Vegan Keto Rolls | Meat Free Keto - A gluten free, nut free low carb dinner roll recipe, perfect for keto sandwiches or just dipping in some vegan butter!

Vegan Keto Rolls (gluten-free, nut-free)

You know how sometimes you just need a sandwich, or even just a piece of bread to cover in peanut butter or Earth Balance? Well, this vegan keto roll (or bun, whatever you’d like to call it) is for you! I’ve been working on veganizing a bunch of the earlier recipes on this blog, and received a super helpful comment yesterday asking about a potential substitution for this recipe. Well, holy crap – with a little tinkering, it came out fabulously!

So, huge thanks to Erika (hiii!!!) for suggesting tofu, and getting the ball rolling on the creation of these dinner rolls. Or breakfast rolls. Snack rolls…I won’t tell you how to live your life. Because these rolls use psyllium husk powder, they are pretty fickle (I have a lot of failed attempts to prove it!), but with attention to detail, they turn out great! These rolls are not only low carb and vegan, they are also gluten free and nut free. So, most people can actually enjoy them. If you make these, I’d love to hear how they turn out, so feel free to leave a comment!

Vegan Keto Rolls | Meat Free Keto -  A gluten free, nut free low carb dinner roll recipe, perfect for keto sandwiches or just dipping in some vegan butter!

Notes on Making Vegan Keto Rolls (gluten free & nut free)

  • When scooping these onto the baking tray, try to make them about 1/2″ thick. This way, they’ll actually cook all the way through! They will puff up, so don’t worry about them being too flat. The key is to make sure they cook in the middle.
  • These really do need a full hour in the oven to keep from being too soggy or gummy in the middle.
  • If you do find that yours didn’t bake long enough – I cut the not-as-cooked ones in half and just toast them, which seems to do the trick!
  • Be careful about eating too many of these in a day. The amount of fiber can be a little intense…

 

Vegan Keto Rolls (gluten-free, nut-free)

Prep Time: 5 minutes

Cook Time: 1 hour

Total Time: 1 hour, 5 minutes

Yield: 4 rrolls

Serving Size: 1 roll

Calories per serving: 81

Fat per serving: 2.3g

Carbs per serving: 1.2g net

Protein per serving: 3.1g

Fiber per serving: 10.8g

Vegan Keto Rolls (gluten-free, nut-free)

Ingredients

  • 3 tbsp ground flax seed
  • 1/2 cup tofu (I used extra firm, but firm will work, too)
  • 1/2 cup psyllium husk powder
  • 3/4 cup water
  • 1 tsp baking powder
  • pinch of salt

Instructions

  1. Preheat oven to 350F.
  2. In a blender or food processor, blend together ground flax seeds, salt, water and tofu until smooth, and totally free of lumps.
  3. In a separate dish, combine psyllium husk powder with baking powder, and seasoning of choice.
  4. Pour the tofu mixture over the psyllium husk powder, and stir until completely combined, and no pockets of psyllium or tofu exist.
  5. Scoop into mounds on a baking sheet lined with a silicone baking mat, or parchment paper, and bake for 60 minutes, until just brown on the outside, and cooked all the way through.
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Vegan Keto Rolls | A gluten free, nut free low carb dinner roll recipe, perfect for keto sandwiches or just dipping in some vegan butter!

20 Comments

  • Erika April 8, 2017 at 9:33 pm

    Easy peasy! I can’t wait to try these!

    Reply
  • Rose April 12, 2017 at 5:37 pm

    These came out great and are very filling and really fill that bread-void that comes with a keto diet!

    Reply
    • Liz April 12, 2017 at 7:00 pm

      I’m so happy you like this recipe, Rose! Bread cravings can be tough, and it’s nice to have a solution. 🙂

      Reply
  • Jennifer April 15, 2017 at 8:14 pm

    Do you think that a silken tofu or med firm would work alright as well?

    Reply
    • Liz April 16, 2017 at 8:51 am

      I think it would work just fine! I mentioned that I used extra firm because of the nutritional information. 🙂

      Reply
  • Rosy April 19, 2017 at 8:22 pm

    Is there any sub available for the tofu? I’m not supposed to have processed soy 🙁 also, what does the husk powder do?

    Reply
    • Liz April 20, 2017 at 3:07 pm

      Hi Rosy! I’m going to run an experiment to see if peanut butter (or other nut butters) can be used as a substitute this weekend!

