Keto Rolls (gluten free + how-to video!)

By Ashley Jean March 13, 2023 39 mins read 108 Views

These Keto Rolls will change your life! They are perfect for a low-carb side dish, or as a slider bun.

These are the most popular low-carb keto rolls you can find on the internet. Maybe! These Keto Rolls are our number one post since 2017 when Cast Iron Keto was launched. They are loved by everyone, and we continue to make waves with them.

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These Keto Rolls will satisfy your hunger for a sandwich or dinner roll. This recipe is inspired by Fathead's fathead dough. This is a similar story to Supersize Me except that he loses weight rather than gains it after eating a month of fast food. He managed to defy all conventional wisdom by... reducing his carbohydrate intake, if it hasn't already been said.

This movie challenges everything you thought you knew about losing weight. We don't recommend eating fast food, but we love a keto-based diet that is whole-food-based.

This recipe is used in our Keto Cuban Sliders and Keto Ham and Poppy Seed Sliders.

Ingredients in keto roll:

The keto roll recipe is simple and only requires a few ingredients. However, you can substitute any of these ingredients as the recipe will not work as it is written.

Cream Cheese -We use full-fat block-style cream cheese. You should not use "spreadable" cream cheese.
Mozzarella Cheese - We use a low-moisture part-skim mozzarella. This dough won't hold its shape if you use regular mozzarella.
Almond Flour We use superfine almond flour. Bob's Red Mill is the best place to get almond flour.
Baking powder - ONLY use aluminum-free baking flour. You can find the answers to your questions below.
Eggs –We like large eggs and organic pasture-raised eggs!

Instructions:

Preheat the oven to 400°F
In a microwave-safe bowl, melt your cream cheese and mozzarella in 30-second increments. Continue this process until the cheese is completely melted.
Blend the eggs, almond flour, baking powder and eggs until the cheese is well combined
Place the mixture in a refrigerator and let it chill for between 10-20 minutes
You can divide the dough into 12 to 24 balls depending on whether you need large or small rolls.
For another 10-20 minutes, transfer the rolls to the fridge to allow them time to set up.
Butter the skillet, then place the rolls in it.
Bake the rolls for 20-25 mins. Let cool on a wire rack for 15 minutes.

These are some helpful tips

These tips will make it easier to roll out keto rolls.

Mix with a food processor, stand mixer or a whisk. We usually use a wooden spoon to stir the mixture but it works just as well!
You can chill, seriously. Depending on the temperature of the ingredients, or the home, chilling the dough for a few minutes does wonders.
It is important to keep your eggs at room temperature. This will ensure that the dough doesn't seize when you add them in.
When rolling out the dough balls, spray your hands with olive oils - this will prevent them from sticking to your hands.
After rolling, place them on a sheet parchment paper or directly in the skillet. This will prevent them from sticking to cutting boards or plates.

FAQ's

Can I substitute almond flour with coconut flour?

Coconut flour is more moist than almond flour. However, we have a keto focaccia recipe that uses coconut flour.

This is a lot of baking powder. My Keto rolls taste bitter.

It is quite a bit of baking powder but we are still making bread out of cheese. Low-quality baking powder can cause bitterness in your final rolls. Use aluminum-free instead.

Do you think the dough should be so sticky/gooey?

It would be easier to work with but it is possible to chill the dough before rolling into balls. We can do it. You can too.

My didn't rise as high as yours, and/or all of them melted into a loaf. What happened?

Did you use the correct ingredients? This could happen if you used whole milk mozzarella. To ensure that the rolls stay flat, chill them twice as long if all ingredients are correct.

Q. Do I need to use a cast-iron skillet?

You don't need to! A cake pan, or any other glass or ceramic baking dish can be used. For easy removal, grease the pan well and line it with parchment. The rolls will spread too much if you use a baking pan.

What are the nutritional details for low-carb rolls?

You can find all the nutrition information for every recipe at the bottom. The net carbs for these keto rolls are 3.8g for 2 rolls. This recipe makes 12 rolls (each). Yes, the nutritional information includes the baking powder.

Keto Recipes using these Keto Rolls

Seeded Keto Rolls
Shrimp Po' Boy Sliders
Buffalo Chicken Sliders Recipe
Philly Cheesesteak Sliders
Garlic Bread Italian Meatball Sliders
Pizza Pull-Apart Rolls
Spinach Artichoke Dip Pull-Apart Rolls
Reuben Dip Pull-Apart Rolls
Cuban Sliders
Sliders with Ham and Swiss Poppy Seeds

Recipe

Keto Rolls

These gluten-free Keto Rolls will change your life! They are perfect for a side dish, or as a slider bun.

