Keto Paleo Dinner Rolls
If you’ve been avoiding grains and watching your carbs, there is a good chance that good old-fashioned “dinner rolls” are no longer served at your table. But if you’re like me, then you probably miss these traditional comfort foods for sopping up sauce or enjoying with your favorite bowl of soup or chili.
But what if you could still enjoy crusty, chewy Paleo dinner rolls that are grain-free and very low in carbohydrates?
Well, go and preheat your oven, because now you can…
These soft-on-the-inside, crusty-on-the-outside Paleo dinner rolls are made with coconut flour, eggs and zucchini. And you can whip them up in a snap.
They’re also perfect if you’re following a ketogenic diet and want to optimize your body’s use of insulin, improve your physique, reduce your risk for disease and maybe even live a little longer.
Ketogenic Paleo Dinner Rolls (An Oxymoron?)
While many studies show that a ketogenic diet has a plethora of benefits (from reversing Alzheimer’s to preventing seizures), Dr. Peter Attia, MD of The Eating Academy has proven just how powerful this way of eating can be.
Over a ten year period, Dr. Attia used himself as a “lab rat.” He measured the effects of a ketogenic diet on key markers of disease and aging, including blood sugar, body fat, waist circumference, blood pressure, triglycerides, insulin sensitivity and more.
The results of his experiment showed significant improvements in each of these key measurements, including a dramatic loss in visceral fat. This is the unsightly belly fat that surrounds your organs and is associated with numerous forms of chronic disease including diabetes, heart disease, metabolic syndrome and even cancer.
Take a look at Dr. Attia’s before and after results:
Can You Eat Bread on a Ketogenic Paleo Diet?
Getting results like this would be impossible on the standard American diet.
That’s because a ketogenic diet requires most of your calories (50-70%) to come from healthy fats with moderate levels of protein… and very low levels of carbohydrates. This is the antithesis of the USDA food pyramid.
The good news is that it doesn’t mean that you have to bid adieu to your favorite comfort foods. In fact, you can makeover your old favorites with health-promoting, intelligent ingredients. And in a short period of time, you can shift your body’s metabolism from a “sugar burner”… to a “fat burner.”
And yes, there are even “health makeovers” for carbohydrate-rich foods like bread.
Using high-fiber coconut flour, protein-rich eggs and our secret “bread” ingredient (psyllium husk) we’ve created a recipe for Paleo dinner rolls that have less than 60 calories, 2 net carbs and 1 gram of protein per serving. And you can easily increase the healthy fats by dipping these rolls in avocado oil or slathering with some grass-fed butter.
There’s no kneading required and no yeast. Simply measure, mix and bake for delicious body-and-brain friendly Paleo dinner rolls!
Here’s the recipe:
Original
Prep Time
10 mins
Cook Time
1 h
Total Time
1 h 10 mins
Servings
12
Ingredients
- 2 Tbsp. Starwest Botanicals Organic Psyllium Husk Powder
- 4 large pastured eggs
- 8 Tbsp. Nutiva Organic Coconut Flour (70 g)
- 1 medium zucchini (160 g), finely grated
- 2 Tbsp. avocado oil
- 2 Tbsp. organic apple cider vinegar
- 1/4 cup filtered water
- 1 Tbsp. dried basil
- 3 tsp. non-aluminum baking powder
- 1/2 tsp. sea salt
Instructions
- Preheat your oven to 350 F. Grease a sheet pan.
- In a large bowl, combine coconut flour, baking powder, herbs, sea salt and psyllium husk powder.
- In a medium bowl, combine the eggs, apple cider vinegar, avocado oil, water and shredded zucchini.
- Add dry ingredients to wet and mix with an electric mixer on medium speed to fully combine.
- Grease hands and scoop dough out by golfball-sized mounds.
- Roll gently and place on baking sheet. (I left mine round, but you can flatten a bit or make into sub rolls if you’d like)
- Brush with avocado oil and transfer to oven. Bake to golden brown and hollow when tapped – around 45 minutes depending on size.
Nutrition & Macronutrient Ratio
Nutrition Information Per Serving
74 calories, 5 g fat, 2 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 71 mg cholesterol, 5 g carbohydrate, 2 g NET carbs, 0 g sugar alcohols, 1 g sugar, 3 g fiber, 3 g protein, 197 mg potassium, 124 mg phosphorous, 133 mg sodium, 6 mg magnesium
67 % FAT | 19 % PROTEIN | 14% CARBOHYDRATE
While the Paleo diet has major advantages over the Standard American Diet, many people who “go Paleo” are still consuming high levels of carbs (like excess fruit or honey-sweetened treats) that can cause blood sugar imbalances, sluggish fat burning and insulin resistance over time.
For dozens more low-carb, grain-free bread recipes, see Healing Gourmet’s newest recipe book, Keto Breads… and learn why the bread you’re eating (including gluten free) could be ruining your health.
Have you tried a ketogenic diet? What health improvements did you enjoy?
You didn’t say what to do with the coconut oil? Does it go into the recipe or is it just for greasing the sheet pan? Can you subsitute coconut oil for the avocado oil?
