Coconut Flour Cinnamon Rolls

I didn’t really feel like it was that important to mention before, but today is my last full-time day at my internship. After this week I’m going to be working remote from my dorm room at school and the hours will be part time.

I’d like to say that I’ve loved everything about the job. But that wouldn’t really be true. It IS work after all πŸ˜‰ What I can say is that I do not regret for a second my decision to take the internship. It’s pushed me outside of my comfort zone daily. I’ve learned a lot about patience both with customers as well as myself. Most importantly though I feel more experienced.

Coconut Flour Cinnamon Rolls

Nothing except for experience and practice can make one feel more prepared for the real world. I walked into this job knowing next to nothing about taxes and I’m walking out (well, I’m “half” out) much more knowledgeable and confident.

I also kind of feel the same way now about baking using unusual ingredients!

Practice practice practice

If at first you don’t succeed

Don’t give up just keep on trying

Til you get up to speed

A++ if you know where I got that quote from πŸ˜‰

Now, it’s time to get to the recipe that I promised on Wednesday

Okay, so the first thing that you’ll notice with these suckers is that they use a lot of coconut oil. Well, not A LOT a lot, but it ends up being about 1 tbsp per roll. I figured that’s alright since you all are huge fans of coconut oil too and it’s basically the most praised ingredient among food bloggers right now because of its amazing health benefits.

Coconut Flour Cinnamon Rolls

That said, I’m thinking that next time I’m going to experiment a bit with swapping out some of the coconut oil for perhaps some applesauce or pumpkin… or both? Um, yes please. Pumpkin + apple is only one of the most epic combinations ever! I may wait until pumpkin season is upon us for that rendition, but I can guarantee you that it is going to happen.

Coconut Flour Cinnamon Rolls

Grain/Gluten/Wheat-Free, Vegan, Nut-Free, No Refined Sugar, GAPS/Paleo-Friendly

Makes six cinnamon rolls

Coconut Flour Cinnamon Rolls


Roll Ingredients:

  • 1/2 cup ground flax seed + 1/2 cup water (or 4 eggs I want to test this out first myself to ensure that it works)
  • 1 ripe banana
  • 2 tbsp honey (or maple syrup to make this vegan)
  • 2 tbsp coconut oil, melted
  • 1 tsp vanilla
  • 2/3 cup coconut flour
  • 1/2 tsp sea salt
  • 1 tsp baking soda
  • 1/2 tsp cinnamon

*For a different flavor swapping out the banana for pumpkin puree or applesauce would be absolutely delicious!

Filling ingredients:

  • 2 tbsp honey (or maple syrup)
  • 2 tbsp coconut oil
  • 1 tbsp cinnamon (enough to cover the entire dough)

*I’m thinking that some apple chunks in the filling would be amazing, as would replacing the coconut oil with applesauce here.

Topping ingredients:

  • 2 tbsp honey (or maple syrup)
  • 2 tbsp coconut oil, softened

* You can use any kind of topping here. Greek yogurt + honey would be a good one. As would applesauce, nut butter, just a plain drizzle of honey or maple syrup. More cinnamon? You can never have too much cinnamon πŸ˜€

Coconut Flour Cinnamon Rolls


  1. Preheat oven to 350 degrees and line a cookie sheet with parchment paper.
  2. Mix the flax seed and water together in a medium-sized bowl and microwave for 1-2 minutes or until thick.
  3. Mash in the ripe banana and add the remaining liquid ingredients stirring well.
  4. Mix in the dry ingredients until well combined. Add more coconut flour if necessary so the dough is not sticky.
  5. Spread out another sheet of parchment paper and roll out the dough into a large rectangle (I just used my hands and it worked fine!).
  6. Coat the dough with the 2 tbsp coconut oil and 2 tbsp honey for the filling and sprinkle with the cinnamon.
  7. Roll up the dough and cut into six equal pieces. Place each piece on the baking sheet and bake for 15-20 minutes or until golden brown.
  8. Meanwhile make the topping out of the honey and coconut oil.
  9. When the cinnamon rolls are done let cool slightly before topping and enjoying!

