The BEST Healthy Cinnamon Sugar–4 Ways {keto and sugar-free}
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If you love cinnamon sugar, but you're watching your sugar intake, you are going to LOVE this Healthy Cinnamon Sugar. It's keto and sugar-free, plus I've got 4 delicious variations that we taste tested. It's really funny which one came out as the family favorite!
Making your own homemade seasoning blends is a great way to save money and avoid unwanted additives in your food.
I already make my own:
but never really had a recipe for cinnamon sugar.
I typically would just break out the cinnamon and a sweetener and mix them ad hoc to make a blend when I needed it.
I have fond memories of my mother driving me to preschool in the car while I savored a piece of toast that was topped with some margarine (yes, we were a completely processed food family) and christened with a just-right-amount of cinnamon sugar.
I'm sure the cinnamon sugar came in a pre-blended container too :-).
It tasted and smelled soooo good.
I was quite young and I was an early reader. I would munch on my toast and read the names of the street signs out loud on our way.
Funny how fragrances and flavors can trigger memories, isn't it?
Well, I still love cinnamon sugar (my kids do too) but like everything I needed to be able to make my own and have it on hand.
How We Found the BEST Cinnamon Sugar Ratio
So I wanted to make the best homemade cinnamon sugar (and make it healthier) but what proportion to use? And why make your own?
As for the why, you can read my post on Homemade Seasoning Blends to see why I recommend making your own blends.
And for the how, here's what I did.
We did a blind taste test (my family members were the panelists) and tested four different blends.
The results were well–basically hilarious!
Each blend won!
Each person in my family had a different favorite.
So what's the best ratio for cinnamon sugar?
You decide.
You now have 4 cinnamon sugar blends to choose from. One for every taste in your family!
Sweetest Blend
The sweetest blend (the least amount of cinnamon) was my youngest's favorite. He has quite the sweet tooth, just like his mama.
I predicted he'd like this one the best. I made all four blends up this morning and let him try them all once he woke up. He got a great big smile on his face after tasting the mildest (aka sweetest) version and said “This one!” when I asked which was the best.
Least Sweet Blend
The strongest was my husband's favorite and he even said that it could still use more cinnamon. (But then, this is the man who puts Tabasco on everything.)
Medium-sweet Blend
The one in the middle was my favorite (followed closely by the sweetest version).
Cinnamon Sugar with Nutmeg Blend
The cinnamon-nutmeg blend was enjoyed by all as having just that little-extra-something. I guess technically we could have 6 blends, by adding nutmeg to each.
How to Use This Blend
This is the perfect topping for my Super and Easy Baked Oatmeal / Oatmeal Cake – Two Ways It's a great Christmas breakfast idea but great for anytime!
Of course this works great for use in these Gluten-free Cinnamon Roll Cookies and on these Cinnamon Baked Doughnuts. It would taste great on this Pumpkin Chia Pudding too.
Directions
- Place ingredients in a bowl (Photos 1 & 2)
- Mix well and store in an airtight container. (Photos 3 & 4)
Where Should You Buy Cinnamon and Nutmeg?
We did taste tests (yes, we really did) and found that Frontier's was by far the best cinnamon, with Costco's coming in a close second.
We also tested Mountain Rose Herbs and Penzeys, but alas, they were not the winners. I purchase the whole nutmeg from Frontier and grind it fresh with my much-beloved Microplane grater–must-have tool.
For those of you who use white sugar, I would recommend switching to Sucanat or Rapadura or even Coconut Sugar.
And for those who cannot have sugar at all (I'm in that camp) due to diabetes or candida, I recommend xylitol, allulose, or erythritol. You can read more about my experience at The Beginning of My Sugar-Free Life.)
In any case, you will for sure be doing yourself a favor by making this blend healthier than the standard white sugar and cinnamon version.
Recipe Notes
- Sweetener Choice: If you would like a low-carb version, xylitol works well and erythritol does as well, but it is about 70% as sweet as sugar so you will need more. If you aren't on a strict low-carb diet, organic sucanat, organic rapadura, or organic coconut sugar are typically considered to be better options than regular sugar.
- Which version of cinnamon to use? Whichever you like. I'll try to post on cinnamon varieties later. However, if you use Vietnamese cinnamon, cut the recommended amounts by 1/3 since Vietnamese is typically a stronger cinnamon variety. You can use whatever amounts you would like, though.
