It’s Time For Grain-Free, Sugar-Free Cinnamon Rolls!

I’ve always had a terrible sweet tooth, so it was pretty much a nightmare when I went grain-free, sugar-free. Sure, there are plenty of sugar-free candies out there, but they’re all made from sucralose, so no thanks. In any case, my whole life changed when I discovered Maria Emmerich‘s site and recipes, and these cinnamon rolls totally took things to the next level.

Did you know that a Cinnabon cinnamon bun has over 700 calories and over 100 grams of effective carbs? Like, what? Here’s the good news: these babies – WITH frosting – have only 123 calories each and only 3.2 effective carbs (thanks to the high fiber factor). More than that, they’re DELICIOUS. Had I been served one at a friend’s and wasn’t told they were grain and sugar free, I’d never have known. I had to stop myself after having two of them last night… and thankfully, I’ve got leftovers for later ?

Here’s what you’ll need..

For the rolls: 

  • 1/2 cup coconut flour
  • 5 Tbsp. psyllium husk powder*
  • 2 tsp aluminum-free baking powder
  • 1 tsp Celtic sea salt (or any you have in)
  • 1 tsp vanilla extract
  • 1 cup Swerve sweetener***
  • 2 1/2 Tbsp. apple cider vinegar
  • 8 oz. egg whites (or 8 whites, if using actual eggs)
  • 7 oz boiling water**
  • 2 Tbsp Swerve sweetener (for filling)
  • 2 Tbsp Cinnamon (for filling)


1. Combine coconut flour, psyllium husk powder, baking powder, Swerve and salt in a large bowl.

2. Add in egg whites, vanilla extract and apple cider vinegar and mix with electric mixer until well-combined.

3. Finally, add in boiling water – the hotter the better – and combine. The mix will seem soupy but should thicken to a sticky dough after a few minutes when mixed on high. If this doesn’t begin to thicken, you will probably need to add more coconut flour/psyllium – eyeball it until it’s thick enough to work with, as each brand of coconut flour is different. It’s hard to mess this up, so add a bit more if it’s needed to get the right consistency.

4. Once “dough” is formed – again, this should be quite sticky, but thick enough to work with – spray some coconut oil spray on a piece of wax paper and press the dough out on it into a rectangular shape with your hands. You can put some extra coconut oil on the top to keep it sticking on your hands, as well.

5. Sprinkle your cinnamon and Swerve all over the inside, being sure to coat it well. While I gave the 2Tbsp measurement, I tend to eyeball this (as I do on most recipes), so put on as much as you’d like!

6. Once coated, roll edge of paper over to create one long log-shaped roll. Cut into individual pieces, place in baking dish or cast iron pan and throw it in the oven for 55 minutes or so. (My oven tends to take a bit longer, so I think I gave mine about 70 minutes or so – keep a check on them after 55 minutes to see if they have that nice, golden brown colour on top. They should be pretty firm, though – if too soft, they’ll collapse when taken out.)


* Psyllium Husk Fiber cannot be substituted in this recipe for flax seed or anything else. Powder should be ground finely (if you buy husks whole, you can grind them in a food processor) for best results.

** Swerve is a fantastic sweetener consisting of erythritol – a sugar alcohol naturally occurring in fruits and fermented foods – and oligosaccharides. It is zero calorie and non-glycemic and tastes and measures just like sugar. I cannot recommend this product enough – and they also sell a confectioners version!

Now the good stuff… THE FROSTING.

For the frosting:

  • 6 Tbsp softened cream cheese
  • 2 Tbsp softened butter (or coconut oil!)
  • 2 Tbsp confectioners’ Swerve (or erythritol & stevia glycerite, if you’d rather make your own)
  • 2 Tbsp unsweetened almond milk


1. Put all ingredients in a single bowl and mix until smooth. The almond milk should be added last to thin the frosting to your liking.

2. Spread and try not to eat the whole pan!

These are a great snack any time of day, but I had them after dinner last night with a gorgeous cup of tea and ugh, it was heaven, you guys. Y’all know I love Kusmi tea, so I’m going to have to recommend a pairing for this recipe, as well. Decaf Earl Grey with citrus fruits is the ultimate, I’m telling you. This one is fine to have warm – you know I prefer iced tea, but I think I’m really just looking forward to fall.

Throw in a splash of milk or half & half and your sweetener of choice (if you use one), and you’re set. Drink, eat and be merry!