Course Side Dish

Cuisine American

Keyword bread, bread, keto low carb, vegetarian

Prep time 35 HTML4_ minutes

Cook Time 20 Minutes

Servings HTML2_ HTML3_ HTML4_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML9_ HTML5_

Calories 234 135 kcal

Ingredients

8 ounces cream cheese block - not spreadable - no additives
3 shredded cheese Low moisture - Part skim - No additives, preservatives or other
4 large eggs at room temperature
4 tablespoons aluminum-free baking powder
1 1/3 cups almond flour we use Bob's Red Mill
1 tablespoon unsalted butter

Instructions

Preheat the oven to 400°F
Combine the cream cheese, mozzarella and olive oil in a small saucepan over low heat. The mixture should look like a thick, gooey paste. Alternately, you can melt the cream cheese with the mozzarella in a microwave-safe bowl for 30 seconds increments until it is smooth.
Combine the melted cheeses with the almond flour, baking powder, and eggs in a large bowl. Blend until smooth. Refrigerate for 10-20 minutes.
Make 24 balls, and let cool in the fridge for at least 10 minutes. *See the post above for helpful tricks
Butter a cast iron skillet 10.5 inches in diameter.
Place the balls of dough in the skillet, touching each other. Bake for 20-25 minutes or until the dough is golden brown and fluffy.

Video

Notes

Nutritional information is for two rolls if 24 were made or one roll if 12 were made.

Nutrition

Calories: 234kcal | Carbohydrates: 4.9g | Protein: 13.1g | Fat: 19.3g | Fiber: 1.1g

The post Keto Rolls (gluten-free + how to video!) Cast Iron Keto first published the post Keto Rolls (gluten free + how-to video!)

By: Cast Iron Keto
Title: Keto Rolls (gluten free + how-to video!)
Sourced From: www.castironketo.net/blog/keto-dinner-rolls/
Published Date: Wed, 02 Nov 2022 03:25:00 +0000

Frequently Asked Questions

What amount of fat should you eat?

You need to ensure you are getting enough essential fatty acid when following a ketogenic lifestyle. You should eat healthy fats rich foods like avocados and salmon. A good way to ensure you are consuming other fat sources, such as butter, coconut oil and olive oil, is to make sure that your diet includes ghee. These fats can provide many health benefits, such as better cognitive function, digestion and a stronger immune response. It is best to aim for 25-35% fat intake.

You should also be aware of what fats you eat when you follow a ketogenic diet. Avoid saturated and trans fats as they can increase your chances of developing heart disease and other chronic diseases. Instead, focus on incorporating healthy fat sources such as olive oil, avocados, nuts, and fatty fish into your diet. You will be able to obtain the essential fatty acids as well as other nutrients you need to keep your body healthy and energetic.

You should eat healthy fats. It is also important to watch how much fat you ingest. Exercising too many fats can cause weight gain. Too little fat can cause fatigue, and other health problems. It is important to find the right balance for your lifestyle and personal preferences. Use an app to track your daily intake of fat. This will help you stay on track and ensure you get the right amount of essential fatty acids daily.

It is important to note that a ketogenic diet shouldn't be used as a quick solution for weight loss. Although this diet may be effective in helping you lose weight for a short time, it does not guarantee that you will eat a balanced diet or get sufficient essential nutrients. Too much fat and too little carbohydrate can cause nutrient deficiencies, as well as other health problems. It is important that you consult your doctor before beginning a ketogenic diet.

Can you eat keto rice?

Hesitating? Are you unsure how or whether rice should be included in a ketogenic diet? The answer is yes and no. It depends on the rice that you choose. But it can easily be incorporated into your macros, which could lead to a change in the balance of your carefully curated diet.

Rice is a carbohydrate based on grains that provides a high amount of energy per serving. You should limit the amount of rice you eat, whether it's white, brown, or wild. However, some varieties, like broccoli and cauliflower rice, are low on carbohydrates and still contain essential nutrients like vitamin A, fibre, and protein.

Cauliflower can be used to replace rice in ketosis. It has 3g of net carbs per 1-cup portion. That said, even with this readily available substitution, there are other helpful tips to know before incorporating it into your meals: use a small amount carefully portioned out (or pre-measured) and put aside for your meal; check the packaging for any added ingredients (such as salt) as these might affect net carbs; bake instead of fry for further calorie reduction; add flavorful toppings with healthy fats such as avocado, and finally ensure enough hydration throughout the day to reduce potential bloating from any additional starches you receive from your meal containing rice.