Hi Leslee,
Thanks for your comment, but where are you seeing coconut oil? There is no coconut oil in the recipe – just avocado oil and the instructions specify to add it into the wet ingredients.
Be Well,
Kelley
Hi. I dont have avocado oil on the hand. Can it be substituted with olive oil or coconut oil? Thanx.
Absolutely – in liquid form! Melted grass-fed butter or ghee is also delicious.
Hi,
Is it possible to use an egg substitute in this recipe? I’m on the AIP and have to avoid eggs! Thanks.
Hi Aina,
I have not tried this recipe without eggs. But unfortunately, when baking with psyllium, eggs are pretty instrumental to get the chew and rise, so I am doubtful it would work.
If you decide to try it, please let us know how it came out!
Be Well,
Kelley
This recipe sounds great and I have all the ingredients!
I did the “Atkins diet” many years ago which I think is similar to the ketogenic diet. I don’t think I lost much weight but I remember having a lot of energy!
I now still have too much weight but I eat mostly to prevent cancer recurrence. So I eat very few carbs and mostly cover my sweet cravings with low glycemic sugar replacements. I have purchased all your books and they have helped me tremendously! Maybe I will try an official “ktogenic diet” for a few weeks to see how I feel.
Hi Linda,
Thanks so much for stopping by and for your kind words and support!
I have found the ketogenic diet to be great for boosting energy and mental clarity. There is also some great research on the ketogenic diet for cancer. (http://articles.mercola.com/sites/articles/archive/2013/03/10/ketogenic-diet.aspx)
Please let us know how your keto cycle goes!
Be Well,
Kelley
Hi Linda T, did you try the rolls, Jason V 🙂
I’m following the AIP Protocol of the Paleo Diet – can I leave out the Psyllium Husk Powder?
Hi Ann,
Thanks for your question.
The psyllium husk powder is a key ingredient to giving this recipe its “bready” texture. If you do leave it out, you will need to reduce the water, as the psyllium absorbs it and expands, creating the texture.
Be Well,
Kelley
This sounds wonderful! I don’t have any psyllium husk on hand. Is there anything that could be substituted?
Thanks!
Hi Peggy,
Ground chia or flax can be substituted with similar (but not equivalent results).
Psyllium husk powder is a great ingredient to have on hand and can be purchased here: http://amzn.to/17GKTU2
A little goes a long way and it really does work “magic” for grain-free bread recipes.
Be Well,
Kelley
I have psyllium husks that I get in bulk at the co-op. Is that a good substitute for the powder? If so, should I put it through my food processor to powderize it?
Hi Jen…psyllium husk and psyllium husk powder perform VERY differently in a recipe. The powder will absorb moisture a LOT more readily. This can mean the difference between “batter” and “soup.” When Kelley specifies psyllium husk powder… that means powder, not the whole husk. If you process it yourself (as opposed to just buying the powder) just make sure that you blend to a fine consistency.
I’ve read that these ketogenic diets can be hard on your kidneys due to the ketones they produce. I’ve also read that a very low carb diet may not be very good for some women (mostly tested on men). I do not intend to follow Paleo or ketogenic diets fully as they are not yet proven (may have some benefits). Although I do not eat wheat – I do use some ancient grains like quinoa, millet, and buckwheat in their soaked and sprouted form (which no one talks about in these diets today). I think these diets are just the diets of “today” – like Atkins was prior to it. They have some benefits but also have drawbacks, one being TOO MUCH meat and fat which can damage your heart and cause cancer (most people do not eat grassfed or free range meats).
Hi Lynn,
Thank you for your comments.
Like you, I am a critic of fad diets. But I don’t believe that Paleo is a fad. It is the diet that most closely resembles the diet of our ancestors to which we are genetically adapted. It eliminates a lot of foods that tend to be problematic for many people ( ie – grains, processed dairy, industrial oils, refined sugars, legumes, etc). For these two reasons, I think Paleo is a template that is beneficial to the vast majority of people, adapting to suit an individual’s unique needs.
Regarding meat and fat causing cancer and heart disease – I have researched and written extensively on these topics. Please check out the following:
Why You Should Avoid Farmed Fish: https://healinggourmet.com/organic-diet/why-you-should-avoid-farm-raised-fish/
Farmed Fish + Cancer: https://healinggourmet.com/anti-cancer-diet/no-farm-raised-fish-for-cancer-prevention/
Beef + Cancer:https://healinggourmet.com/organic-diet/grass-fed-beef/
Fats + Cancer:https://healinggourmet.com/anti-cancer-diet/3-healthy-fats-that-fight-cancer/
I do agree with your points on the importance of soaking grains and pseudo-grains, if you choose to consume them. I think that is an important part of the preparation process and one our ancestors relied on to reduce anti-nutrients and boost bioavailability.
Be Well,
Kelley
Hi Kelley,
Do you recommend the ketogenic diet? I heard Dr. Sara Gottfried saying low-carb may not be the best option for a woman. Wondering what you think. Are there instances when going ketogenic could be harmful rather than helpful? I’m currently grain-free + high-fat/mod. protein, but am not sure how low to go with carbs.
