Today we’ve got some fabulous low carb rolls for you! These took a lot of trial and error to get right and we think we’ve honed in on a pretty tasty dinner roll recipe here. These low carb rolls come out to be very soft in the middle with a little bit of a crust. They can also be used as hamburger or sandwich buns and in addition to being keto friendly, they also pack in some fiber!
Low Carb Bread Testing
We do a lot of testing behind the scenes in order to lock in on what we are confident is a good enough recipe to share with you. One weekend we made a bunch of different mini test loafs using different flours, wet/dry ratios and a bunch of different add-ins and flavorings. This dinner roll recipe started on that weekend, but by the time it made it’s way to our blog it has undergone countless modifications until finally we ended up with this recipe!
Coconut Flour Dinner Rolls!
To date most of our recipes use almond flour, and we’ve always been partial to it since we’ve found it easier to work with. It’s just easier to come out with a nice moist low carb bread than it is when using coconut flour. Recently we’ve made it a goal of ours to master baking with coconut flour. We’ve made some really good progress so far. It turns out that psyllium husk powder is great in conjunction with coconut flour. The coconut flour absorbs a tremendous amount of liquid, making it difficult to come away with a soft and fluffy bread. Using psyllium husk powder helps to counteract this and also gives the keto bread a bit of a lift. It helps with the rolls expanding in the oven. Our next goal is to continue creating psyllium husk recipes as it adds a much need softness to low carb baking!
Baking these Keto Dinner Rolls
The baking time for these is something I’d encourage you to play with. You can go as little as 20 minutes and come out with a soft and chewy roll, bordering on under-cooked. On the flip side you can also go as high as 35-40 minutes to get a more firm and crunchy crust on the roll. I personally like to go about 25 minutes to achieve a soft texture. As pictured in the video we use a silicon baking mat for these low carb rolls. This is a kitchen tool that we’ve found to be invaluable. We use it nearly every day now and would highly recommend it to anyone.
If you’re in the mood for some good low carb bread(and who isn’t?) we’ve got a few more recipes you might like to try. Our keto bread is the most popular recipe on our site! If you’re in a sweet mood then give our cream cheese bread a try.
Search “KetoConnect – Dinner Rolls | 1.3g Net Carbs” On MyFitnessPal.com
Low Carb Rolls
Ingredients:
- 1/2 cup Coconut flour
- 2 tbsp psyllium husk powder
- 1/2 tsp Baking powder
- 1/4 tsp Pink Himalayan Salt
- 3/4 cup Water
- 4 large eggs
- 4 tbsp Butter
Instructions:
- Start by combining all of the dry ingredients(coconut flour, psyllium husk powder, baking powder, salt) and mixing thoroughly.
- In a separate bowl start beating the eggs with a hand mixer. Add in melted butter and water and continue to mix until combine.
- Pour the dry ingredients into the wet and continue mixing until the dough becomes thick and well mixed. If dough is not easily shapable by hand continue adding more psyllium husk powder until it is less sticky. For the desired consistency see the video above!
- Form into 10 dinner rolls and place on a greased baking sheet or silicon baking mat. Larger rolls can be made if desired, just add a few minutes onto the baking time.
- Bake for 30-35 minutes at 350 degrees. Enjoy!
Notes
Written by
Matt Gaedke
Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.
Made these which were very good! Changed a few ingredients to take away egg yolks taste…….I used 3eggs and replaced 4th egg with 2 tablespoons of flaxseed meal soaked in 4 tablesppons of water and used 1/2 cup of water,,, Also I added 1/2 small banana and 1 tablespoon of banana flour to flour……came out with no egg taste and also I did not use psyllium flour which I don’t do
Help! I’ve tried this recipe twice now and I can’t get it to thicken 🙁 what am I doing wrong????
P.s I love you recipes 🙂
Slowly add in psyllium husk powder at the end until it thickens! Psyllium husk varies a lot by brand and some don’t thicken as much.
Is it a typo or does this recipe really only call for 1/2 cup coconut flour. Mine was watery. And that seemed like such a small amount. But everyone else seemed 2 have great success.
You may need to slowly add in some psyllium husk powder at the end until it thickens. Brands tend to vary a lot and that’s the problem if yours doesn’t come together.
Can one freeze these rolls
They don’t freeze the best since they are pretty moist.
I am new to Keto and have only been using almond flour in my recipes. Does coconut flour have a mild coconut taste to it? I really don’t like the taste of coconut and have been hesitant to make recipes using coconut flour. I have been cooking with refined coconut oil and this does not impart any coconut flavor.
Hey Jen, it does tend to have a mild coconut taste. If you really can’t stand the taste of coconut then you might not like it.
Also, do you know if there are any different health benefits when using refined vs. unrefined coconut oil? I am using organic refined oil but not sure if I should only be using unrefined. Thanks!
French dip?
Open can of roast beef.
Heat beef and juice
Slice rolls
Add beef
Dip in juice
Enjoy
Eric
Hi Matt, I’m looking for soft rolls just like yours. I followed your recipe exactly but mine came out 1) Yellow in colour (vs yours grey-ish) and 2) hard (definitely wasn’t fluffy like yours)
Please tell me what could go wrong?
What was the consistency of your batter prior to baking? It sounds like the psyllium husk powder you’re using is much different than ours and could be throwing the recipe off a bit.
