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You are here: Home » Food Preparation » Best Keto Dinner Rolls (Low-Carb, Dairy-Free, Grain-Free)

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Best Keto Dinner Rolls (Low-Carb, Dairy-Free, Grain-Free)

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photo collage of small rolls turned into mini sandwiches with text overlay: "Best Keto Dinner Rolls...Low-Carb, Dairy-Free & Grain-Free"
small roll turned into a sandwich with lettuce and deli meat and text overlay: "Best Keto Dinner Rolls...Low-Carb, Dairy-Free & Grain-Free"
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a roll cut in half sitting on a wooden cutting board next to a knife with text overlay: "Best Keto Dinner Rolls...Low-Carb, Dairy-Free & Grain-Free"

If your special diet has you cutting back or eliminating bread, I have great news.

These keto dinner rolls have all the texture and softness of bread… without flour or grains of any kind!

They're quite amazing, actually! We love them and keep them around all the time for egg sandwiches, salmon sandwiches, or just toast.

Credit goes to the Maria Emmerich for the original recipe. I tried it out and the results were good enough that I kept tweaking and simplifying the rolls until they were perfect for us. (I reduced the salt and water and use psyllium whole husk instead of powder.)

What I Love About These Keto Dinner Rolls

The psyllium seed husk helps the rolls hold together great bread-like texture (it becomes gummy when wet). Not only that… psyllium is a wonderful source of fiber. Fiber becomes an issue when you cut out or cut back on foods such as grains. So… you're getting the fiber from bread while not actually eating bread. 😉

These rolls can turn out round like dinner rolls (pictured at top). Or you can spread the wet dough flatter on the baking tray and make more of a disc. When made this way, these rolls turn into wonderful keto sandwich bread! Just top with your favorite sandwich fixings.

And finally, they work with keto and THM (S, E, or FP). Unfortunately, because they have nuts (almond flour), they are not suitable for nut allergies or any diets that eliminate nuts during early stages.

Enjoy!

small sandwich made out of a roll cut in half as the bread with lettuce and deli meat
4.12 from 18 votes
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Best Keto Dinner Rolls (Low-Carb, Dairy-Free, Grain-Free)

Good news for low-carb or grain-free folks! These keto dinner rolls have all the texture and softness of bread... without flour or grains of any kind. Made with keto staples like almond flour and psyllium seed husk, this recipe can be enjoyed as rolls, burger buns, or simply keto sandwich bread topped with cream cheese or tuna salad. The best part? They're super easy and take only 10 minutes of prep!

Course Breads
Cuisine American
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 20 rolls
Calories 54 kcal
Author Wardee Harmon

Ingredients

  • 4-3/4 cups blanched almond flour
  • 1-1/4 cups psyllium seed husk whole
  • 4 teaspoons sea salt
  • 8 teaspoons baking powder
  • 8 teaspoons raw apple cider vinegar
  • 12 organic or pastured egg whites or about 2 cups
  • 3-3/4 cups pure water boiling

Instructions

  1. Preheat oven to 350 degrees Fahrenheit. Line 2 baking trays with parchment paper and lightly oil them.

  2. Combine almond flour, psyllium seed husk, sea salt, and baking powder in a mixing bowl. Stir with a wooden spoon.

  3. Add raw apple cider vinegar and egg whites. Stir so all the dry ingredients are coated in egg whites.

  4. Pour in boiling water, then stir until it is a smooth and thick mixture.
  5. Scoop onto baking trays to desired size. Flatten if desired for a flatter sandwich roll.
  6. Bake for 50 minutes or until browned.
  7. Transfer to baking rack immediately (no parchment paper) so they cool and don't get a soggy bottom.
  8. Let cool completely, then store in air-tight bags. Keep in fridge. Or, they freeze well.

Recipe Notes

  • These rolls can turn out round like dinner rolls.
  • Or can be made into a wonderful keto sandwich bread.   
Nutrition Facts
Best Keto Dinner Rolls (Low-Carb, Dairy-Free, Grain-Free)
Amount Per Serving
Calories 54 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 497mg22%
Potassium 191mg5%
Carbohydrates 5g2%
Fiber 3g13%
Sugar 1g1%
Protein 3g6%
Calcium 91mg9%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Looking for more keto recipes? Check these out!

  • Keto Cinnamon Baked Donuts (Grain-Free, THM:S)
  • Keto BLT Lettuce Wraps (THM:S)
  • Instant Pot GAPS Diet Beef Pho {keto & paleo, too!}
  • 17 Instant Pot Holiday Desserts (Paleo, Gluten-Free & Keto Recipes!)

