I wanted a yummy dinner roll to pair with the Holiday meals coming up, plus all the other meals I eat that would be great with bread. After much testing I finally figured out a soft, fluffy and bread like low carb dinner roll, that I have been enjoying immensely with many low carb dinners.
The first part of this recipe is your liquid of choice. I prefer to use a heavy cream/water mix but you can also use an unsweetened low carb milk. Then you bloom the yeast in the warm liquid. I've used active dry and rapid rise yeast and I've found there wasn't too much of a difference. To activate the yeast I use Inulin which is a fiber usually derived from artichokes. I haven't found any other keto sweetener that has worked to active the yeast. If you don't mind using maple syrup or honey you can use 1/2-1 tsp. instead of the inulin. To bloom the yeast I place in a warm area, often I turn on my dehydrator or oven to help warm it up. Proofing is optional but if you proof the dinner rolls you definitely get a bigger and fluffier roll.
The 4 eggs and sweetener in the next step. I have tried less eggs and it just makes the dough kind of dry. For the sweetener in this, I have tried several kinds of sweetener for this dough. Originally I tried using a granular sweetener with some allulose molasses. But the allulose made the dough hang onto moisture in the roll and even after very dark the inside of the roll stayed wet and doughy. So instead of the 1/4 Cup of granular sweetener and allulose I chose a packable brown sugar substitute. I happen to have a brown lakanto monkfruit/erythritol blend on hand so that's what I uses. I'm sure the swerve brown sweetener will work or Purecane brand. It makes the dough a little sweet, if you want to minus the sweetener more you will have to add more of a keto "flour". I suggest a stand mixer or hand mixer to help dissolve the sweetener into the eggs. You don't need a bunch of volume with the eggs, you just want the grittiness gone from the sweetener. Additionally you need the mixer to activate the gelling agents in the dry ingredients enough to form a dough.
Next is melted salted butter. I always use salted butter but if you only have unsalted add an extra 1/2 tsp. salt to the dry ingredients. I have found you can usually swap out coconut oil for butter in most recipes. I did try using avocado oil in place of the butter and it worked but the dough was a little bit stickier and needed to add some bamboo fiber when I went to roll it out.
Next is the dry ingredients which I tested so many different ratios of things and this gives the best texture to the dough. I found that you need baking powder plus the yeast to keep our baked goods decently risen. When I didn't use baking powder it made a tiny bit denser and flatter rolls. I use unflavored whey protein powder (Isopure) which is 0 net carbs per scoop and I have not been able to figure out a replacement for it without having to change the other "flour" ingredients in the recipe. I didn't use coconut flour in this recipe but you can replace some of the bamboo fiber with coconut if you want to but I don't think that will be any better with the coconut flour added but it won't hinder the roll much.
The xanthan gum and gelatin are both essential. You can try to use just one or the other, looking up the subbing ratios on google, but I have tried and found that it isn't exactly the same outcome. I feel like xanthan gum gives a slimy texture to the dough, for lack of a better descriptor, while gelatin thickens the dough and makes it stiff and chewy. I use Anthony's xanthan gum which is very strong compared to old brands I use to use so you may need more xanthan gum than is in the recipe. For the gelatin I use grass-fed beef gelatin which is stronger than unflavored knox pork gelatin, so you may need more if you use a different gelatin. I upped the xanthan gum and gelatin from previous dough recipes to give an even better "gluten" texture to the roll.
The last dry ingredient is the bamboo fiber, I used all bamboo fiber instead of the coconut flour and bamboo fiber mix. This gave a very fluffy roll. I have had luck replacing the bamboo fiber with oat fiber but the dough may be a little more sticky. To work with the dough I make sure to oil everything including my hands. If you made the dough correctly you should be able to roll and shape the rolls as long as you are oiled up. The dough should be able to form a pretty thick dough ball.
I do suggest proofing the rolls as it creates a bigger, fluffier roll. I use my dehydrator set to 105 degrees, I find it's the easiest and most consistent way to proof keto/low carb baked goods. You can also proof on the top of a preheated oven, close to where the hot air comes out of the back of the oven. I use a laser thermometer to gauge how close to place the pans to the heated air. I have found keto baked goods need a higher heat to proof than normal bread doughs, which proof around 80 degrees. Now a days many of us have counter top appliances also, that can be set to a function that you can lower the heat setting very low, so that is another option to proof the bread.
Not Proofed 30 Minutes 1 Hour
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Sweet Roll Recipe:
8 oz./1 Cup- Heavy Cream/Water mix or Low Carb Milk Warmed between 100-110 degrees
6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)
9 g/2-1/4 tsp-. Active Dry or Rapid Rise Yeast
4 Eggs
96g/1/2 -1:1 Alternative Brown Erythritol Based Sweetener
112 g/4 oz./1 Stick- Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)
90 g/1Cup+2 Tbs.(approximately) Packed Unflavored Whey Protein Isolate
116 g/1+3/4 Cup- (scooped not packed) Bamboo Fiber (Oat Fiber)
10 g/1 Tbs.- Baking Powder
18 g/1 Tbs.+1 3/4tsp.- Anthony's Xanthan Gum
40 g/4 Tbs.- Grass fed Beef Gelatin
1 tsp.-Salt
Instructions:
Weigh/measure out your liquid and heat to between 100-110 degrees Fahrenheit then add the inulin and yeast, set aside to activate (optional but I think it adds flavor)
In a stand mixer beat 4 eggs with the sweetener until no longer grainy, shouldn't take long
While that whips, weigh/measure, sift and whisk together dry ingredients
Once you can't feel any sweetener granules, on low speed, stream in the melted butter and milk and yeast mixture
Scrape down then add in all the whisked dry ingredients, turn on slow then speed it up to work the dry ingredients well
Scrap down and whip until a thick dough forms
Set aside to hydrate while you clean up your area and get it ready to transfer the dough and spray 2 8x8 pans, parchment the bottom if not using silicon
The easiest way to portion out the rolls is to place a piece of plastic wrap on your kitchen scale, sprayed with oil, zeroed out in grams and place all of the dough onto the scale
Divide the weight by 18 to figure out how much each dough ball should weigh, (if you don't have a scale, roll on an oiled surface into a long log and slice into 18 equal pieces)
Spray the countertop, a knife, and your hands with avocado oil spray and cut off equal weight portions and place on the oiled counter top
Once they are all weighed out, roll each in oil and work into a cohesive ball, then roll on the oiled counter top under a cupped hand to smooth and stretch the top of the roll (check out the video for a tutorial- https://youtu.be/SB5DUwb5G60)
Place 3x3 in the oiled 8x8 pans, once all are rolled, cover with plastic wrap and proof for 1 hour in a dehydrator set at 105 degrees or on top of a preheated 375 degree oven close to where the hot air comes out of the back of the oven (I use a laser thermometer to gauge where to place the pans), also many countertop ovens have a setting that the temperature can go that low, I turn half way through to proof evenly
Half way through the proofing preheat oven to 375 if not already, once proofed bake for 30-35 minutes until the tops are very golden brown and the insides where the rolls split don't look doughy anymore
Can eat right away or let cool and place in a ziplock bag in the fridge for 2 weeks or in the freezer for a month
To reheat, toast in the toaster for 5 minutes or microwave for 30-45 seconds
Macros for 2 Rolls:
320 Calories
27g Fat
16g Total Carbs
4g Fiber
11g Sugar Alcohol
1g Net Carbs
17g Protein
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