Fat Head Keto Rolls

Fat Head rolls are made from a low carb, keto, grain-free / gluten-free dough. This recipe is not just a favorite of the gluten-free and keto crowd, everyone will want them.  I brought them to a work potluck once since several of us are low carb. Everyone had them and wanted to know more and get the recipe. Furthermore, they were amazed by how great they tasted, and when I said they were 4 carbs each – they were in disbelief!

Yes, You Read That Correctly  –

EACH ROLL = 217 calories, 4 net carbs, 14g protein & 16g fat

 

This is one of my most frequently made fat head bread recipes because I try to eat a grain-free diet due to an immune disease I have.   I often make a batch of these homemade keto rolls to last me several days and have some on hand to ensure I have a grain-free alternative when I make things like hamburgers or BLTs for the family. They last for up to a week in the refrigerator. This easy recipe satisfies my hunger for bread-like items thanks to its fluffy nature and keeps me on track with my ketogenic diet. It is really so versatile since it can be made and rolled out to be pizza dough or even wrapped around hot dogs and baked.  The options are endless and I am constantly creating new recipes using it.

Here they are used in my KETO MUFFULETTA SANDWICH recipe.  They are sturdy enough to hold up to this big delicious sandwich even with the olive salad.

Fat Head keto roll sandwich
Fat Head Keto Rolls for a Muffuletta Sandwich

What is Fat Head Dough & Why is it Called That?

Fat Head dough is predominantly made from different types of cheeses and almond flour.  I know what you are thinking – “how can you get bread from cheese and almonds?”  Well, that is why you are here and what I will answer for you.

The blend of melted cream cheese and mozzarella actually becomes a tender dough once you add the almond flour.  Next up are the eggs that bind it all together and the key to getting this to “rise” is the baking powder that is added.  I have tried several recipes and my version doubles the baking powder to ensure they rise. In addition, be sure you have fresh baking powder because using old baking powder will result in flat rolls.

What I didn’t know about Fat Head dough is where it got its silly name? After a bit of googling, I found out is the dough was invented by a relative of the comedian/health writer Tom Naughton. The relative named the dough after Tom’s documentary, Fat Head. The documentary follows Tom’s hypothesis to prove you can lose weight on a high-fat / low carb diet and that sugar and low-fat diets create obesity and type II diabetes.  I have not seen the movie but now I am intrigued.

Let the Dough Begin …

It starts with these ingredients:

Keto Fat Head Dough ingredients
Keto Fat Head Dough ingredients

 

In the microwave safe bowl, heat the cream cheese and shredded mozzarella 20 seconds at a time. Stir between every 20 seconds with a rubber spatula. It will be ready when it blends together smoothly and all is melted and looks like this. It will be stretchy like melty cheesy goodness.

mozzarella and cream cheese ready to microwave
Before melted into the microwave

 

Keto Fat Head melted cheese
After melted and ready for the next step

 

In a separate bowl, beat the eggs and add the dry ingredients. Once that is combined, fold into the melty cheese mixture

 

Mix wet and dry ingredients
Additional ingredients

 

fold together
fold together

The dough will come together and as the baking powder becomes “active” the dough will look fluffy.  Add the remaining shredded cheese to the bowl and combine. The dough will be a bit sticky. Form the dough into a large ball in the middle of the bowl. Cover with plastic wrap and refrigerate at least 30 minutes.

 

keto fat head cheese going into the dough
Fluffy dough ready for cheddar & Jack cheeses

 

keto fat head dough resting
Large dough ball ready to set in the refrigerator for at least 30 minutes

 

Preheat oven to 425.  Roll dough into 8 equal-sized balls and place on to parchment paper-lined baking sheet.

keto rolls for the oven
1/2 a dozen rolled and ready for the oven

 

Bake for 13 minutes in the middle of the oven. They should be golden and set. You can use two rolls to be your top and bottom for a more hearty sandwich when you need something sturdy to hold up something like a hamburger.  You can also slice each roll horizontally to have a sandwich thin like bread, thus using only one roll as both top and bottom.  This works for thinly sliced lunch meat, lettuce, or other lighter fixings.

