This recipe uses a combination of low-carb flours and a sugar substitute to create delicious, soft milk bread rolls.
Diabetic-Friendly Sugar-Free Milk Bread Rolls
These rolls are soft, slightly sweet (without sugar), and have a texture very close to traditional dinner rolls. They are perfect for sandwiches, burgers, or as a side.
Yields: 8 rolls
Prep time: 20 minutes + 1.5 hours rising
Cook time: 20-25 minutes
Ingredients
Wet Ingredients:
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1 large egg, at room temperature
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⅔ cup warm unsweetened almond milk (or whole milk) ~110°F (43°C)
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3 tablespoons butter, melted and cooled
Dry Ingredients:
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2 cups almond flour (200g)
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⅓ cup vital wheat gluten* (35g) – See note below
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¼ cup oat fiber* (24g) – See note below
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2 tablespoons whole psyllium husk powder* (14g) – See note below
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1 packet (2 ¼ tsp) instant yeast or active dry yeast
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1 tablespoon sugar-free sweetener that measures like sugar (e.g., Allulose, Erythritol, or Monk Fruit blend)
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½ teaspoon salt
Optional:
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1 egg + 1 tbsp water (for an egg wash before baking)
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Sesame seeds or everything bagel seasoning for topping
Instructions
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Activate Yeast (if using Active Dry): In a small bowl, stir the yeast and sugar-free sweetener into the warm milk. Let it sit for 5-10 minutes until foamy. (If using Instant Yeast, you can skip this step and add it directly to the dry ingredients).
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Combine Dry Ingredients: In a large mixing bowl or the bowl of a stand mixer, whisk together the almond flour, vital wheat gluten, oat fiber, psyllium husk powder, and salt. If using instant yeast, add it here.
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Make the Dough: Add the foamy yeast mixture (or the warm milk and instant yeast), the egg, and the melted butter to the dry ingredients.
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Stand Mixer: Using the dough hook attachment, mix on medium-low speed for 5-7 minutes. The dough will be sticky but should pull away from the sides and form a ball.
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By Hand: Mix with a spatula until a shaggy dough forms, then turn out onto a surface lightly dusted with a bit more almond flour or oat fiber. Knead for 8-10 minutes until smooth and elastic.
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First Rise: Place the dough in a lightly greased bowl, turning it once to coat. Cover with a clean kitchen towel or plastic wrap and let it rise in a warm place for 60-90 minutes, or until almost doubled in size.
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Shape the Rolls: Punch down the dough to release air. Divide it into 8 equal pieces. Roll each piece into a smooth ball and place them in a greased 8×8 inch baking pan or on a parchment-lined baking sheet, leaving a little space between them.
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Second Rise: Cover the shaped rolls and let them rise again for 30-45 minutes until puffy. Towards the end of the rise, preheat your oven to 350°F (175°C).
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Bake: For a golden finish, whisk the egg with 1 tablespoon of water and brush it gently over the tops of the rolls. Sprinkle with seeds if desired.
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Bake for 20-25 minutes, until the tops are deep golden brown and the rolls sound hollow when tapped on the bottom.
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Cool: Let the rolls cool in the pan for 5-10 minutes before transferring them to a wire rack to cool completely. This is important for the texture to set.
Why This Recipe Works for Diabetics
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No Sugar: Uses a sugar-free sweetener to feed the yeast without spiking blood glucose.
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Low-Carb Flours: Almond flour is low in digestible carbs and high in healthy fats and fiber.
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High Fiber: Psyllium husk and oat fiber are almost pure insoluble fiber, which helps manage blood sugar levels and creates a bread-like texture.
Crucial Ingredient Notes & Substitutions
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Vital Wheat Gluten: This is what gives the rolls their chewy, stretchy, bread-like texture. Do not omit this. It is high in protein, not carbs.
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Psyllium Husk Powder: This acts as the binder and provides structure and moisture. You must use powder, not whole husks, for a smooth texture.
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Oat Fiber: This is different from oat flour. Oat fiber is pure, insoluble fiber and adds bulk without carbs. If you can’t find it, you can try replacing it with an additional ¼ cup of almond flour, but the texture will be denser.
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Sugar-Free Sweetener: Allulose is excellent as it caramelizes like sugar. Erythritol-based blends also work well.
Important Realistic Expectations
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This is a low-carb bread, not traditional wheat bread. The texture will be slightly more dense and moist, but wonderfully soft and pliable.
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The internal temperature will be softer when hot. Letting it cool completely is key to the final texture.
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Store in an airtight container at room temperature for 2 days or in the refrigerator for up to a week. They also freeze beautifully.
Enjoy your homemade, blood-sugar-friendly bread rolls