These pull-apart Keto bread rolls are made with yeast, which makes them pillowy-light and extra fluffy. They're delicious at breakfast with some sugar free jam and work equally well as light low carb buns with lunch or dinner.
German babies are pretty much born with a bread roll in their hands, and I am no exception. When I was little, my breakfast of choice were milk buns. These were sweet, airy white rolls made with milk and yeast, a bit like brioche or challah. I'd devour them for breakfast!
I've published a whole bunch of great bread and roll recipes on this blog already. They range from extra rustic (such as this Paleo bread - omg it's divine when sliced thinly and toasted) to extra versatile (such as my almond flour bread and this low carb bread - both are perfect for sandwiches).
Keto Hawaiian Sweet Bread Rolls
The one thing I felt was missing was a healthy gluten free remake of my beloved milk buns. And after a bit of experimenting I've come up with a low carb, grain free recipe that is a worthy substitution!
Yeast, as we all know, is a living thing. It feeds on the sugars in the ingredients, emits carbon dioxide and thus the dough rises. Traditional milk buns contain wheat, milk and sugar. Plenty of sugars there. So how do you make a bun rise using low carb ingredients such as almond flour?
I settled on a prebiotic, soluble fibre called inulin. It is gently sweet (great in yoghurt, by the way) and has a whole bunch of amazing health benefits. Here's an informative article. Inulin is FANTASTIC to make low carb yeast dough rise. Shall we get started?
Pull Apart Keto Bread Rolls
1.) First, proof your yeast. We want to make sure it's working and activated - and if it doesn't, we can start all over again without having to throw away expensive ingredients or having to eat tiny, hard rolls!
You simply mix the yeast with warm water and inulin. Cover your bowl with a kitchen towel and put in a warm, draught-free place for 5-10 minutes. This could be above a radiator, on top of your oven or even inside your boiler cupboard.
The correct temperature of the ingredients is essential. Your eggs must be room temperature. Also, make sure that you give the butter time to cool down so it's only lukewarm and not scalding hot. Yeast thrives in a warm environment. If it's too cold or too hot, they can die off and your rolls simply won't rise.
Keto Rolls Just 4 Ingredients!
3.) Now add the first half of the dry ingredients - whey, almond flour, psyllium, salt, baking powder - plus the Greek yoghurt. Blend until combined, then add the second half of the dry ingredients.
4.) This is what it should look like - sticky and rather firm. Time to work rapidly now, so the dough does not cool down too much!
5.) Line a baking tray with parchment paper. I used a regular sized pie dish, but a rectangular casserole dish would work just as well.
The Best Keto Dinner Rolls
Wet your hands so the dough doesn't stick too much and form 8 balls, leaving space around the Keto bread rolls because they will double in size.
Cover again with your kitchen towel or, even better, with a lightly oiled piece of cling film first and then with the kitchen towel (less chance of the dough drying out). Aaaand - place the lot back in your warm place of choice for 50-60 minutes to let the dough rise.
6.) Time for the yeast rolls to go into the oven! I recommend to bake them for around 15 minutes or until lightly browned, and then add another 7-10 minutes loosely covered with aluminium foil. Total baking time should be ca 22-25 minutes.
Keto Garlic Dinner Rolls
Note - I did NOT cover the rolls in the images and find they turned just a little too dark for my liking. Covering them with a foil dome should make them just perfect.
Honestly, this is a NO SHORTCUTS recipe. You really must proof the yeast to be 100% sure it's activated. Also, take your eggs out in time so they're room temperature by the time you mix the dough. And leave your butter to cool down after you melt it.
Trust me on this one. I made my Keto hot cross buns (a very yummy low carb version of the British Easter staple) using the same basic recipe and my eggs were still on the cool side. The result? The buns were AH-MAZING, but did not rise as much as these fine specimen in this post.
