Easy Keto Bread Rolls 2.0 (no almonds or eggs)

by hungryelephant


*warning! While this recipe does not contain tree nuts, lupin is a legume, related to the peanut, so beware that it may cause an allergic reaction if you have sensitivity to peanuts! Please do your research before consuming lupin flour.

It’s official! I have finally perfected a dinner roll that is NUT and EGG free. It’s been highly requested ever since I posted my original dinner roll recipe!

These rolls are great – soft, FLUFFY, and super easy to whip up and bake. They take roughly 30 minutes in total to make (and 25 minutes of that is in the oven)

THE BEST PART THOUGH: IT’S ONLY 0.5 NET CARBS PER ROLL. That’s right. 0.5 NET CARBS and only 6 total!!

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So many recipes have an abundance of almond flour, eggs or coconut and sometimes they can just taste ‘off’. No more!

These easy keto bread rolls (2.0) are great for those who have an allergy to almonds, gluten or coconut!

Before I get to the recipe, I will note that the ingredients are a must – you will need a protein powder and it cannot be substituted. As for the lupin flour – it can easily be swapped out for almond but I would highly suggest NOT swapping it out for coconut.

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One more thing – I would HIGHLY recommend following this recipe by weight, especially the liquid. I used 236ml of water which is one cup of water in the U.S, but in the UK, it’s around 250ml which may make your batter more liquidy, so keep an eye out for the water!

Enjoy! These go great with my Eggplant Lasagna, Butter Chicken or even the Spaghetti Squash Alfredo!


Easy Keto Bread Rolls 2.0 (No nuts or eggs)
Yield: 6

Easy Keto Bread Rolls 2.0 (No nuts or eggs)

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

Easy keto bread rolls that take 5-minutes to whip up! Best part is, they are gluten, grain, nut and egg free! Only 0.5 net carbs per roll.



In a bowl, whisk together the dry ingredients.

Pour in the water and stir until it forms a thick cake-like batter.

With wet hands, form the batter into 6 balls of dough. ]

Place them onto a cookie sheet lined with parchment paper.

Bake at 375°F / 190°C for 25 minutes.


This makes 6 rolls.

Nutritional Information per roll:

  • CALS: 74
  • FAT: 1
  • CARBS: 6
  • FIBRE: 5.5
  • NET CARBS: 0.5
  • PROTEIN: 14.7

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 74Total Fat: 1gCarbohydrates: 6gFiber: 5.5gProtein: 14.7g

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Jean April 2, 2019 - 8:40 pm

Thank you H.E.!

Debbie Lieber June 4, 2019 - 7:31 pm

I looked up the Lupine flour you recommended and was very alarmed at the severe nature of allergic reactions that can happen with this product and the known allergen factor in the health field. I would hope you would do more reading on this ingredient yourself and really seriously advise followers to do the same if they have ANY, ANY allergies at all, before trying this type flour substitute. It appears to be very well documented in many countries as a dangerous allergen. I just wanted to suggest that to you as a courtesy to your followers. Thank you!

hungryelephant June 4, 2019 - 2:40 pm

Hi Debbie – there is a warning at the top of the post but have since added another line mentioning that people should do their research before consuming. Thanks so much!

cecilia June 8, 2019 - 3:28 am

we love the rolls! we just used casein protein instead whey and turned amazing !
thanks for the recipe.

Jess July 30, 2019 - 12:50 am

Do you have to use whey? I don’t like that protein and it’s the reason why I don’t like protein shakes haha could I make this without whey?

hungryelephant July 29, 2019 - 8:01 pm

Unfortunately it is needed for this recipe 🙁

Philmoe October 28, 2020 - 9:08 pm

Try casein–see Cecilia’s comment above.

Maria Yearout August 26, 2019 - 11:51 pm

Hi there, I’m wondering if this recipe might lend itself to making a focaccia? Dimpling dough into flat shape, etc.?

hungryelephant August 27, 2019 - 9:27 am

I think that should be ok! you should probably ease up on the baking powder though otherwise it will end up rising too much and look like a square cake 🙂

Mary Jo Bracy-Lake January 17, 2021 - 3:18 pm

I have searched far and wide looking for a recipe for KETO BREAD without any kind of nuts or eggs. I am allergic to both. I did research lupin flour and was pleasantly surprised and pleased.
I couldn’t find vanilla whey, so I bought chocolate flavored whey protein. It was a little sticky so I used oil on my hands. Worked like a charm. The “chocolate buns” came out GREAT. I can have one with a cup of bullet-proof coffee for breakfast and it holds me until lunch without fail. THANK YOU so much for the wonderful recipe. Who would have thought, whey protein.

hungryelephant January 17, 2021 - 3:28 pm

so glad you liked it!

Melissa August 30, 2019 - 6:47 pm

Could I sub some of the water for butter or hwc?

hungryelephant September 2, 2019 - 8:03 pm

Already answered you on insta or FB but replying for anyone else who is curious.

Yes you can, and I’d recommend using butter!

Kate February 22, 2020 - 6:50 pm

Looking forward to making this…is it 3/4 cup (75 grams) or 1/2 cup (50 grams) of isolate? Thanks.

hungryelephant February 24, 2020 - 9:33 am


MJ March 27, 2020 - 4:53 pm

I was interested to know your thoughts on adding yeast (with inulin as a feeder) to this recipe. Im baking them right now, as you have it written. However, I am 90% sure I’ll be trying it with yeast added in a mini loaf tin to see how it goes. Have you tried this? Curious about the end result.

hungryelephant March 29, 2020 - 1:10 pm

Yes I’ve tried it! It ends up a bit fluffier. Ive had others do it as well and it worked out fine!

Lisa May 31, 2020 - 12:38 pm

Hello! My rolls came out so good! They were delicious out of the oven. However my leftover rolls became sticky on the out side. How can I prevent this?

Lyle August 15, 2020 - 1:26 am

How do you store them?

hungryelephant August 18, 2020 - 4:11 pm

In an air tight container or wrapped in cling wrap (seran wrap)

Maria August 24, 2020 - 7:19 pm

Hi This looks really interesting – I have been mucking about with lupin flour for making low carb nutritious bread for a while. Please can you tell me what the Whey Isolate does for the bread making process that makes it vital for your recipe?

hungryelephant August 26, 2020 - 10:10 am

it adds protein and makes it lighter and easier for the yeast to rise the bread

Maria September 7, 2020 - 7:09 pm

many thanks!

Bernadette December 29, 2020 - 6:43 pm

I just made these tonight, since Santa brought me lupine flour! Should they be stored in the fridge?

hungryelephant January 2, 2021 - 11:35 am

Yes I recommend it!

Miss F January 11, 2021 - 6:49 am

Could I substitude whey isolate with pea protein or collagen powder?

hungryelephant January 17, 2021 - 3:01 pm

collagen powder would work best! avoid the pea protein

Jen January 26, 2021 - 8:00 am

Great super easy recipe. I’ll use my 6-Cavity Semi Sphere Silicone Mold next time when I bake it.

tina March 4, 2021 - 2:18 pm

I have read that lupin has a slight bitterness to it. I do not see any sweetener in the ingredients list . Do they have any bitterness?

hungryelephant March 14, 2021 - 6:29 pm

I personally havent tasted any bitterness at all!


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