Keto Lupin Dinner Rolls - No Dairy, Eggs or Nuts

KETO LUPIN DINNER ROLLS – NO DAIRY, EGGS or NUTS

Keto Lupin Dinner Rolls – No Dairy, Eggs or Nuts. No Yeast, Grains or Gluten. 1.8g net carbs. And because there’s no butter, no cheese and no cream, they are also LOW CALORIE. 

This ultra easy, vegan recipe delivers 8 rolls that are oven-ready (no Brexit pun intended) in minutes. No need to whip, prove or blend anything.

Once baked, the lupin flour bread rolls will remain fresh for a few days and can be re-heated for a crumbly, feather-light crust.


So many low-carb/keto friends struggle with bread options. But packaged low-carb bread is hard to find and always full of non-optimal ingredients. And the myriad recipes you can find on the net seem to deliver inconsistent results for most people. Which can be disappointing and disheartening, considering the expensive ingredients that are often involved. So here’s my newest creation. No need to faff with yeast and dough proving. And anyone who needs to avoid dairy, lactose, eggs, nuts or gluten can enjoy fabulous bread rolls without a high carbohydrate load.

Keto Lupin Dinner Rolls - No Dairy, Eggs or Nuts

Tips to Achieve Perfect Keto Lupin Dinner Rolls – No Dairy, Eggs or Nuts

This recipe takes minutes to prepare and requires minimal equipment. A bowl, jug, a fork, disposable gloves (not actually necessary – but extremely helpful), a sheet of parchment paper and your oven rack. And of course, your metric weighing scales. Get all the ingredients out and you’re ready to begin. I ought to remind you all that lupins belong to the same botanical family as peanuts. Therefore, if you have a peanut allergy, consider whether you want to take the risk (reactions are extremely rare but the potential is real).

Keto Lupin Dinner Rolls - No Dairy, Eggs or Nuts

 

Why I ONLY provide Metric Measurements

The lovely aficionados who have been following me for a while know that this is a gram-friendly site. I cannot work with imperial measures and translating metric to imperial simply DOESN’T WORK (I’m aware it’s fine the other way round).  Translating grams/imperial measures to cups and spoons is even more impossible. You get ridiculous results, like 0.82 cup… what the hell is that???? Not to mention conversion tools – those cannot possibly distinguish between 240g of berries and 240g of whey protein powder – for example, so they would compute those weights to 1 cup for both… with disastrous consequences. So please don’t hate me. It’s the way I roll :). And the only way to bake with precision in order to deliver consistent results.

So yes. Get metric food scales. They cost the same as a few Starbucks coffees and take up very little space. No faffing with multiple cup sizes, zero washing up, no room for error. Once you’ve mastered their simplicity, you will wonder how on earth you managed without them all those years… ;D

Keto Lupin Dinner Rolls - No Dairy, Eggs or Nuts

With scales ready to go, sift and weigh dry ingredients directly into a large bowl, then combine them with a fork. In a separate bowl or jug, heat the water until it is hot but not boiling, stir in oil and vinegar then pour into the large bowl over the dry ingredients and mix using the same fork.

Did I mention there’s no eggs to whip? Oh yes. I did… 😀

Keto Lupin Dinner Rolls - No Dairy, Eggs or Nuts

Shape the dough into a log, cut into 8 pieces and bake. Put your feet up for an hour or so and then you’ll have the most astounding keto dinner rolls, with so little effort it’s hard to believe.

Enjoy!

KETO LUPIN DINNER ROLLS - NO DAIRY, EGGS or NUTS
 
Author: 
Nutrition
  • Yield: 8 bread rolls
  • Serving: 1 roll
  • Calories: 82
  • Fat: 5g
  • Net Carbs: 1.8g
  • Protein: 4g
Recipe type: Bread & Crackers
Cuisine: Krtogenic. Low Carb. LCHF. Egg Free. Dairy Free. Nut Free. Grain Free. Gluten Free. Vegetarian. Vegan.
Prep time: 
Cook time: 
Total time: 
Hard to believe that these bread rolls are free from so many ingredients. But even if you can tolerate everything, you'll be impressed with how easy, quick and tasty they are.
Ingredients
Instructions
  1. pre-heat oven to 170°C static and place a sheet of non-stick parchment paper over an oven rack.
  2. using a large pyrex glass or mixing bowl, sift and combine dry ingredients.
  3. add oil and vinegar to the hot water and give it a stir.
  4. pour the liquid over the dry ingredients and quickly combine using a fork - the mixture will thicken very quickly - keep working the dough until everything is well amalgamated.
  5. wearing food-safe disposable gloves (U.S. option HERE), shape the dough into a log approximately 30cm/12”.
  6. slice the log in half and then each section in half again, until you obtain 8 pieces.
  7. shape the pieces so they’re rounded, and space them out over your lined oven rack.
  8. bake for 60 mins; turn oven off.
  9. using a wooden skewer, pierce 3 holes into the bottom of each roll and put them back in the oven (heat off) for 10 minutes - this is to ensure that the centre is cooked through.
  10. remove from oven and let cool.
Notes
These rolls will be light and partly hollow inside.

I keep mine in a bread/produce paper bag over the kitchen counter - there’s no need to keep them refrigerated.

The rolls will soften once cooled. If you prefer a crust, just cut them in half and toast them for a couple of minutes.

The only way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. Click HERE for the ones I use, or HERE for U.S. alternative.

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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4 Comments

  1. Thank you so much for the quick reply and for searching for me! I found that Italian product on Amazon France too, but the delivery charge is over 20 EUR, I’m not sure I can justify that. But I think I’ve found an Italian company to buy from directly, at more reasonable costs. Will let you know how the rolls turn out!

    • Right, sorry Christine, the delivery charge wasn’t visible to me here in the UK.
      Just a thought… iherb.com has a UK and also an EU delivery service. I’ve bought NuNaturals Oat Fibre from them in the past and the delivery charge wasn’t outrageous. Might be cheaper than getting it from an Italian supplier. THIS is the direct link to the correct page.

  2. Hello, these look very tempting! But I can’t get oat fibre here in France. No problem getting oat bran but I understand it’s not the same thing. The oat fibre you mention is available on Amazon FR but the postage cost is prohibitive. Any suggestions for substitutions? Thank you.

    • Hi Christine, oat fibre is obtained from the indigestible part of the grains, so it is very different from oat bran, which is very high carb. I found a product on the French Amazon site that appears similar to the one I use, HERE is the link. You definitely need to use oat fibre for this recipe to be successful.

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