Keto Maple Pecan Sticky Buns: The "Million-Dollar" Upside-Down Treat

https://www.youtube.com/watch?v=NGHG_tHeWxk

This recipe is a masterpiece of keto confectionery. By evolving the classic "Fathead" dough with blended cottage cheese, you’ve engineered a bun that is remarkably soft and "yeasty" in texture without the heavy carb count of traditional dough. At 10g of protein and only 4g net carbs, these sticky buns are the ultimate "cozy morning" luxury for those of us here in Ormond Beach.

The secret to this recipe is the "Caramel Inversion" Technique, where the allulose and maple syrup create a bubbling glaze in the pan that transforms into a sticky, golden crown once flipped.

The Science of the "Sticky" Dough: Elasticity and Caramelization

The biggest pitfall in keto pastries is a "dry" or "crumbly" dough that can't hold up to a heavy, wet topping.

The Pro Technique: We utilize "Fathead-Protein Hybridization." The melted mozzarella and cream cheese provide the "stretch" needed to roll the dough into a log, while the blended cottage cheese and xanthan gum provide the moisture retention and "chew." Using allulose in the glaze is the "Pro Move" here—unlike erythritol, allulose actually caramelizes and stays gooey when cooled, avoiding that "gritty" crystallization found in other keto sweeteners.

Ingredients: The "Maple & Pecan" Power Profile

The "Velvet" Dough Matrix

• 1 Cup Cottage Cheese: Blended silk-smooth (the secret to the soft crumb).

• The "Flour" Duo: 1 ½ cups Almond Flour and 2 tbsp Coconut Flour.

• The "Stretch": 1 ½ cups Mozzarella, 2 tbsp Cream Cheese, and 1 tsp Xanthan Gum.

• The Lift: 1 tbsp Baking Powder and 3 Medium Eggs.

The "Gooey" Caramel & Filling

• The "Crunch": ½ cup Chopped Pecans (divided between filling and glaze).

• The "Sticky" Sweet: Sugar-Free Maple Syrup and Allulose.

• The Spice Bloom: Cinnamon, Vanilla, and a pinch of Salt.

• The Richness: Unsalted Butter.

Step-by-Step Instructions: Mastering the Flip

1. The Silk Emulsion & Melt

Preheat to 350°F. Use your Ninja Chop to blend the cottage cheese until 100% curd-free. Melt the mozzarella and cream cheese until they are a uniform, stretchy "liquid gold." Pro-Tip: Knead the dough while the cheese is still warm to ensure the flours are perfectly incorporated without lumps.

2. The "Parchment-Press" Roll

Roll the dough between two sheets of parchment paper to ¼-inch thickness. Dave's Pro Move: If the dough is too sticky, pop it in the fridge for 10 minutes. Cold dough is much easier to roll into a tight, professional log that won't "ooze" its filling.

3. The "Sticky" Pan Prep

In your skillet or pan, combine the glaze ingredients (butter, syrup, allulose, and pecans). Pro-Tip: Place the pan in the oven for 2 minutes just to melt and combine the glaze before arranging your sliced buns on top. This ensures every bun is "cradled" in caramel from the start.

4. The 30-Minute Bake

Bake for 25–30 minutes. The "Visual" Rule: You are looking for a deep golden brown on the dough. Because the "sticky" part is on the bottom, you need the dough to be fully set to support the weight during the flip.

5. The "Golden" Inversion

Let the pan rest for only 2 minutes after removing from the oven. Crucial Rule: You must flip while the caramel is still molten! Place a plate over the pan and invert with confidence. Pro-Tip: Use your OXO Cutting Board to stabilize the plate during the flip for a clean, "Million-Dollar" reveal.

🥑 Macros (Per Sticky Bun - Yields 8)

Essential Kitchen Gear

• For the Perfect Smoothness: To ensure the dough is 100% professional grade, the Ninja Chop is the hero tool for the cottage cheese.

• The Prep Surface: Use your OXO Cutting Board to chop your pecans and support the final "flip."

• The Bake: A 10-inch cast iron skillet is the "Pro Choice" here; it provides superior heat retention for a perfect caramelization.

FAQ: Frequently Asked Questions

Can I use erythritol instead of allulose?

You can, but the topping will be "crunchy" rather than "sticky" once it cools. Allulose is the gold standard for that authentic, gooey caramel texture.

How do I store and reheat?

Store in an airtight container for up to 3 days. Reheat in the oven at 325°F for 5 minutes or the microwave for 20 seconds. Reheating is essential to "reactivate" the sticky glaze.

Why did my buns fall apart during the flip?

This usually means the dough wasn't baked quite long enough to set the structure. Make sure they are a solid golden brown before attempting the inversion.

What is the best "Holzkern" pairing for this?

A rustic wooden watch from Holzkern perfectly matches the "nature-inspired" aesthetic of these pecan-loaded buns—the perfect accessory for your morning coffee and keto treat!