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!
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!
We need a few special ingredients to make this magic happen!
KEY INGREDIENTS – KETO PECAN STICKY BUNS 🍯
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.
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.
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.
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.
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!
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!
❤️ MORE RECIPES YOU’LL LOVE
- Try these Keto Chocolate Babka Buns 🍫
- Scrumptious Keto Nut Roll
- Keto Pumpkin Coffee Cake Muffins are huge hit!
- Keto Pasadena Zucchini Bread is another amazing quick bread
- For Pecan Lovers Keto German Chocolate Cake
Keto Pecan Sticky Buns
- 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.
- 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.
- 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.
- Sprinkle the allulose cinnamon mixture over the dough.
- Roll the dough into a tight roll.
- Make 9 even slices and place over the allulose and nuts in the baking dish. Set aside and allow to rise.
- 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.
- 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.
- Store leftovers in the fridge.