Italian Style Low Carb Savoury Swiss Roll is DAIRY-FREE and LOW CALORIE.
5g net carbs for the entire roll (0.5g per slice).
The question I see most often in the keto and low-carb community is: “What can I have for lunch/take to work?“. Variety is key in any diet, and keto is no exception. Repetitive foods will lead you astray and onto bad choices. And this most often happens when out and about, or when rushing around family and personal commitments.
Enter my ketofied and healthyfied version of a classic Italian picnic/party recipe, Rotolo di Frittata (Frittata Roll). But firstly, I am aware that many of you get tired of eggs, so let me make this clear: it’s a savoury SPONGE with NO EGGINESS.
This versatile roll is ready for the oven in minutes. Then it requires just 10 minutes baking time. After that, the world is your oyster. You can fill it with pretty much anything you fancy.
How To Make Italian Style Low Carb Savoury Swiss Roll
You just need to whip the eggs, then add dry ingredients and whip again. Pour the mixture into a shallow tray and bake. Meanwhile, you can decide what to fill the roll with. The roll itself has a ‘bite’ and is quite dry, more like a soft bread than a frittata, to be fair. Which is a good thing because it will satisfy you nicely.
To compensate for the dryness of the roll, you want the filling to be moist. Slather some cream cheese, mayonnaise or whatever low-carb base sauce you like. Then top with salami, coppa, bresaola, mortadella, prosciutto cotto (cooked ham), prosciutto crudo (raw ham – like Parma or S. Daniele ham), German sausage, chorizo, sliced beef, cooked left-over chicken pieces, and so on. Be creative!
I like to incorporate some vegetables as well. If you’ve made my Zucchini with Lime and Coconut Cream, and some was left unused, you’re in for a treat. Scatter it over the creamy layer, before you add meat, so that nothing escapes as you roll.
The following photos demonstrate how I created mine. Cream cheese, zucchini and prosciutto cotto. Classic Italian.
The roll will need to compact before you slice it. My advice is to make your Italian Style Low Carb Savoury Swiss Roll in the evening. Chilled overnight, the roll will be easy to slice, plus the flavours will have infused and combined beautifully.
Then, in the morning, it will just take seconds to cut 1-2-3 slices and take them to work.
Instant lunch. Or picnic food. Or snack. Delicious. Filling. Highly nutritious. Better and much cheaper than any take-away low-carb food you may find while out and about. Anyone who sees the luxury you’re tucking into will be green with envy.
- Yield: 8 slices
- Serving: 1 slice
- Calories: 56
- Fat: 3.5g
- Net Carbs: 0.5g
- Protein: 5g
- 5 eggs (260g)
- 15g (1 TBSP) lupin flour (U.S. option HERE) alternative option with worldwide delivery HERE (use discount code CmV5vIU8 at chckout)
- 5g (1.5 tsp) oat fibre (U.S. option HERE)
- ¼ tsp fine Himalayan pink salt (U.S. option HERE)
- ¼ tsp xanthan gum (U.S. option HERE)
- 10g nutritional yeast flakes (U.S. option HERE)
- pre-heat oven to 180° C static.
- whisk eggs until frothy, add sifted lupin flour plus all other dry ingredients, and whisk again until smooth and airy - but don't over-whisk, you don't want a meringue-like foam.
- pour egg mixture into a baking tray (22cm x 30cm/8" x 12" - THIS TRAY is close, U.S. option HERE) lined with non-stick parchment paper and level it.
- bake on the lowest rack for 10 minutes.
- remove from oven and let cool for 5 minutes, then flip over a fresh sheet of parchment paper and peel away the old one.
- cover with a clean tea-towel and let cool completely.
- once cooled, top with thin layers of your choice of fillings and roll it up as tightly as you can without the fillings oozing out, starting from the short side and using the parchment paper as an aide.
- roll it tightly inside the parchment paper, twisting the sides like a sweet; then repeat with aluminium foil.
- before slicing, chill overnight or for at least 2 hours.
The roll will remain fresh for up to 4 days, providing it is kept chilled and wrapped firstly in parchment papaer and then in foil.
Macros are for 1 slice and EXCLUDE filling.
The best way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. They are inexpensive and take up very little space. Click HERE for the ones I use. For U.S. option click HERE.
Your feedback matters to me! Please leave a comment below. If you try this recipe, you’ll make my day by sharing a photo on social media with the hashtag #queenketo. Thank you! 🙂
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