 

Keto Fat Head Roll Ready out of the Oven
Keto Fat Head Roll Ready out of the Oven

 

 

Keto Fat Head Rolls Pin

 

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Fat Head Keto Rolls
Fat Head Keto Rolls Pin

 

 

fat head keto rolls pin

 

 

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Keto Fat Head Rolls plated

Keto Fat Head Rolls

Homemade soft keto rolls using almond flour are not just low carb (4 net carbs each!) but will please any appetite. They are sturdy enough for use as bread for sandwiches, buns for hamburgers, and great plain.
5 from 1 vote
Prep Time 10 mins
Cook Time 15 mins
Refrigerator Time 30 mins
Total Time 55 mins
Course Side Dish
Cuisine American
Servings 8 rolls

Ingredients
  

  • 4 ounces full fat cream cheese
  • 1 & 1/2 C mozzarella cheese shredded
  • 2 eggs beaten
  • 1/2 tsp garlic powder
  • 2/3 C almond flour finely ground like Kirkland
  • 6 tsp baking powder
  • 1 C cheddar and jack cheese blend shredded

Instructions
 

  • In a microwave-safe bowl large enough for all the ingredients, combine cream cheese and mozzarella. Microwave on high for 20 seconds at a time. Stir between every 20 seconds with a rubber spatula. It will be ready when it blends together smoothly and all is melted.
  • In a separate bowl, beat eggs and add dry ingredients. Mix until the dough is forming and you notice the baking powder has “activated” the mixture into a bit of fluffy texture.
  • Add egg dough mixture to the cheese dough and fold together using the rubber spatula. Make sure all of the ingredients are combined.
  • Mix in the cheddar and jack cheese mixture to form the final step of the dough. The dough will be a bit sticky.STEP 6
Form the dough into a large ball in the middle of the bowl. Cover with plastic wrap and refrigerate for at least 30 minutes.
  • Preheat oven to 425°
  • Roll dough into 8 equal-sized balls and place on to parchment paper-lined baking sheet.
  • Bake for 13-15 minutes in the middle of the oven. They should be golden and set. Let rest for about 15 minutes before assembling into sandwiches. If wanting a warm roll, eat immediately.
  • Store any leftovers in an air-tight container in the refrigerator for up to 5-7 days.

Notes

EACH ROLL = 217 calories, 4 net carbs, 14g protein & 16g fat
Nutrition Facts
Servings: 8
Amount per serving  
Calories 217
% Daily Value*
Total Fat 15.8g 20%
Saturated Fat 9.5g 48%
Cholesterol 83mg 28%
Sodium 384mg 17%
Total Carbohydrate 4.4g 2%
Dietary Fiber 0.4g 1%
Total Sugars 0.2g  
Protein 14.4g  
Vitamin D 4mcg 19%
Calcium 505mg 39%
Iron 1mg 4%
Potassium 412mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Keyword baking, bread, brunch, comfort, diabetic, diet, dinner, easy, gluten-free, grain-free, keto, low carb, simple

 

 

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58 thoughts on “Fat Head Keto Rolls”

  • Thank you for introducing me to these fantastic keto rolls. I have been wanting to cut back on sugar/carbs for awhile now, but I always struggled with giving up sandwiches. I finally have a solution to this problem, thanks to your great keto roll recipe. They are really tasty and so easy to make, that even a novice like your brother can handle it. I love muffulettas, so I am going to try that one next.
    I love the website, so keep up the great work. I’m proud to say The Short Order Cook is my “big” sister!

  • Love this recipe. We’re big fans of the Fat Head Keto Pizza Crust – I’ve previously added this to my “need to try” collection and will move it up the list!

