • Megan says:

    I attempted to make these today for Christmas brunch but the dough never thickened up. After 8 min at high speed it was still too wet. I used red mill almond flour. I threw the dough in muffin pan instead. I am bummed bc the recipe looks so good.

  • Jodi says:

    I’m so excited! I have these in the oven right now! Thanks for the video tutorials too very helpful!

  • Donna says:

    I’m just curious: when adding up the ingredient list for the coconut flour version, I come up with different nutritional information. Yielding 8 (without frosting) 77 calories, 14 carbs and 1.3 fat. Does anyone else come up with similar information? I’m wondering how you have the carbs so much lower. Can’t wait to try them!

  • Donna says:

    Thanks for the updated information! I’m new to your blog and find what I’ve read so far really interesting. Can’t wait to dig into to it some more!!

  • GiGi Eats says:

    OMG whoa! I just started experimenting with coconut flour a little bit and these are definitely going to happen NEXT! 🙂 Looks so good, I just cannot stop drooling!

  • Trish Morris says:

    This is the second time I tried these, and, like Megan, the dough never got to anything I could roll out. I looked again and saw the the boiling water was only 7oz, not a cup. I just added the water all at once. Can’t imagine 1oz of water made that much of a difference. I added more almond flour (Bob’s Red Mill, unfortunately) and even some coconut flour. Got it to a texture that I could spread it and roll it. In the frig now hoping it will firm up enough to cut.

    • cemmerich says:

      Bob’s red mill doesn’t typically work in these recipes. They don’t absorb moisture the same as other almond flours.

  • Belenda says:

    I haven’t made these yet, but since so many people seem to have problems could I suggest adding gram weight to ingredients? I’ve seen quite a few bloggers starting to do this. It does make a huge difference in a finished baked product. Just a suggestion….

    • cemmerich says:

      I do have grams and ounces listed in the ingredients (for the important ingredients). 🙂

  • Judy says:

    Can you use a combination of almond and coconut flour? If so what proportion? I hope this isn’t a repeat question.

  • jojo avalos says:

    What type of swerve sugar did you use to bake these?

  • Dave says:

    Any chance xylitol will work?

  • Lisa says:

    For the frosting, is 6 Tbsp of Cream Cheese correct? I ask because the hash marks on the cream cheese package are for ounces and not tablesppons (like butter is marked).

  • Destiny says:

    OH- I cannot wait to try these! Let me ask you non-cinnamon roll related… How do you meal plan for your family? So many wonderful food ideas, my head spins. How do you sit down and plan out your week? There are so many blank templates out there, but I just cannot seem to find a organized structure.

  • Jordan T says:

    Hi Maria!
    Could I use stevia only in the dough, rather than the erythritol and stevia? If yes, should I use 2 tsp total? Thanks so much for your great recipes, I can’t wait to try this one!

    • cemmerich says:

      I would use 2 or 3 teaspoons and then you might need to have a little less moisture as you are losing the bulk of the erythritol. 🙂

  • Faye Paetz says:

    I am having a problem with these and the bread falling after I take them out of the oven. Still taste good, but it leaves a gummy texture. I’m using honeyville almond flour and the jay robbs psyllium husks that you recommend. Any suggestions? I really want this and the bread to work.

    • cemmerich says:

      Check the psyllium weight and tablespoons. So make sure 5 tablespoons equals 45 grams. That will make sure it is fine enough.

  • Deb says:

    Can liquid eggs whites be used instead? I can’t think of a way to use all of the extra yolks.

  • Carol says:

    Hi Maria, I love, love, love your recipes! I have made your bread many times with great success but for some reason whenever I make these cinnamon rolls they are flat. The only difference that I can see between the bread and the cinnamon roll dough is the sweetener (I use swerve) yet the cinnamon roll dough does not get as thick and always goes flat. Any ideas? Thank you.

  • Christa says:

    I make the coconut version weekly. I use 1 cup coconut, 1/4 cup almond and leave the rest the same. If I don’t do this I get soup mix. Any who I LOVE this recipe! I also sub 1/4 cup of the swerve with my brown sugar sub & add 1tbsp cinnamon to batter! I too make maple frosting like another comment! Ahhhh coffee has never been better!

  • Mary says:

    Maria – I have suffered from depression and anxiety for quite a while. After trying your diet, I stopped for a period of 5 days in a moment of weakness. Almost immediately, I noticed a steep increase in anxiety, mood swings and crying. It was then that I realized that it was this diet that had been keeping my symptoms under control and NOT the medication I was taking. I was wondering — is it the lack of wheat that stabilizes me or the increased fat? Are there specific foods or amounts of certain food groups I should eat to continue on this path to stability? I feel so much better, but I know I am not 100 % yet.