Thanks for the recipe! Will be trying this soon!:)
Hi Dee,
Thanks for your questions and I hope you love the recipe!
I don’t “recommend” any specific diet for anyone. The primary reason is that I am not a doctor. With that said, a good natural-minded health practitioner wouldn’t have the answer to the that general question either. The reason being that dietary needs are individual and what is great for one person is not ideal (or may even be detrimental) to another.
Dr. Sara Gottfried is a fantastic resource and I am in alignment with many of her ideas. A very low carb/keto diet can be problematic for some people, including folks with low thyroid or serious kidney issues. I am a big believer in working with your health care practitioner to determine the best diet for YOU at the specific stage in your life and based on your unique health goals.
Thanks again for stopping by!
Be Well,
Kelley
Tried this recipe and it’s awesome! Thanks Kelley! Can I bake this in a loaf pan instead of as individual rolls? I like more of the chewy insides and less of the crisp brown outer layer.
I’m thinking of trying this without the basil and with a bit of Stevia/Lakanto for a ‘white bread’ version. Hoping it will work for an almond butter sandwich.
Thanks again!
Hi Dee,
I love hearing this. Thanks so much for your comment.
You can certainly make this into a larger free form loaf or bake it in a loaf pan. Keep in mind the baking time will need to be increased – close to double is my guess. Also, if you bake it in a loaf pan, use a small loaf pan if you want a nice rise. When fully baked, remove from the loaf pan and place loaf directly on grates to help additional water dissipate. These breads retain a lot of water!
Be Well,
Kelley
0Do you know the answer to the kidneys question ? Is it just that with keto you will need to drink more but some people may not which would be bad for the organs ?
I tried the Ketogenic diet as part of treating cancer.
My weight was dropping, but this diet took me to 120# (from 160#).
I found it hard to stay with it, but modified it some, and eliminatied
all sugar accept for some of the hidden kind. I am maintaining wight of 134#.
Feel very good.
Love the Pakeo approach.
Hi Eileen,
Thank you for sharing your story with us. You are an inspiration! And I’m so glad you are feeling good 🙂
I have read pretty extensively on ketogenesis, how it influences disease processes, and also how going in and out of this unique biochemical process is what our ancestors did – cyclical ketogenesis. I really think cycling has a lot of benefits.
Hope to hear from you again soon!
Be Well,
Kelley
I have all the ingredients except avocado oil – can I susbstiute coconut oil?
Hi Judy,
Of course! Any healthy fat will work – coconut oil and pastured duck fat are great in this recipe.
Thanks for stopping by!
Be Well,
Kelley
Ditto on Judy’s question. The only avocado oil I can find is refined.
Hi Donna,
Good question!
I love Ava Jane’s avocado oil. It is unrefined and you can tell how nutrient-rich it is when you hold it up to the light. It is a gorgeous green color, but the taste is surprisingly neutral.
Here’s some info on the company: http://tinyurl.com/Ava-Janes-avocado
Be Well!
Kelley
I have tried Ketogenic diet and felt great! I lost weight and had lots of energy. Only drawback was the bad breath from the ketones. Now I follow the Paleo/Wheat belly, and find that it works better for me.
Hi Sandra,
Thanks for taking the time to stop by and share your experience. High energy levels are one of my favorite side effects of ketosis.
I am a big fan of Dr. William Davis and highly recommend his book. So happy you are seeing such great health benefits from a grain free/low carb diet.
Be Well!
Kelley
I do the ketogenic way of eating and the biggest difference (once you are burning fat instead of sugars) is even emotions and zero cravings! And of course, weight loss and energy through the roof..i actually missing needing naps lol. I used to do atkins and master cleanse..OHHHH how i wish i knew about bulletproof coffee and keto eating then…that cleanse really did a number on my body…but all is well now!! 🙂
Hi Jenna,
Thanks for sharing your experience. Emotional stability is something I noticed too – so much of that is related to blood sugar fluctuations, I think.
What happened on the Master Cleanse? I’d love to hear your experience with that!
Be Well,
Kelley
Please state a measured quantity for the grated zucchini. How much zucchini is in a “medium” zucchini, as a “cup” or “weight” measurement? Thank you! I’m looking forward to making these. Ketogenic paleo works great for all the reasons you stated in the post!
Hi Jean,
Thanks for your question.
A medium zucchini is roughly 160 g. That is what I used, and I inserted the grams above also.
Hope this helps!
Be Well,
Kelley
Do these really take 60 minutes to bake?? That seems like such a long time to bake any golf-ball-sized piece of dough at 350 degrees. Maybe a solid loaf….?
Hi Amy,
That is a great question. Let me explain…
There is a good amount of water in these rolls from the zucchini and the added water. You need to bake them for a good while to drive that water off and let the psyllium do its gluten-mimicking thing. They will expand a good bit when you bake them – double or more – and get a nice dome shape. If you under-bake them, they will be soggy inside. You’re looking for a nice golden brown and a hollow sound when tapped.
Hope this helps.
