Bread, made healthy! Tasty Grain-Free and Low Carb Rolls, perfect for sandwiches.

A reader request led to the experiments that produced these paleo bread rolls, made without grains, tree nuts, or dairy.

 

It’s bread, made without grains! I jumped for joy a bit when these turned out so well.

 

The sweet aroma of yeast-y dough filled up my kitchen while I was shaping and baking these promising mounds into the perfectly browned, crusty n’ soft rolls you see below. 

Healthy Low Carb, Gluten-Free Bread

 

To my readers, who’ve wrapped their burgers in lettuce, their sammies in gluten-free wraps, and have grown accustomed to using a knife and fork for formerly handheld entrees – this one is for you guys. You who have dutifully forgone high carb, refined foods to avoid allergens, take charge of your health, and eat like Grok (Mark Sisson’s paleolithic alter ego) can eat bread again without fear. Go ahead… take a bite!

Bread Rolls (Primal + Gluten- and Dairy-free!)
 

If you’re not a fan of sunflower seeds, you can use ground almonds (aka almond flour or almond meal)  in this recipe if you wish. However, I’m beggin’ you to give my new favorite ingredient – sunflower seeds – a fair shot. What does the humble sunflower seed have to offer you? Its miniscule size, neutral flavor, and dry texture make it the ideal candidate for grinding into a very fine, low carbohydrate “flour” in a Magic Bullet blendercoffee grinder, or food processor. In addition to being easy on the taste buds, these little seeds are easy on your pocketbook, which is important for a student like myself in these tough times! Sunflower seeds are $2-$3 per pound compared to almonds, which are at least $7-$8 in my neck of the woods. Healthy, whole foods eating does not have to break the bank, folks! Finally, I wanted to create some special treats for you tree nut-free eaters reading the blog. It must be tough eating low carb when every baked good recipe features those darling almonds in one form or another. For y’all who are allergic to coconut… I’m sorry! Check out these lovely bread recipes here and here by Elana Amsterdam and Karina Allrich to see if you can’t tweak their coconut-free loaves to your liking.

final bread
These hearty sweet rolls are so good toasted with peanut butter, or made into sandwiches with all the fixins’. The flavor and texture of these grain-free rolls will blow you away! They are much more substantial and filling than regular white bread, with a more dense, heavy texture from the nutritious flax meal, coconut fiber and sunflower seeds. I don’t recommend using a loaf pan to make the dough into a regular bread “loaf,” since it won’t cook properly that way. They’re good enough to eat alone, one after the other, until your experimental batches slowly disappear, leaving you wondering why you didn’t make a double batch. If you are watching your food intake to lose weight, bake up some rolls and share them with the ones you love. Take them to a fourth of July picnic, and make some new friends.

Grain-Free Bread Rolls

Yields 6
The addition of yeast gives these grain-free rolls the intoxicating aroma of real bread. They are nut-free due to the addition of sunflower seeds.


