The Best Keto Sticky Buns Recipe

There’s nothing quite like waking up on a Sunday morning, walking into the kitchen, and catching that sweet smell of freshly baked sticky buns—gooey, caramelized, and ready to be devoured. But if you’re living the keto life, those traditional sticky buns are like staring into a sugary abyss. Fear not, though, because keto sticky buns are here to save the day! They’ve got all the flavor, all the sweetness, but none of that carb overload.

In this recipe, we’re going to dive into the perfect blend of buttery sweetness, cinnamon goodness, and sticky caramel that melts in your mouth—all while keeping it low-carb. Let’s get these keto sticky buns rolling!

What Makes a Keto Sticky Bun Different?

The biggest problem with regular sticky buns is that they’re packed with sugar and high-carb flour. With keto-friendly ingredients, we can make them taste just as delicious but without blowing your daily carb count. Here’s the lowdown on the key swaps:

  1. Almond Flour: A fantastic low-carb alternative to regular wheat flour. It’s high in healthy fats and gives the dough a rich, nutty taste.
  2. Sweeteners: Instead of using sugar, we’ll be using a keto-friendly sweetener like erythritol or allulose. These don’t spike your blood sugar and still give you that necessary sweetness.
  3. Healthy Fats: Cream cheese, butter, and even a bit of heavy cream help give the sticky buns a rich, indulgent texture without the carbs.

Ingredients for Keto Sticky Buns

Dough:

  • 2 cups almond flour
  • 1 cup shredded mozzarella cheese
  • 2 oz cream cheese
  • 1 large egg
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/4 cup erythritol (or your preferred keto-friendly sweetener)

Filling:

  • 1/4 cup butter, softened
  • 1/3 cup erythritol or allulose
  • 2 tbsp ground cinnamon

Sticky Topping:

  • 1/4 cup butter
  • 1/4 cup heavy cream
  • 1/3 cup allulose (it caramelizes better than erythritol)
  • 1/2 cup pecans (optional but highly recommended for extra crunch!)

Step-by-Step Guide to Making Keto Sticky Buns

1. Prepare the Dough:

First things first, we need to get our dough nice and ready. For the dough, we’re going with a keto-favorite technique called “fathead dough.” It’s primarily made from almond flour, mozzarella, and cream cheese, which gives it a chewy texture that mimics the doughy goodness of regular buns.

Instructions:

  • Start by combining the shredded mozzarella cheese and cream cheese in a microwave-safe bowl.
  • Heat the mixture in the microwave for about 45 seconds, then stir. Pop it back in for another 30 seconds if it hasn’t fully melted.
  • Once melted, mix the cheese with the almond flour, baking powder, salt, sweetener, and egg. The dough might seem a bit sticky at first, but keep kneading until everything is well combined. If it’s too sticky, you can dust your hands with a bit of almond flour to help work the dough.
  • Set the dough aside while you prepare the filling and topping.

2. Make the Sticky Topping:

Now, this is where the magic happens! The sticky topping is what gives the buns that irresistible gooey layer.

Instructions:

  • In a saucepan over medium heat, melt the butter.
  • Once melted, add in the heavy cream and allulose, stirring continuously.
  • Bring the mixture to a simmer and let it cook for 3-5 minutes until it thickens slightly and turns a light golden brown.
  • Pour this caramel sauce into the bottom of a greased baking dish, then sprinkle the pecans (if using) evenly across the caramel.

3. Prepare the Cinnamon Filling:

The filling is what brings that classic cinnamon bun flavor to life—without all the sugar.

Instructions:

  • In a small bowl, mix together the softened butter, erythritol, and cinnamon until you get a nice paste.
  • Roll out your prepared dough on a piece of parchment paper into a rectangle, roughly 10×12 inches.
  • Spread the cinnamon-butter mixture evenly across the dough, making sure you cover every bit of it.

4. Roll & Slice the Buns:

This is where it all starts coming together. Rolling the dough will give us that classic cinnamon bun swirl.

Instructions:

  • Carefully roll the dough from one end to the other into a log shape. You want to roll tightly but be gentle so the dough doesn’t tear.
  • Once you’ve got your roll, use a sharp knife or dental floss (a great trick!) to cut it into 8 equal slices.

5. Assemble & Bake:

Time to bring it all together!

Instructions:

  • Place the buns, cut side up, into your prepared baking dish on top of the caramel sauce and pecans.
  • Bake in a preheated oven at 350°F (175°C) for 20-25 minutes, or until the buns are golden brown and firm to the touch.
  • Let the buns cool for 5-10 minutes before flipping the baking dish upside down onto a serving plate. Be careful—the caramel is HOT! This flipping step is key because it allows all that delicious caramel sauce to coat the buns as it drips down.

