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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Average rating 4.5 / 5. Votes: 16

16 Comments

  1. 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.

  2. 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!

  3. 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.

  4. Antoinette Helfer

    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 😀

  5. 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.

  6. 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.

  7. 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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