Homemade Keto Dinner Rolls beautifully baked to golden brown perfection with the most amazing soft and fluffy texture. They're a great addition to any meal, from simple weeknight dinners to holiday gatherings!
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❤️ Why You’ll Love this Keto Dinner Rolls Recipe
- Super fluffy texture, like traditional rolls
- Better than anything you can buy in the store
- Great on the side of just about any meal
- Perfect for mini sandwiches or sliders
- Only 2 net carbs each!
If you're looking for a delicious low carb alternative to the dinner rolls just like grandma used to make, look no further! Inspired by these amazing Keto Buns and this light and fluffy Keto Bread recipe, these delicious buttery homemade rolls have that wonderful chewy melt-in-your mouth texture that keeps people coming back for more!
This recipe uses a lot of the same ingredients in my Homemade Keto Bread, which was initially inspired by Diedre’s Kitchen on YouTube, who made a wonderfully creative Keto bread loaf several years ago.
This recipe for pull apart Keto dinner rolls uses a combination of Keto-friendly ingredients that creates the most authentic, light and airy homemade yeast rolls, without that weird eggy taste in some Keto bread recipes.
If making homemade rolls seems intimidating, trust me, they truly are easy to make. With easy step by step instructions, they turn out perfect every single time. They're a real game changer when it comes to satisfying bread cravings.
🛒 What’s in Keto Dinner Rolls
- Vital wheat gluten
- Oat fiber
- Lupin flour
- Ground golden flaxseed
- Heavy cream
- Warm water
- Monk fruit/allulose
- Whole eggs
- Sugar-free Keto honey
- Active dry yeast
- Baking powder
- Inulin powder
- Optional: melted butter
*Exact measurements are listed in the recipe card below.
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🔪 How to Make Keto Dinner Rolls
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.
Tip: If you don’t have inulin, you can use honey instead. Whether you use inulin or honey, the carbs won't affect you, since the yeast feeds off the sugar to emit carbon dioxide, which makes the bread light and airy.
Mix for just a few seconds, then allow the yeast to bloom while you mix up your dry ingredients.
Tip: You should be able to smell your yeast and if it doesn't foam up, it's likely expired. It's best to use an instant read thermometer to make sure the temperature of your water is 125°F. If it's too cold, the yeast won't activate. If it's too hot, it will kill the yeast.
In the bowl of your stand mixer, add in the vital wheat gluten, oat fiber, lupin flour, golden flaxseed, sweetener, salt and baking powder.
Whisk briefly to combine, break up any lumps and make it light and fluffy.
Once the yeast has bloomed (should take about 5-7 minutes), with the mixer running, slowly pour it in.
Then pour in the eggs, until the dough comes together.
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.
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.
Take a 9 x 13 pan and spray the inside with a nonstick spray or brush with olive oil. Remove the dough from your mixer. It should be a little sticky, but not really wet.
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.
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. Cupping your hand over the top, roll the dough in a circular motion until the seam has closed and is no longer showing.
Place the rolls in your prepared 9 x 13 pan, 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.
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.
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.
While they are still warm, brush with the (optional) melted butter over the tops.
Can you Freeze Keto Rolls?
You sure can! Make sure you allow the rolls to cool completely. For best results, wrap each roll individually with plastic wrap. Then, just slip them into a zip lock bag and place them in the freezer. They will stay fresh up for to a couple of months.
To reheat them, thaw them over night in the fridge overnight, then stick them in the microwave for about 15-20 seconds. You can also brush with some melted butter and wrap them in foil and reheat them in the oven on 350°F for about 8-12 minutes or until warm all the way through.
What are the Key Ingredients in Keto Dinner Rolls?
Some of the ingredients I’ve used might be a little unfamiliar, while others you’ve likely seen me bake with before. They're all Keto friendly and I’ve personally tested my ketones a number of times, just to be absolutely sure and it has never once kicked me out of ketosis or even stalled my weight loss.
As with any new product you have never tried using before, you should test it for yourself using a keto blood meter, if you're at all concerned. The best way to test is to check your ketone level 2-3 hours after eating.
These are the exact ingredients and brands that I use, and yes brands matter in most of these ingredients. I opt for ones that give me the best texture and mildest flavor:
Vital Wheat Gluten
This is ingredient seems to cause some confusion, so maybe this will explain things. Gluten is a protein that is found in wheat but with Vital Wheat Gluten, water is added to the wheat to hydrate it.
This activates the gluten. Once the gluten has been activated, all other parts of the wheat are removed so just the protein is left behind which is what makes it suitable for Keto diets.
Note: If you are sensitive to gluten, please know that even though this product is Keto friendly, it does contain gluten.
Oat Fiber is made from grinding the outer husks of oats. How healthy is oat fiber? It's pure insoluble fiber, which doesn't dissolve in water and isn't broken down in the digestive tract, so it has zero net carbs and is perfect for a Keto Diet. It helps give a more traditional texture and that's why I use it so often. Check out all the Keto Oat Fiber Recipes you can make!
You may have never heard of lupin flour before. Just don't let the word "flour" scare you. Lupin flour is made from the lupin beans which are closely related to peanuts.
Even though lupin beans are indeed legumes, they are devoid of starch and high in protein and fiber, which makes it a great low carb baking ingredient. Aviate Foods makes the best Lupin Flour I've found, you can order it on Amazon with code: KETOCC20 to save 20%!
Ground Golden Flaxseed
Flaxseeds are derived from the flax plant, also called Linum usitatissimum. Sound a little too scientific? The most important thing to remember about golden flaxseed is, it consists of 29% of carbohydrates with 95% of that coming from fiber.
Their high soluble fiber content is perfect for Keto baking when maintaining a state of ketosis is important to you.
Active Dry Yeast
Dry active yeast is what gives these buns a lift and makes texture most like traditional bread. The great news is, for an entire tablespoon, there are only 5 grams of carbs with 3 of those coming from fiber which makes the carb impact for an entire recipe very minimal.
Inulin powder is made from the chicory root fiber and contains no net carbohydrates. It's the perfect ingredient to enhance the flavor and texture of Keto, low-carb or gluten-free bread recipes.
Creative Ways to Use Keto Dinner Rolls
Make sliders: Cheeseburger or ham and cheese sliders are always the first thing to go at any party. Slice the rolls in half and add thin burger patties or deli meat with your favorite cheese. Melt about ½ stick of butter with a dash of Worcestershire sauce (or liquid aminos) and a little garlic powder. Pour mixture over the rolls and bake, wrapped in foil, for about 30 minutes or until the cheese is melted.
Lunchtime sandwiches: Make the all-time best Keto snack size sandwiches! Just slice the rolls in half, add some homemade Keto Mayonnaise or some of this yummy Sugar Free Honey Mustard Sauce with your favorite deli meat or leftover Slow Cooker Turkey Breast or Glazed Ham and serve! Delish!
Crusty Croutons: If you slipped up and forgot to freeze the leftover rolls, don't throw them out! Make home croutons! Dice them up into chunks, place them in the bowl with a little olive oil, and pinch of salt and give them a toss. Bake in a single layer on a cookie sheet on 350°F until nice and brown. You can add other flavors too. Dried Italian herbs, Cajun Seasoning or some of this Dry Ranch Seasoning would all work great!
Holiday Dressing/Stuffing: Add leftover rolls to your Holiday Stuffing. If your Keto stuffing recipe calls for homemade Keto Cornbread and some other sort of bread or rolls, these Keto dinner rolls would be the perfect addition to give your stuffing light and fluffy texture.
Breakfast: Add a smear of some Keto Raspberry, Strawberry or Blackberry jam, and you'll family will be all smiles at the breakfast table!
Why are My Rolls Not Rising?
If the dough for your rolls is not rising, it's usually because your yeast was expired. Yeast is much more perishable than other dry baking ingredients, so make sure you check the "best used by," date on the package.
Another reason could be that the water you used to activate the yeast was too hot or not warm enough. Also, make sure you are placing the rolls in a warm place, away from anywhere a cool draft may hit the dough during the rise time. As I mentioned above, using the proof setting on my oven along with a pan of boiling hot water makes the perfect moist steamy environment.