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Ingredients
  1. 3/4 cup sifted coconut flour
  2. 1/4 cup + 2 Tablespoons ground sunflower seeds
  3. 1/4 cup golden flaxseed meal
  4. 1/8 teaspoon baking powder
  5. 1/2 teaspoon fine sea salt*
  6. 1/2 teaspoon xanthan gum
  7. 1/8 teaspoon NOW Better Stevia powder
  8. 1 1/8 teaspoon Active Dry yeast (half of a packet)
  9. 4 large eggs, room temperature (no cold eggs!)
  10. 5 Tablespoons melted unsalted butter OR 5 Tablespoons minus 1 teaspoon refined coconut oil
  11. 1 1/2 teaspoons honey (the sugar will be eaten by the yeast)
  12. 1/2 cup warm water**
Instructions
  1. Grind sunflower seeds and whole flax seeds (if you did not buy flaxseed meal) into a fine meal with a coffee grinder, Magic Bullet blender, or food processor.
  2. Line a cookie sheet with parchment paper or a silpat. Alternatively, grease the 6 wells of a muffin top pan.
  3. Preheat oven to 350 degrees Fahrenheit.
  4. Sift coconut flour into a bowl, gently spoon it into your measuring cups, and level with a knife.
  5. In a large mixing bowl, whisk together the coconut flour, sunflower seed meal, flaxseed meal, sea salt, xanthan gum, stevia, and baking powder.
  6. Warm 1/2 cup warm water in the microwave for 8-10 seconds to heat it.
  7. Drop yeast into warm water.
  8. In a small bowl, whisk together eggs, melted butter or oil, and honey.
  9. Whisk yeast water into egg mixture.
  10. Use hand mixer to beat the egg mixture into the dry ingredients. Continue to beat the batter for one minute to smooth out lumps and give the dough a light and airy quality.
  11. Spoon out the sticky dough onto the cookie sheet in 6 dollops.
  12. Shape the dough into rounds and smooth the tops with wet fingertips. Don’t press the dough flat – just round out the tops to give the rolls a more pleasing appearance. Dip your fingers into water as necessary before smoothing the tops of each roll.
  13. Bake rolls for 25-30 minutes, or until golden brown and firm to the touch.
  14. Remove rolls from the oven, and wait a minute or two before gently prying them out of the pan and setting them on a cooling rack lined with a paper towel.
  15. Let rolls cool for a half hour or so (I know, I know, it’s tough!) before eating.
  16. Store rolls in plasticware containers lined with paper towels.
  17. For the best flavor and texture, reheat the rolls in the microwave for a few seconds, or toast, for the best taste and texture.
Notes
  1. *Add 1/8 teaspoon more salt for more of a biscuit flavor
  2. **Add 1 teaspoon extra water if you are using oil instead of butter
Nutrition Facts per 1/6 of a recipe (1 roll)
  1. 294 calories, 5.2 grams net carbohydrates per roll (not counting 1 teaspoon of the honey, since the yeast consumes most or all of the sugar**)
Healthy Indulgences http://healthyindulgences.net/

Here are my other recipes for low carb, bread-like creations:
 
Related recipes other blogs that might be of interest you: 
Gluten-free, low carb buns (aka Oopsie rolls) by Jamie @ Your Lighter Side….
Foccacia Bread (GF) from Jennifer Eloff @ Splendid Low Carbing.
Multi-Grain Bread from Shauna @ Gluten-Free Girl
 
Hope you have a lovely July 4th holiday!

82 Comments on Bread, made healthy! Tasty Grain-Free and Low Carb Rolls, perfect for sandwiches.

  1. Anonymous
    July 2, 2011 at 8:14 pm (4 years ago)

    This sounds delicious and very allergy friendly, I'd love to be able to make them – except that I can't eat any eggs…

    :(

    Can you *please* ( pretty please? ) offer up versions of your grain free breads (that are taste tested and work 100% perfectly well..) with an egg substitute variation for those of us who are allergic to eggs and can never eat them?

    Thanks so much!!

    Ali

    Reply
  2. Misty
    July 2, 2011 at 9:45 pm (4 years ago)

    You are amazing…..

    Reply
  3. Diane
    July 3, 2011 at 12:22 am (4 years ago)

    YOU ROCK!! I am definitely making these tomorrow!

    Reply
  4. Natalie
    July 3, 2011 at 8:42 am (4 years ago)

    I am loving your blog!! And I totally want to try these. I can eat coconut in most forms, but eating the flour makes my stomach go crazy (Montezuma's revenge!) I wish soo badly this wasn't the case, because there are so many fabulous recipes using it. Do you have any ideas what flour would be a similar density that I could try? Thank you!!

    Reply
  5. Anonymous
    July 4, 2011 at 9:35 pm (4 years ago)

    I did not wait for these to cool – slathered butter on one right out of the oven. Delicious! This is definitely a keeper and probably a problem with portion control…

    Becky

    Reply
  6. dollface
    July 4, 2011 at 10:32 pm (4 years ago)

    These look amazing I cannot wait to try them!! I love your blog and have made several of your recipes and they are always wonderful, thank you so much :)

    Reply
  7. madison_mom
    July 5, 2011 at 2:59 am (4 years ago)

    These sound great! For Natalie, I make a lc flour mix that replaces each cup of wheat flour with 1/4 cup soy flour, 1/4 cup ground flax seed, 1/4 cup whey protein powder and 1/4 oat flour. This mix doesn't work if you're a paleo person, unfortunately.

