Low Carb Keto Cottage Cheese Hawaiian Sweet Rolls
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
- 3/4 cup whey protein powder or 2.5 scoops or 62 grams
- 1/4 cup egg white protein powder or 20 grams
- 1 tbsp Allulose
- 2 tsp Pineapple extract
- 2 tsp 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.
Can I use monk fruit with allulose powder instead of liquid.
yes
How can you keep them from falling Looks so good in oven but then it falls
Did you skip the egg white protein powder because that’s the thing that keeps it from deflating.
Could the egg white protein powder be swapped for an additional 1/4 whey protein?
It could, but you run the risk the rolls will deflate as the egg white protein really helps with the lift.
This recipe is a keeper! I swapped the pineapple extract for vanilla and used vanilla whey protein powder. Great right out of the oven with a little butter but even better texture after cooling about an hour – Like Angel food cake. Would be tasty served with yogurt/berries, too.
Thank you!
Hi-The texture was spot on-I am unsure of the flavor-I probably did something wrong-what other extract could I use that would work? Is an extract even needed?
I’ve actually never tasted traditional Hawaiian sweet rolls, and obviously it can’t exactly mimic it perfectly but if you tell me the flavor your looking for I can recommend another extract.