INTRODUCTION
Caramel Pecan Sticky Buns are a warm, sweet treat that fills your home with good smells. This recipe makes soft rolls topped with butter, brown sugar, caramel, and crunchy pecans. You can make a lighter option by using less sugar in the filling or by serving small portions. It is also great for meal prep because the dough can be made ahead and baked when you want fresh buns. For another sweet bake that uses caramel in a different way, try this caramel apple cheesecake bars for a dessert spread.
These buns are not a diet food, but you can make choices to fit a healthy plan. I will show ways to keep sugar lower, add fiber, and make a high protein version if you want. The steps are clear and easy. You will learn how to make them, how to store them, and how to change them for diet needs.
WHY YOU WILL LOVE THIS RECIPE
You will love these sticky buns because they are soft, sweet, and have a nutty crunch. They are also a lighter option when you use tips below. The recipe is good for meal prep because you can make the dough the night before and bake in the morning. If you want to enjoy sweets while watching calories, choose smaller portions and pair a bun with fruit for balance. This recipe can also be adapted for those who want a high protein meal by swapping ingredients and adding protein toppings.
The texture is rich without being heavy if you avoid too much sauce. The pecans add a nutty fat and fiber that help you feel full. For a nut-forward dessert idea that fits a fall menu, you might also like this pecan pie cookies.
HOW TO MAKE Caramel Pecan Sticky Buns
This recipe yields a pan of sticky buns. Read all steps and have the dough rest times ready. Use warm milk and active yeast. Keep the filling ready when you roll the dough.
EQUIPMENT NEEDED
- Large mixing bowl
- Stand mixer with dough hook (optional) or wooden spoon
- Measuring cups and spoons
- Rolling pin
- 9×13 inch baking pan or similar
- Small saucepan for caramel
- Knife or bench scraper
- Clean kitchen towel or plastic wrap
Ingredients You’ll Need :
1 cup warm milk ((about 115 degrees)), 2-1/2 tsps dry instant yeast ((I like the quick rise)), 1/2 cup granulated sugar, 1/3 cup melted butter, 2 eggs, lightly beaten, 1 tsp salt, 4-1/2 cups all-purpose flour, 1/2 cup softened butter, 1 cup brown sugar, packed, 1/4 cup granulated sugar, 2 Tbsps cinnamon, 1 cup brown sugar, 2/3 cup heavy cream, 1 cup chopped pecans
STEP-BY-STEP INSTRUCTIONS :
Prep:
- Grease a 9×13 inch pan with butter or nonstick spray.
- Chop pecans and set aside.
- Warm milk to about 115°F (115 degrees). Do not let it get hot.
For the dough:
- In a large bowl, sprinkle yeast into warm milk. Add 1/2 cup granulated sugar and stir. Let sit for 3–5 minutes until it becomes foamy.
- Add melted butter and lightly beaten eggs. Mix well.
- Stir in 1 tsp salt. Add 4-1/2 cups all-purpose flour a cup at a time. Mix until a soft dough forms.
- Knead the dough by hand for 6–8 minutes or use a stand mixer with a dough hook for 4–5 minutes. The dough should be smooth and elastic.
- Place dough in a lightly greased bowl. Cover with a towel and let rise in a warm spot until doubled, about 1 hour.
For the filling:
- Mix 1/2 cup softened butter, 1 cup brown sugar (packed), 1/4 cup granulated sugar, and 2 Tbsps cinnamon in a bowl. Stir until smooth and spreadable.
- Set aside 1 cup brown sugar, 2/3 cup heavy cream, and 1 cup chopped pecans for the caramel topping.
Assembly:
- Once the dough has doubled, punch it down. Turn it onto a lightly floured surface. Roll the dough into a rectangle about 16×12 inches.
- Spread the cinnamon-sugar butter evenly over the dough. Roll the dough tightly from the long side into a log. Cut the log into 12 equal pieces.
- Make the caramel: In a small saucepan, combine 1 cup brown sugar and 2/3 cup heavy cream over medium heat. Stir until the sugar melts and the sauce thickens slightly, about 4–6 minutes. Remove from heat and stir in 1 cup chopped pecans.
- Pour a thin layer of the caramel-pecan mix into the greased pan. Place the cut rolls in the pan with the cut side up. Leave a little space between rolls.
- Cover and let rise for 30 minutes. Preheat oven to 350°F.
- Bake for 25–30 minutes until golden brown and cooked through. Let the pan cool for 5–10 minutes. Invert the pan onto a serving tray so the caramel runs over the rolls. Serve warm.
HOW TO SERVE Caramel Pecan Sticky Buns
Serve one small bun per person to control portion size. The buns are rich, so a 3- to 4-inch bun is a satisfying portion. For a balanced treat, add fresh fruit like berries or an orange slice to the plate. A small plain yogurt on the side adds protein and helps balance sugar. If you want a lighter option, warm one bun and split it between two people.
Tip: Let guests add a thin smear of cream cheese rather than a full icing to lower added sugar. For a diabetic-friendly approach, use a smaller portion and pair with a protein like Greek yogurt to slow sugar absorption.
STORAGE & FREEZING : Caramel Pecan Sticky Buns
Store cooled buns in an airtight container at room temperature for up to 2 days. For longer storage, wrap each bun in plastic wrap and place in a freezer bag. Freeze up to 2 months. To reheat frozen buns, thaw in the fridge overnight and warm in a 350°F oven for 8–10 minutes or microwave for 20–30 seconds. Reheat gently to keep the caramel from burning.
SERVING SUGGESTIONS
- Serve with a small bowl of fresh berries for fiber and vitamin C.
- Add a side of plain Greek yogurt for a high protein meal feel.
