These keto bread rolls get their soft and fluffy texture from oat fiber, an ingredient that separates this keto bread recipe from all of the rest! The fiber also keeps them moist – dry and crumbly keto bread is now a thing of the past.
- What is Oat Fiber?
- Is Oat Fiber Keto?
- Will Using Oat Fiber Help With Keto Constipation?
- How To Use Oat Fiber
- What You Need to Make Fluffy Oat Fiber Keto Bread:
- Oat Fiber
- Lupin Flour or Almond Flour
- Vital Wheat Gluten
- Xanthan Gum
- Powdered Sweetener
- Warm Water
- How To Make Oat Fiber Bread
- Check Out This Recipe For Keto Pizza Crust Using Oat Fiber:
- I Don’t Have Oat Fiber; What Is a Good Substitute For This Keto Bread Recipe?
- Keto Bread Idea:
- How To Enjoy Keto Oat Flour Bread
As a follower of the keto diet, I am on a never-ending quest to re-create recipes to fill the carbohydrate void in my life, and oat fiber had been on my radar for quite some time – and I finally came up with a recipe I can use for my morning breakfast (because I love a good bacon, egg, n’ cheese) or any meal, any time of the day.
And after using it in my lupin flour pizza dough recipe, I have never stopped making keto bread without it! It also makes the perfect binding ingredient substitution for all-purpose flour, like in this recipe for keto-style southern-fried salmon patties!
I had seen it a while ago around the internet and heard mentions of this magical ingredient.
Yet still, it seemed like I didn’t really know exactly what it was or what it did until I decided to just take a leap and order it so I could see for myself what the hype was about.
Fortunately, it was a winner AND one of the biggest game-changing ingredients for my keto baking needs!
What is Oat Fiber?
Just like the name implies, oat fiber is made from the husk of the oat kernel. The husk itself is ground up and therefore making oat fiber – a fine powder or flour-like consistency that is easy to incorporate into recipes for cooking and baking. Oat fiber is also pure insoluble fiber and can also hold up to 7 times its weight in liquid. This is good for bulking the volume in baked goods. Because it is able to hold so much liquid, it makes baked goods (like bread) moist and fluffy!
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Is Oat Fiber Keto?
Yes, oat fiber is very low in carbohydrates and therefore keto!
Here is a look at the nutrition facts of a brand that I like to use and highly recommend, Anthony’s:
There are 28 grams of total carbohydrates per 1 ounce serving of oat fiber.
Dietary fiber makes up 21 grams.
As I mentioned before, insoluble fiber makes up the dietary fiber in oat fiber, so none of it gets absorbed – only passing through as a bulk waste in the large intestine, effectively making it carbohydrate-free (zero)!
Something else oat fiber is good for bulking up:
This leads to the next question:
Will Using Oat Fiber Help With Keto Constipation?
Yes, oat fiber can help add extra fiber to the keto diet and help relieve constipation.
Following a keto diet can cause constipation due to the high and low carbohydrate consumption needed to reach and maintain a state of ketosis.
And even though you may be eating more vegetables on keto, sources of healthy fiber like wheat and most fruits are off-limits.
This is where using oat fiber in keto recipes, like these bread rolls, can help replace some of the fiber you may be lacking and help get your digestive system back on track!
How To Use Oat Fiber
Oat fiber is used to:
- replace a portion of binders (like wheat flour) in recipes to reduce the carbohydrate count
- bulk up (structure) and/or increase moisture in baked goods
- add fiber to recipes
- create a softer and smoother texture to bread doughs
- increase moisture and a binder for minced meats
For the purpose of the keto diet, it is amazing for using alongside other keto flour to better manage your macros.
Oat fiber may also be a substitute for oat and wheat flour:
|Type of Flour||Oat Fiber Use|
|nut or seed flour*: almond, hazelnut, pumpkin, sunflower||replace ¼-1/2 cup with oat fiber for every 1 ¾ cup (Example: |
.5 cup oat fiber plus 1.25 cups almond flour)
|grain flour: oat flour, wheat flour||replace with 1/4 cup for every 1 cup |
1/4 cup oat fiber in place of 1 cup wheat flour)
*Never use oat fiber in conjunction with coconut flour – both are too absorbent and the end product will not hold together!
What You Need to Make Fluffy Oat Fiber Keto Bread:
This is the star of the recipe – this fiber-rich ingredient that contains almost no carbohydrates, zero fat, and protein will make any keto bread super soft and moist!
Lupin Flour or Almond Flour
You may use either of these keto flours depending on preference and/or availability because both do work equally well in this bread.
Equal amounts of either flour may be substituted for one another in this recipe (1:1 ratio); you can read more about using lupin flour in recipes in this post.
This is added to make the bread “airy” and give it a true, bread-like flavor.
Vital Wheat Gluten
Gluten is needed for the yeast to react with and give the oat fiber bread rise and a chewy texture.
