I’m a little bit of a keto bread freak, but only because my readers love keto bread so much! YOU guys love keto bread, so why don’t I get really damn good at creating the best keto bread rolls recipes so that you don’t have to right? – Challenge accepted.
Being a healthy kid my whole life!
As kids, I remember Mum would make our lunches (I also have a brother and sister, (and two stepbrothers)). We would be sent to school with lunches that were not the same as other kids. I’d have carrot sticks instead of stringy cheese or a packet of nuts instead of roll-ups. The butter on my sandwiches was always a mix of butter, and whatever the latest oil craze was: flaxseed, cod liver… you name it!
To be honest, I didn’t really worry so much about my lunches as a kid. I was too busy trying to scoff it down the fastest so I could go play soccer, or fly paper airplanes! Mum was secretly teaching me good nutrition from the start, even though on some occasions I did just want to scull an entire bottle of soft drink, or somehow end up with enough lollies to stash away for the entire year!
Looking back now, I was probably one of the healthiest kids in my grade. I had outgrown my peers by a head height and stayed that way each year until I was taller than all the teachers by grade 5. Genes probably helped, but good nutrition definitely aided the process to reach my growth potential.
My Early Education
As with all my siblings, I attended a Rudolf Steiner School. If you haven’t heard of this school before, It’s basically a curriculum based around creative arts, music drama. You have the same teacher from grade 1 right through to grade 7, and by the time I had reached grade 7, we only had 9 students in our grade. Some kids can suffer from being in a school that is not a “teacher-disciplines-student” regimented learning, but most kids including myself thrived on learning through the creative process.
We knew our teacher (Allan) by his real first name and had more of a peer to peer relationship with him. He is still one of my greatest role models.
The education system is in need of a make-over. For creative children, the Steiner School is a role model in the way it teaches kids not only what to learn, but HOW to learn – the how part is crucial for later life. I highly recommend this type of schooling for anyone, not just creative kids, because we would also learn how to step out of our comfort zones very often.
Keto Bread Rolls + Mind Health Matters!
Sorry, I got carried away. Back to Mum – My Mum Kathy, or Kathryn – has always been a solid influence on my nutritional understandings, as she studied health sciences and became a naturopath herself. As we were kids, I would be diagnosing children in my class with magnesium and zinc deficiencies. Mum would always get a call from another parent saying “Aaron said to my son that he needs zinc… Is it true that my son needs zinc?” haha!
She’s worked for the largest vitamin companies in Australia but has also just started her own online consultancy. You can check out her website here.
She’ll be doing more online coaching for FatForWeightLoss in the very near future!
Towards the end of last year, my Mum discovered these fantastic little bread rolls that were gluten-free, paleo friendly, low carb and dairy free. From being kids, I knew that these bread rolls would be rock hard, devoid of taste and possibly even break teeth. To my utter surprise, they were super soft and tasted delicious!
The only problem, they don’t sell them locally. If only we could figure out how to make these rolls ourselves. Well, mission accepted!
Recipe Testing
At first, I thought the spongy soft texture that these bread rolls have would have come from Xanthan Gum, but Psyllium Husk Powder was actually the winner in this recipe. It holds together the almond flour and baking powder, acting almost like inflated bubble gum as the bread expands.
Hot water was also the sneaky trick with this recipe. I’ve attempted this without warm water before, and they just don’t work quite as well.
These keto bread rolls can be eaten straight from the oven, with some beetroot and fetta dip (recipe coming soon), or saved in the fridge or freezer for lunches during the week when you are sick of eating the typical keto deconstructed meals.
Micronutrients
The main ingredients in these bread rolls are Almond Meal (or flour), Golden Flax Seeds and Eggs. So let’s have a look at what nutrients those main ingredients bring to our discovery.
Omega 3
Flaxseeds and almond flour contain a large amount of Omega 3 Fats. Omega 3 helps the cell membrane receptors to create important hormones in the body. Omega 3 also helps with heart disease, keeping a steady rhythm, whilst also lowering blood pressure and actual heart rate.
Vitamin B12
Eggs are little micronutrient powerhouses. They contain many types of important essential micronutrients, specifically good amounts of Vitamin B12. This micronutrient is responsible for healthy red blood cells and keeping your nerve cells healthy by protecting your myelin sheath. It’s also required for the metabolism of a compound called homocysteine, which is a marker for inflammation in the body.