Be Well,
Kelley
Hi Kelly
Love this bread recipe, yum! yum! Just bought a bottle of avocado oil and using it for my smoothies. Have you come across this brand “Emile Noel from France”? They also produce pumpkin seed oil, just a 250ml cost US10.
Besides using coconut flour, what other substitutions do you recommend?
Thanks and warmly
Patricia
Hi Patricia!
Thanks so much for your kind comments and questions.
I have not seen the French avocado oil – I will have to check that out. Pumpkin seed oil is also a great oil loaded with beneficial phytonutrients. Please remember with a flash point of around 200 F it is only for cold use. (Learn more about flash points here – https://healinggourmet.com/healthy-eating/flash-point/)
For substitutions, you can use any higher-heat fat that you’d like. My favorites for this recipe are melted duck fat and coconut oil. Otherwise, I’d keep the ingredients pretty close to achieve the same taste and texture as the rolls pictured above.
Be Well!
Kelley
I would like to try this recipe, but I have a question about the zucchini. After you grate it do you need to squeeze out the extra water before adding it?
Hi Mary,
I didn’t squeeze the zucchini before adding. Hope you enjoy!
Hi Kelley,
I have been on the Ketogenic diet since last October, 2014. I have lost about 35 lbs. I have noticed a lot of energy and almost all my sugar cravings are gone. I will find in another month how my blood work is doing. The thing I missed the most was bread. You have been a godsend to me for providing the very low card bread recipes available to the public. I can not thank you enough. I have ordered from the sister company, Wellness bakery for the convenience of quickly making the bread rolls. Sincerely, William.
Hello William,
Bless your heart. You made my day!
Thank you so much for the kind comments. I am really pleased to hear that you are happy with the recipes in Better Breads, and I thank you for your support with Wellness Bakeries.
More importantly, congratulations on the many successes with your health! It’s amazing how fast the body responds and heals given the right “ingredients”.
I wish you continued success and abundant health.
Be Well,
Kelley
Once cooked, can these rolls be frozen?
Hi Jess,
Thanks for your question – I don’t see why not! I would recommend wrapping each one individually in cellophane tightly, then placing in a freezer bag. Ours never last long enough around here to freeze 🙂
Be Well,
Kelley
Should the zucchini be peeled or unpeeled? Anxious to try this!
Hi Stacy,
Thanks for your question – I think you’ll love this recipe!
I didn’t peel mine – you can see little green flecks if you look closely. But I’m sure either way would work.
Be Well,
Kelley
Hi Kelley. I would REALLY like to try the ketogenic diet. How can I tell if 50-70% of my calories are coming from fats? What does that look like on a daily eating plan? How much coconut oil, avocados, good healthy fats, etc. do I eat daily? Can you please provide a one day meal plan example or send my a link to see exactly what I should be eating and when? And by the way, uber excited to try these dinner rolls. My man loves bread…and red wine!!!!!! 🙂
Really enjoy your newsletters!
Hi Melinda,
Thanks for your nice comments and question.
Every body is a little different with regards to the macronutrient ratio required to get into ketogenesis. If you aimed for 75% of your calories coming from fat and you are eating 1500 calories, then 1125 calories would need to be derived from fat. Since there are 9 calories per gram of fat, that equates to 125 g of fat per day.
Now what about the remaining calories for carbs and protein? With 75% fat, you would do roughly 20% protein and 5% carbs. This would be 75 g protein and 19 net carbs daily.
As you can see, there is a bit of math involved, so a sample ketogenic meal plan would need to be specific to calorie ranges and even consider macro ratios. We are working on this functionality right now with Delicious Solutions (our automated online personalized meal planning service), which will be available soon… no fancy math required for users 🙂
Be Well,
Kelley
Help! I need to know what I did wrong. They taste good, but they didn’t rise–look more like cookies!
I was careful to be sure I had all the ingredients and measured right. I wonder though if it was the zucchini. I may have grated it too large. Would that have kept it from rising? There were only two sizes on the grater, one about like hash browns and one so tiny that the wholes are only about 1/8″ or less, and would make a liquid. Also, I accidentally used macadamia nut oil, thinking I had avocado. I went back and looked at the recipe, though, and she said you could use any good oil… Please help. I am trying to go grainless, and I have a friend with celiac disease that MUST go wheatless. I would give the recipe 5 stars if it would rise!
Hi Nancy,
My first inclination is that you used psyllium husk – not psyllium husk POWDER. I cannot tell you how many people do this. It always results in failed bread. If you have psyllium husk, you can grind it into powder. A tablespoon of psyllium husk powder is about 12 grams, so you will need 24 grams for this recipe.
The oil should not matter. The size of zucchini grate could also be an issue – I specified “finely grated” in the recipe above. Fat pieces of zucchini could cause it to sink compared with lighter, finer pieces throughout.
There are a lot of things that are different about grain free breads versus conventional or even gluten free. My Better Breads book is a complete course for $14 right now. It also has a money back guarantee if you are not happy.
Hope these modifications help!
