Keto Rum Sticky Buns

Keto Rum Sticky BunsKeto Rum Sticky BunsKeto Rum Sticky BunsKeto Rum Sticky BunsKeto Rum Sticky Buns. You know, it has been many years (10 and counting) that I have been making keto~lowcarb foods for myself (and you of course) and many times it just takes the time to actually make and post a recipe.  That is not the case here.  Posting a recipe involves many steps~It is not just making it and until I got the perfect Keto Rum Caramel Sauce that would work for these keto rum sticky buns, I couldn’t make them.  Well, I have that perfect caramel sauce now so it’s katy-bar-the-door and these are spot, spot on.  I posted a recipe for Cinnamon Walnut Rolls in February of 2014 where I talked about rich rum sticky buns so you can see that it has taken me over 5 years to come up with what I call (at least for myself), the perfect keto rum sticky buns and all I can say is they are beyond fabulous.  There are probably infinitely more new desserts I could do with the sauce but when you feel you have reached the top, and this is it for me, I think maybe I should just stop. Please DO NOT be intimidated by the list of ingredients as these buns are really pretty easy to make.

Because they are indeed so rich I am doing the recipe for either 8 or 9 buns.  The caramel sauce is actually a fatbomb with zero carbs so put that in your pipe and smoke it and there are other things you can do with it like make Keto Pecan Pralines, use it as a dip for apples and…anything else that may come to your mind. The recipe for the caramel topping below is exactly ½ the Rum Caramel Sauce and my suggestion would be to make the whole recipe since you already know you can make a ½ recipe of the Pecan Pralines with left over sauce.  Lastly, I would like to say that these are a LOT EASIER than the recipe indicates and once you’ve made these keto rum sticky buns just once, you will understand what I am saying. They are not much more work intensive than any other rolls~they are just better.

