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, bread roll recipe, keto bread roll recipe, dinner roll recipe, keto dinner roll recipe
Yield: 5

Keto Bread Rolls - No Eggs or Cheese!

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:



Amount Per Serving: Calories: 164Total Fat: 11.5gCarbohydrates: 5.7gFiber: 2.4gProtein: 12g

You may also like


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!

Patti February 7, 2022 - 11:56 am

It flopped on me too and I tried twice in the same night. It wasn’t sticky at all per the video and they were like bricks when they came out of the oven. I used unflavored egg white protein powder so am wondering if that could be the difference. I thought they were interchangeable? Idk. Would love to know what I did wrong as they look amazing.

hungryelephant February 28, 2022 - 3:55 pm

oh no! i thought they were interchangable too! not sure what went wrong. Maybe it. might need less egg protein – let me look into it!

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

Veronique April 21, 2019 - 9:26 am

Mine didnt cook in the middle either!?

hungryelephant April 21, 2019 - 4:27 am

Did you alter any ingredients?

Shannan March 21, 2021 - 9:19 am

Mine either these were gross ?

Charlotte January 26, 2019 - 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 ?

Line January 27, 2019 - 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!

Melony January 29, 2019 - 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 - 11:12 am

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

Melony January 31, 2019 - 8:51 pm

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

Kari January 30, 2019 - 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 - 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!

Chris February 7, 2019 - 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!

Jacalyn R February 24, 2019 - 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!!

Susan G February 25, 2019 - 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 - 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 - 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 - 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 - 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 ❤️??

Amy February 28, 2019 - 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 - 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:

Suzanne March 4, 2019 - 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 - 7:46 pm

Mine were like that too! Should be fine ??

Zyl Delfin September 7, 2019 - 1:03 am

I never seen you the 1/4 cup of butter to it but the recipe ingredient says 1/4 cup hot water and there’s also 1/4 cup melted butter. Should i omit the butter or not?

Dale September 13, 2019 - 5:01 pm

From HUNGRYELEPHANT comment below (Aug 22):

Add and mix it in after the dry ingredients and before the water! Hope that helps!

Candice Sauerbrunn March 10, 2019 - 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!

Kim D March 13, 2019 - 12:11 pm

Can you use liquid xanthum gum?

hungryelephant March 13, 2019 - 2:34 pm

ive never heard of that but yes should be fine!

Katrina April 14, 2019 - 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

hungryelephant April 15, 2019 - 8:06 am

hey! you should be able to buy it at any health store – or online at amazon etc. A quick google search shows me you can find it at Coles but that’s a bit pricy and I think you’d be able to find it a bit cheaper (i think)

Camilla April 20, 2019 - 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.

Denyse June 13, 2019 - 10:58 pm

Could this be used for pizza dough?

hungryelephant June 14, 2019 - 5:40 am


Jennifer August 23, 2019 - 12:00 am

When do you add the butter? With the water or dry ingredients?

hungryelephant August 22, 2019 - 7:14 pm

Add and mix it in after the dry ingredients and before the water! Hope that helps!

Kristi September 6, 2019 - 11:45 pm

Has anybody used Pea protein isolate for this recipe? How did it work?

jenny October 13, 2019 - 2:31 pm

I am so stoked about these recipes. I have tried every keto bread recipe coming and going and have been dissatisfied with them all. These recipes are so different and so good. EASY and quick and great textures. I have done the rolls several times, the fluffy sandwich bread many times and now the onion and cheese bread. I havent tried the scones yet. at first I made them with unflavored whey concentrate and they were good, but I finally broke down and ordered whey isolate. The difference it makes is huge. If you make these recipes with the recommended ingredients and follow the directions there is no reason they should fail. Ive made them often enough I have them memorized and I have finally found keto bread I like.

Amy October 19, 2019 - 11:52 am

How did you get these down to 3 net carbs ? The almond flour alone (I used Bob’s Red Mill) has 32 net carbs. So with 5 servings, that’s more than 3.3.
P.S. The biscuits turned out perfectly!

hungryelephant October 19, 2019 - 1:44 pm

Hey! Glad you liked it! For some reason almond flour is always labelled differently with carbs (ie. The one I use says it’s like 8 total carbs for 1 cup??? Which is wildly off) So I always go by the US food database which says almond flour is around 24 carbs per 1 cup. Hope that helps!!

