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 TheDietDoctor.com 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 eliminated the mess-making mixer stage.)
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!
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!
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
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Preheat oven to 350 degrees Fahrenheit. Line 2 baking trays with parchment paper and lightly oil them.
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Combine almond flour, psyllium seed husk, sea salt, and baking powder in a mixing bowl. Stir with a wooden spoon.
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Add raw apple cider vinegar and egg whites. Stir so all the dry ingredients are coated in egg whites.
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Pour in boiling water, then stir until it is a smooth and thick mixture.
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Scoop onto baking trays to desired size. Flatten if desired for a flatter sandwich roll.
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Bake for 50 minutes or until browned.
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Transfer to baking rack immediately (no parchment paper) so they cool and don't get a soggy bottom.
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Let cool completely, then store in air-tight bags. Keep in fridge. Or, they freeze well.
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?
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Can I sub aquafaba for the egg whites?
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
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.
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.
What DavetteB said 🙂 We ALWAYS use the yolks, never go to waste!
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.
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. 🙂
Bibs Red Mill psyllium definitely DOES turn purple
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.
Can I substitute psyllium husk powder for the whole psyllium seed husks?
Hi Kathi,
They cannot be substituted, I’m sorry.
~Danielle, TCS Customer Success Team
Nutritional info? Grams of carbs per servin etc? Thank you!
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
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?
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
Can you use flax seed or chia seed instead of psyllium seed husk?
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
I’m always afraid to make half a new (to me) recipe…has anyone tried halving it?
I’d like to know the answer to this as well.
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
Me too! Want to try it first!
Worked just fine for me.
Can I use whole husk psyllium flakes?
Hi, Lisa,
Yes, the psyllium whole husk she recommends above is in flake form. 🙂
~Peggy, TCS Customer Success Team
Wonderful, thank you!
You are very welcome!
~Peggy, TCS Customer Success Team
Oops. Mine are powder form is that ok?
Julia, I’m sorry the powder form will not work for this recipe.
~Peggy, TCS Customer Success Team
Oh I’d akready made it and they worked wonderfully. Purple but perfect. I’ll het the right stuff for next time. Thanks. X
Julia,
Great to know it worked for you! Thank you for sharing and glad it worked out.
~Peggy, TCS Customer Success Team
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!
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!
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.
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.
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
I actually got 8 and obvs can’t count!!. But that’s great. Thanks ?
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
Has anyone tried this recipe with part flax eggs?
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?
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
What happens if you use the whole egg in making mayonnaise?
Also, does the vinegar kill the salmonella in the egg?
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