For many other Carbalose Flour Recipes please see the All Things Carbalose informational page.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry EssentialsI am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Rich Rum Sticky Buns
Caramel Topping
  1. ¼ C Butter
  2. ¼ C Heavy Cream
  3. 2 T Sugarfree Maple Syrup***
  4. 1 T Rum
  5. ½ t Vanilla Extract
  6. 6 T Just Like Sugar Brown***
  7. ⅔ C Un-Toasted Pecans (To Be Used Later)
  8. ½ t Butter (To Be Used Later)
Nut Filling
  1. ½ C Pecans
  2. ¼ C Just Like Sugar Brown***
  3. 1½ t Cinnamon
  4. ¼ C Soft Butter (To Be Used Later)
  1. 1½ C Carbalose Flour***
  2. 2 T Coconut Flour
  3. 2 T Gluten
  4. ½ t Salt
  5. ⅛ t Guar Gum
  6. ⅛ t Xanthan Gum
  7. 2 T Golden Flaxseed Meal
  8. 2 T Warm Water
  9. 1 Large Beaten Egg (Reserve 1 T)
  10. 2 T Heavy Cream
  11. 2 T Refined Coconut Oil (Un-Refined Is OK Too But Will Add What I Consider Too Much Coconut Flavor).
  12. 12 Drops Liquid Sucralose***
  13. ⅓ C Warm Water + More As/If Needed 1 T At A Time
  14. 1½ T Yeast
  15. ½ t Sugar
  16. 1 t Orange Extract (This Is An Important Essential Ingredient)
Caramel Topping
  1. This can and should be made a day or two in advance (for times sake). Be sure to hide it in the fridge or someone will get into it. Bring to room temperature the day of final assembly.
  2. In a small sauce pan barely, and I mean barely, melt butter, take off heat, add heavy cream, syrup, rum & vanilla.
  3. Begin mixing in Just Like Sugar 2 T at a time until all is incorporated.
  4. Bring to very slow simmer, stirring occasionally and cook for about 16-18 minutes. It will begin to darken and get a little thicker. The idea is to have a very slow overall bubbling for the total cooking period.
  5. The color will start out very light, get darker with cooking, and then lighten again.
  6. Cool completely.
  7. Refrigerate if not until the following day. When ready to use bring to room temp.
Nut Filling
  1. Put pecans, cinnamon, and sweetener in small processor and grind until nuts are finely ground. Set aside. This can also be done a day or two ahead of assembly and trust me, it’s easier. I do mine the night before.
Bun Dough
  1. Put first 6 ingredients in processor.
  2. Add 2 T warm water to flaxseed meal for 10 minutes, add to dry ingredients and pulse to mix.
  3. Bloom yeast with sugar in warm water for 10 minutes.
  4. Add Sucralose, orange extract, and melted coconut oil to top of bloomed yeast.
  5. Beat egg, being sure to reserve 1 T and then add cream.
  6. Add egg mixture to bloomed yeast mixture.
  7. Start processor, add liquids, and process for 1-2 minutes or so.
  8. If needed, add more water 1-2 T at a time.
  9. Carbalose flour is not sticky but eggs are so this time your dough might be a little sticky to begin with and as you are forming the rectangle to put into your pan it will then end up pretty much non-sticky. It's kind of like magic.
  10. Since you will be rolling this into a rectangle, place dough in a small bread pan, cover with film and let rise about 10-15 minutes.
Final Assembly
  1. Preheat oven to 350°.
  2. Begin bringing caramel sauce to room temperature.
  3. As lightly as is possible grease pan with ½ t butter. Evenly distribute ⅔ C un-toasted pecans (they will get roasty-toasty in the oven). Butter is to hold the pecans in place more than anything else as the buns will slip out with no help after baking.
  4. Invert dough onto bench floured countertop (or your trusty Silpat is perfect) and roll about 9” wide (for 8 rolls) or 10” wide (for 9 rolls) wide and about 14”-16" long. I basically cover my Silpat.
  5. Brush reserved egg wash 1” around the perimeter of dough.
  6. Spread ¼ C butter on dough, (if you have a small off-set spatula this works perfectly) this time leaving it about ½” around perimeter. Don’t cover all the egg wash as this is your “glue”.
  7. Sprinkle nut filling evenly on butter and roll making sure the bottom is tightly glued.
  8. Again, if you use a Silpat you will not need any bench flour.
  9. Take log roll off Silpat onto a cutting surface and with seam down, gently slice log into 8 or 9 buns about 1” wide.
  10. Place cut buns evenly in pan over pecans if using an 10"pie dish and for 9 buns put them 3 to a row in 3 rows in an 8"x8" square pan.
  11. Cover and allow to rise for 15-20 minutes.
  12. Place buns in oven for 30 minutes.
  13. Invert onto serving dish and now the pecans will be on top.
  14. Allow to cool for 15-18 minutes.
  15. Dot each bun with about 1 T caramel sauce, allow to melt slightly, spread completely, and they are ready to serve. If you have made and cooled your sauce while the buns are baking, you should be able to just drizzle it all over warm buns.
  16. 9 Servings
  17. 342 Calories, 8.8g Protein, 31.4g Fat, 12.4g Carbs, 7.6g Fiber, 4.8g Net Carbs
  18. 8 Servings
  19. 386 Calories, 9.9g Protein, 35.4g Fat, 14.0g Carbs, 8.6g Fiber, 5.4g Net Carbs
  1. CAVEAT: I use the ingredients that I feel are the best available, for me personally. If you decide to make this (and I sure hope you do) I am unable to vouch for substitute sweeteners. I have multiple reasons for NOT using eryritol with or without oligosaccharides, food grade glycerin, or anything with probiotic tapioca fiber. None of them are as low in carbs as you may have been lead to believe.
  2. I do occasionally used EZ-Sweetz liquid Sucralose as it adds a different depth of sweetness rather than leaving something one dimensional and neither of the products used here have any carbs in them no matter how much you use. None of the above mentioned can begin to say that which is why you see a nutritional label for 1 t or God forbid ½ t.
  3. Nutritionals include all ingredients and I have given them for 8 buns and 9 buns, depending on the size and shape pan (10" round pie dish or an 8"x8" square pan) you may wish to use.
  4. You may have a bit of caramel topping leftover can use it on lowcarb ice cream, throw in more pecans and make a few pralines or um, get out a spoon and have at it.
  5. Now I hear tell that bacon, caramel and pecans are terrific together so if you want to add a few bacon bits to the top of your buns, by all means, do it.
  6. Yes, they freeze beautifully but if you have a family, they won't make it to any freezer.
Low Carb Scams
Share this: