These delicious and fluffy, from-scratch Keto Garlic Rolls are baked to golden brown perfection then slathered with a buttery, fresh herb and garlic mixture.

Jump to:

• ❤️ Why You'll Love this Keto Garlic Rolls Recipe
• 🛒 What's in this Keto Garlic Rolls Recipe
• 🔪 How to Make Keto Pull Apart Garlic Rolls
• What are the Key Ingredients in Keto Garlic Rolls?
• What Goes with Keto Garlic Rolls?
• Can You Freeze Keto Garlic Rolls?
• Why Are My Rolls Not Rising?
• Why Are My Garlic Rolls Dense?
• Is This Dough Like Fathead Dough?
• Is Garlic Good for Keto?
• More Keto Breads

❤️ Why You'll Love this Keto Garlic Rolls Recipe

• Garlic butter flavor
• Nice chewy texture, just like traditional rolls
• Light and very fluffy
• Only 2 net carbs for each roll!

You won’t believe your taste buds when you take the first bite of these buttery Keto rolls. The smell, texture and taste are SO much like traditional carb-laden rolls you won’t be able to tell the difference.

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. 

What makes these the BEST Keto rolls you ever made is that they are pillowy soft and light, yet slightly chewy with a golden-brown crust. Most importantly, they don’t have that strange eggy taste like you get from so many other Keto roll recipes. They're perfect for holiday meals or other gatherings because everyone will love them!

If making from-scratch dough intimates you, this recipe will put all those worries aside. They’re so easy to make when you follow the simple directions that I’ve included for you.

The inspiration for these Garlic Rolls comes from these Keto Dinner Rolls that I recently made, which have the perfect hint of sweetness from sugar-free honey. Because they've been such a huge hit, I decided to take Keto rolls one savory step further with the addition of a homemade butter garlic sauce. I also made them a little larger because, well why not!?

🛒 What's in this Keto Garlic Rolls Recipe

• Vital wheat gluten
• Oat fiber
• Lupin flour
• Ground golden flaxseed
• Heavy cream
• Warm water
• Monk fruit/allulose
• Whole eggs
• Butter
• Olive oil
• Active dry yeast
• Baking powder
• Inulin powder
• Salt
• Garlic
• Parsley
• Optional: Parmesan cheese

*Exact measurements are listed in the recipe card below.

🥣 Recommended Tools

• Stand mixer
• Parchment paper
• 9 x 13 pan
• Whisk

🔪 How to Make Keto Pull Apart Garlic 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 olive oil and 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. 

Tip: You don’t want your dough too wet, otherwise you run the risk of it collapsing on you. 

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 by 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 12 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 4 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.

Tip: You can also make these smaller, by dividing the dough into 15 pieces and bake 3 rows of 5 rolls each. I have done this with my dinner rolls, but honestly I prefer the garlic rolls to be slightly larger than dinner rolls.

Using the bread proof setting in your oven, allow to proof for 90 minutes.  To help create the perfectly warm moist environment, place a shallow pan with boiling water on the bottom of your oven. 

Tip: 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, rotating the pan halfway through baking. If you see they are getting too dark, lightly tent with aluminum foil and continue baking.

Tip: If you see the rolls are getting too dark, lightly tent with aluminum foil and finish baking.

While the rolls are baking, add the butter, garlic and salt to a small saucepan.  Sauté the garlic on low heat until fragrant and remove from the heat before it starts to turn golden. 

Add in the parsley, then stir until well combined. 

Set aside to cool slightly, then brush generously over the tops of the rolls once they come out of the oven and top with the (optional) parmesan cheese.

Tip: You can also top with grated Asiago, Romano cheese or even a blend.

What are the Key Ingredients in Keto Garlic 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

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!

Lupin Flour

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

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.

What Goes with Keto Garlic Rolls?