    I wish I could find a good coconut flour (finely ground) that's free of cross contamination with nuts. Bob's Red Mill runs their coconut on the same equipment they use to grind nuts, so I can't use it because my son is deathly allergic (this really causes me to hate on Bob's Red Mill–the more their brand spreads, the less safe food is available for my family, since stores usually drop other brands like Arrowhead Mills or Hodgeson Mills that keep their lines separate).

    Lauren, thanks so much for this recipe. I may try adapting it for my wacky flour mix if I can't find a safe, finely ground coconut flour!

    Reply
  8. Lauren
    July 5, 2011 at 4:10 am (4 years ago)

    Hi, Ali! If I am able to come up with an egg-free bread that tastes good and contains no grains, I will post it. Do you have a tried-and-true egg substitute that you use in your grain-free cooking? :)

    Natalie, the only substitute I could think of would be a blend of oat flour and unflavored whey protein powder. Unfortunately I cannot try this since I'm out of whey protein powder! Have you tried the almond flour biscuits?

    Becky – So happy to hear the bread worked out well for you. :)

    Dollface – You're welcome. :D Glad you've had success with the recipes!

    Madison_Mom – I just picked up a brand of coconut flour at the local health food store by "Let's Do Organic" brand. It's certified kosher and gluten-free, but the bag doesn't say anything else about the manufacturing processes. You might want to look for that brand at Whole Foods – I've seen it there! I think Tropical Traditions also makes coconut flour. :) Hope that helps! Thank you for sharing your flour blend.

    Reply
  9. Natalie
    July 5, 2011 at 7:36 am (4 years ago)

    Thanks so much Lauren and madison_mom! I will try those options, and maybe buckwheat. Lauren – I am off to check out the almond flour biscuits right now! Madison_mom – have you tried coconut flour from Wildernessfamilynaturals.com? It might be worth asking if they have any cross-contamination. Won't be as cheap as Bob's though.

    Reply
  10. Karen
    July 5, 2011 at 8:24 pm (4 years ago)

    I can't wait to try this! By the way, for the comment about eggs-I've often seen recipes that simply replace eggs with a mixture of either flax or chia seeds plus water. I'm not sure of the exact ratios, but I think Kelly from the Spunky Coconut blog does this sometimes-you may want to check there!

    Reply
  11. Anonymous
    July 6, 2011 at 1:18 am (4 years ago)

    The amount used for sunflower & flaxseed is preground, correct?
    Can the rolls be frozen after 24 hours?

    Reply
  12. WyomingDiva
    July 6, 2011 at 11:46 pm (4 years ago)

    Thank you, Lauren – can't wait to make them!

    Reply
  13. Anonymous
    July 7, 2011 at 12:04 am (4 years ago)

    Madison-Mom, I get my coconut flour from swansonvitamins.com. It says "Product of the Philippines" and doesn't say anything about being manufactured in a facility that also uses tree nuts and soy. Swanson carries Bob's Red Mill coconut flour, and the site does have the tree nut/soy disclaimer for that product, so possibly not saying that about the Swanson coconut flour means it's safe. Their phone # is 1-800-824-4491. $8.99/1 lb.

    Reply
  14. Melissa
    July 7, 2011 at 1:55 am (4 years ago)

    I love all your recipes!! (:
    I was wondering if you could use a loaf pan instead of the muffin top pan for this recipe?

    Reply
  15. AK-47
    July 7, 2011 at 4:01 am (4 years ago)

    Ok, so I made these for the Fourth and they were delish! I ate every one in the past three days. DANGEROUSLY good. The yeasty smell coming from the oven that I haven't had in years was wonderful.

    This time (I'm making them for a potluck) I'm going for the mini variety. I love using my mini tins. And since I don't love cutting parchment paper I just greased the pan and it worked out well.

    The first time I used butter and the result was VERY buttery, too buttery for my taste. and I LOVE butter. They were too greasy. I think the oil variety will turn out much better. They smell and look a bit more cohesive than the first batch.

    Thanks again for all you do and all you put out into the world. We thank you. And if you ever need a tester for high altitude…I'm your Denver girl!

