Love Cinnamon Buns (grain free, sugar free)

healthy cinnamon buns, gluten free, grain free, sugar free

Cinnamon buns are the most notorious of them all for our sense of smell- the yeasted bread, sweet cinnamon concoction, syrup melting all into one guilty roll.  And, we developed this recipe just in time for Valentine's Day this year.

We’ve experimented a bit with revisiting that idea to keep it clean and nutritious, yet soul satisfying.  

This recipe uses a versatile amount of whole foods, starting from the base of almond flour all the way to the topping options such as coconut products or non-dairy yogurts. 

Almond flour is one of the simplest products that should be kept in your pantry at all times to add texture to baked goods, as well as vitamins and minerals. Simply put, almond flour is ground, blanched almonds. 


Cinnamon is a generic spice used heavily during the colder seasons that isn’t often awarded for its real benefits. The nutritional benefits in cinnamon are not entirely set in stone in terms of vitamins and nutrients as it is just a spice; however, the active chemical structure in cinnamon has various antioxidants and health providing factors. One of the most known benefits of cinnamon is its ability to lower blood sugar levels for people with type 1 and 2 diabetes. It is also used to treat vomiting, diarrhoea, infections, common cold, erectile dysfunction and appetite issues. Another major component of cinnamon is the chemical “cinnamldeyhde” which helps fight against bacteria. 

Maple Syrup 

Maple syrup is used as a sugar substitute in this recipe, and in many others as well. It is known for its very distinct toasty, yet oaky flavour – but it also has specific properties that make it better than sugar. North American Natives historically used maple syrup as medicine; they extracted the maple sap from birch bark and condensed it by evaporating the water and freezing the sap. Maple syrup, unlike sugar, has a variety of minerals such as zinc, thiamine, calcium and manganese, which are all essential for proper body functions. Though many food products include vitamins and minerals, maple syrup also contains abscisic acids which help stimulate insulin release via pancreatic cells. This is helpful for people with metabolic syndrome and diabetes, and also for helping type 2 diabetes. 

Cinnamon Buns (paleo, gluten free, sugar free)

1.5 cups almond flour
1 Tbsp chickpea flour
1 egg
2 tsp maple syrup
dash sea salt
2 Tbsp coconut oil, melted

1 Tbsp cinnamon
2 Tbsp maple syrup
large handful of raisins or chopped dates
large handful chopped walnuts

Optional Toppings:
coconut oil
coconut butter
organic butter
coconut dairy-free yogurt

1. Mix together the ingredients for the dough.  You should be able to form the batter into a ball.

2. Press the ball between two pieces of parchment paper.  Roll out with a rolling pin (or wine bottle if you don't have a rolling pin) into a thin, flat rectangle.

3. Mix together the maple syrup and cinnamon.  It will form a thick, gooey mixture.

4. Remove one sheet of parchment paper.  

5. Spread the cinnamon syrup evenly over top of the dough.

6. Then sprinkle the raisins or dates, and walnuts over top.

7. Carefully roll one edge of the dough over on itself and continue rolling to form a log.

8. Cut the log into 8-10 individual pieces. 

9. Preheat oven to 350.

10. Place the cinnamon rolls next to each other in a baking dish.  Bake for 15 minutes, or until the dough begins to turn a light golden colour. 

11. Serve warm with coconut oil or other topping of your choice.



Roy, H. (n.d.). “Cinnamon.” Pennington Nutrition Series.

Khan, Alam. Mahpara Safdar, Mohammad Muzaffar Ali Khan, Khan Nawaz Khattak, and  Richard A. Anderson. (2008) "Cinnamon Improves Glucose & Lipids of People With Type 2 Diabetes"Diabetes Care.

Abou-Zaid, M. M.; Nozzolillo, C.; Tonon, A.; Coppens, M.; Lombardo, A. D. A. High performance liquid chromatography characterization and identification of antioxidant polyphenols in maple syrup. Pharm. Biol. 2008, 46, 117-125

Yoshikawa, K., Kawahara, Y., Arihara, S., & Hashimoto, T. (2011). Aromatic compounds and their antioxidant activity of Acer saccharum. Journal of natural medicines65(1), 191-193.