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.
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).
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
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… 😀
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.
- Yield: 8 bread rolls
- Serving: 1 roll
- Calories: 82
- Fat: 5g
- Net Carbs: 1.8g
- Protein: 4g
- 60g lupin flour (U.S. option HERE) (world-wide delivery option HERE - use discount code CmV5vIU8 at checkout)
- 60g fine coconut flour (U.S. option HERE)
- 30g fine psyllium husk powder (U.S. option HERE)
- 30g oat fibre (U.S. option HERE)
- ¼ tsp xanthan gum (U.S. option HERE)
- ½ tsp baking soda
- 2 tsp baking powder
- ½ tsp fine Himalayan pink salt (U.S. option HERE)
- 1 TBSP (15g) apple cider vinegar (U.S. option HERE)
- 2 TBSP (30g) extra virgin olive oil (U.S. option HERE)
- 400g hot water (not boiling)
- pre-heat oven to 170°C static and place a sheet of non-stick parchment paper over an oven rack.
- using a large pyrex glass or mixing bowl, sift and combine dry ingredients.
- add oil and vinegar to the hot water and give it a stir.
- 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.
- wearing food-safe disposable gloves (U.S. option HERE), shape the dough into a log approximately 30cm/12”.
- slice the log in half and then each section in half again, until you obtain 8 pieces.
- shape the pieces so they’re rounded, and space them out over your lined oven rack.
- bake for 60 mins; turn oven off.
- 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.
- remove from oven and let cool.
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.