Keto Sugar Free Cinnamon Roll Muffins (Gluten Free, Nut Free)
These Easy Keto Cinnamon Roll Muffins are a delicious treat made without any grains or wheat flour—completely low carb, sugar-free, gluten-free, nut-free, and keto friendly. With just a few main ingredients like coconut flour, sunflower seed flour, and flaxseed, these high protein muffins are the perfect breakfast or snack on a low-carb diet.
Easy Low Carb Keto Cinnamon Muffins
When you ask someone on the standard American diet what they’ll have on Christmas morning, most will say those canned Pillsbury cinnamon rolls. But for anyone following a keto diet or low sugar lifestyle, that’s not an option.
That’s why I created this Keto Cinnamon Roll Muffin recipe—all the flavor of a warm cinnamon roll, but in an easy-to-make low carb muffins version.
No rolling required! These bake up golden brown, soft, and topped with a sugar free cinnamon sugar and creamy icing.
And with just 6 g net carb per muffin, they fit perfectly into a keto muffin recipe rotation for breakfast or dessert. All nutrition facts can be found at the bottom of this page on the printable recipe card.
If you’re looking for an authentic keto cinnamon rolls recipe I do have one that is fabulous but a lot more work then making these cinnamon roll keto muffins.
Here is my fabulous Keto Cinnamon Roll Recipe for those of us on a low carb diet and I would dare say they taste even better than any store bought.
The reviews for those rolls speak for themselves as well with many many positive comments. The only deal with them is they do require a few steps to make the dough and roll.
Sugar Free Cinnamon Roll Muffin Recipe
Think of these as a mock cinnamon roll. Once topped with cream cheese frosting or a drizzle of sugar-free maple syrup, no one will even miss the swirl.
- Dry ingredients and wet ingredients are mixed separately, then combined in a large bowl.
- Bake them in a muffin tin lined with muffin liners until golden brown.
- Top with the cinnamon “sugar” mixture and creamy icing.
They’re also freezer friendly if stored in an airtight container—a great way to have a delicious breakfast or dessert ready ahead of time.
Sugar Free Cream Cheese Icing
This smooth keto cream cheese frosting is made with monk fruit sweetener (or allulose, heavy cream, and vanilla extract. It’s silky and low carb—no gritty texture, just the perfect topping for these keto cinnamon roll muffins.
Pro tip: if chilled, bring the icing back to room temperature before spreading or warm briefly in the microwave on a microwave-safe plate.
These keto friendly cinnamon roll muffins are the ultimate delicious treat—perfect for anyone living a keto lifestyle or just looking for a low sugar, high protein muffin that fits into midlife macros and keeps you satisfied.
The trick to making them look more like cinnamon rolls is after baking in their own muffin cup, remove and add to pie plate! Top with icing and you’re done!
It’s certainly no work of art to add icing gracefully. It’s supposed to be a hot mess right? I think that’s what everyone loves about them!
Keto Sugar Free Cinnamon Roll Muffins
Grain Free Sugar Free Cinnamon Roll Muffins
Ingredients
- 3/4 cup heavy whipping cream
- 1 tablespoon apple cider vinegar
- 1.5 cups sesame flour or sunflower or almond flour
- 1/2 cup ground flaxseed
- 1/4 cup coconut flour
- 2 teaspoons xanthan gum
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 teaspoon allspice
- 2 teaspoons ground cinnamon
- 1/2 cup unsalted butter
- 1 tablespoon olive oil or coconut oil
- 3 eggs
- 1 tablespoon Sugar free maple syrup
- 1/2 cup Monk Fruit Allulose granular
Topping
- 1/2 cup Allulose confectioners
- 1 teaspoon ground cinnamon
- 3 tablespoons butter softened
Optional Cream Cheese Icing
- 4 ounces cream cheese softened
- 4 ounces heavy cream
- 1 teaspoon vanilla extract
- 1 teaspoon vanilla liquid stevia
Instructions
- Preheat oven to 350°F. Line a 12-cup muffin tin with muffin liners.
- In a small bowl, combine cream and vinegar; set aside.
- In a medium bowl, whisk together all dry ingredients.
- In a mixing bowl with hand beaters or a stand mixer, blend butter, oil, eggs, syrup, and sweetener until fluffy.
- Add the cream mixture, then slowly add the dry ingredients until combined.
- Spoon batter into muffin cups.
- In a small bowl, mix topping ingredients; spread over each muffin.
- In a small bowl stir the topping ingredients together and spread on about a teaspoon to each muffin top.
- Bake 25 minutes, until golden brown and a toothpick inserted comes out clean.
- While the muffins are baking , mix the icing ingredients together in a stand mixer until smooth, no lumps. Set aside until muffins are ready.
- Allow muffins to cool about 5 minutes then loosen around edges with a butter knife.
- Remove to a pie plate if desired to top with Icing and enjoy!
- If making ahead, keep muffins and icing in the refrigerator, reheat muffins in oven at 350 for 10 minutes and add icing when ready to serve.
Video
Notes
- Store leftovers in an airtight container in the fridge; reheat before serving.
- Can be frozen and reheated—just add fresh icing.
- Use your favorite keto sweetener—I prefer monk fruit sweetener or erythritol.
- Great for Christmas morning, holidays, or anytime you want a delicious breakfast without the sugar crash.
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
What kind of flour did you use?
