Sugar-Free Cinnamon Rolls – Naturally Sweet, No Refined Sugar, and Easily Low-Carb-Adaptable

This recipe reads like a dream: gooey cinnamon rolls, sticky filling, no white sugar in sight. But when you dig into the carbs—Deglet Noor dates + two kinds of flour + maple syrup glaze—you realize this is more of a “no refined sugar” treat than a low-carb one.

That said, it’s a solid recipe base if you’re baking for non-keto family or want to recreate the experience in a low-glycemic, more blood sugar–friendly way.

So I built a keto-adapted version too—skip to that if you’re watching net carbs.

💡 What Makes This Work (for a Sugar-Free Treat)

• Dates for sweetness and stickiness = No need for syrups or granulated sugar
• Maple syrup glaze = natural, but not keto
• Aquafaba or almond milk + olive oil = egg-free richness, vegan-friendly
• Soft dough = authentic cinnamon roll pull-apart texture

This hits all the classic flavor cues. But let’s be clear—it’s not low-carb in its original form:

• Per roll: 49g carbs, 16g sugar 😳
• That’s a treat, not a daily snack for most low-carb eaters.

🧾 Original Ingredients Recap (and Where It Goes Off-Plan for Keto)

Dough:

• Bread flour + all-purpose flour – ❌ Too high in carbs for keto
• Maple syrup – ❌ Natural sugar
• Almond milk – ✅ Great base
• Aquafaba – ✅ If you’re egg-free
• Olive oil – ✅ Healthy fat

Filling:

• Deglet Noor dates – ❌ ~66g sugar per cup
• Cinnamon – ✅ The soul of a cinnamon roll

Glaze:

• Maple syrup + cinnamon – ❌ Not keto-friendly

🔁 How to Make It Actually Keto-Friendly

Here’s how to build a keto-adapted version:

Original	Keto Swap	Why It Works
All-purpose + bread flour	Almond flour + psyllium husk + egg	Low carb and holds structure
Maple syrup (in dough & glaze)	Liquid monkfruit or allulose syrup	Still gives sticky-sweet vibe
Dates	Butter + cinnamon + brown monkfruit	Keeps the spiced richness
Aquafaba	Egg or chia egg	Use egg unless vegan required

✅ Use a fathead dough base if you want a soft, rollable, bread-like texture that’s still low-carb.

⚠️ Learn From My Low-Carb Fails

What Went Wrong	Why It Happens	How to Fix It
Dough cracked when rolling	Too dry or overbaked fathead dough	Warm dough gently before rolling
Filling leaked out	Overstuffed rolls	Spread thin layer to edge only
Dry centers	Underfilled or overbaked	Use extra glaze or moistened dough center

👩‍🍳 Keto Version: Step-by-Step

1. Make fathead dough:
   Melt 1.5 cups shredded mozzarella + 2 tbsp cream cheese. Mix in 1 egg, 3/4 cup almond flour, 1 tbsp psyllium husk. Chill, then roll flat.
2. Make filling:
   Mix 2 tbsp softened butter, 1 tbsp brown monkfruit, 1 tsp cinnamon.
3. Assemble rolls:
   Spread filling, roll into a log, slice into 6–8 rounds.
4. Bake at 350°F for 20–25 minutes until golden.
5. Glaze:
   Whisk 1 tbsp powdered monkfruit + 1–2 tsp almond milk + 1/2 tsp vanilla. Drizzle warm.

🧊 How I Store and Track It

• Fridge: Up to 5 days, reheat before serving
• Freezer: Freeze fully baked, unglazed rolls. Reheat and glaze fresh
• Macros (Keto version, per roll):
  Calories: ~180
  Net Carbs: ~3–4g
  Fat: ~15g
  Protein: ~6g

❓ Is This Sugar-Free?

Original Recipe?

❌ Nope—not by keto standards.

• No refined sugar, but high in natural sugar from dates + maple syrup
• 49g carbs and 16g sugar per roll

Keto-Adapted Version?

✅ Yes. No sugar, low carb, and macro-friendly.

Real talk: The original is a great “cleaner” dessert for those not following keto. But if you’re tracking carbs or avoiding sugar for blood sugar reasons, make the adapted version.

📊 Full Nutrition Facts – Per Roll (Original Recipe)

Nutrient	Amount
Calories	226 kcal
Carbohydrates	49 g
└ Sugars	16 g
Fat	2 g
└ Saturated Fat	0 g
Protein	5 g

Check out More Recipes:

• Sugar-Free Apple Crisp – Cozy, Crisp, and Keto-Aware (But Still Real Apples)
• Sugar-Free Zucchini Muffins – Low-Carb, Moist, and Breakfast-Approved
• Sugar-Free Edible Cookie Dough – Low-Carb, No Bake, and 100% Craveable