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.
Enjoy!
- 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 QUEENKETO5 at checkout)
- 60g fine coconut flour (U.S. option HERE)
- 10g 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 mix dry ingredients thoroughly.
- 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 it until everything is well amalgamated and a dough forms.
- 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 smooth, then flatten them to 1cm height; set aside for 15 minutes.
- place the rolls over an oven rack lined with non-stick baking paper, and make 2-3 deep cuts over the centre of each.
- bake for 60 mins; turn oven off and check if they sound hollow when tapped.
- if they don't sound hollow, pierce 3 holes into the bottom of each roll using a wooden skewer, 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.
I wish I could upload a picture! I made them once I I got pancakes with good flavor. Second time around I doubled the baking powder, added 1/2 tsp yeast (I usually add it to my keto breads), did not flatten the dough and set up the oven at a higher temp for 10 min. Turned out picture worthy.
I have an oat quick bread recipe from an old Irish cookbook that I’ve been wanting to make again since I’ve been on Keto. What makes it special is that it uses buttermilk AND if you let it sit overnight it has the flavor of sourdough. I’m wondering if this roll recipe might be modified to recreate this sourdough-like flavor in keto bread. What do you think? And if you think it might work, how would you modify the recipe?
Hi Melody,
what a beautiful name you have! I would simply swap water for buttermilk and see how the rolls turn out. No idea if you’d get a sourdough flavour in the end, but hey, it’s worth a try. Perhaps best to halve ingredients, so as not to waste much in case it goes horribly wrong.
What a sweet surprise. Thanks for your response. I tried making them as your recipe States. Sadly they turned out like cookies with an underdone inside even after poking holes and let him sit in the oven. I think it has to do with the fact you’re at sea level and I am three thousand feet above sea level. I know the times and ingredients need to be adjusted but I just don’t know to what degree and which ingredients I need to change. It is very frustrating. The flavor is great. I just have flat underdone rules that I can’t use. Do you have any suggestions?
I think you’re right about how location can affect baking. I don’t really know what to suggest.
The only thing I can say is that when I’m testing bakes that turn out to be a disappointment, rather than throwing them away, I blitz them to crumbs and store them for later use. If what you ended up with is wet inside, either discard the moist part, or cut them in half and pop them in the oven on low heat until totally dried up – then whizz them into breadcrumbs and store.
I thought about that. I’m thinking also I could use them as a kind of crouton in my soup. 😀 I looked up the problem for a solution and found this with some ideas. I tried them and it didn’t work for my situation https://www.sweetashoney.co/keto-baking-tips/ However, you might find them useful. I think my problem was that the dough wasn’t thick enough. How would you suggest I thicken it up? It was more like really, really thick muffin batter. It barely held shape. I was thinking I should add more flour, but I’m not sure which one or if I should use a combination.
Way to go, Melody. Sorry I couldn’t be more helpful on this occasion.
I would love to make these rolls! 🙂 Since it’s not possible to buy oat fibre where I am (unless I pay a lot of money for some import fibre + shipping!!), can I use bamboo fibre instead? Would you use the same amount, so 30 g bamboo? Thanks!
Hi Lynn, I haven’t tested these rolls with bamboo fibre, but I doubt it would be a success story. The two fibres are very different – oat fibre is very fine, powdery and absorbent, bamboo fibre is like small tufts of cotton wool and is very hygroscopic (I use it to bake goods that I want to remain moist, like brownies for example). If you have a go, I suggest 10g bamboo fibre… but you may find the rolls wet in the centre. I’d love to hear how they turn out. Best of luck!
P.S. iHerb have an EU site where you can buy NuNaturals Oat Fiber. For your convenience HERE is the link.
My daughter made these for me. She didn’t like them as she doesn’t like the taste of lupin. However, I loved them! To me, they have the texture of the inside of a large butter bean and taste similar to an Asian red bean bun, which I have been missing. Could I please have the full carb count per roll please, so I can record it in my food log?
Hi Zoe,
each roll contains 1.8g net carbs, of which 12.6g total carbs and 10.8g fibre.
Thank you so much! Your recipes are awesome x
Hi – I’m an American who prefer metric standard to imperial, and use a metric scale. (damn Roland Regan – we almost did the right thing and he fY*ed it up.)
I was thrilled to find this recipe because I thought I would never eat bread again. This is the only bread recipe of any kind that’s made up entirely of ingredients I tolerate and have on hand, with the exception of pink Himalalayan salt. This was only because I didn’t realize I was out of pink salt when I started the project, so I used finely ground sea salt.
Sadly, even though I believed I was following your intructions exactly, my rolls turned out to be discs – rising not much higher than the centimeter they started at.
Did I “quickly combine” too slowly? Was I TOO quick, and therefore not amalgamate the dough enough? Is the salt type crucial?
I’d attach a photo, but I don’t see how to do that. Further, I don’t want anyone to think these novice rolls are what you intend the result to be.
How do I get this right? Any advice?
Hello Yvonne and thank you for reaching out.
