Vegan Keto Rolls (gluten-free, nut-free) – Meat Free Keto

In my years of experimenting with vegan keto diets, the one type of food I consistently miss is bread. Sure, there are low carb and keto-friendly rolls, bagels and breads on the market, but most of them contain either eggs, almonds or gluten. There are a few others out there devoid of these allergens, but those tend to be held together with various starches and fibers that upset my delicate tummy. So, here I am again, left to make my own version of a vegan keto roll.

If you’ve bought my newest recipe book (Mediterranean Vegan Keto), you’ll probably recognize this recipe!

This is one of the first recipes I started working on, and has been through many iterations over the years as I find out what works best, both in terms of ingredients and method. So, if you’re reading this now, you can be sure I have tested it out at least a hundred times to arrive where we are now, and I was so happy with it, I put it in my newest cookbook. 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!

Ingredients for Vegan Keto Rolls

The ingredients used here are pretty straightforward, it’s just silken tofu (which you can find in the refrigerated section of your grocery store, or in shelf-stable packages like thispsyllium husks (which can be found in health food stores, or in the pharmacy section of stores like Walmart and Target, or online), flax seeds (now fairly ubiquitous), baking soda and salt. Substitutions I’ve tried are listed in the notes section below!

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

• The 3 tbsp of ground flax seeds can be subbed for 3 tbsp of chia seeds.
• If you don’t have silken tofu, 4oz (112g) of extra firm/firm tofu can be used, and you can increase the water from 1/2 cup (120ml) to 3/4 cup (180ml).
• 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.
• I like to score the top of the rolls, so they have a nicer appearance, but this really is just aesthetic.
• 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 more than one of these in a day. The amount of fiber can be a little intense if you aren’t accustomed to it.
• Since these are made with psyllium, which can bind up very easily, make sure you stay properly hydrated! If you aren’t consuming enough liquids when you eat a lot of psyllium, you can become a bit constipated.
• To calculate net carbs, simply subtract the grams of fiber from the grams of total carbohydrates in this recipe. For these rolls, that calculation is: 10.1g total carbs – 8.1g fiber = 2g net carbs
• While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only!

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

Print Recipe

Prep Time 5 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 5 minutes mins

Servings 4 rrolls

Calories 83

Ingredients

• 8 oz silken tofu (225g)
• 1/2 cup water (120ml)
• 1/2 cup whole psyllium husks (40g)
• 3 tbsp ground flax seed
• 1 tsp baking powder
• pinch of salt

Instructions

• Preheat oven to 300°F (150°C).

• In a food processor, blend all ingredients together until smooth, and totally free of lumps.

  8 oz silken tofu, 1/2 cup water, 1/2 cup whole psyllium husks, 3 tbsp ground flax seed, 1 tsp baking powder, pinch of salt

• Scoop the mixture 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. Let cool before slicing.

Notes

To calculate net carbs, subtract the grams of fiber from the grams of total carbohydrates. For this recipe, that calculation is 10.1g total carbs – 8.1g fiber = 2g net carbs

Nutrition

Serving: 1 | Calories: 83kcal | Carbohydrates: 10.1g | Protein: 5.2g | Fat: 2g | Fiber: 8.1g | Iron: 2.7mg

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