Red Lentil Bread Rolls

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High-Protein Bread Rolls Without the Gluten

Regular bread rolls are mostly starch. These red lentil rolls swap that starch for protein-dense lentils, giving you a roll that is genuinely nutritious without tasting like health food.

The texture is soft inside, slightly crispy outside. The flavor is mild and slightly earthy with a hint of garlic. They work in any context where you would use a regular roll.

Ingredients

• 1 cup dry red lentils, soaked 4+ hours
• ½ cup water
• 2 tablespoons psyllium husk
• 1 teaspoon baking powder
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar

Instructions

1. Soak lentils for 4 hours minimum. Drain and rinse.
2. Preheat oven to 200°C. Line a baking sheet.
3. Blend lentils and water until smooth.
4. Add remaining ingredients, blend, let rest 5 minutes.
5. Shape into rolls with wet hands, place on sheet.
6. Bake 30–35 minutes until golden. Cool before slicing.

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Nutrition Per Roll

Approximately 130 calories, 8g protein, 3g fat, 18g carbohydrates, 6g fiber per roll (based on 8 rolls). Compare that to a standard white bread roll at 120 calories with only 4g protein and minimal fiber.

Meal Prep

• Bake a batch on Sunday for the week
• Store at room temperature for 2 days, refrigerate up to 5 days
• Freeze up to 2 months
• Reheat in toaster or oven — they are even better slightly toasted

Frequently Asked Questions

Can I make these without olive oil?

Yes — the olive oil adds a little richness but can be omitted for an oil-free version. Replace with an extra tablespoon of water. The rolls will be slightly less tender but still good.

Why do they need to rest before baking?

The psyllium husk needs 5 minutes to hydrate and thicken the batter. If you shape and bake immediately, the rolls spread. The rest time gives them the structure to hold their shape.