Hawaiian sweet rolls are among the best breads for the keto diet. You will love its taste and softness. These Hawaiian rolls are sweet and a perfect replacement for a dinner roll.
Fathead Dough
The rolls are made of fathead dough, a combination of melted mozzarella cheese and cream cheese dough mixed with low-carb flour.
I use shredded mozzarella cheese ( part-skim ). This type of low-moisture shredded mozzarella cheese is easily available in the market.
Low Carb Flours
This bread uses a combination of both almond flour and coconut flour. Coconut flour helps the rolls to fluff up, and almond flour provides a soft texture.
Low Carb Sweetener
I use a little bit of erythritol to add sweetness to the rolls. I prefer erythritol because it is a low-carb sweetener.
Make sure you add a bit of erythritol; if you add more, it will spread across the dough, resulting in the flattening of bread. So avoid adding more erythritol.
These Hawaiian rolls are best consumed as sliders, burger buns, and sandwiches.
How To Get Shining On Rolls?
If you are wondering how to get a shiny surface on Hawaiian rolls, you can get it by coating the melted butter right before the serving or by washing the rolls during baking.
FAQs
Can I substitute almond flour with another flour?
Almond flour is key for this recipe’s texture. Substitutes like coconut flour won’t work 1:1 and will require experimentation for the right ratio.
Is there a dairy-free alternative to mozzarella and cream cheese?
You can try using dairy-free cheese alternatives, but the texture and taste may vary. Make sure they are low moisture and can melt well.
Can I skip the erythritol?
Erythritol adds sweetness to mimic traditional Hawaiian rolls. You can omit it for less sweetness or substitute with another keto-friendly sweetener.
Why is my dough too sticky?
This can be due to the cheese cooling down. Reheat it slightly, and use oiled hands for handling the dough.
Can I make these rolls without a food processor?
Yes, but it will require more effort to mix the dough until smooth and evenly combined manually.
How do I store the leftover rolls?
Keep them in an airtight container at room temperature for up to 2 days, or refrigerate for up to a week.
Can I freeze these rolls?
Yes, once cooled, wrap them individually and freeze for up to 3 months. Thaw and reheat in the oven or microwave.
Are these rolls sweet like traditional Hawaiian rolls?
They have a mild sweetness from erythritol, but they won’t be as sweet as traditional rolls due to the low-carb ingredients.
Can I use another sweetener instead of sugar-free maple syrup for the glaze?
Yes, you can use any liquid keto-friendly sweetener to taste for the glaze.
What can I serve with these Hawaiian sweet rolls?
They pair well with keto-friendly spreads, as a side to salads or soups, or as sliders for sandwiches.
Ingredients
- 2 cups superfine blanched almond flour
- 3 tablespoon coconut flour
- 2 tablespoon aluminum-free baking powder
- 3 tablespoon erythritol granular
- 2 1/4 cups pre-shredded mozzarella cheese part skim low moisture
- 3 oz full-fat cream cheese
- 3 large eggs
BREAD GLAZE
- 2 tbsp butter melted
- sugar-free maple syrup to taste
Instructions
- Preheat the oven to 350°F and line the bottom of the 9-inch square baking pan with parchment paper.
- Add almond flour, coconut flour, baking powder, and erythritol in a small mixing bowl. Whisk the ingredients together until combined well.
- In a large microwave-safe bowl, add mozzarella and cream cheese. Cover the top of the cream cheese with mozzarella. This is to prevent the cream cheese from overheating.
- Melt the cheese in the microwave at 30-second intervals. Stir well every 30 seconds to melt the cheese and make it look like dough. Do this for 1 to 2 minutes. Ensure intervals between the cooking so the cheese is not overcooked.
- Add cheese, flour, and eggs in a double-blade attached food processor. Pulse on high speed until the dough is even.
- Use a spatula to scoop out dough and place it on a large sheet of plastic wrap. Cover the dough in plastic wrap and knead a few times until you get a uniform dough ball.
- Divide the dough equally into nine parts and roll each using your palm, forming a smooth round ball. Apply little oil on your hand before rolling out the dough to avoid dough sticking to your palms.
- Place the dough balls into a baking pan
- Bake the rolls for 25 to 28 minutes in the middle rack of your oven. Bake until the rolls turn to a dark golden brown.
- In the meantime, while the rolls are baking in the oven, whip together melted butter and syrup. Once the rolls are finished baking, apply the melted butter on top of the rolls and serve them hot.
Nutrition Information:
Serving Size: per serving
Amount Per Serving:Calories: 280 kcalTotal Fat: 22gSaturated Fat: 7gCholesterol: 85mgSodium: 350mgCarbohydrates: 8gFiber: 3gSugar: 1gProtein: 15g
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FAQs
When added carefully, keto bread can be incorporated into a ketogenic diet. Typically low calorie — one popular brand, Franz Keto, contains only 40 calories a slice per its white bread — keto bread is also typically lower in carbohydrates and higher in protein and fiber than other breads.