Notes: These are pretty nutrient-dense cinnamon rolls. One or two is plenty for a meal or snack, but I totally understand if you can’t just stop at one! πŸ˜‰ If you are wanting to make these but you need a lower calorie version, here are a few suggestions- decrease the honey/coconut oil in the dough/filling to 1 tbsp in each part and replace banana and/or applesauce to keep the moisture consistent. Adding apple pieces to the filling to make the rolls thicker will also give you more bang for you calorie buck. As for the topping, you can simply drizzle the cinnamon rolls in just coconut oil or honey, replace it with some fresh fruit, cinnamon, or even eat them plain!

Shared atΒ Food Forager.

Coconut Flour Cinnamon Rolls

Next week I hope to get busy in the kitchen as I know when school starts I’m going to rarely be home and have zero time to bake. <Insert sad face here> Look for a lot of food (as well as school) related posts coming your way soon!

Happy Friday everyone.


Questions for you:

When do you go back to school?

What has taken you awhile to get the hang of, but you finally nailed it?

Looking back, what have you done this summer that makes it different than previous ones?

69 thoughts on “Coconut Flour Cinnamon Rolls

  1. I find it incredibly amazing how creative you are, even though you have so many restrictions- you just make things work! It really is inspiring!

    I am already in week 3 (going into week 4) of university, but its my final semester! Cannot wait for it to be over!

  2. I need those cinnamon rolls in my life!
    Congratulations on doing so well in your internship and completing the full-time part! Taking a leap into the unknown can be so scary but you learn something from every experience πŸ™‚

  3. Oooh those look amazing. Nom nom nom.
    I think your internship sounds like a brilliant way to get experience. I didn’t do an internship before I finished university or started work and honestly my first job (a very short 2 months ‘filling in time’ job) was terrible. I was like a deer in the headlights. I had no idea what I was doing, how I should act…I was so quiet and scared all the time. Work is tough and it does take time getting used to it, but it sounds like you’re on the right track πŸ˜€ Glad it’s going so well.

  4. Oh i love the idea of a pumpkin/applesauce combo!! Definitely agree that it’s hard to beat πŸ˜‰ these look awesome too! Between you and spoons, i’m suddenly in the mood for cinnamon rolls…they might have to be made asap πŸ˜‰ congrats on finishing your internship!! I’m proud that you went after it and finished it, since i know it made you nervous at first. I’m excited to see what the school year brings you πŸ™‚

  5. OMG I could cry at how badly I want to eat these right now!!! Took me 4 tries to get my carrot cake waffles just right! I had a fit in the kitchen on try #3 but it all was worth it in the end πŸ™‚ Congrats on being done the internship! Wish I was going back to school but unfortunately am stuck at work for eternity! Well not actually…just until I decide what I want to go back to school for!

  6. Although you may not have enjoyed the internship as much as you would have liked to, you DID push yourself outside of your comfort zone. That’s what it’s all about! I’m wishing you all the luck at your new part-time job ❀ This recipe sounds super simple and super delicious- my kind of snack! Happy Weekend!!

  7. It sounds like you’ve learned a lot from that internship! I always thought they were the step right before “the real world,” and it sounds like they really are! I hope to have one either next summer or the one after that.
    These cinnamon rolls!!! I love how you used coconut flour. They look so nutrient dense but nothing short of delicious. And they look gooey too which is exactly how I think cinnamon rolls should be! πŸ™‚

  8. I’m starting freshman year of college in a few weeks, can’t wait. I used to love cinnabons and the smell of them still makes my mouth water but they’re too rich for me now. Love that you came up with a lighter option, looking forward to making it.

  9. I can’t believe you are actually all done with the internship and just about ready to go back to school. Man, where does the time fly.
    Things I had to practice over and over again until I finally perfected it (alright, so I’m still perfecting it): running.

