Keto Pecan Sticky Buns cooling on a rack. Starfish in the Kitchen
Baked Goods, Breakfast 26 comments

Keto Pecan Sticky Buns 🍯

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These Keto Pecan Sticky Buns make any morning feel like a special occasion. Low carb, sugar-free, and yeast risen, these buns make for a guilt-free, decadent breakfast or snack!

Keto Pecan Sticky Buns cooling on a rack. Starfish in the Kitchen
Keto Pecan Sticky Buns ready to be eaten!

Pecan Sticky Buns were a favorite weekend breakfast of my mother – she loved the crunchy, sticky sweet topping! I inherited my love of these sweet and salty treats from my mother but thought I had to give them up with my keto diet. After a few attempts, I have come up with a version that keto and non-keto eats alike can enjoy.

These are made without almond flour or coconut flour and are much closer to traditional bread or traditional yeast risen sticky buns. They have a bready and cakey texture that will take you back to your pre keto days!

Keto Pecan Sticky Buns cooling on a rack. Starfish in the Kitchen
Keto Pecan Sticky Buns cooling on a rack

We need a few special ingredients to make this magic happen!


Vital Wheat Gluten

This wheat protein gives the Keto Pecan Sticky Buns their chew and bounce. Wheat gluten is actually the protein from wheat. It is low carb and helps these sticky buns have a familiar texture and taste to the traditional version. Kneading it helps the gluten develop and provide a good texture. Make sure you knead it long enough to let this baby do its thing!

Check out more keto recipes with vital wheat gluten.

Lupin Flour

This high protein, low carb flour from the lupin bean helps this bread have its amazing texture. This miracle bean will help you recreate some of your favorite recipes in a keto way. It’s definitely worth the investment.

Check out more keto recipes with lupin flour.

Oat Fiber

This ZERO calorie fiber from oats helps give these Keto Pecan Sticky Buns a soft crumb and slightly cakey texture. I love this ingredient for baking and use it in all of my breads. Please be sure to buy LifeSource brand, others I have tried have caused my breads to collapse.

Check out more keto recipes with oat fiber.


My true keto love! This sweetener tastes and behaves so similarly to sugar. Allulose is a rare, naturally occurring sugar that is very low in calories and well as low carb. It’s hands down my favorite keto ingredient. In our Keto Pecan Sticky Buns, allulose provides the sticky element on the top of our buns as well as the cinnamon “sugar” kind of filling.

Check out more keto recipes with allulose.


There are a couple of techniques used to make these Keto Pecan Sticky Buns.

Water Roux

For a soft texture and longer shelf life, I like to use a water roux method for making the dough. This involves taking a portion of the flour mix (we’re using vital wheat gluten, lupin flour and oat fiber), combining it with water and microwaving it until the mixture thickens. Although it’s a little different, this technique will help these buns stay deliciously fresh and soft.

Extended Kneading

This dough does require a bit of time to knead it. I usually knead for 7-10 minutes until the bread has a nice stretch. This stage is called weak windowpane – where the dough stretches to form a “window” rather than just ripping. At this stage, I add the softened butter one tablespoon at a time and continue kneading until the dough is soft and supple. It can take a little time and some close watching at the end!

Sticky Topping 🍯

These are upside down buns – the sticky topping is actually the bottom of the pan so when making these we have to reverse engineer these! Make sure to butter the pan well then add the pecans and allulose topping. When they are done baking (and still warm!) we’ll flip the buns over and this sticky, sweet, salty, crunchy layer will be the top of our Keto Pecan Sticky Buns!



These are pretty straight forward but, when you’re in the kitchen, anything can happen! Let’s plan ahead in case anything goes awry!

Why is my dough not rising?

This dough is enriched with butter, cream and allulose. Enriched dough can take a little extra time and effort to rise. Make sure that the dough is in a warm spot – you can place it in a warm microwave or inside the oven with light on. Go more on the size and feel of the dough than the clock. If you have waited and it still seems like the dough is going nowhere, it’s possible your yeast is dead. Sorry, that’s the worst case scenario and means you’ll need to start again.

