Uploaded December 2023 | Updated September 2026, 2 weeks ago
This year after figuring out keto cinnamon rolls I really thought I could figure out a recipe my mom made us every Christmas morning, maple walnut sticky buns, using Pillsbury biscuit dough. I never preferred walnuts so I changed it to pecan which incidentally are lower in carbs anyways. Only took me a couple of trials and some math to get something that looked exactly like the Christmas morning breakfast I've been missing.
Ingredients, blog link and macros below!!!!
Blog- Ketoupgrade.info
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
Perfect Keto Link: perfectketo.com/KETOUPGRADECHEF
Code for 20% off- KETOUPGRADECHEF
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Amazon Affiliate Links for products I use and items I regularly buy on Amazon: If you want to support my channel in a small way by buying ingredients you already use or need by clicking my links, I'd really appreciate it. I get a few cents per purchase which could really help with all the testing I do, to make these recipes the best possible.
Mixing bowls- amzn.to/32ZZclx
Silicon spatulas- amzn.to/3u8rQNw
Silicon whisks- amzn.to/3ujOMtn
Scale - amzn.to/339tsKN
Infrared Thermometer - amzn.to/3awzMQB
Mini Offset Spatula - amzn.to/3e4i09O
Pyrex measuring cups - amzn.to/2QIcd0J
Kitchen Aide 5 qt. Mixer - amzn.to/3CxAd8K
Hand Mixer I love - amzn.to/3PvULFu
Bench Scraper- amzn.to/3cG9X5d
Restaurant 10 in Spatulas- amzn.to/3Tq1ALd
Restaurant 14 inch Spatula- amzn.to/3VUalP3
Icing Spatula Set- amzn.to/3FavezS
9 inch Cake Pans- amzn.to/3GVfIr2
Durelife golden monkfruit/erythritol - amzn.to/3LMS7eY
Granular monkfruit/erythritol- amzn.to/3u7ebGd
So nourished powdered monkfruit/erythritol blend- amzn.to/45hRbag
Lakanto golden monkfruit/erythritol sweetener- amzn.to/2ShMYTj
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Coconut Flour - amzn.to/3shHjuu
Xanthan Gum - amzn.to/3yPfpbw
Pyure Organic Stevia Sweetener Blend amzn.to/3gVPbOz
Pure Organic Stevia Powder - amzn.to/3plOQaK
Monkfruit Extract Powder - amzn.to/3EdZUww
Oat Fiber - amzn.to/2R9Gp4T
Bamboo Fiber- amzn.to/47QFh8u
Liquid Stevia - amzn.to/3nGEReD
(As an Amazon Associate I earn from qualifying purchases)
Keto Sticky Bun Ingredients:
DOUGH:
3 Eggs
48-96 g/1/4-1/2 Cup 1:1 Alternative Sweetener
74 g/3 oz. Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)
6 oz./3/4 Cup Heavy Cream (Or mixture of heavy cream and Alternative low carb milk)
80 g/1 Cup (approximately) Unflavored Whey Protein Isolate
23 g/3 Tbs. Coconut Flour
33 g/7 Tbs. (approx.) Bamboo Fiber (Oat Fiber)
9 g/2-1/4 tsp. Baking Powder
9 g/2-1/4 tsp. Xanthan Gum
18 g/1 Tbs.+ 1-3/4 tsp. Grass fed Beef Gelatin
KETO MAPLE SYRUP:
320 g/2 Cups Allulose
Splash of Water
1 Tbs. + 1 tsp. Maple Extract
1 tsp. Liquid Stevia (more or less to taste)
56 g/1/2 Cup Chopped Pecans to sprinkle on the syrup (optional)
DIPPING MIXTURE:
112 g/1 Stick Salted Butter (melted)
192 g/1 Cup Granular 1:1 Sweetener
1 Tbs. Ground Cinnamon
Macros: 1 Sticky Bun
150 Calories
13g Fat
19g Total Carbs
3g Fiber
15g Sugar Alcohol
1 g Net Carbs
8 g Protein
Blog Post: ketoupgrade.info/post/keto-maple-pecan-sticky-buns
This year after figuring out keto cinnamon rolls I really thought I could figure out a recipe my mom made us every Christmas morning, maple walnut sticky buns, using Pillsbury biscuit dough. I never preferred walnuts so I changed it to pecan which incidentally are lower in carbs anyways. Only took me a couple of trials and some math to get something that looked exactly like the Christmas morning breakfast I've been missing.
