The summer after my freshman year of college, my mom and I flew up to Alaska for a week-long mission trip with a few of the members from my childhood church. Unlike the previous mission trips the pastor’s husband had organized, where we rebuilt sanctuaries and Sunday school classrooms, we traveled up north just to teach Vacation Bible School.
Since most of the adults in the two towns we visited earned the majority of their income during the summer tourism season, they worked extra long hours, making it hard (and expensive!) to hire baby-sitters, so by taking care of their children during VBS, it helped the community a lot more than we anticipated!
With only five kids in the second town’s VBS program, we took turns driving the half hour to that church in the afternoons. They didn’t need all twelve of us, even with their rambunctious personalities! So on one of our off-days, Mom and I walked down to the docks where most of the shops and eateries sat, and we wandered around, watched the fishermen deftly fillet their catches, and stopped for a snack at the bakery.
The moment we opened the door, the yeasty smell of freshly baked bread washed over us, drawing us near the display counter to gaze through the glass at the pastries. I opted for a classic chocolate chip cookie — the size of my head! — while Mom picked out a sticky pecan bun.
I almost turned up my nose at her choice. Back then, I hated nuts in all of my baked goodies! But I still politely accepted a taste, and…
Holy moly! That sweet caramel on the top (bottom?) of the bun… It was so rich and buttery that it immediately made me regret my choice! (Well, until I remembered that my cookie contained chocolate…) But it’s been nearly impossible to find something that gooey and perfect since then, so today, way too many years later, I finally decided to make my own Healthy Sticky Pecan Buns the easy way — in the slow cooker!
Yup, that’s right. In the slow cooker. So you can set it and forget it. (Well, not really… Not with that tempting caramel scent in the air!) But by using the slow cooker, I can mix them up, pop them in, and leave the kitchen to run and shower. By the time I’m clean, my sweet breakfast treat is ready!
And for a fun little baking twist, I’m proclaiming this week Slow Cooker Week! So every recipe I post is going to be made in a slow cooker. They’re all baked goodies — none of the traditional crock pot chili or chicken dishes — so you can save your oven for other things.
HOW TO MAKE THE BEST HEALTHY STICKY PECAN BUNS
For starters, this whole wheat dough doesn’t need to rise at all! With most sweet roll recipes, you have to wait an hour after mixing up the dough for it to double in size, but I always get impatient while waiting. I tried making these healthier sticky buns both ways—with and without that first rise—and I couldn’t detect a difference in their taste or texture. So we’re saving time and skipping it!
The sweet cinnamon filling is very similar to my maple cinnamon rolls. It tends to squirt out the sides a little as you roll and cut the buns, but that’s okay! Just scoop up the escaped syrup with a spoon and pour it into the slow cooker between the buns. It adds extra gooeyness to the caramel sauce!
And yes, the healthy caramel sauce is the BEST part of the entire recipe. It’s ooey, gooey, sweet, buttery… Everything a sticky bun should be! I saved (uhh, practically hoarded) the rolls in the center for last, just because they had the most caramel! To make it, simply heat butter, milk, and maple syrup together until the mixture darkens and thickens just a tiny bit; then pour it into the slow cooker and sprinkle with pecans.
However… Make sure to leave a ½” border along the rim! Otherwise, the buns push the pecans out of the way while rising, and the nuts end up on the sides of the buns instead of the tops. Leaving the border is mostly a pretty presentation thing, but I still like the buns better with the nuts in the center.
Oh my goodness… There are no words.
Just lots of sticky fingers covered in caramel.
My dad actually stole a few Healthy Slow Cooker Sticky Pecan Buns from my first batch to share with his coworker who adores this specific pastry, and she immediately asked if I had posted the recipe yet!
So here it is, but be warned… They’re highly addictive!
