These delicious keto bread rolls with walnuts are the perfect gluten-free and lectin-free option for anyone looking for a healthy alternative to traditional bread. Made with nutrient-dense walnuts and a handful of other healthy ingredients, these buns are not only easy to make, but also taste amazing. Whether you’re on a keto diet or simply looking for a healthier bread option, these keto walnut bread rolls are the perfect addition to your meals.
A keto bread
Over the past six years, I’ve created dozens of alternative bread recipes for those of us who choose not to eat gluten or lectins. I tried to cover all allergies and sensitivities, from nut-free, egg-free, dairy-free, gluten-free, and lectin-free sourdough. I thought I had it all covered until I tried these Keto Walnut Buns, a recipe created and generously shared with me by Janet knissa fellow follower of Plant Paradox (a lifestyle created by Dr. Steven Gundry).
In addition to following a lectin-free diet, Janet he’s also on an APOE4-friendly protocol, so there’s a lot he’d rather not eat, even if he’s lectin-free. And adheres to a keto diet. No wonder this amazing recipe was invented. Janet gave me permission to share this recipe with you, which I am grateful for. She also has an eggless version of these buns, but I prefer this version made with eggs (only two eggs for six large rolls).
Why We Love These Keto Nut Bread Loaves
If you’re watching your carb intake, there’s only one bun 4 grams of net carbs. But this recipe is a winner for many reasons:
- They are so easy to make
- They are made with only a few healthy and wholesome ingredients
- They are keto-friendly, gluten-free and lectin-free
- They’re made with walnuts, a powerhouse of nutrition and a brain-healthy nut
- They are fluffy, light and satisfying
- They are delicious
- They keep well for a few days and can be frozen
- Great for breakfast, sandwiches, burgers or serving as keto rolls
Nuts for brain health
Having been diagnosed with a risk factor gene for Alzheimer’s disease (APOE4), Janet prefer walnuts to other nuts for their brain health benefits.
Walnuts are a great food for maintaining brain health because of their high content of omega-3 fatty acids, which are essential for brain function and development. These healthy fats can improve cognitive function, memory and concentration, as well as help prevent age-related cognitive decline.
Additionally, walnuts contain polyphenols, which have antioxidant and anti-inflammatory properties that may protect the brain from oxidative stress and inflammation.
Finally, walnuts also contain important minerals such as magnesium, which is crucial for brain function, and vitamin E, which is a powerful antioxidant that protects brain cells from damage. All of these factors make walnuts a great addition to any healthy diet.
What are the ingredients in this keto muffins recipe?
One of the things I love about this recipe is that it uses healthy and easy to find ingredients. No gimmicks, no gums, no fillers. My kind of bread. And don’t worry about finding nut flour. You will use whole walnuts and process them in the food processor.
These are the ingredients to make six large buns (hamburger size) or eight smaller ones. You can double the recipe to make a double batch as they keep well on the counter and can also be frozen.
If you can’t find psyllium husk powder, you can use whole psyllium husks (or flakes), but first grind them in a blender until they turn into a powder. I use a Nutribullet with a milling blade.
- 1 cup of walnuts
- 1/4 cup coconut flour
- 5 tablespoons psyllium husk powder (not whole)
- 2 teaspoons of baking powder
- 1/2 teaspoon of salt
- 2 medium pasture-raised eggs
- 2 teaspoons of apple cider vinegar
- 1 cup hot water (boiled)
- Optional, for the topping: a few tablespoons of sesame seeds (or poppy seeds)
How to make Keto Walnut Buns
- Preheat oven to 350F/180C.
- Add the walnuts, coconut flour, psyllium husk powder, baking powder and salt to a food processor and blend until the walnuts are ground and everything resembles a flour mixture.
- Add the eggs and apple cider vinegar and beat a few times until the eggs are incorporated into the dry ingredients.
- With the food processor running, slowly add the hot water. You should get a smooth and stiff ball of dough.
- Scoop out the dough, shape it into a ball, then divide it into 6 or 8 pieces (6 for the larger rolls, like for burgers, and 8 for the smaller rolls, for sliders).
- Form into balls. If you want to finish the rolls, dip them in warm water and then dip them again in the sesame seeds.
- Place them on a baking sheet on parchment paper (with space in between as they grow quite a bit) and bake for 45 minutes, without touching them, then turn off the heat and leave them in the oven for another 30 minutes . Adjust the baking time to the size of the rolls, and if you know your oven is hot, reduce the time by a few minutes.
Can keto muffins be frozen?
Absolutely! They will keep soft on the counter for a few days, but you can also make a larger batch and freeze them. Thaw them at room temperature or in the oven.
Check out Janet’s original lectin-free and ketogenic recipes
You can watch the original video recipe posted by Janet on YouTube and subscribe to her channel, Solutions without lectin, for healthy gluten-free, lectin-free, plant-paradox-friendly, and especially keto-friendly and APOE4-friendly video recipes. You’ll also find an egg-free version of these keto muffins on her channel.
More gluten-free and lectin-free bread recipes
For a variety of options, check out this roundup article with lectin-free and gluten-free bread alternatives:
If you want something more challenging but also more satisfying, check out my method for making gluten-free and lectin-free sourdough bread. Once you’ve made the starter, you’ll have tons of recipes to use it in: loaves of bread, pizza crusts, focaccia, sticks, rolls, and more!
*This post contains affiliate links, which means I receive a small commission if you decide to purchase something through one of my links, at no extra cost to you..
Ingredients
- 1 cup of walnuts
- 1/4 cup coconut flour
- 5 tablespoons psyllium husk powder (not whole)
- 2 teaspoons of baking powder
- 1/2 teaspoon of salt
- 2 pasture-raised eggs
- 2 teaspoons of apple cider vinegar
- 1 cup hot water (boiled)
- Optional: a few tablespoons of sesame seeds
Instructions
Preheat oven to 350F/180C.
Add the walnuts, coconut flour, psyllium husk powder, baking powder, and salt to a food processor and blend until the walnuts are ground and everything resembles flour.
Add the eggs and apple cider vinegar and beat a few times until the eggs are incorporated into the dry ingredients.
With the food processor running, slowly add the hot water. You should get a smooth and stiff ball of dough.
Scoop out the dough, shape it into a ball, then divide it into 6 or 8 pieces (6 for the larger rolls, like for burgers, and 8 for the smaller rolls, for sliders).
Form into balls. If you want to finish the rolls, dip them in warm water and then dip them again in the sesame seeds.
Place on a baking sheet on parchment paper (with space in between as they grow quite a bit) and bake for 45 minutes, no peak, then turn off the heat and leave them in the oven for another 30 minutes. Adjust the baking time to the size of the rolls, and if you know your oven is hot, reduce the time by a few minutes.
