My brother Ben and I were talking about making breakfast for our parents this weekend when we visit for Christmas. I suggested frittata, he suggested cinnamon rolls. We decided to do both, but in a GAPS-friendly way.

I can in no way take credit for this great recipe, but I really want to share it with everyone! These are baked in a muffin tin, so they are much easier to assemble than a conventional sticky bun. The recipe comes from the GAPS cookbook Internal Bliss, and my brother is the one who did the baking. I’m just a happy taste-tester this time around!

Banana Caramel Sticky Buns Recipe

Ingredients for the buns:

  • 1 large, very ripe banana, mashed
  • 6 eggs, lightly beaten
  • 1/3 cup melted ghee or coconut oil
  • 1/2 cup honey
  • 1 tablespoon vanilla extract
  • 2/3 cup coconut flour
  • 1/4 teaspoon salt

Ingredients for the topping:

  • 1 cup pecans or walnuts, chopped
  • 1/4 cup honey
  • 1/4 cup ghee
  • 2 teaspoons ground cinnamon
  • 1 teaspoon coconut flour


  1. Preheat oven to 350 degrees
  2. Mix all ingredients for buns with a wire whisk
  3. Evenly pour into a well-greased 12-cup muffin pan
  4. Mix all ingredients for topping with a fork
  5. Crumble topping on buns
  6. Bake for 20-25 minutes, until cooked through
  7. Cool for about 2 minutes and then run a knife around each to loosen from pan
  8. Immediately move them to a wire rack to finish cooling
  9. Try not to eat them all in one day!

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