Paleo Cinnamon Rolls (Under 100 Calories and Just 1 Gram of Sugar Each!)

Paleo cinnamon rolls - under 100 calories and just 1 gram of sugar

What could be more delicious than a warm cinnamon roll, fresh out of the oven topped with a sweet glaze and crispy pecans?

This nostalgic breakfast treat is tough to beat when it comes to comfort food. And hard to resist when you pass the familiar smell in your local mall.

Unfortunately, however, cinnamon rolls – like other pastries – are bad news when it comes to your health. They are high in calories (up to 900 calories apiece!), and most are packed with sugar, corn syrup, refined flours, unhealthy fats, and artificial flavorings. It doesn’t take many of these tasty treats to do your health and waistline.

But there is a healthy and tasty alternative…Paleo Cinnamon Rolls

Using our versatile Better Bread Mix, we’ve created a moist and chewy Paleo cinnamon roll that will knock your socks off.

Paleo Cinnamon Rolls: The Grain-Free, Dairy-Free, Almost Sugar-Free, Good-for-Your Body Pastry

Our version packs all of the sweet-and-cinnamon goodness you crave, but with just 98 calories, 11 net carbs and just 1 gram of sugar each. These cinnamon rolls also provide 4 grams of protein and 4 grams of fiber, as well as a hefty antioxidant punch from cinnamon (which boasts one of the highest antioxidant values of all foods).

And for the added convenience of slice-and-bake, feel free to make a double batch and freeze the leftover rolled dough in parchment paper. Then, just slice off what you need later and bake for fresh, hot Paleo cinnamon rolls in minutes.

Here’s the quick step by step…

Grab your Better Bread Mix, egg whites, apple cider vinegar, boiling water and Erythritol. You’ll be making the dough just as the instructions on the bag indicate (but adding a little Sinless Sweetener to sweeten it up).

Once you’ve made the dough, roll it out on a piece of greased parchment paper to ½ inch thickness. Sprinkle evenly with the filling (just a sugar-free “cinnamon sugar” made with Erythritol). Chill the dough to make it easier to work with, while you get your oven preheated.

Now start on the long side and begin rolling the dough tightly.

paleo cinnamon roll dough

It should look something like this…

paleo cinnamon roll dough cylinder

Now, get your baking pans ready. I made these in two 9” cake pans lined with parchment. Slice your Paleo cinnamon roll dough into 1” or 2” rolls (as you prefer) and place in the pan.

paleo cinnamon roll dough sliced

Pop in the oven and bake 40-45 minutes to golden brown. While your rolls are baking, mix the topping ingredients a medium bowl until smooth. (See recipe below).

Let your Paleo cinnamon rolls cool a bit, then drizzle with the glaze, toasted pecans (and perhaps a small pat of butter)… Enjoy!

Paleo Cinnamon Rolls - with just 100 calories

Paleo Cinnamon Rolls Recipe

5 from 1 reviews
Paleo Cinnamon Rolls Recipe
Prep time
Cook time
Total time
Yield: 16
  • 1 package Better Bread Mix
  • ½ cup Erythritol, powdered
  • 8 egg whites
  • 2 Tbsp. organic apple cider vinegar
  • ⅔ cup boiling water
  • 1 Tbsp. organic cinnamon
  • 2 Tbsp. Erythritol, powdered
  • 3 oz. organic cream cheese or coconut cream concentrate
  • 1 packet Frosting Starter Mix
  • 2 Tbsp. unsweetened coconut milk
  • 2 Tbsp. pecans, lightly toasted
  1. Preheat the oven to 350 degrees F.
  2. In a medium bowl, add the Better Bread Mix and Sinless Sweetener. Whisk in the eggs and vinegar and combine until you have a thick dough.
  3. Pour in boiling water and mix using a hand-held mixer on medium speed until well combined and the dough becomes firm (about 1 minute).
  4. Grease a large piece of parchment paper. Place dough in the center and top with another piece of parchment. Use a rolling pin or wine bottle to roll dough into a rectangle about ½ inch thick.
  5. Combine filling ingredients (cinnamon and Erythritol) and spread over the rectangle. Chill in freezer for 10 minutes.
  6. Remove chilled dough. Use parchment paper to life the longer side and roll dough lengthwise into a tight cylinder.
  7. Slice into 1-inch or 2-inch rolls, as preferred. Place in a 9-inch round pan lined with parchment paper. Bake 40-45 minutes until golden brown.
  8. Blend frosting ingredients in a medium bowl until smooth. Drizzle over cinnamon rolls and top with toasted pecans, if desired.
Nutrition Information Per Serving (Prepared with Cream Cheese)
98 calories, 7 g fat, 2 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 6 mg cholesterol, 16 g carbohydrates, 1 g sugar, 4 g fiber, 4 g protein, 220 mg sodium, 94 mg potassium, 30 mg calcium, 47 mg phosphorous





  1. Bobbi Gulick says

    Please tell me what “coconut cream concentrate” is. I believe I’ve discovered every other product made from coconut, but have never heard of this. These sound SCRUMPTIOUS!

    • Kelley says

      Hi Bobbi!
      Coconut cream concentrate is a great product. It is basically finely pureed whole coconut with a paste-like consistency. It makes a great stand-in for cream cheese and can be used in a wide variety of ways for baking, in smoothies, curries, etc.

      The brand we like is Let’s Do Organic. Here is the link:

      You can find this at Whole Foods, on Amazon and in many health food stores.

      You will love it!

      Be Well,

  2. Lyn Posselt says


    A lot of your recipes call for your packaged products which I have tried to order and purchase. However, because I cannot give you my home address for delivery, your system will not accept my Post Office Box address in Western Australia.

    I do not have mail delivered to my door – there is no such service in the area I live – have you any other ideas for delivery?

    The Post Office is the main access for people living in many country areas of Australia, firstly because of the lack of a mailman type delivery and secondly, because it is the safest way we have of receiving our orders.

    If packages were left at our front doors, you can guess what would happen – they would never be received because someone else would have seen the packages first, picked them up – never to be seen again!!

    I would appreciate your suggestions. Otherwise, I would be happy to have the recipes – without using the packaged products – and make the products from scratch. I am allergic to grains and any assistance you can give me would be appreciated.

    Yours sincerely

    Lyn J Posselt
    Post Office Box 6
    MUNDARING Western Australia 6073

    • Kelley says

      Hello Lyn!
      Thanks you so much for your note.

      We love our friends down under and are happy to ship to Australia. However, we take international orders via email only.

      I do want to mention that shipping is very expensive – around $45 per box. It’s just such a long way from where we are and unfortunately we can’t get any shipping discounts :-(.

      If you would like to place an order, simply send us a list of items you would like to: info AT wellnessbakeries DOT com and we can get the process going.

      Alternately, you can check out our eBook on gluten free, low glycemic baking – Guilt Free Desserts. It also has resources for buying the ingredients in Australia.

      Be Well!
      Kelley Herring

  3. Amy B says

    I have a similar problem to Lyn in WA so I am going to try this tomorrow with Has No gluten free bread mix from Aldi. Fingers crossed. Love the brownies from Guilt Free desserts but find I have to use the 24 piece recipe to get real brownie size.

  4. Amy B says

    Well tge Has No mix worked well, but I think our 60g free range eggs may have more white than US eggs because I had to add another 100g of bread mix to the 450 already in bowl, plus dust liberally with fpmix so I could roll it in the baking paper. Smell is delish. Can’t wait to get ot out of freezer, cut the rolls and bake. 180C for Australia.
    While I wait will make some real strawberry ice cream. Just a punnet of berries, a chilled can of evaporated milk and half cup of erythritol. What do think, cinnamon roll in one hand and ice cream spoon in the other?

  5. Amy B says

    The rolls turned out perfectly, thanks Kelley. Next time I will use only six egg whites. TThe rolls coooked in 25 mins at 180C in fan forced oven. Next time I will do the Aus version with apple and cinnamon.

    What to do with all those yolks? Baked cheese cake.
    375g ricotta, 1 cup erythritol, 8 yolks, 385ml light cream or lite coconut cream, zest and juice of large lemon. Put all ingredients in bowl or mixer and beat for 2 mins. Line a brownie pan with flaky pastry and pour in mix. Bake 160C for 45 mins.

  6. Danielle says

    My poor tummy doesn’t do well with any form of sugar alcohol, can this recipe be made with coconut sugar and/or stevia? Thanks!

    • Jon Herring says

      Hi Danielle… we assume you have tried erythritol? Many people have digestive issues with other sugar alcohols, while very few people have the same issues with erythritol. That said, of course, you could use coconut sugar and stevia in this recipe. It would have more calories and glycemic impact, but still a better alternative than a sugar-only and refined flour version.

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