Pandesal is a well-known soft and buttery and roll commonly made and served in the Philippines.
They are typically eaten for breakfast, but you can enjoy them any time during the day or night, they pair well with a number of different foods.
However, if you are following a keto diet, you might be wondering whether you can indulge, or how to incorporate them without compromising your goals.
As you may have suspected, these rolls are traditionally made with flour and sugar, which are two ingredients you want to avoid on keto.
But not to worry! The good news is that you can create a keto pandesal recipe that is just as delicious as the original recipe. You can still have your favorite treat without affecting ketosis.
Get ready to welcome this tasty treat back into your life!
Makes 8 rolls
This recipe can feed a family of 4 people, with each person having up to 2 rolls.
If you’re not too hungry (or want to make them last longer), you can also save them in the freezer and have them later for a quick snack or something to add to your dinner.
They go perfectly with a bowl of keto soup or with a saucy dish that’s calling out for dipping bread.
This is a healthy way to include pandesal in your keto meal plan.
Serving size: one bun
Here is the breakdown for the entire recipe (8 rolls), and how much for 1 roll.
|Ingredients||Calories||Fat (g)||Net carbs (g)||Total carbs (g)||Fiber (g)||Protein (g)|
|5 tbsp psyllium husk||57||0||1.6||13.3||11.7||0|
|1 1/4 cups almond flour||759||67||17.9||26.8||8.9||26.8|
|2 tsp baking powder||5||0||2.2||2.2||0||0|
|1 tsp sea salt||0||0||0||0||0||0|
|2 tsp apple cider vinegar||0||0||0||0||0||0|
|3 large egg whites||52||0.2||0.6||0.6||0||10.8|
|1 tbsp olive oil||119||13.5||0||0||0||0|
As you can see, this recipe is very low in carbs. One bun has only 2.8 g of net carbs, which makes it an ideal option for those on a ketogenic diet.
It also offers some protein since one bun has 4.7 g of protein, which is almost the same as one medium egg.
Finally, the biggest macronutrient they offer is fats. Most of them are healthy fats, which make them a great addition to a ketogenic diet.
You can add some different spices to change up the flavor.
One of the benefits of this recipe is that you can store it in the freezer to extend its shelf life. Before cooking, wrap up each individual ball and store them so they are ready to go whenever you want them.
On the other hand, if you cook them first and want to save some for later, put them in an airtight container and they can last more than 15 days.
Now that you know how to make a keto pandesal recipe, you might be wondering what you can have with it to prevent affecting your ketosis levels.
Try spreading on some avocado to increase your healthy fats intake, or you can add a small portion size of cream cheese.
To increase protein and balance out the dish, Spread on some peanut or almond butter, or fill it up with shredded chicken, pulled pork, or a turkey burger.
Besides dipping it in soups, you can also add some cheese in the middle of them to create a sandwich for the perfect on-the-go snack.
One of the reasons why it might not be fluffy is because it didn’t puff while baking. This might be due to the yeast not functioning properly.
To check this, purchase another yeast and try the recipe again.
Yes, you can add some peanut butter to your pandesal. You can add any nut butter of your choice, like almond, macadamia, or pistachios. They are high in healthy fats, which can help you reach your fat requirements.
You can have pandesal for breakfast, lunch, dinner, or snacks.
Make sure to balance the dish with protein, vegetables, and healthy fat. That way, you can have a healthy meal with pandesal.