These satisfying protein oat rolls are high in fibre, practical for everyday life and gluten-free when made with certified gluten-free ingredients. Almond flour and psyllium husks help keep you full, support digestion and may contribute to steadier blood sugar.
For many women with insulin resistance, bread is one of the foods they least want to give up. I understand that well. There is little nicer than enjoying a freshly baked roll with butter, cheese or a savoury topping in the morning.
If you struggle with blood sugar, cravings or hormonal weight-loss barriers, bread can quickly feel like a difficult subject. Many women feel they must cut it out completely. But that is not what I stand for. I do not believe sustainable eating works through constant deprivation.
I have continued refining these fibre- and protein-rich rolls over the years. They are satisfying, quick to prepare and freeze wonderfully. I enjoy them toasted with cream cheese and salmon, turkey breast, or simply cheese.
Ingredients and Method
- Preparation
- 10 min
- Cooking / baking
- 50 min
- Total time
- 60 min
- Servings
- 8 rolls
Ingredients
- 230 g almond flour (approx. 50% protein)
- 50 g oat or buckwheat flour
- 100 g psyllium husks (ground or whole)
- 10 g baking powder (approx. 2 tsp)
- 1/2 tsp sea salt
- 1 tbsp apple cider vinegar
- 6 egg whites
- 600 ml hot water
- 30 g sesame seeds (optional, for sprinkling)
Method
- 1Preheat the oven to 175 °C fan.
- 2Heat the water, but do not bring it to a boil.
- 3Separate the eggs and use only the egg whites.
- 4Mix all the dry ingredients thoroughly in a large bowl.
- 5Add the egg whites and apple cider vinegar and mix briefly.
- 6Gradually add the hot water and keep stirring until a firmer dough forms.
- 7Briefly knead the dough by hand. Moisten your hands with cold water first.
- 8Shape the dough into balls and flatten them slightly.
- 9Make a deep cut in the centre of each roll.
- 10If desired, sprinkle with sesame seeds or roll in them.
- 11Place on a baking tray lined with baking paper.
- 12Bake for 40 to 50 minutes.
- 13Then leave to cool.
- 14The rolls are ready when they sound hollow when tapped on the bottom.
Nutrition per Serving
| Nutrient | Amount |
|---|---|
| Energy | 229 kcal |
| Carbohydrates | 10 g |
| Protein | 18 g |
| Fat | 14 g |
| Fibre | 8 g |
Nutrition values are estimates from the original recipe. Check every ingredient if you have allergies or intolerances; oat flour is gluten-free only when certified as such.
This article is for general information and does not replace medical advice, diagnosis or treatment.
About the Author
Nadine SommerNadine Sommer supports women with insulin resistance and hormonal weight-loss barriers — with a holistic approach, without diet rules.
- Certified Health & Hormone Coach
- Studying Nutritional Science
- Supported Over 100 Women
Knowledge Is a Start. Your Journey Is Personal.
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