Keto Dinner Rolls

by hungryelephant

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!

Use code HEdiscount for 15% off individual PerfectKeto products such as collagen powder & MCT oil powder!

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.




keto cravings cookbook, keto cravings

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

*recipe updated on Aug 17/19 to add butter 🙂 (it makes it more fluffy)

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
  • 1/4 cup (118ml) hot water
  • 1/4 cup (50g) butter - melted
  • 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 butter and 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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Rachel December 11, 2018 - 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!

hungryelephant December 12, 2018 - 5:53 am

I used kinetica brand! but this is the best brand ive heard

Rachel December 12, 2018 - 9:38 am

Thank you so much!!

Pierrette November 21, 2019 - 3:47 pm

Hi, i tried your ketogenic dinner rolls recipe. Your recipe says 1/4 cup of water and your video says 1/2 cup of water. Which one is correct? I tried with 1/4 cup of water and it was a total flop. I wait for your answer.

hungryelephant November 21, 2019 - 4:52 pm

hey! so ive altered the recipe since posting the video. Originally I used 1/2 cup of water but since changed it to use 1/4 cup water and 1/4 cup butter.

So you can either use 1/4 cup water and 1/4 cup butter or 1/2 cup water.

hope that helps!

kelly December 16, 2018 - 8:11 pm

But it’s all flavored…that link has flavors…do you use a flavor?

hungryelephant December 17, 2018 - 5:50 am

I used unflavoured – here is the link to the unflavoured 🙂

Laura December 16, 2018 - 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 - 12:36 pm

bahahahaaha isn’t it cute?

Kay December 17, 2018 - 1:01 am

Can they be made without whey powder?

hungryelephant December 17, 2018 - 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 - 5:58 pm

What quantities and for how much longer please?

hungryelephant January 3, 2019 - 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 - 8:49 pm

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

hungryelephant January 21, 2019 - 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.

sandra November 3, 2019 - 9:58 pm

I made them with Flax meal and they were a total flop!! I followed the ingredients exactly, and they were not a soft runny batter, made balls with my hands, (5) and they didn’t melt down at all. Stayed like round balls, used 1 tablespoon baking powder, for leaven as flax meal is heavier. But otherwise followed recipe exactly. baked for 15 minutes., very heavy and doughy in the middle.

Jojo December 18, 2018 - 12:23 pm

Absolutely delicious, no need to try any other recipes

Krisi D December 18, 2018 - 4:16 pm

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

jojo December 20, 2018 - 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 - 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! 🙂

Diann December 20, 2018 - 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 - 6:59 pm

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

jojo December 20, 2018 - 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.

Missy January 9, 2019 - 7:54 pm

Would this dough work for cinnamon rolls?

hungryelephant January 10, 2019 - 2:54 pm

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

Janice November 11, 2019 - 1:32 am

You’re a recipe calls for a quarter cup of butter melted, when do you put that? Or is that for after their baked? Very confusing! I love your tiny toy whisk!

hungryelephant November 10, 2019 - 8:40 pm

Add it into the dry ingredients before thr water. Sorry for the confusion. Hope that helps!

Elaine January 13, 2019 - 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 - 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.

Jeannine January 17, 2019 - 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 - 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.

Suzanne January 21, 2019 - 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 - 3:08 pm

Yes I think that should be ok!

Suzanne January 21, 2019 - 3:35 pm

Thank you SO much for responding!

Crystal January 22, 2019 - 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 - 1:49 pm

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

Ashley January 24, 2019 - 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 - 2:51 pm

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

Kristen January 26, 2019 - 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