Keto Protein-Sparing Caramel Rolls
These Keto Protein-Sparing Caramel Rolls are fluffy, low-carb, sugar-free rolls that taste like dessert but are built for a keto or protein-focused lifestyle. Using the Protein Sparing Modified Fast (PSMF) method, they are high in protein, ultra-low in carbs, and made without flour or sugar. A sticky caramel glaze and a light cinnamon filling make them feel indulgent—without the guilt.
Time Required
Prep Time: 25 minutes
Bake Time: 20–25 minutes
Cooling/Glazing Time: 10 minutes
Total Time: ~1 hour
Ingredients
Protein-Sparing Dough:
8 large egg whites
1/4 tsp cream of tartar
1/4 cup allulose (or erythritol, for sweetness and structure)
1/4 cup unflavored whey protein isolate
2 tbsp egg white protein powder
1/4 tsp salt
1/2 tsp vanilla extract
Cinnamon Filling:
2 tbsp melted butter or coconut oil (optional for higher fat version)
2 tbsp allulose
1 tsp ground cinnamon
Caramel Glaze:
1/4 cup butter
1/4 cup allulose (or mix of allulose and erythritol for thicker texture)
1/4 cup heavy cream
Pinch of salt
1/4 tsp vanilla extract
Instructions
1. Make the Dough:
Preheat oven to 325°F (160°C). Line a baking sheet or 8×8 dish with parchment paper.
In a large mixing bowl, whip the egg whites and cream of tartar until stiff peaks form (5–7 minutes).
Slowly add allulose while continuing to beat.
Fold in whey protein isolate, egg white powder, salt, and vanilla gently to avoid deflating.
2. Shape and Fill Rolls:
Spread the whipped mixture onto a parchment-lined surface into a rectangle (~10×12 inches).
Optional: Brush melted butter/coconut oil over the surface for richness.
Mix allulose and cinnamon, sprinkle evenly across the top.
Carefully roll the mixture into a log using the parchment paper to help. Slice into 6–8 rolls.
3. Bake the Rolls:
Place rolls into the prepared pan, slightly spaced apart.
Bake for 20–25 minutes or until firm and slightly golden. Do not overbake or they’ll dry out.
Let cool slightly before glazing.
4. Make the Caramel Glaze:
In a saucepan over medium heat, melt butter and allulose. Stir continuously until golden and bubbly (~3–4 minutes).
Slowly whisk in heavy cream, vanilla, and a pinch of salt.
Simmer until thickened (2–4 minutes). Let cool slightly to thicken further.
5. Glaze & Serve:
Drizzle warm caramel glaze over rolls.
Enjoy immediately or refrigerate for up to 3 days.
Notes
Egg whites: Use fresh egg whites or carton egg whites (no yolk) for best volume.
Whey protein isolate: Helps with structure and baking stability. Don’t substitute with collagen or casein.
Sweeteners: Allulose is best for caramelizing and won’t crystallize when cooled.
Storage: Store in fridge in airtight container. Best reheated gently before serving.
Tips
Make ahead: Bake and glaze, then reheat in microwave or air fryer to restore texture.
Avoid collapsing: Do not overmix the dough once egg whites are whipped.
Flavor add-ins: Add a splash of maple extract or sprinkle chopped pecans before rolling for a sticky bun vibe.
Higher fat version: Use full melted butter in the filling and glaze for a more indulgent fat-fueled keto treat.
Frequently Asked Questions
Q: Can I use carton egg whites?
A: Yes! Just make sure they’re 100% egg whites with no additives. Use about 1 cup for 8 egg whites.
Q: Can I freeze these caramel rolls?
A: Yes, freeze unglazed rolls for best texture. Reheat and add fresh glaze when ready to serve.
Q: What if I don’t have whey protein isolate?
A: Whey protein is essential for structure in this recipe. Alternatives may collapse or bake differently.
Q: Is this recipe suitable for a Protein-Sparing Modified Fast (PSMF) day?
A: Without the optional fats in the glaze and filling, yes. Leave out butter/heavy cream and use only cinnamon and allulose for the filling.
Nutritional Information
Calories: 135 kcal
Protein: 15 g
Fat: 6 g
Carbohydrates: 2 g net
Fiber: 0 g
Total Carbs: 4 g
Sugar Alcohols: 2 g