Sugar Free Cinnamon Bun Cups:
This sugar-free cinnamon bun cups recipe is a slightly modified version from my friend Megan Kelly. She has an incredible site Renewing All Things – Biblically Based Health, Nutrition and Lifestyle specializing in neurobiology, healing, and mental health.
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Sugar Free Cinnamon Bun Cups
Prep
Cook
Total
Yield 1 Bun Cup
Ingredients:
- 1 pasture-raised egg
- 2 tbsps. of coconut flour
- 2 tbsps. of coconut milk
- 1 tbsp. of almond butter
- 1 tbsp. of melted grass-fed butter/ghee or coconut oil
- ½ tsp of aluminum-free baking powder
- ½ tsp of vanilla
- 10-20 drops of liquid stevia
- 1 tsp of cinnamon
Instructions:
Step #1: Preheat oven to 350.
Step #2: Place all ingredients except baking powder in blender.
Step #3: Blend until well mixed, mix in baking powder.
Step #4: Pour batter into small baking pan, or mug.
Step #5: Bake for 25-30 minutes.
Step #6: Top with coconut cream
Notes
***The nutrition info for this recipe is based on the linked ingredients above**
Courses Dessert
Nutrition Facts
Serving Size 1 bun cup
Amount Per Serving | ||
|---|---|---|
Calories 362 | ||
% Daily Value | ||
Total Fat 30 g | 46% | |
Total Carbohydrates 13 g | 4% | |
Dietary Fiber 8 g | 32% | |
Protein 11 g | 22% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Special Notes:
- You can put these in a mug, or any other small dish that is oven safe.
- You can use coconut cream from a can of full fat coconut milk- just mix with stevia or your favorite sweetener and 1/2 teaspoon vanilla
Dr Jockers Comments:
I know a lot of people who go crazy for cinnamon buns. Now you can have a much healthier – grain, free version of this American favorite. This recipe is sugar-free and loaded with healthy fats and good prebiotic fibers to improve the gut microbiome.
You can make coconut cream by taking a can of organic coconut milk and turning it upside down and placing it in the refrigerator for 12 hours or so. This process separates the cream from the water in the milk. Coconut is full of healthy fats that support fat burning and brain health!
When you open the can (from the bottom – which is now the top, if that makes sense) you will notice the water on the top. Pour the water in a glass cup and keep as it is good for smoothies and shakes. Take the cream out of the can and put it in a bowl and add in ½ tsp of vanilla and stevia to taste.
You and the family will absolutely love this recipe!!
Sounds good. I make a flax meal & almond flour muffin in a cup that is similar for breakfast. This one sounds more like a dessert but one you could also call breakfast! I make them in a mug in the microwave and it is a very easy and fast breakfast. Can’t wait to try it.
would love your recipe flax meal and almond flour muffin in a cup
Sounds great Andrea!!
What are the nutritional info?
Jackkyn, go ahead and add up the macronutrients in each ingredient and you will have it. Blessings!
Mine turned out a lighter colour, the ingredients list is bit confusing, should be separate list for cream and Cinnabon
Having said that I love your work you are amazing
WHAT IS THE EQUIVALENT AMOUNTS OF POWDERED STEVIA REQUIRED IF YOU DON’T HAVE THE LIQUID FORM?
Hey Nancy, 6-9 drops of liquid stevia should be comparable to 1/4 tsp of powdered extract