  • Jos says:

    Hi, can I use 4 eggs if I chose to use 1/2 cup coconut flour? Will the result be as good? Thanks!

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  • idigm says:

    I see in your recipe you call for Vinegar, but you don’t use it in the video. Which is correct?

    • cemmerich says:

      I added the vinegar after the video as it creates a more consistent result. 🙂

  • Angela says:

    When it comes to using the almond flour, how does it look… like meal or finer? Also I am finding my almond flour leaves a bitter taste after cooking, I have a convection oven so should I lower the temperature while cooking and by how much. Thanks, Angela from Canada 🙂

    • cemmerich says:

      I have never noticed a bitter aftertaste form almond flour. I use a convection oven so you should be fine. 🙂

  • Mimmi says:

    Hi Maria!
    I did these today but with small adjustments to fit the swedish style cinnamon buns. All 3 kids at home today and husband really enjoyed them! Thank you, you rule!
    Lots of thank you hugs from Sweden! 😀

  • Katie says:

    Curious if either glucomannan powder or ground chia would work in place of the psyllium? I know you say no substitutions, but it seems like those are fairly similar? They are all thickening fibers (whereas flax is totally not). I’d like to make these this weekend. If those wont work, where do I find the psyllium without ordering? …because I wouldn’t have time. Thanks 🙂

  • Dana says:

    These really are AMAZING! I love the doughy, gooey, texture. You can pull them apart with your fingers, and they behave just like regular cinnamon rolls! I used almond flour, and my dough was super sticky but I managed to roll it out. Should have put it in the fridge before cutting because they tore apart while trying to pick them up to put them in the pan. Threw the whole mess in the oven anyway and the end result tasted delicious. There was only one that resembled a cinnamon roll, but YUM!

  • Anita says:

    Hello Maria,
    These have become a regular for me. I mostly make the coconut flour ones but have decided to try the almond meal ones. Most of the time, my coconut flour ones look great going into the oven, and yes, they are somewhat gelatinous, but due to the fact that baking the Maria way has allowed a 115 lb weight loss in 11 months, I continue to make these, and eat them regularly. They are sinfully delicious. The finished product reminds me of Mom’s day old cinnamon buns that were doughy and delicious once cooled. Keep up the good work Maria! Here’s to may more recipes!

    • cemmerich says:

      Thank you! That is amazing!! Way to go! 115 pounds is awesome. Would you mind sharing a before after photo and testimony? Thanks!

  • Anita says:

    Also, your recipe says to cut into 8 2-inch rolls, but the icing says it makes six servings, so which calorie content is correct? Is 207 calories for 1 cinnamon roll made with almond flour along with the icing?

  • Jackie says:

    I came across this oldie but goodie recipe and was wondering if there are any suggestions to make it a delicious pumpkin cinnamon roll recipe for fall??

    • Maria Emmerich says:

      I would add pumpkin extract. Otherwise, canned pumpkin and adjust moisture accordingly.

  • angela says:

    What about making orange cinnamon rolls like you find in the refrigerated section of the grocery store? How would you incorporate that into this recipe? Also, can this recipe be frozen and then baked later? If so, would they need to be thawed first or can they go straight from freezer to oven and what would the cooking time be? Just wondering if you have done that. Thanks!

    • Maria Emmerich says:

      That should work with some orange extract. I’m not sure if that would work or not freezing. I think they freeze ok after baking though. 😉

  • Ashley says:

    this turned out really good! I was a bit skeptical on the psyllium husk powder, because for me, 45g = more than half a cup of powder (so way more than 6 T., which is 1/2 c.). Am I doing something wrong???

    I also ended up with way too much frosting and only used half, making sure to toss the buns back into the oven with the frosting so it’d melt into the cracks!

    I poured some melted butter onto my rolled out dough and then did the cinnamon mixture. I seem to always remember doing that! I added orange extract to the cream cheese icing and it was delicious! Still, I showed restraint. This makes a ton of food. I couldn’t have eaten an entire bun. Once they cooked and melded together, we just cut it like a pie! Very good!! Thank you for the recipe.

    • Maria Emmerich says:

      Thanks! I grind my psyllium into a finer powder. If you do that the measurements should come out. 🙂

  • Bridgette says:

    Thanks for your recipes, Maria, you’re a genius! Also, you’re a champ for constantly coming back to respond to everyone, I’m sure it’s not easy to keep up with all of us. As a side note to anyone who may have also had the ‘gelatinous center’ problem, I’ve got a tip. As a recovering professional baker, I’m pretty good at weighing, measuring, and timing, so that’t not where I’m screwing up. My successes have been just to spread the dough out. When I made the sub rolls, they were perfect. The same ingredients in a loaf pan collapsed twice when I took them out of the oven (the second time I even used less baking powder as instructed). My point is: if any of these recipes fall when you take them out of the oven, try putting them in a cupcake pan or separate into rolls on the next try. My cinnamon rolls fell when I baked them in my skillet, much to my dismay, but I’m not wasting them! I cut them open (like butterflying a steak) and grill them with some grass fed ghee or coconut oil in a skillet (like french toast). Just as yummy and no waste!

