Sugar Free Cinnamon Bun Cups

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Cinnamon Bun Cups, Sugar Free Cinnamon Bun Cups

Cinnamon Bun Cups, Sugar Free Cinnamon Bun CupsSugar 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.

Cinnamon Bun Cups, Sugar Free Cinnamon Bun Cups

Sugar Free Cinnamon Bun Cups




Yield 1 Bun Cup



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


***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


Total Carbohydrates 13 g


Dietary Fiber 8 g


Protein 11 g


* 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

Cinnamon Bun Cups, Sugar Free Cinnamon Bun Cups

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!!

Cinnamon Bun Cups, Sugar Free Cinnamon Bun Cups

Cinnamon Bun Cups, Sugar Free Cinnamon Bun Cups

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Dr David Jockers is passionate about seeing people reach their health potential in mind, body and spirit. He is the host of the popular “Dr Jockers Functional Nutrition” podcast and the author of the best selling books, “The Keto Metabolic Breakthrough” and “The Fasting Transformation.



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  1. 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.

  2. 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


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