Fiberflour Low Carb Olive Bread Buns. The taste of real bread rolls. Each just 6.7g carbs.
There is no better way to enrich your Christmas KETO table than with some lovely home-baked bread that everyone can enjoy.
Made with a new flour mix I have recently discovered, these rolls are superb and unlike any other keto ‘bread’ rolls you’ve tried. My Amazing Protein Bread Loaf and Quick & Easy Seeded Protein Bread are still my #1 choices as they are much lower in carbs and taste just like ordinary sliced bread. But for special occasions or when I simply fancy a change, these bread rolls are just perfect.
Don’t like olives? No problem. Just leave them out. Want a different flavour? How about adding some Italian seasoning, sun-dried tomatoes, or seeds of your choice? You can get really creative here.
Fiberflour Low Carb Olive Bread Buns are very easy to make. Just Fiberflour, salt, yeast, warm water and some extra virgin olive oil. You do need to prove the dough for a long time, but that’s no effort at all, as the oven (or a warm place) does all the work for you.
What IS FiberFlour?
First and foremost, it is NOT a gluten free flour. Therefore, if you’re very sensitive/allergic to gluten, you shouldn’t use it. FiberFlour actually contains wheat gluten, which is obtained by separating the gluten from wheat and discarding the latter. You can read more about it HERE.
Secondly, it is made up of certain ingredients that I would normally run a mile from. The listed ingredients are: oat bran, golden linseed meal, wheat gluten, resistant wheat starch, oat fibre, wheat fibre, inulin, polydextrin, guar gum & HPMC (E464), Vitamin C.
Lastly, none of the ingredients are listed as being GMO free or organic.
I must admit that, being accustomed to baking with 100% natural, organic ingredients since my departure from high carbs + processed foods a long time ago, I am not overly keen on some of the above ingredients. I had to look up polydextrin and HPMC in particular, as I had no idea what they were. Both are polymers, which means they are synthetic laboratory products. HPMC works with yeast to make the bread rise. I think polydextrin is one of the new breed of fibre additives that are being incorporated into foods everywhere, but I cannot be certain as a Google search returned zero information.
To conclude: I get it. Low carb flours just don’t function like wheat, so to make spongy and well-risen bakes, without using wheat, manufacturers have to broaden their horizons and seek alternatives. FiberFlour is a new product on the market, and still in the development stage (although it’s already available for purchase on Amazon). I really hope that the creators will fine-tune it, source better ingredients, find organic sources, and thus make it more appealing to naturalist foodies like me.
Is FiberFlour a good flour?
Yes, definitely. It works. It’s lower in carbohydrates than wheat. It’s reasonably priced. Bread tastes very nice indeed. Perfect if you have nut or coconut allergies preventing you from using those ‘flours’.
Is FiberFlour good for you?
Yes. Unless you are gluten sensitive. Its high prebiotic fibre content is great.
Will I use FiberFlour in future?
Yes. It creates amazing baked foods. But occasionally, because it contains gluten, which isn’t gut-friendly.
Would I recommend FiberFlour?
Yes. The flavour is spot on. You will never be able to replicate the wheat taste with coconut or almond flour. With FiberFlour, you get very close indeed.
Here is the Fiberflour Low Carb Olive Bread Buns recipe
If you like olives, follow the recipe below as it is. Otherwise, omit them or replace them with something else of your choice (but remember that the macros will be different). The olives I use are Italian. From the western shores of the Ligurian region, to be exact. They are called Olive Taggiasche and are my favourite olives: softer and sweeter than any other. Plus zero carbs. Taggiasche olives sold in Italy are preserved in extra virgin olive oil. In the Uk, Waitrose seems to be the only supermarket that sells them, although they’re in sunflower oil with a bit of EVOO. No idea if they are available in other Countries. In France the Taggiasca olive is known as Cailletier.
Anyway, that’s just my choice. You can add whatever type of olives you want. Or, like I said, none at all.
As for the technique, the main points to remember are to use warm water, knead the dough vigorously for at least 5 minutes and then prove it twice.
Not something you can make quickly like my other breads. However, there is no difficulty or intense labour involved in making Fiberflour Low Carb Olive Bread Buns. Other than 5 minutes of elbow work if you don’t have a kitchen mixer with dough attachment to do the kneading for you.
Fiberflour Low Carb Olive Bread Buns are truly delicious, with a whole bread texture and flavour that I hadn’t tasted in ages.
