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Is cinnamon keto? Best Keto friendly Cinnamon Rolls Recipe!

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Cinnamon is a popular spice, known worldwide for its distinct aroma and sweet flavor. But if you're on a ketogenic diet, you might be wondering, "Is cinnamon keto-friendly?" The good news is, yes! Cinnamon is a must-have spice on your keto journey. This flavorful spice not only adds an exquisite flavor to your low-carb meals, but it also provides numerous health benefits. In this blog post, we will delve into the world of cinnamon, explore its benefits, and even share an easy keto cinnamon roll recipe you can enjoy!

keto cinnamon is on wood dish

What is Cinnamon?

Cinnamon is derived from the inner bark of trees from the Cinnamomum family. There are different types of cinnamon, but the most commonly used are Cassia cinnamon and Ceylon cinnamon, also known as "true cinnamon." Cassia cinnamon is the one you'll often find in local grocery stores, but many health enthusiasts prefer Ceylon cinnamon powder for its lower risk of liver damage with high regular consumption.

Is Cinnamon Keto-friendly?

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The ketogenic diet or keto diet is a high-fat, low-carb diet that aims to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. Cinnamon fits perfectly in this eating plan. With nearly zero calories and less than a gram of net carbohydrates per teaspoon of ground cinnamon, it can be safely incorporated into your keto lifestyle without messing up your carb intake.

The Numerous Health Benefits of Cinnamon

Cinnamon isn't just an excellent spice for savory dishes and sweet treats; it's also packed with potential health benefits.

Blood Sugar Levels and Insulin Resistance

Cinnamon is beneficial for maintaining blood glucose levels. It is believed to imitate the action of insulin, the hormone insulin, enhancing the human body's insulin sensitivity and helping regulate blood sugar levels. This is especially useful for a ketogenic diet, which aims to maintain stable blood sugar levels and prevent insulin resistance.

Antioxidant Properties

Cinnamon is loaded with antioxidants that protect the body from oxidative damage caused by free radicals. Its anti-inflammatory properties are also beneficial to health.

Heart Health

Animal studies have suggested that cinnamon can reduce cholesterol levels and blood pressure, which are key contributors to heart disease. It is also suggested that cinnamon might have beneficial effects on reducing the risk factors for diabetes, a condition that is closely linked with heart health.

Cinnamon in Your Keto Diet: Tips and Tricks

Cinnamon is a versatile spice and can be added to your keto diet in different ways. Add a teaspoon of cinnamon to your morning coffee, sprinkle it on your keto-friendly snack, or use it in savory dishes for an extra flavor kick.

However, be mindful of your serving size, especially if you are using Cassia cinnamon, as large amounts of cinnamon may cause unwanted side effects due to its coumarin content.

Cinnamon Keto Recipe: Easy Keto Cinnamon Rolls

Now let's get to the fun part – a delicious keto cinnamon roll recipe.


For the rolls:

  • 2 cups almond flour
  • 2 tablespoons coconut flour
  • 1/4 cup melted butter
  • 1 tablespoon of cinnamon
  • 1/2 cup of erythritol (or any keto-friendly artificial sweeteners)
  • 2 teaspoons of baking powder
  • 2 ounces of cream cheese
  • 2 eggs

For the icing:

  • 2 ounces of cream cheese
  • 1/4 cup heavy cream
  • 1 tablespoon of MCT oil
  • 1 tablespoon of erythritol


  1. Preheat your oven to 350 degrees F (175 degrees C).
  2. Mix all the dry ingredients for the rolls, including almond flour, coconut flour, baking powder, and cinnamon.
  3. In another bowl, mix the melted butter, eggs, erythritol, and cream cheese.
  4. Combine the wet and dry ingredients. The mixture should be thick and dough-like.
  5. Spread the dough on a baking sheet and roll it into a rectangular shape.
  6. Roll the dough, cut it into pieces, and place it on a baking sheet.
  7. Bake the rolls for 15-20 minutes or until golden brown.
  8. While the rolls are baking, mix all the icing ingredients until smooth.
  9. Once the rolls are done, let them cool for a few minutes, then spread the icing on top.
  10. Enjoy your delicious, keto-friendly cinnamon rolls!

Nutritional Information:

Per serving (1 roll):

  • Calories: 210
  • Total Fat: 18g
  • Carbs: 5g
  • Dietary Fiber: 3g
  • Net Carbs: 2g
  • Protein: 6g

Please note that the nutritional information can vary depending on the size of the rolls and the ingredients used.

