These keto garlic bread rounds are soft mozzarella dough rolls brushed with parsley garlic butter, made without almond flour or coconut flour. Ground sunflower seed meal holds the dough together, so they are nut-free, and six rounds bake in about 35 minutes. Pull them from the oven when you need a side for Zuppa Toscana or a bowl of Creamy Italian Sausage Soup.
Garlic Bread Rounds are the first thing to go at the dinner table — set them out while the soup is still being ladled and they disappear before the meal is even underway. The mozzarella-based dough bakes into rolls with a pull-apart softness in the middle and a firm, golden exterior, and when you brush the parsley garlic butter over them straight from the oven, it settles right into the crust while the rolls are still hot. This is the bread worth making on a Tuesday night.
The dough comes together in the microwave — shredded mozzarella and cream cheese melt together, then get mixed with ground sunflower seed meal, baking powder, garlic powder, onion powder, salt, and one egg until you have a soft, workable ball. No kneading, no yeast, no waiting for dough to rise. You shape it into six equal rounds, get them in the oven, and make the garlic butter — butter, garlic, and fresh parsley — in a pan on the stovetop while they bake. The whole process takes about 35 minutes.
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💛 Why you’ll love this recipe
- Uses ground sunflower seed meal as the base — no almond flour and no coconut flour, which makes these rolls naturally nut-free and coconut-free. Ground sunflower seed meal is a flour made from processed sunflower seeds and works well in this mozzarella-based dough.
- No yeast and no rise time — this is a mozzarella-based dough, sometimes called fathead dough, so you mix it, shape it, and put it straight into a 400°F oven. The entire process from preheating to finished rolls takes about 35 minutes.
- Chewy, golden texture from the mozzarella — melting the cheese before mixing it into the dough is what creates the pull-apart softness inside and the golden, set exterior. The egg binds everything together and helps the rolls hold their shape as they bake.
- The parsley garlic butter takes under a minute on the stovetop — butter melts in a pan, garlic goes in for about 30 seconds until fragrant, then the heat comes off and fresh parsley gets stirred in. You brush it on the rolls the moment they come out of the oven.
- Six rolls from a short ingredient list — mozzarella, cream cheese, sunflower seed meal, baking powder, garlic powder, onion powder, salt, and one egg for the bread itself, plus butter, garlic, and fresh parsley for the topping.
- Both the raw dough and the baked rolls can be frozen for later — making these ahead is fully possible, and the FAQ section below walks through how to handle each option.
⏲ How to make this recipe
Preheat oven to 400 degrees and line baking sheet with parchment paper.
Garlic Bread Rounds: To a microwave-safe bowl, add shredded mozzarella and cream cheese.
Transfer bowl to microwave and microwave on high for 1 minute. Remove from microwave and mix with a rubber spatula. Return bowl to microwave and microwave for additional 30 seconds before mixing again.
Whisk together dry ingredients then add them to the bowl of melted mozzarella and cream cheese. Using a fork or your hands, mix until well-combined. Add egg and, using a fork or your hands, mix again until a dough is formed.
Wetting your hands with water often to avoid dough sticking, form dough into 6 equal-sized balls. Place each atop the prepared baking sheet. Transfer baking sheet to oven and bake until bread is golden brown on top, about 12-15 minutes.
Parsley Garlic Butter: While bread bakes, prepare garlic butter. In a pan over medium heat, melt butter. Once melted, add garlic and heat until fragrant, about 30 seconds.
Remove pan from heat and stir in chopped parsley.
Final Steps: Brush butter atop baked garlic bread and serve.
👉 Easy ingredient swaps
- Ground sunflower seed meal: To make your own, add raw sunflower seeds to a blender or food processor and pulse until they reach a fine, flour-like texture — usually about 30 to 60 seconds. Stop before the seeds start clumping or turning into a paste; once they release their oils and go past the flour stage, there’s no reversing it. If tree nuts aren’t a concern for you, almond flour works as a 1:1 substitute.
- Gluten-free baking powder: If you don’t have gluten-free baking powder on hand, make a substitute by combining ½ teaspoon baking soda with 1 teaspoon cream of tartar — that replaces the full 2 teaspoons this recipe calls for. Cream of tartar is usually sold alongside the baking spices at most grocery stores.
