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).
Fluffy low carb 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?
How to make pull-apart Keto bread rolls – step by step:
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.
See the froth and bubbles in the image above? That’s what needs to happen.
While you are waiting for the yeast to proof, combine all dry ingredients in a separate bowl and set aside.
2.) Once the yeast is proofed, add it to your eggs, egg whites and melted butter and blend well.
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.
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.
The dough thickens really quickly.
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.
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.
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.
Getting hungry? I could have a second breakfast just looking at these pics!
Tips and tricks for pillowy-light Keto bread rolls
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.
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 3/4 cup of almond flour. This should be sufficient to achieve the same dough consistency you can see in image 4.
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 tsp of apple cider vinegar as well.
Love low carb baking? Here are some more deeeelicious Keto bread roll recipes:
Tried this recipe? Give it a star rating below!
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Pull-Apart Keto Bread Rolls
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Ingredients
Dry Ingredients
- 2 cups / 200g almond flour or ground almonds
- 3 tbsp whey protein powder
- 3 tbsp psyllium husk powder
- 2 tsp baking powder
- 2 tsp inulin
- 2 tsp active dry yeast
- generous pinch of salt optional
Wet Ingredients
- 2 eggs, large room temperature
- 2 egg whites room temperature
- 1/4 cup / 50g butter melted
- scant 1/4 cup / 50g Greek yoghurt
- 1/3 cup / 80ml lukewarm water
Instructions
- Proof the yeast! Put the yeast and inulin into a bowl and add the warm water (40 Celsius / 105 Fahrenheit). If you don't have a thermometer, the water should be warm to the touch. Cover the bowl with a kitchen towel and leave in a warm place for 5-10 minutes until it starts to froth and thicken.
- In the meantime, combine the dry ingredients - almond flour, protein powder, psyllium husk powder, baking powder - in another bowl and set aside.
- Using an electric mixer or a food processor, whisk the room temperature eggs and egg whites, melted (warm, not hot!!) butter and the activated yeast mixture until well combined.
- Add the yoghurt and the first half of the dry ingredients mixture. Blend until combined, then add the second half of the flour mix. The dough will thicken quickly as the psyllium and the almond flour absorb the moisture.
- Line a pie dish or a casserole dish with parchment paper. Lightly wet your hands and form eight dough balls. Make sure you leave some space around the rolls as they will significantly increase in size.
- Cover the dish with lightly oiled cling film and a kitchen towel and return to a warm space for around 50 to 60 minutes until the rolls have substantially expanded - see the images in the post. I like to place my tray on top of the radiator.
- Towards the end of the rising time, pre-heat the oven to 175°C/350 Fahrenheit.
- Bake for around 15 minutes or until the rolls are starting to brown. Then cover loosely with aluminium foil and continue to bake for another 7-10 minutes.
Video
Notes
Nutrition
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Celeste says
Hello! Is there anything that one can substitute the whey powder with?
Katrin Nürnberger says
Hi Celeste, it is essential for a fluffy and wheat-like texture. You can try to sub it with more almond flour, but I cannot guarantee the rolls will be light and pillowy. My guess is that they will be denser.
Karen Varbalow says
I am just making this and my dough is no where as thick as yours. I’m thinking I should add more almond flour until it is the consistency in your photo. I know I used all the correct ingredients.
Katrin Nürnberger says
Hi Karen, yes, the consistency should not be liquid. You can either add more almond flour. And double check that you’re using psyllium husk POWDER (very fine powder) and not whole psyllium husk (looks like powder at first glance but is really little sticks). YOu’d need to double the amount if you substitute the powder with the husk. I hope this helps
Karen Varbalow says
I would like to try this but do not have inulin. I see you have suggested maple syrup or honey instead but then it will no longer be suitable for my ketogenic diet. Is there anything else you can suggest?
Katrin Nürnberger says
Hi Karen, the yeast will feed on the sugar or maple, so it’s ok to use. I used the inulin, because I felt more comfortable with it, so I can understand your reservations. But I am not aware of any other options.