Riboflavin, Manganese, and Copper
Found in Almond flour and eggs, these micronutrients are important to creating energy for the body. No wonder people feel so energized on the ketogenic diet!
I hope you enjoy this keto bread rolls recipe and find their fluffy texture a godsend to the prior bread “bricks” from yesteryear!
Keto Bread Rolls
Ingredients
- 1 cup Almond flour
- ¼ cup Golden Flax Seed Meal
- 5 Tbsp psyllium husk powder
- 3 large Egg Whites
- 2 Tbsp Apple Cider Vinegar
- 2 tsp baking soda
- 1 tsp Salt
- 1 cup Boiling Water
Instructions
- Preheat the oven to 370 F (180C).
- Get 2 mixing bowls, Both medium (or 1 medium, 1 large). In medium sided mixing bowl, mix together all the dry ingredients (Almond Flour, Golden Flax Seed Meal, Baking Soda, Salt and Psyllium Husk Powder).
- If you don’t have golden flax seed meal, you can use normal flaxseeds as well. I used a cheap electric coffee grinder to pulse the seeds down to a meal consistency.
- In the second bowl, add the egg whites and beat them with an electric beater. Slowly add the apple cider vinegar once the egg whites become fluffy.
- Next, combine the eggs with the dry ingredients. Slowly add the hot water until the mixture starts to form a dough.
- Split the dough into 5 pieces and roll into balls. Place on a tray lined with parchment paper (baking paper) and cook for approximately 50 mins.
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karen says
I have never been successful at making bread/crackers/buns/etc. BUT these buns have turned out fab twice for me so far. They are delicious and yes, friends want the recipe! The third batch i added a bit more baking soda -accidentally – and flattened them a bit. Great hamburg buns if a bit TOO puffy LOL!! can you give me some way to get the buns a bit bigger for burgers without getting so soft and pufffy? thanks so much
Catherine says
the written recipe calls for baking soda and the video says baking powder. ive found it a bit too ‘salty/soda-ish’ using just BS so am trying it now with 1 tsp of each.
Melinda says
These are the best rolls ever. I use all almond flour and lieu of the flax but that is the only change. I did add a TBLS of caraway seeds for a rye flavor and I was in heaven. Made these for a friend of mine who loves soft bread with egg whites for breakfast and she was floored that they were gluten free and sugar free. Anyway, I was wondering if this recipe does well as a loaf. Would love to use this bread for other things, like croutons, stuffing, etc. If so, what is the baking time for a loaf. My baking time is exactly like yours for the rolls and they turn out perfect. Thanks so much.
Bill Muir says
How would you make this recipe into a loaf?
FatForWeightLoss says
Please look at my pumpkin bread for recipe recommendations.
Charlotte Van Der Walt says
Hi, I love you’re blog and recipes,
I use psyllium husk in a pizza, I don’t like the taste
The recipe said, 1/4cup, maybe to match
FatForWeightLoss says
Thats waaaay to much in pizza. Not sure where that recipe is from.
Branko says
I also think this is too much psyllium
Emily Manson says
These are amazing out of the oven, could’ve fooled me for real bread! You do get that funny gel feeling in your teeth after like if you eat chia seeds. No biggy. I would say this recipe would be very hard to stuff up.
connie johnson says
Love these rolls. Made them tonight and they are awesome. great replacement for guten rolls. going to use these for burgers and hot dogs, too. thanks.
Verónica says
Do u need to use flaxseed with recipe
FatForWeightLoss says
The psyllium husk is very important, but flaxseed is not necessary 🙂
Cheryl says
I made these this morning they came out perfect.. I used 2 tsp baking powder and 2 whole eggs.and ground flex seeds. I didn’t have golden flax so my rolls were nice dark color. Will definitely make again.
laxmi says
Hi,
I dont get psyllium husk powder here in Germany. What should i replace with?
I dont get even that Gum too here.
FatForWeightLoss says
I hope this helps! https://www.amazon.de/XANTHAN-EXTRAFEINE-H%C3%96CHSTER-LEBENSMITTEL-QUALIT%C3%84T/dp/B015JDZM1E/