      The psyllium husk powder basically acts as a binder, and as flour. I haven’t been able to find anything else that can be used as a substitute, unfortunately. 🙁

      Reply
  • Carolanne April 22, 2017 at 10:04 am

    Look forward to seeing your post with peanut butter — I hope it works as a substitute for tofu! My daughter and I can’t go near soy — she actually breaks out in a rash when she eats it, unfortunately. And I turn into a crazy person when I have it. 🙂

    Thanks for all the great inspiration here!

    Reply
    • Liz April 25, 2017 at 3:57 pm

      Hi! I totally understand wanting to sub the tofu – those are not great side effects! I just tried the peanut butter and it TOTALLY WORKS!!! I’m so excited, because soy actually upsets my stomach, so I don’t like to have to rely on it. Basically, I subbed in a half cup of peanut butter and increased the water to 1 cup. They needed the full hour to bake, but turned out so good!

      Reply
      • Rosy April 26, 2017 at 9:10 pm

        YUUSSSSS Thank you so much! I can’t wait to try these! Is the peanut butter flavor noticeable? I wanted something I could spread avocado and salami on in the mornings…

        Reply
        • Liz April 27, 2017 at 6:37 am

          Hi Rosy!! So, the peanut butter taste is still there, but it’s really not as strong as I thought it was going to be! I used them for avocado toast, as well as random sandwiches with mustard and sauerkraut and other salty/savory toppings, so I feel like salami would be similar.

          So, in a nutshell – it’s still peanutty, but it doesn’t taste as strong as peanut butter. It’s much more muted, and works with other flavors so much better.

          Reply
          • Rosy May 11, 2017 at 10:47 pm

            So I made them and 1) I’m a dork and shaped them like cookies and they came out like little balls lol, and 2) They’re AMAZING! Like rye bread almost. The full hour was more than they needed I think bc they’re a bit dry, but they softened up overnight a teeny bit in a tupperware and they have that amazing pull-apart and bounce quality of real bread. Genius.

  • Mermaid Toast! And Tarot! | The Raven and The Lotus April 24, 2017 at 5:04 am

    […] Here’s the thing, I’ve recently switched my already complicated diet (gluten free vegetarian – no eggs) to a keto, high fat low carb version. If bread and toast weren’t a problem before, it sure is now! Fortunately, this kitchen witch loves to experiment, and I set out to make keto, egg-free bread from this recipe here. […]

    Reply
  • Tania April 24, 2017 at 10:08 pm

    Thanks for the recipe! I have an egg allergy and low carb baking has been a total bust for me – until this! The most bread-like substance I’ve had so far with this way of eating 🙂

    Reply
    • Liz April 25, 2017 at 4:01 pm

      Thanks for the comment, Tania! Without eggs, low carb baking can be such a challenge! I’m glad this recipe worked for you. It’s definitely the product of a loooooot of trial and error…

      Reply
  • Lotte June 1, 2017 at 5:53 am

    This is a great recipe and worked really well. I substituted tofu (can’t have soya) with 1/2 small banana – perfect! You can’t really taste/smell it and doesn’t turn sweet. Will also try using sweet potato pure – can only imagine it will work well too! Thank you so much for posting this recipe. Wonderful.

    Reply
    • Liz June 1, 2017 at 7:32 am

      I’m so glad you liked it, Lotte!! The banana idea is genius! I bet you could add some cinnamon to that for just a tiny touch of sweetness. I’d love to know how it turns out with sweet potato!

      Reply
      • Lotte June 2, 2017 at 4:36 pm

        So have tried with the sweet potato but it didn’t work! They ended up hollow and gooey at the bottom. Used the exact same packs of Ingredients as with the banana substitute so must be the sweet potato. Think I’ll stick to the banana from now on – nice idea with cinnamon will try that. Got my eyes on your pumpkin spiced doughnuts which I’ll try making tomorrow!

        Reply
  • Chess June 15, 2017 at 9:57 am

    Any possible sub for psyllium husk powder? I know in gf baking it and xanthan gum serve similar purposes- could that work?

    Reply
    • Liz June 15, 2017 at 10:02 am

      Hi Chess! I don’t actually know whether xanthan gum would work here. I do know that the quantity would be quite different!

      I can definitely run a test something to see, though!

      Reply

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