- A warm mug of black coffee or unsweetened tea pairs well.
- For a lighter option, serve mini buns and a green salad for a sweet and fresh plate.
For a new nutty-sweet pairing that stays seasonal, try serving these buns with a simple spiced apple compote. If you want to offer a cookie alongside, consider making a small batch of salted caramel cheesecake cookies for guests who want more variety.
VARIATIONS
- Healthier version: Use half whole wheat flour and half all-purpose flour to add fiber. Reduce brown sugar by 25% in both the fill and caramel. Bake the rolls in mini muffin tins for smaller portions. This makes a lighter option with more fiber.
- High-protein / low-carb version: Use a lower-carb dough made with almond flour and a protein powder blend or use a high-protein bread mix. Replace sugar with a granular monk fruit or erythritol suitable for baking. Swap heavy cream in the caramel for a reduced-fat cream mixed with a sugar alternative. Top with toasted chopped pecans for healthy fats. This creates a higher protein meal that is lower in carbs.
- Air fryer or oven-baked version: You can bake individual buns in an air fryer at 320°F for 10–12 minutes. For air fryer use, place buns in a small pan that fits your air fryer or use parchment. For the oven, bake as directed at 350°F for 25–30 minutes. The air fryer gives a caramel glaze with a slightly deeper crust in less time.
You can adapt flavors by adding orange zest to the filling or swapping pecans for walnuts. For a maple twist, replace part of the brown sugar with pure maple syrup in the caramel.
FAQ
Q: Are these sticky buns good for weight loss?
A: The full recipe is high in sugar and calories so it is not a low calorie food. For weight loss, use smaller portions, reduce the sugar in the filling and caramel, and pair one bun with protein and fruit. That makes it a lighter option that fits a plan.
Q: Can I make these diabetic-friendly?
A: Yes. Use a sugar substitute like erythritol or monk fruit in the filling and caramel. Choose whole grain flour and smaller portions. Pair a bun with protein, like Greek yogurt, to lower the blood sugar impact.
Q: How long do baked sticky buns last in the fridge?
A: Store in an airtight container for up to 4 days in the fridge. Warm for a few minutes before serving. For best taste, reheat gently in the oven so the caramel stays soft.
Q: Can I freeze the unbaked rolls?
A: Yes. Place cut rolls on a tray, freeze until firm, then transfer to a freezer bag. Bake from frozen, adding 5–10 minutes to bake time, and allow extra rise time if needed. This is great for meal prep.
Q: How do I add more protein to this recipe?
A: Serve with Greek yogurt, cottage cheese, or a high-protein shake. For a true high protein meal, try the high-protein version above using protein flour blends or add whey protein to a modified dough. Remember texture will change with substitutions.
Q: Is it possible to make these gluten free?
A: Yes, use a 1:1 gluten-free flour mix with xanthan gum. The dough texture will differ and you may need more liquid or mixing time. Watch the bake time as gluten-free bakes can brown faster.
MAKE-AHEAD TIPS FOR Caramel Pecan Sticky Buns
- Night before bake: Make the dough and store it in the fridge after the first rise. In the morning, roll, fill, cut, and let rise for 30 minutes before baking. This saves time and gives fresh buns quickly. Great for meal prep or a weekend breakfast.
- Freeze rolls: Prepare, cut, and freeze rolls on a tray. Transfer to a freezer bag. Bake from frozen when needed for fresh buns any day.
- Prepare caramel ahead: Make the caramel topping up to 3 days ahead and store in the fridge. Warm gently before using.
- Portion control: Make mini buns in a muffin pan and freeze extra for single servings. They thaw and reheat fast for a quick, controlled treat.
By using these tips you can plan ahead and save time. These buns work well for a busy morning or a holiday spread when you want to serve warm, fresh bread without last-minute work.
Caramel Pecan Sticky Buns
Ingredients
Method
- Grease a 9x13 inch pan with butter or nonstick spray.
- Chop pecans and set aside.
- Warm milk to about 115°F (do not let it get hot).
- In a large bowl, sprinkle yeast into warm milk. Add 1/2 cup granulated sugar and stir. Let sit for 3–5 minutes until foamy.
- Add melted butter and lightly beaten eggs. Mix well.
- Stir in salt and add flour a cup at a time until a soft dough forms.
- Knead dough by hand for 6–8 minutes or using a stand mixer with a dough hook for 4–5 minutes until smooth and elastic.
- Place dough in a lightly greased bowl, cover with a towel, and let rise in a warm spot until doubled, about 1 hour.
- Mix softened butter, 1 cup packed brown sugar, 1/4 cup granulated sugar, and cinnamon in a bowl until smooth and spreadable.
- Set aside 1 cup brown sugar, 2/3 cup heavy cream, and 1 cup chopped pecans for the caramel topping.
- Once the dough has doubled, punch it down and turn it onto a lightly floured surface. Roll into a rectangle about 16x12 inches.
- Spread the cinnamon-sugar butter evenly over the dough, then roll tightly from the long side into a log.
- Cut the log into 12 equal pieces.
- For the caramel: In a small saucepan, combine remaining brown sugar and heavy cream over medium heat. Stir until sugar melts and sauce thickens slightly, about 4–6 minutes. Remove from heat and stir in chopped pecans.
- Pour a thin layer of the caramel-pecan mix into greased pan and place the cut rolls in the pan with cut side up, leaving space between rolls.
- Cover and let rise for 30 minutes. Preheat oven to 350°F.
- Bake for 25–30 minutes until golden brown and cooked through. Let cool for 5–10 minutes, then invert onto a serving tray so caramel runs over rolls. Serve warm.