If done right, healthy grains such as cauliflower rice and low-carb alternatives such as cauliflower rice can be added to your diet to boost your essential vitamins & mineral intake. Is rice okay to eat on keto? Choose the right variety of rice, but limit how many you eat with each meal. Avoid adding any additional ingredients that may negate the natural nutritious benefits of this delicious grain.

Is the first week of keto the hardest?

It can be daunting to prepare for the first week on a keto diet. It requires significant lifestyle changes and pushes most people out of their dietary comfort zone. It can be frightening to think about saying goodbye and giving up your favorite high-carb dishes.

But don't fear! It's possible to make this the most rewarding week of your life by getting the right information and support. The ketogenic diet can be managed with dedication and consistent effort.

Start slow. It takes time to transition onto a new diet plan. You may feel groggy as you adjust to this lower-carb lifestyle - but don't give up! Eating healthy fats and low-sugar vegetables will help replenish necessary energy stores while keeping portion sizes in check.

It is important that you recognize that it won't take too long for your body adapts. Cravings for high-sugar foods will eventually subside, your hunger will disappear naturally, and your metabolism's energy will be maintained throughout the day.

The key to making this daunting task manageable is mental fortitude. You can also take tangible steps before entering ketosis.

Can I eat a diet without dairy?

Absolutely! While dairy products are a staple of a keto diet plan, these tips will allow you to enjoy delicious dairy-free options and still maintain your ketogenic lifestyle. Keto diet plans aim to reduce carb intake and increase healthy fats. You can still stick to your keto diet plan by choosing from a variety of plant-based alternatives.

First, identify proteins and fats that will work for you without removing the flavour profile you desire. Coconut oil, avocado oil, tahini, and nut butter are all superb swaps for traditional dairy sources like butter. As an alternative source of protein, meat substitutes such as tempeh or tofu can be used. Nuts are great for their crunchy texture.

When it comes to sweets creamy coconut milk, plant-based yogurts and heavy cream can be substituted for. Vegan cheese made of cashews or macadamia nuts can be replaced by dairy cheese for cheese-lovers.

Make sure to include other seasoning options in your recipes to make them stand out. You can add flavor to your food with herbs, spices, vinegar, or citrus juices. If you are able to remember the basic principles of the ketogenic diet and find tasty ways to avoid dairy, you will be able maintain a successful ketogenic plan.

What happens during the first week with keto?

Do your research before you begin a ketogenic lifestyle. Understanding what foods to avoid and how many carbs are allowed daily is essential. Learning which foods help create the right balance of macronutrients is also important.

Now it is time to build meals that fit your new lifestyle. Eating whole foods and not processed sugars will make it easier for your body to adjust faster. A few simple tweaks, such as adding more healthy fats and proteins in each meal, can significantly improve energy levels and focus while helping with cravings.

The next step is learning proper portion control and managing meal timing while on the keto diet, enabling your body to enter a state of ketosis where it begins burning fat instead of sugar for energy. This can be accomplished by monitoring macros or consulting a nutritionist, who may offer individual advice.

Newcomers should take their time transitioning to the keto diet. This will allow their bodies to adjust before they go full throttle. When starting this journey, it is important to get enough sleep and keep hydrated. You should give yourself at least three days to decide if this is the right thing for you. Everyone responds differently so take your time and care of your body.

Statistics

When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)

External Links

How To

Calculating Your Macros on the Ketogenic Diet

Finding the right way to live keto is key to maximizing your results. It can be easy and difficult to calculate your macros when you are on a ketogenic diet.

Understanding macro nutrition is essential to understand what Macros are on the Keto Diet. Further explanation of this term is required for the body to function well and thrive. Our bodies gain from the functions of each nutrient by monitoring their intake.

It is important to plan your meals and keep track of your progress. By carefully considering your daily meals and snacks as well as special occasions such holiday gatherings and food challenges during travel, it's easy to know that you're making the right decisions when it comes to your health and wellness.

When considering all aspects related to macro tracking, patience is essential! Flexibility is key to improving your macro tracking skills. It also allows you the freedom to learn about your body's specific needs and make adjustments as needed. By understanding macronutrition in a different light, you can really shine!

Resources:

Keto Rolls (gluten free + how-to video!)