Right at the bottom of the page is the printable recipe card showing the ingredients i used. I used sesame flour but sunflower or almond can work too.
For cinnamon roll muffins could you use almond milk instead of the heavy cream
yes you could swap that.
These look so yummy and much easier than rolls! I don’t have flaxseed, I assume I can add more almond flour?
There’s no almond flour in this recipe but that could work.
I don’t have a stand mixer. Would an electric hand mixer or just mixing by hand be better?
I saw someone raving about these cinnamon roll muffins on your Facebook page and had to try them. They are SO yummy! Thank you for all the recipes you share.
These are delicious! I ate one while still warm and it was so good, thank you! How long would these survive on the counter? or do they have to be refrigerated?
Keep refrigerated and they would last at least 5 days.
I made these the other day and they turned out really well! The texture was great and really moist, especially I you pop them in the microwave for 20s or so before eating them. The only alteration I made to the recipe was monkfruit sweetener instead of swerve, which worked beautifully. I froze half to eat later and they held up perfectly. When I ate them fresh I noticed a slight fishy smell, which is entirely my fault for using older milled flax seeds, so try and use fresh ones if you can or grind while seeds as you need them. But I did notice that the muffins I froze and defrosted, don’t seem to have any fishy smell at all. Don’t know if I just discovered a hack or a weird coincidence. , but I thought I’d pass it along in case anyone has a similar issue. Let me know if it works! Anyway, great recipe and will definitely be making it again.
Can I just omit sugar free maple syrup as cant find in here in auckland. Would i need some stevia drops instead?
Sure! Cinnamon liquid stevia would be great!
Can you refrigerate the dough and roll it out, or shape it to be more like cinnamon buns?
This is a batter for muffins and will not be a formed “dough” for cinnamon buns. My fathead dough works great for my cinnamon rolls recipe: https://www.sugarfreemom.com/recipes/keto-low-carb-cinnamon-rolls-sugar-free-almond-flour-free/
I just made these and they are fabulous! Dare I say orgasmic! OMG! OMG! Oh My God!!!!! Thank you for this yummy recipe!
What can I substitute for xanthan gum I can’t get it
If you have some gelatin that might work.
I made these last night and they are delicious!! The only thing I would change is adding less stevia to the frosting, in fact, I’d probably cut it in half. Or maybe do no frosting at all because the muffins themselves are great! Thanks for a great recipe!
I’m allergic to almonds and sensitive to coconut flour…can I just use the sesame flour? I would love to try these!
I’d say replace the 1/4 cup coconut flour with 2 tbsp more of flaxseed and 2 tbsp more of sesame flour.
Just a warning, Sukrin syrup isn’t the same as granulated Sukrin. The syrup will spike your blood glucose worse than granulated sugar will. This is especially dangerous for diabetic people who may follow your advice thinking it’s a good alternative for them. If you’re sugar-free, stay away from Sukrin syrup.
1 tbsp divided among 12 muffins will hardly effect blood sugar. I used Sukrin because my kids use it and that’s what I had in the cupboard, but I did say any sugar free maple syrup.
Just started a Keto diet, lost 5.5 pounds in one week. Not hungry at all but in need of new ideas to make it a lifestyle. Your a lifesaver with these recipes.
Samantha
Thank you!
As I read the recipe and saw most of the ingredient amounts in fractions, I was confused by the amount of sunflower seed flour. Is it 1.5 cups as in 1 & 1/2 cups, or is it 15 cups? My screen was so small that I read it as 15, but that didn’t make sense to me!
1 and 1/2 cups
The link for the sesame flour leads me to an item that is not currently available. Can you provide another source for the sesame flour? I have not seen it locally where I live. This recipe looks yum, yum, yummy!
Here’s the link to the sesame flour:https://amzn.to/2MXGyW6
I just made these this morning and they are fantastic! It made 15 with plenty of icing. I even got it past one kid (although the other is super picky).
Glad to hear it!
These were absolutely delicious and a huge hit Christmas morning!
Thank you !!
I really miss cinnamon rolls and then I came across your recipe and thought I would like to try it. However, I do not bake with flaxseeds or chia seeds. Could I use psyllium husk powder instead and if so how much would I add. Thanks
I wouldn’t use as much to replace the flaxseed. Maybe use that same amount in more almond flour and just a couple of tablespoons of psyllium.
OMG I made these for Christmas morning and they were AMAZING!! Cinnamon rolls have always been a tradition Christmas morning and I have not been able to enjoy them for the last few years….until now, they were soft and cinnamony and the frosting was so good. I followed the instructions to the letter and I was nervous that the batter was too thick but they turned out so good. I will make these again and again. Thanks so much!!
I’m so glad!
These are scrumptious. I just made them a second time and used extra cinnamon. My adult daughter said they were the best gluten-free, low carb treat I have ever made.
These sound incredible! Have a high sugar count and love stevia. I look forward to learning about baking with it, thanks
Mmm! Made these this morning & will definitely make them again. Used psyllium husk instead of flax for allergy reasons & 1 T honey since i dont keep molasses around. Also added 1 T sugar free vanilla coffee syrup to the icing. My hubz said it needed more flavor & I was hesitant to use too much stevia-he picks up the bitterness easily. They are on the “go ahead & make them again list” – a major victory, thank you!
These are pretty tasty. The only complaint I have is that the flax meal gives it a cornbread type texture. Other than that, the taste is very good.