Keto Hawaiian Rolls (sweet!)

by hungryelephant

Wow – these keto Hawaiian rolls are absolutely amazing! A nice fluffy bread with a hint of pineapple flavouring. Only 2.8 net carbs per roll!

My last keto bread rolls were a bit denser than these and I think the sugar substitute played a roll to give this a fluffier texture, especially when warm. You’ll notice when mixing it, it is super airy and fluffy!

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The best thing to do when making these is to follow the exact measurements by grams. I say this because 2 cups of almond flour could be between 175g and 215g.. give or take a few more grams. Using cups could alter it slightly that may make these buns more dense or too little could make the dough too watery. A kitchen scale is an incredible thing and I HIGHLY recommend anyone who bakes frequently to pick one up. Even a cheap one! I got mine for €10 at Tesco. 

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One note I will say, I used a deep dish that was greased.. I would suggest using a deep dish, but try to line the bottom with parchment paper. I noticed my dough was slipping and flattening in the dish because of the grease but when on parchment paper it was fine.

If you like these, check out my keto white bread or keto sweet bread!




*recipe updated on Aug 17/19 to add butter – it adds fluffiness! 🙂

Keto Hawaiian Sweet Rolls

Keto Hawaiian Sweet Rolls

Yield: 10
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Hawaiian Sweet Rolls made KETO. These are super delicious and has a hint of a pineapple taste!



  1. In a bowl, whisk together your almond flour, protein, xanthan gum, baking powder, sugar substitute and salt. 
  2. Whisk in the melted butter. It won't fully incorporate but do the best you can. (**This is not in the video**)
  3. Measure out 1 cup of warm water and stir in the pineapple flavouring. 
  4. Pour 3/4 pineapple water into the flour and mix thoroughly with a spoon. 
  5. If it's still fairly thick and some almond flour won't incorporate, add the rest of the water and mix thoroughly. It should have the consistency of a thick batter.
  6. Wet your hands and take a handful of the dough and use your hands to form a ball. 
  7. Place the dough balls into the deep dish. You should get approximately 10 buns out of the dough.
  8. Use your wet fingers to smooth the tops of the balls and place in the oven. 
  9. Bake at 375°F / 175°C for 30 minutes. 


If you are going to bake them separately and not in a dish, bake for around 15 minutes and check.

2.8 net carbs per bun.

Nutrition Information:
Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 172 Total Fat: 11.3g Carbohydrates: 6.6g Fiber: 3.8g Protein: 13.8g

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Kay December 22, 2018 - 12:47 pm

Salt is mentioned in step 1 of the instructions but is not listed in the ingredient list. I used about 1/4 tsp. The dough was so soft I didn’t think I could even get it to roll into a ball to get it into a dish so I used a jumbo muffin pan with large cupcake liners. They are so dry I had to slice the bottoms off and then peel the paper off the sides tearing up the rolls in the process. The flavor is not bad and I can foresee slicing the rolls into rounds to make French toast or even just slicing them to make toast. Are they supposed to be so dry?

hungryelephant December 22, 2018 - 2:20 pm

Hey! I will add in the salt, thanks for mentioning that. I always forget something.

As for the dryness and consistency.. I had the same problem with it being too liquidy, but after it set for a few minutes, it started to thicken up.

In the instructions, I did mention if you were going to bake them separately and not together in a pan, to bake them for about 15 minutes instead of 30. Did you bake it for 30? That might be why they are so dry. I baked one single bun for 15 minutes and it was fairly moist! Let me know!

Alexis Robinson December 25, 2018 - 10:55 pm

Do you think adding a bit of cream cheese to the batter would make them more moist?

Laura December 22, 2018 - 5:28 pm

These look spectacular, can’t wait to make them 😊

TRACIE December 23, 2018 - 1:18 pm

Just took these outta the oven. They are a but dry, whey protein has that effect but great flavor and nice bread feel. Thanks so much!

