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30 Minute Rolls With Sprouted Flour
Delicious and healthy dinner rolls made in 30 minutes or less. Sprouted flour takes these 30 Minute Rolls to the next level.
This recipe can be enjoyed as a Trim Healthy Mama E Recipe, and it is also naturally low in fat!
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My husband and I live and work at a school for Native Americans. We are the boys dorm parents, (hello, hungry teenagers) and we thoroughly enjoy the work that we do.
Two years ago, I was also the assistant cook in the dining hall. This meant that I was in charge of one supper meal per week, and all meals one weekend a month.
During that time, I spend a fair amount of time scouring Pinterest for new recipe inspiration. It was during that period of time that I was introduced to 30 Minute Rolls.
After using that great recipe, I never went back to my traditional overnight homemade crescent rolls again.
In times past, making homemade bread/rolls was a long process . . . involving hours of rising, punching down the dough, and allowing to rise again.
But no more - you can have homemade dinner rolls in 30 minutes!
Now of course, the 30 minute roll recipe I was using in the school dining hall would not be suitable for those following the Trim Healthy Mama style of eating. It used white flour and vegetable oil, among other things.
So, I took the original recipe (see the original recipe here), and made it over so it would be Trim Healthy Mama friendly!
I began with switching out the white flour for sprouted flour. If you have worked much with sprouted flour, you already know that it is much more dense and heavy than traditional white flour.
Because of this, I did not use as much flour, which resulted in fewer net carbs per roll.
In fact, these rolls only have 15 net carbs per roll, so you could safely enjoy a dinner roll with your roasted chicken and a small sweet potato. Add lots of non-starchy vegetables to your plate, and you have a delicious, filling, Energizing meal.
And, while we do not count calories, I think you may find it interesting that each dinner roll has only 110 calories!
How to Make 30 Minute Rolls
If you have not had much experience working with yeast, do not be intimidated by this recipe. (It is SUPER simple!)
One of the keys to working with yeast it to make sure your water is not too hot. The easiest way to do that is to feel it with your finger. If it is just slightly warmer than room temperature, you are fine! (The chef who taught me to make bread told me to measure the water temperature that way, and it has worked well for me over the last 15 years.)
I have made this in my stand mixer, but I have also used my wooden spoon to mix them by hand. Either option works well. Especially since these easy sprouted rolls do not have to be kneaded very much.
After all the ingredients are mixed together, turn out the dough onto a flat surface lightly dusted with more sprouted flour. Knead 8-10 times, or until the dough is smooth.
Using my dough cutter, I divide the dough into 4 equal sections. Then I divide each section into 3 parts. This will give you exactly 12 dinner rolls.
Shape each piece of dough into a roll and place on a lightly greased baking sheet. Let rest for 10 minutes, then they are ready to go in the oven! (If you are unsure how to shape the dough into rolls, you can check out this video showing how to shape rolls.)
Using 2 Tablespoons of active dry yeast ensures that these 30 minute rolls will get a good rise, without taking hours.
I like to baste a simple egg white wash on the tops of the rolls before baking, but this is not necessary.
Bake the rolls in a 400 degree oven for about 10 minutes, and you have fresh, homemade dinner rolls in less than 30 minutes from start to finish! I can still hardly believe it!
My bread-loving 9 year old daughter gave these sprouted rolls two thumbs up. I feel that was an accomplishment, since she usually loves the white flour variety.
I believe you could also use this dough to make cinnamon rolls - I am going to try it soon with my Cherry Rolls (recipe coming soon).
I love having this easy option available for my family. These would also make great sandwich rolls, stuffed with low fat meat, lots of non-starchy vegetables and lettuce leaves. (Oh, and try this low-fat mayonnaise from my friend, Dawn!)
If you are looking for a low-carb bread option, be sure to check out my Low Carb Sandwich Roll recipe. (They are actually a Fuel Pull for Trim Healthy Mamas!)
Ingredients Needed for 30 Minute Rolls with Sprouted Flour
1 Cup plus 2 Tablespoons Warm Water
2 Tablespoons Active Dry Yeast
1 Tablespoon Honey
½ Teaspoon Mineral Salt
1 "doonk" stevia (a "doonk" is 1/32 of a teaspoon)
2 ½ Cups Sprouted Wheat Flour
1 Tablespoon Melted Butter
For Egg White Wash
1 Egg White
2 Teaspoons Water
Now, if you are familiar with THM, you probably noticed the honey in the ingredient list. The honey is used to activate the yeast, (the sprouted bread in the THM cookbook uses it for the same purpose).
You will also notice that there is a tablespoon of butter and an entire egg in this recipe. While those are generally S fuels, the small amounts spread out over 12 servings keep the fat to only 2 grams per dinner roll - well within the range for an E fuel.
I would love to know what you think of these, so if you try them, please let me know! They are more dense and heavy than a traditional yeast roll, but they have that great yeasty flavor, and we love them!
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30 Minute Rolls with Sprouted Flour
- 1 Cup plus 2 Tablespoons Warm Water
- 2 Tablespoons Active Dry Yeast
- 1 Tablespoon Honey
- ½ Teaspoon Mineral Salt
- 1 "Doonk" Stevia (a "doonk" is 1/32 of a teaspoon)
- 2 ½ Cups Sprouted Wheat Flour
- 1 Tablespoon Melted Butter
- 1 Egg
For Egg White Wash
- 1 Egg White
- 2 Teaspoons Water
- Preheat oven to 400.