    Reply
  16. Lauren
    July 7, 2011 at 8:12 pm (4 years ago)

    Anon – The amounts for the flax and sunflower seeds is preground. I wanted to make sure people could use preground almond flour if they wished to do so. :) I haven't tried freezing these since they never last that long! Let me know how they freeze if you end up trying that before I get to it.

    Melissa – I am attempting to bake the bread in a loaf pan today! Going to try to figure out the right baking temp and time. If you end up trying it before me, let me know how it turns out!

    Karen – Thanks for tip re: egg replacers. :) I'll see if I can get my hands on some chia seeds!

    AK-47 – Glad you enjoyed the rolls! Thanks for sharing your high altitude baking experience with them. I'm gonna try 'em with 5 Tablespoons of butter and see how they come out. I appreciate the feedback!

    Reply
  17. Shannon & John Frederick
    July 8, 2011 at 6:49 am (4 years ago)

    I don't have a muffin top pan, do you think it would work out if I just put rounds on a parchment lined cookie sheet?

    Reply
  18. Shannon & John Frederick
    July 8, 2011 at 6:49 am (4 years ago)

    I don't have a muffin top pan, do you think it would work out if I just put rounds on a parchment lined cookie sheet?

    Reply
  19. speedwell
    July 8, 2011 at 10:31 am (4 years ago)

    Shannon @ John: See if you have some of those rings they use to bake English muffins or poach eggs. Those will work too if you grease them with a solid fat and sit them on greased parchment paper.

    Reply
  20. Jennifer
    July 8, 2011 at 2:19 pm (4 years ago)

    Very clever, Lauren! Your buns look like real buns, although unfortunately I can't try them on account of the high fiber (IBS). I'm curious though to see if I can sub my gluten-free bake mix more or less. I might just try your method one of these days. The warm water sounds a little tricky. I always thought it had to be a more exact temp. I usually use yeast that gets added to the dry ingredients so I'm not sure.

    Thanks for the heads up re the Focaccia bread. You're a sweetie!

    Reply
  21. Anonymous
    July 8, 2011 at 8:58 pm (4 years ago)

    These look great! Stupid question – raw or roasted sunflower seeds? If raw, where did you find them or what brand? I don't think I've ever seen raw sunflower seeds in the store, but I've never looked. BTW, if you say "Trader Joe's" I think I'll cry – there is NO Trader Joe's within a state of me (I live in Alabama), so if it's not at Publix or Whole Foods or a healthfood store, I have to order it online.

    Reply
  22. Lauren
    July 8, 2011 at 9:07 pm (4 years ago)

    Speedwell – That's a great tip! Shannon, the batter is quite stiff, so I'd just drop dollops of batter and shape them a bit with wet fingers. They shouldn't spread much.

    Jennifer – I bet your bake mix would work. :) Might need a bit less water is all. I finally got some Honeyville almond flour to make your focaccia! :D

    Anon – I get sunflower seeds (unsalted – they might be dry roasted? they don't look browned) from the local health food store bulk bin, or from Fresh Market. They definitely have 'em in the bulk bins at Whole Foods. :)They should be light gray in color (not browned). I believe Target and Sweetbay have sunflower seeds as well. Sweetbay's might be roasted. The unsalted raw seeds yield the most neutral flavor. You could sub almond flour, too! I just got some Honeyville grain almond flour (super finely ground!) to try in these today. :D

    Reply
  23. JennM
    July 8, 2011 at 9:37 pm (4 years ago)

    Anonymous–I'm not sure where in Alabama you live, but there are several Trader Joe's in the Atlanta area. :) I just moved back to AL from Atlanta, and it's about a two-hour drive for me. Too far for regular shopping, but you could possibly make a trip to buy a bunch of stuff to store for later. Just a thought!

    Lauren–I made these last night and they are really tasty! Thank you so much for the recipe. I didn't have a muffin top pan, so I just patted out the dough into rounds on a baking sheet. I think I'll play with the recipe a bit next time but I will definitely make these again! Hubby loved them, too!

    Reply
  24. San
    July 8, 2011 at 10:50 pm (4 years ago)

    how does one print your recipes?