Other Homemade Seasoning Blends
- Homemade Taco Seasoning – you for sure won't ever need to buy those overpriced packets again once you try this!
- Pumpkin Pie Seasoning
- Mild Curry Powder
- Chat Masala (a wonderful Indian spice that we have on our table all the time)
- Vegetable Broth Mix | All-Purpose Seasoning (and a really special way to use it!)
Healthy Cinnamon Sugar (keto)
Ingredients
Sweetest Version
- 1 cup low carb sweetener (or alternative granulated sweetener as desired)
- 2 tablespoons cinnamon
Medium Strength Version
- 1 cup low carb sweetener (use xylitol for low-carb option)
- 4 tablespoons cinnamon
Strongest Version
- 1 cup low carb sweetener (use xylitol for low-carb option)
- 5 1/3 tablespoons cinnamon (or 16 teaspoons)
- 1/2 teaspoon nutmeg (freshly-ground recommended)
Cinnamon-Nutmeg Blend
- 1 cup low carb sweetener
- 1 tablespoon cinnamon
- 1/2 teaspoon nutmeg (freshly ground recommended)
Instructions
- Place ingredients in a bowl and mix well.
- Store in an airtight container (if you are making all three blends, you could have a small container of each :-)).
- Sprinkle on anything where you might like a nice sweet topping (toast, oatmeal, coffee (coffee substitute for me), etc. This would also be the perfect topping on my Pumpkin Snickerdoodles if you'd like to vary the topping a bit.
Nutrition
Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Hope you like it!
Do you have a special flavor or fragrance memory to share?
Hi Adrienne, I have been checking out your site for the past week or so and have been impressed! I love all the articles and ways to save and make things for myself so that I know whats going on me and in my stomach! Thanks! But specifically with this article, I was wondering if you have used or know about maple sugar and if that is better or worse than white sugar?
I think it’s moderately better in that it has some minerals but I would think it still has a pretty high glycemic index.
No Stevia? Are xylitol or erythritol natural and safe?
I use them b/c I have candida. I think using stevia extract would be pretty tough w/ this. Many people like eryth better than xyl. 🙂
Did you get rid of the candida using coconut oil? If not use three to four tbsp daily and say goodbye to candida issues ( candida only becomes a problem when you overuse antibiotics, etc.) See Dr. Bruce Fife.
Great you are not using sugar. Glycemic index wise it’s the worst. Some say sugar is a toxin to humans. Remember too grains, starches and extra protein are converted to glucose in the body. That’s sugar. Any the body needs it will make. Any not used is stored as fat. Low carb, moderate protein, high fat leads to balanced weight without calorie counting. See Maria Emmerich. Keep the carbs very low.
see Maria Emmerich
Hi there. No, it’s not gone. I did overuse antibiotics as a child. It wasn’t my decision. :(. I have Fife’s book. Do you really think that coconut oil eradicates it regardless of how bad it is? I know Maria and am friends w/ her online. I eat pretty low carb. Still working on all of this. Thanks!
I can’t believe how you refer to artificial sweeteners as “healthy sweeteners”. Have you ever read ANYTHING? As far as I have been able to find out, there is no such thing as a “healthy” artificial sweetener. Each one of them has some very nasty side-effects – ALL of them far worse than anything sugar will give you (of course unless you have a blood sugar problem or allergy). Do your homework first before you push these poisons on people.
Hello Vern. I think it’s in your perspective. For me, and for those w/ candida issues (or diabetes), these sugars are healthier. You did clarify that in your comment but I assume you haven’t been around my blog much to know what we struggle with. And could you tell me what sweeteners you are referring to? There is differing info on xylitol and erythritol. Do you feel stevia is a problem as well? Thanks and I do try to do my homework. As much as I can handle. I work very hard to bring good information to my readers. Some of the posts on xylitol are filled w/ bad information. I have an open mind and am trying to research them as I can but we need to all be open to the truth. Thanks.
Most ppl have blood sugar issues. Moot point.