  10. Both coconut flour and banana are favourite foods on mine so these sound pretty amazing! Can I come over and have you bake these for me?
    Feel free to laugh but going way back in time [read: waaay] I remember riding a bike took me quite some practice until I finally felt good about it. Don’t ask how this happens to be the first thing popping into my mind upon that questions – I have no idea :).
    Also, I’ve nominated you for the Liebster award on my blog today. I’m not sure if you’ve done it before but would be curious to read your answers and random facts.

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  12. Just made them this morning. They went over well with my boyfriend, and I really liked them. Thanks so much for the recipe – I will be saving it forever and ever!

    • So good to hear Sarah! I actually have a new variation that I am planning on posting soon that you may be interested in πŸ™‚ I’m curious- did you use the flax or egg version? I myself have only used ground flaxseed, but Pete in the comments wanted to make sure that the egg version would work.

      Either way- thanks for trying them and letting me know that you liked them!

  13. I am concerned about your ground flaxseed meal and water ratio. Its usually 1 tbs of flaxmeal to 1/4 cup water or 1 egg. So it would be 1/4 cup of flaxseed meal to 1 cup of water. But you have used 1/2 cup of flax meal to only 1/2 cup of water. That could be fine but then how would 4 eggs work instead?

    • Thanks for the question Pete. The ground flaxseed amount is correct. I do understand your concern regarding using egg as a substitute though. I have not actually used eggs in this particular recipe, but I was going off of the success that I had using eggs in another very similar recipe. In my Carob Chunk Bars I used 1/4 cup flaxseed + 1/4 cup water. In my Cinnamon Roll Bread (almost exactly the same recipe) I used two eggs in place of the flaxseed and the consistency of the dough/final texture of the baked product turned out the same. I adapted the cinnamon roll recipe from that recipe, hence why I used the same concept of replacing every 2 tbsp flaxseed + 2 tbsp water with one egg. Seeing as how with the cinnamon rolls though you have to roll out the dough versus just scooping it into a pan it may not be as successful.

      Based on your assumption of the flax egg (sorry, just working the amounts through my mind πŸ˜‰ ) there are a total of 2 flax eggs = 2 tbsp flax + 1/2 cup water. And an additional 6 tbsp of flax. With that I would say that you would need 2 eggs in this recipe, no water, and 6 tbsp of flax. However, I think it may work with the 4 eggs. I will remove that suggestion in parentheses for now and test it out myself.

      If you would like, I could email you or just comment here again once I have come to a conclusion on whether or not it would work? I really appreciate you leaving a comment with your question, as I wouldn’t want someone to try this and end up with an inedible cinnamon roll! Blasphemy πŸ˜€

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    • Hi Rob. I don’t usually post the calories and carbohydrates of my recipes usually because those who follow GAPS/Paleo as well as most of my readers try not to rely on calories to judge the quality of a recipe but instead the integrity of the ingredients. Myfitnesspal is a great and quick tool for calculating nutrition facts. When I plugged this recipe in there it came out to 295 calories and 31.7 carbs (7.1 grams fiber) with the topping and 234 calories and 25.9 carbs without the topping. If you are concerned with calories I would suggest checking out my latest cinnamon roll recipe that I posted today. It is 37 calories less and provides a much larger and more filling roll for the calories. Without the topping the Apple Chunk Cinnamon Rolls would be 197 calories and 23.8 grams of carbs.

      I hope that helps! Let me know if you try the recipe πŸ™‚

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    • Glad to hear that you liked the cinnamon rolls!

      I actually found the dough to be the least crumbly that I’ve ever come across… Hmm… If it seemed to be too wet and stick I’d suggest adding some more coconut flour or ground flaxseed. If it was crumbly and dry try adding some coconut milk, water, or a little more mashed banana. If the consistency seemed right but just fell apart, I’d recommend trying to just pat out the rectangle with your hands. I pulled out a sheet of parchment paper, slapped the dough ball on there, and just kneaded out the rectangle.