    Reply
  25. Lauren
    July 8, 2011 at 11:44 pm (4 years ago)

    Hi, San! I am working on turning all of these recipes into printable pages. I had to change the page code to prevent plagiarism and copying of photos due to a recent incident. All of the printable recipes should be up by tomorrow morning. Thank you for your patience!

    Reply
  26. Lauren
    July 9, 2011 at 6:16 pm (4 years ago)

    San, you should be able to copy and paste now. Still tinkering on the code for my blog. :) Printable pages are in the works!

    UPDATE: The rolls are great with 5 Tablespoons of butter, baked on a cookie sheet lined with parchment paper. :)

    Reply
  27. Anonymous
    July 9, 2011 at 6:18 pm (4 years ago)

    Another great recipe idea Lauren.
    Wondering if I can replace the honey with granulated sugar

    Reply
  28. Joann
    July 13, 2011 at 12:02 pm (4 years ago)

    Crusty rolls–you're brilliant! Bread, my weakness, with real crust is what I miss most. Interesting that there's no waiting for the dough to rise from the yeast.

    I don't use flaxseed because of its estrogenic effects & antagonist effect on Vit B6. Consumption of flaxseed is banned in France and limited in Germany, Switzerland & Belgium. USDA has also set limits on the amount of flax in products. Know it's a low carb favorite, but flaxseed has never been a part of human diets until very recently & is particularly risky during pregnancy.

    I'm going to sub ground chia seeds & hope the rolls come out as yummy as yours

    Reply
  29. Joann
    July 13, 2011 at 12:03 pm (4 years ago)

    Crusty rolls–you're brilliant! Bread, my weakness, with real crust is what I miss most. Interesting that there's no waiting for the dough to rise from the yeast.

    I don't use flaxseed because of its estrogenic effects & antagonist effect on Vit B6. Consumption of flaxseed is banned in France and limited in Germany, Switzerland & Belgium. USDA has also set limits on the amount of flax in products. Know it's a low carb favorite, but flaxseed has never been a part of human diets until very recently & is particularly risky during pregnancy.

    I'm going to sub ground chia seeds & hope the rolls come out as yummy as yours

    Reply
  30. Shannon & John Frederick
    July 14, 2011 at 11:04 am (4 years ago)

    My rolls are in the oven right now, and they smell divine! Lauren, I saw a few posts up that you were going to attempt this in a loaf pan. Any luck? I would love to be able to slice it up for sandwiches.

    BTW, Lauren, have you ever thought about publishing these AWESOME recipes in a book? I'm sure you have; you're such a clever girl. Blurb.com is a great book site that lets you publish, get an ISBN, and sell. I would definitely buy your book!

    Reply
  31. Shannon & John Frederick
    July 14, 2011 at 11:04 am (4 years ago)

    My rolls are in the oven right now, and they smell divine! Lauren, I saw a few posts up that you were going to attempt this in a loaf pan. Any luck? I would love to be able to slice it up for sandwiches.

    BTW, Lauren, have you ever thought about publishing these AWESOME recipes in a book? I'm sure you have; you're such a clever girl. Blurb.com is a great book site that lets you publish, get an ISBN, and sell. I would definitely buy your book!

    Reply
  32. Unknown
    July 14, 2011 at 7:52 pm (4 years ago)

    So, I've secretly been stalking this site for over half a year now, and have never considered leaving a comment due mainly to laziness, as well as the fact that other commenters always seemed to ask the same questions as me – but not this time. Is there any chance you can use "bread machine yeast" (also known as "rapid rise yeast") in this recipe? I have an entire unopened jar of the stuff which I bought literally less than a week before going LC.
    By the way, thank you for the wonderful site, and the fabulously amazing recipes :) Every time I cook a dessert recipe from your blog my family asks if "this is one Lauren thought up," due obviously to their deliciousness.

    Reply
  33. Tasha
    July 16, 2011 at 10:51 pm (4 years ago)

    I made these for my husband today, so he wouldn't feel left out at our neighborhood bbq. They were really good! Thank you sooooo much for creating both GF AND low carb recipes. Can these be frozen for later?

    I also took your chocolate zucchini to the bbq also and it was a hit.

    Reply
  34. City Girl
    July 18, 2011 at 12:36 am (4 years ago)

    I didn't love them. Tasted too much like coconut (I have a sensitive palate- and I don't like coconut!). I'll try again using some whey and almond flour instead of the coconut flour.