Will you enjoy these low-carb, grain-free rolls as Keto Dinner Rolls or Keto Sandwich Bread?

Is it really possible to "eat what you want to eat" like bread and butter, cinnamon rolls and cookies, meat and potatoes...

Bible-based cooking program...

...yet it's GOOD for you?

We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).

Posted in: Breads, Muffins, & Crackers Breads, Muffins, & Crackers (Gluten-Free) Food Preparation Keto Recipes Paleo Recipes Recipes
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About Wardee Harmon

Wardeh ('Wardee') lives in the Boise area of Idaho with her dear family. She's the author of The Complete Idiot's Guide to Fermenting Foods and other traditional cooking eBooks, and she teaches online classes in the fundamentals of traditional cooking, sourdough, cultured dairy, cheesemaking, fermentation, kids cooking, dehydrating, allergy-free cooking, cooking outside, pressure cooking, and more. Connect with Wardee and Traditional Cooking School friends on Facebook, Instagram, Pinterest, YouTube, and Twitter

Reader Interactions

Comments

  1. AvatarMona says

    December 23, 2018 at 10:12 pm

    Can I sub aquafaba for the egg whites?

    Reply
    • AvatarDanielle says

      December 24, 2018 at 7:56 am

      Hi Mona,

      Aquafaba is egg replacer however we have not tried it in this recipe.

      If you try it let us know how it works. 🙂

      ~Danielle, TCS Customer Success Team

      Reply
  2. AvatarToni says

    December 24, 2018 at 1:01 am

    Now why is it that you only use egg whites when all the good fat & vitamins are in the yolks? Keto is high fat, so it doesn’t make sense to me.

    Reply
    • AvatarDavetteB says

      December 24, 2018 at 3:59 am

      I’m guessing the egg whites help to make the bread lighter without tasting too ‘eggy’. You can use the yolks to make mayo, hollandaise, custard, keto milkshakes, etc. Slather the bread with butter, cream cheese, or any filling you like. Just because the ketogenic diet is high fat doesn’t mean that every single ingredient has to be.

      Reply
    • AvatarWardee Harmon says

      December 24, 2018 at 9:17 am

      What DavetteB said 🙂 We ALWAYS use the yolks, never go to waste!

      Reply
  3. AvatarDavetteB says

    December 24, 2018 at 3:51 am

    Could oat fiber be used in place of the psyllium? Mostly because I have 5 pounds of it and I’d prefer not to buy another odd ingredient. Also, which psyllium do you use that doesn’t turn purple? Thanks.

    Reply
    • AvatarWardee Harmon says

      December 24, 2018 at 9:20 am

      DavetteB – I don’t think oat fiber has the same HIGHLY gelatinous qualities as psyllium seed husk. My answer would be no, but I don’t know for sure, as I haven’t tried that. The psyllium I use is https://amzn.to/1hc0oQT and it never turns anything purple. 🙂

      Reply
      • AvatarHélène says

        December 26, 2018 at 11:43 am

        Bibs Red Mill psyllium definitely DOES turn purple

        Reply
    • AvatarGrace says

      February 22, 2019 at 3:46 pm

      I am trying the brand of psyllium called “Now” I hear that is the only ONE that does not turn the color purple. You can find it on amazon of course.

      Reply
  4. AvatarKathi says

    December 25, 2018 at 12:21 pm

    Can I substitute psyllium husk powder for the whole psyllium seed husks?

    Reply
  5. AvatarDanielle says

    December 26, 2018 at 9:47 am

    Hi Kathi,

    They cannot be substituted, I’m sorry.

    ~Danielle, TCS Customer Success Team

    Reply
  6. AvatarMary Kay says

    December 26, 2018 at 9:50 am

    Nutritional info? Grams of carbs per servin etc? Thank you!

    Reply
    • AvatarSonya Hemmings says

      January 30, 2019 at 9:39 am

      Hi, Mary Kay:

      We don’t have that information available at this time.

      We are working on getting nutritional info in our recipes, but it will be a few months.

      In the meantime, you can copy the ingredients and paste them into an online nutrition data calculator.

      Sonya, TCS Customer Success Team

      Reply
  7. AvatarElaine says

    January 4, 2019 at 9:35 am

    Is it possible to use a flax egg (1 TBSP ground flax meal & 3 TBSP boiling water – stir and let set for about 10 minuted) as replacement for part of the egg whites?