  • Sharon B. says:

    Hello, Maria! I’ve made these delicious cinnamon rolls in the past, with success — even though the spirals don’t stay separated; mine always become one blob. It’s probably because of the ‘potency’ of my powdered psyllium. 🙂

    I do have a request, though, about ALL of your recipes. I wanted to re-print this recipe (because I had written so many notes on the page that I couldn’t follow the recipe!), and I realized that the recipe had changed since I printed it. I see that it now seems to follow your Healthified Sub recipe, so there were ingredient changes, as well as a change in yield. I also see, in other comments, that someone mentioned that in October 2013; my gosh…when did I print it? 😉 Anyway, the request: when you make a change to an existing recipe, would you please mention the date of revision at the top of the recipe (or possibly a mention –with the link– when you blog)? It would be very helpful to know when a recipe has been improved. I don’t blog, so I don’t know how time-consuming it is to make changes — so I apologize in advance.

    Thank you so much for all of your hard work and delicious recipes!

  • Carla TW says:

    OK, so I did everything wrong….used Bob’s Red Mill Almond flour (because it was all I had on hand)…used another brand of Psyllium Husk (same reason)….used 2 whole eggs like you did in the video because I found out too late that that was all that was left of the eggs the neighbors had given us….used Xlitol and stevia instead of Swerve or erythritol……end result, they didn’t come out pretty, but DAMN THEY’RE GOOD!!!! Hubby even went back for seconds!!! Yummy trial run, and next time I’ll hit the store first.

  • Helen says:

    Hi Maria, thanks so much for sharing the cinnamon roll recipe! I just wanted to check and see regarding the vanilla and the Apple cider vinegar. In the video you used vanilla but no apple cider vinegar that I could see and in the recipe you used Apple cider vinegar but no vanilla. I just wanted to check to see if I missed something and which one I was supposed to use. Thanks so much!

  • Carolyn says:

    Hi Maria, what would be the longest time in advance I could set the delay timer for these cinnamon rolls? (Since they have eggs and all that). Thanks!

  • Kelly says:

    I love these so much!!! Thank you for creating these so I can love cinnamon rolls again!!!

  • Barbara says:

    I see in the recipe that it called for ACV. However I did not see you add it in your video.
    Not sure if I need it or not. Looks yum though. Looking forward to trying these.

  • Dee says:

    Hi Maria
    I tried these and really love the taste but the texture was really chewy/rubbery. My dough was sticky, kind of wet/soft. Maybe I overbaked them? They didn’t seem cooked at the time given. What did I do wrong? I’d really like some cinnamon rolls and the flavor is great just can’t get over the texture. Help 🙁

  • Dee says:

    Oh and I used coconut flour. Thank you

  • Dee says:

    Thanks for the reply. Yes I always weigh the ingredients and I used psyllium powder. Sadly I’m allergic to almonds so that’s a no go

  • Dee says:

    Maybe it was my cooking time. Would it be better to overbake or underbake? When the timer went off they still looked doughy :/

  • Nicole says:


    Thank you so so so much for this recipe! These were so amazing. I am so happy I can eat cinnamon rolls again and still be on a sugar free, low carb diet!


  • ND says:

    Hi everyone!

    I experienced what many of you have … magazine-perfect looking cinnamon buns when they come out of the oven and then within 10 min, they flatten and deflate. I am made the almond flour version and used Jay Robb psyllium husk that I ground in my Vitamix and a kitchen scale to meticulously weigh ingredients. Just wondering if anyone found a solution? Or any adjustments that helped a bit?

    Still very delicious! Thank you!


  • Chancey says:

    Tried the coconut flour version with the caramel sauce today and they were amazing. I followed your recipe with the following modifications:

    1. Added 1 tsp Vanilla extract to the dough mixture.
    2. Added chopped pecans (cooked for about 10 minutes in coconut oil) to the filling.
    3. After rolling up the dough I put it in the freezer for about 15 minutes to firm it up before cutting. Was worried that the dough was to fragile and this added step firmed it up very nicely. It also helped to hold the pieces together while they were moved from the cutting board to the pan.

    My only mistake was in using granulated Swerve instead of confectioners Swerve when making the caramel sauce. It was a little bit gritty but still delicious!

