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So- I definitely thought I’d muck these keto dinner rolls up because I’ve tried several bread recipes and barely any of them turned out. The ones that did, I didn’t really like the presentation.

but GUYS. I think I have finally figured out an amazing gluten free & keto flour recipe that is PERFECT for bread, rolls and other delicious things. The ratio of almond flour to whey protein is just right. The best part is the protein is so light that it gives the bread a decent rise!


As for these rolls, I cant even begin to describe these.. You barely taste the almond flour, you hardly taste the protein powder. The possibilities with this flour is endless.

The only downside is that it’s hard to handle. The dough is a bit sticky, so I HIGHLY recommend wetting your hands before forming your rolls.

I will be working on a similar recipe using coconut flour very shortly, but in the meantime, these keto dinner rolls go great with my Butter Chicken, Dumpling Soup, Spaghetti Squash Alfredo or Eggplant Lasagna!

BEST BRAND: For keto, the lower the carbs, the better, especially if you’re diabetic. I HIGHLY recommend to use Isopure Whey Isolate. It is ZERO carb. Here is a link to the product: Link here   and here is a link to a review about best protein powders for diabetics: Link here. but please note there may be an insulin reaction. Diabetics should consult a doctor or do their research before consuming whey protein powder.




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My first cookbook – Keto Cravings – is on Amazon now!

Keto Bread Rolls - No Eggs or Cheese!

Keto Bread Rolls - No Eggs or Cheese!

Yield: 5
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Low carb, keto and gluten-free. These dinner rolls are not made with eggs OR cheese and taste incredibly close to regular wheat bread.


  • 1 cup (100g) almond flour
  • 3/4 cup (50g) keto protein powder
  • 1 1/2 tsp baking powder
  • 1 tsp xanthan gum
  • 1/2 cup (118ml) hot water
  • 1/2 tsp salt


  1. In a mixing bowl, whisk together your almond flour, protein powder, salt, xanthan gum and baking powder.
  2. Pour in the hot water and use a spatula to mix the ingredients all together until you get a nice dough. It will be sticky to touch.
  3. Wet your hands and take a small chunk of the dough and form into a ball.
  4. Place the rolls onto a cookie sheet lined with parchment paper.
  5. Bake at 375°F / 175°C for 10-12 minutes or until they are a nice golden brown.


3.3 net carbs per roll.

Nutrition Information:
Yield: 5
Amount Per Serving: Calories: 164 Total Fat: 11.5g Carbohydrates: 5.7g Fiber: 2.4g Protein: 12g
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  1. Rachel

    December 11, 2018 at 8:31 pm

    Would you be willing to tell me what brand of whey you use or what to look for? My mom and I are new to keto and are having a hard time figuring it out. Thank you for the hope of yummy biscuits!

  2. Laura

    December 16, 2018 at 2:15 pm

    I don’t know whether to trust you on this or not! I mean, anyone who is whisking anything with the equivalent of a toy whisk…. 😂 j/k! I mean I will probably try it. 😂

    • hungryelephant

      December 16, 2018 at 12:36 pm

      bahahahaaha isn’t it cute?

  3. Kay

    December 17, 2018 at 1:01 am

    Can they be made without whey powder?

    • hungryelephant

      December 17, 2018 at 5:50 am

      you can make it with psyllium husk or flax seed instead but it’d need to bake longer

      • Angie

        January 3, 2019 at 5:58 pm

        What quantities and for how much longer please?

        • hungryelephant

          January 3, 2019 at 7:06 pm

          Not sure off the top of my head but let me look into it and I will let you know. I know someone did try it, but I just gotta find their comment. Hold tight!

          • Gina

            January 20, 2019 at 8:49 pm

            Were you able to find the measurements for using the psyllium husk and how long to bake?

          • hungryelephant

            January 21, 2019 at 11:24 am

            yes, so it looks like they used equal amount of flax meal (not psyllium) and 15 minutes in the oven at the same temperature. They also mentioned that it could have stayed in a BIT longer.

  4. Jojo

    December 18, 2018 at 12:23 pm

    Absolutely delicious, no need to try any other recipes

  5. Krisi D

    December 18, 2018 at 4:16 pm

    Unbelievable how good these are!!!! And Easy!!!! They taste like buttermilk drop biscuits to me! Absolutely love them 🤗💕

  6. jojo

    December 20, 2018 at 6:15 pm

    I have a question about the video. Im watching you put in the ingredients but when it comes to the baking power and Xanthan Gum it looks like you are putting in more than a teaspoon. If you watch it you put in a teaspoon of baking powder more than once the same with the gum. I can see your reflection in the bowl and see you go back in the containers for more ingredient. Mine came out delicious but flat so im wondering if you are actually putting in more than is listed on your ingredient list. watch the video and you will see what I mean. Thank you !!!