    Reply
    • AvatarPeggy says

      January 4, 2019 at 4:59 pm

      Hi, Elaine,
      I am not sure if that will work or not, it is worth giving a try! Let us know how it turns out 🙂
      ~Peggy, TCS Customer Success Team

      Reply
  8. AvatarSu says

    January 6, 2019 at 9:32 am

    Can you use flax seed or chia seed instead of psyllium seed husk?

    Reply
    • AvatarVicki Henry says

      January 7, 2019 at 6:51 pm

      Hi Su,

      We haven’t tried to either flax or chia seeds in place of the psyllium seed husk. You certainly could try and see how it turns out. Just make sure to used ground flax or chia seeds.

      Let us know how it turns out. 🙂

      ~ Vicki, TCS Customer Success Team

      Reply
  9. AvatarM. J. says

    January 27, 2019 at 1:49 pm

    I’m always afraid to make half a new (to me) recipe…has anyone tried halving it?

    Reply
    • AvatarEllen says

      February 24, 2019 at 10:08 am

      I’d like to know the answer to this as well.

      Reply
      • AvatarSonya Hemmings says

        February 25, 2019 at 8:34 am

        The recipe is pretty straightforward and should halve nicely. If you try it, please let us know how it turns out!

        Sonya, TCS Customer Success Team

        Reply
    • Avatarmarykays1 says

      February 27, 2019 at 11:26 am

      Me too! Want to try it first!

      Reply
    • AvatarLise says

      March 9, 2019 at 2:34 pm

      Worked just fine for me.

      Reply
  10. AvatarLisa says

    February 25, 2019 at 10:48 am

    Can I use whole husk psyllium flakes?

    Reply
    • AvatarPeggy says

      February 25, 2019 at 11:52 am

      Hi, Lisa,
      Yes, the psyllium whole husk she recommends above is in flake form. 🙂
      ~Peggy, TCS Customer Success Team

      Reply
      • AvatarLisa says

        February 25, 2019 at 12:02 pm

        Wonderful, thank you!

        Reply
        • AvatarPeggy says

          February 25, 2019 at 12:09 pm

          You are very welcome!
          ~Peggy, TCS Customer Success Team

          Reply
      • AvatarJulia says

        March 8, 2019 at 1:34 pm

        Oops. Mine are powder form is that ok?

        Reply
        • AvatarPeggy says

          March 8, 2019 at 3:52 pm

          Julia, I’m sorry the powder form will not work for this recipe.
          ~Peggy, TCS Customer Success Team

          Reply
          • AvatarJulia says

            March 8, 2019 at 4:27 pm

            Oh I’d akready made it and they worked wonderfully. Purple but perfect. I’ll het the right stuff for next time. Thanks. X

          • AvatarPeggy says

            March 8, 2019 at 4:30 pm

            Julia,
            Great to know it worked for you! Thank you for sharing and glad it worked out.
            ~Peggy, TCS Customer Success Team

  11. Avatarmarykays1 says

    February 27, 2019 at 11:34 am

    Well, I did the math, and came up with approximately 3 net grams of carbs per roll if you make 20 rolls as recommended in this recipe. Not bad. Can’t wait to try it. Thank you!

    Reply
    • Avatarmarykays1 says

      February 27, 2019 at 4:07 pm

      Oh, and that was just figuring the net carbs in the almond flour only… I suppose all the psyllium would add even more fiber and take a little away.
      But even 3 g carbs per roll is pretty good!

      Reply
    • Avatarmarykays1 says

      February 27, 2019 at 4:24 pm

      Oops, the math was only taking into account the net carbs in the almond flour ALONE. I was thinking that the psyllium wouldn’t add to net carbs because it is pretty much just fiber! HMMMM.

      Reply
  12. AvatarJulia says

    March 8, 2019 at 1:35 pm

    I know I’m missing it but how much carb is it per roll. I made 6 from a half mix and need to do a little math. Thanks.

    Reply
    • AvatarVicki Henry says

      March 8, 2019 at 2:32 pm

      Hi Julia,

      Marykays1 did a little math in the thread earlier. Here’s what she said: “Well, I did the math, and came up with approximately 3 net grams of carbs per roll if you make 20 rolls as recommended in this recipe. Not bad. Can’t wait to try it. Thank you!”

      Sounds like you made your rolls a slighly bigger since you got 6 in a half recipe. So the carbs are slightly more.

