Warm, gooey, sticky buns, add a cup of coffee and you are all set for a delicious treat! If you are craving sticky buns that are guilt free…these are just for you.

If you have been following my blog you will know that I love to bake with sourdough. Fermenting the dough makes it easier for your body to digest. Some people who are sensitive to gluten can eat sourdough bread since it has been fermented which breaks the phytic acids down. To me, there is something special about taking flour and water and turning it into a bubbling starter.

Sourdough bread is made by fermenting the dough naturally using occurring lactobacilli and wild yeast. This was the usual form of leavening bread down into the Middle Ages until it was replaced by other products. French Bakers brought sourdough techniques to California during the Gold Rush where it remains large part of the culture today.

My starter, pictured below, is over 8 years old. From this jar, I have sent our thousands of jars/packs of starter to help others begin their journey into this intriguing world of baking. If you would like to purchase a mature starter to give you a jumpstart into baking you can purchase one on the “Buy it Now” page.

You will find many more recipes in the spiral bound 600+ page Around the Family Table Cookbook and the hard cover spiral bound It’s all About Sourdough. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. We have now added additional items to our store… Sourdough Starter Kits and more. Buy It Now. Follow my blog, Facebook, and Instagram pages.

I have tried for some time to make a sugar-free THM E sticky bun without great success. The sticky part on regular buns requires large amounts of butter, brown sugar, and molasses. I have finally found a way to duplicate the sticky part using ChocZero Caramel or Maple Syrup. These syrups are a personal choice since they do have liquid vegetable fiber in them. I have found the syrups just helps to make a wonderful sticky bun. Other sugar-free syrups will work but I do love the way this syrup works in this recipe.

I used active sourdough starter in this recipe which means it was starter that I had fed with in the last 12 hours. A well fed starter is the key to making good sourdough rolls and bread items.

You can omit the raisins and make plain sticky buns, too. I love the way the raisin give a sweet chewy texture to this buns. You can substitute pecans for the raisins but that will put these buns into a THM crossover.

Sticky Buns with Raisins, THM E, Sugar-free

• Dough:
• 1 cup active sourdough starter
• 3/4 cup water
• 2 egg whites
• 1 tablespoon butter, melted
• 2 tablespoons honey
• 1/4 cup fat free Greek Yogurt
• 2 cups white whole wheat flour
• 1 teaspoon vanilla
• 1 tablespoon Vital Wheat Gluten
• 1/3 cup King Arthur Bread Flour
• 1 teaspoon salt
• 1/2 teaspoon yeast, optional*
• oat fiber
• Cinnamon mixture:
• 2 tablespoons Brown Sugar Sweetener or Gentle Sweet’
• 1 tablespoon ground cinnamon
• 1 tablespoon water
• Sticky part:
• 2 tablespoons butter
• 1/2 cup ChocZero Caramel syrup or any Sugar-free syrup
• 1/2 cup water
• 3 tablespoons Brown Sugar Sweetener
• 1 teaspoon Black Strap Molasses
• 1/2 teaspoon Maple Flavoring
• 1/2 cup raisins
• Mixing the dough with a mixer: Mix starter, water, egg whites, butter, honey, Greek Yogurt together in mixer bowl. Add White Whole Wheat Flour,  vital wheat gluten, and vanilla. Mix well. Add King Arthur Bread flour, salt and yeast. Mix for 3 minutes. Place in a greased bowl and cover with a lid. Let rise 6 hours, kneading down if necessary.
• Mixing the dough with a Danish Dough Whisk: Mix starter, water, egg whites, butter, honey, Greek Yogurt together in large bowl using you dough whisk. Add White Whole Wheat Flour,  vital wheat gluten, and vanilla. Mix well. Add King Arthur Bread flour, salt and yeast. Mix until you have a shaggy mass. Allow dough to rest for 1 hour. Do one set of stretch and fold…taking one side of the dough, stretching it, and folding into the center. Repeat with the other side. Allow dough to rest for an hour. Repeat the stretch and folds one more time. All the dough to ferment for a total of 6 hours counting from the time you mix it until you shape the rolls.
• Cooking the sticky part: In a small saucepan combine the butter, syrup, water, sweetener, molasses, and flavoring. Bring to a boil and whisk until well combined. Pour into 12 individual ramekins or a 9 x 13 glass pan. Sprinkle raisins overtop of the syrup. Set aside while you shape the rolls
• Shaping the sticky buns: Dust your work surface with oat fiber. Gently pat the dough out until it is 1/2 in thick. You will have a rectangle approximately 15 inches by 18 inches. In a small bowl combine the Cinnamon part. Spread it carefully over the dough. Sprinkle with a few raisins if desired. Roll the dough starting with the long edge. Cut with a knife or a piece of string/dental floss works even better. Slide the string/dental floss under the roll. Cross the two edges of the floss to cut the roll. Lay the cut rolls on top of the syrup. Allow to rise until doubled.
• Baking the sticky buns: Preheat oven to 350 degrees F. Bake individual rolls for 22 minutes and a larger pan for 27 minutes. When rolls are baked, remove from oven. Allow to cool for 5 minutes. Invert onto a serving plate or platter. 12 sticky buns.
• *I add just a bit of Instant yeast to this dough. I think it just helps give a better rise.

When I measure out the starter, I always measure the water first. Then I measure the starter on top of the water. Your starter won’t leave quite as much of a mess in your measuring cup. My starter is quite sticky and will stick to everything.

This Danish Dough Whisk is an important part of my sourdough baking. It is so easy to combine ingredients with this whisk.

I mixed the dough until I have this shaggy looking mass….then I allow it to rest for an hour before doing stretch and folds.

