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5 from 7 votes
life-changing keto bread rolls
Low-Carb Sunflower Bread Rolls
Prep Time
15 mins
Cook Time
50 mins
Total Time
1 hr 5 mins

Light, grain-free bread rolls that are easy to make and absolutely delicious. Use either sunflower "flour" or almond flour for making these, dare I say, life-changing, pillowy rolls. No yeast required. Adapted from a recipe on dietdoctor.com

Course: Baking
Cuisine: keto, Low Carb
Keyword: bread, gluten free, nuts and seeds, rolls
Servings: 5 rolls
Calories: 182 kcal
Author: kellie anderson
  • 125 g sunflower seeds raw and unsalted ** see notes below for almond flour option **
  • 35 g ground psyllium or 2 tsp powdered psyllium
  • 1 tsp salt less if using tapenade
  • 1 tsp baking powder
  • 150 ml water just-boiled
  • tsp apple cider vinegar or any white "table" vinegar
  • 5 tbsp egg whites about 2 large egg whites
  • 3 tbsp black olive tapenade optional but adds depth rather than salty, olive taste
  • 4 tbsp mixed seeds for topping
  • 1 tsp dried yeast optional, just for flavour not rising
  1. Heat the oven to 160C fan/180C/350F. Place the sunflower seeds on a baking tray and toast for 10 minutes. Keep the oven on.

  2. Pour the toasted seeds into a powerful blender and pulse until you get a powdery, flour-like texture. Scrape the side of the jug as needed. Be cautious when pulsing though as it is easy to start on the road to sunflower butter!

  3. Add the sunflower flour to a mixing bowl and dry whisk with the ground psyllium, salt and baking powder. Pour in the egg whites and vinegar and do a quick mix before adding the hot water.

  4. Use electric beaters or stand mixer to mix for 30-45 seconds. It should thicken and the beaters should start to "strain' a bit. Do not over-mix. Let the mixture sit for five minutes.

  5. Divide the dough into 5 equal pieces (use a scale if you like). Dip your hands in water and shape the rolls, pressing each one into the extra seeds. Place on the lined baking tray.

  6. Pop the tray in the preheated oven and bake for 50 minutes. Allow to cool slightly before cutting open, filling/buttering and eating!

Recipe Notes

Carb content: The carbohydrate value in the nutrition panel is misleading. At most, each roll has 5 grams of net carbohydrates as one takes away the fiber from the raw total carb value. If you use almond flour, the values will be even less.

Other flour option: If you have a powerful blender with a pulse function, making sunflower flour is the very best option. You can also buy it, although it is expensive. The taste is very, very good. But you can make these low-carb bread rolls with almond flour or ground almonds if the latter seem to be quite evenly ground with no "bits". 

Storage: These keep well in the fridge for three days, and can be frozen once baked. Refresh in a 180/400 oven for up to five minutes.

Flavour options: I use black olive tapenade, but do add some finely grated pecorino or parmesan cheese (a handful), or sun-dried tomato paste instead if you like. So many potential flavour options. Or keep them "plain".

Serving suggestions: with a pat of butter to melt right in; as a filled roll; as a burger bun.

Nutrition Facts
Low-Carb Sunflower Bread Rolls
Amount Per Serving
Calories 182 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 1g6%
Sodium 494mg21%
Potassium 286mg8%
Carbohydrates 12g4%
Fiber 7g29%
Sugar 1g1%
Protein 7g14%
Vitamin A 13IU0%
Vitamin C 1mg1%
Calcium 84mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.