Keto Dinner Rolls

If you’re like me, you love a good dinner roll with their meal.  These soft on the inside, crusty on the outside are perfect to replace those regular store bought rolls, and so easy to make, and at only 2g of net carbs per roll, you don’t need to worry about adding a lot of extra carbs.

These rolls are seriously a keto game changer for me. I’m usually not a fan of buying “weird” ingredients but buying keto bread is so expensive and sometimes hard to find. We had a amazon giftcard so we decided to see what this Psyllium Husk was all about and I am SO glad that we did! These rolls taste just like a regular dinner roll from the store and are super easy to make. We topped ours with a little Everything But the Bagel seasoning from Trader Joes and it took it to the next level!


5 Tbsp. Psyllium Husk Powder**
1 1/4 Cup Almond Flour
3 Egg Whites
2 Tsp Baking Powder
1 Tsp Sea Salt
2 Tsp Cider Vinegar
1 Cup Boiling Water
1 Tbsp Everything But the Bagel Seasoning (optional).


  1. Pre-heat oven to 350F.  Grease a baking sheet.
  2. In a large bowl combine the dry ingredients.
  3. Bring the water to the boil and add it to the dry ingredients with the vinegar and egg whites.
  4. Mix with a hand mixer for about 30 seconds making sure to not over mix the dough. It should resemble Play-Doh
  5. Moisten your hands and make 6 even pieces of dough. Place on the greased baking sheet and top with the seasoning.
  6. Enjoy straight out of the oven with butter or topping of your choice. (chive cream cheese is amazing!)
  7. Store in an air-tight container for up to 5 days (if they last that long!) or in the freezer.These are a little soft when they first come out of the oven but do firm up a bit as they cool.

**Don’t worry if your rolls come out slightly purple, some brands of Psyllium Husk powder have a tendency to give your baked goods a purple tinge.  The flavor of the rolls won’t be affect.  We suggest using the Now Brand Psyllium Husk Powder to avoid the purple.

Oven Baked Chicken Wings

With Football season under way, what better game day or tailgating snack than chicken wings.  Unfortunately a lot of oven baked chicken wing recipes out there don’t give your wings the same crispy texture as their fried counterpart.  These wings however, come pretty close due to the baking powder coating which draws moisture to the surface of the chicken, allowing it to get that crispiness that you’re looking for.

A little note on the chicken.  A lot of stores will sell pre-cut/prepped wing pieces that are already separated into wing (minus wing tip) and drumstick, so if you don’t want to go through the extra prep, or aren’t comfortable cutting up the chicken I would suggest trying to find those.  If you don’t mind the extra work, the whole wing pieces are quite a bit cheaper, and there are a lot of videos out there on YouTube on getting the pieces separated.

Once your wings are ready, you can either eat them just the way they are for a “naked wing”, or toss them through either a store bought Keto Friendly BBQ Sauce (we use the G Hughes Smokehouse Sugar Free BBQ Sauce which is available in some Walmarts, and Hy-Vees or click the link to get it from Amazon) or Buffalo Sauce, or you can make your own sugar free sauce to eat them with.


4lbs Chicken Wing portions
2 tbsp Baking Powder
3/4 tsp Salt
1 oz Pork Rinds ground in food processor.


  1. Adjust your oven racks to upper-middle and lower-middle as you will be moving the wings between the two racks half way through.  Pre-heat the oven to 250 degrees.
  2. Put a wire rack on a baking sheet and spray with cooking spray.
    Place your wing segments in a large bowl.
  3. Mix the Baking Powder and salt in a smaller bowl, and then sprinkle over your wings.
  4. Toss the wings through the powder mixture until completely coated.
    Sprinkle your ground Pork Rinds over your chicken, and again toss until fully coated.
  5. Arrange your wings skin side up on your wire rack.
  6. Put your baking sheet on the lower-middle oven rack and bake for 30 minutes.
  7. After 30 minutes increase the oven temperature to 425 degrees, and move your baking sheet to the upper-middle oven rack and bake for another 40-50 minutes rotating the baking sheet about half way through, until the wings are brown and crispy.
  8. Remove them from the oven and let them sit for 5 minutes, and then either coat in your sauce, or serve them as they are with a side of sauce.