gluten free and keto pecan sticky buns

Gluten Free & Keto Pecan Sticky Buns

  • Servings: 9
  • Difficulty: easy
  • Print

Fluffy, gooey, and ultra sticky and nothing short of dreamy!


    For the caramel-pecan topping
  • 1-1/2 cups pecans roughly chopped
  • 1 batch 15-minute keto caramel (see below)
  • For the gluten free & keto rolls
  • 1/4 cup sour cream or coconut cream + 2 teaspoons apple cider vinegar
  • 3 tablespoons water lukewarm between 105-110F
  • 1 tablespoon inulin or maple syrup, honey to fee the yeast
  • 1 tablespoon active dry yeast
  • pinch ground ginger optional (to help proof the yeast)
  • 2 1/4 cups almond flour
  • 6 tablespoons golden flaxseed meal or 5 tablespoons psyllium husk, finely ground
  • 5 tablespoons whey protein isolate
  • 4-6 tablespoons erytritol or allulose, to taste
  • 2 1/4 teaspoons xanthan gum
  • 2 1/4 teaspoons baking powder
  • 1 1/2 teaspoon kosher salt
  • 3 eggs room temperature
  • 1 1/2 tablespoon unsalted grass-fed butter or ghee/coconut oil, melted and cooled
  • 1 tablespoon apple cider vinegar
  • For the cinnamon filling
  • 3 tablespoons unsalted grass-fed butter softened
  • 4-6 tablespoons erythritol or allulose, to taste
  • 2 tablespoons ground cinnamon
  • For the Caramel
  • 1/4 cup grass-fed butter salted or unsalted
  • 1/4-1/2 cup alluose or xylitol
  • 1/2 cup heavy whipping cream
  • 1/4-3/4 teaspoon kosher salt to taste
  • 1 teaspoon blackstrap molasses optional


    For the Caramel
  1. Add butter to a small saucepan over medium/ow heat and simmer, stirring every so often, until fully browned (about 5 minutes). Add in the sweetener, heavy cream and salt stirring until fully combined. Add in the molasses and stir briefly until just combined.
  2. Simmer over very low heat for 15 minutes (don’t stir at all), taste for seasoning and pour into a glass container of choice. Your caramel should be sticky and thick, but still totally pourable. use warm or allow to cool completely, and can be refrigerated for up to a week.
  3. For the caramel-pecan topping
  4. Line with parchment paper the bottom of a 9×9 pan. Set aside. Prepare a work station for rolling up your buns by placing a 9×9 piece of cling film on the counter. Leave handy a small bowl with water (to wet your fingers) and a touch of oil to spread the dough (avocado works great here).
  5. Scatter pecans onto prepared pan. Pour caramel sauce on top of pecans. Set aside while you make the rolls.
  6. For the sticky buns.
  7. Mix sour cream, water and inulin (maple syrup) to feed the yeast in a small bowl. Heat up over a water bath to 105-110F. And if you don’t have a thermometer it should only feel lightly warm to touch.
  8. Add yeast and a dash of ginger to a large bowl. Pour lightly warm sour cream mixture over yeast, cover bowl with a kitchen towel and allow to rest for 7 minutes. The mixture should be bubbly, if it isn’t start again (too cold water won’t activate the yeast and too hot will kill it.)
  9. Mix your flours while the yeast is proofing. Add almond flour, flaxseed meal, whey protein powder, sweetener, xanthan gum, baking powder, and salt to a medium bowl and whisk until thoroughly mixed. Set aside.
  10. Once your yeast is proofed, add int he eggs, lightly cooled melted butter (you don’t want to scramble the eggs or kill the yeast!) and vinegar. Mix with an electric mixer for a minute or so until fully mixed. Add the flour mixture in one go, mixing quickly until thoroughly incorporated. The dough will become very sticky, so you want to work quickly to get it mixed properly. use a wet spatula to gather the dough into a ball.
  11. Divide the dough in 3 so you work in batches, important if you’ve never worked with this dough (you can roll it all in one go after you get some practice!) Lightly oil the piece of cling film and place the dough on top, spreading it with your wet fingertips onto a roughly 7.5×9 ” rectangle. Brush with melted butter and sprinkle with cinnamon sugar to taste, leaving a 1 inch at the top untouched. using the cling film as an aid, roll the dough as tightly as you can and sealing the edge with your wet fingertips. Carefully we the blade of a sharp knife and cut into three if you divided the dough in thirds. Turn the rolls and lightly press them down with your palm.
  12. Transfer the rolls to prepared pan with caramel-pecan topping. Cover with a kitchen towel and place in a warm draft-free space for 50-60 minutes until the dough has almost doubled in size. How long it takes depends on your altitude, temperature and humidity – so keep an eye out for it every 15 minutes or so.
  13. Preheat oven to 400F while the dough is proofing
  14. Place the pan on top of a baking tray and transfer gently into the oven. Bake for 22-30 minutes until deep golden, covering with a loose foil dome as soon as they begin to brown. Just be sure that the foil isn’t resting directly on them. You can do less baking time for gooey-er rolls and longer for more bready ones.
  15. Allow to cool in the pan for 20 minutes and invert onto a serving plate (and ENJOY!)
Recipe Courtesy of

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I've been interested in healthy living for a couple of years and have been trying to find ways to do this myself and to share information to the public.

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