Be Well,
Kelley
I think I know the answer. I looked at the bottom of my baking powder can, and it was expired by a considerable amount of time…. That is probably the answer! I will be going out and buying more baking powder (aluminum free). I guess I don’t do enough baking. I already have the Better Breads ebook, but am single right now and only cooking for one unless I go to a group meeting–potluck, etc. That will change soon, though and my husband to be also wants to eat grain free, so I will be using it a lot. We’re even planning to use Wellness Bakery for cake mix for the wedding…..
I wish I could find a grater in between the two sizes I have.
Thanks,
Nancy
Hi Nancy,
I am so glad to hear the baking powder is the likely culprit :-). Please let me know how it goes.
More importantly, CONGRATS on your upcoming nuptials! I am so touched to hear you’ll be using Wellness Bakeries cake mix. When Jon and I got married in 2007, that is what we did. We just gave our mixes to the baker and it turned out beautifully. Please let us know if you have any questions.
Be Well,
Kelley
When making the Keto Paleo Dinner Rolls can I use what I have on hand: Organic India Whole Husk Psyllium Fiber? It’s more of a small flake consistency vs. a powder. Perhaps a spin in the food processor would also do the trick? Thanks!
Michele
Thanks for your question, Michele.
You are right on – just give it a blitz in a blender, Magic Bullet with flat blade or coffee grinder to a very fine powder. Be sure to follow the gram weight!
Be Well,
Kelley
Can I use parchment paper instead of a greased baking sheet? Will this change the final outcome of the rolls?
Hi Diane,
Sure you can use parchment. I suggest unbleached parchment paper like If You Care.
Be Well,
Kelley
I found your Rustic Rye Bread on the WEDO banana flour website and am in the process of making it now. However, I noticed in this recipe that you use the psyllium husk powder but the Rye bread just calls for psyllium husk? Was I supposed to use the powdered for the Rustic Rye recipe or just the husk? I just used the husk because it didn’t specify the powder so I am hoping it will turn out. Please let me know, Thanks!
Hi Angela,
Sounds like the WeDo site has an omission. All recipes in Better Breads call for psyllium husk powder. You can use psyllium husk, but it needs to be ground very finely. Also, did you use required grams? A tablespoon of psyllium husk weighs a lot less than a tablespoon of psyllium husk powder, so the bread will likely be too wet and not rise up as it should.
Be Well,
Kelley
THIS is a MUST TRY IN MY BOOK! I am so thrilled. And I am ADORING ALL of your recipes actually! 🙂
Ooh I’d love to try these as English muffins for Eggs Benedict!
Great idea, Vicky! We love Eggs Benedict in our household. I might even add a little dried dill to the batter to give the muffins a flavor boost. Thanks for your ideas!
Kelly,
These were great! What do you think about making them into tortillas. I miss them, grew up eating home made, that grandma and now my wife made\ make.
I made some that you had the recipe for, sorry, but I could not enjoy them. They lacked the flavor I was hoping for.
But these rolls are great. Got any suggestions, for the tortillas, please.
🙂
If you don’t, I’m going to try, then I can let y’all know.
I just don’t know what to add or take away, to try and add a glutan-like binder.
Hello Kelley,
I am very interested in your book better bread but when I tried to purchase it online I was sad to find out that Lebanon was not on the list of the countries. Can you please tell me how can I get your books.
Thank you and best regards
Mireille
I have been trying to buy ‘Better Breads’ for a few weeks now, ever since I got an email from The Paleo Secret about it, but every time I click on the link at the website, I get a blank white web page. I have tried it in both Mozilla Firefox and Internet Explorer and on two different computers with the same results. 🙁
Well shoot Naleta! I’m so sorry. I am able to access the site from different browsers with no issue, so I cannot tell you what the issue may be.
Hello,
I just discovered your website today, it’s very nice and informative. Can you recommend a substitute
for the avocado oil in this recipe? I am unfortunately allergic to avocado.
Thanks,
Trish
Hi Trish!
Thanks so much for your kind comments and taking the time to write in.
Any stable oil would work in this recipe. Melted coconut oil, ghee or butter would be my choices.
Hope you enjoy!
Kelley
Hey I’m curious what I may have done wrong, I followed the recipe exactly but they kind of went flat all on their own haha. They didn’t stay round, maybe I should leave the 1/4 cup of water out?
Hi Mark,
I published the recipe just as I baked it :-). So I wouldn’t omit the water. It is a necessary component to making the dough rise due to the interaction with psyllium.
What I would do is 1) Make sure all ingredients called for were added ( I know this sounds obvious, but it happens more than you might think) and 2) Check your oven temperature and ensure it is calibrated properly. A lower than called for temperature will not produce the “oven spring” that creates rise.
Enjoy!
Kelley
These worked out really well. Super delicious. I did use husks instead of powder and it worked well.
Glad you enjoyed it, Heather!
Followed this recipe to the T and ended up with something which looks completely different. How disappointing! No roll look to mine – rather like a spread out cookie in shape. Taste was good but it certainly did not look like any dinner roll I have ever encountered in some decades of baking!
No puffing up into the roll shape what so ever!
What is the probable cause of my failure? To my way of thinking, there was too much liquid.