Tips for Perfect Keto Sticky Buns

  • Get the Dough Right: Fathead dough can be a little tricky the first time. If the dough feels too sticky, pop it in the fridge for 10 minutes. This will help it firm up and be easier to handle.
  • Sweeteners Matter: While erythritol is great for most keto desserts, it doesn’t caramelize the way regular sugar does. For the sticky topping, allulose is a better option as it gives you that gooey, caramelized finish.
  • Watch the Baking Time: Keto doughs tend to brown quicker than regular dough. If you find your buns are browning too fast, you can cover them loosely with foil while they finish baking.
  • Make It Your Own: Want to change it up? Add a handful of chopped walnuts, swap out the pecans, or even throw in some sugar-free chocolate chips for a fun twist.

Storing and Reheating Your Keto Sticky Buns

These sticky buns are best eaten fresh out of the oven, but if you do have leftovers (you’ll need serious willpower for that!), here’s how to store them:

  • Refrigerator: Store in an airtight container in the fridge for up to 5 days. To reheat, simply pop them in the microwave for 15-20 seconds or warm them up in the oven at 300°F for about 10 minutes.
  • Freezer: You can also freeze these buns! Wrap them individually in plastic wrap and then place them in a freezer-safe bag. They’ll keep for up to 3 months. When you’re ready to eat, let them thaw at room temperature and then reheat as mentioned above.

Nutritional Breakdown (Per Bun):

  • Calories: 230
  • Fat: 21g
  • Net Carbs: 3g
  • Protein: 6g

Now, if you’ve ever glanced at the back of a traditional sticky bun package and winced at the carb count, these numbers should put a big smile on your face. Not only are these keto sticky buns delicious, but they’re also perfectly suited for your low-carb lifestyle.

Why Keto Sticky Buns Are a Game-Changer

Imagine having a decadent, sweet breakfast treat that fits right into your keto goals. You don’t have to sacrifice flavor for health anymore. These sticky buns are proof that keto doesn’t mean boring or bland. They give you that same indulgent experience you’d get from a bakery—without the sugar crash.

Whether you’re looking for something special for brunch, a holiday treat, or just an everyday indulgence, these buns check all the boxes. And the best part? You won’t feel like you’re “cheating” on your diet at all.

In fact, I whipped these up for a family brunch not too long ago, and not one person realized they were low-carb. That’s the beauty of these sticky buns. You don’t feel like you’re eating “diet food,” but your body will thank you for it later.

Final Thoughts: Making Keto Delicious Again

Who says keto has to be all about eggs and bacon? With recipes like these keto sticky buns, you can enjoy the best of both worlds—rich, satisfying flavors that don’t mess with your macros. Trust me, once you make these, they’re going to become a regular in your keto recipe rotation.

So, grab your ingredients, fire up the oven, and get ready to impress yourself (and maybe a few friends) with these incredibly gooey, low-carb sticky buns. Happy baking!


If you found this recipe helpful, make sure to bookmark it or share it with your fellow keto enthusiasts. We’re all in this low-carb life together, and it’s better when we’ve got delicious recipes to keep us going!

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The Best Keto Sticky Buns Recipe

These keto sticky buns are a delicious, low-carb twist on a classic favorite! They’re soft, gooey, and full of cinnamon flavor, topped with a buttery caramel sauce and pecans for crunch. Perfect for those on a keto diet who don’t want to miss out on sweet treats!

  • Author: Jane Summerfield
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 8 sticky buns 1x
  • Category: Dessert, Snack, Breakfast
  • Method: Baking
  • Cuisine: American

Ingredients

Scale

Dough:

  • 2 cups almond flour
  • 1 cup shredded mozzarella cheese
  • 2 oz cream cheese
  • 1 large egg
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/4 cup erythritol or allulose

Filling:

  • 1/4 cup butter, softened
  • 1/3 cup erythritol or allulose
  • 2 tbsp ground cinnamon

Sticky Topping:

  • 1/4 cup butter
  • 1/4 cup heavy cream
  • 1/3 cup allulose (for caramel effect)
  • 1/2 cup pecans (optional)

Instructions

  1. Make the Dough:
  • Melt mozzarella and cream cheese in the microwave (45 seconds, stir, another 30 seconds if needed).
  • Mix with almond flour, baking powder, salt, sweetener, and egg. Knead until combined. Set aside.
  1. Prepare Sticky Topping:
  • Melt butter in a saucepan. Add heavy cream and allulose, stir, and cook for 3-5 minutes until caramelized.
  • Pour the mixture into a greased baking dish, then sprinkle with pecans.
  1. Make the Filling:
  • Combine softened butter, erythritol, and cinnamon. Spread evenly over rolled-out dough (10×12 inches).
  1. Roll & Cut:
  • Roll the dough tightly, slice into 8 rolls, and place in the baking dish on top of the caramel sauce.
  1. Bake:
  • Preheat oven to 350°F (175°C). Bake for 20-25 minutes until golden. Let cool for 5 minutes, then flip the dish upside down to coat the buns with caramel.

Notes

  • Store in the fridge for up to 5 days or freeze for up to 3 months.
  • For best results, reheat in the oven or microwave for a few seconds.

Nutrition

  • Serving Size: 1 bun
  • Calories: 230
  • Sugar: 1g
  • Sodium: 200mg
  • Fat: 21g
  • Saturated Fat: 9g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 5g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 60mg

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