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!

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!

If you’re getting started on GAPS and have lots of questions like this, join my upcoming online GAPS Diet Class and get them answered while you learn the cooking too!

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