GLUTEN-FREE bread and rolls are easier and easier to come by nowadays, but finding a low-calorie one is not, let alone one so low in carbs! I’ve changed all that with this recipe. It can be made in twenty minutes and is very versatile. Experiment with different shapes, cut them in half, and toast the cut sides. This also works great as a guilt free burger bun! Try it with my vegetarian burger!
Yield 1 roll
Prep time approximately 8 minutes
Processing time approximately 20 minutes
Calorie Burn 189
Calories 116
Net-Calories -73
| Olive oil cooking spray | |
| 1 | large fresh egg white |
| 3 | tablespoons cold water |
| 1 | tablespoon psyllium husk powder (such as Yerba) |
| 2 | tablespoons gluten-free all-purpose flour (such as Glutino) |
| ⅛ | teaspoon kosher salt |
| 1 | teaspoon coconut spread (such as Olivio) |
1. Preheat the oven to 450°F and place a pizza stone or baking sheet in the oven to heat. Poke holes with a roasting fork in the bottom of a pint-sized microwaveable paper soup container (the kind you get from a takeout soup shop works the best) from the inside out. Spray with cooking spray.
2. In a small bowl, whisk the egg white until it forms soft peaks. Pour the water into a large bowl, add the dry ingredients, mix quickly, then immediately fold in the egg white, being sure not to deflate it too much. Fill the paper cup evenly with the mixture and microwave on high until puffy and just set (just firm to the touch), about 45 seconds.
3. Carefully remove the bun from the container, carefully place it on the preheated pizza stone or baking sheet, and bake until browned and cooked through, 15 to 17 minutes. Remove, let cool on a wire rack, cut in half, and toast in the toaster. Spread the coconut spread on the roll and serve.
The key to this recipe is making sure the middle of the bun is dried out enough. Keep the bun in the oven at a lower temperature if it is browned but not dried out enough. Cutting it in half and toasting it works great as well if it is still a little moist inside.
116 calories, 2g fat (0.875g sat), 0mg cholesterol, 383.25mg sodium, 4.75g carbohydrate, 4.5g fiber, 4.48g protein
Udi’s Classic French Dinner Rolls
Fat: 5g / Calories: 80 cal