These delicious homemade keto cottage cheese Hawaiian sweet rolls are easy to make using real food ingredients and have just 1 gram of carbs and 9 grams of protein per roll!
Keto Hawaiian Sweet Rolls
No almond flour, coconut flour, yeast dough or fathead dough needed to make these simple, but amazingly delicious keto rolls that are the closest thing to the traditional Hawaiian sweet rolls you will ever have!
Whether you like it or not, cottage cheese is the new cauliflower and has taken the internet by storm!
If you follow me on Tiktok- make my viral keto bread recipe that combines cottage cheese plus my original fluffy keto cloud bread recipe, that's been so popular since 2016, and you will be convinced that cottage cheese is here to stay! It's a game changer and has the texture of regular bread gluten taste to them!
But even if you have yet to try any of my new cottage cheese recipes, you can still make these sweet dinner rolls and be impressed with the versatility of cottage cheese.
These easy keto dinner rolls can be used for simple little sandwiches, breakfast sandwiches, Hawaiian sliders or just as a side dish with any entree. This great recipe is low in calories and carbs, plus it's high in protein so they don't have to be just for special occasions.
Carbs in Traditional Hawaiian Rolls
King's Hawaiian Sweet Rolls have 14 grams of carbs for just one roll, according to the app Cronometer. That amount of carbs is high for a keto diet and would most likely spike your blood sugar and cause cravings for more.
Carbs in our Keto Sweet Hawaiian Sweet Rolls
Net carbs are .9 so less than 1 gram per roll! Total carbohydrates is just 1 gram with 9 grams of protein which is amazing!
Though they don't look or taste exactly like Hawaiian sweet rolls, for anyone following a low carb or keto diet, you will be thrilled to enjoy these rolls at family gatherings and not feel deprived!
This low carb bread is not eggy tasting at all and the bread texture is soft and not spongey either!
CAN I SWAP THE WHEY PROTEIN POWDER?
The whey protein powder acts like gluten would in baked gluten-free alternatives. It not only provides a great fluffy texture, it helps give the rolls height and lift and a nice bite!
If you can't use whey protein, look at the other bread options I've listed below that don't include whey. You could replace the whey with all egg white protein powder but in my opinion when I tested that option, I did not like the texture.
Best Cottage Cheese Brands
Full-fat cottage cheese is best, either 4% or 2% cottage cheese will yield the best results.
You can find many options for cottage cheese at your local grocery store, but specific brands vary in taste and texture.
I don't recommend fat free cottage cheese because it won't be as satisfying as full fat cottage cheese or as creamy. I like to use lactose free cottage cheese since my daughter and I both have lactose intolerance.
The brand I like best is Green Valley organic, but the Lactaid brand is also a great brand as is, the Good Culture brand.
Can I swap the cottage cheese?
If you really don't want to try using cottage cheese, you could swap it with ricotta cheese but please note, you will add more fat, more calories and more carbs, but it's just about the same as far as protein.
Do I need to use the Allulose?
You can leave it out but it does provide a nice browning to the rolls.
MORE CLOUD BREAD RECIPES
Keto Cloud Bread Cheddar Waffles
Keto Cloud Bread Hot Dog Rolls
Keto Cloud Bread Grilled Cheese
Keto Cloud Bread Mini Cheese Danish
Type of Muffin Pans
You can use a standard 12 capacity muffin pan if that's all you have, but the rolls will look more like popovers or you may not be able to fit all the batter into 12 cups.
I used an extra large 12 capacity baker's muffin pan that measures 3.5 inches in diameter.
Another option is to use this silicone muffin pan, which is also 3.5 inches in diameter, but I have noticed with silicone you may need to bake a bit longer than when using metal.
Keto Hawaiian Sweet Bread Rolls Recipe
Keto Cottage Cheese Hawaiian Sweet Rolls
Ingredients
- 6 large eggs separated, room temperature
- 1 teaspoon apple cider vinegar or cream of tartar
- 4 ounces cottage cheese or 113 grams
- 1 teaspoon baking powder
- ¾ cup whey protein powder or 2.5 scoops or 62 grams
- ¼ cup egg white protein powder or 20 grams
- 1 tablespoon Allulose
- 2 teaspoon Pineapple extract
- 2 teaspoon Monk Fruit liquid sweetener
- pinch salt
Instructions
- Preheat oven at 300 degrees F. Grease a 12 capacity extra large muffin pan.
- Place your egg whites in a stand mixer or electric hand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
- Place the egg yolks in a bowl with the remaining ingredients and whisk and stir well to combine. You can also just add these ingredients to a blender and blend until smooth.
- Fold in a small amount of egg yolk mixture into the egg white mixture a little at a time until it's all incorporated.
- Pour batter to fill an extra large muffin cup pan. Mine is 3.5 inch diameter.
- Bake on the middle shelf of oven for 30 minutes or until a toothpick or skewer stick in the center comes out clean and it's golden brown.