Sharon Mattinson says
Hi Katrin
I haven’t made the rolls yet but I’ve rated 5 stars because the recipe sounds so good! Please advise me – I have inulin syrup – would I still use 2tsp to proof the yeast?
Katrin Nürnberger says
Yes, I’d use the same amount
Stephanie Gazdagan says
Hello! I tried making these tonight and unfortunately they came out a bit eggy in texture. Is this normal? Is this what I have to get used to being on keto? Eggy bread? Hahaha. Thanks so much!
Followed the recipe to a T so I don’t think it’s something I did. Any feedback is appreciated! Thank you!
Katrin Nürnberger says
Hi Stephanie, what a shame you did not like the rolls. I don’t they taste eggy,. But we’re all different and maybe bread with eggs is just not your thing. Egg whites help with the rise, that’s why eggs are a popular ingredient in low carb bread. It is possible to make low carb bread without egg, but it is way more dense than wheat bread. Try and find a recipe online and give it a go. The only bread recipe without egg that I currently have on the website is this naan bread.
Dawn Kennedy says
Hi we’re all kind of keto partners together so I’m sure she won’t mind if I just suggest hungry elephant she has a great recipe with no eggs I don’t think thank you
Leanne Viljoen says
Hi Katrin,
Your recipes and accompanying information are great ! Thank you. I’m just checking that the nutritional value of the fibre listed must be deducted from the carbohydrates to get net carbs?
Many thanks, Leanne
Katrin Nürnberger says
Hi Leanne, yes, that’s correct – you have to deduct the fibre.
Gladys Pickell says
I dont have dry active yeast, only instant ueast can this be used instead
Katrin Nürnberger says
Is is yeast granules? They work well!
Caroline says
Hi I made these they are so nice but was wondering how best to store them thanks for a wonderful recipe Caroline
Katrin Nürnberger says
Hi Caroline, I store mine on the counter in a cookie jar for a day, then I put them in the fridge. They are also good for freezing.
Mary R Sweeney says
For sweetener what about erythritol? I have a bag of sweetener from Costco that contains monkfruit, stevia and erythritol. I do have maple syrup so I could use that if you think it’s best but of course I’d like to try the erythritol combo unless that won’t work at all with yeast? I also would like to substitute flax seed powder for the psyllium husk. What do you think?
Katrin Nürnberger says
I’d use the maple syrup. Flax powder should be ok, just check that your dough has a good consistency. Psyllium is crazy absorbent so you may need to add a little more flax (but substitute 1:1 for starters).
Stephanie Sisson says
I don’t have yogurt. Can I use sour cream instead?
Katrin Nürnberger says
Yes, that should work, too. Maybe use 10g / 1 tbsp less butter (so 3 tbsp only) because you’re adding more fat to the recipe.
Janice Ping says
The rolls look delicious. I do not have whey protein powder. Can I omit it or substitute for something else? I’m very new to low carb baking. Thanks.
Katrin Nürnberger says
I haven’t tried it, but you could probably use more almond flour instead.
Krista says
I got ready to make these and realized my psyllium husk powder is expired. Is there something I could use instead? I have different things available, coconut flour, oat fiber, vital wheat gluten.
Krista says
Also, I don’t have insulin. I have seen on other low carb bread recipes that use yeast that , since it is such a small amount, they use either sugar or honey, that the yeast eats the sugar and it’s ok to use.
Katrin Nürnberger says
That’s correct – you can use honey instead, if you have that
keith e varcoe says
It is inulin a sweet fiber not insulin which is a drug for diabetics.
Katrin Nürnberger says
Hi Krista, I wouldn’t use coconut flour because I find it’s not a good binder. I think ground flax may be a good substitution, if you have that. I don’t have any experience with oat fibre, so I can’t really help with that one. Keep in mind that psyllium is VERY absorbent so if you substitute it with anything else you may need to increase the amount accordingly.
Debbie says
This recipe sounds marvelous! I’ve just restarted Keto and am still in the adjustment phase – so I don’t go off the rails too soon.