Thanks,
David
Hi David,
Sounds like you may have used psyllium husk, not psyllium husk powder. It makes a big difference due to the surface area of the particles. Smaller particles absorb more water, yielding the rise you see in the photo.
Kelley
Just took my rolls out of the oven half an hour ago. They stayed round but did not puff any at all … they are exactyly the same size as they went in. They taste good though. :). I did use organic psyllium husk powder, but a differrernt brand because that’s what I had on hand. Do you think that’s why they didn’t puff?
Could be, as the weight could be different between brands.
Does altitude matter? Maybe some of the failures are due to living in the mountains?
Not a chance. The recipe was created at 4,900 feet. I live at altitude 🙂
I know that keto works for me, and carbs and sugar make me feel rough in all kinds of ways, but I LOVE them! When I eat keto I miss certain things, which are usually the things on which I relapse. Mostly it’s granola; crunchy stuff (that carrots and almonds do not equal!) and then my breads and muffins and cookies. I finally found a peanut butter cookie recipe that works and I love, and today, I made these dinner rolls. I was a bit skeptical, having tried the “bulletproof bread”” which is, to be blunt, quite horrible! These paleo dinner rolls are absolutely perfect! I love them! I followed the recipe precisely, which usually works, and it did. But now I can see a few tweaks that I could use (vanilla essence, lemon essence) to add a little subtle flavour instead of the basil. I could see some curry flavour too, to throw something different into the mix. These are so good I am taking some to a friend this evening, and will make more tomorrow. OH!, and also, I already had all the ingredients in the house so I didn’t have to run off to the co-op to get one “special” thing, which often happens. Thanks so much for this recipe. It may help me postpone a relapse. Very nice 🙂
Hi Jo,
Thanks so much for your kind and lively comments :-). Having low carb, grain free breads (and desserts) like this one also helps me to “postpone a relapse” on carbs. We all need some comfort food sometimes!
And I love your ideas for different flavors, too. If you try any variations on the recipe, we’d love to hear how it goes.
Be Well,
Kelley
Thank you for this recipe.. they are delicious. Does anyone who if they are suitable for freezing?
I tried these twice and they came out more like a biscuit than a dinner roll both times even though I followed the recipe exactly They were still a bit wet on the inside, but were getting too dark on the outside to leave them in any longer. It may be high altitude as I live in Colorado. Any suggestions? If I make them again, I will try less water.
Hi Peggy,
This recipe was created in Northern UT at high altitude. So that should not be an issue.
Typically, when people say they “followed the recipe exactly” but still have trouble, the culprit is the psyllium. Did you use powdered psyllium husk and did you weigh it? The powdered psyllium husk has more surface area to absorb the water. If you used husk (not powdered), they could turn out wet and will not properly rise.
I don’t usually comment but these turned out great! Thank you for sharing this recipe!
Just put these in the oven, im excited to see how they taste when they come out with my buffalo style chicken thighs! And using them as an English muffins sounds like an amazing idea!
How would you suggest the rolls be stored?
Hi Jody,
I hope you love these veggie-based keto rolls as much as we do!
Store them in an airtight container in the fridge for 4-5 days (if they last that long). You can also wrap in cellophane tightly, then place in a freezer bag and store in your freezer for up to 6 months.
Be Well,
Kelley
I liked the texture and flavor of these buns but they didn’t rise much. The finely grated zucchini seemed quite wet. Would removing some of the moisture help or should I increase the amount of psyllium powder?
Hi Sharon,
It sounds like you did use psyllium in its “powder” form, so that is good. Zucchinis can vary in size and water content, so that is a factor and the reason I specified the weight. Did your zucchini weigh 160 grams? Did your coconut flour weigh 70 grams?
I specified these amounts as they really are necessary to achieve perfect results.
Kelley
Hi Kelley,
Thanks for your reply. I see what I did wrong now. My zucchini was a bit large. I measured 160 grams grated when I should have cut it to a 160 gram piece and grated that. I’ll get it right next time.
Hi Sharon,
Hooray! Patience and persistence (and a tad of good measuring) pays! Thanks for letting me know.
Please let me know how your next batch turns out.
Kelley
I started the keto diet and was having a really hard time with various recipes due to their eggy and spongy texture until I stumbled on this. OMG?????? u save me from From falling off the keto train. This is by far the bess bread recipe I’ve ever, ever tried this bread / roll takes the crown. Since I’ve discovered I’ve made twice(2) both times it came out perfect. Thank u; thank you from the bottom of my belly
Hi Kelly!
I’m so happy to hear that you enjoyed the keto rolls! This bread (and a few of my others) have definitely kept me on the keto wagon as well. We need our comfort foods!
Be Well,
Kelley
i love this diet but i wouldn’t call it a diet at all but a great change in eating habits i have tried so many of the fad diets and never lost weight. this is the first time i am actually feeling so good and the weight is just falling off my diabetes is more controlled with less insulin i look and feel better i would recommend this way of eating to anyone.
