low sugar cinnamon rolls with cream cheese glaze on a ceramic plate — sugar swap recipe by Mel

With The Swap Less Sugar*

Breakfast · By Mel

Low Sugar Cinnamon Rolls

Name: Low Sugar Cinnamon Rolls
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 8 servings
Cuisine: American
Ingredients: 2 cups almond flour; ¼ cup coconut flour; 2 tsp baking powder; 3 large eggs; ¼ cup unsweetened almond milk; 3 tbsp monk fruit granulated; 2 tsp ground cinnamon; 2 tbsp softened butter; 4 tbsp cream cheese softened; 2 tbsp monk fruit powdered; 2 tbsp almond milk

The problem with cinnamon rolls is not the cinnamon and it is not the roll. It is the 45 grams of sugar hiding in every bakery version — in the dough, in the filling, and in the generous white glaze pooling down the sides. That is more sugar than most people should have in an entire day, delivered before 9am.

These are the real thing. Fluffy, properly swirled, with that cream cheese glaze that makes cinnamon rolls look like they mean business. Monk fruit handles the sweetness in both the dough and the filling, and Greek yogurt cream cheese gives you the glaze without the sugar avalanche.

Weekend mornings just got considerably better.

Prep20 min

Cook25 min

Serves8

Sugar3g*

Jump to Recipe ↓

Bakery cinnamon roll (45g sugar each) → Monk fruit cinnamon roll (3g sugar)*

*Per USDA FoodData Central

⇄ The Swap Snapshot

Typical Version	The Sugar Swap Version	Sugar per serving*
Bakery Cinnamon Roll Refined flour, brown sugar filling, powdered sugar glaze — 45g of sugar before breakfast	Low Sugar Cinnamon Rolls Almond and coconut flour, cinnamon, monk fruit sweetener, cream cheese glaze	45g→3g

*Based on USDA FoodData Central values. The Sugar Swap is not medical or nutritional advice.

Ingredients

Serves 8 · Scale as needed

2 cups (200g) almond flour
¼ cup coconut flour
2 tsp baking powder
3 large eggs
¼ cup unsweetened almond milk
Filling:
3 tbsp ⇄ monk fruit granulated — the sweetener swap
2 tsp ground cinnamon
2 tbsp softened butter
Glaze:
4 tbsp cream cheese, softened
2 tbsp ⇄ monk fruit powdered — the glaze swap
2 tbsp almond milk

Instructions

1
Preheat oven to 180°C (350°F). Line a baking tin with parchment paper.
2
Mix almond flour, coconut flour, and baking powder in a bowl. Add eggs and almond milk and stir until a soft dough forms. Do not overmix.
3
Roll the dough between two sheets of parchment into a rectangle, roughly 30x20cm.
4
Spread softened butter over the surface. Mix monk fruit and cinnamon together and sprinkle evenly over the butter.
⇄ Swap Note
Monk fruit granulated behaves like brown sugar in the filling — it melts into the butter and cinnamon, creating that sticky, fragrant swirl. Use a generous hand.
5
Roll the dough tightly from the long edge into a log. Slice into 8 equal rolls and place cut-side up in the baking tin.
6
Bake for 22–25 minutes until golden and set. Meanwhile whisk together cream cheese, powdered monk fruit, and almond milk for the glaze.
7
Drizzle the glaze over the warm rolls and serve immediately.

mixing low sugar cinnamon roll dough with monk fruit sweetener — The Sugar Swap process photo

The dough coming together — monk fruit and cinnamon swirling in just like the real thing.

⇄ The Swap Reason

The Swap: Almond Flour and Monk Fruit vs Refined Everything

Traditional cinnamon rolls get their texture from gluten development in white flour and their flavour from brown sugar in the filling and icing sugar in the glaze. Almond and coconut flour together create a tender, moist dough that holds its shape without gluten. Monk fruit provides the sweetness in both filling and glaze without any glycaemic impact. The cream cheese glaze is naturally lower in sugar than a traditional powdered sugar glaze — and honestly, richer. Check the Swap Guide for more on working with almond flour in baking.

Common Mistakes

⚠
Rolling too thin. The dough needs a bit of thickness to give you that fluffy interior. Aim for about 5mm — if it tears, it is too thin.
⚠
Baking from cold dough. If the dough has been in the fridge, bring it to room temperature before rolling. Cold almond flour dough cracks.
⚠
Skimping on the filling. The cinnamon-monk fruit mixture needs to be properly distributed. Cover the whole surface generously — that is where all the flavour lives.

Storage

Store in a sealed container in the fridge for up to 4 days. Reheat in the microwave for 30 seconds or in a low oven for 5 minutes. Add the glaze after reheating. They also freeze well before glazing — freeze individually and glaze after reheating.

Nutrition per serving

210Calories

11gProtein

8gCarbs

16gFat

4gFiber

3gSugar*

*Per USDA FoodData Central · Typical version: 45g sugar · The Sugar Swap is not medical or nutritional advice.

Frequently Asked Questions

Can I make these the night before?

Yes — assemble, slice, and refrigerate overnight without baking. In the morning, bring to room temperature for 20 minutes then bake as directed. Make the glaze fresh.

Why coconut flour as well as almond flour?

Coconut flour absorbs moisture and helps bind the dough so it rolls without crumbling. The combination gives a better texture than either flour alone.

Can I add nuts or raisins to the filling?

Chopped pecans or walnuts are excellent. Skip the raisins — they are high in natural sugar and would add back some of what you are swapping out.