Home » How To Make Fluffy Keto Bread Rolls With Oat Fiber

How To Make Fluffy Keto Bread Rolls With Oat Fiber

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fluffy keto oat fiber rolls

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.

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!

Oat fiber is not to be confused with oat flour, or ground up whole oats, which contains carbohydrates!

Pro Tip

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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:

Nutrition Facts

Serving Size1tbsp/28g/1oz
2
Amount Per Serving
Calories100
% Daily Value *
Total Fat0g
0%
Saturated Fat0g
0%
Trans Fat0g
Total Carbohydrate 28g
44%
Dietary Fiber 21g
105%
Total Sugars0g

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:

Your bowels!

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 FlourOat Fiber Use
nut or seed flour*: almond, hazelnut, pumpkin, sunflowerreplace 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 flourreplace with 1/4 cup for every 1 cup
(Example:
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!

Add in 1/3 cup of oat fiber for every 1 cup of sugar in a recipe replaced by stevia.

Add just enough water to the oat fiber to form a paste. This will help to replace the volume in baked goods lost when using stevia instead of sugar.

pro Tip:

replacing sugar with stevia (liquid or powder form)

What You Need to Make Fluffy Oat Fiber Keto Bread:

oat fiber bread ingredients

Oat Fiber

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.

Yeast

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.

Xanthan Gum

This helps to bind the ingredients and adds elasticity for a more bread-like texture.

Honey

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.

Powdered Sweetener

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).

Warm Water

Activates and blends all of the ingredients together while adding moisture.

Egg

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.

Butter

This gives the oat fiber bread a richer taste with added fat.

Salt

A standard flavor enhancer when baking bread.

How To Make Oat Fiber Bread

Step 1:

Mix lupin flour (or almond flour), vital wheat gluten, xanthan gum, sweetener, and salt in a mixing bowl.

dry ingredients for oat fiber rolls

Step 2:

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).

yeast honey and water for oat fiber rolls

Step 3:

Add the beaten egg and softened butter into the liquid mixture and continue to whisk.

egg, butter, and yeast for oat fiber rolls

Step 4:

Pour the dry ingredients into the bowl of the wet ingredients and knead with an electric mixer or by hand.

knead keto oat fiber dough in mixer

Step 5:

Allow the dough to rise, then divide into rolls using additional oat fiber for handling.

oat fiber dough under plastic wrap

Step 6:

Let the rolls rise again if desired, or bake them immediately after brushing with an egg wash.

egg wash oat fiber rolls

Check Out This Recipe For Keto Pizza Crust Using Oat Fiber:

keto lupin flour pizza crusts two ways side by side

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!

Other ways to enjoy these:

  • use as hamburger buns
  • on the side as dinner rolls
  • as an accompaniment for a cheese or charchuterie board (served with a rucola or artichoke pesto)
  • brushed with garlic, butter, parsley, and a sprinkle of parmesan – keto garlic bread!
One Minute Artichoke Pesto antipasti
keto oat fiber breakfast sandwich

Recipe:

baked fluffy oat fiber keto rolls

Fluffy Oat Fiber Keto Bread Rolls

FamilyandGlamour
These oat fiber rolls are so moist and fluffy, you won't believe they are keto! Plus, it's got the right amount of sweetener, just like soft brioche rolls.
5 from 12 votes
Prep Time 55 mins
Cook Time 15 mins
Total Time 1 hr 10 mins
Course Appetizer, Breakfast, Lunch, Side Dish, Snack
Cuisine International
Servings 8
Calories 74 kcal

Equipment

  • stand mixer or hand mixer with dough hook
  • kitchen scale
  • measuring cups/spoons
  • plastic wrap
  • aluminum foil
  • baking tray/oven-safe pan
  • oven

Ingredients
  

Instructions
 

  • 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.
    oat fiber roll cut in half

Notes

  • 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!

Nutrition

Sodium: 27mgCalcium: 21mgSugar: 0.2gFiber: 1.6gPotassium: 54mgCholesterol: 27mgCalories: 74kcalSaturated Fat: 1.1gFat: 2.5gProtein: 11gCarbohydrates: 6.8gIron: 0.7mg
Keyword keto bread, oat fiber bread, oat fiber keto
Tried this recipe?Let us know how it was!

Have you tried oat fiber in your keto recipes?

What is your favorite way to use oat fiber?

Comment below with tips and tricks!

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2 Comments

  1. Christa Stultz
    March 18, 2022 / 4:26 am

    Oh my gosh I made this today and I just can’t believe it! My search is over. These are the absolute best and will save me tons while keeping me happy 😊 thanks appreciate you!

    • familyandglamour
      Author
      March 19, 2022 / 1:38 am

      You are so welcome Christa! I am so glad you enjoyed the rolls and that this is your new go-to keto bread recipe!

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