Looking for healthy cinnamon rolls? Look no further than these Paleo cinnamon rolls made with sweet potato and filled with chopped figs. Gluten free and nut free, they can also be made vegan!
gluten free and dairy free healthy paleo cinnamon rolls
I was in San Diego, California recently and my best friend and I went to this amazing bakery, Starry Lane Bakery. They are completely gluten free, vegan, nut free, soy free, and corn free. Basically an allergy friendly dream! I had the most delicious cinnamon roll and haven’t been able to stop thinking about it since.
I wanted to make an even healthier and paleo version when I got home. It’s not quite the same gooey stickiness of your traditional cinnamon roll, but it’s pretty darn good for a healthy version. I liked to fill mine with chopped figs, but you can leave those out or use the more traditional raisins instead.
This recipe utilizes Japanese sweet potato to create the dough. Japanese sweet potato is so versatile and can be used to create an amazing and delicious gluten free and paleo dough. You can also keep this recipe completely vegan by using an egg substitute. The icing is made of coconut butter and honey for a naturally sweet, lower sugar take on the classic!
These healthier cinnamon rolls are made with Japanese sweet potato for a nutrient dense, lower sugar version that is completely paleo with a vegan option!
Course Breakfast, Dessert
Cuisine American
Keyword Easy, healthy, Low Sugar, No Yeast
Servings 8rolls
Author Victoria
Ingredients
Dough
1medium Japanese or white sweet potato peeled, steamed, and mashed (about 300 g or 1.5 cups mashed)
8dried figssoaked in warm water and chopped (alternatively you can use raisins)
1tbspcoconut or maple sugar
1tbspcinnamon
Icing
1tbspcoconut butter
2tbspfull fat coconut milk
1tbspraw honey
Instructions
Preheat oven to 350F.
Beat your sweet potato, oil, maple syrup, and egg in a large bowl until smooth.
Combine all dry ingredients in a small bowl and whisk together. Add dry ingredients to wet and mix well until combined.
If you used freshly steamed sweet potato that was still warm, let your dough sit in the fridge for 10 minutes at this point.
Sprinkle some flour on a large piece of parchment paper. Place your dough on it then another piece of parchment paper on top. Roll out your dough to a rectangle that is about 1/4 inch thick (it will be about 8×12 inches). The easiest way to do this is to roll out the dough most of the way, then use your hands to shape it and press it out the remainder of the way.
Mix your sugar and cinnamon for the filling then sprinkle over the entire surface of the dough. If using figs or raisins, sprinkle them over the dough at this point, as well.
Using the bottom layer of parchment paper to help you roll the dough into a log.
Place dough in the fridge for 15 minutes.
Remove your dough and slice into 8-10 pieces. Place your cinnamon rolls on a parchment lined baking sheet.
Bake for 40-45 minutes (if at lower altitude, check earlier). They should be golden brown, have puffed up slightly, and be fairly firm.
Let cool on baking sheet most of the way before transferring to a wire rack.
To make your icing, combine all ingredients in a small saucepan and warm on low heat until everything is melted together. Drizzle over your cinnamon rolls and enjoy!
These gluten free scones are made from sweet potatoes, giving them a naturally sweet and soft texture. Slightly different than your typical scone, this recipe packs a nutrient punch. These delicious sweet potato scones are gluten free, fully paleo and autoimmune paleo friendly, and are vegan!
paleo scones
These paleo scones are a fun, healthy alternative to traditional scones that are lovely as dessert or as a quick breakfast. Paired with some protein, they are the perfect morning addition when you’re missing out on a pastry for breakfast.
gluten free scones
Recipe Notes
Why sweet potatoes? Japanese and white sweet potatoes are great for making into a dough. Once cooked and mashed, they mix well with flour to form a sweet, malleable dough. This makes them a fun addition to baking for more nutrient dense recipes.
What kind of sweet potato should I use? Japanese sweet potatoes or white sweet potatoes are ideal for this recipe. They both offer a creamy, sweet flavor that can’t be beat. Japanese sweet potatoes are my favorite in general and for this recipe, but either variety will work.
Flours used: this recipe uses a combination of cassava flour and coconut flour to keep this recipe paleo. I have not tested these healthy scones with any type of 1:1 gluten free flour blend. If that is something you’d be interested in, let me know in the comments!
