Microwave Bread Rolls (Air Fryer Option)
With the heat of summer, I've been more inspired to make foods that do not require an oven. These rolls are super quick and hit the spot if you're having a hankering for bread. The microwave version flattens out a bit while "baking" and doesn't brown at all, while the airfryer version stays pleasantly round and gets satisfyingly brown on the outside. Inside, they are quite similar in texture. For those who haven't made or tried psyllium husk breads in the past, I suggest reading the blurb below the recipe to moderate expectations and better understand this ingredient.
Yield: 1 serving of 2 small rolls ✎
Macros (per serving): 265 calories | 11g protein | 20g fat | 3g net carbs
Prep & Bake: 10 minutes with microwave and 20 minutes with air fryer | Cool: 5 minutes with microwave and 10 minutes with air fryer
Storage: at room temperature in an airtight container (once fully cooled) for up to 36 hours, and refrigerated for up to 3 days. Be aware that like most breads, these are best eaten fresh (same day made) and will stale over time. Stale rolls can be toasted for better texture.
Macros (per serving): 265 calories | 11g protein | 20g fat | 3g net carbs
Prep & Bake: 10 minutes with microwave and 20 minutes with air fryer | Cool: 5 minutes with microwave and 10 minutes with air fryer
Storage: at room temperature in an airtight container (once fully cooled) for up to 36 hours, and refrigerated for up to 3 days. Be aware that like most breads, these are best eaten fresh (same day made) and will stale over time. Stale rolls can be toasted for better texture.
Warning: keto baking can be very finicky. I strongly suggest using a kitchen scale to weigh all ingredients for which gram and milliliter measurements are provided. For soymilk, milliliters equals grams.
Dry Ingredients:
Dry Ingredients:
- 2 tablespoons (15g) golden flaxseed meal ✎
- 2 tablespoons (15g) fine almond flour
- 2 tablespoons (10g) whole psyllium husks ✎
- ½ tablespoon nutritional yeast flakes (optional)
- ½ teaspoon baking powder
- ½ teaspoon herb blend (optional)
- a sprinkle of salt
- ¼ cup (60ml) soy or pea milk ✎
- 1 teaspoon apple cider vinegar or vinegar of choice
- 1 teaspoon light olive oil or oil of choice
- 1 to 2 drops liquid stevia or light sprinkle of pure monk fruit (optional)
Directions:
1. In a small mixing bowl, whisk together the dry ingredients.
2. Add the wet ingredients to the bowl and mix thoroughly with a small spatula or spoon.
3. Allow dough to rest for 2-3 minutes to thicken. Prepare 2 small squares of parchment if using the microwave.
4. Divide the dough in half. With well-oiled hands (the dough is sticky), roll the dough into 2 balls.
5. For the microwave, place the dough balls on the parchment squares and place these opposite each other, either side of the center, on the microwave plate. Microwave for roughly 2 to 2½ minutes. ✎
For the air fryer, preheat the airfryer to 350°F (175°C). Place the rolls in the air fryer basket and bake for 12 minutes. If your air fryer has a wand that moves content around, remove or disable this feature.
6. For both baking options, once baked, remove the rolls and transfer them to a wire cooling rack. Allow the microwaved rolls to cool for at least 5 minutes and the air fryer ones to cool for at least 10 minutes.
7. Enjoy slightly warm or fully cooled. Do not top with wet spreads or food items until ready to eat. The rolls will become unpleasantly slimy. ✎
1. In a small mixing bowl, whisk together the dry ingredients.
2. Add the wet ingredients to the bowl and mix thoroughly with a small spatula or spoon.
3. Allow dough to rest for 2-3 minutes to thicken. Prepare 2 small squares of parchment if using the microwave.
4. Divide the dough in half. With well-oiled hands (the dough is sticky), roll the dough into 2 balls.
5. For the microwave, place the dough balls on the parchment squares and place these opposite each other, either side of the center, on the microwave plate. Microwave for roughly 2 to 2½ minutes. ✎
For the air fryer, preheat the airfryer to 350°F (175°C). Place the rolls in the air fryer basket and bake for 12 minutes. If your air fryer has a wand that moves content around, remove or disable this feature.
6. For both baking options, once baked, remove the rolls and transfer them to a wire cooling rack. Allow the microwaved rolls to cool for at least 5 minutes and the air fryer ones to cool for at least 10 minutes.
7. Enjoy slightly warm or fully cooled. Do not top with wet spreads or food items until ready to eat. The rolls will become unpleasantly slimy. ✎
Tip: if you like these rolls and think you'll make them often, prepare little jars of the dry ingredients in bulk to save yourself measuring these ingredients out each time you want to make rolls. Or, you could make a single bulk container of dry mix and use 45.5g of this each time you want to make a serving (2 small rolls).
Psyllium Breads: psyllium husk is a binder and replaces the role of gluten in gluten-free keto breads. However, it's only fair to moderate expectations when it comes to these breads. Breads made with psyllium husk do not have the same taste and texture as traditional breads or keto breads made with vital wheat gluten. That said, for those who don't eat gluten or want to make quicker keto breads (without kneading and rising), psyllium husk breads can really hit the spot and be used in most ways other breads are used. A few things to know: 1) psyllium husk has a distinct flavor that might take some getting used to, 2) psyllium husk can have a bit of grit in it and so you may find occasional gritty bits in your bread (no need for concern), 3) psyllium breads take a lot longer to toast than traditional or gluten-based breads, 4) psyllium husk absorbs water and bulks in the digestive system, so drink plenty of water with these breads and be aware that this ingredient may affect your bowel movements (usually positively if consumed in moderate amounts and with enough water), and 5) psyllium husk gets slimy when wet, so topping these breads in advance or making sandwiches for later can yield unpleasant results. For the same reasons, these breads don't work well to make puddings, French toast, or anything where the bread is soaked.
Notes:
- This recipe only makes 2 small rolls as I've found "baking" too many items in the microwave at once doesn't tend to turn out well. If making rolls in the airfryer, feel free to double the recipe.
- This recipe can be made with brown flaxseed meal if you don't mind the flavor. Golden flax tends to be milder and more pleasant tasting.
- If you don't have whole psyllium husks, an equal weight of ground husks (1 tablespoon) should work fine.
- This bread has only been tested using soymilk at this time. Using a thinner plant-based milk or water will probably work fine, but this hasn't been tested.
- Because microwave power varies, it's hard to give an exact time for all microwaves. You'll have to do a little trial and error to figure out what amount of time works best in yours.
- Psyllium husk absorbs water and becomes slimy. This is just the unfortunate nature of this ingredient.
- Macros for this recipes are calculated with American national nutritional data (i.e. NCCDB & USDA entries in Cronometer) for all ingredients apart from nutritional yeast flakes (blend of Bob's Redmill and Foods Alive unfortified) and liquid stevia (which makes no contribution).
- Macro numbers are rounded. Numbers equal to or greater than 10g are rounded to the nearest whole number (e.g. 10g, 11g, 12g, etc.) and numbers below 10g are rounded to the nearest 0.5g (0.5g, 1g, 1.5g ... 9g, 9.5g). Any numbers below 0.5g are given as is (e.g. 0.1g, 0.2g, etc.). Calories are rounded to the nearest multiple of 5.