And when you make your own, remember to snap a picture and share it on Instagram using #amyshealthybaking and tagging @amyshealthybaking IN the photo itself! (That guarantees I’ll see your picture! 🙂 ) I’d love to see your healthy slow cooker sticky pecan buns!
| Healthy Slow Cooker Sticky Pecan Buns | Print |
- for the dough
- 6 tbsp (90mL) nonfat milk
- 4 tbsp (60mL) pure maple syrup
- ½ tbsp (7g) unsalted butter, melted
- 1 tsp vanilla extract
- ¼ tsp salt
- 2 ¼ tsp (7g) active dry yeast
- 1 ½ – 2 cups (180-240g) whole wheat flour
- for the caramel sauce
- 2 tbsp (28g) unsalted butter
- 2 tbsp (30mL) nonfat milk
- 4 tbsp (60mL) pure maple syrup
- ¼ cup (28g) chopped pecans
- for the filling
- 3 tbsp (45mL) pure maple syrup
- 1 ½ tsp ground cinnamon
- ½ tbsp (7g) unsalted butter, melted
- Lightly coat the inside of a 5-quart slow cooker with nonstick cooking spray. If any lands on the rim where the lid rests, wipe clean with a paper towel.
- To prepare the dough, combine the milk, maple syrup, butter, and vanilla in a microwave-safe bowl. Microwave on HIGH for 20-second intervals, stirring for 1 minute after each one, until the butter melts. The mixture should feel warm but not hot (about 110°F). Add the yeast, and let the mixture sit for 10-15 minutes or until frothy.
- Mix in the flour, about ½ cup at a time, until it forms a dough and no longer sticks to the sides of the bowl. Turn the dough out onto a well-floured surface, and knead for a few minutes, or until the dough mostly springs back when you gently press your index finger into it. Let the dough rest while preparing the caramel sauce and filling.
- To prepare the caramel sauce, combine the butter, milk, and syrup in a pot. Heat over medium-low heat, stirring frequently, until the butter melts. Continue stirring until the mixture darkens slightly in color and thickens a little. Pour into the prepared slow cooker. Sprinkle the pecans on top, leaving a ½” border around the rim.
- To prepare the filling, whisk together the maple syrup and cinnamon in a small bowl.
- On a clean, well-floured surface, roll out the dough into a 10x14” rectangle. Brush with the melted butter, followed by the cinnamon-maple syrup, leaving a ½” border on the two longer edges. Carefully roll up into a log from one long edge to the other. Slice into 12 rolls using unscented dental floss (as described here), immediately placing each roll into the caramel sauce in the slow cooker. If any cinnamon-maple syrup filling leaks, out, spoon it into the caramel sauce after fitting all of the rolls inside of the slow cooker.
- Fit the lid on snuggly, and place the setting on “Keep Warm” for 45 minutes, or until the rolls have risen and doubled in size. Switch the setting to “Low,” and bake for 1 hour 15 minutes to 1 hour 30 minutes. Remove the lid, and let the rolls cool for 10 minutes before carefully inverting onto a wire rack.
You may use a 6-quart slow cooker instead. The rolls will be wider instead of taller, but they should still bake for the same amount of time.
Any milk may be substituted for the nonfat milk.
Honey or agave may be substituted for the pure maple syrup.
This is my favorite brand of yeast (both their quick rise yeast and regular active dry yeast work equally well!), and this is my favorite brand of whole wheat flour. When I use these two brands, my sticky buns always rise to double their original size. Other brands of yeast and flour don't always rise as well, so if using different brands (especially of flour!), I recommend replacing ½ cup of flour with all-purpose flour or bread flour to ensure your sticky buns rise properly.
White whole wheat flour, whole wheat pastry flour, or all-purpose flour may be substituted for the regular whole wheat flour. If using the first two, I recommend replacing ½ cup of flour with all-purpose flour or bread flour to ensure your sticky buns rise properly.
I haven't had good luck with gluten-free flours in this recipe. The sticky buns don't rise properly or have the correct moist and fluffy texture.
VEGAN VERSION: Substitute your favorite nondairy milk for the nonfat milk and stick-style vegan butter (this is my favorite!) for the butter. You can substitute coconut oil, but the yeast won't turn frothy in Step 2.
REGULAR OVEN METHOD: Coat a 9”-round springform pan (or two 6”-round cake pans) with cooking spray. Once the caramel sauce and rolls have been added in Step 6, cover the top of the pan(s) with a clean, dry towel. Place the pan(s) in a warm, draft-free place to rise for 1 hour, or until the rolls have doubled in size. Bake at 350°F for 17-21 minutes or until the tops feel lightly firm to the touch. Cool in the pans for no more than 10 minutes before inverting onto a wire rack.
