“Less than 1 gram: that is the carbohydrate content of our Tasty Rolls for the Keto Diet. They are an excellent choice for those who want to follow a low-carb diet without giving up the pleasure of taste. With simple ingredients and a quick preparation, these rolls fit perfectly into any meal of the day. Also, being keto-friendly, they are perfect for maintaining your diet without sacrifices. You can enjoy one at breakfast, one at lunch, one as a snack and even at dinner if you want. Finally, those following a ketogenic or low-carb diet don’t have to give up bread and can eat every day with more satisfaction and joy. If you have questions about the recipe, the procedure, ingredient variations or the taste and smell of the dough or rolls after baking, you can ask them below or on our official Facebook page.”
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 7Pieces
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 55.59 (Kcal)
- Carbohydrates 2.07 (g) of which sugars 0.03 (g)
- Proteins 2.72 (g)
- Fat 3.84 (g) of which saturated 0.86 (g)of which unsaturated 0.88 (g)
- Fibers 2.30 (g)
- Sodium 71.15 (mg)
Indicative values for a portion of 21 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 0.9 oz lupin flour
- 0.7 oz bamboo fiber
- 1 tbsp Parmesan cheese (about 0.18 oz (≈5 g))
- 1 tsp chia seeds
- 0.25 oz instant savory baking powder (or 3/4 tsp cream of tartar + 1/4 tsp baking soda)
- 1 1/3 tbsp extra virgin olive oil
- 1 pinch salt
- 1 tbsp lemon juice (and a little grated zest if organic)
- 1 1/4 tsp xanthan gum
- 4 large egg whites egg white (about 120 g total)
- 1 tbsp apple cider vinegar
- 2 tbsp water
- 2 tsp lard
Tools
- Bowl
- Hand whisk
- Baking tray
- Precision scale
Preparation
First of all, arrange all the ingredients on your work surface.
Put a mixture of egg whites and water in a bowl, whisk for a few seconds, then add a pinch of salt and continue working until a little white foam forms.
Add a mixture of apple cider vinegar and lemon juice, keep whisking until the mixture becomes semi-stiff (soft peaks).
Add lupin flour and a powder mix made of bamboo fiber, Parmesan, baking powder and xanthan; finally add the fats (olive oil and lard). Mix with the whisk or a spatula.
Scoop the mixture to form rolls of about 1 oz (25–30 g) each. If you prefer larger rolls, suitable for filling for a keto breakfast or snack, make 4–5 rolls of about 1.8 oz (50 g) each. Use two spoons to shape the mixture, since it is soft and sticky.
Sprinkle the tops of the rolls with chia seeds (optional) and bake in a preheated oven at 356°F (180°C) for 20 minutes.
At the end of baking, even if the rolls are golden on the surface, lower the temperature to 302°F (150°C) and let them dry in the oven for about 15 minutes. This way, the inside of the rolls will be dry and fragrant like real bread, completely eliminating any possible egg-white smell.
Transfer the rolls to a cooling rack.
Now they’re ready to be filled. Enjoy your meal and happy Keto or Low Carb dieting.
Macronutrients and Calories for Tasty Rolls for the Keto Diet
If this recipe yields 7 rolls, the value per roll of about 0.74 oz (21 g) is:
(69.98 kcal each):
Proteins: 3.64 g
Fats: 5.13 g
Total carbohydrates: 5.28 g (of which fiber: 4.39 g)
Net carbs: 0.89 g
KETO RATIO: 2.32
The macronutrient distribution is balanced for the keto diet.
Variations: Tasty Rolls for the Keto Diet
It is possible to substitute some ingredients without negatively affecting the ketogenic ratio:
Lupin flour: Can be replaced with almond flour.
Bamboo fiber: Can be replaced with coconut flour.
It is possible to substitute some ingredients without negatively affecting the ketogenic ratio:
Lupin flour: Can be replaced with almond flour.
Bamboo fiber: Can be replaced with coconut flour.
Questions and Answers
Can xanthan gum be replaced in the Tasty Rolls for the Keto Diet recipe?
Yes, xanthan can be replaced with an equivalent amount of agar-agar or edible gelatin.
How can I store the Tasty Rolls for the Keto Diet?
You can store the rolls in an airtight container at room temperature for up to 2 days, or in the refrigerator for one week.
I’d like to try these Keto Rolls, but I’m not familiar with lupin flour — what is its texture and flavor? Where can I buy it?
Lupin flour has a slightly coarse and denser texture compared to all-purpose flour. It has a delicate, slightly nutty flavor without the bitterness found in untreated lupins.
To purchase lupin flour here. You can also try larger supermarkets or natural foods stores.
I’d like to try these Rolls, but I’m not familiar with bamboo fiber — what is its texture and flavor? Where can I buy it? If I can’t find it, what can I substitute?
Bamboo fiber has a light, silky texture and a neutral delicate taste, so it does not alter flavors.
To purchase bamboo fiber here. You can substitute it with coconut flour or almond flour or ground flaxseed flour, all great fiber sources and suitable for a keto diet.
I want to try making the Keto Rolls. I have tried many recipes in the past but often noticed an egg-white smell in the crumb. How can I eliminate this issue?
At the end of the baking time, even if the rolls are golden on the surface, lower the oven temperature to 302°F (150°C) and let them dry in the oven for about 15–20 minutes. This will make the interior dry and fragrant like real bread, completely removing any possible egg-white smell. Therefore, if you use the same ingredients as this recipe and follow the drying procedure, you will eliminate the issue you mentioned.
I would like to make the Keto Rolls without using baking powder. I read in your recipe that it can be replaced with cream of tartar and baking soda. Can you tell me the procedure?
Certainly! Open the package of cream of tartar; for this recipe for 7 rolls use about one third of the packet (so about 3 g, which is roughly 3/4 tsp), add a pinch (about 1/4 tsp) of baking soda (if you have a precision scale weigh about 1 g of baking soda). Pour the mix you created directly into the egg whites while whipping (so at the beginning of the recipe), then follow the procedure as indicated.
Can I remove the lard from the recipe for these Keto Rolls?
Yes, you can omit the lard without making other adjustments. The rolls will still turn out well, although there will be a difference in the macronutrient values.
