Quick Paleo Cinna Bun Muffin

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Quick Paleo Cinna Bun Muffins are a fast, easy, frosted, cinnamon roll flavored muffin that is grain-free with low carb options.

I must admit that I still crave cinnamon rolls, especially when I go to a shopping area where they are baking those cinnamon buns and piping that amazing smell throughout the shops. Sort of evil of them I think.

I know can’t have these, even as a cheat food without getting very ill.

I have been experimenting with different ingredients and trying to come up with a decent, grain-free, easy-to-make cinnamon roll muffin.

After many failed, and a few just kind of blah results, I finally made one that I like enough to keep my cravings satisfied! 

I made a paleo and a grain-free low carb version and included dairy-free options. These are not nut-free, as the cashew meal flour or almond flour was what seemed to taste the best in my experiments.

I did try a coconut flour one and it just didn't quite taste right. I also have oven baking instructions for these, as I know many people don’t use or have a microwave.

They are still pretty fast to make in the oven as well. Not to mention that oven baking makes your kitchen smell lovely too.

But I know people are in a rush sometimes and need a microwave option, especially when you’re having a cinnamon bun emergency!

Cinnamon is an amazing spice with so many health benefits. It just makes me so happy that a spice that tastes so good, can be so healthy for you. Here are some of the amazing health benefits of cinnamon:

1. Contains antioxidants
2. Can lower blood sugar
3. Can prevent Alzheimer disease
4. Fights bacterial and fungal infections
5. Can help burn fat (love this one)

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Not all store-bought cinnamon is the same. I have heard that most commercial cinnamon contains actually very little cinnamon and mostly contain fillers like flour (I have been cross-contaminated buy cinnamon before) and sawdust, yuck.

So, be sure to buy real, organic, non-irradiated cinnamon like this one:  Organic Cinnamon 

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Quick Paleo Cinna Bun Muffin

Stacey

Quick Paleo Cinna Bun Muffins are a fast, easy, frosted, cinnamon roll flavored muffin that is grain free with low carb options.

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Prep Time 4 mins

Cook Time 2 mins

Total Time 6 mins

Course grain free, low carb, paleo

Cuisine baked goods

Servings 2

Calories

Ingredients

  

1x2x3x

• Cinna Bun Muffin:
• 1 tablespoon butter or ghee or coconut oil melted
• tablespoon Milk of choice: 1 unsweetened coconut milk or unsweetened almond milk or 1 tablespoon heavy cream
• 1 egg beaten
• ¼ teaspoon GF vanilla extract where to buy GF vanilla extract
• 3 tablespoon cashew meal where to buy cashew meal, grind up raw cashews in a processor until course flour forms
• tablespoon Sweetener of choice: 1 coconut sugar or 1 tablespoon erythritol for low carb sugar free where to buy erythritol, paleo
• 1 teaspoon organic cinnamon like this one
• ⅛ teaspoon baking soda
• ¼ teaspoon apple cider vinegar like this one
• FROSTING :
• 2 teaspoon butter or ghee or coconut oil melted
• tablespoon Cream of choice: 1 coconut cream or 1 tablespoon double English cream (where to buy this), or 1 tablespoon cream cheese, softened, where to buy this
• ½ teaspoon lemon juice I use this lemon squeezer
• ⅛ teaspoon GF vanilla or orange extract
• ⅛ teaspoon apple cider vinegar
• teaspoon Sweetener of choice: 2 honey or 12 drops liquid stevia for low carb sugar free option, paleo
• Optional pan frying: can pay fry for a cinnamon crisp on outside of bun
• 1 small fry pan
• tsps a pat of butter or a couple coconut oil
• a pinch of cinnamon

Instructions

 

• Preheat oven to 400 F, if using oven instead of microwave. Grease or oil a glass or ceramic ramekin, an example of a 6 inch ramekin.
• Combine in the ramekin: 1 tablespoon melted butter or ghee or coconut oil, 1 tablespoon milk of choice, 1 beaten egg, ¼ teaspoon vanilla extract, 3 tablespoon cashew meal, 1 tablespoon sweetener of choice and 1 teaspoon cinnamon.
• Stir thoroughly with a fork, breaking up any clumps.
• Add ⅛ teaspoon baking soda to mixture and pour ¼ teaspoon apple cider vinegar over the top of the baking soda.
• Stir together thoroughly until completely mixed.
• Microwave for 1 minute and thirty seconds or until middle is done or bake in 400 F oven for 15 to 20 minutes or until center is mostly firm.
• Remove and let cool.
• While cinna bun is cooling, combine all the frosting ingredients in a small bowl. Whip together until all frosting ingredients are mixed together. Set aside.
• Using a butter knife between the cinna bun and ramekin edge, slide knife around bun and loosen from ramekin. The lift out a ramekin.
• In a small fry pan on medium heat, melt a little butter or coconut oil, then sprinkle lightly with cinnamon and place cinna bun in fry pan and pan toast a little on each side for a minute ( gives it a little cinnamon crisp effect on the outside of bun).
• Using a butter knife, spread the frosting over the top of the cinna bun.
• Cut in half for two portions or serve as one.

*As an Amazon Associate I earn from qualifying purchases.

Notes

Nutritional Data for Paleo Version (coconut sugar &honey sweetener options) : Servings: 2, Serving Size: ½ of whole bun, Cal: 244, Carbs: 15 g/ Net Carbs: 13.9 g, Fiber: 1.1 g, Fat: 19 g, Protein: 5 g, Sugar: 12 g

Nutritional Data for Low Carb Version (erythritol and stevia option): Servings: 2, Serving size: half of whole bun, Cal: 207, Carbs: 4.5 g / Net Carbs: 3.4 g, Fiber: 1.1 g, Fat: 19 g, Protein: 5 g, Sugar: 1 g

*all nutritional data are estimates based on the products I used*

Tried this recipe?Mention @gfbeautyandthefoodie or tag #gfbeautyandthefoodie

As Seen In Redbookmag.com  for :"8 Delectable Desserts That are Paleo"