30 mins Coconut Flour Keto Dinner Rolls / Keto Buns

Keto dinner rolls or buns that get done in 30 mins flat! The main challenge with the keto diet is the baked goods since all-purpose-flour(maida) or wheat flour or any grain flour is totally no-no on keto. One has to find alternate flours to use in baking. Almond flour and coconut flour are the most commonly used alternate flours in ketp/LCHF. I prefer coconut flour mainly for 3 reasons. 1. Almond flour costs a bomb whereas coconut flour is relatively cheaper in India. 2. Almond flour is highly calorie denser than the coconut flour. 3. Coconut flour absorbs more moisture than the almond flour. So, you use less coconut flour per recipes than if you would use the almond flour. Since I have waxed enough poetry about the coconut flour, let me move on to the recipe.

This is not my recipe. This recipe was kindly shared by Pratichi Dixit Sadangi from Cooking Temptations on a food forum on FB and I am sharing it here as this is going on my keto staple recipes list. Thank you, Pratichi for the yummy recipes you share.

Total Cooking time: less than 30 mins
Prep time: 5 mins
Baking time: 20 mins

Makes: 4 dinner rolls/buns

Ingredients:

coconut flour - 4 tbsp
Eggs  - 2 
Mozzarella cheese - grated -  40gms
Salt, garlic powder and dried herbs -  according to your taste
Kalonji or Nigella seeds/ sesame seeds for garnishing

Method:

Preheat the oven to 180c/360F.

Beat the eggs in a bowl till the yolks are nicely mixed. Add the rest of the ingredients except the garnishing to this mix and combine it till it forms a dough. Let the dough rest for about 5 mins for the coconut flour to absorb all the moisture.

Divide the dough into 4 equal balls. Line a baking tray with parchment paper and arrange the dough balls on the tray. Sprinkle the garnishing on the dough balls.

Bake it in the oven for 20 mins till the buns brown a bit. The buns are done when they are cooked through but the insides are still soft. Remove the buns from the oven once done.

Have them while its hot as they don't taste great once they cool down. Dab them with a pat of butter or cream cheese and have a hearty meal.

Macros for a single bun:

Calories: 90.6kCal
Proteins: 5.7g
Carbs: 2g net carbs
Fat: 5.3g