      ~ Vicki, TCS Customer Success Team

      Reply
      • AvatarJulia says

        March 8, 2019 at 4:28 pm

        I actually got 8 and obvs can’t count!!. But that’s great. Thanks ?

        Reply
  13. AvatarAnna says

    March 10, 2019 at 8:10 pm

    For anyone curious about the nutrition on this, I calculated it using Bob’s Red Mill almond flour and Wegmans whole psyllium seed husk, and came up with the following for 20 rolls:
    Calories: 185
    Fat: 10g
    Carbs:16g
    Fiber:8g
    Protein:10g

    Reply
  14. AvatarJazmina Tamayo says

    March 26, 2019 at 7:04 pm

    Has anyone tried this recipe with part flax eggs?

    Reply
  15. AvatarTina says

    March 29, 2019 at 6:06 pm

    The rolls were looking great until I took them out and they deflated. I have tried recipe 3 times with similar results. Extended cooking time even. Any suggestions?

    Reply
    • AvatarSonya says

      April 1, 2019 at 10:06 am

      Tina, perhaps your batter is too wet. Maybe try reducing the amount of boiling water you add and see if that helps.

      Sonya, TCS Customer Success Team

      Reply
  16. Avatarpat says

    April 4, 2019 at 12:17 am

    What happens if you use the whole egg in making mayonnaise?

    Also, does the vinegar kill the salmonella in the egg?

    Reply
    • AvatarVicki Henry says

      April 4, 2019 at 2:45 pm

      Hi Pat,

      I believe you’re referring to the mayo Wardee makes in this post: https://traditionalcookingschool.com/food-preparation/how-to-make-healthy-mild-tasting-mayonnaise-askwardee-128/

      You can use a whole egg in your mayo. I find that the mayo is thicker with a whole egg.

      The only sure protection against salmonella/botulism is to use nitrates/nitrates. Fermenting doesn’t kill these disease causing organisms.

      Here is how to protect against salmonella and/or botulism in foods like these:

      -if fermenting, don’t ferment longer than 8 hours, then refrigerate
      -use up within 7 to 10 days
      -use quality eggs (local, clean, healthy, pastured)
      -use clean kitchen equipment, etc. when preparing foods

      ~ Vicki, TCS Customer Success Team

      Reply
  17. AvatarMaria Emmerich says

    September 13, 2019 at 11:16 am

    This is actually my recipe (as linked in the Diet Doctor post). Would you mind changing it to my original recipe please? Thanks!
    https://mariamindbodyhealth.com/the-best-low-carb-bread/

    Reply
    • AvatarVicki Henry says

      September 13, 2019 at 12:08 pm

      Hi Maria,

      We have updated the post and included your link.

      ~ Vicki, TCS Customer Success Team

      Reply
  18. AvatarMichelle Omer says

    January 4, 2021 at 11:53 pm

    I’m not sure what I did wrong, but mine was so soupy wet. I used all the correct ingredients and in the correct amounts, but the 3 3/4 cups boiling water turned it into soup. I’m curious if anyone else had this issue and what I did wrong. the flavor was great, but I ended up with a flatbread product that was super wet after extra long baking time and not rolls at all.

    Reply
    • AvatarDanielle says

      January 30, 2021 at 10:38 am

      Hi, Michelle.

      Use less water next time. Different psyllium products have different absorption rates. So go scant on the water and don’t add the full amount so you get a scoopable consistency.

      ~Danielle, TCS Customer Success Team

      Reply
  19. AvatarSerenaq says

    January 17, 2021 at 7:29 pm

    Can this recipe be made into a loaf of bread? I really miss grilled cheese.

    Reply
    • AvatarPeggy says

      January 18, 2021 at 12:43 pm

      Hi, Serenaq,
      This can be made flatter so you can use it like you would bread for your grilled cheese sandwich. Simply scoop it onto the baking tray and flatten to your desired thickness. Let us know how it turns out!
      ~Peggy, TCS Customer Success Team

      Reply

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I’m Wardee Harmon, and I’m the author of the Complete Idiot’s Guide to Fermenting Foods and the lead teacher for Traditional Cooking School’s Bible-based cooking program.

Our Bible-based cooking program is for Christian families who know they should eat healthier but don’t know where to start… you can still “eat what you want to eat” like cinnamon rolls and cookies, bread and butter, and meat and potatoes… except it’s all healthy by God’s design… without spending hours in the kitchen!

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