    • hungryelephant

      December 20, 2018 at 6:33 pm

      Hey! So for this recipe I used a 1/4 tsp spoon, so I needed to use 4 for 1 teaspoon and thats why I kept going back for more. I hope that makes sense. Let me know if you have any more questions! 🙂

  7. Diann

    December 20, 2018 at 6:55 pm

    I’m getting ingredients out to make the rolls., when do you put in salt??? I don’t see it in the video or written instructions.

    • hungryelephant

      December 20, 2018 at 6:59 pm

      Add it in with the dry ingredients – i forgot to add it in the video.

  8. jojo

    December 20, 2018 at 7:06 pm

    LOL. Thank you for clearing that up. And thank you for such a great recipe. Ive tried sooooo many different ones and this one is by far my favorite. No over powering egg flavor, soft inside, and super easy to make.

  9. Missy

    January 9, 2019 at 7:54 pm

    Would this dough work for cinnamon rolls?

    • hungryelephant

      January 10, 2019 at 2:54 pm

      I think it might be too difficult to handle to make cinnamon rolls, but it’s worth a try.

  10. Elaine

    January 13, 2019 at 7:51 pm

    Was wondering if it would be possible to replace the whey with vegan protein powder? (Because that’s the only unflavoured protein I have at home) And if yes, do you think I would have to adjust the quantities of powder or water?

    • hungryelephant

      January 14, 2019 at 11:57 am

      I think that should be fine! I dont think you’d have to change the quantities. Try adding in your water 1/4 cup at a time just to make sure it doesnt get too watery.

  11. Jeannine

    January 17, 2019 at 11:02 pm

    What would the loaf bread be like? Do you have the recipe for that? It looks so good and soft. I’m tired of eggless bread going flat and tough.

    • hungryelephant

      January 18, 2019 at 11:31 am

      I havent tried it yet because I ran out of protein but once my new batch comes in Im going to try a loaf. You can definitely try it in the meantime. You’d probably have to bake it for about 30 minutes I would think.

  12. Suzanne

    January 21, 2019 at 2:20 pm

    Do you think this is one of those times when collagen could be used in place of whey? Thanks so much!

    • hungryelephant

      January 21, 2019 at 3:08 pm

      Yes I think that should be ok!

      • Suzanne

        January 21, 2019 at 3:35 pm

        Thank you SO much for responding!

  13. Crystal

    January 22, 2019 at 11:50 am

    I tried your recipe this morning. While the taste was great the texture was all wrong. They were super dense. I flowed the recipe exactly. I used the isopure unflavored whey protein as recommended. Any advice on how to make these fluffier?

    • hungryelephant

      January 22, 2019 at 1:49 pm

      How old is the baking powder that you used? It may have been that?

  14. Ashley

    January 24, 2019 at 2:09 pm

    Is is possible to substitute the almond flour with coconut flour? I have a severe tree nut allergy and can’t eat almonds.

    • hungryelephant

      January 24, 2019 at 2:51 pm

      Ive tried and it didnt really taste well. Still working on a nut free alternative!

  15. Kristen

    January 26, 2019 at 6:57 pm

    Min did not cook in the middle – very gooey – I put them back in the oven but it’s been like 30 minutes so i’m sure they will be overcooked but I just want the middle cup. Any suggestion on what went wrong? I bought keto collagen protein power unflavored. And I just bought a brand new baking powder

    • Veronique

      April 21, 2019 at 9:26 am

      Mine didnt cook in the middle either!🙈

      • hungryelephant

        April 21, 2019 at 4:27 am

        Did you alter any ingredients?

  16. Charlotte

    January 26, 2019 at 7:42 pm

    Just made these. Much better than other low carb rolls that usually has eggs, sour cream, butter and other moist ingredients. Did not come out quite as fluffy as yours look, but the taste was great. Thanks for the recipe 👍

  17. Line

    January 27, 2019 at 11:58 pm

    Delish! I added a few tsp of nutritional yeast in the second batch to give it a bit of cheesy flavour…yummy!

  18. Melony

    January 29, 2019 at 7:05 pm

    So, I just made these using Vital Proteins brand Beef Gelatin as the protein. They flattened, ending up looking more like a cookie. I wasn’t sure that it would work as a protein powder but then the internet didn’t really answer. It has 17g protein, so I thought…well, might as well try. Thoughts??

    • hungryelephant

      January 30, 2019 at 11:12 am

      Hmm i havent tried beef gelatin. Did you alter any other ingredients?

      • Melony

        January 31, 2019 at 8:51 pm

        No. I didn’t. I’m gonna try again with a different protein powder!

  19. Kari

    January 30, 2019 at 6:51 pm

    Any tricks to getting them to look and taste like yours do? Do these freeze well?:-) also. Any ideas on making this a loaf of bread?

