A velvety almond flour coffee cake with a tunnel of rich caramel and pecans. All the flavours of a sticky bun in a low carb, gluten-free package!
Please note: I no longer use any coconut sugar in my baking whatsoever. I am working on updating this post but the recipe now features my Keto Caramel Sauce, which uses only Swerve Brown and BochaSweet.
A number of readers have asked me what I think about coconut sugar and whether it’s good for diabetics or people trying to lose weight through low carb diets. There’s no quick and easy answer for this question, in my opinion. The claim is that coconut sugar is low glycemic and has little affect on blood glucose levels, but they said that about agave too. For many diabetics, me included, agave spikes them as much as regular sugar, so I tend to take claims of glycemic levels with a grain of salt. But because there was seemingly so much interest in coconut sugar, I was willing to try it out and use my own blood glucose as a guinea pig. Don’t say I am not willing to sacrifice myself for you!
I first tested it out in my Coconut Chocolate Chip Cookies to make paleo version for my CrossFit class, and I was surprised to find that the cookies (I had two) didn’t seem to raise my sugar levels. I tried it out in a few other baked goods for my kids, and every time I tested, I was within a good range of blood glucose levels. So hey, that’s good, right? But let’s not jump the gun. Coconut sugar is still, in fact, sugar. It’s not some magical substance that we can use willy nilly now that we know it doesn’t seem to affect Carolyn’s blood sugar levels. Because it’s still made up of sucrose and fructose, with some inulin in there too. The inulin, a sweet-tasting fiber, may be what keeps it from spiking me, I don’t know. But I am not quite ready to trust it and maybe I never will be. Because every diabetic and dieter is different and what doesn’t affect me might affect you. My evidence is purely anecdotal and it would be irresponsible at best for me to tell you it’s good for you. Kris Gunnars of Authority Nutrition has a good rundown on coconut sugar that’s worth a read. Coconut Sugar – Healthy Sugar Alternative or Big Fat Lie?
Here’s what I really think about coconut sugar: I think it’s healthier than the highly refined white sugar that is so prevalent in our society, but it’s not a cure-all for our collective sweet tooth. I think that it can be useful in some recipes, because it lends a brown sugar taste and appearance which is hard to get with other low carb sweeteners. But I will only use it in my recipes in small quantities, small enough that it will have little to no affect on anyone’s blood sugar. Because I am not willing to risk your health or my own.
The dark appearance and rich caramel flavour of coconut sugar is very useful for certain recipes, though. I discovered this when I attempted to make a low(er) carb English Toffee to give away at Christmas time. I used about ⅔ Swerve and ⅓ coconut sugar and it wouldn’t harden up properly at all. I stared sadly at the pecan covered goo on the cookie sheet, thinking it was meant for the trash bin but I didn’t have the heart to throw it away. And thankfully, I did not! With a little added heat and cream, it turned into the most amazing low carb caramel sauce I have ever tasted. I then added it to a coffee cake for Christmas morning and it was to die for. The flavour was reminiscent of the pecan sticky buns I used to love. So I recreated my “mistake” a few times and perfected it. This might be the best low carb coffee cake you’ve ever had!
Sticky Bun Coffee Cake – Low Carb and Gluten-Free
Ingredients
- 1 recipe Sugar-Free Caramel Sauce
- 3 cups almond flour
- ⅓ cup unflavoured whey protein powder
- 1 ½ teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- ½ cup butter softened
- ¾ cup Swerve Sweetener
- 3 large eggs
- 1 teaspoon vanilla extract
- ½ cup almond milk
- ½ cup chopped pecans
Instructions
- Make the caramel sauce as directed in the recipe and let cool while preparing the cake.
- Preheat oven to 325F and grease a bundt pan well (this could also be made in a 9-inch springform pan).
- In a medium bowl, whisk together almond flour, protein powder, baking powder, baking soda and salt. Set aside.
- In a large bowl, beat butter until smooth. Add Swerve and beat until lighter and well-combined, about 2 minutes.
- Beat in eggs, scraping down beaters and sides of bowl with a rubber spatula as needed. Beat in vanilla extract.
- Beat in half of the almond flour mixture, then beat in almond milk. Beat in remaining almond flour mixture until well combined.
- Spread half the mixture in the prepared pan and use the back of a spoon to create a channel in the center of the batter, all the way around the bundt pan (if using a springform pan, simply create slightly higher sides around the edges of the pan.
- Pour half of the caramel sauce into the channel (or spread half over the batter in the springform pan). Sprinkle with ¼ cup pecans.
- Top with remaining batter and spread evenly with offset spatula to cover caramel and pecans.
- Bake 35 to 45 minutes, or until cake is golden brown and just firm to the touch. A tester inserted in the center should come out clean (except for some caramel sauce!).
- Remove and let cool 10 minutes then flip out onto a wire rack to cool completely.
- Drizzle with remaining caramel and pecans.
Rebecca says
Could I substitute vanilla whey protein powder for the plain protein powder?
Carolyn says
Sure! Leave out any extra vanilla extract.