- Enjoy warm, toasted with a little butter or cooled and used for a sandwich!
- Storage; Place keto rolls in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Moli Fisher
I made this today in the regular size muffin tin pan. I was able to make 24. Sadly I used pineapple emulsion instead of extract. Stronger taste. However, they were amazing. Used them for sliders. Thank you for this awesome recipe.
Brenda Bennett
Thank you so much!
Susan Frost
Made them today .They are so quick and easy to make and they are delicious warm with butter . Thank you for the recipe. I will definitely be making them often.
Brenda Bennett
Thanks Susan!
Angela R Beavers
I don't have liquid monkfruit anything else I could use?
Brenda Bennett
You could replace it with liquid stevia or use my conversion chart sweetener guide to replace that amount. https://www.sugarfreemom.com/recipes/natural-sugar-free-low-carb-sweeteners-guide-conversion-chart/
Lynn Walker
The egg white protein cost causes normal people to not be able to afford this recipe. Sounds really good.
Debra Perry
I have had failure with cloud bread ( elevation)?
These turn out perfect I left out the pineapple extract and use for hamburgers and hotdogs, toasted. I also have toasted for mornings with nut butter.
Brenda Bennett
Thanks so much Debra!
Mia
These were quite good. They were a little sticky day 2, but after reheating they were better. I made more of a savoy version without extract & sweetner. I made turkey and Swiss sliders & really enjoyed them. Just having 2, since they are mostly protein were super filling 😋 👌
Debbie
Hello. I was wondering how well these toast.
Brenda Bennett
They toast well but you might just want to make my cottage cheese cloud bread for toast, https://www.sugarfreemom.com/recipes/keto-cottage-cheese-cloud-bread/
Kyra Winkelman
I’m very excited to make these sweet rolls today. I’m making pulled pork with the rolls for dinner! I’ll come back and post how it turned out!
Janelle Biddick
Very good! Light, with a crispy crust. These would be perfect for any kind of slider or butter and sugar free jam. Made the rolls and the loaf.
Tracy Smith
Is the whey protein unflavored or if it is flavored, what should I get? Thanks!
Linnie
So delicious! Thank you for all your work!
John G
I’m not a baker, but these turned out great! Thanks for posting this recipe!
Brenda Bennett
Thanks so much! Love to hear that!
Patty
These are amazing! One question, recipe says it makes 12 cupcake sized rolls. I got 24! Bonus for me but not sure what I did wrong. Love them!! Already ate 3!
Brenda Bennett
Maybe you didn't whip the egg whites enough. I filled my 12 muffin cups quite high, the pan is an extra large, 3.5 inch in diameter.
Sue
You don’t mention anything about greasing the pan. Is that just assumed? I don’t have a jumbo muffin pan and want to make these in my brownie pan so I don’t have parchment liners that fit…
Brenda Bennett
Thanks, just updated the instructions to grease. I also added right above the recipe card, another option for a silicone pan https://amzn.to/4bwX7PJ
I think if you use a brownie pan, after baking you would then just need to slice them into squares. It will still work.
Sue
Thanks for the quick response. I made them today. I used 2/3 whey and 1/3 egg white protein because I ran out of whey. The brownie pan holes were a little small so they puffed up quite a bit but the square wells made them look like the original. I might use a little less sweetener next time, but they are very good!
Brenda Bennett
Great thanks for sharing! Did you use an 8 by 8 brownie pan or larger?
Robyn Boyd
Allergic to whey protein…what to use? More egg white protein? Or collegian powder?
Brenda Bennett
You could but I tested using all egg white protein and really didn't like the texture.
Linnie
Wow! These are amazing!
Brenda Bennett
Thank you!
Laura Andrews
The recipe header info says 12 rolls but in the directions it says to pour into 8 muffin tin cups? So is it 8 or 12 servings?
Brenda Bennett
It's 12 and I'll update it now, thanks!
Judy Riel
can you substitute the pineapple extract with vanilla extract? thank you
Brenda Bennett
Of course but then it wouldn't be an Hawaiian sweet roll.
Kathie
I don’t do whey protein-I’ve seen recipes where egg white powdered can be substituted——do you think this would work? Just increase the egg white powder…
I think im going to try it anyway.
Is there a clean whey you’d recommend??
Thanks.
Brenda Bennett
You can, i did test it with all egg white protein powder, shared that in the post above, not my favorite for texture.
E Williamson
Can you use fresh room temp egg whites instead of the powdered? Thank you.
Brenda Bennett
You are using 6 fresh eggs, separated at the start of the recipe but adding more egg whites to replace the powdered is not something I've tested so i can't say it would result in a good texture. Because the egg white protein powder is dried, it really helps the rolls not deflate.
Robyn
Kathie….please post your results as I cannot use whey protein as well! Thank you!
Carol Hodges
I have AlphaGal allergy, as severe as anaphylactic shock. No cottage cheese or ricotta for me. Any substitutions recommended?