These incredibly delicious microwave low carb rolls are made quickly into two single serving rolls for when you are missing bread, but don't have a lot of time. Just 3 g net carbs per roll. Oven directions also provided.
Low Carb Bread
Whether you're on a keto diet or low carb diet, the fact remains that enjoying traditional dinner rolls made with refined flours and sugar will spike your blood sugar and cause cravings.
The best way to reduce cravings is to make great tasting foods that are low carb, but keep you satisfied and keep your blood sugar balanced.
If you are working hard this year to remove sugar and refined carbs, but still want to enjoy some of your favorite foods so you don't feel deprived, this is a fantastic roll recipe that will be perfect for you!
This single serve dinner roll can be chopped into pieces for croutons, dipped into soup or smothered with avocado or butter. Load it up with your favorite fillings, whatever you prefer.
Ketogenic Diet versus Low Carb Diet
A classic keto diet is one that has no more than 20-25 net carbs a day, a moderate amount of protein and a high amount of fat, anywhere from 70-80% a day.
Not everyone will lose weight with this classic approach and not everyone needs to follow a ketogenic diet to lose weight. Others may just need to be on a low carb diet to see weight loss and feel good.
It's often understood that a low carb diet is one in which your carbohydrate intake is under 150 grams per day, yet others say under 100 grams is better.
I followed a low carb diet from 2012-2015 and it consisted mostly of carbs from veggies and fruits and my range was between 50-70 grams per day.
Many low carb recipes can range in the amount of total carbs per serving whereas a keto recipe will have less total carbs, usually under 15 per serving and often a good amount of dietary fiber. If you are following a net carb approach, subtracting the fiber from the total carbs will yield a net carb.
Many people track with net carbs as opposed to total carbs and can easily lose weight. If you find yourself stalled, switching to a tracking total carbs might be better for your body.
The reason I switched to a keto diet in 2015 was due to some symptoms I was experiencing, and later in 2018 finally got diagnosed with hypothyroid. I needed to go to 20 total carbs a day to see weight loss and remove cravings.
I also needed to lower the amount of healthy fats daily.
The reason I share this information is to explain that keto is not a one-size-fits-all approach and can be adjusted to your personal needs and carb threshold or fat threshold.
Can I eat this roll on a keto diet?
This low carb dinner roll recipe has 15 total carbs per serving, but 12 grams of dietary fiber coming from psyllium husk and flaxseed. Net Carbs are 3 grams per roll.
This may or may not be something you can enjoy on your keto diet if you are following a total carb approach. I still consider these to be a keto roll recipe because of the high fiber and pure ingredients, but others may not feel they can indulge in this if tracking 20 total carbs a day.
Totally your call and you need to decide if this is a recipe you can enjoy on your food protocol.
Can I skip the psyllium powder?
No, this would become a dense roll without height or lift or airiness. Do not leave out this ingredient.
What's the difference between fathead dough recipes and this recipe?
Fathead dough recipes use a combination of cheeses like cream cheese, and mozzarella cheese plus a leavening agent to create a cheesy soft roll with a fluffy texture.
You can also turn this into a keto pizza crust which is great for a family dinner.
Can I make this in the oven instead?
Place in a preheated 350 degree F oven and bake for 10 minutes. Check center with a toothpick, if clean it's done. If wet, bake another 3-5 minutes and check again.
How to Make Single Serving Low-Carb Dinner Rolls
To view exact measurements, print recipe and view nutritional information, please scroll to the bottom of this blog post to see recipe card.
If you're following a low carb lifestyle, most of the ingredients needed for this recipe are basic pantry staples.
If you don't have some of these items, adding that to your pantry is a great idea because many of these are typically needed in low-carb recipes so they will get used often.
Ingredients Needed:
flax meal (ground flax seeds)
olive oil
water
sesame seeds, optional
Instructions
Place dry ingredients; almond flour, psyllium husk powder, coconut flour, flax meal, baking powder and salt in a small bowl and stir with a spoon to combine.
Add olive oil and water. Mix with a spoon to combine.
Roll / shape into two balls and top with optional sesame seeds if desired.
Either grease or add a small square of parchment paper to two microwave safe bowls just bigger than the roll. Mine was 4 inches wide x 2 inches deep.
Microwave one at a time, on high for about 2 - 2.5 minutes depending on how firm you like your roll. Mine took 2.5 mins at 850 - 900W.
Slice in half and fill with your favorite filling. (Option to toast before filling).
Storage: Best fresh but can be covered for 2 days and stored at room temperature.
Low Carb Entrees to Serve with Dinner Rolls
Quick Keto lasagna
Do you have other bread recipes?
Here are some other low carb keto bread recipes you might enjoy!
Low Carb Keto Coconut Flour Bread
Low Carb Dinner Rolls (Dairy Free, Gluten Free)
Single Serving Low Carb Dinner Roll (Dairy Free, Gluten Free)
Ingredients
- 4 tablespoon almond flour
- 2 teaspoon psyllium husk powder
- 2 tablespoon coconut flour
- 3.5 tablespoon flax meal
- ¾ teaspoon baking powder
- ⅛ teaspoon salt
- ¼ teaspoon olive oil
- 5 tablespoon water
- ¼ teaspoon sesame seeds optional
Instructions
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Place the almond flour, psyllium husk powder, coconut flour, flax meal, baking powder and salt in a small bowl and stir with a spoon to combine.
-
Add olive oil and water. Mix with a spoon to combine.
-
Roll / shape into two balls and top with optional sesame seeds if desired.
-
Either grease or add a small square of parchment paper to two microwave safe bowls just bigger than the roll. Mine was 4 inches wide x 2 inches deep.
-
Microwave one at a time, on high for about 2 - 2.5 minutes depending on how firm you like your roll. Mine took 2.5 mins at 850 - 900W.
-
Slice in half and fill with your favorite filling. (Option to toast before filling).
-
Storage: Best fresh but can be covered for 2 days.
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