    • hungryelephant

      January 31, 2019 at 7:46 pm

      hey! i think they should freeze just fine!! Mine were fairly basic so they might be too bland, so if you want some flavour, id add in some spices. If you’re looking for like a bread to use with butter/sandwiches etc. this should be fine as it is. If you want to make a loaf, bake for 30 minutes!

  20. Chris

    February 7, 2019 at 6:42 pm

    These were so yummy! I used the Keto Meal protein mix (vanilla) so it added just a little sweetness to it but it was delicious! I’ll definitely make again. Plus the recipe is so easy to follow. Thank you so much for sharing it!

  21. Jacalyn R

    February 24, 2019 at 8:51 pm

    Soo, I hate seeing posts where people have changed EVERYTHING about a recipe and are like “thanks, it was delicious “ BUT I didn’t have some of these ingredients and so many questions about substitutions were asked that I went ahead with what I had and tried it anyway somewhat for the sake of others, but mostly because I really wanted rolls today 😫. And… it was OK, so here are my substitutions: ground flax instead of whey protein, 3/4 cup water instead of 1/2, mine were VERY dry so I also added 1 tbs of real mayo, no additives, hoping to up the fat count, help the ability to rise etc… to not much avail… they didn’t rise at all, were dense and hardly seemed baked through after almost 20 minutes in the oven. I think the flavor was good for what the biscuits were and the texture was okay, but nothing like what it would be with the original recipe. I’m going to find some protein (and maybe even buy some xanthum gum) and possibly try again, it seems so promising since others have had success! Good luck all!!

  22. Susan G

    February 25, 2019 at 7:26 pm

    My dough will not thicken up. It’s like mush. I followed the directions to a T. I could not even form a ball. I had to plop down a pile. Anyone else have this problem?

    • hungryelephant

      February 26, 2019 at 10:50 am

      That is how the dough is supposed to be. It is very mushy and you have to use wet hands to form a ball so the dough stick to your hands

    • Susan

      April 13, 2019 at 1:11 am

      Mine was like soup. I wouldn’t be able to form a ball if I wanted to. Waiting for them to come out of the over. How did yours turn out?

      • hungryelephant

        April 12, 2019 at 8:15 pm

        If this happens again, you could always throw it in a greased loaf tin and bake as a loaf! Mine isnt super thick either when I make it but I use wet hands to make a ball and it usually turns out. It’s always good to go buy grams/ml as well since it’s more precise. Using cups can change ratio drastically

        • Susan

          April 13, 2019 at 7:08 am

          It turned out ok. I prefer to use a scale when I cook or bake. They didn’t rise like yours, but I’d definitely make them again. My picky 5 yo even had 1 and snuck a bite from another lol
          I’ll be posting a photo collage.
          I used them as Sloppy Joe buns. They stayed together without crumbling ❤️👍🏻

  23. Amy

    February 28, 2019 at 1:20 pm

    Has anyone used this to make a hamburger bun? Or does anyone have a recipe for a low carb bun that doesn’t use eggs and cheese?


    • hungryelephant

      February 28, 2019 at 1:57 pm

      hey amy! Yes, I have made an egg and cheese free hamburger bun. The recipe is very similar to the dinner rolls:

  24. Suzanne

    March 4, 2019 at 7:45 pm

    Mine are in the oven now. My batter was more like brownie batter – I measured everything with a metric scale too. I did use protein isolate which is similar to protein powder. Hoping they turn out ok.

    • hungryelephant

      March 4, 2019 at 7:46 pm

      Mine were like that too! Should be fine 🤞🤞

  25. Candice Sauerbrunn

    March 10, 2019 at 9:35 pm

    I’ll be honest. I was so desperate to make these the first time and only had vanilla flavored protein powder. So I went for it. Holy cow! They were amazing! Almost like a Hawaiian Roll! I’m going to make them again today with isopure. I can’t wait!

  26. Kim D

    March 13, 2019 at 12:11 pm

    Can you use liquid xanthum gum?

    • hungryelephant

      March 13, 2019 at 2:34 pm

      ive never heard of that but yes should be fine!

  27. Katrina

    April 14, 2019 at 11:51 pm

    Im in AU, and very keen to make these for my daughter, who is a coeliac and also doing Keto – what do you mean by protein powder? Is this something I can buy at a supermarket? My husband brought home Hemp Protein Powder by Macro as thats all he could find, and the colour is yuck – but it doesn’t smell nice either

  28. Camilla

    April 20, 2019 at 8:25 pm

    Unfortunately you can’t shape batter into a ball. I plopped mine into the cookie sheet into piles. They rose nicely and I ended up with 6 rolls. I forgot that I was supposed to make 5. Texture was fine. Tastes too much like the whey protein. Next time I’ll use way less water and will add a seasoning to them before baking. Good job though. These far surpass Fathead rolls. Looking forward to having a cheeseburger in one tonight with bacon, mayo, tomato, lettuce, pickles, etc.


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