I poured the syrup into a large 10 inch round baking pan and 4 single ramekins. The raisins are sprinkled over the syrup. I set these baking dishes aside while I roll out the dough. The syrup will be quite warm when you add the rolls but that just helps the buns to rise quicker.

As you can see, the dough is much smoother than it was when I first mixed it. In the top right hand corner you can see the cinnamon mixture ready to be spread on the dough.

Here is the dough spread with the cinnamon mixture. I f you would like, you can sprinkle a few raisins over the dough before you roll it up. You fill begin rolling starting from the top long edge and roll the dough down.

Here is the dough all rolled up and ready to cut. A Baker’s friend is a bench knife….I use it to help roll the dough when it sticks to my cutting board.

Just look at the swirls of goodness in this roll. If you cut the rolls with dental floss you get this clear cut. If you use a scissors or knife you get a smeared looking roll and you won’t see the distinctive swirls of cinnamon.

These rolls are puffy and have doubled in size. They are now ready to bake. In the upper left hand corner you will see 1 wide mouth 8-ounce canning jar that I used to bake an individual cinnamon. I also cut that roll wit my bench knife…it just doesn’t look as neat.

Just look at this roll…I just pulled it out of the oven. It has browned nicely and smells wonderful. I gathered a few small ramekins to bake individual buns. Below is what this individual sticky buns looked like after I inverted it in a dessert plate.

This post has affiliated links, if you purchase items through these links, I receive a small commission but your price doesn’t change. Your purchase help support this blog, keeps new recipes coming, and assist with our move to a mission outreach of our church. Below are a few of my favorites listed under the affiliate store I purchase them. 

Amazon 

If you purchase a sourdough kit from my website store , this is the white whole wheat flour you will receive. I buy this brand in 50 pound bags for my personal use.

This Vital Wheat Gluten does a great job with whole grain bread. I will purchase it is my wholesale supplier is out of vital wheat gluten in large bags.

I am a member of Trim Healthy Mama Affiliate Program . Here is my link if you wish to purchase through it. I receive a few pennies but your price doesn’t change.

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Raisin Sticky Buns, THME, Sugar-free

Cuisine American

Prep Time 30 minutes

Cook Time 22 minutes

Servings 12

Author Glenda Groff

Ingredients

• 1 cup active sourdough starter
• 3/4 cup water
• 2 egg whites
• 1 tablespoon butter melted
• 2 tablespoons honey
• 1/4 cup fat free Greek Yogurt
• 2 cups white whole wheat flour
• 1 teaspoon vanilla
• 1 tablespoon Vital Wheat Gluten
• 1/3 cup King Arthur Bread Flour
• 1 teaspoon salt
• 1/2 teaspoon yeast optional*
• oat fiber
• Cinnamon mixture:
• 2 tablespoons Brown Sugar Sweetener or Gentle Sweet’
• 1 tablespoon ground cinnamon
• 1 tablespoon water
• Sticky part:
• 2 tablespoons butter
• 1/2 cup ChocZero Caramel syrup or any Sugar-free syrup
• 1/2 cup water
• 3 tablespoons Brown Sugar Sweetener
• 1 teaspoon Black Strap Molasses
• 1/2 teaspoon Maple Flavoring
• 1/2 cup raisins

Instructions

1. Mixing the dough with a mixer: Mix starter, water, egg whites, butter, honey, Greek Yogurt together in mixer bowl. Add White Whole Wheat Flour,  vital wheat gluten, and vanilla. Mix well. Add King Arthur Bread flour, salt and yeast. Mix for 3 minutes. Place in a greased bowl and cover with a lid. Let rise 6 hours, kneading down if necessary.
2. Mixing the dough with a Danish Dough Whisk: Mix starter, water, egg whites, butter, honey, Greek Yogurt together in large bowl using you dough whisk. Add White Whole Wheat Flour,  vital wheat gluten, and vanilla. Mix well. Add King Arthur Bread flour, salt and yeast. Mix until you have a shaggy mass. Allow dough to rest for 1 hour. Do one set of stretch and fold…taking one side of the dough, stretching it, and folding into the center. Repeat with the other side. Allow dough to rest for an hour. Repeat the stretch and folds one more time. All the dough to ferment for a total of 6 hours counting from the time you mix it until you shape the rolls.
3. Cooking the sticky part: In a small saucepan combine the butter, syrup, water, sweetener, molasses, and flavoring. Bring to a boil and whisk until well combined. Pour into 12 individual ramekins or a 9 x 13 glass pan. Sprinkle raisins overtop of the syrup. Set aside while you shape the rolls
4. Shaping the sticky buns: Dust your work surface with oat fiber. Gently pat the dough out until it is 1/2 in thick. You will have a rectangle approximately 15 inches by 18 inches. In a small bowl combine the Cinnamon part. Spread it carefully over the dough. Sprinkle with a few raisins if desired. Roll the dough starting with the long edge. Cut with a knife or a piece of string/dental floss works even better. Slide the string/dental floss under the roll. Cross the two edges of the floss to cut the roll. Lay the cut rolls on top of the syrup. Allow to rise until doubled.

5. Baking the sticky buns: Preheat oven to 350 degrees F. Bake individual rolls for 22 minutes and a larger pan for 27 minutes. When rolls are baked, remove from the oven. Allow to cool for 5 minutes. Invert onto a serving plate or platter. 12 sticky buns.

Recipe Notes

*I add just a bit of Instant yeast to this dough. I think it just helps give a better

You will find many more recipes in the spiral bound 600+ page Around the Family Table Cookbook and the hard cover spiral bound It’s all About Sourdough. All recipes are sugar-free and label with the correct fuel. Books can be purchased using this link. We have now added additional items to our store… Sourdough Starter Kits and more. Buy It Now. Follow my blog, Facebook, and Instagram pages.