This helps to bind the ingredients and adds elasticity for a more bread-like texture.
It is added purely for the yeast to react with, eventually eliminating all sugars and having no impact on the carbohydrate count in this recipe.
Any powdered keto sweetener of choice (erythritol, monk fruit, allulose, stevia, etc.) may be used. It is needed because it:
- offsets any slight bitterness that may be present if using lupin flour
- adds sweetness to the bread and gives it a brioche quality.
The amount of sweetener can be adjusted or even omitted (I happen to prefer a sweeter bread).
Activates and blends all of the ingredients together while adding moisture.
An egg is needed to add extra protein and structure to the dough.
You can also use an additional beaten egg to add shine to the rolls before baking.
This gives the oat fiber bread a richer taste with added fat.
A standard flavor enhancer when baking bread.
How To Make Oat Fiber Bread
Mix lupin flour (or almond flour), vital wheat gluten, xanthan gum, sweetener, and salt in a mixing bowl.
Whisk warm water, honey, yeast, and butter into a separate mixing bowl and combine (don’t worry the yeast will consume the sugar from the honey, therefore not adding any carbohydrates).
Add the beaten egg and softened butter into the liquid mixture and continue to whisk.
Pour the dry ingredients into the bowl of the wet ingredients and knead with an electric mixer or by hand.
Allow the dough to rise, then divide into rolls using additional oat fiber for handling.
Let the rolls rise again if desired, or bake them immediately after brushing with an egg wash.
Check Out This Recipe For Keto Pizza Crust Using Oat Fiber:
I Don’t Have Oat Fiber; What Is a Good Substitute For This Keto Bread Recipe?
The number one substitute for oat fiber in this recipe is psyllium husk. It has zero net carbohydrates and holds moisture like oat fiber.
- Flaxseed meal, or ground flaxseed, is another good substitute for this recipe. It works really well in bread recipes, adding a coarse and hearty texture.
- Ground chia seeds are another good choice. It will hold moisture and create moist rolls, possibly allowing you eliminate the egg in the recipe you you choose to do so.
Substitute any of these alternatives instead of oat fiber using a 1:1 ratio.
Keto Bread Idea:
How To Enjoy Keto Oat Flour Bread
One of my favorite ways is to enjoy these rolls for breakfast as a keto bacon egg n’ cheese sandwich because of the contrast between the sweetness of the bread and the saltiness of the bacon and cheese!
Fluffy Oat Fiber Keto Bread Rolls
- stand mixer or hand mixer with dough hook
- kitchen scale
- measuring cups/spoons
- plastic wrap
- aluminum foil
- baking tray/oven-safe pan
- ⅓ cup lupin flour or almond flour (33 grams)
- ¼ cup oat fiber (28 grams)
- ½ cup + 2 tbsp vital wheat gluten (90 grams)
- 3-4 tbsp powder sugar subsitute (adjust to taste, or omit)
- ¼ tsp xanthan gum
- ½ tsp salt
- ½ cup hot water (max. 130°F/55° Celsius)
- 1 tsp rapid rise or instant yeast (7 grams)
- ½ tsp honey (to activate the yeast)
- 1 tbsp softened butter (14 grams)
- 1 room temperature medium egg, beaten
- oat fiber (for handling and forming rolls)
- Preheat your oven to 400° (200° Celsius)
- In the stand mixer/wet ingredient bowl add yeast, water, and honey. Whisk until blended. Add butter and egg then whisk until well incorporated.
- In a bowl add lupin flour, oat fiber, xanthan gum, salt, vital wheat gluten, and sugar substitute. Mix together until well incorporated.
- Add dry ingredients to the bowl of wet ingredients. Attach bowl to stand mixer (if using) and begin to mix on medium speed with a paddle attachment. After 15 seconds switch over to the dough hook and knead the dough for 8-10 minutes.
- After kneading, lightly oil a sheet of plastic wrap and loosely place it over the dough. Allow the dough to rise 40-45 minutes.
- After rising, remove the dough and dust the baking pan and dough with oat fiber. Divide into eight (8) balls. Optional: cover with plastic wrap and allow to rise a second time for about 30 minutes.
- Make criss-cross cuts on the tops of the rolls if desired. Brush the rolls with an egg wash then bake for 10-15 minutes and until golden brown. **Tent the rolls with aluminum foil halfway through the baking to avoid over-browning.
- Allow the rolls to cool for 10 minutes before slicing.
- Nutrition information is calculated with lupin flour in the recipe.
- These rolls can be stored in an air-tight container for up to 3 days room temperature, 5 days refrigerated, and up to 4 months in the freezer.
- The rolls will collapse a bit after cooling; however, the taste and texture will still be light and fluffy!
Have you tried oat fiber in your keto recipes?
What is your favorite way to use oat fiber?
Comment below with tips and tricks!