INTRODUCTION
Caramel Pecan Sticky Buns are rich, sweet, and soft. They smell like warm caramel and toast. This recipe makes a classic treat you can share. You can also make a healthier version with small swaps. That makes them a lighter option that fits into meal prep plans. For a cozy drink to pair with the buns, try this easy caramel brulee latte copycat that goes well with warm pastry.
These sticky buns are not just dessert. With small changes they can be a good fit for a balanced breakfast or snack. The full recipe below shows the original method. Later sections give tips to make a lower sugar or high protein meal. Simple swaps can make them more suitable for healthy diets and for people who want to plan meals ahead.
WHY YOU WILL LOVE THIS RECIPE
- Classic comfort taste with a caramel and pecan crown.
- Easy to change into a healthy version or lighter option.
- Great for meal prep: make ahead and warm when ready.
- Can be made as a treat or a weekend brunch centerpiece.
- With protein-rich swaps, you can make a high protein meal for breakfast.
This recipe fits many needs. You can lower sugar, use whole grain flour, or add protein to the dough to boost nutrition. That makes these buns a good choice for people who want a tasty treat but also want to feel full longer.
HOW TO MAKE Caramel Pecan Sticky Buns
Keep your ingredients ready and follow each step. The dough needs time to rise, but hands-on time is short. Read all steps before you start.
EQUIPMENT NEEDED
- Large mixing bowl
- Whisk and wooden spoon or stand mixer with dough hook
- Measuring cups and spoons
- 9×13 inch baking pan or equivalent
- Rolling pin
- Small saucepan
- Knife or bench scraper
- Clean 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:
- Warm the milk to about 115°F. This helps the yeast wake up.
- Grease a 9×13 inch pan and set aside.
- Chop pecans if needed.
For the dough:
- In a large bowl, stir warm milk and yeast. Let sit 1–2 minutes.
- Add 1/2 cup granulated sugar, melted butter, eggs, and salt. Mix well.
- Add 2 cups of flour and stir to combine. Then add remaining flour 1 cup at a time. The dough will be soft but not sticky.
- Knead by hand 5–7 minutes or use a stand mixer with a dough hook for 4–5 minutes until smooth and elastic.
- Place dough in a greased bowl, cover with a towel, and let rise 1 hour or until doubled.
For the filling:
- Mix 1/2 cup softened butter with 1 cup packed brown sugar, 1/4 cup granulated sugar, and 2 Tbsps cinnamon. Stir until smooth. Set aside.
Assembly:
- After the dough rises, roll it on a floured surface into a rectangle about 16×12 inches.
- Spread the filling evenly over the dough.
- Roll the dough tightly from the long side into a log.
- Cut the log into 12 equal rolls. Place rolls in the greased pan, cut side up.
- For the caramel topping, heat 1 cup brown sugar with 2/3 cup heavy cream in a small saucepan on low. Stir until smooth and thick. Remove from heat and stir in 1 cup chopped pecans. Pour the warm caramel and pecan mix into the bottom of the pan before placing rolls on top.
- Cover the pan with a towel and let the rolls rise 30–45 minutes until puffed.
- Preheat the oven to 350°F. Bake the rolls 25–30 minutes until golden and set.
- Let cool 5 minutes, then invert the pan onto a tray so the caramel and pecans sit on top.
HOW TO SERVE Caramel Pecan Sticky Buns
Serve warm for the best texture and shine. For a lighter option, serve one bun with a side of plain Greek yogurt or fresh berries. This adds protein and fiber to the meal and helps balance sugar. For portion control, cut buns in half for a smaller sweet treat. A full bun can be high in calories; pairing a half bun with a cup of plain Greek yogurt makes a more balanced breakfast.
If you want a drink pairing low in added sugar, try iced coffee with a splash of milk or a protein-rich shake. For a caramel coffee that adds protein, try a cold brew or iced mix like the caramel iced coffee protein shake for a higher-protein morning.
STORAGE & FREEZING : Caramel Pecan Sticky Buns
- Short term: Store buns in an airtight container at room temperature for up to 2 days.
- Refrigerator: Keep in the fridge for up to 5 days. Warm before serving.
- Freezing: Wrap individual buns in plastic wrap and place in a freezer bag. Freeze up to 3 months. Thaw overnight in the fridge and warm in the oven or microwave.
- Reheating: Warm a bun at 350°F for 8–10 minutes, or microwave 20–30 seconds until warm. This keeps the caramel soft.
These storage tips make the recipe great for meal prep and for people who like to plan breakfasts ahead.
SERVING SUGGESTIONS
- Balanced side: Plain Greek yogurt with a sprinkle of flax seeds. This adds protein and fiber.
- Light fruit: Fresh berries or sliced apple to add vitamins and fiber.