    The rolls came out perfect and retained their shape very nicely. The caramel sauce topping with the toasted pecans in the filling really went together well. Will try the almond flour version in the future. Thanks so much for your recipes…I am becoming a big fan of yours!

  • patti says:

    Could you please give me the link for the video for the almond flour version of these rolls? Also, about what is the size of the large rectangle you make?

  • patti says:

    Mine looked fine going into the oven and then went flat — I am sure they will taste good, but what a surprise!

  • patti says:

    Thanks for your responses. My hubby still loved them. Will try again!

  • Alisa says:

    Would this recipe work with less sweetener in the dough? I’d rather save my sweetener for Carmel sauce. 😉

  • patti says:

    My husband had these individually and we find that we can freeze the icing in very small containers for individual rolls and it unfreezes well.

    • patti says:

      I should probably qualify that I am referring to the caramel sauce, but to the frosting listed in the recipe.

  • patti says:

    I went to click your link re the cast iron skillet you used and I can’t go to it. Can you tell me what diameter iron skillet you use?

  • EER says:

    I made the coconut flour version today and I wanted to note that the written recipe on this page calls for 8 egg whites while the video calls out 4 egg whites for the coconut flour version. Go with the 4 egg whites!! I had to double my other ingredients after using 8 to make the dough work. (Oh darn! Twice the delicious cinnamon rolls!) Also, I assume swerve is *granulated* as opposed to confectioners swerve (listed later with the frosting).

  • Tiffany says:

    I made the almond flour version and while they did require more cooking time, they came out perfect. Tonight, I made the coconut flour version, I cooked them for an hour and 10 minutes, but when I took them out they collapsed. I scrolled through the comments and saw the suggestion to put them back in the oven, which I did, but the damage had already been done, much like the South, they did not rise again. I measured the ingredients and had zero issues working with the dough, but I would caution that if the rolls jiggle a bit when slowly pulling them out of the oven, push them right back in. I know the fear is that they will be overcooked, but trust me, they wont. I plan to try this recipe again and leave them in for an hour and 20 minutes minimum before I check them. Haven’t tasted the coconut version yet, but I am sure they are just as wonderful as the almond flour version.

  • Miriam Jackson says:

    So i just made these (yum!… almond flour version)… and they worked well and turned out good… i didnt even do the frosting or the caramel sauce.. just buttered it when done…. but it was a bit heavy/doughy for me.. unsure which ingredient needs adjusting to ‘lighten’ it up a bit… i used the weights for measurement and will say that i probably had almost 7Tbl of the psyllium husk powder to equal 45 gm… (done exactly as you do)… so does the psyllium make it more gummy.. should i try to decrease that next time?.. .. or bake lower and slower?.. i used the cast iron pan method too. Thanks for your input Maria!! so appreciate all you do for us!

  • Julie says:

    Hi! I don’t understand how the coconut flour and almond flour are listed in the instructions for the cinnamon rolls. You can use almond flour alone? What amount? Or coconut flour alone? What amount? Or both flours togethe? What amounts? Thanks, Julie

  • weronika says:

    I have made them today and they do taste nice.Your recipe says 3 egg whites ( this is what I added ) but in your video is 2 eggs.Which one shall i use for futer?

  • Brenda says:

    I follow the recipe to a T, exact measures, but the dough was way too soggy to work with. I ended up adding a 1/4 cup of coconut flour to it and still found it very wet. I just put them in the oven so will have to see how/if they turn out

    • Maria Emmerich says:

      Did you weigh the ingredients? The psyllium husks need to be a very fine powder.

  • Jessica Hoover says:

    These look absolutely amazing! What do you use to grind your psyllium husk? I have tried a food processor and a vitamix but the husks are so light that they just float around in my blender. Lol

  • Ashley Elizabeth says:

    Why is the coconut flour measurement different from the almond flour in the recipe? Does it expand in the recipe or something… or does almond flour tend to fall more flat?

  • JaNae says:

    I just tried to make this recipe and the dough came out purple in the oven. I’m pretty sure I followed the recipe. Any idea why this happened?

    • Maria Emmerich says:

      Some brands of psyllium can do that. Other brands don’t. I used Jay Robb.

  • Diane Westphal says:

    I had these in the oven for about 5 minutes, when I saw my powered Swerve sitting on the Counter! I took them out of the oven, added the Swerve, beat everything together! It turned into Coffee Cake, but still Delicious!!!!
    Thank You for everything!!!!

  • Gorda says:

    Hi Maria, I have a question about psyllium. Is it safe to eat and how much per day? Is it safe for kids to eat more than one? Is there any difference between psyllium used in baking and taking it raw in a glass of water?

    • Maria Emmerich says:

      Personally, if trying to lose weight, I would skip psyllium. If in maintenance, it can be an occasional treat, not an every day thing.

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