    And mine didn't turn out so fluffy… not a bad texture, just not fluffy like 'bread'. It was much more like the whole/multi grain irish soda bread I used to make.

    Reply
  35. CJS
    July 19, 2011 at 12:15 am (4 years ago)

    I made these tonight for the family cookout. Everyone ate the rolls I made and left the store one in the package! Thank you for the amazing recipe!

    Reply
  36. Lauren
    July 24, 2011 at 4:14 am (4 years ago)

    Shannon, I would love to publish my recipes in the form of a book for you. :) I am compiling a ton of new recipes for this project, and am working on the publishing aspect of all this. I'll look into your suggestion. Thank you!

    Unknown – So glad you left a comment (and a very nice one at that!). :D Rapid Rise yeast would work well. Just use half the amount listed. Let me know how the rolls work out for you!

    City Girl – What kind of coconut flour did you use? Was your dough warm enough?

    Eris, thank you so much for that helpful information!

    CJS – So happy the rolls turned out well for you. :)

    Reply
  37. Anonymous
    August 8, 2011 at 2:05 am (4 years ago)

    These were pretty good. A little bit of an odd aftertaste of the sunflower seeds, though. I think next time I'll try it with roasted sunflower seeds, or I may increase the salt and the butter. Do you think more yeast or baking soda would make them fluffier?

    Reply
  38. Michelle {Fun On A Dime}
    August 24, 2011 at 7:34 pm (4 years ago)

    SOOOOOOOOOOO excited to find this! I was asking friends via facebook if anyone knew of a low-carb bread recipe. I love to bake, but have been trying to do more low carb meals and coudln't justify regular rolls. Thank you!

    Reply
  39. Jeanne
    September 15, 2011 at 2:16 pm (4 years ago)

    Hi Lauren,
    This is my first post here even though I'm a long-time visitor to your excellent site. You're so creative with your recipes!

    My question is about the yeast – shouldn't we let the rolls sit for a bit before baking to give the yeast a chance to consume the sugars and develop a bit BEFORE baking?

    Reply
  40. chefmichelle
    September 15, 2011 at 4:29 pm (4 years ago)

    Hi Lauren,
    Thanks for this great recipe. I made them today as hamburger buns. They turned out great. I probably shouldn't have added the stevia as they were a touch sweet for a savoury item. They have a lovely crumb and would make a perfect scone. I used an ice cream scoop to portion and shape them and it was a great trick with the sticky dough.

    Reply
  41. Colette
    September 26, 2011 at 4:36 am (4 years ago)

    I have made these twice, once as a roll and the second time I used a small round cookie cutter to cut out the middles and shaped them as bagels. They didn't really rise for me, they stayed the same height as what I shaped them too. But they have a wonderful texture and taste. My "bagels" were so nice with freshly made strawberry cream cheese.

    Reply
  42. Barefoot Babies
    September 28, 2011 at 1:48 am (4 years ago)

    I am going to try these today — I love all of the ingredients and need something for toasting in the mornings that doesn't chew like a rubber ball (gluten flour). Just out of curiousity, what does the yeast do without gluten or somesuch to "stretch", giving it a rise?

    Reply
  43. Anonymous
    October 4, 2011 at 8:47 pm (4 years ago)

    WOW, Lauren these came out great! My dough was definitely more "batter-like" so I used a muffin-top pan. After reading all the comments I can see why (i measured out my seeds AFTER grinding) Nontheless the flavor's delicious, though the texture is a bit fragile. I toasted one to have with sf blueberry jam, mmmmm…i'm sure my next batch will be simply pefect. THANKS FOR ALL YOU DO!!

