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Keto Dinner Rolls
5 from 30 votes

Keto Dinner Rolls

Keto Dinner Rolls combine vital wheat gluten, oat fiber, lupin flour, and golden flaxseed to create low-carb, gluten-reduced bread rolls. The dough incorporates warm water and cream with yeast, sweeteners, eggs, butter, and keto-friendly honey for activation and flavor. Kneading yields dough that bakes into soft, chewy rolls suitable for keto diets without traditional wheat flour.

Prep Time
20 mins
Cook Time
18 mins
Rising
2 hrs
Total Time
2 hrs 38 mins
Servings: 15
Calories: 154 kcal
Course: Bread
Cuisine: American

Ingredients

  • 1 ¼ cups vital wheat gluten (see recipe notes in post)
  • ⅔ cup oat fiber
  • ⅓ cup lupin flour (save 20% with code: KETOCC20)
  • ⅓ cup golden flaxseed + 1-3 TBSP, ground
  • ½ cup heavy cream room temperature
  • ½ cup water about 125°F, very warm
  • 3 tablespoons Monk Fruit Sweetener or allulose
  • 2 egg beaten and room temperature, whole
  • 2 tablespoons butter softened
  • 1 tablespoon Keto honey sugar-free
  • 1 tablespoon active dry yeast
  • 2 teaspoons baking powder
  • 1 teaspoon inulin powder to activate the yeast
  • 1 teaspoon salt
  • butter melted, optional

Instructions

    Cup of Yum
  1. Add the water and heavy cream to a microwave safe mixing cup and heat to 125°F. Pour in inulin, then sprinkle the yeast over the top. Mix for just a few seconds, then allow the yeast to bloom while you mix up your dry ingredients.
  2. In the bowl of your stand mixer, add in the vital wheat gluten, oat fiber, lupin flour, golden flaxseed, sweetener, salt and baking powder.
  3. Whisk briefly to combine, break up any lumps and make it light and fluffy.
  4. Once the yeast has bloomed (should take about 5-7 minutes), with the mixer running, slowly pour it in.
  5. Then pour in the eggs, until the dough comes together.
  6. Add in the butter and honey, then continue mixing, just until combined. Sprinkle in 1-2 tablespoons of golden flaxseed until the dough is barely sticking to the sides of the bowl and isn’t too wet.
  7. Scrape down the sides, remove the paddle, then replace with a dough hook. Allow the dough to knead for 7 minutes, then let it rest for 10 minutes. I use this time to clean up and prepare my pan.
  8. Remove the dough from your mixer. It should be a little sticky, but not really wet.
  9. Once the dough has rested, turn it out onto your board, I use my Silpat because it doesn’t slide around. Cut the dough into 15 portions, and I prefer to weigh them, so I know they’re all around the same size and will cook at the same time.
  10. Take each piece and flatten it out slightly, then pull all the edges into the center, creating a ball. Pinch all the seams together and turn over.
  11. Cupping your hand over the top, roll the dough in a circular motion until the seam has closed and is no longer showing.
  12. Place the rolls in a 9 x 13 pan sprayed with nonstick spray, in 3 rows of 5 rolls each. Spray a piece of plastic wrap with nonstick spray and gently place on top of the rolls, don’t tuck in the ends or wrap it tight. You want to give it plenty of room to expand.
  13. Using the bread proof setting in your oven, allow to proof for 2 hours. To help create the perfectly warm moist environment, place a shallow pan with boiling water on the bottom of your oven. If your oven doesn’t have a bread proof setting, you can place a microwave safe dish or glass with hot water in the microwave, along with the rolls to proof in there.
  14. Preheat oven to 350°F. Remove the plastic wrap and bake the rolls 18-20 minutes or until golden brown and cooked through. If the rolls start to get too brown, lightly tent them with aluminum foil and finish baking.
  15. While they are still warm, brush with the (optional) melted butter over the tops.

Notes

  • Inulin powder activates the yeast; if unavailable, regular honey can be substituted to feed the yeast without changing carbs.
  • A stand mixer helps knead the dough effectively, but hand kneading is possible with more time.
  • Omitting the sugar-free keto honey can reduce oat fiber needed slightly.
  • Specialty ingredients influence texture; consult detailed recipe notes for substitution and troubleshooting guidance.
  • Leftover ingredients can be used in other keto baked goods like breads, garlic rolls, and cinnamon rolls.

Nutrition Information

Calories 154kcal (8%) Carbohydrates 8g (3%) Protein 4g (8%) Fat 11g (17%) Saturated Fat 5g (25%) Fiber 6g (24%)

Nutrition Facts

Serving: 15 Serving

Amount Per Serving

Calories 154

% Daily Value*

Calories 154kcal 8%
Carbohydrates 8g 3%
Protein 4g 8%
Fat 11g 17%
Saturated Fat 5g 25%
Fiber 6g 24%

* Percent Daily Values are based on a 2,000 calorie diet.