fbpx Skip to main content

Protein Sparing Bread Caramel Rolls

Protein Sparing Bread Caramel Rolls

When I was a little girl, my mom would make homemade caramel rolls on Saturday mornings! I LOVED those caramel rolls!

I still love caramel and I love my protein sparing bread! I married the two to make protein sparing bread caramel rolls!

These keto caramel rolls are so delicious, I made two batches to share with friends!


Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time! 

Protein Sparing Bread Caramel Rolls

Maria Emmerich
Prep Time 10 mins
Cook Time 20 mins
Course Bread, Breakfast, Nut Free, Vegetarian
Cuisine American
Servings 6
Calories 280


CARAMEL TOPPING (this will make extra)



  • 2 tablespoons butter softened
  • 2 tablespoons powdered allulose
  • 2 tablespoons ground cinnamon


  • Before you begin to make the caramel topping, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in.
  • Heat butter on high heat in a saucepan. Whisk and let it come to a boil, watch for specks of brown (this is brown butter....so good on veggies!). Immediately add the Allulose and whisk until melted. Add the cream to the pan and bring to a boil for 1 minute. Whisk until caramel sauce is smooth.
  • Let cool in the pan for a couple minutes, and then pour into a glass mason jar and set in the fridge to cool while you make the caramel rolls. Store in the refrigerator up to 2 weeks.
  • To make the protein sparing bread rolls, preheat the oven to 325 degrees F. Place a piece of parchment onto a large rimmed baking sheet. Spray parchment with Avocado oil spray and set aside.
  • Separate the eggs (save the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large bowl or stand mixer. Add the allulose, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff.
  • Turn the mixer to low and gently mix the egg white protein powder into the whites. Do not over mix or the caramel rolls will end up like styrofoam.
  • Spread the protein sparing bread caramel roll mixture onto the prepared baking sheet. Bake for 10 minutes or until just cooked through (NOT browned at all).'
  • Remove pan from the oven and use a knife to spread with softened butter and sprinkle with allulose and cinnamon. Use a pizza cutter to cut into 6 strips (cutting from the longer end of the baking sheet). Roll each strip into a caramel roll. Set the rolls into a greased 9 inch pie pan.
  • Top a few tablespoons of the caramel onto each roll.
  • Place back into the oven for 10 minutes or until golden brown.
  • Remove from oven and allow to cool a bit before topping with more caramel if desired.
  • Store extras in an airtight container in the fridge for up to 5 days.


Calories: 280 | Fat: 27g | Protein: 9g | Carbohydrates: 3g | Fiber: 1g | P:E Ratio: 0.3



“About 5 months ago I found Maria Emmerich and her love, Craig. They have helped save my life. As of today, I’ve lost 140 lbs. I have 37 more to reach my original goal of 180.

I started wearing a size 32 jeans and am now in size 16. Once I reach my goal, I’ll set a new goal! These are my before and now pics.

Thank you to Maria and Craig! You all help so many of us each and every day! Thank you. Keto on!” – Jane

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

Click HERE to check out my supplement plans!

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.".


  • Lisa says:

    Ooo! Can you make the caramel with coconut cream?

  • glory johnston says:

    Is the alluose with monk fruit the same as using Lankato powdered monkfruit? I already have that and want to use it up, before I buy more.

  • glory johnston says:

    Can you use Lankanto powdered monk fruit in place of the Allulose? I want to use up what I have.

    • Maria Emmerich says:

      You could, but allulose works differently than monk fruit because allulose melts while other sweeteners do not. So the rolls won’t brown and they may have a slightly crystalized texture as they cool if you substitute allulose with something else.

  • Leslie says:

    Any tips on making the sauce dairy-free?

  • Joey says:

    These look so good! Do you think I could use unsweetened almond milk for the caramel? One of my kids cannot have heavy cream.

  • Elizabeth Vlug says:

    What size is your jelly roll pan? Thanks for sharing another delicious recipe.

    • Maria Emmerich says:

      I use a 9 inch pie pan 🙂

      • Elizabeth Vlug says:

        I meant what size to make the dough? You state a large rimmed baking sheet. Thanks for sharing this recipe. Plan to make it soon.

  • Tanya says:

    Where do you get the gelatin and egg white protein you use in so many recipes?

  • Shari says:

    Can I use isolate instead of the egg white protein powder?

    • Maria Emmerich says:

      Whey protein isolate is too quickly absorbed and causes significant blood sugar spikes so I don’t recommend it. Also, it won’t work for my PSMF bread recipes 🙂

  • Sheila says:

    Do you happen to have a coupon code for Keto Chow egg white protein? I cant wait to make these caramel rolls, some bread & the noodles! Thanks so much for sharing these recipes 🤗

  • Sheila says:

    Hey Maria, Thanks so much for all of your AMAZING recipes! I have 2 questions: when cutting the dough into strips, are you cutting across the width or down the long end? I had some trouble visualizing that step. I’m assuming all the way down the long end since you only end up with 6 rolls. Also, If I want to m are these cinnamon rolls with cream cheese icing, rather than caramel rolls, should I keep the step of frosting them before the 2nd bake? Or just frost at the end & bake for 20 minutes? Would they be dry without the extra melted topping? Thanks in advance.

    • Maria Emmerich says:

      Cut strips down the long end (you want a long strip to make the rolls). If you are substituting for regular frosting, frost AFTER the rolls are finished and slightly cooled (if they are too hot the frosting will melt) 🙂

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.