Keto Friendly Rolls Recipe
If you don't have inulin, you can use either honey or maple syrup instead. Yeast bacteria feed on the sugar to thrive and in theory there won't be much of the sugar left once your dough has risen. I cannot guarantee that ALL sugar will be gone, but it's likely that most of it would have been gobbled up!
Many people don't like or cannot have almond flour. I have not tried this recipe with coconut flour myself yet, but normally halving the amount of flour works well - in this case, use 100g / 1 cup of coconut flour in place of the almond flour. This is because coconut flour absorbs more liquid than almond flour.
I made these Keto buns with ground almonds, which is equivalent to regular almond flour in the US. If you want to use extra fine almond flour, I recommend that you start off with 1 ¾ cup of almond flour. This should be sufficient to achieve the same dough consistency you can see in image 4.
Fluffy Keto Buns
You could use sour cream in place of the Greek yoghurt. Coconut yoghurt would also work - i.e., yogurt made FROM coconuts, such as by the Coconut Collaborative. If you wanted to use coconut cream, add 1 teaspoon of apple cider vinegar as well.
These Keto bread rolls remind me of the sweet milk buns I used to love as a kid. Because of the yeast, they rise a lot and become airy and light. We all thought they were a pleasure to eat! The recipe uses almond flour and is low carb, gluten and sugar free.
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Nut Free Keto Rolls (gluten Free, High Fiber, Low Carb)
Do not take shortcuts with the temperature of the ingredients! Yeast can die if the environment is either too hot or too cold. So make sure your water is WARM, your eggs are ROOM TEMPERATURE and the melted butter is WARM and NOT scalding hot.
To make sure the yeast is activated, we're proofing it. Don't miss this step. It should bubble, froth and thicken. If it does not, start over with a fresh batch of yeast. You don't want to end up with tiny, hard rolls.
Serving: 60 g Calories: 257 kcal Total Carbohydrates: 7.1 g Protein: 12.4 g Fat: 20.1 g Saturated Fat: 5 g Polyunsaturated Fat: 0.4 g Monounsaturated Fat: 1.9 g Fiber: 4.5 g Sugar: 1.9 gThese keto rolls are so soft, doughy, and fluffy, you won’t believe they are low carb! Made with just 4 ingredients, they are perfect as a warm dinner roll or even a slider! 2 grams net carbs per serving.
Keto Bacon Cheddar Dinner Rolls
It’s no secret that when I’m craving comfort foods, I gravitate towards carbs. Before following a low carb diet, my comfort foods of choice would always be some kind of bread. There was nothing better than a white fluffy and soft bread roll, that I’d slather in butter or jelly and shove in my face.
When I first went keto, recreating my comfort foods was one of the first things I did. My comfort food cravings never go away, so I needed a suitable alternative. I experimented like crazy and came up with a few fantastic options. While I tend to satisfy my cravings with a slice of pizza or a soft pretzel, my all time favorite is bread rolls.
I’ve been meaning to share a keto rolls recipe for quite some time. They’ve been my go-to for years now, and I can’t believe how much they taste like actual bread rolls. It’s so easy to make, and you only need 4 simple ingredients and just one bowl.
Parmesan & Tomato Keto Bread Buns
No grains and no yeast are needed, but you’d never tell. The texture is soft and fluffy on the inside, tender on the outside. They taste like any good bread roll, without any cheesy or almond flavor.
I had some friends over for a big dinner party for Thanksgiving and served them these rolls as an appetizer and NO ONE believed me when I said they were low carb- They thought they were bakery style dinner rolls!
Start by adding your shredded cheese and cream cheese into a microwave safe bowl. Microwave it for around 30 seconds, until the cheese is mostly melted. Whisk the two kinds of cheese together, until smooth. Let the mixture cool slightly, adding in the almond flour and eggs. Mix well, until a smooth dough remains.
Keto Pull Apart Clover Rolls
Now, using your hands, form 8 balls and place them on a lined baking
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