Why are My Rolls too Dense?
This issue is also typically caused by expired yeast. But another common issue is rushing the rise time or underbaking. Be patient and allow the dough to rise for the two hours. It will be worth it!
More Keto Bread Recipes
- Best Homemade Keto Bread
- Keto Buns (Fluffy & Chewy)
- Rosemary Focaccia
- Keto Biscuits
- Italian Bread Sticks
- Cheddar Ranch Biscuits
FREE 20 EASY KETO RECIPES EBOOK
Keto Dinner Rolls
- 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
- 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.
- In the bowl of your stand mixer, add in the vital wheat gluten, oat fiber, lupin flour, golden flaxseed, sweetener, salt and baking powder.
- Whisk briefly to combine, break up any lumps and make it light and fluffy.
- Once the yeast has bloomed (should take about 5-7 minutes), with the mixer running, slowly pour it in.
- Then pour in the eggs, until the dough comes together.
- 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.
- 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.
- Remove the dough from your mixer. It should be a little sticky, but not really wet.
- 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.
- 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.
- Cupping your hand over the top, roll the dough in a circular motion until the seam has closed and is no longer showing.
- 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.
- 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.
- 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.
- While they are still warm, brush with the (optional) melted butter over the tops.
*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol: Swerve, Erythritol, Monk Fruit or Allulose.
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Hello. I don't have access to golden flaxseed. can I use the regular ones?
Keto Cooking Christian
If you mean the regular (non-golden) ground flaxseed, yes, you sure can.
Loved these! However, I weigh the ingredients, so convert from cups to grams. The conversion in the recipe for the oat fiber is 2/3C or 157.73g. This seemed way off as I was scaling it, so measured out 2/3C and got only 51g. The rolls came out great with that amount. I want to make the loaf next and see that it’s almost identical, except for the cream. The metric conversion came out the same (157.73g). I assume this is not under your control, but a function of the recipe card coding. Just an FYI, I guess. I’ve been trusting the conversions so far, but am going to start doing the weight conversions myself for awhile! Thanks for great recipes!!
Keto Cooking Christian
Yes, you are correct, the conversion function is built into the recipe card, so I cannot control it. I'm glad they turned out great for you and I hope you enjoy the loaf! I make a loaf almost every week and really love it!
Thanks for your reply. So happy to be able to have bread for sandwiches and buns again!
How much should each dough ball weigh pre-baked? I want to weigh them out too so they are even. Can't wait to add this to my Thanksgiving feast.
Keto Cooking Christian
To make sure yours are as even as you'd like, it's best if you weigh them yourself as the exact weight can vary. Each time I make this recipe, I divide the dough by eye then weigh it to see if any are way off. If so, I adjust them by adding a little or taking away a little pinch until they are even enough. They are going to make a great addition to your Thanksgiving feast.
I think mine were about 45g each. Every time I make divided doughs, I weigh the bulk, then divide—it’s usually a bit different each time. I haven’t mastered the art of eyeballing the size yet, so depend on my scale and still end up with bunches of little dough bits added and subtracted from each one as I go.
I can't find keto honey nor can I find inulin....tips please??
Keto Cooking Christian
Within the post are hyperlinks for these products. Just click on the product name and it will take to straight to where I buy them. I hope that helps.
this is the absolutely best keto bread/rolls I have made and believe me I've tried alot of recipes and even had a couple of decent ones. I don't know that I'll keep experimenting after this!
I want to thank you for all the knowledge and work that helps the rest of us so much.
I am curious... I used to make non keto bread and always punched it down 2-3
times. Is there a reason that you don't do that with this lovely bread?
Keto Cooking Christian
I'm so glad you love the rolls, I really love them too and make them often. As far as punching it down, I've honestly never tried it because this dough is a bit different from using bread flour/all purpose flour, so it's not as resilient. It works well for me this way, they get nice and fluffy. So it's less work and saves time with not needing multiple risings, win-win!
Can I prepare my dough in my bread maching? I am getting lazy in my 75 years.
Keto Cooking Christian
I'm sure you can, but since I don't have one, I haven't been able to test it.