Keto Garlic Rolls

Keto Garlic Rolls

Keto Garlic Rolls
These delicious and fluffy, from-scratch Keto Garlic Rolls are baked to golden brown perfection then slathered with a buttery, fresh herb and garlic mixture.


Prep Time15 mins
Cook Time18 mins
Rising1 hr 30 mins
Total Time2 hrs 3 mins 
Servings: 12


For the Rolls
▢1 ¼ cups vital wheat gluten, (see recipe notes in the post)
▢⅔ cup oat fiber
▢⅓ cup lupin flour, (save 20% with code: KETOCC20)
▢⅓ cup ground golden flaxseed, + 1-2 TBSP
▢½ cup heavy cream, room temperature
▢½ cup very warm water, about 125°F
▢3 tablespoons monk fruit/allulose
▢2 whole eggs, beaten and room temperature
▢2 tablespoons olive oil
▢1 tablespoon active dry yeast
▢2 teaspoons baking powder
▢1 teaspoon inulin powder, to activate the yeast
▢1 teaspoon salt
For the Topping
▢⅓ cup butter, softened
▢3 cloves garlic, coarsely grated
▢1 tablespoon fresh parsley
▢Pinch of salt
▢Optional freshly grated parmesan cheese


  • Add the water and heavy cream to a microwave-safe mixing cup and heat to 125°F. Pour in inulin, then sprinkle the yeast over the top. Mix for just a few seconds, then allows the yeast to bloom while you mix up your dry ingredients.
  • In the bowl of your stand mixer, add in the vital wheat gluten, oat fiber, lupin flour, golden flaxseed, sweetener, salt, and baking powder.
  • Whisk briefly to combine, break up any lumps and make it light and fluffy.
  • Once the yeast has bloomed (should take about 5-7 minutes), with the mixer running, slowly pour it in.
  • Then pour in the eggs, until the dough comes together.
  • Add in the olive oil and continue mixing, just until combined. Sprinkle in 1-2 tablespoons of golden flaxseed until the dough is barely sticking to the sides of the bowl and isn’t too wet.
  • Scrape down the sides, remove the paddle, then replace with a dough hook. Allow the dough to knead for 7 minutes, then let it rest for 10 minutes. I use this time to clean up and prepare by pan.
  • Take a 9 x 13 pan and spray the inside with a nonstick spray or brush with olive oil.
  • Remove the dough from your mixer. It should be a little sticky, but not really wet.
  • Once the dough has rested, turn it out onto your board, I use my Silpat because it doesn’t slide around. Cut the dough into 12 portions, and I prefer to weigh them, so I know they’re all around the same size and will cook at the same time.
  • Take each piece and flatten it out slightly, then pull all the edges into the center, creating a ball. Pinch all the seams together and turn over.
  • Cupping your hand over the top, roll the dough in a circular motion until the seam has closed and is no longer showing.
  • Place the rolls in your prepared 9 x 13 pan, in 3 rows of 4 rolls each. Spray a piece of plastic wrap with nonstick spray and gently place on top of the rolls, don’t tuck in the ends or wrap it tight. You want to give it plenty of room to expand.
  • Using the bread-proof setting in your oven, allow proofing for 90 minutes. To help create the perfect warm moist environment, place a shallow pan with boiling water on the bottom of your oven. If your oven doesn’t have a bread-proof setting, you can place a microwave-safe dish or glass with hot water in the microwave, along with the rolls to proof in there.
  • Preheat oven to 350°F. Remove the plastic wrap and bake the rolls 18-20 minutes or until golden brown and cooked through, rotating the pan halfway through baking. If you see they are getting too dark, lightly tent with aluminum foil and continue baking.
  • While the rolls are baking, add the butter, garlic and salt to a small saucepan. Sauté the garlic on low heat until fragrant and remove from the heat before it starts to turn golden. Add in the parsley, then stir until well combined. Set aside to cool slightly, then brush generously over the tops of the rolls once they come out of the oven and top with the (optional) parmesan cheese.



If you can’t find inulin you can use honey instead.  The carbs are not affected since the yeast feeds off the sugar to emit carbon dioxide, which makes the buns light and airy.

See the post for detailed information on the specialty ingredients used in this recipe. Also see my tips and troubleshooting section, prior to making the recipe.

While you don’t have to use a stand mixer to make this recipe, it definitely helps with the kneading.  You can certainly mix and knead the dough by hand, it will just take a little longer.

If you want them a little smaller, you can form 15 pieces instead and bake them in 4 rows of 5 in each row.  I’ve done this with my dinner rolls, but honestly, I prefer the garlic rolls a little larger.

Nutrition Facts
Keto Garlic Rolls
Amount Per Serving
Calories 196Calories from Fat 126
% Daily Value*
Fat 14g22%
Carbohydrates 6g2%
Fiber 4g17%
Protein 13g26%
* Percent Daily Values are based on a 2000-calorie diet.


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