    Reply
  44. Anonymous
    October 15, 2011 at 3:29 pm (4 years ago)

    Hi Lauren,

    I love your blog! You have some great recipes. I just wanted to share a link to a paper that may help you answer your question about how much glucose yeast can eat. The paper is here: http://www.jbc.org/content/173/1/1.full.pdf
    FYI The yeast used in these experiments was fleishmans baking yeast.
    Yeast fermentation is influenced by a variety of factors (temperature, oxygen, food substrates) so its impossible to say for sure what the exact rate will be a dough. However, by using the paper posted above a rough estimate of the metabolic rate of yeast would be 2.6 mg glucose/ min/ gram of (rehydrated) yeast in a solution that is 1:1 glucose to water.
    This metabolic rate is higher then what you would expect for a dough since the dough will not allow as efficient mixing of the glucose.
    However for a rough estimate it may work…
    Using this formula if you had 3 grams of wet yeast and left it for 1 hour (60 min) in a glucose solution one could expect the yeast to eat:
    (2.6 mg glucose/ min / gram of yeast) x (3 grams of yeast) x (60 min) = 936 mg of glucose or approximately 1 gram of glucose.

    Table sugar is actually sucrose (glucose bound to fructose). This would be expected to have a slower metabolic rate then glucose as the glucose fructose bond needs to be broken. Also, I am unsure about how yeast metabolizes fructose and what the rate would be.

    It is important to remember that this equation is for peak metabolic rate and does not describe how this would change over time. As the concentration of nutrients diminishes and the metabolic by products (like ethanol) accumulate the rate of glucose metabolism changes (see the graph in the paper)

    Reply
  45. TrulyJulie
    December 19, 2011 at 8:33 pm (3 years ago)

    Great recipe! Thanks so much for the inventive idea of using yeast in a coconut flour recipe. I never would have thought of it!

    I made these strictly by the recipe the first two times. The last time I made them, I subbed the same amount of fresh-ground salba seed for the sunflower seeds. That made the whole recipe a little less gritty and quite a bit less sticky to mold into a bun shape. Next time I am going to do the same thing and turn these into cinnamon rolls. Should be the right texture for them.

    I can't wait to see what you dream up next!

    Reply
  46. Anonymous
    April 2, 2012 at 9:53 pm (3 years ago)

    you don't leave your dough to rise at all in this recipe, right? so the yeast will not “eat” any of the sugar in the honey. if you let it sit in a warm place for MANY hours, the yeast might use up the sugar in the honey to some extent, but only if it stays healthy. we know yeast can grow in a flour mixture, but I'm not sure about a mixture of this low carb stuff, even with the honey. I think you should eliminate the honey, or count all its carbs.

    Reply
  47. Lauren
    June 16, 2012 at 11:19 pm (3 years ago)

    Anon, thank you for sharing your perspective re the carb counts.

    Reply
  48. JLP
    July 2, 2012 at 10:11 pm (3 years ago)

    So just made these and they are VERY different that yours.. not sure what happened but they look much more like a drop biscuit than bread..

    jenetta

    Reply
  49. Anonymous
    July 10, 2012 at 7:51 pm (3 years ago)

    I tried this recipe and somehow left out the sunflower meal completely. I had planned to add sunflower butter, actually, and mix it into the wet ingredients. Anyhow it turned out great without it! I made one batch of rolls and the second batch I made into a pizza dough spread onto parchment paper on a cookie sheet. I topped it with carmelized onion and rosemary. It is perfect!

    Reply
  50. Dianne
    July 22, 2012 at 11:55 pm (3 years ago)

    Thank you so much for this recipe, Lauren! I wondered the same thing as Anon – would adding more salt, butter, yeast or baking soda make it a little fluffier? Mine doesn't rise at all. I wondered if I did not let the yeast sit in the warm water long enough to make it rise just a bit? I read somewhere else that it is best to be 110 degrees for the yeast to activate. I did not check the temp (and started with cold water I microwaved because I did not want to use warm tap water), so I think I will try again and actually check the water temp before I put the yeast in. Thank you for your wealth of knowledge!

    Reply
  51. EloraTemTrolo
    September 27, 2012 at 7:18 am (3 years ago)

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    I really want to try this! DO you think it can be done without the xanthan gum?

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  64. Sharon
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    You probably won’t even see this since this recipe is a year and 1/2 old! Someone mentioned it yesterday on LCF so you might have some current traffic anyway. My question is why didn’t you let rolls rise before baking? I might try it, but thought maybe there was some reason not to, or perhaps you had tried already and didn’t like result.