{clean eating, low fat, vegan option}
View Nutrition Information + Weight Watchers Points
For the sake of honesty on the net I’ll quote you, ..”Even better, this whole wheat dough doesn’t need to rise at all!..”
THEN you say, “..Fit the lid on snuggly, and place the setting on “Keep Warm” for 45 minutes, or until the rolls have risen and doubled in size…”
Really? Which is it?
I apologize for the confusion. Both statements are true. Normally, dough goes through two rising stages: one right after kneading (and then is punched down) and one after it’s been placed in the baking pan. This dough skips the first rise, which saves a lot of time. I hope you enjoy the sticky buns if you try them!
How do you make these if your slow cooker doesn’t have a Warm Setting
You can take the center part of the slow cooker (just the ceramic part), lay a clean dry towel on top, and place that in a warm place to let the rolls rise for 30-60 minutes. I usually turn my oven on to the lowest temperature (usually around 170°F) for 3-4 minutes, turn it back off, and place the pan inside with the oven door shut. I hope you enjoy the sticky buns!
Thanks for that idea…making them Thanksgiving morning!
I’m excited to hear what you think of them Reggeie! I hope you have a wonderful Thanksgiving!
Did you use regular whole wheat flour for this recipe or whole wheat pastry flour??? also what type of yeast, rapid dry/instant?
Yes, I used regular whole wheat flour in the sticky buns. Any kind of yeast will work too (traditional, instant, etc — whatever individual packets or jars you usually buy will be fine!). I hope you enjoy them Darla!
great recipe ! but wow …stunned people still suggest using protein augmentating and dna ripping microwave ovens to warm a bun while destroying most nutritional value and messing with your gut microbyme… and people wonder why they gain weight and feel low energy.
I like the recipe but would like to know if you offer substitutions? I’m thinking gluten free and dairy free? Is it possible? Substituting the butter with alike product, the milk with an almond milk or such and the whole wheat flour with another type of flour (GFree)?? Please respond. Thank you
I haven’t tried baking with gluten-free flours in yeast breads yet, so I can’t confidently answer whether that substitution would work. I don’t recommend substituting anything else for the butter, but just about any milk should work though! I hope you enjoy the sticky buns if you try them Luny!
Hi, i have recently lost 70 pounds and do not use sugar or wheat products, do you think this recipe can be made using coconut flour, stevia?
Thanks
Congratulations on your weight loss journey Suzanne! Unfortunately, these sticky buns will not work with coconut flour. They need the gluten in wheat flour to hold their shape when rising and baking.
Hello – realize I won’t receive the answer before they finish but how do you know if they are done – you recommend 1 hr 15 – 1 hr 30 min. Curious at your method for considering them done.
Super excited to try them.
Will note my dough was especially sticky and I didn’t get 12 but they are still looking good and I have faith 🙂 they will be awesome
To tell that the sticky buns are done, touch the middle of the rolls in the center of the slow cooker. They should feel mostly stiff and no longer doughy. If the dough was really sticky, then add more flour! Yeast breads are very forgiving, and it’s best to continue adding flour until the dough is no longer sticking to your hands or the counter instead of adding only the minimum amount called for in the recipe. 🙂 I hope you enjoyed the sticky buns MacKenzie!
Can you use half whole wheat and half regular flour?
Yes, that’s perfectly fine Jeanette! I’m excited to hear what you think of the sticky buns!
Amy your pecan sticky buns look amazing. I’m on Weight Watchers and want to make them. Can I substitute white flour for the wheat? Thanks so much. I’m excited to try these!! And in my crock pot. bonus!!!!
Yes, regular all-purpose flour will work just fine! I can’t wait to hear what you think of these sticky buns Janet! 🙂
what type of yeast are you using in this recipe?
I’ve used both Red Star Quick-Rise Yeast and Red Star Active Dry Yeast, and both work wonderfully. Red Star is my favorite brand of yeast, but many other brands should work as well. I’d love to hear what you think of the sticky pecan buns if you try them Jeanne!