21 OF THE BEST KETO BREAD - November 29, 2019 - 12:05 pm

[…] Dinner Rolls from The Hungry Elephant […]

Mytinyketolife January 5, 2020 - 9:25 am

First, my family & I LOVE, love this recipe!! This (& your other bread recipes) are my go-to Keto bread recipes!! Do you think this recipe could make pretzels or pretzel bites? I’m trying to find a recipe similar to this one for pretzels. Thank you your time.

hungryelephant January 5, 2020 - 10:58 am

That is a good idea! I may just have to try that!

Linda S February 13, 2020 - 9:48 pm

So I made these last night, and they sort of “melted” in the pan. I rechecked all my ingredients and amounts, and as far as I can tell, everything matched up to your recipe, however I used Bulletproof collagen powder which has zero carbs. Not sure what went wrong but I got zero rise on them, they were more like a pancake than a roll.

hungryelephant February 14, 2020 - 7:36 am

Hmm it sounds like your baking powder my have been bad!

CindyCee April 4, 2020 - 9:10 pm

Thank you, thank you! I just made these and they are wonderful. Wow!

Vanessa April 19, 2020 - 12:31 pm

Can I make this into bread load?

hungryelephant April 21, 2020 - 3:18 pm

yes! but you’ll need to bake a bit longer

Linzie July 21, 2020 - 7:03 am

Holy crap! These are sooo good and easy! HOWEVER, I will point out that the ml listed for the 1/4 cup water actually measured out to 1/2 cup (probably left over from before the switch to 1/4 cup butter in place of some water in the recipe) so for those of us who religiously use a scale when keto baking (always recommended) this could explain why some commenters wound up with “soup” batter. Luckily I caught it before adding the water to the mix and wound up with great rolls. Actually, I agree with whoever commented that they are more like buttermilk drop biscuits than a yeasty sort of “roll.” But absolutely delicious with great texture. Thanks! I’ll be making this again and again.

Tilda October 2, 2020 - 2:34 am

I just made these, although my dough was super dry. I weighed all ingredients except for the water, which I measured to 1/4 of a cup. I just took them out of the oven and they are just a crumbly mess lol. Maybe its my protein powder that absorbed too much liquid? I dont know, should I add more water and butter? They were more like crumbly biscuits than soft bread. I really want these to turn out because this is the first time I have actually LIKED the taste of keto bread, and I have tried MANY recipes. Please help!

Also they turned out way too salty (I used salted butter) so next time I’ll omit the extra salt.

Thanks for this recipe! I hope you can answer my question.

hungryelephant October 8, 2020 - 7:29 pm

hi! so hmm it might have been the protein powder although to be honest, these arent SUPER soft. they are more on the biscuity side but shouldnt be crumbly. Perhaps next time, omit 1/4 of the protein powder and see if that works!

Dinora June 9, 2021 - 12:51 pm

Thank you for this delicious recipe, I was amazed of the look, taste and aroma. Love it ?

Melinda E. June 24, 2021 - 1:38 pm

Just tried the dinner roll recipe and it was fantastic!
Taste was much to my liking. Yes, they are a bit heavier than a traditional roll or biscuit but the taste was just like a southern buttery biscuit that grandma used to make. Just seems that we need to forget about the old ways of thinking about food ( love southern cooking… but not healthy sometimes). Forget the old and embrace the new to live healthier lives.
I am 65 and plan to be around a long time. Thanks to people like you who create these recipes I no longer feel like I am missing out on anything. Keto is really a life saver.
And thank you again.
M.E. type 2 Controlled Diabetic ( thru healthy foods)

Patti Schwabe February 21, 2023 - 12:51 pm

I just made these and they are delicious!! I used Isopure whey protein powder, fresh baking powder and when I measured the 1/4 c water, used all but about 1/2 T. Used spatula to divide and put in Mini Silicone Loaf mold. Made 6. Baked 13 min and they are perfect!! I took pictures but don’t see anywhere to share. Thanks for a great recipe!


Leave a Reply

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More

Privacy & Cookies Policy
Skip to Recipe