I’m truly astounded that the rolls didn’t rise much. They should rise quite a bit, with the fibres stretching out as air expands inside, as the photos show. What you’re describing has never happened to me, so I’ve no idea what might have gone wrong. Having read comments from other bloggers about lack of rise in their bakes, I can only suggest what they suggest: baking powder may be old or a bad batch – perhaps spoilt by heat or environmental moisture. Or more likely it was the psyllium’s fault – it’s an odd beast that doesn’t always behave in the way one expects.
As for working the dough quickly, the dry ingredients absorb the liquid fast, so you need to mix it immediately in order to ensure a homogenous dough. This only takes a few seconds, then you knead by hand, but without over-working the dough. Perhaps don’t flatten the dough rolls quite so much before you bake them and see what happens. And also, sometimes ovens leak out heat, so it may be worth trying a higher temperature for the first 10 minutes, to give the rise a good start ( a bit like when baking choux pastry).
Incidentally, I never throw anything away: If what you baked is inedible, may I suggest you brake the rolls up and leave them in the oven to dry at low temperature; once dry, blitz them in your food processor and dry the crumbs out again (I use residual oven heat overnight); then let cool and store in a sealed glass jar. You’ll have home-made bread crumbs ready to use when a recipe needs them.
Best wishes. x
Just made these rolls. I followed the recipe and instructions exactly as written. On taking the rolls out of the oven after the final 10 minutes with the oven off found the rolls completely uncooked in the middle, still wet dough ! Certainly did not look like the fluffy rolls you made.
The rolls are quite small and to be uncooked in the middle after an hour……any ideas ?
I have an oven temp gauge which read 170 as the temperature of the oven so don’t think it’s the oven.
Hi Jacqueline, that’s never happened to me before.
Did you bake them using static or fan mode? Because fan heat tends to bake more on the outside, whilst static cooks the centre better.
Did you place them on a silicone baking mat, or on parchment paper? – silicone retains moisture, whilst paper allows better drying from the bottom up.
And did you make 3 holes on the bottom before you put them back in the oven?
Other than checking those points, I can’t think why they would still be raw inside. I suggest you halve all ingredients to minimise waste and have another go.
Sorry I can’t offer more help.
Hi, I have just made these and am having the same problem. After the 10 minutes with the oven off and 3 holes in the bottom they were still completely raw inside so I popped them back in at 170 for another 20 mins, and STILL RAW DOUGH!!! Did you ever find out the answer? I’ve cut them in half and am cooking them a bit longer now so I can save the ones I’ve made
Hi Lottie, it’s happened randomly to me too! But I found the reasons: 1) Kneading too much and compacting the dough too much. 2) Different oven not heating the same way as my old one.
Solution: work the dough lightly and avoid compacting the dough balls; reduce oven temperature and bake for longer.
While mine did not puff as beautifully as yours, they did pass the taste test of the non-keto person of the household. So I will be making these again!
That’s really nice! Thank you for sharing your experience. They are as close to Italian-style rolls as I could get.
I bought some fibre flour to make another recipe on your site – is this the same as the oat fibre you use here?
Hi Abi, they’re very different beasts.
Fiberflour is a mixture of ingredients that includes wheat derivatives and gluten, and can be used on its own in place of wheat flour, almond flour, coconut flour, etc.
Oat fibre is a pure, single ingredient, with zero gluten and zero carbs. It is used for bulking and moisture control and to reduce the overall carb-load.
Hi what can I use instead of Oat fiber? because here in Spain it’s difficult to find one. Thanks:)
Hello, sometimes I get mine from i.herb (when out of stock on Amazon). They have a EU website and Spain is on their country drop-down list. Search “Nunaturals Oat Fiber” using the American spelling. I’m sure you’ll find it. It’s a very useful ingredients in keto/low-carb baking, but you only need a little, so a pouch will last you ages.
I suppose oat fibre could be replaced with a different kind of zero-carb fibre, but I have no idea what the result would be like, as I’ve not tested alternatives.
I made this recipe as written, but instead of baking, I made flat breads.
Using a tortilla press to flatten 2 oz ice creams scoop of dough between 2 pieces of parchment paper, made perfect circles!
I cooked, without oil, on a non stick comal & it’s now a staple in our house =D
Sounds fabulous Antoinette, I will most definitely have a go at using this batter for flatbreads… I might just use my waffle cone machine and see what happens! Thank you for the tip 😀
Hi, thanks for sharing your baking creations and recipes! I’m interested in trying this recipe as I just bought a bag of lupin flour and also prefer nut-free, gluten-free, dairy-free options for keto baking. I do see psyllium husks used in this recipe though. I prefer not to use phyllum though as I don’t deal with it well. Can I sub with either flaxseed or chia seed? Would the result be very different?
Hi Claire,
I’ve not tried those substitutions, so cannot really tell how different the rolls would turn out. Psyllium isn’t my gut’s favourite ingredient either, but it’s quite a unique beast in that it mimics gluten by adding stretch to whatever you bake, so I use it for that specific reason (in minimal quantities). Chia and flax add bulk and have a slight binding quality, but no stretch, plus they’re high in calcium, which I try to reduce as much as possible, and my gut dislikes flax as well 🙄. Nothing to stop you giving it a go, though… what could possibly go wrong…:D P.S. I think flax meal would work better than chia.
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.
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.