Ingredients, blog link and macros below!!!!
Blog- Ketoupgrade.info
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
Perfect Keto Link: perfectketo.com/KETOUPGRADECHEF
Code for 20% off- KETOUPGRADECHEF
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Amazon Affiliate Links for products I use and items I regularly buy on Amazon: If you want to support my channel in a small way by buying ingredients you already use or need by clicking my links, I'd really appreciate it. I get a few cents per purchase which could really help with all the testing I do, to make these recipes the best possible.
Mixing bowls- amzn.to/32ZZclx
Silicon spatulas- amzn.to/3u8rQNw
Silicon whisks- amzn.to/3ujOMtn
Scale - amzn.to/339tsKN
Infrared Thermometer - amzn.to/3awzMQB
Mini Offset Spatula - amzn.to/3e4i09O
Pyrex measuring cups - amzn.to/2QIcd0J
Kitchen Aide 5 qt. Mixer - amzn.to/3CxAd8K
Hand Mixer I love - amzn.to/3PvULFu
Bench Scraper- amzn.to/3cG9X5d
Restaurant 10 in Spatulas- amzn.to/3Tq1ALd
Restaurant 14 inch Spatula- amzn.to/3VUalP3
Icing Spatula Set- amzn.to/3FavezS
9 inch Cake Pans- amzn.to/3GVfIr2
Durelife golden monkfruit/erythritol - amzn.to/3LMS7eY
Granular monkfruit/erythritol- amzn.to/3u7ebGd
So nourished powdered monkfruit/erythritol blend- amzn.to/45hRbag
Lakanto golden monkfruit/erythritol sweetener- amzn.to/2ShMYTj
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Coconut Flour - amzn.to/3shHjuu
Xanthan Gum - amzn.to/3yPfpbw
Pyure Organic Stevia Sweetener Blend amzn.to/3gVPbOz
Pure Organic Stevia Powder - amzn.to/3plOQaK
Monkfruit Extract Powder - amzn.to/3EdZUww
Oat Fiber - amzn.to/2R9Gp4T
Bamboo Fiber- amzn.to/47QFh8u
Liquid Stevia - amzn.to/3nGEReD
(As an Amazon Associate I earn from qualifying purchases)
Keto Sticky Bun Ingredients:
DOUGH:
3 Eggs
48-96 g/1/4-1/2 Cup 1:1 Alternative Sweetener
74 g/3 oz. Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)
6 oz./3/4 Cup Heavy Cream (Or mixture of heavy cream and Alternative low carb milk)
80 g/1 Cup (approximately) Unflavored Whey Protein Isolate
23 g/3 Tbs. Coconut Flour
33 g/7 Tbs. (approx.) Bamboo Fiber (Oat Fiber)
9 g/2-1/4 tsp. Baking Powder
9 g/2-1/4 tsp. Xanthan Gum
18 g/1 Tbs.+ 1-3/4 tsp. Grass fed Beef Gelatin
KETO MAPLE SYRUP:
320 g/2 Cups Allulose
Splash of Water
1 Tbs. + 1 tsp. Maple Extract
1 tsp. Liquid Stevia (more or less to taste)
56 g/1/2 Cup Chopped Pecans to sprinkle on the syrup (optional)
DIPPING MIXTURE:
112 g/1 Stick Salted Butter (melted)
192 g/1 Cup Granular 1:1 Sweetener
1 Tbs. Ground Cinnamon
Macros: 1 Sticky Bun
150 Calories
13g Fat
19g Total Carbs
3g Fiber
15g Sugar Alcohol
1 g Net Carbs
8 g Protein
Blog Post: ketoupgrade.info/post/keto-maple-pecan-sticky-buns