Marie says
Hi! This looks amazingly delicious. I do not like to use some of the ingredients, though. Any ideas how to make this without the swerve, xanthan gum and whey powder?
Carolyn says
I’m sorry but the caramel sauce really depends on Swerve and xanthan gum to make it properly and whey powder (or any protein powder or even powdered egg whites) help low carb baked goods rise.
Georgia @ The Comfort of Cooking says
Carolyn, you are such a wizard with low carb baking! I tell ya. This coffee cake is pure seduction!
Paula - bell'alimento says
My cappuccino really wishes it had that to go with right now.
Carolyn says
Poor lonely cappuccino! 🙂
Kim says
Hi Carolyn,
I’m completely drooling over this recipe! I don’t keep coconut sugar in the house; though, I am able to purchase it easily. However, would this work with my homemade brown sugar substitute (molasses + swerve)?
Also, Tropical Traditions (known for their coconut products) has a post on their site about why they don’t carry coconut sugar. It’s an interesting bit of information based upon their view. I’ll leave the link in case you are interested.
http://www.tropicaltraditions.com/coconut_palm_sugar.htm
Carolyn says
Hi Kim. I actually read the tropical traditions article, another reason why I use is sparingly. How much molasses do you put in your brown sugar sub? It’s the coconut sugar the helps keep this caramel sauce softer and molasses would help too, but you really need about 2 tbsp, if you’re willing to do that much.
Kim says
Thanks! I thought it might need some tweaking. I’m going to try this with the coconut sugar. I mean, it’s already been tested! Hah! Not to mention, I’m too lazy to try to calculate the difference in carbohydrates, etc. Sad but true.
I really miss cinnamon rolls and this looks like it will be a great substitute.
Thank you for all your hard work in the kitchen. I have learned so much from you about low carb baking.
amanda says
Agave does the same to your body as high fructose corn syrup. Everyone should avoid! Some people take the “it’s natural” entirely to literal
Diana says
omg…it’s 1:30am, I just found this…think I have to go make this NOW! lol
Carolyn says
Wow, you were up early!
Dorothy @ Crazy for Crust says
This is a gorgeous cake. I need to find some coconut sugar and give it a try with my dad. I bet he’d love it (as long as I hid 95% of all the remaining treats so he didn’t eat them all in one serving, ha!)
Carolyn says
Thanks, Dorothy. Coconut sugar is actually pretty easy to find these days, in the natural aisle of some groceries and definitely at Whole Foods.
Kapu says
If you could please help me understand which blade I should use. I can figure this out. When it says beat, do I the beater or paddle with the Kitchen Aid? I really would like to make this and don’t want to mess it up, since the ingredients aren’t cheap. Thank you for your help.
Carolyn says
You want the one that looks like this: http://www.amazon.com/gp/product/B00005LD47/ref=as_li_tf_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00005LD47&linkCode=as2&tag=aldaidrabfo05-20
that’s the beater. The wire one is a whisk and the then there’s a dough hook. Hope that helps!
Whitney says
Quick question: does Swerve have an aftertaste like Stevia? I like coconut sugar, but agree that it doesn’t belong in every recipe due to its taste
Carolyn says
No, Swerve has virtually no aftertaste (for me, anyway. Every palate is different!).
Alison says
I alternate between love and hate with your recipes. I love that they’re low carb and delicious but I hate the fact that I have to make them myself! Someone, please just send me some when you make anything! 😉
Carolyn says
Haha, thanks Alison.
Kelly says
This looks so very good!.
Kat says
Yum!
Will it still turn out if I leave out the coconut sugar?
Nadine says
In the directions, it says to add the granulated erythritol. I’m not seeing that in the ingredients-I’m assuming it’s the swerve? Just wanted to make sure I’m not missing something.
Carolyn says
It’s the Swerve, yes.
Jocelyn (Grandbaby Cakes) says
This sticky bun coffee cake looks unbelievable! I so need this in my life!
Sandra says
Is there an alternative to Swerve? I am new to using low carb sweetners. I have xylitol, liquid stevia and erythritol. Can a combination of these be used in place of swerve? Your recipes look amazing and I can’t wait to try my hand at “sweets”.
Carolyn says
Just use straight erythritol.
Cici says
If I don’t want the added fructose, how much more Swerve should I add? Will it need to cook longer?
Carolyn says
Do a full 1/2 cup of Swerve and follow one of my other recipes for caramel sauce. You will need to let it darken more so cook it until it starts to turn darker.
Pat says
REALLY!?! I am still trying to get over the chocolate chip cookies and now this? Now I have to go to the store, buy supplies, and eat it….Tough life but I think I can handle it! LOL
Katharine says
HOLY HEAVEN. This is my dream to be able to eat something like this again!!!
Rachel says
If i were rich, i would pay you to come live with me in my mansion and bake low carb treats for me. But i am not rich, so i will just continue to drool over your recipes. And occasionally get my lazy butt in the kitchen and make some of them.
Jan says
LoL!!….too funny!
Stella Laurel says
Wow girl you took the words right out of my mouth. Funny thing is I go by Stella but my real name is Rachel, Stella is my middle name.