Low Carbohydrate ‘Best Buns’ Great gluten free rolls for a when you’re really hungry for bread.

High Protein, Low Carbohydrate, Gluten Free Rolls

These rolls or buns are from the fabulous book by Pauline Cox ‘Hungry Woman’. This book is packed with fantastic recipes that satisfy your appetite while being kind to a body at the mercy of unstable female hormones.

Balancing blood sugar throughout our lives is essential and critical during peri-menopause and menopausal phases. The changes in our steroid hormones oestrogen, progesterone and testosterone, combined with stress hormones adrenaline and cortisol, impact how our bodies can use or store energy—understanding what and when to eat to avoid very high and very low blood sugar levels while supporting the action of insulin the hormone that we need to turn sugars and carbohydrates into energy helps to motivate people to shift their eating habits. Reducing the amount of refined carbohydrates in the diet can slow the rate in which blood sugars are raised and if you’re trying to improve your body composition then eating meals and snacks with a low carbohydrate content can help. Eating good amounts of protein with every meal combined with smaller amounts of complex carbohydrates and healthy fats can help women feel more energised, lose weight and crave carbohydrates a lot less, if at all.

These rolls are high in protein from almond flour, chia, flax and sesame seeds, and six whole eggs. The seeds are also rich in fibre, healthy omega-3 essential fatty acids and nutrients such as iron, magnesium, vitamin B6 and vitamin C.


  • 30 g ground chia seeds
  • 30 g ground golden linseeds or flaxseeds
  • 30g ground sesame seeds
  • 150 g coconut flour
  • 100g almond flour
  • 150 g psyllium husk
  • 4 tsp baking powder
  • 1.5 tsp salt
  • 10 ml apple cider vinegar
  • 6 eggs
  • 60 g coconut oil
  • 750 ml water

How to make:

  • Preheat the oven to 170°C fan.
  • Add all the dry ingredients to a bowl and mix until combined.
  • Mix all the wet ingredients together and then combine with the dry to form a soft dough.
  • Set aside until the mixture has thickened enough to form a soft, wettish roll shape.
  • Place onto the lined baking sheet and sprinkle with seeds (I used black poppy, black sesame, sesame and garlic granules).
  • Bake for 45 mins.

Allow the rolls to cool and then store in the fridge for up to 5 days or freeze as used as needed.

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