- Coffee pair: A low-sugar iced caramel coffee is a nice match. Try a copycat version like caramel iced coffee Starbucks copycat served with skim milk for fewer calories.
- Portion tip: One bun plus a cup of yogurt and berries makes a balanced snack or light breakfast.
VARIATIONS
-
Healthier version:
- Swap half the all-purpose flour for whole wheat flour to add fiber.
- Reduce brown sugar in the filling by one-third and add a touch of vanilla to keep flavor.
- Use low-fat milk and 2% yogurt on the side for a lighter option.
-
High-protein or low-carb version:
- For a high protein meal, replace one egg with two egg whites plus add 1/2 cup plain protein powder to the dough (reduce flour slightly). Use Greek yogurt as a side. This makes the buns a higher protein breakfast.
- For low carb, make small rolls using almond flour dough and use a sugar-free caramel made with erythritol or another sweetener. This creates a low carb treat that fits diabetic-friendly plans when made with care.
-
Air fryer or oven-baked version:
- Oven baked: Follow the main directions and bake in a 9×13 pan at 350°F for 25–30 minutes.
- Air fryer: Make smaller rolls to fit the air fryer basket. Preheat to 320°F and cook in batches for 10–12 minutes. Watch closely so the caramel does not burn. Air fryer versions brown faster and are great for a small batch or quick treat.
MAKE-AHEAD TIPS FOR Caramel Pecan Sticky Buns
- Night before: Do steps through rolling the log, then cut rolls and place in the pan. Cover and refrigerate overnight. In the morning, let them sit at room temp 30–45 minutes and bake. This makes them great for meal prep and busy mornings.
- Freeze pre-baked: Bake and cool. Pack individual buns for a quick grab-and-go. Reheat from frozen in the microwave or oven.
- Make extra caramel: Store caramel in a jar in the fridge for up to 10 days. Warm before use.
These tips help you plan and save time. The recipe is great for batch cooking and freezes well for future treats.
FAQs
Q: Are these sticky buns healthy?
A: The original version is a sweet treat and not low calorie. But you can make a healthier version by swapping half the flour for whole wheat, reducing sugar, and adding a side of Greek yogurt. Those swaps add fiber and protein and make it a lighter option.
Q: Can I make this recipe diabetic-friendly or low carb?
A: Yes. Use sugar substitutes for the caramel and try almond or coconut flour for a low carb base. Keep portion size small and pair with protein to limit blood sugar spikes.
Q: How long will the dough last in the fridge?
A: Dough can last 24 hours in the fridge. For longer, freeze the cut rolls for up to 3 months and bake from frozen.
Q: Can I make these ahead for meal prep?
A: Yes. These buns are great for meal prep. Make the rolls the night before, refrigerate, and bake in the morning. They warm well and pair with quick protein options for a balanced morning meal.
Q: How can I add more protein?
A: Add a scoop of unflavored protein powder to the dough, use extra egg whites, or serve with Greek yogurt to make the meal a high protein meal.
Q: What is the best way to reheat without losing texture?
A: Warm in a preheated 350°F oven for 8–10 minutes. For a quick reheat, microwave 20–30 seconds, then crisp slightly in a toaster oven if needed.
Caramel Pecan Sticky Buns
Ingredients
Method
- Warm the milk to about 115°F to help the yeast activate.
- Grease a 9x13 inch pan and set aside.
- Chop pecans if needed.
- In a large bowl, stir warm milk and yeast, and let sit for 1–2 minutes.
- Add 1/2 cup granulated sugar, melted butter, eggs, and salt; mix well.
- Add 2 cups of flour and stir to combine, then add remaining flour 1 cup at a time until the dough is soft but not sticky.
- Knead by hand for 5–7 minutes or use a stand mixer with a dough hook for 4–5 minutes until smooth and elastic.
- Place dough in a greased bowl, cover with a towel, and let rise for 1 hour or until doubled.
- Mix 1/2 cup softened butter with 1 cup packed brown sugar, 1/4 cup granulated sugar, and 2 Tbsps cinnamon until smooth; set aside.
- After the dough rises, roll it on a floured surface into a rectangle about 16x12 inches.
- Spread the filling evenly over the dough.
- Roll the dough tightly from the long side into a log.
- Cut the log into 12 equal rolls and place them cut side up in the greased pan.
- For the caramel topping, heat 1 cup brown sugar with 2/3 cup heavy cream in a small saucepan on low; stir until smooth and thick.
- Remove from heat and stir in 1 cup chopped pecans. Pour this mixture into the bottom of the pan before placing the rolls on top.
- Cover the pan with a towel and let the rolls rise for 30–45 minutes until puffed.
- Preheat the oven to 350°F and bake the rolls for 25–30 minutes until golden and set.
- Let cool for 5 minutes, then invert the pan onto a tray to serve.