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    • Main Dish
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    • keto recipes
    • Dairy-Free
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    • About Cara
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    • Healing Brain Trauma with Food, Supplements, and Lifestyle (Autism, TBI, PTSD)
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Keto bread rolls egg-free dairy-free gluten-free

Egg-Free Dairy-Free Keto “Bread” Rolls

Home » Keto » keto recipes » Egg-Free Dairy-Free Keto “Bread” Rolls
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Keto bread rolls egg-free dairy-free gluten-free

It’s hard to believe that there is no wheat, dairy, eggs, or yeast in these fluffy low-carb dinner rolls! The magic of high-fiber flax and psyllium husk powder creates an elastic dough that is combined with almond flour, baking powder, salt, and water to make easy and delicious keto-friendly rolls.

The process to make these keto rolls is easy, but different than most quick bread. You’ll want to read the directions carefully to make sure your dough comes together nicely and your rolls turn out.

How is this recipe low carb?

Fiber is not digestible, and so it does not impact blood glucose, insulin, or your overall ‘carb count’ for a keto diet. Though each of these dairy-free and egg-free keto bread rolls has 20 grams of carbohydrate total, 16 of those grams are non-digestible fiber. When you subtract fiber from overall carbohydrates, you get each roll having 4 grams of net carbs.

Read more: How to Start the Ketogenic Diet & What You Can Eat on Keto

Are these keto rolls allowed on the GAPS diet?

While psyllium husk is not specifically indicated on either the ‘allowed’ or ‘not allowed’ GAPS diet food list, it is not allowed on SCD because of the carbohydrates that make it up.  Psyllium husk is considered a prebiotic.  Prebiotics feed the bacteria in the digestive tract.  In GAPS and SCD, we are trying to starve out those bacteria, so when you are on the temporary GAPS diet, this recipe is not recommended.

If you can have dairy, fathead dough is recommended to make rolls. If you can have eggs, almond flour bread is recommended for GAPS.

Read more: Everything You Need to Know About The GAPS Diet

What can these keto dinner rolls be used for?

These keto bread rolls are beautiful buns for burgers, terrific alongside keto soups, and amazing for sandwich fillings! I bet if you make a batch you’ll find that you reach for them again and again!

Keto bread rolls egg-free dairy-free gluten-free

Dairy-Free and Egg-Free Keto Bread Rolls

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 bread rolls
Calories: 206 kcal
Author: Cara
Use this allergy-friendly keto bread as a side for soups, or to fill with your favorite sandwich fillings. These rolls are delicious, and a welcome addition to a low-carb diet. The dough to make these allergy-friendly bread rolls is delightfully elastic (a plus for those of us who used to LOVE working with wheat bread dough) and can be sprinkled with sesame seeds or even Everything But The Bagel Seasoning before baking.
Print

Ingredients

Flax Egg

  • 3 tbsp ground flax seeds
  • 1/2 cup + 1 tbsp water

Bread Roll Dough

  • 1 1/4 cup almond flour
  • 1/3 cup ground flax seeds
  • 1/2 cup psyllium husk powder
  • 1 tsp salt
  • 3 tsp baking powder
  • 1 1/4 cup hot or boiling water

Instructions

  1. To make the flax egg, to a small bowl, add flax seeds and water and whisk together. Allow to rest for 5 minutes
  2. In a medium bowl, add the almond flour, ground flax seeds, psyllium husk powder, salt, and baking powder and whisk together until well combined.
  3. Next add flax egg to the dry ingredients and mix with electric mixer or vigorously with a fork until well-combined.
  4. Heat water. If you heat it over the stove, heat more than you need to allow for evaporation. You need 1-1/4 cups hot water.
  5. Slowly add hot water to the dough mixture, stirring as you add it. Mix until all ingredients are combined.
  6. Let dough rest for 5-10 minutes as the oven preheats to 375 degrees. As the oven preheats, line a baking sheet with parchment paper. If you are usign stoneware, allow the baking sheet to preheat in the oven.
  7. Form dough into 8 equal rolls. This elastic dough works best if you form it by squeezing, in the same way you would make a hamburger patty.
  8. Bake for 45 minutes.
  9. Remove rolls from oven and allow to cool before serving.

Recipe Notes

4 net carbs per roll.

**If you're not egg-free, you can replace the flax egg in the recipe with 3 whole eggs and continue on with the recipe as written.

Nutrition Facts
Dairy-Free and Egg-Free Keto Bread Rolls
Amount Per Serving (1 roll)
Calories 206 Calories from Fat 117
% Daily Value*
Fat 13g20%
Sodium 295mg12%
Potassium 274mg8%
Carbohydrates 20g7%
Fiber 16g64%
Protein 5g10%
Calcium 145mg15%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.

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← Keto Waffles Keto Cinnamon Donuts with Chocolate Frosting →

About Cara

Cara is the main author here at Health Home and Happiness. She loves the health and energy that eating well and playing well provides and has a goal to share what she's learned with as many families interested in making healthy changes as possible.