And don’t be fooled by the small size of the buns: they are loaded with fibre and therefore very satiating.
Your kitchen will smell like a high-street bakery for the first time since keto life.
Enjoy!
- Yield: 6
- Serving: 1
- Calories: 150
- Fat: 5g
- Net Carbs: 6.7g
- Protein: 10g
- 250g FiberFlour (U.S. option HERE)
- 1 tsp (4g) fine Himalayan pink salt; U.S. option HERE
- 2 tsp (7g) easy bake yeast; click HERE for U.S. option
- 180g warm water
- (optional) 30g drained and chopped taggiasche olives (optional) (in UK, you can buy them in Waitrose)
- ½ tbsp Italian extra virgin olive oil (EVOO) Click HERE for U.S. option
- mix dry ingredients, add EVOO and then warm water, and knead for 5-10 minutes until dough becomes smooth and springy (it will be sticky at first - that's normal)
- cover it with a lint-free tea towel and let it prove in the oven (max 40C) or in a warm area for 1 hour or until it has doubled in size.
- knead a few more times to knock back the air, then incorporate olives, divide the dough into 6 bun shapes and continue to prove for another hour or until puffy.
- pre-heat oven to 175C fan (195C static).
- bake for 35 minutes.
Wrapping the dough, or covering it whilst proving, will prevent a skin from developing.
Prove until it has doubled in size and feels soft and springy when you poke it.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use (UK Link). For U.S. option click HERE.
Enjoyed this post? I really value your feedback! Please leave me a comment. If you make this recipe, make my day and post a photo on social media with the hashtag #queenketo. Thank you! 🙂
Hi, do you know what the macros are without olives? I have made the protein bread which is amazing and tomorrow is chicken and mushroom pie day which we are really looking forward to.
Hi, if you use Ligurian Taggiasche olives, they have zero carbs. For other olives, I suggest you look at the nutrition label on the specific tin/jar, as macros can vary quite a bit.
I made these tasty rolls and they were very nice thank you so much! They just didn’t rise much but I think the yeast i used was a bit old. I have a question please: do i need to add sugar for the yeast to work if i am using ordinary yeast? Thank you.
Hi Mai, thanks for stopping by. Easy/Instant Yeast doesn’t require activation, although as you say, you don’t get much of a ‘rise’. If you use ordinary yeast, you’ll get more rise, but you’d need to let it ‘bloom’ in warm water with 1/2 tsp sugar (or 1/2 tablespoon inulin) first. The sugar gets ‘eaten’ by the yeast bacteria, so you needn’t worry about it.
Made these – delicious. Bread next? Slightly overbaked them so no photo but they even tasted good toasted.
Brilliant! Have you tried the protein bread loaf or seeded bread?
Yes & really enjoyed the protein loaf (very filling too) but this has the texture of bread. The Yorkhire Puddings are amazingly good too! Only just came back to the site as looking for sponge cake recipe – a new challenge!
Welcome back Chris! The basic sponge recipe is very versatile. I have a new recipe coming up on 1st April for an even easier and extremely light sponge (both in terms of weight and calories).
Have just made the bread rolls. They were quite tiny and did not rise very much, however they tasted very much like bread and were delicious. Could this recipe make a pizza dough base? I can’t seem to find a pizza base that tastes authentic. I am very new to Keto ( one week) so will keep looking.
Will be trying some more recipes out when I can afford the ingredients as everything seems to be very expensive and there is a different ingredient in every recipe that we don’t yet have
All the best
Tom
Hi Tom, as with ordinary bread, they need a lot of elbow work so the gluten stretches the fibres, otherwise, the rise suffers. But they are not like ordinary bread, so don’t expect miracles. You’ll also find that they pack a punch in terms of being satiating.
I think fiberflour is too high carb for a pizza base, but that depends on the macros you’ve set for yourself. Have you tried my Lupin Pizza base?
You’re right about niche ingredients being expensive – some more than others. Anyone can do keto with meat, eggs, cheese, bacon and veggies, but life soon gets boring. Baking opens up a whole new keto world of interesting meals. Think of it as an initial investment: my Amazing Bread Loaf and Lupin Pizza Base, for example, require very little of the niche ingredients they’re made with, so what you buy lasts ages.
As you’re a newbie, feel free to ask for help anytime. Welcome to keto!