✨ Variations
- Chill the dough before shaping for rounder rolls. The recipe works fine without this step, but if you want rolls with a more uniform, rounded shape, refrigerate the mixed dough for about 15 minutes before dividing it into six balls. The cold dough is firmer and easier to roll between your palms without sticking or flattening.
- Skip the garlic butter if you prefer. The rolls are complete on their own without the butter topping. This works well when you’re serving them alongside a rich, saucy dish where extra butter would be too much, or when you want something to dip them into on the side.
- Wet your hands as you shape. The dough is sticky by nature, so wet your hands with water before forming each ball and re-wet between rounds as needed. This is called out in the recipe instructions for good reason — you get a much cleaner exterior on each roll when your hands are damp, and the shaping goes noticeably faster.
〰️ How to serve
- Alongside a warm bowl of soup — Zuppa Toscana and Crock Pot Taco Soup are two of the best pairings for these rolls.
- As a side with pasta — the garlic and parsley in the butter complement the flavors in most tomato or cream-based sauces.
- With chili — warm garlic rolls and a bowl of chili make a complete, cozy meal.
- On their own as a warm appetizer while the rest of the meal finishes cooking.
💬 FAQs
Can I freeze these — as raw dough or after baking?
Yes to both. To freeze the raw dough, form it into a ball and place it in an airtight container before freezing. When you’re ready to bake, thaw the dough completely in the refrigerator first — don’t try to shape it while it’s still firm and cold. Once fully thawed, form it into rounds and bake as directed. To freeze baked rolls, let them cool to room temperature first, then store in an airtight container in the freezer. Thaw before reheating.
How do I store and reheat leftover rolls?
Store baked rolls in an airtight container in the refrigerator. To reheat, place them in a 400°F oven for 8 to 10 minutes — the exact time depends on how chilled they are. These rolls are best eaten fresh from the oven when they’re hot, but reheated rolls still taste good. The texture may change slightly compared to when they first came out, which is worth keeping in mind if you’re planning to make a batch ahead of time.
What is ground sunflower seed meal and where do I find it?
Ground sunflower seed meal is sunflower seeds that have been processed into a fine flour. It works as a nut-free and coconut-free alternative to almond flour in baked goods like these rolls. You can buy it online — it’s available on Amazon — or make your own at home by pulsing raw sunflower seeds in a blender or food processor. The process takes about 30 to 60 seconds; stop before the seeds release their oils and turn into a paste. You want a dry, powdery flour texture. If you over-process, there’s no reversing it, so check the consistency as you go and stop early if you’re not sure.
How do I know when the rolls are done baking?
Bake at 400°F for 12 to 15 minutes and look for golden brown tops — that’s your main visual cue. The surface should look set and dry with no pale or doughy patches. Since oven temperatures can vary from kitchen to kitchen, start checking at 12 minutes rather than waiting the full 15. Once the tops are golden, the rolls are ready to come out.
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Keto Garlic Bread Rounds
Ingredients
Garlic Bread Rounds:
- 1 ½ cup 168g shredded mozzarella cheese
- 2 tablespoons 1 oz cream cheese
- ⅓ cup 37g ground sunflower seed meal
- 2 teaspoons gluten-free baking powder
- ¼ teaspoon salt
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 1 egg
Parsley Garlic Butter:
- 1 tablespoon 0.5 oz butter
- ½ garlic clove, minced
- 2 tablespoons roughly chopped fresh parsley
Instructions
- Preheat oven to 400 degrees and line baking sheet with parchment paper.
- Garlic Bread Rounds: To a microwave-safe bowl, add shredded mozzarella and cream cheese. Transfer bowl to microwave and microwave on high for 1 minute. Remove from microwave and mix with a rubber spatula. Return bowl to microwave and microwave for additional 30 seconds before mixing again.
- Whisk together dry ingredients then add them to the bowl of melted mozzarella and cream cheese. Using a fork or your hands, mix until well-combined. Add egg and, using a fork or your hands, mix again until a dough is formed.
- Wetting your hands with water often to avoid dough sticking, form dough into 6 equal-sized balls. Place each atop the prepared baking sheet. Transfer baking sheet to oven and bake until bread is golden brown on top, about 12-15 minutes.
- Parsley Garlic Butter: While bread bakes, prepare garlic butter. In a pan over medium heat, melt butter. Once melted, add garlic and heat until fragrant, about 30 seconds. Remove pan from heat and stir in chopped parsley.
- Final Steps: Brush butter atop baked garlic bread and serve.
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