My question is regarding the egg whites. I have a bag of egg white powder and wonder if I could use that in place of the egg whites here and will still incorporate the whole eggs.
I was thinking of baking them in a muffin top pan instead of “pull apart” so I could then slice them in half and warm in the toaster, as needed. Would need to adjust baking time since they would be separate rolls. Suggestion on time if I do this?
Katrin Nürnberger says
Hi Debbie, I really have no idea how egg white powder works. Do you add water? The idea with the egg whites is to trap air in them by whisking them which the makes the batter light and fluffy. If you add water and it ends up looking the same as real egg white, it should be fine.
As for baking it in muffin cases – no problem! My guess is you’ll probably need to reduce the oven time by a little because you have the hot air circulating all around them. Probably around 5 minutes less, 18-20 in total. But this is just my best guess. Definitely keep an eye on them!
Maureen Vallance says
Hi
I’ve made these rolls twice and both times I’ve had to add extra dry ingredients to be able to handle the dough but reading other comments nobody else seems to have had this issue so I’m wondering what I’m doing differently. Any ideas? The rolls are delicious though even with extra quantities.
Katrin Nürnberger says
My guess is that it could have something to do with the psyllium husk? I’m using psyllium husk powder in the recipe and it it much finer (and therefore twice as much fits into the spoon) than “whole” psyllium husk, which looks like powder at first glance, but is in fact tiny sticks.
Almond flour can also have different levels of coarseness, but the one I use tends to be coarse (regular ground almonds), so my bets are on the psyllium.
I’m glad that you managed to get the consistency right though by adding additional ingredients. Sounds like you’ve worked it all out without me 😉 It’s a time-consuming recipe, so I would hate for anyone to produce a bread that’s disappointing.
Would love to hear your thoughts!
Maureen Vallance says
I made it again and doubled the psyllium I’m using as you suggested and you’re absolutely right, the consistency was as it should be. Love these rolls and trying your recipes. Thank you.
Katrin Nürnberger says
Perfect! So glad they turned out well after all 🙂
robin Cariveau says
don’t like breads made with almond flour or coconut flour. How can I use vital wheat gluten or oat fiber in place of the almond flour to make these?
Katrin Nürnberger says
Hi Robin, I wouldn’t know the exact measurements because I don’t bake with either. Sorry I can’t help!
Stacey B. says
An exceptional grain free recipe. They’re delicious, have an excellent texture, and are better than anything you can buy in the store. I added a 1/2 tsp of kosher salt to the dry ingredients the second time I made it, and liked it with the added salt.
Maricruz Gonzalez says
They look delicious. Can I use any other whey protein? or has to be the one you use. Thanks
Katrin Nürnberger says
i’ve only ever used whey protein, but I guess any unflavoured protein powder should work.
Laurie says
These are in my oven at the moment. They look and smell amazing! We’re planning to have then as mini sandwiches for dinner one night this week. I’m curious if you’ve ever tried to make these into cinnamon rolls? They are one of my favorite foods so I would love a way to make them that’s low carb!
Katrin Nürnberger says
I think they would probably make great cinnamon rolls, taste-wise. They may be a little tricky to shape into swirls though. You’ve only made them yesterday and probably remember the consistency of the dough better. I do have a recipe for cinnamon rolls on my site – have you tried that one yet?
Damita Ivey says
Hi K –
Thanks for sharing, I just can’t imagine life without bread! So I was so happy to find your site.
Tried this recipe today, had to sub Konjac powder cause I had no whey, otherwise I followed the recipe. Rise is good, looks good, flavor is good, except I’ll add more salt next time. My only issue was that they came out kinda heavy, like a moist, dense muffin, instead of a light dinner roll. Any suggestions?
Blessings & thanks so much – D
Katrin Nürnberger says
Hi, I have never used konjak powder so I don’t know how this would affect the recipe and if it was a contributing factor to your rolls being heavy. However, almond flour is higher in fat than wheat and therefore you’ll always have a different texture to wheat rolls. I think the only super-airy low carb bread is cloud bread, which is basically baked beaten egg whites.