Garlicky Keto Rolls

I still remember the first time I tried to make low-carb bread. It came out like a sad hockey puck. But these garlicky keto rolls? Soft, fluffy, and full of buttery garlic goodness—total redemption. If you’ve been missing dinner rolls since going keto, these little guys are your new best friend.

Why You’ll Love These Garlicky Keto Rolls

These garlicky keto rolls are everything your low-carb dinners have been missing—pillowy soft centers, golden crusty edges, and that cozy, comforting garlic butter glow. They’re completely nut-free (a win for allergy households), come together in about 40 minutes, and deliver that classic dinner roll feel without the carb crash. Perfect alongside soups, holiday feasts, or just slathered with butter on a Tuesday night, they’re the kind of keto bread that actually feels like bread. Bonus: they’re freezer-friendly and meal-prep approved.

Ingredients You’ll Need

Here’s what goes into making these crave-worthy keto rolls:

• Sunflower seed flour – the nut-free star that gives structure without adding carbs. You can sub pumpkin seed flour one-to-one.
• Coconut flour – adds bulk and helps soak up moisture.
• Whey protein isolate (unflavored) – creates that fluffy, bread-like interior.
• Baking powder – our leavening power player.
• Garlic powder & salt – brings depth and flavor to the dough.
• Eggs – for binding and richness.
• Melted butter – adds fat and flavor.
• Water & apple cider vinegar – the secret duo that activates the rise.

Garlic Butter Topping: Just butter, fresh minced garlic, and a sprinkle of parsley. It’s simple but makes the whole kitchen smell hypnotic.

If you’re out of sunflower flour, pumpkin seed flour works beautifully here. Avoid almond flour though—it changes the moisture balance too much.

How to Make Garlicky Keto Rolls

Prep the Oven & Pan

Preheat your oven to 325°F and line a large baking sheet with parchment paper. Trust me—parchment makes cleanup so much easier.

Mix Dry Ingredients

In a large bowl, whisk together the sunflower flour, coconut flour, whey protein, baking powder, garlic powder, and salt. Make sure it’s well mixed so there are no clumps.

Add Wet Ingredients

Now stir in the eggs, melted butter, water, and apple cider vinegar. The dough will be thick, sticky, and kind of shaggy—that’s normal! Wet your hands to help with shaping.

Shape the Rolls

Roll the dough into 12 equal balls and space them out on the prepared baking sheet. They don’t spread much, so what you see is pretty much what you’ll get.

Bake to Golden Perfection

Bake for 25–30 minutes until the tops are golden and they feel firm to the touch. Don’t underbake—fluffiness depends on that full cook time.

Brush with Garlic Butter

While the rolls are still warm, brush each one with melted butter mixed with garlic and parsley. The aroma will stop you in your tracks.

Expert Tips for Perfect Keto Rolls

• Sticky dough? Wet your hands before rolling—it makes the job way easier.
• Want extra fluff? Make sure your baking powder is fresh and don’t skip the vinegar—it reacts with the protein to give lift.
• Storage: Keep them in an airtight container at room temp for 2 days, or refrigerate up to a week.
• Freezer-friendly: Freeze once cooled. Reheat in the toaster oven or a low-temp oven for a just-baked taste.

Frequently Asked Questions

More Keto Bread Recipes You’ll Love

Craving more low-carb comfort? Try my keto garlic bread made with roasted pumpkin seeds, or whip up this easy creamy pumpkin pasta—perfect with these rolls. And for dessert? Don’t miss the pumpkin chiffon pie. Cozy, comforting, and totally keto.