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Keto Coconut Flour Dinner Rolls (Nut-Free, No Yeast)
Video by Janet's Delicious Low Carb Kitchen on YouTube · Open on YouTube
- Keto (4.3 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Coconut flour, eggs and butter replace wheat: about 4 g net carbs and nearly 5 g fibre a roll, with no nuts and no sugar, so it is steady on blood sugar.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Heat the oven to 200 °C (400 °F) and line a 20 cm (8-inch) round cake pan with baking paper. 1:27
- In a large bowl, whisk the coconut flour, sweetener (if using), baking powder, salt and xanthan gum until there are no lumps. 1:34
- Stir in the eggs until the flour is moistened, then the cooled melted butter, then the warm milk. Keep stirring 20–30 seconds more so the coconut flour soaks up the liquid. 2:46
- Gather the dough into a ball and knead it gently for a minute (a little more coconut flour if sticky), rest it 5 minutes, then check it rolls smoothly — add a few drops of water if crumbly. 3:57
- Divide into 9 portions (about ¼ cup each), roll each into a tight smooth ball and set them in the pan touching each other so they keep their shape. 5:32
- Whisk the extra egg with 1 tbsp water and brush a light coat over the tops. 6:48
- Bake 23–25 minutes until lightly browned and a tester comes out clean, then cool in the pan 15–20 minutes before lifting them out. 7:17
Tip. Add herbs, garlic or spices to the dough for flavoured rolls, or leave out the sweetener. Keeps 3 days in an airtight container, or a week in the fridge.
The method is a summary in our words — the video shows every step.
One portion (1 roll) gives you 1 of 9
Where the energy comes from one serve
- Net carbs 8%
- Protein 10%
- Fat 82%
Fits keto: 4.3 g net carbs a serve, with 82% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A Source19%
169 µg a serve, mostly from butter (76%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium Source15%
8.2 µg a serve, mostly from eggs (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 Source10%
0.2 µg a serve, mostly from eggs (77%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Show the other 12
Potassium4%
170 mg a serve, mostly from coconut flour (80%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron4%
0.7 mg a serve, mostly from coconut flour (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc4%
0.5 mg a serve, mostly from coconut flour (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E4%
0.7 mg a serve, mostly from butter (64%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B64%
0.1 mg a serve, mostly from coconut flour (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-34%
0.1 g a serve, mostly from butter (81%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium3%
14 mg a serve, mostly from coconut flour (84%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin D3%
0.7 µg a serve, mostly from eggs (54%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate3%
13 µg a serve, mostly from eggs (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium2%
26 mg a serve, mostly from warm milk of choice (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K1%
1.4 µg a serve, mostly from butter (96%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C0%
0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Janet's Delicious Low Carb Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.