Why is the allulose topping not browning?

Your allulose and water mixture will take a little bit to start to brown. This is a good thing! Allulose can burn easily, just like sugar so it’s good to be patient at this step.

What if the allulose topping hardens?

Not to worry! It can be a touch alarming as the topping starts to harden up and you might wonder if your topping is ruined. The good news is, it’s not! As it cools it will naturally start to harden and if your kitchen is cold and your baking dish is cold, the allulose mixture might start hardening right away. As the sticky buns bake in the oven, it will melt and become gooey and sticky.

What if I don’t have roasted pecans?

Not a problem! Consider giving the nuts a little toast in your nonstick pan before you make the topping. This gives the sticky buns a little more crunch and flavor.


These would be great in many settings!

How to serve Keto Pecan Sticky Buns:

  • Perfect for breakfast or brunch
  • So nice to take to a new neighbor or friend with a new baby
  • Amazing for a holiday like Easter morning or Christmas 🎄 morning – how about breakfast in bed on Mother’s Day!
Keto Pecan Sticky Buns cooling on a rack. Starfish in the Kitchen
Keto Pecan Sticky Buns cooling on a rack

What should I drink with Keto Pecan Sticky Buns?

These are amazing with coffee☕️ in all its forms – espresso, an almond milk latte, etc. An ice cold glass of almond or hemp milk is also an amazing paring with these sweeties!


These are good for a couple of days in an airtight container. I like to keep them in the fridge and then pop in the microwave or toaster oven to warm and then *gasp* have with a pat of butter!


Keto Pecan Sticky Buns cooling on a rack. Starfish in the Kitchen

Keto Pecan Sticky Buns

These Keto Pecan Sticky Buns make any morning feel like a special occasion. Low carb, sugar-free, and yeast risen, these buns make for a guilt-free, decadent breakfast or snack!
5 from 8 votes
Prep Time 30 minutes
Cook Time 25 minutes
Rising Time 2 hours
Total Time 2 hours 55 minutes
Course Breakfast
Cuisine American
Servings 9
Calories 169 kcal


  • Stand Mixer
  • Baking Dish
  • nonstick pan
  • Wire Rack


  • 6 tablespoons water for Water Roux (see note below)
  • 1/4 cup heavy whipping cream
  • 1 tablespoon water
  • 1/2 teaspoon honey for feeding the yeast
  • 1/2 tablespoon instant yeast
  • 1/2 eggs scramble and use half
  • 2 tablespoons butter softened and cut into cubes
  • 1/4 cup allulose
  • 75 grams vital wheat gluten
  • 40 grams lupin flour
  • 20 grams oat fiber
  • 1/2 teaspoon salt


  • 1/2 cup pecans I prefer salted roasted for extra crunch and some salt
  • 4 tablespoons allulose
  • 1/4 cup water


  • 3 tablespoons butter softened
  • 4 tablespoons allulose
  • 1 tablespoon cinnamon