The best answer to this question is absolutely EVERYTHING. Any Keto dinner recipe will be even more delicious with one of these little buttery beauties served on the side. From Smothered Pork Chops to Grilled Steak, everything is better with rolls. If you have leftover, save them and try some of these creative ways to use them:

Party sliders: Chances are you have seen those little sandwiches at parties or potlucks made with Hawaiin rolls. Now you don't have to miss out! Just slice the rolls in half, add your favorite shaven Keto friendly deli meat with some Swiss or provolone cheese, wrap in foil and bake.

Meatball sandwich: If there is one thing people love almost as much as homemade rolls, it's delicious Italian Meatballs. Add one or two, or ever how many will fit, on the bottom half of a roll. Add a little of the Marinara Sauce, with a slice of mozzarella cheese and stick them in the oven until the cheese melts. So good!!!

Keto sandwich rolls: If you have leftover rolls, they make awesome lunch box sandwiches. This is especially true when you have leftover Glazed Ham or Slow Cooker Turkey Breast to add to them. A smear of this homemade Honey Mustard Sauce is awesome with these sandwiches.

Make croutons: It's hard to imagine that you will have leftovers long enough to go stale, but in case you do, hang on to them. The next time you're wanting to add croutons to one of your favorite Keto Salads, just cut the stale rolls into chunks, drizzle with a little olive oil, and toast in the oven until crisp.

Breadcrumbs: When I need breadcrumbs, I usually make these easy homemade Keto Breadcrumbs, but leftover garlic rolls will also do the trick. Crumble them up in a sheet pan and toast in the oven. Once they are nice and brown, you can add them to Meatloaf or used with parmesan cheese to make a breading for recipes like these Keto Chicken Tenders.

Can You Freeze Keto Garlic Rolls?

Freshly baked rolls are always at their best within the first couple of days of being made. But if you're in the baking mood and want to bake some in bulk, these three simple steps will make sure you'll have some on hand in the freezer when the craving hits:

• Allow them to cool: Always allow the rolls to cool completely before wrapping them. If you don't, the warmth from the buns will form condensation, which is what causes freezer burn.

• One at a time: I recommend double wrapping them in plastic wrap, then for good measure, I slip the down in a freezer bag. Another benefit to doing them this way is they won't stick together, plus you can take out ever how many you want at a time

• Date them: Make sure to table the bag with the date you froze them! They will stay fresh for several months in the freezer when store properly

Why Are My Rolls Not Rising?

• If the dough for your rolls is not rising like it should, that is usually due to three common causes. The first is the yeast is 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. For best results the water should be 125°F.

• The third main reason is the dough was not placed in a warm spot while rising. 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 Garlic Rolls Dense?

Vital Wheat Gluten should help prevent these rolls from turning out dense or gummy. However, similar to the issue of rolls that do not rise, dense rolls are usually because they were not given time to rise properly in a warm and moist environment. Another reason could be your dough was uncooked.

Is This Dough Like Fathead Dough?

No, these Keto yeast rolls are made with lupin flour, golden flaxseed and oat fiber, along with other low carb baking ingredients. Almond flour rolls made with fathead dough uses mozzarella cheese to give them their chewy texture.

I have used fathead dough in recipes like these Fathead Bagels and this Fathead Pepperoni Pizza. While Fathead dough is commonly used in Keto recipes, nothing compares to the dough used in these garlic rolls. It has a MUCH closer texture to traditional rolls.

Is Garlic Good for Keto?

Yes! Garlic is a great way to add incredible flavor to savory dishes. Garlic is low in calories and carbs plus it's very nutritious with vitamin C, vitamin B6, and manganese. It also contains trace amounts of various other nutrients. If you would like to read about the health benefits associated with eating garlic, check out this article on Healthline.

More Keto Breads

• Keto Buns (Fluffy & Chewy)
• Best Keto Homemade Bread
• Keto Dinner Rolls
• Rosemary Focaccia
• Keto Biscuits
• Italian Bread Sticks