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!
Dairy-Free and Egg-Free Keto Bread Rolls
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
- To make the flax egg, to a small bowl, add flax seeds and water and whisk together. Allow to rest for 5 minutes
- In a medium bowl, add the almond flour, ground flax seeds, psyllium husk powder, salt, and baking powder and whisk together until well combined.
- Next add flax egg to the dry ingredients and mix with electric mixer or vigorously with a fork until well-combined.
- 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.
- Slowly add hot water to the dough mixture, stirring as you add it. Mix until all ingredients are combined.
- 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.
- 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.
- Bake for 45 minutes.
- 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.
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Amy
December 7, 2018 at 4:38 pmI have to limit nuts too… Would coconut flour work instead of almond?
Cara
December 7, 2018 at 5:53 pmYou’d need to use less, and I haven’t tried it, but it might work :) If you try it can you let us know?
Laura
December 18, 2018 at 3:29 pmI’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!
Michelle
December 18, 2018 at 9:53 amThank you for this recipe! The rolls look amazing! Do you know if a regular egg would work instead of a flax egg?
Cara
December 18, 2018 at 12:31 pmYou’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.
Cara
December 19, 2018 at 2:50 pmOkay, I tried it – using 3 eggs it works perfectly! I updated the recipe.
KELLY
February 21, 2019 at 6:50 pmCOULD I DO A GELATIN EGG IN STEAD FLAX EGG?.
Elizabeth Morgan
March 5, 2019 at 12:44 pmI ground 1 cup sunflower seeds as a substitute for almond flour. Delicious, thanks!!!
Cara
March 5, 2019 at 6:08 pmI love that substitution! Thanks for sharing Elizabeth!
Elizabeth Morgan
March 5, 2019 at 7:24 pmI 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.