Tips for Making Keto Cinnamon Rolls:

  1. Use Ceylon cinnamon: Opt for Ceylon cinnamon powder instead of Cassia cinnamon for a milder flavor and lower coumarin content. It's a healthier choice, especially if you plan on consuming cinnamon regularly.
  2. Measure the ingredients accurately: When baking on a keto diet, precision is key. Make sure to measure the almond flour, coconut flour, and other dry ingredients accurately to maintain the desired texture and consistency of the dough.
  3. Let the dough rest: After mixing the wet and dry ingredients, allow the dough to rest for a few minutes. This will help the flours absorb the liquid and make the dough easier to work with.
  4. Roll the dough evenly: When rolling out the dough into a rectangular shape, aim for an even thickness throughout. This will ensure that the cinnamon rolls bake evenly and have a consistent texture.
  5. Adjust the sweetness: Feel free to adjust the amount of erythritol or keto-friendly sweeteners used in the recipe to suit your taste preferences. Remember, on a keto diet, it's important to limit sugar intake, so find the right balance that satisfies your sweet tooth without going overboard.
  6. Experiment with fillings: While the classic cinnamon filling is delicious, don't be afraid to get creative. You can try adding a sprinkle of chopped nuts, a touch of vanilla extract, or even a layer of cream cheese for extra flavor and texture.
  7. Don't overbake: Keep a close eye on the rolls while they are in the oven to prevent overbaking. Remove them as soon as they turn golden brown to maintain their soft and moist texture.
  8. Let them cool before icing: Allow the cinnamon rolls to cool for a few minutes before spreading the icing. This will prevent the icing from melting too quickly and ensure a smooth and creamy topping.
  9. Store properly: If you have any leftovers, store the cinnamon rolls in an airtight container in the refrigerator. They can be reheated in the microwave or oven for a quick and satisfying keto-friendly treat.
  10. Enjoy in moderation: While these keto cinnamon rolls are a delicious treat, remember to enjoy them in moderation. They still contain calories and should be incorporated into your overall daily macros to maintain ketosis and achieve your weight loss goals.

With these tips in mind, you're ready to embark on a delicious and keto-friendly cinnamon roll adventure. Get creative, savor the flavors, and enjoy your homemade keto treats guilt-free!

Key Takeaways

Cinnamon is a delightful, keto-friendly spice that can be a great addition to your keto journey. It provides numerous health benefits, including regulating blood sugar levels, enhancing insulin sensitivity, and providing antioxidant properties. Use it creatively in your keto diet, but be mindful of the serving size, especially if you are using Cassia cinnamon. So the next time you're at the grocery store, don't forget to pick up some cinnamon sticks or cinnamon powder – your keto diet and your taste buds will thank you!

FAQ: All About Cinnamon in a Keto Diet

How many grams of carbs are in a teaspoon of cinnamon?

A teaspoon of cinnamon contains just 0.7 grams of net carbs, making it a keto-friendly spice.

Is cinnamon good for weight loss?

While cinnamon itself won't cause weight loss, its role in helping regulate blood sugar levels and enhance insulin sensitivity can support weight loss efforts, especially when combined with a healthy diet like the keto diet.

Can I have cinnamon tea on a keto diet?

Yes, cinnamon tea is a great low-carb option. It offers the benefits of cinnamon and keeps you hydrated without adding significant carbs to your diet.

Can cinnamon increase insulin sensitivity?

Yes, studies suggest that cinnamon can improve insulin sensitivity, making it a great addition to a keto diet where controlling blood sugar is key.

Is it safe to consume cinnamon daily?

Yes, it is safe to consume cinnamon daily, but it's best to stick to the daily values. Ceylon cinnamon is recommended for regular use due to its lower coumarin content.


Cinnamon is more than just a delicious spice that adds a unique flavor to your meals. It's a medicinal plant packed with potential health benefits that perfectly fits within the constraints of a keto diet. Now that you know the answer to "Is cinnamon keto friendly?", feel free to explore the sweet and savory potential of this powerful spice. Remember, it's not just about weight loss; it's about a healthy lifestyle. Incorporate this spice into your diet, enjoy your keto journey, and live a healthier life!

To more flavors and healthier meals, cheers!

Remember, each journey is unique; your path to a healthier lifestyle is yours to carve. The key is to keep moving forward, one step and one spice at a time.

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