She helps other families achieve health in simple steps through healing their gut with the GAPS Diet and helps them stock their freezer for busy days with the Allergy-Friendly Afternoon Freezer Cooking Class.

Previous Post: « Xanthan Gum: Safe Gluten-Free Stabilizer or Dangerous Frankenfood?
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Reader Interactions

Comments

  1. Amy

    December 7, 2018 at 4:38 pm

    I have to limit nuts too… Would coconut flour work instead of almond?

    Reply
    • Cara

      December 7, 2018 at 5:53 pm

      You’d need to use less, and I haven’t tried it, but it might work :) If you try it can you let us know?

      Reply
    • Laura

      December 18, 2018 at 3:29 pm

      I’d be curious to know about something other than almond flour as well. One of my kids and I recently discovered that we both have an almond intolerance. These look delicious though and I’d love to try them!

      Reply
    • Jenny

      September 14, 2020 at 6:55 pm

      5 stars
      Hi! These are wonderful!!!! I’ve tried so many recipes and I’ve given up until I saw your recipe! The texture is great!!! Just wondering do you think it will work if I add some chopped apples into it? It’s for my daughter and she would like it if it were a little sweeter. Thanks

      Reply
  2. Michelle

    December 18, 2018 at 9:53 am

    Thank you for this recipe! The rolls look amazing! Do you know if a regular egg would work instead of a flax egg?

    Reply
    • Cara

      December 18, 2018 at 12:31 pm

      You’re welcome Michelle! I’m going to try it with a regular egg (hopefully this weekend) and update the recipe :) I haven’t tried it yet so I’m not sure.

      Reply
    • Cara

      December 19, 2018 at 2:50 pm

      Okay, I tried it – using 3 eggs it works perfectly! I updated the recipe.

      Reply
  3. KELLY

    February 21, 2019 at 6:50 pm

    COULD I DO A GELATIN EGG IN STEAD FLAX EGG?.

    Reply
  4. Elizabeth Morgan

    March 5, 2019 at 12:44 pm

    I ground 1 cup sunflower seeds as a substitute for almond flour. Delicious, thanks!!!

    Reply
    • Cara

      March 5, 2019 at 6:08 pm

      I love that substitution! Thanks for sharing Elizabeth!

      Reply
      • Elizabeth Morgan

        March 5, 2019 at 7:24 pm

        I wish I had known how similar Almond Flour and Sunflower meal were when we were doing Gaps and trying to avoid the SNAP cards. I hoarded any almonds I could find on sale, bought too many, got overwelmed, and in the end wasted a lot of money tossing them out because seeing so many almonds on the to-do list overwhelmed me. This was years ago and finally gave up on the expense. Since letting go of some of my idealism GAPS wise, I have actually gotten to explore some different glycemic index levels and found this on a low glycemic index type diet (THM) allergen management forum. It turns out sunflowers are muuuuuuuch cheaper and I believe they would be introduced about the same stage? I don’t remember it well enough. But something I would like to keep on file for advising other families.

        Reply
  5. Robert

    June 19, 2019 at 8:05 pm

    I have switched to Carnivore so won’t work for me. However I am caring for my 92 year old mother and taking her down the low carb rabbit hole.
    Will be great for her 4th of July hamburgers.

    Reply
  6. Susan

    May 14, 2020 at 2:06 pm

    5 stars
    The rolls came out light and fluffy. I have tried many recipes to achieve this result and this one is the best.

    Reply
  7. Karoleena

    June 21, 2020 at 10:31 am

    5 stars
    Cara, thank you SO much!
    These are wonderful! I can’t eat eggs, so I was especially happy with the resulting light and tasty buns! I was low on almond flour, so I used 1 cup of almond meal and 1/4 cup of almond flour. Worried that the “heavier” meal would weigh down the buns, I added an extra 1/2 tsp of baking powder to the mix. I also made 7 instead of 8 so that they’d be big enough to use as burger buns. They came out FANTASTIC! These will be a staple for me since they are easy to throw together and also fit nicely into my lower carb way of eating.
    You’re a star! Thanks again!

    Reply
  8. Jennifer

    October 12, 2020 at 2:37 pm

    5 stars
    Just made these today! I am impressed with the amount of fiber these have and how fluffy they actually turn out! I slathered on a bunch of butter and DELISH! Cannot wait to try them as a sandwich and with some brothy soup. Now, my question is can I add the hot water in using a hand mixer? Or should I just mix in with a fork? I was concerned with overworking the dough so I did it by hand, but wondering for next time!

    Reply
  9. Diana

    November 3, 2020 at 2:47 pm

    4 stars
    These turned out great! Do you have any recommendations for how and how long to store them? Thank you!

    Reply
  10. Jen

    November 14, 2020 at 5:10 am

    5 stars
    So easy to make and tasty. I used as slider buns for some vegan bbq. Nice texture and subtle flavor. Will make these again!

    Reply
  11. Marsha

    December 18, 2020 at 7:45 am

    Can I use whole husk psyllium? Maybe if I grind it first?

    Reply

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