I would like to know can I use Herman yeast instead of baking powder . Herman yeast is natural yeast made of flour , milk sugar
Hey Cicely! If herman yeast has flour, milk, and sugar, that would make this recipe pretty not-keto-friendly. We wouldn’t recommend it. Best of luck!
To those struggling with consitency, instead of eggs you may want to consider egg white protein powder as opposed to adding more coconut flour, ive a batch of egg white protein powder on its way and plan to do that 🙂
I made these today and followed your recipe to a red and my batter was very soupy………I have to almost double the coconut flour and psyllium flour……don’t know what happened
There are a lot of variables at play here with the coconut flour and psyllium husk powder. Try aiming to match the consistency we show in the video rather than following the recipe exactly, unless you’re using the same brand products we used.
Wow! These are amazing! I used Kerry gold Garlic herb as the butter! So good! Thank you!
Glad you liked them Amy!
Thank you for this guys. Really missing breadin the 3 weeks since going keto. Going to try them soon. Mary 🙂
I do x 2 mix in bkendtec and use rectangle silicon mold for 12 rolls of 170calories each
Heya and many thanks, this recipie is what ive been looking ive converted this into a burger roll, or a large roll for sausages bacon and a fried egg, a (main dinner item on certain days, heres how i converted it-
Low Carb Jumbo Roll-
2X Tablespoons of cocounut flour
1 and a half teaspoons of psylium husk powder
1 half full quater teaspoon (just a littlee under it being half full)
A pinch of salt
3 x tablespoons of water
1 egg
1 Tablespoon of butter
(Basically i quatered your original recipie)
I used your silicon baking sheet idea but purchased one with built in measurements like this one –
http://www.ebay.co.uk/itm/Philonext-Silicone-Baking-Rolling-Mat-for-Pastry-Rolling-with-Measurements-BPA/112307133278?ssPageName=STRK%3AMEBIDX%3AIT&_trksid=p2060353.m1438.l2649
This sheet has allowed me to crete the perfect burger sized roll, my idea of perfect is the burger wont hang outwith the roll and the same applied to if i load it with bacon sausages and a fried egg etc.
Total Nutrition Details-
Calories = 252
Fat = 17.5g
Carbs = 14.5g
Fibre = 11.25g
Protein = 7.5g
NET CARBS = 3.7g (per jumbo roll)
I have a feeling it would be even fluffier if some amount of powdered egg white protein powder was also mixed in though ive yet to try this, but many thanks this is excatly the kind of thing ive been looking for.
🙂
Thanks for sharing your creation Alex!
Hi! I followed your recipe to a T and mine never form a ball or thicken up what can I do?
Add more coconut flour at the end until you have a consistency where you can form them into rolls.
Just tried this recipe last night and it was pretty tasty! No eggy taste and very easy to put together. The texture was a bit gummy for the rolls but I just cooked them like 10 min more and once they cooled a bit the texture was nook n cranny like in the photos. Made some into rolls and tried 3 in my muffin top pan for sandwich rounds. So tasty I scarfed down two BLTs last night!
Cautionary tale: I have started converting to weight vs volume as I find it much more reliable and easy. Tried googling 1/2 cup coconut flour to grams and the 1st result that populated was WAAAAAAY off! Like 2 or 3 times the correct amount. Thankfully I am a pretty decent cook and could visually tell it was going to be too much before I added it all in. Kept looking and King Arthur has a flour conversion chart for different types of flour and it was spot on. If converting to weight try and find info for the exact ingredient you are measuring and not just a simple conversion.
Can’t wait to try more recipes!
Ohhhh emmmm geeeee these things are the bomb!!!!! I just used them for burger sliders
I made these last night and they are amazing!!! Closest thing to a real dinner roll.
Do you think these will work for keto bagels? Boil the dough then bake it.
Side note my local trader joes only carries psyllium husk (not powder). I had to add more.
Hi can these be frozen please?
Due to the moisture content of these I don’t think they would freeze very well.
I’ve tried a few Keto Connect recipes and was very impressed so I tried making these dinner rolls. I’ve just started keto and craving for bread is strong. I unfortunately was disappointed in the way these turned out. They were dense and still wet inside (although I erred on the side of longer baking time) I’m an above average home baker and mine did not turn out fluffy and soft. I’ve watched the video about 10 times to make sure the process was right. I’m thinking that the results are dependent on the brands you use. Additionally weighted measurements would’ve been more helpful for keto-type baking. Next time I’ll try beating the egg whites first. Hopefully this will help with the rise.
Hey Tao, I think the ingredient that can really make a difference is the brand of psyllium husk fiber used. We’ll definitely work on getting weight measurements of all ingredients moving forward. Sorry they didn’t turn out for you.
Hi! Great recipe, I already tried it a few times. First time used soy lecithin since didnt have psyllium husk. They came out quite good, a bit more crumbly. This is now our staple in the family.
However, I never can get them to rise. Is there a secret?
The rise comes entirely from the psyllium husk powder and baking powder. The only thing I can think of is that your psyllium husk powder is not as finely ground as the one we use? You could try grinding it in a coffee grinder prior to making the recipe. Also, maybe your coconut flour is more absorbent than ours. Make sure the consistency of your dough matches up with the one we show in the video.