Wet ingredients: besides the sweet potato, these scones call for a mix of maple syrup, coconut butter, and coconut oil. I’ve found the mix of coconut butter and oil create a better texture than just coconut oil alone. Coconut butter is a little drier, which is perfect for scones. I think it could work to substitute the coconut butter and oil for 1/4 cup of cold butter of choice, but I have not tested this.
These gluten free and paleo scones pack a nutrient punch. Softer than your typical scones, they are still delicious, aren’t too sweet, and make for the perfect snack, dessert, or breakfast addition.
Servings 8scones
Author Victoria Faling
Ingredients
1cupcooked and mashed Japanese or white sweet potato at room temperatureabout 225-250 grams
Line a baking sheet with parchment paper and set aside.
Make sure your sweet potato is at room temperature, not cold. Beat all wet ingredients together in a large bowl until smooth.
Mix the dry ingredients together in a small bowl.
Pour dry ingredients into wet and get ready to get your hands dirty! Use your hands to mix the dry ingredients with the wet until you get a thick dough.
Place the dough onto the baking sheet and press the dough into a circle about 1/2 inch thick. Place in the fridge for 15-30 minutes, until cool to the touch and firm.
While dough is cooling, Preheat your oven to 350F.
Remove the dough from the fridge and cut into 8 triangles. Gently separate the scones on the baking sheet and bake for 30-35 minutes until just beginning to brown on top (over cooking will result in them being too dry).
Cool for 5 minutes on the baking sheet before removing to cool on a wire rack.
I love these drizzled with coconut butter and topped with fruit!
By now you all should know that granola is up there on my list of favorite foods. It’s almost at the number one slot but I’d have to say that (if I could eat anything) number 1 is definitely saltines with peanut butter. Yes, you read that right. Delicious, salty gluten smothered in the beloved peanut butter that I’m allergic to.
Anyway, back to the granola. Since I eat a paleo diet, I obviously don’t eat traditional sugar and grain-laden granola. I get tired of nut and seed only granolas, they are so heavy and fat (yeah yeah yeah paleo-ers love fat but I just can’t stand high amounts at once!). I’m always looking for creative ways to switch up granola and what to make the base out of (read: substitute for oats). And of course, I like to keep my granola refined-sugar free.
I have a variety of delicious and fun granola recipes on the blog and you can search them either by clicking the recipe tab at the top of my website or by searching “granola” in the box to the right. But, let’s get on to THIS granola recipe that utilizes an ingredient that has fast become one of my favorites: plantains!
Paleo Plantain Granola
Makes about 4 cups
Ingredients:
1 ripe plantain
1 cup chopped walnuts
1/2 cup pumpkin seeds
1 cup coconut flakes
1/4 cup melted coconut oil
1 ripe banana, mashed
1/8 tsp. salt
1 tsp. ground cinnamon
Preheat oven to 375 F.
Peel and slice the plantain into about 1/8 inch thick slices. You can carefully use a knife to do this or use a mandolin. Take each slice and cut into quarters.
Toss the plantain slices in 1 tbs. of the coconut oil and spread onto a parchment lined baking sheet. Bake for 20 min until plantain just begins to get crisp (should still be slightly soft and chewy).
While plantain is cooking, mix all remaining ingredients in a bowl.
Once plantain is done, remove from oven and decrease temperature to 325 F.
Mix the plantain pieces into the bowl with the remaining ingredients. Evenly spread granola back onto the same parchment lined baking sheet.
Bake for 15 minutes. Remove and mix the granola on the tray then return to the oven to bake for another 15 minutes or until granola is slightly browned and crunchy. Watch granola during the last 5 minutes to make sure it doesn’t burn.
Let cool (at least slightly, I know the temptation to eat it right away is strong) to allow everything to crunch up nicely before serving over ice cream, with fresh almond or coconut milk, and/or topped with your favorite fresh or frozen fruit.
This has been my new favorite breakfast recently… and dessert… and… you get the idea. My recipe is based on this recipe, but with a few tweaks. I found her waffles too oily for my liking and didn’t quite fluff up as much as I like. Plus, I like to add a protein boost so I added some plant-based protein to the recipe (although you can easily use some coconut or even almond flour instead)
Plantain Waffles
Makes about 2-3 waffles (depending on how big you make them)
Ingredients:
1 large ripe plantain (yellow with some brown spots)
1 large unripe plantain (green)
1.5 tbs melted coconut oil
2 tbs. coconut flour OR plant-based protein
1 tsp. vanilla extract
1/2-1 tsp. baking soda (use 1/2 if at altitude, 1 if at sea level)
1 tsp. apple cider vinegar
1/2 tsp. sea salt
Plug in your waffle iron and let it heat up while you prepare the batter.