      If you go to make them again Rosie and notice it either being too wet/dry or you are still having problems let me know. I’d be happy to make them again and see if I can figure out anything else for you!

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  19. I had high hopes..i love flax.(and the idea of saving eggs) I followed the recipe except i had no banana so i used about 1/3c. of greek yogurt and 2Tb butter instead of coconut oil. My”dough’ was not dough. I added a lot more coconut flour–which i have to grind fresh each time. No go. I used some van protein least a cup still way sticky. I tried chilling it for 10min…still way sticky ‘batter’. Eventually i put in 4-5 handfuls of soy flour and it became a “dough” a very tacky dough but a dough. So it is now a whole new recipe that i cant really replicate. It is currently in the fridge chilling again..cause even after all the soy flour more needed to roll it. I put 1tbhoney(didnt want to) w the butter and cinnamon to make is spreadable. and rolled it up it was again very sticky. I have alot more than 6 rolls coming i can tell that. But im WAY disappointed in this recipe because it did NOT work for me as written. Hopefully they will be tasty. Ill let you know.–I nuked the flax/water 1 min it was thickened but i didnt want to cook it..dont think one extra min could’ve made that much diff?

    • Hi Kim. Sorry to hear that the recipe didn’t work for you. No, I agree in that I don’t think the extra minute for the flax would have caused a difference. The microwave is just to speed up the thickening process– it’s not really even needed if you let the dough sit for a few minutes.

      Here are a few of my thoughts on what could have happened- 1. The banana acts as a binder and is a much different texture than yogurt. Usually they are interchangeable in bread recipes but I’m not so sure in this one. The butter wouldn’t have caused a difference because I’ve used that before. 2. You mentioned that you have to grind your coconut flour fresh? That may be another thing that is causing the difference in texture between yours and mine. I used plain store bought coconut flour from Bob’s Red Mill. How closely does your homemade ground coconut flour resemble store bought? I know that whenever I’ve tried to make homemade coconut flour it doesn’t have near the absorption properties of store bought and more closely resembles just really ground up flakes which have caused at least a few failed recipes. So I’ve just resorted to using store bought from now on.

      Again, I’m sorry to hear that the cinnamon rolls didn’t work for you. I’ve made quite a few variations on this recipe using similar ratios of liquid ingredients to the coconut flour and they have all been very thick and rollable. I’ve also had a few others make the rolls as written and it’s worked so I truly don’t know what’s causing the problem for you. I’m thinking it is the coconut flour but I’m not positive.

      I hope your new recipe turns out. If you have any questions about the texture of the coconut flour you can ask, but I would recommend Bob’s Red Mill if possible.

    • Kim- I’ve just a little bit more research on coconut flour to see if I can glean any more insight. What I’ve found is that homemade coconut flour is much different than store bought and is not able to absorb liquids very well. You may have had some success with homemade coconut flour in the past but it isn’t interchangeable in all recipes. Also, when making homemade coconut flour it is recommended to make coconut milk at the same time to defat the coconut and then take the pulp that is left over to dry it out— the defatting is essential it seems.

  20. I cooked them 25min 23min was still doughy in ctr. They are very dark–but not burned. I made 8 they were big and fat..couldve gotten 12. Texture rocks(meaning excellent)..they are filling..but not much for taste. THank God i made my cream cheese icing to put on them or i wouldnt have been able to eat them. There is not much cinn taste either..i guess because my resultant ingred. were so diff the filling amts needed to be changed but I didnt.

