3 in 1 recipe card

📄 ALL-IN-ONE KETO YEASTED ROLLS – RECIPE CARD

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🍕 KETO PIZZA ROLLS

Yield: 6 rolls | Prep: 20 min | Rise: 45 min + 15–20 min | Bake: 22–25 min | Total: ~1 hr 45 min
Calories: ~145 | Net Carbs: 4.5g

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Dough (for ALL recipes):
1½ cups almond flour • ¼ cup coconut flour • 1½ tsp baking powder • ½ tsp salt • 1 tsp instant yeast • 3 tbsp cold coconut oil or vegan butter • ½ cup unsweetened almond milk (warm, ~110°F) • 1 flax egg (1 tbsp flaxmeal + 3 tbsp warm water, sit 5 min)

Pizza Filling:
3 tbsp tomato paste • 1 tsp Italian seasoning • ½ tsp garlic powder • ½ tsp onion powder • ½ cup shredded mozzarella (dairy-free) • ¼ cup mini pepperoni

Sauce Bath:
½ cup sugar-free marinara • 1 tbsp olive oil • ½ tsp garlic powder

Garlic Butter Glaze:
2 tbsp melted butter or olive oil • ½ tsp garlic powder • 1 tsp dried parsley • Pinch of salt

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Pizza Instructions:

1. Make dough: whisk dry, cut in oil, stir in milk + flax egg. Knead 2–3 min. Rise 30–45 min.
2. Grease 8×8 dish. Mix sauce bath; pour half into dish.
3. Roll dough 10×12. Spread tomato paste, sprinkle seasonings, cheese, pepperoni. Roll tightly; cut 6 rolls.
4. Place cut-side down in dish. Pour remaining sauce over top. Rise 15–20 min.
5. Bake 350°F 22–25 min. Brush with garlic butter glaze. Cool 5 min.

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Nutrition (per roll): 145 cal • 12g fat • 9g total carbs • 4.5g fiber • 4.5g net carbs • 6g protein • 2g sugar

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🥮 KETO CINNAMON ROLLS

Yield: 6 rolls | Prep: 20 min | Rise: 45 min + 15–20 min | Bake: 18–22 min | Total: ~1 hr 45 min
Calories: ~120 | Net Carbs: 4g

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Dough: Same as above, plus ⅓ cup powdered erythritol and 1 tsp vanilla (add with milk).

Filling:
2 tbsp softened coconut oil or vegan butter • ¼ cup powdered erythritol • 1½ tbsp cinnamon

Glaze:
2 tbsp powdered erythritol • 1–2 tbsp unsweetened almond milk • ¼ tsp vanilla

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Cinnamon Instructions:

1. Make dough: whisk dry (including sweetener), cut in oil, stir in milk, vanilla, and flax egg. Knead 2–3 min. Rise 30–45 min.
2. Roll dough 10×12. Spread filling evenly. Roll tightly; cut 6 rolls.
3. Place on parchment-lined sheet, flatten slightly. Rise 15–20 min.
4. Bake 350°F 18–22 min. Cool 5 min. Whisk glaze and drizzle.

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Nutrition (per roll, without glaze): 120 cal • 10g fat • 4.5g sat fat • 9g total carbs • 5g fiber • 4g net carbs • 4g protein • 1g sugar
With glaze: +5 cal, +0.5g net carbs

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🍯 KETO STICKY BUNS

Yield: 6 buns | Prep: 25 min | Rise: 45 min + 15–20 min | Bake: 22–25 min | Total: ~1 hr 50 min
Calories: ~160 | Net Carbs: 6g

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Dough: Same as Cinnamon Rolls (with sweetener + vanilla).

Caramel Sauce:
¼ cup coconut oil or vegan butter • ⅓ cup brown erythritol (or allulose) • 2 tbsp unsweetened almond milk • ½ tsp vanilla • Pinch of salt • Optional: ½ tsp xanthan gum (thick version) • Optional: ¼ cup chopped pecans

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Sticky Bun Instructions:

1. Make cinnamon roll dough as above.
2. Make caramel: melt all sauce ingredients in saucepan over low heat, whisk 2–3 min.
3. Pour half the caramel into greased 8×8 or 9-inch round pan. Sprinkle pecans if using.
4. Roll dough with cinnamon filling, cut into 6 rolls. Place cut-side down over caramel.
5. Rise 15–20 min. Bake 350°F 22–25 min.
6. Cool 5 min, invert onto platter, drizzle with remaining caramel.

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Nutrition (per sticky bun with pecans & sauce): 160 cal • 14g fat • 11g total carbs • 5g fiber • 6g net carbs • 4g protein • 1g sugar

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📌 COMMON NOTES (All Recipes)

Dietary Notes: Egg-Free • Dairy-Free Optional • Low-Carb/Keto • Low-Calorie
Storage: Fridge 5 days. Reheat 350°F, 5–7 min. Freezes well unbaked or baked.
Yeast Tip: If using active dry yeast, dissolve in 2 tbsp warm water + pinch of sweetener, wait 5–10 min until foamy, then add with milk.
Nut-Free Option: Swap almond flour for sunflower seed flour + add 1 tsp apple cider vinegar to prevent green color.

📌 SERVING SUGGESTIONS:

· Pizza Rolls: Serve with warm marinara for dipping.
· Cinnamon Rolls: Top with cream cheese frosting (dairy or vegan).
· Sticky Buns: Enjoy warm with coffee or tea.

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Cream Cheese Frosting (for Cinnamon Rolls):
4 oz cream cheese or vegan cream cheese (softened) • 2 tbsp butter or coconut oil (softened) • ¼ cup powdered erythritol • ½ tsp vanilla • 1–2 tbsp heavy cream or coconut milk (for consistency). Beat until smooth.