Keto Dinner Rolls

Keto Dinner Rolls


Say hello to the perfect side for your keto dinners with our Keto Dinner Rolls. These fluffy, buttery rolls are not only delicious but also low in carbs, making them the ideal addition to your keto meal plan. Enjoy the comfort of dinner rolls without the guilt. For personalized keto meal plans and comprehensive support, explore the Custom Keto Meal Plan and the 28-Day Keto Challenge.

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Serves: 8
Difficulty: Intermediate
Course: Side Dish
Cuisine: Keto
kcal per Serving: 120


  • ▢1 ¼ cups vital wheat gluten, (see recipe notes in post)
  • ▢⅔ cup oat fiber
  • ▢⅓ cup lupin flour, (save 20% with code: KETOCC20)
  • ▢⅓ cup ground golden flaxseed, + 1-3 TBSP
  • ▢½ cup heavy cream, room temperature
  • ▢½ cup very warm water, about 125°F
  • ▢3 tablespoons monk fruit/allulose
  • ▢2 whole eggs, beaten and room temperature
  • ▢2 tablespoons butter, softened
  • ▢1 tablespoon sugar-free Keto honey
  • ▢1 tablespoon active dry yeast
  • ▢2 teaspoons baking powder
  • ▢1 teaspoon inulin powder, to activate the yeast
  • ▢1 teaspoon salt
  • ▢Optional: melted butter


  1. Add the water and heavy cream to a microwave safe mixing cup and heat to 125°F. Pour in inulin, then sprinkle the yeast over the top. Mix for just a few seconds, then allow the yeast to bloom while you mix up your dry ingredients.
  2. In the bowl of your stand mixer, add in the vital wheat gluten, oat fiber, lupin flour, golden flaxseed, sweetener, salt and baking powder.
  3. Whisk briefly to combine, break up any lumps and make it light and fluffy.
  4. Once the yeast has bloomed (should take about 5-7 minutes), with the mixer running, slowly pour it in.
  5. Then pour in the eggs, until the dough comes together.
  6. Add in the butter and honey, then continue mixing, just until combined. Sprinkle in 1-2 tablespoons of golden flaxseed until the dough is barely sticking to the sides of the bowl and isn’t too wet.
  7. Scrape down the sides, remove the paddle, then replace with a dough hook. Allow the dough to knead for 7 minutes, then let it rest for 10 minutes. I use this time to clean up and prepare my pan.
  8. Remove the dough from your mixer. It should be a little sticky, but not really wet.
  9. Once the dough has rested, turn it out onto your board, I use my Silpat because it doesn’t slide around. Cut the dough into 15 portions, and I prefer to weigh them, so I know they’re all around the same size and will cook at the same time.
  10. Take each piece and flatten it out slightly, then pull all the edges into the center, creating a ball. Pinch all the seams together and turn over.
  11. Cupping your hand over the top, roll the dough in a circular motion until the seam has closed and is no longer showing.
  12. Place the rolls in a 9 x 13 pan sprayed with nonstick spray, in 3 rows of 5 rolls each. Spray a piece of plastic wrap with nonstick spray and gently place on top of the rolls, don’t tuck in the ends or wrap it tight. You want to give it plenty of room to expand.
  13. Using the bread proof setting in your oven, allow to proof for 2 hours. To help create the perfectly warm moist environment, place a shallow pan with boiling water on the bottom of your oven. If your oven doesn’t have a bread proof setting, you can place a microwave safe dish or glass with hot water in the microwave, along with the rolls to proof in there.
  14. Preheat oven to 350°F. Remove the plastic wrap and bake the rolls 18-20 minutes or until golden brown and cooked through. If the rolls start to get too brown, lightly tent them with aluminum foil and finish baking.
  15. While they are still warm, brush with the (optional) melted butter over the tops.

Note: These Keto Dinner Rolls are a delightful addition to any keto meal, offering the taste of traditional dinner rolls without the carbs.

Nutrition Facts (per serving):

  • Calories: 120
  • Fat: 10g
  • Protein: 5g
  • Total Carbs: 5g
  • Net Carbs: 2g
  • Fiber: 3g
  • Sugar: 0g

For personalized keto meal planning and more keto resources, visit the Custom Keto Meal Plan and embark on the 28-Day Keto Challenge to make your keto journey delicious and successful. Enjoy your Keto Dinner Rolls!


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