Blackberry Almond Sticky Buns
Yields: 12 sticky buns
These fruit-filled sticky buns are even better than traditional ones! The buttery caramel layer with nuts on top makes these absolutely irresistible. Everyone will be licking their fingers! Store any leftovers in an airtight container in the refrigerator for up to 5 days.
  • for the dough
  • 6 tbsp (90mL) nonfat milk
  • 4 tbsp (60mL) maple syrup
  • ½ tbsp (7g) unsalted butter, melted
  • ½ tsp salt
  • 2 ¼ tsp (7g) yeast (one ¼ oz package)
  • 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) maple syrup
  • ¼ cup (30g) Diamond of California Sliced Almonds
  • for the filling
  • 2 cups (300g) fresh blackberries
  • 1 tbsp (8g) cornstarch
  • 1 tsp almond extract
  1. Lightly coat a 10”-round pan with nonstick cooking spray.
  2. To prepare the caramel sauce, combine the butter, milk, and syrup in a pot. Heat over low heat, stirring frequently, until the butter melts and the mixture comes to a low boil. Continue stirring until the mixture darkens slightly in color and thickens a little. Pour into the prepared pan. Immediately sprinkle the almonds on top, leaving a ½” border around the rim.
  3. To prepare the dough, combine the milk, maple syrup, butter, and salt 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.
  4. 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 filling.
  5. To prepare the filling, dice the blackberries, and stir them together with the cornstarch and almond extract in a medium bowl.
  6. On a clean, well-floured surface, roll out the dough into a 10x14” rectangle. Spread the blackberry filling on top, leaving a 1” border on the long edges and a ½” border on the short edges. Carefully roll up into a log from one long edge to the other. Moisten your finger in a small bowl of water, and brush onto the long edge that’s still showing. Pinch the edges to seal. Slice into 12 rolls using unscented dental floss (see my video here), immediately placing each roll into the caramel sauce in the prepare pan.
  7. Place a clean, dry tea towel on top of the pan, and leave it in a warm, draft-free place for 1 hour or until the rolls have doubled in size. Preheat the oven to 350°F, and bake the rolls for 24-27 minutes. Cool in the pan for no more than 10 minutes before inverting onto a wire rack.
Notes: If using a 10”-round springform pan, line the inside with foil before beginning. Springform pans don’t always tightly seal around the bottom, so the sticky topping will leak out while the rolls rise.

To make the sticky buns in the slow cooker, follow my directions here.

{clean eating, low fat, low calorie}
Recipe by Amy's Healthy Baking at