Simple Air Fryer Single Serve Excessive Protein Keto Bread

This wonderful air fryer excessive protein keto roll has 12 grams of protein and fewer than 1 g web carbs! Simply made in your air fryer or oven. 

How my Excessive-Protein Keto Rolls changed into a single serving

Generally the very best recipes don’t begin with a plan.

They begin with starvation.

This one got here collectively on a really actual, very relatable day. I got here residence after a exercise, I used to be hungry now, and I wanted one thing that felt like an actual breakfast, not only a snack. I didn’t need to cook dinner a full meal, I didn’t need to pull out a bunch of substances, and I positively didn’t need to wait.

That’s when this single-serve high-protein keto roll experiment occurred and actually, I didn’t count on it to work in addition to it did.

What shocked me most wasn’t simply that it labored… it was that it changed into one thing I instantly needed to make once more.

The Unique Recipe That Began It All

This nice recipe exists due to the unique batch recipe.

My Excessive-Protein Fluffy Keto Low Carb Rolls (makes 6 rolls) have been doing extremely effectively on Instagram and Fb as a result of they style like common bread rolls with gluten!

So a lot of you’ve got been making them, tagging me, leaving feedback, and sharing your images. That suggestions is all the time what pushes me into the kitchen to maintain testing.

The unique recipe:

• Makes 6 fluffy keto bread rolls
• Makes use of egg white protein powder for construction
• Has no almond flour, coconut flour, wheat flour, or psyllium husk powder
• Delivers about 12 grams of protein per roll

They’ve been used as hamburger buns, breakfast sandwiches, dinner rolls, and even toasted with melted cheese. Seeing how versatile they’re made me surprise…

Might I make only one?

Why I Needed a Single-Serving Model

Right here’s the factor I do know a lot of you relate to- generally you don’t want six rolls.

You want one roll.

One roll that:

• Matches a low-carb food regimen or keto food regimen and Midlife Macros™
• Has sufficient protein to truly fulfill you
• Doesn’t spike blood sugar
• Might be made in 10–quarter-hour
• Doesn’t require pulling out a meals processor

I needed one thing nearer to a keto biscuit/ roll / keto bun hybrid, however with out fathead dough, mozzarella cheese, or cream cheese baked into the batter.

Simply eggs.

And protein.

The After-Exercise Experiment

I had simply gotten residence from figuring out, and I may really feel that acquainted starvation creeping in, the type the place ready too lengthy often results in poor selections.

I grabbed:

• One egg
• Egg white protein powder
• Plain nonfat Greek yogurt (as a substitute of bitter cream)
• Baking powder

That was it. No almond flour, coconut flour, mozzarella cheese, or psyllium husk powder.

I separated the egg, used a milk frother to whip the egg white (it didn’t type stiff peaks, extra like frothy milk foam), combined the yolk with the protein powder and yogurt, folded all the pieces collectively, and crossed my fingers.

As a substitute of turning on the oven, I reached for the air fryer. However you might additionally simply bake in an everyday preheated oven, it would simply take a bit longer.

Turning It Into the Excellent Breakfast

That is the place it went from “profitable experiment” to I would like this once more tomorrow.

I popped the sliced roll into the toaster on an everyday setting till frivolously golden.

Then I topped it with:

• 1 tablespoon cream cheese per facet
• Smoked salmon
• Capers
• Selfmade pickled onions

It tasted like one thing you’d order at a café-but it match my Midlife macros, my low-carb life-style, and my post-workout starvation.

That is the type of breakfast that retains blood sugar secure, delivers sufficient grams of protein, and truly feels satisfying.

Dietary Data is all on the printable recipe card on the backside of the web page

For the single roll alone:

• Round 12 g protein
• About 1 grams of carbs

Once you add eggs, cream cheese, or smoked salmon, you may simply hit 20–30 grams of protein, which is right for midlife metabolism and muscle assist.

That is precisely why I like recipes like this- they’re versatile. You possibly can construct them round your favourite fillings:

• Eggs and bacon for Breakfast sandwiches
• Keto dinner rolls with any fundamental entree
• Cream cheese with smoked salmon

Why I Love Sharing the Course of

A few of my favourite recipes on SugarFreeMom.com got here from moments identical to this- actual life, actual starvation, and just a little curiosity.

I like displaying you not simply the polished recipe, however how a recipe involves be. As a result of that’s how confidence within the kitchen is constructed.

For those who love this single-serve model, the scrumptious recipe for the unique 6-roll recipe remains to be my go-to once I need meal prep, household dinners, or freezer-friendly keto bread rolls.

Each have a spot.

And generally… you simply want one roll.

Can I Swap the Greek Yogurt for Cottage Cheese?

Sure, you may, however the texture shall be completely different.

This swap works finest if you happen to perceive why Greek yogurt behaves higher on this recipe.

Plain Greek yogurt is:

• Thick and easy
• Low in moisture
• Evenly distributed when combined

That’s why it helps create a lighter, extra secure biscuit texture in a single-serve, high-protein recipe like this.

What Occurs If You Use Cottage Cheese As a substitute?

For those who use cottage cheese as-is

• The batter shall be wetter
• The biscuit could also be extra eggy
• The middle might take longer to set
• Texture shall be softer and fewer uniform

It’s because cottage cheese incorporates extra liquid and curds, which don’t mix easily on their very own.

If somebody actually needs to swap it, that is the very best strategy:

• Use full-fat or low-fat cottage cheese
• Mix it first till utterly easy
• Measure the identical quantity: 1 tablespoon
• Count on a barely denser, extra custard-like biscuit

Even blended, cottage cheese will nonetheless produce a much less fluffy end result than Greek yogurt, but it surely will work.

Lazy Methodology (No Egg Separation)

For those who don’t need to separate the egg or whip the egg white, you may completely make this high-protein keto biscuit utilizing an easier, mix-and-bake technique. Simply know that the feel shall be denser, not as mild because the whipped model.

Need assistance meal planning? My weekly Midlife Macro Meal Plans can be found every week utilizing all my recipes for low-carb meals, and snacks.

For those who’re following a traditional keto food regimen, this meal plan works for each low carb, midlife and traditional keto approaches, despatched on to your inbox. Simple meals every night time of the week! Procuring record is completed for you! Desire a pattern plan?  

Simple Air Fryer Single Serve Excessive Protein Keto Bread