Just to let you know, anyone with epilepsy cannot use any “fake” sweeteners. That’s everything; aspartame, Stevia, xylitol, erythritol, etc. I just checked on erythritol and it can cause diarrhea and other lovely side effects. God had been gracious and kept me from diabetes, but I’ve worked at keeping myself healthy and my numbers good and staying away from the adult onset diabetes like my dad had. I knew I couldn’t follow the diet regime required, simply bc of the foods that are produced by this country’s manufacturers. They want to keep us fat and unhealthy. How else are they going to make money. Sorry. I have a soy allergy I fight with as well.
Hi there – stevia is not considered to be a fake sweetener. Could you address that? Erythritol is different for different people. Here is a post that I wrote on it. https://wholenewmom.com/health-concerns/is-erythritol-safe/ . I agree with you on whole food being best.
I think I missed something. The recipes list “sweetener” but I see no explanation of what that is. I skimmed through the comments but didn’t see anything specified there either. Did I miss it?
There was some info in the notes. I just made it a little more clear. Hope that helps :).
Can you make this with stevia powder (pure extract)?
Thanks!
You could—just sub in the appropriate amount. I tend to use 1/32 of a tsp stevia extract for each 1/8 cup sugar.
No. Stevia is such a tiny amt needed. You wudnt be able to distribute it evenly.
Actually, depending on the application it can work – sort of. It is a very strong cinnamon flavor, of course, but there is sweetness added.
I just wanted to thank you, like a few other posts, I have never known how much cinnamon to add in proportion to sugar. I love cinnamon and add it to plain yogurt for a little taste. I will also try the NuNaturals Stevia instead of Splenda. Thank you
You’re welcome. Someone was joking about my recipe on another site saying that “cinnamon sugar” is just “cinnamon sugar” and who needs a recipe. Well, it made a difference for us :). I think you’ll love the stevia :).
Hi Adrienne… i saw your post about Splenda and i just want to thank you. I have been running higher then usual blood sugars and now i think i know w. hy. Splenda. I wanted to ask you if you could recommend a sweetner to use in my coffee and to use when i bake. Thank you so much for your help.
Tammy
HI Tammy. I regularly recommend NuNaturals stevia. Have you tried xylitol? I prefer to use stevia whenever I can. For baking I tend to cut sugar in 1/2 and add stevia for sweetness.
I have the Ceylonese cinnamon sticks from Frontier- the Ceylon cinnamon is the one that helps with diabetes control ( <- me). I'm having trouble deciding on sweetener to use, but I have made my own since I left home 40~cough,cough~ years ago. Ahh- aren't memories great! Thick butter on hot toast, covered with ever thicker layers of cinnamon sugar!
I thought all cinnamon can help w/ that – is that not the case? Thanks!
Important to use Ceylon Cinnamon…I just found out a few weeks ago that there was different types of Cinnamon…
Coumarin is a sweet-smelling chemical that is naturally found in cassia. It’s even been used as an additive to perfumes and pipe tobaccos to improve the smell. –
So basically, that’s saying that consuming large amounts of coumarin, even in the form of cinnamon, could result in liver damage. – See more at: https://www.theprairiehomestead.com/2013/11/will-the-real-cinnamon-please-stand-up.html#sthash.7Cgirs3G.dpuf
Hi Karen. So sorry for taking so long to reply. When there are links in posts I typically want to check them out before publishing and often I get bogged down elsewhere. I agree you do need to be careful but we should of course pay attention to what kinds of quantities are an issue. Thanks for sharing!
Most US cinnamon, like the one you use here, is actually cassia bark. Most cinnamon in the UK is “true” cinnamon – “Ceylon” cinnamon. They do have different tastes and different medicinal qualities.
See here for the distinction between the two: https://en.m.wikipedia.org/wiki/Cinnamon#Species
They for sure have really different flavors. I have used both – the Ceylon is pretty pricey though.
I assume the Ceylon is better for you? I didn’t see that info in the link you left. Thanks!
i make this all the time – no measurements, though – just go by ‘smell’. LOL As a matter of fact, my youngest had this for breakfast this morning!
Thanks for the sweet memories!
I’m the same way – though I tend to go more by color than smell – I like a lot of cinnamon in mine – real butter (I HATE margarine! My husband tried to tell me once, early in our marriage, that it’s the same thing . . . it’s so not.). And I love having it with a mug of hot chocolate.
LOVE cinnamon and chocolate :).
Just wanted you to know I’m sharing a link to this page today at my post for your Overnight Oatmeal (cake)….a favorite in my house! Thanks so much for all you share.
Thanks much for the link!