I did keto for 3 months and loved it! I lost weight, felt good, and had NO food cravings! In fact, I went from my usual state of nearly constant hunger to having to eat just so I wouldn’t get too skinny! Unfortunately, I didn’t realize that “keto breath” is temporary, so I increased my carbs to counteract that problem and my cravings came back…so did the weight. So, now I’m beginning keto again. I find the first two weeks to be fairly difficult, but after that it’s easy! I’m so glad I’ll have these rolls to help me this time. Having quick and easy alternatives for carb-rich foods makes the transition so much easier! And since I’m gluten free I’ll finally get to have a sandwich again! Yay!
Thanks for sharing your great results on keto, Melissa! It is amazing how much hunger dissipates on this diet.
Hope you love the keto dinner rolls as much as we do!
can you clarify – 3 tablespoons baking powder? or is that teaspoons. for a non american Tbsp tbs is not clear. i took 3 tablespoons baking powder and they were disgusting.
Anna,
The recipe calls for teaspoons… not tablespoons. A tablespoon is 3 teaspoons, so you used 9 teaspoons in the recipe instead of the 3 teaspoons that were called for. So I’m sure they tasted “disgusting” as you did not follow the recipe and the resulting rolls were astoundingly high in sodium.
Kelley
great thank you, not easy when trying to get new recipes that are not avalable in our country langguage (i live in germany) so to clarify language for us outside the US.. can i ask, why you measured baking powder in teaspoons (so that is tsp?) and basil in tablespoons (Tbsp, so now i have understood the difference)
1 Tbsp. dried basil
3 tsp. non-aluminum baking powder
if 3 tsp is 1 Tbsp.
just very curious:-) so that i can understand american recipes better in the future and bring Keto to germany.
Hi Anna,
There are services that can show you what the conversion is to grams for particular ingredients (US to metric), like here: http://convert-to.com/753/baking-powder-conversion-plus-nutritional-facts.html.
Here in the US we have actual “measuring spoons” and I’m sure you can buy them on Amazon in your country.
Our book, “Better Breads” is available in German and downloadable. The measurements are all metric.
Finally, I’d appreciate you changing your one star review on this recipe since it does not reflect the recipe, but is related to user error.
Kelley
thank you, of course i will change the review! i tried changing, but you probably need to delete my comment, i am rating it below again and thanks!
Thank you, Anna! I hope you enjoy the recipe (with the right amount of baking powder 😉
Hi
Do these rolls actually have any crisp or bite to them? I’ve tried cauliflower bread before (a recipe which claimed the bread would be firm and crispy) and it was very moist and crumbly. And also tasted very spongy and eggy – basically not nice at all! I’m looking for a paleo ketogenic bread recipe that is a close to the ‘real’ thing as possible. Does this fit the bill?
Thanks
Jen x
Hi Jen!
I know the icky cauliflower rolls of which you speak 🙂
These are very different – they are chewy and hold together like real bread. They do not, however, form a tough crisp crust like a “hard roll” – that would require starch, and since we’re going for a keto composition here, this recipe is starch free.
Be sure to follow the instructions, weigh your ingredients to ensure the right wet/dry ratio and use the required ingredients (ie – psyllium husk powder) – and I’m sure you’ll be pleasantly surprised with these rolls!
Kelley
Hi again! Just coking back to this recipe is saved on my phone – I’ve since been diagnosed with a gut problem and need to be low FODMAP. Can I swap the coconut flour for almond flour on this? If so, is it 1-1? Thanks x
Hi Jennifer!
Almond flour and coconut flour can be swapped, but not 1:1. Coconut flour is much more “thirsty”, so it takes less coconut flour than almond flour. A good place to start is for every 1/4 cup coconut flour, use 1 cup almond flour.
Please keep in mind, I have not tested this recipe with almond flour. We’d love to hear how it goes!
Be Well,
Kelley
Hi, I made these rolls for dinner last night and they looked horrendous – didn’t rise at all, dark on the outside (like they were made of clay) and purple on the inside. I read in the comments to another similar recipe that someone’s bread rolls had turned purple and I thought it was funny, but they really are purple.
Having said that, the taste isn’t bad at all. The only problem is that no one else in the family dared try them.
Any ideas how I can improve the appearance?
Carly,
The results you should with this recipe are what you see in my photo. Not made of clay. And Definitely. Not. Purple.
Also, I don’t see anywhere in our comments that anyone has had a purple result with my recipe (?). There are no ingredients that would even cause such a reaction. Sometimes grain-free bread turns green, but that’s another discussion for another time.
Many people don’t follow directions or ingredient requirements and expect to get good results. That will not work. The key ingredient in this recipe is the Starwest Botanicals Organic Psyllium Husk Powder. You cannot use Metamucil, you cannot use Psyllium Husk – you have to use finely ground psyllium husk powder, as specified.
If you follow the recipe, you will get the results in the photo.
Kelley
Thanks, Kelley. I followed the recipe and I used psyllium powder, just not the brand recommended by you. It must be something else.
I didn’t say that the purple colour was mentioned with regard to your recipe – it was another bread rolls recipe which was just similar. As I said, the rolls were tasty regardless.
Not keto in this house, just low carb. I made these according to the recipe and they were good. My husband wanted them again today and I didn’t have a zucchini but I had carrots. I used carrots and replaced the basil with cinnamon and they were great! They tasted like a muffin. I know it ups the carbs a bit but might work out for someone who is not on a strict carb restriction diet.