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    • Lauren B.
      February 6, 2013 at 5:19 am (2 years ago)

      Sharon, I’m not an experienced bread baker, so I wouldn’t know where to start in terms of a rising time! I was inspired by a couple of gluten-free recipes that didn’t have a rising time listed when I created this recipe. What would you recommend? It’s great to hear you came from LCF. Met a lot of wonderful people who were talented bakers over there! Thanks for the tip. I plan to tinker with rising times during my next foray into break making. Do you have any advice?

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      • noelle harsanyi
        January 24, 2014 at 2:00 am (1 year ago)

        I don’t think these will rise. Most bread recipes require a moderate amount of kneading to develop the gluten structure – gluten is what causes the stretch in bread dough and what holds the air and creates rise. Gluten free products and recipes have always fought the lack of wheat gluten causing no rise. Xanthan gum will help a little but most gluten free breads don’t rise much, which may be why your reference recipes didn’t mention rise time. I do like the addition of yeast for flavor, if for no other reason. For informational purposes, yeast will die if the water is too hot. Best to use a thermometer and keep your water under 110*. Salt will kill it too, if mixed together directly with the yeast or if too much salt is used.

        Reply
        • Lauren Benning
          January 24, 2014 at 3:59 am (1 year ago)

          Noelle, thank you for sharing that information about yeast and bread making! It’s a great recommendation to use a thermometer for the yeast water. I do see that it creates some air pockets in my gluten-free dough, and definitely enhances the flavor.

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  65. Kay
    March 22, 2013 at 5:24 pm (2 years ago)

    Regarding the oil option, is it 5 tablespoon + 1 teaspoon of oil instead of 5 TB of butter?

    I was thinking about letting it rise too …

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  66. jaebea
    March 30, 2014 at 1:02 am (1 year ago)

    There are just no words to express how yummy this is! Going to try another batch a little sweeter, and another batch with cinnamon and a small amount of raisins!

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  67. Senorita Daffy
    May 26, 2014 at 10:04 pm (12 months ago)

    Sorry, but these are not at all what I had hoped for. I am extremely realistic about traditional wheat bread substitutes and have found a couple recipes that are excellent- Unfortunately, this is not one of them.
    Mine did look just like your picture and I followed your recipe exactly… I won’t be making these again.

    Reply
    • Lauren Benning
      May 27, 2014 at 7:13 am (12 months ago)

      Hi, Señorita Daffy! Thanks for the feedback. What didn’t you like about the rolls? I always appreciate constructive comments. What are some of your favorite grain-free, lower carbohydrate alternative bread recipes?

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      • Senorita Daffy
        May 29, 2014 at 12:23 am (12 months ago)

        Hi Lauren :) I should have elaborated…These are far more “biscuit” like, than bread. I found these lacking in flavor and the yeast is absolutely useless in this recipe. They were actually OK, toasted with almond butter and jam.
        This is my very favorite and REALLY yummy GF/LC bread:
        http://tastykitchen.com/recipes/special-dietary-needs/gluten-free/simple-and-fluffy-gluten-free-low-carb-bread/

        BTW, I have made the chocolate black bean cake and it is truly a delicious cake.

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        • Lauren Benning
          May 31, 2014 at 4:50 pm (12 months ago)

          Hi! Thank you for sharing that recipe. It’s great to be introduced to new recipes. Her blog appears to have many lower carbohydrate recipes with good reviews!

          I tried the bread that you linked above, and will playing around with the salt and moisture levels. It definitely has potential! I did use Large eggs as opposed to Extra Large eggs, which could have made a difference in the resulting loaf.

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          • Senorita Daffy
            June 1, 2014 at 2:09 pm (12 months ago)

            YW, Lauren. Also, I should say, that to the recipe I shared with you, I add a tsp baking soda and a tsp ACV. I have doubled the recipe, and made in my USA pan (big hearth size) and it comes out beautifully, as well as in my “bun” pan, which makes grab n go so convenient ;) It is an excellent starter recipe for both savory and sweet variations. Delicious toasted, but also very nice at room temp. Low carb, grain free and a pretty decent calorie count.
            Last night I made a variation of your white bean cake, using ground coconut (not coconut flour) I added lemon to satisfy a craving, and it is divine!
            Thank you for your hard work and your kind, sharing heart.

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