Is keto bread really zero carbs? ›
The keto diet promotes no grains, starches, sugars or preservatives, and Aldi's L'Oven bread has three out of the four of those features. Technically, it does have zero net carbs, though, and most keto diets aim for limiting carbs to 20 to 50 grams per day.
How many carbs are in King's Hawaiian sweet rolls? ›
King's Hawaiian Original Hawaiian Sweet 24 Pack Dinner Rolls (1 roll) contains 16g total carbs, 15g net carbs, 2.5g fat, 3g protein, and 90 calories.
Does keto bread slow weight loss? ›
Unlike traditional bread, which can be high in refined carbohydrates that can lead to health problems like diabetes, obesity, and heart disease, keto bread is low in carbs and high in healthy fats, which can help you lose weight, control your blood sugar levels, and improve your heart health.
How many carbs will ruin ketosis? ›
Most ketogenic diet guidelines recommend limiting your total carbohydrate intake to 15-30 grams or 5%-10% of your total calorie intake a day. Eating more than 50 grams of carbs may disrupt ketosis. With keto diets, however, carb restrictions vary from person to person.
How many carbs before ketosis stops? ›
A person on the keto diet should limit their carb intake to up to 50 g a day. A person generally replaces high carb foods with fatty foods, such as eggs, dairy products, and fresh meat and fish. Wheat products and some fruits, vegetables, beans, and legumes can be high in carbs, so checking food labels is key.
Can I eat keto bread everyday on keto diet? ›
You can, maybe a slice or two here and there, but you ideally don't want to be eating too much of it. This is because a keto diet involves eating minimal carbs; less than 50g a day. However, a slice of bread contains around 20g of carbs, which is quite a chunk of your daily carbohydrate allocation.
What happens if you eat zero carbs on keto? ›
Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose. If you limit carbs in the long term, it may cause you to have too little of some vitamins or minerals and to have digestive issues.
What's a good substitute for bread on a keto diet? ›
Sandwich bread alternatives
- Ezekiel bread. Ezekiel bread is a healthful bread that got its name from a Bible verse that mentions an ancient process of bread making. ...
- Cloud bread. Cloud bread, or oopsie bread, is very popular with low-carb and keto dieters. ...
- Eggplant disks. ...
- Portobello mushroom burger buns.
WHAT MAKES HAWAIIAN ROLLS SO GOOD. Hawaiian bread is so good because it's soft and stretchy, and it's got just a hint of tangy yeastiness, with a slight sweet flavor that just teases your tastebuds.
King's Hawaiian Original Hawaiian Sweet Mini Sub Rolls (1 roll) contains 31g total carbs, 30g net carbs, 4.5g fat, 5g protein, and 180 calories.
How many carbs are in Hawaiian sweet roll sliders? ›
Pepperidge Farm Sweet Hawaiian Sliders (1 bun) contains 18g total carbs, 17g net carbs, 1.5g fat, 4g protein, and 100 calories.
Will keto lower belly fat? ›
These findings were more apparent in men than women, probably because men tend to store more fat in this area. Bottom Line: A ketogenic diet can help you lose belly fat, which is closely linked to heart disease, type 2 diabetes and reduced life expectancy.
What's the best keto bread? ›
Basic Low-Carb Bread
- Sourdough from Great Low Carb Bread Co. ...
- L'Oven Fresh Zero Net Carb Bread (0g Net Carb) ...
- Franz Keto White Bread (1g Net Carb) ...
- Kiss my Keto's Keto Bread (0g Net Carbs) ...
- Julian Bakery Keto Thin Bread (0g Net Carbs) ...
- Unbun Unbread (2g Net Carbs) ...
- Lewis Bakeshop Healthy Life Keto Bread (0g Net Carbs)
Wondering if you can eat bread while on keto? Simple answer: YES, you can! I even made it easier for you and rounded up 7 best keto diet breads that won't kick you out of ketosis.
Will one slice of bread break ketosis? ›
You can, maybe a slice or two here and there, but you ideally don't want to be eating too much of it. This is because a keto diet involves eating minimal carbs; less than 50g a day. However, a slice of bread contains around 20g of carbs, which is quite a chunk of your daily carbohydrate allocation.
Will one piece of bread ruin ketosis? ›
Bread, pasta, rice, and other refined carbs
While these are fine to eat in moderation if you're not following a low carb diet, those looking to achieve or maintain ketosis will need to limit them. Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds.
Will eating low carb put you in ketosis? ›
Most people will need to go under 50 grams per day to reach ketosis. Keep in mind that this doesn't leave you with many carb options — except vegetables and small amounts of berries. To calculate your net carbs, subtract fiber, sugar alcohols, and other nondigestible carbs from the total amount.
Does low carb bread spike blood sugar? ›
Key Takeaways. Keto bread is good for people with diabetes. Since it has a lower carb, higher fiber, and protein, it may help stabilize blood sugar levels. Due to keto bread's higher protein and fiber content, it has a low glycemic index, resulting in less post-meal blood sugar response.
