Keto. & Low calorie Cinnamon Rolls

 

Keto & Low-Calorie Cinnamon Rolls (Yeast Recipe)

Yield: 8 cinnamon rolls

Approximate Nutrition (per roll):

Calories: 120-140

Net Carbs: 3-4 g

Protein: 8-10 g

Fat: 8-9 g

Ingredients

Yeast Mixture

2¼ teaspoons active dry yeast (1 packet)

½ teaspoon sugar (feeds the yeast)

¼ cup warm water (105-110°F)

Dough

1 cup almond flour

½ cup oat fiber

¼ cup bamboo fiber (or additional oat fiber)

¼ cup unflavored whey protein isolate

2 tablespoons psyllium husk powder

2 teaspoons baking powder

¼ teaspoon salt

2 tablespoons granulated monk fruit sweetener

1 whole egg

2 egg whites///////

¼ cup plain nonfat Greek yogurt

1 tablespoon melted light butter or light margarine

½ teaspoon vanilla extract

¼ cup warm unsweetened almond milk

Filling

2 tablespoons light butter, softened

⅓ cup brown monk fruit sweetener

2 tablespoons cinnamon

Pinch of salt

Cream Cheese Frosting

2 ounces reduced-fat cream cheese

¼ cup nonfat Greek yogurt

2 tablespoons powdered monk fruit sweetener

½ teaspoon vanilla

1-2 tablespoons almond milk

Directions

Step 1

Mix the warm water, yeast, and sugar. Let sit for 10 minutes until foamy.

Step 2

Combine all dry dough ingredients in a large bowl.

Step 3

Whisk together the eggs, yogurt, butter, vanilla, almond milk, and yeast mixture.

Step 4

Add the wet ingredients to the dry ingredients and stir until a soft dough forms.

Allow to rest for 10-15 minutes so the psyllium and fibers absorb moisture.

Step 5

Roll the dough between two sheets of parchment into a rectangle about ¼ inch thick.

Step 6

Spread with softened butter.

Mix cinnamon and sweetener together and sprinkle evenly.

Step 7

Roll tightly into a log.

Slice into 8 equal pieces.

Step 8

Place into a lightly greased 8-inch baking pan.

Cover and allow to rise in a warm place for 45-60 minutes.

Step 9

Bake at 350°F (175°C) for 22-28 minutes until lightly browned.

Cool for 15 minutes.

Step 10

Mix frosting ingredients until smooth.

Spread over warm rolls.

Secrets to Great Flavor

Use plenty of cinnamon—don’t be shy.

Add ½ teaspoon butter extract to the dough for a richer bakery flavor.

Add ¼ teaspoon maple extract to the frosting for extra depth.

Fresh yeast gives the rolls their classic bakery aroma.

Warm the rolls for 10-15 seconds before serving to soften the frosting and enhance the cinnamon aroma.

Optional Add-ons

Chopped pecans or walnuts

Sugar-free white chocolate chips

Orange zest in the frosting

Pumpkin pie spice mixed with the cinnamon for a seasonal twist

Tips for the Best Texture

Oat fiber helps create a lighter, bread-like crumb while adding virtually no digestible carbohydrates.

Whey protein isolate improves structure and chewiness.

Psyllium husk traps moisture, helping keep the rolls soft.

Don’t overbake—slightly underbaked rolls stay much softer.

For an Even Lower-Calorie Version

You can reduce the calories to around 95-105 calories per roll by:

Replacing the whole egg with two additional egg whites.

Omitting the butter in the dough.

Using a light cream cheese spread in the frosting.

Reducing the filling butter to 1 tablespoon.

The result is still aromatic from the yeast, richly spiced with cinnamon, and topped with a creamy frosting—capturing much of the classic

cinnamon roll experience while remaining keto-friendly and relatively low in calories.

Created with AI assist