    • Yes, move it up the list. I promise you will be hooked. I am pretty sure in the last month alone, I have heard back from many that have told me they are addicted to these rolls. Please come back and let me know what you think. You can also post on Facebook and Instagram to share your photos.

      • Yes, they can be frozen, I would freeze them in a single layer on the lined baking sheet. (otherwise, they would stick together) Then wrap individually and put in an air-tight bag, Ziplock. I would then remove one from the freezer the night before and defrost in the refrigerator overnight. When I make them they keep for about a week in the fridge in an air-tight container. Enjoy!

    • Kendra – this puts a smile on my face. I am so glad you enjoyed it and have a new recipe that you just love. The rolls are great on really so many things. I am constantly working on new recipes using a version of this dough so keep checking back in for more yummy awesomeness. Would love to see your post on Facebook and Instagram to share your photo.

  • I am happy for people who are going Keto. I have lots of friends who are on the Keto diet. And these don’t look like a diet at all.

    • I think the key to sticking with a healthy way of eating – whatever it is – is finding ways to cook for yourself and make what you love in a healthier form. This for me, is one of those sandwiches that keeps me happy!

    • Exactly, no way to go wrong here. They make for a hearty sandwich that will keep you satisfied for hours too which also helps keep you out of trouble.

  • These actually look and sound yummy. I have been wanting to change my diet but dreading the taste and I really love bread! These look like I might actually enjoy it has two of my favorite things like cheese and cream cheese in it. Those make everything taste great!

    • I believe you will really like these. I know many people who just cannot give up their sandwiches. I have converted them all with these rolls. They are great for so many things (breakfast sammies, hamburger buns etc) and they are filling so you will be absolutely satisfied.

  • I’m absolutely going to give these a try. I don’t have any almond flour at the moment. I’m wondering if I could use gluten-free flour instead?

    • I am not sure it would work the same. Almond flour can be found on Amazon, Whole Foods, Sprouts, and other markets. I am not sure where you are located.

  • I have made these many times and they are amazing! It surprises me every time how almond flour and cheese can make such a “bread like” dough but it does. So good!

  • Well, I certainly love cheese and butter so these must taste delish! Looks like the perfect “bun” for the keto way of life 🙂

    • For me, they are the closest thing to ‘bread-like” of about the 2 dozen recipes I have tried over the years.

    • Keto does take some planning ahead to ensure you have the ingredients you need and a meal plan. These rolls are one thing I do ahead of time to ensure I have sandwiches, side dish, and breakfast options ready to go.

  • These look so yummy. My husband is doing keto and he really likes sandwiches for work. I’ll have to try these.

    • Great, please share his review. I make these for work sandwiches all the time – my fav is w pastrami, kraut, and mustard – KETO HEAVEN!

  • I want to make these because I’m lazy and it would be so easy to just get fast food burgers without the bun and slap them on one of these rolls and I’d be good to go. As I mentioned though, I’m lazy. Can I make a big batch once a week and just use them throughout the week? Would they last that long? What if I were to freeze them? Do they freeze well? Thanks in advance.

    • These sound perfect for you. These keto fathead dough rolls will last all week in the refrigerator. I typically make a double batch and have breakfast sandwiches, burgers, etc with them all week. I like them too with my beef and bacon chili recipe, so good to dip in it. I have not tried to freeze them before but since cheese freezes well, maybe give it a try on two of them when you make a batch. I would wrap each in plastic wrap then seal in a Ziploc to keep air out. Then defrost in the refrigerator for maybe 2 days.

  • I entered all the ingredients in cronometer and it resulted is 213 calories per roll. Am I doing something wrong?

    • Good question. I have always baked these pretty close to the mixing time. The longest I have gone is about 2 hours in the refrigerator and then baked them in the oven. Since there is no yeast and just baking soda to activate them, I think they could last even a day or two. I would make sure it is wrapped tight so no air dries it out. If you do try it out, let me know how it goes.

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