Jane Irvine December 23, 2018 - 2:21 pm

Is there a substitute for the whey protein powder? Can I use eggs? If so, how many? Also, you said a half cup or 100g of sugar substitute. Am I trying to get a half cup equivalent of sweetener, or an actual half cup of sweetening product? (I’ve had previous disasters by this type of mix-up).

hungryelephant December 23, 2018 - 3:25 pm

You can try to subsitute the whey for psyllium husk but Im not sure how much to use to be honest. As for the sugar substitute, what are you using? If you are using xylitol, monk fruit or erythritol, use 1/2 cup of the actual sweetening product. If you are using Stevia, use 1/2 cup equivalent (which should be MUCH less)

Vennie December 26, 2018 - 2:48 am

Made it just now and it turned out perfect !👌🏻 I used Protein Whey powder (Bob’s Redmill) though, coz I dont have protein isolate, added 1/4 tsp salt , used Xylitol, and baked in a muffin tin (10 buns) for 15 min. It really has a bread texture and it is fairly moist just like the usual dinner rolls, which is just perfect. Thanks a lot for sharing this recipe! Happy Christmas and Bountiful New Year! 😊

Carrie January 8, 2019 - 2:57 am

These are perfect!!! I have gotten very frustrated making recipes that don’t turn out and I am so glad these are awesome! I didn’t have the pineapple flavor but I wanted a sweet roll. Well, these hit the spot. My husband really likes them too. I am excited to try them with the pineapple flavor as well. My dough was actually really wet though so I couldn’t shape them. I just scooped them into cupcake liners which worked perfectly. I’m probably going to be making these a couple times a month for sure! Thank you so much for sharing this!

Debi January 29, 2019 - 10:38 pm

Omg!!! These were amazing !!!!! Daughter and I have been Keto 1.5 years and REALLY miss bread .. made these tonight and LOVED THEM!!! Turned out exactly like the picture! I didn’t have the pineapple flavoring but used anise flavoring and loved it !! The texture was exactly like a biscuit bread!! You must try these

Debi January 30, 2019 - 3:40 am

Daughter and I have been Keto 1.5 years and REALLY miss bread .. made these tonight and LOVED THEM!!! Turned out exactly like the picture! I didn’t have the pineapple flavoring but used anise flavoring and loved it !! The texture was exactly like a biscuit bread!! You must try these

hungryelephant January 30, 2019 - 11:13 am

Yay! so glad you both liked them! 🙂

Monique February 4, 2019 - 12:06 am

Thank you, thank you, thank you for this recipe! My husband love them I love them. One question how should I store them?

hungryelephant February 3, 2019 - 7:09 pm

I put mine in Tupperware and they were fine!

Bambi March 3, 2019 - 2:47 pm

Can you use a whey protein concentrate such as premiere protein powder?

hungryelephant March 3, 2019 - 9:50 am

Should be fine!

Ellie March 7, 2019 - 3:48 pm

I’ve made these twice now, made the second batch lemon flavor instead of pineapple and I LOVE these, they’re the first thing that’s actually had the right bread texture since starting this low carb diet. The only thing is that they have an aftertaste that really gets to me. I don’t drink milk anymore, but when I used to I remember I always had this nasty aftertaste from it and it’s identical to the taste I get with these. I’m sure it’s the whey protein. I don’t want to remove the whey protein altogether as I know that will drastically change the texture, but I was thinking about partial substitution. I have both psyllium husk and oat fiber, but I have no idea what ratios would be best. I guess I’m wondering if you have done any sort of substitutions (or if anyone else here has successfully substituted they whey protein for something else??)

Also a very different thought, I kind of want to try making a pumpkin version of these but I know adding some pumpkin will also alter the texture. If I do that should I decrease the water? Would that be enough to help maintain the texture?

hungryelephant March 7, 2019 - 3:58 pm

Maybe 3/4 cup (50g) whey protein and then 3/4 cup (not sure of the weight) oat fibre.. You could try that and see what happens.

As for the pumpkin – I would add the pumpkin and then add the water until you get a similar texture. Im not sure how much but I’m thinking 1/2 cup?? Im not sure but I’m going to try soon!

Theresa March 31, 2019 - 9:58 pm

Can these be mixed ahead of time and refrigerated and then pop them in the oven when ready to serve? Or can they be baked and then refrigerated and warmed up successfully when ready to serve.? Store in refrigerator or in air tight container on counter top?

hungryelephant April 1, 2019 - 8:32 am

i would bake and then refrigerate or freeze. I stored mine in an air tight container in the fridge but leaving them out won’t do any harm either has there’s no eggs etc.

ShellieBellies November 14, 2019 - 9:16 pm

Has anyone had a successful substitute for the whey? Otherwise, very excited to try this recipe!


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