  • Weigh out all the flours and mix thoroughly.
  • Make Water Roux by mixing 25 g of flour and 6 tablespoons of water. Microwave in 30 second intervals until mixture thickens. Approximately 1.5-2 minutes. Allow to cool slightly.
  • Add warm water roux (make sure it is not hot!), heavy whipping cream, 1 tablespoon of water, honey, egg, allulose and yeast and mix well.
  • Slowly add flour mixture and salt to the mixer as it runs on low.
  • Once combined, use the dough hook to mix for 8-10 minutes. Touch the dough to check for stickiness. The dough should stretch when pulled and not rip.
  • Add one tablespoon of butter and begin to knead again on low. When it is absorbed, add the second tablespoon of butter. Continue to mix until dough is supple and stretches easily.
  • Cover and place in a warm spot. Allow to rise until doubled in size. Be patient!
  • While the dough is rising. we'll prepare the topping and the filling.
  • Butter the pan well.
    Keto Pecan Sticky Buns buttered dish
  • Chop 1/2 cup of pecans until medium sized pieces and add to the buttered dish.
  • In a nonstick pan, combine 4 tablespoons of allulose and 1/4 cup of water. Cook on medium high heat until the mixture turns a rich golden color.
  • Pour the golden allulose mixture over the pecans.
    Keto Pecan Sticky Buns Pecan Topping, In a white dish. Starfish in the Kitchen
  • Prepare the filling by combining 4 tablespoons of allulose and 1 tablespoon of cinnamon and mixing well.
  • After the dough has risen. Punch down and roll out until a rectangle. Ensure that the thickness is even.
  • Spread the softened butter evenly over the dough.
    Keto Pecan Sticky Buns with butter Starfish in the Kitchen
  • Sprinkle the allulose cinnamon mixture over the dough.
    Keto Pecan Sticky Buns with cinnamon allulose filling Starfish in the Kitchen
  • Roll the dough into a tight roll.
    Keto Pecan Sticky Buns Rolled Up Starfish in the Kitchen
  • Make 9 even slices and place over the allulose and nuts in the baking dish. Set aside and allow to rise.
    Keto Pecan Sticky Buns Before Baking In a White Dish Starfish in the Kitchen
  • Preaheat the oven to 300 degrees F.
  • Bake 25-30 minutes. Rotate part way during baking to ensure even browning. The buns are done when the thermometer reads 200 degrees F.
    Keto Pecan Sticky Buns baked in a white dish Starfish in the Kitchen
  • Flip the sticky buns over onto a rack to continue cooling. You may wish to put parchment or a silicone sheet under the rack to catch any drips.
    Keto Pecan Sticky Buns cooling on a rack. Starfish in the Kitchen
  • Store leftovers in the fridge.


Nutrition info provided for reference, please use your ingredients for accurate macros. Data from cronometer.
Keyword holiday


  1. STICKY BUNS!!! These look amazing! I can’t wait to try this recipe out this weekend!

  2. 5 stars
    These look absolutley amazing!! You got my tummy rumbling this morning 🙂

  3. 5 stars
    Sticky buns are a favorite of mine for Christmas mornings! I like the idea of doing a healthier version! I’ll have to try out your recipe. 🙂

    • I agree, they are so perfect for Christmas morning – especially with a huge cup of coffee when the morning starts very early! I can’t wait to hear how you like them!

  4. OMG making these ASAP!!! They look AMAZING! thank you!!

  5. 5 stars
    Wow those look so amazing!!!

  6. 5 stars
    Oh yeah! I know what im having for Breakfast x

  7. 5 stars
    Ummmm…delicious! Who doesn’t love sticky buns? Great recipe for a Sunday brunch or a holiday spread! 🙂

  8. 5 stars
    You always leave me craving! I usually make a walnut version (not very keto, though) for Christmas. Your printed recipe goes on the fridge. I will need more magnets, soon!:)))

  9. I love pecan rolls! I must try it.

  10. Ohh.eeM.Gee… these look amazing! I’m a sucker for anything with cinnamon. Throw in carbs and nuts, and I’m all set! I love the fact that these pecan sticky buns are Keto-friendly AND have a traditional bready/cakey texture. Sounds like you nailed it!

  11. mouth watering treat for keto’s and everyone! looks so good and delicious. would like to try with a DF version

  12. I love pecans, and I was looking for recipes on how to use them aside from salads, lol! Thanks for sharing, would love to try this recipe!

  13. 5 stars
    Wow. It looks amazing! I’ve made your challa bread last night and it was so heavenly!!! Gonna try this one, too. Just one question for you, tho. What kind of flour should I use for water roux? Thanx!!!

    • Hi, J Lee! Great question – the water roux is made from the mix of vital wheat gluten, lupin flour and oat fiber. Mix all the flours well and then use 25 grams of that mix combined with the 6 tablespoons of water. I hope that helps – if not, please feel free to reach out! I’m so glad to hear you liked the bread too! Thanks, Lindsay

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