    • Well I’m glad that they turned out edible! πŸ˜€ The cream cheese icing sounds like a good call. The original recipes are great on their own without topping, but like you said- if the cinnamon, sweetener, etc. were muted by the flours they would certainly need a delicious topping πŸ™‚

      • Hi Megan,

        I wanted to ty for replying and apologize if i sounded harsh. I am a cinnamon roll freak and i havent been able to have them and cant find a recipe that will work for me and well I was frustrated. BUT after they sat in the fridge a couple of hrs..i tried them again and for whatever reason they tasted a LOT better and more cinnamon rolll like so..I think I can use your recipe as a jumping off one to make my own ? Anyway i felt bad if i came across harsh —sorry.

      • No worries! πŸ˜€ I get super frustrated when a recipe doesn’t turn out. I had cupcakes turn to liquid before my very eyes in the oven and I thought that I’d cry. Lol. And I can totally sympathize in not being able to have your favorite foods— I can only eat veggies and meat right now with my messed up stomach and when I make these recipes for my family it’s SO tempting πŸ™‚

  21. HEY Megan -me again..I didnt realize you had posted more than once…I think you are right about the coconut flour…ive been wondering that for awhile..cause most of my attempts w it havent gone well…Ive never bought other coconut flour–was trying to save money..But i really think you are which case I feel bad again for kind of complaining about your recipe..but i appreciate you helping me find out about that prob w my coconut flour. ty

    • Sorry to hear that the coconut flour hasn’t been working with other recipes either… But happy if it solves the mystery! Hopefully you can find some online or in the store and make some good grain-free desserts!

      Again- no problem. If anything, it helped me learn something about coconut flour πŸ™‚

      Hope you have a great day Kim!

  22. Hey! Anything I could use instead of banana — like applesauce or pumpkin (if so, any approximate amount)? I’m allergic, but really want to try this recipe. Thanks!

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  25. We tried these last night and they were fabulous! I think next time I will put a bit more cinnamon in the dough, though, because we really love cinnamon here! Finding coconut flour recipes that work without eggs has been a challenge, but BOTH of your recipes that I’ve tried have come out perfectly! Wish I had found your blog sooner!

  26. Just wondering is there a substitute for flax seed – flax seed raises estrogen and not the greatest ingredient for women – any substitutes – love your recipes !! Just need to find an alternative to flax – thanks !

    • Hi Kim,

      How about chia seeds? I believe those are supposed to be a great substitute for flaxseed when people are concerned about estrogen. You could either buy chia powder or grind your own and try subbing 1:1. Another option would be replacing the flax mixture with some eggs. I did that in these cinnamon rolls: Although next time I would decrease the liquid a bit and/or increase the dry ingredients.

      One more suggestion! πŸ˜€ Recently I have been experimenting with using tapioca flour in place of eggs. What I’ve found is that mixing 1 tbsp of tapioca flour with 3 tbsp of water and letting it thicken (either by quickly heating in the microwave or waiting awhile on the counter) is a great substitute for one egg.

      If I ever make these a different way I’ll let you know. Please comment back if you try them and if you have any more questions!

  27. Reblogged this on Paleo PNW and commented:
    So excited to try these cinnamon rolls. Will be trying the recipe, most likely with the eggs instead of the flax seed flour. Here’s to hoping they turn out!

    • Yes, definitely! I think it would probably work best if you rolled them out and cut them the night before, and just put them in a preheated oven in the morning. They may not rise as much… but I’ve done it before and they’ve still turned out fine πŸ™‚

  28. So has anyone actually tried this with the 4-eggs mentioned in the recipe ingredients and it works out ok? We are fine with eggs and I have a texture issue with using a lot of ground flaxseed, so hoping to use less than 1/2 cup…

  29. Hi Madison, This was simply delicious! The dough crumbled apart slightly but I added extra coconut flour until it held. I used the flaxeed recipe and banana, can’t wait to try it out with apple sauce or pumpkin puree! thanks! this is a keeper πŸ™‚

  30. For anyone wondering about the eggs, I tried this recipe with 4 eggs and it worked perfectly. The cinnimon rolls were delicious. I’ll be keeping this recipe! I was missing cinnimon rolls soooo much

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