dessert, donuts

A Sticky Situation

I wanted to let everyone know, that I discovered (it was confirmed by others), that the program I was using for the nutritional information was apparently, not great. I have been using the Senza app to track my macros, and when I input the recipes, I was getting different breakdowns than the analyzer provided. Most of the net carbs are pretty good, but fat and protein were way off in some cases (I appreciate all of you who contacted me saying you were having the same issue).

I am working to resolve this issue by inputting all my recipes into Senza and correcting any recipe macros on this site that don’t match up. So, please, if you are doing very strict keto, input the recipes into your tracker, at least until I let you all know I have finished updating.

I appreciate your patience (right hand is still splinted, so, its not going as fast as I would like).

But, on a happier note, I have discovered two new ingredients to experiment with. One is konjac root fiber and the other is oat fiber (I will link to what I used below). This first recipe is pretty exciting for me and my hubby, because we love the cinnamon rolls, but they call for mozzarella and we have both been having some dairy issues. These buns are completely dairy-free and can easily be made tree-nut free also.

I hope you enjoy!

Keto Dairy-free Sticky Buns
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
Course: Dessert
Cuisine: Keto
Servings: 8 Servings
Calories: 91 kcal
  • 2 eggs
  • 1/4 cup konjac root fiber
  • 1/2 cup oat fiber this is not the same as oat flour or bran
  • 1 scoop MCT powder
  • 1 1/2 cups unsweetened nut milk I used macadamia
  • 1/4 cup keto friendly sweetener
  • 2 Tbsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 2 tsp cinnamon
  • 1/4 tsp mace optional
  • 1 tsp vanilla
  • 2 Tbsp coconut flour
  • 1/4 cup keto friendly sweetener I used golden
  • 1 Tbsp cinnamon
  • 1/4 cup chopped pecans optional or for tree-nut free can use shredded coconut
  • 1 tsp keto caramel syrup I used Honest brand
  1. Preheat oven to 350° F. and line a cookie sheet with parchment paper

  1. In food processor or high speed blender add all bun ingredients except nut milk and blend well, it will be very crumbly.

  2. Add nut milk and mix on high until smooth, you may need to scrape sides a couple of times. Then let the dough rest a few minutes.

  1. While dough is resting mix filling/topping ingredients well, in a small bowl.

  1. On parchment paper or silicone mat generously sprinkles with coconut flour, place a ball of dough about the size of a baseball. Roll around to coat with flour (also get a bit on your hands, this dough is sticky!)

  2. Roll dough ball into a rope the width of your paper or mat.

  3. Flatten dough rope and sprinkle with the filling/topping mixture.

  4. Roll up flattened dough rope into cinnamon roll shape.

  5. Place on parchment papered cookie sheet and repeat.

  6. Sprinkle remaining filling/topping mixer over the top of the buns. Bake for 20-25 mins or until golden brown. Once you remove from oven drizzle about 1/8 tsp of keto caramel sauce over each bun.

Recipe Notes

Macros are based on 1 sticky bun

total fat 6 g

net carbs 1 g

protein 3 g


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