Peel your plantains and chop into quarters. Place plantain chunks in high speed blender or food processor and blend for about 30 seconds (until roughly pureed).
Add remaining ingredients and blend until smooth. You should have a thick batter that isn’t easily pourable (you’ll have to scoop it into your waffle iron).
Follow waffle iron instructions. You may need to cook these waffles slightly longer then a normal waffle, but they should be fluffy and perfectly browned when done.
Top with fresh fruit, fruit compote, almond butter, maple syrup, whatever your heart desires. And, Enjoy!
I’ve been really digging on papaya lately. Not only is it delicious if you have a perfectly ripe one (it took me a long time to learn what ripe is for papaya- when the outside gets soft and dark and it almost seems like it is going bad), but papaya is a health powerhouse! Papaya is packed with nutrients and is wonderful for your digestive system. It is anti-inflammatory and can ease pain, including menstrual cramps.
I add papaya seeds in this smoothie, which, yes, you can consume. Papaya seeds are anti-parasitic, filled with digestive enzymes, and aid in liver health.
If you don’t have access to organic papaya, be sure to buy the Mexican papaya NOT Hawaiian! Hawaiian papayas are genetically-modified.
Pink Power Smoothie (not only for the guys)
Serves 1
Ingredients:
1 cup water
1 tsp. maca powder
1 tablespoon hemp seeds
1/2 serving vanilla Sunwarrior raw vegan protein
About 1/2 teaspoon size thumb of fresh ginger root or 1/4 tsp. ground ginger (optional, adds some spice as well as the health benefits of ginger)
10 papaya seeds
1 ripe banana
1 frozen banana
5 frozen strawberries
1 cup papaya (about 1/4 of a large)
*You can add 1 cup fresh spinach to get your greens in, as well (it just won’t be a pretty pink color ;))
Add all ingredients to your blender (I suggest a high speed blender like a Vitamix). I also suggest adding them in the order listed.
Blend for 1 minute or until everything is combined together. Add more water to reach desired consistency
Pour into a bowl or glass, top with your favorite toppings and ENJOY!
I made a thicker version with less water so it was like ice cream
I’ve been really into smoothies for the past few months. I’m not a fan of super sweet, all fruit smoothies and if you have a chronic illness like Lyme disease you really shouldn’t be drinking those types of smoothies too often. The sugar content of an all fruit smoothie is both inflammatory and will feed the Lyme bugs so I’ve had to find ways to make my smoothies nutrient packed but still tasty.
Although this smoothie takes a little bit more effort then throwing 3 ingredients into the blender, it is totally worth it! It contains both ginger and turmeric for anti-inflammatory effects and cilantro, lemon and lime juice, and greens to help detoxify.
Detoxifying Anti-Inflammatory Smoothie
Serves 1
Ingredients:
1/4 cup full fat canned coconut milk
1/4 cup almond milk (or replace with more coconut milk or non-dairy milk of choice)
1/2 cup cold filtered water
1/4 tsp. ground turmeric
1 tsp. grated fresh ginger root (can replace this with 1/4 tsp. ground ginger)
1 tsp. maca powder (optional)
1 scoop protein powder of choice (optional)
1 small handful (1/4-1/2 cup depending on how strong you want the flavor) fresh cilantro
1 large handful spinach
Juice from 1/2 a lime
Juice from 1/2 a lemon
1/2 frozen banana
1/4 cup frozen mango
It is easiest to prep all your ingredients. THEN throw them all in a high speed blender. The best order is to place the liquid first, then all the powders/spices and lemon/lime juice, then the spinach and cilantro, and finally the fruit. This allows everything to blend evenly. Turn blender on and let it whirl until all ingredients are mixed in and it is nice and smooth.
I top mine with local bee pollen which contains an amazing amount of nutrients, has natural antibiotic effects, and provides the body with sustainable energy. I’ve added it into my diet to help aid in healing from Lyme disease. Using local bee pollen can also help with allergies. So, even if you aren’t sick but you suffer from seasonal allergies, bee pollen can be a great natural way to boost your immune system to local allergens without using drugs or chemical filled allergy meds.
Hi! I'm Victoria. I was diagnosed with Lyme in 2012 and have been on a healing journey ever since. I love helping others on their road to healing through allergy friendly recipes, exercise, and overall well-being.
