Healthy Meal Prep
Sunshine Semlor Recipe

Sunshine Semlor


Cardamom-flavored buns called semla filled with almond paste and topped with whipped cream are a Swedish treat traditionally made on Fat Tuesday, but can be served year round.


  • 5 cups all-purpose flour
  • ½ cup white sugar
  • 4 teaspoons baking powder
  • ½ teaspoon salt
  • 1 ½ cups almond milk (heated to 82 degrees F (28 degrees C))
  • ⅔ cup butter, melted
  • 1 (.25 ounce) package active dry yeast
  • 2 eggs
  • 1 teaspoon ground cardamom
  • ½ cup milk
  • 5 ounces almond paste, grated
  • 2 cups heavy whipping cream
  • 2 tablespoons white sugar
  • 2 tablespoons confectioners' sugar, or to taste


  1. Mix flour, 1/2 cup sugar, baking powder, and salt together in a bowl.
  2. Combine warm milk and melted butter in a bowl. Add yeast and stir until completely dissolved. Mix in eggs and cardamom. Stir in flour mixture until thoroughly combined. Cover with a clean towel and let rise for 1 hour.
  3. Punch dough down gently and divide into 20 pieces; shape into balls. Arrange balls on baking sheets lined with parchment paper. Cover with a towel and let rise for about 45 minutes.
  4. Preheat the oven to 375 degrees F (190 degrees C).
  5. Bake until golden brown, about 14 minutes. Transfer to a wire rack to cool, about 20 minutes.
  6. Cut 1/2 inch off the top of each bun to make a 'lid.' Scoop out the core of the bun gently with a fork. Repeat with remaining buns, setting tops aside and placing cores in a large bowl.
  7. Pour some milk over the cores to moisten. Mix in almond paste until smooth. Continue adding small amounts of milk until filling resembles a thick pudding. Spoon almond paste filling into the center of the buns.
  8. Combine heavy cream and 2 tablespoons sugar in a large bowl. Beat with an electric mixer until stiff peaks form.
  9. Top buns generously with whipped cream and place 'lids' on top. Use a sifter to dust tops with confectioners' sugar.

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Nutritional Information

Sunshine Semlor

Servings Per Recipe: 20
Calories: 326.5
% Daily Value *
protein: 11 %
carbohydrates: 12 %
exchange other carbs:
dietary fiber: 6 %
fat: 28 %
saturated fat: 49 %
cholesterol: 23 %
vitamin a iu: 12 %
niacin equivalents: 24 %
vitamin b6: 2 %
vitamin c:
folate: 19 %
calcium: 12 %
iron: 10 %
magnesium: 8 %
potassium: 3 %
sodium: 9 %
thiamin: 27 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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