Thanks so much for sharing, Natalie! I’ll have to try your carrot-cinnamon twist on this – I bet my kiddo will especially love them.
Made them again yesterday, we now prefer the carrot version, and added cloves. Delicious! Might try adding ginger next time. They really do taste like muffins, I made a double batch, there are only two of us, and I won’t bother freezing them!
Can you place them in muffin cups to bake .
Hmm, you could… but the shape of the muffin cup will reduce airflow and trap moisture – so it could require longer baking time, or produce an undesirable result.
How much shredded/grated zucchini is in 160 grams? Can’t calculate amount because I don’t know density of zucchini.
Taste was good, but I won’t make these again. They didn’t rise, the outside didn’t “crisp” up at all and the texture was way too soft.
Hi Mira,
From your previous question of “how much zucchini is in 160 g”, it sounds like you did not use the right amount and likely had too-wet dough. This would cause a lack of rise. Also, the texture will be chewy, not crisp.
I specified the exact gram weight because you really do need to weigh for this recipe.
Kelley
I’ve been looking for a recipe like this, and I had all the ingredients on hand so I decided to give these a try. They turned out perfect! So fluffy and moist, yet crispy on the outside, I forgot they were keto friendly for a moment. Best recipe I´ve found so far. I will definitely make these again. Thank you! 🙂
Hi Ida!
Thanks so much for your kind comment – I’m thrilled that you enjoyed them.
Wishing you well,
Kelley
Hi Kelly I am dying to try your recipe, can you tell me if these have a gritty/sandy texture which I tend to find with psyllium husks have made another bread recipe and had to throw it out which was expensive. Thankyou
Hi Pam!
That’s a loaded question 🙂
It depends on:
1 – What kind of psyllium husk powder you use – some are awful. I like Starwest Botanicals which is very smooth and fine.
2 – How sensitive you are to different textures. Some people think bell peppers are “gritty”… so it really depends on you.
I find these rolls to be tender and fluffy with a chewy exterior.
Be Well,
Kelley
I am new to this, but was wondering what the difference between Starwest Botanicals Organic Psyllium Husk Powder and Starwest Botanicals Organic Psyllium Seed Powder. Are they interchangeable in this recipe?
Hi Misty,
The seed and the husk are different – for this recipe you need the psyllium husk powder.
As I said before, I am new to this, so I have a few questions.
I keep reading about weight loss, I am afraid that if I go on it I will lose weight. I have already lost about 20+ pounds, and I didn’t want too. I was 165# and securely in a size 6. After the weight lose nothing fits and i have lose muscle mass which is not a good thing. My Body fat % is at 22. 67.5” and 65 years old. I am in, or was, in great physical condition, and wish to get back to my lean body mass %. I also want to keep my medical conditions under control.
I want to go on the diet for medical reasons, Diabetes and Diarrhea.
1. Will I lose weight if I don’t want to?
2. I am a body builder, until 4 months ago. Is it safe to be on this type of diet and have a rigorous workout schedule? My doctors approve of my workouts and I don’t wish to modify if I don’t have to. I am open to tweaking it though.
3. Any other suggestions are welcome, I want to be in shape and everything under control so when my grand daughter does the obstacle course this fall on base I can do it with her. We have a bet on who will win.
Thank you for any help you can give me.
Thank you for great recipe. Its easy, fast and cheap to make, just its a bit moist inside. But thats ok. I tried to mix in stevia and kakao nibs for a sweet treat and its AMAZING????! We have 7 year ADHD kid and keeping him in keto diet for behaviour improvement. These bonds are saviors ♥️.
I’m vegetarian. What can I use in place of grass fed beef gelatin?
Hi Tracy,
Agar agar is the vegetarian sub for gelatin. Use it measure for measure. Enjoy!
Hi Kelley,
Is there a substitute for coconut flour?
I have a copy of your Better Breads from 2012. Have these recipes been updated and improved in the new book or does the new book just contain different recipes?
Hi Gigi,
Thanks for purchasing Better Breads! We appreciate your support.
Keto Breads has a lot of brand new recipes and some of the best from Better Breads too.
Be Well,
Kelley
How may I get your book “Keto Breads” “Your Guide to Baking Grain-Free, Low-Carb Bread”?
My daughter has it and loves it.
I’ve searched on line, but can’t find that particular one.
Thank you.
Cinda
Hi Cinda!
I’m so happy to hear your daughter is enjoying Keto Breads.
We do have a link to the book page in the sidebar, and here it is again, for your convenience: Keto Breads
Please let us know if you have other questions and thank you for your interest in our products!
Kelley
Do you think I could drop this recipe to replace dumplings in chicken and dumplings
How do I order your paleo baking cookbook, with crackers & bread in it? Can’t find online. Thanks
Hi Kathyrn!
Thank you for your interest in Keto Breads – I linked it here for you.
If you need any further assistance, our Customer Service team is happy to assist you: info@healinggourmet.com
We appreciate your suport!
Kelley