Keto Caramel Sticky Buns on a plate
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5 from 3 votes

Keto Caramel Sticky Buns (3 Net Carbs)

Your family won't believe these keto sticky buns are low carb, grain free and sugar free!
This keto breakfast (or dessert) recipe is sure to be a hit and boasts only 3 net carbs.
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Breakfast, Dessert, Keto
Cuisine: Keto
Servings: 12
Calories: 229kcal
Author: Tara Wright




  • Prepare a 12 cup muffin tin (or two 6 cup tins) by greasing each muffin cup. Set aside.

Make the caramel sauce:

  • In a medium (3 quart) stainless steel saucepan, melt the butter until it begins to bubble.
  • Add Bocha Sweet and molasses and stir until simmering.
  • Whisk in cream and xanthan gum until xanthan gum is thoroughly blended. Whisk vigorously.
  • Remove from heat and whisk in vanilla extract.
  • Ladle in a portion of the mixture into each greased muffin tin--splitting the caramel sauce evenly between the 12 tins.
  • Optionally-- add walnuts or pecans to the caramel sauce.
  • Preheat oven to 350 degrees (325 degrees convection)

Make the batter for the cinnamon rolls:

  • In a medium sized mixing bowl, combine eggs, avocado oil, heavy whipping cream and whisk together.
  • Add salt, cream of tartar, baking soda, xanthan gum, cinnamon, vanilla and Bocha Sweet and whisk until combined.
  • Finally, whisk in the almond flour. Whisk until the batter isn’t lumpy.
  • Using a scoop or small measuring cup, scoop the batter into the muffin tins on top of the caramel sauce--divide the batter equally between the 12 tins.
  • Place filled muffin tin in preheated oven (350 degrees/325 degrees if convection) for 14 minutes or until muffins are set up in the middle.
  • Once done, remove from oven and immediately invert onto a cookie sheet. See the video for a demonstration. The caramel sauce will be on top and you’ll have delicious caramel sticky buns!


Nutrition facts are provided as estimates only and do not include sugar alcohols.
*Recipe updated 9/19/2019 to include xanthan gum to help the sticky buns stick together a bit more. This can be omitted if desired.


Calories: 229kcal | Carbohydrates: 5g | Protein: 5g | Fat: 22g | Saturated Fat: 6g | Cholesterol: 56mg | Sodium: 250mg | Potassium: 79mg | Fiber: 2g | Sugar: 1g | Vitamin A: 279IU | Vitamin C: 1mg | Calcium: 53mg | Iron: 1mg