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Low Carb Rolls – Yeast Free, Sugar Free, Gluten Free

Wed 27th Mar, 2019 - 2:12pm by Emma Cockrell

Here is a fantastic ‘bread’ roll recipe suitable for those who want to keep their carbohydrate intake low, and perfect for those on the ‘anti-Candida’ programme who need to avoid yeast.

To see a video on making these rolls go here

Ground Sunflower Seed

There are a number of variations of this roll recipe on the internet, but most use almond flour. Although this will produce a finished product that is lighter in colour, if you are following an ‘anti-Candida’ programme I generally recommend that all nuts are avoided unless they have been freshly cracked. This is because unseen mould can develop on the nuts. Although this is harmless to the majority of the population,  for those who are battling intestinal yeast it may slow down progress. I have therefore replaced the almonds with freshly ground sunflower seeds. All seeds should be kept in an air-tight jar in the fridge in order to maintain freshness and prevent them becoming rancid. If you are grinding the seeds in advance, again place the seed-meal in a jar and keep it refrigerated until needed.

Psyllium Husk

The light and airy texture of these rolls is helped by the addition of psyllium husk. Psyllium seed comes from the Plantago ovato plant, which is found in southern and western Asia. The seed is covered by a husk, which is a rich source of soluble fibre. This type of fibre absorbs water and then takes on a gel-like consistency, so it is very helpful in helping to hold seed recipes together while keeping them moist.

Since Psyllium husk absorbs so much liquid it is essential to drink plenty of water when using it. It is a good idea to introduce a small amount of Psyllium husk into your diet to start with and then gradually increase it. The amount included in one of these rolls should be fine to start.

It is psyllium’s water-holding capacity that makes it extremely helpful for both constipation and diarrhoea, but if you don’t drink sufficient fluid while including psyllium in the diet it can make you more constipated. Additional benefits of psyllium include helping to support blood sugar, and also encouraging lower LDL cholesterol levels.

You can easily purchase psyllium husk from the Natural Dispensary, and Psyllium Husk Powder  by ‘Practitioner Supplies’ is particularly good value. If you create an account with The Natural Dispensary (www.naturaldispensary.co.uk  or  call 01453 757792)  you can then order all goods at a 10% discount, by using practitioner name ‘Nutritionhelp’, and quoting the code Help10.

Experiment with Fillings

The rolls will keep well for several days in the fridge, and they can also be frozen. They are robust and firm enough to  use them for packed lunches and picnics. Because they are made with sunflower seeds, which are a good source of vegetarian protein, you don’t necessarily need to use a protein filling, which would normally be essential if you were using a grain-based bread. Experiment and find your favourite filling, In the photo above, from left to right I used mixed leaves drizzled with garlic infused extra virgin olive oil; hummus and sweet pepper; tomato and red onion; soft boiled egg with chives; and roasted courgette. Use whatever you have in the fridge – mashed avocado, sugar-free lemon curd, lentil pate, or egg and cress. For a delicious breakfast, slice in half and top with sliced avocado, tomato and  poached egg.

Low Carbohydrate Rolls Recipe


  • 100g of finely ground sunflower seeds (1 cup)
  • 10g of psyllium husk (2 level Tablespoons)
  • 1 teaspoon baking powder
  • 2 eggs
  • 1 Tablespoon lemon juice
  • 1 Tablespoon of extra virgin olive oil
  • 4 Tablespoons of boiling water
  • Seeds, herbs and spices to decorate the rolls before cooking.


  • Heat oven to 180 degrees Celcius
  • Combine the ground sunflower seeds, psyllium husk and baking powder, and mix until smooth
  • Add the oil, and lemon juice

  • Stir in the eggs

  • Mix well and then add 4 Tablespoons of boiling water. Continue to mix.

  • Leave to stand for 5 minutes.
  • Divide mixture into five and shape into balls, and place onto a baking tray. This is a bit sticky, so hold the dough very lightly and gently bring into shape.
  • Leave plain or decorate with seeds, herbs or spices. I used flax seeds, pumpkin seeds, mild paprika, chives and Nigella (black onion seeds)

  • Place in the oven for 30 minutes. Carefully remove from the baking tray and allow to cool on a wire rack.

  • Fill and enjoy!