- In a small bowl, combine warm water, yeast and honey. Stir until dissolved. Let stand for 2-3 minutes. In a few moments, you should begin to see bubbles form on the top of the water (this shows your yeast is working).
- In a large mixing bowl, combine salt, stevia, and sprouted flour.
- Add yeast mixture to flour mixture, then add melted butter and egg. Mix until combined and a soft dough forms.
- After all the ingredients are mixed together, turn out the dough onto a flat surface lightly dusted with more sprouted flour. Knead 8-10 times, or until the dough is smooth.
- Using a dough cutter, divide the dough into 4 equal sections. Then divide each section into 3 parts. This will give you exactly 12 dinner rolls.
- Shape each piece of dough into a roll and place on a lightly greased baking sheet. Let rest for 10 minutes.
- Brush tops with egg white wash, if desired.
- Bake for 10 minutes, or until tops begin to turn golden.
I just made this recipe today and I love it. You also give great instructions! Thanks so much. It's been a struggle finding good THM compatible sprouted wheat bread recipes.
Yay! I am so glad you enjoyed it!
I've made this recipe 3 times now and I can't keep it in the house because everyone eats it and loves it! That's a batch every other day!
Looks really good! I was wondering.. could I use sprouted spelt flour in place of the sprouted wheat flour? I don’t have sprouted wheat flour on hand... I’m new to using sprouted flour, so I don’t really know the differences between the the two flours. Thanks!
I think sprouted spelt would work ok, but I have never personally used it. 🙂
These are great! How do you store them, and what is their shelf life? Thanks!
These are the absolute best when served fresh. If storing in an airtight container on the counter, I would say they would keep for 1-2 days. I would suggest storing them in the refrigerator, where they should keep for up to a week.
I was short on sprouted flour today so I subbed a cup of corn masa to keep it in the same fuel group for me. My husband, who needs healthy xo's LOVED it! He even said I should give this recipe to Subway!
Have you ever baked this recipe in a bread pan to make a "loaf" of bread? I am tempted to try it. Also is the dough fairly sticky? I made these into rolls (in oven now) and the dough was sticky and I am cautious about adding too much flour even when kneading but they are a little hard to work with because of stickiness. Cannot wait to try them!
I have a revised version of this to make a loaf of bread coming soon - probably a week from Monday.
Did you make this recipe?
Would these freeze well!
Any gluten free option?
This recipe makes the most perfect soft dinner rolls! Thanks for all your amazing recipes!!
Oh my goodness! These are soooo delicious! And SUPER easy to make too. I haven't made yeast bread in years, because the recipes were way too involved and/or unhealthy. And this was my first time using sprouted spelt flour too. I'll definitely make these often. Thanks so much for sharing!
This sounds yummy! But why doesn't the dough need to rise for hours, as with most yeast breads?
In this recipe, the dough does not need to rise for hours because of the amount of yeast used.
Thank you for this recipe. It was perfect for our pulled pork loin. And perfect for when you remember at 4:30 that there are no buns in the freezer to put said pulled pork on, and dinner needs to be ready by 6:00.
These are delicious! I'm curious how slack your dough is? I've made this twice now - the first time I was a little short on sprouted flour and used some all purpose, the second time with all sprouted - and the dough is more like a muffin batter. I added more flour to be able to knead it and it took quite a bit more. I know flour is a fickle mistress though. I'm going to try adding the water a little at a time next time instead of dumping it all in at once.
By the way, my husband (who doesn't care much for wheat bread) said they're pretty good. That's a big compliment coming from him!
I'm so glad you enjoyed them! The dough should feel pretty much like regular bread dough.
Would you follow the same recipe using soured or soaked whole wheat flour?
I've not tried it using that method, so I'm not sure if it would work the same way or not. If you try, please let me know how it goes!
Would these freeze well?
I looooooove these rolls. Every time I bake them I always wish I would have made a double batch because they last about 15 seconds at my house! I am thinking of trying a healthy stuffing recipe for Thanksgiving and I'm wondering if you ever did try to bake this off as a whole loaf? Thank you!
I'm sorry, but I have not ever made it as a whole loaf.
I love the recipe but unfortunately the number of ads I had to navigate and did accidentally touch were way overboard. It was to the point of saying I really never want to go to My Montana kitchen recipes. I do thank you for your recipe, but would caution you to lessen the plethora of minefield ads.
Thank you for your suggestion.❤️ There shouldn't be more than 2 ads in the recipe box. If you click on the "print recipe" button at the top of the page, it will take you to a page with just the recipe - and no ads. That may be helpful. 😉
How can I make them with honey instead of stevia? Thanks
I think you could add an additional Tablespoon of honey for the sweetness, but I haven't personally tried it.
I made these for the first time tonight. They were excellent. Thanks for sharing this recipe!
Love this recipe! I, too, have to cut back some on the water or the dough ends up too sticky to work with and I have to add in quite a bit more flour (I’m using King Arthur sprouted wheat). Today, I used half the dough and made hamburger buns because I was craving a home made burger on a bun. THM crossover supper but well worth it to satisfy a craving. I’ve seen several asking if it would work to bake The dough as a loaf. I’m going to give it a try this week and will post the results. My only concern is the oven temperature since most bread loaves seem to be baked at 350 not 400. Thank you so much for sharing such a great recipe!!
These were so good! I made them and even my health food hating husband said they were 5 stars! Thank you for the recipe. I bought some sprouted grain flour and couldn’t find a simple recipe, but this was perfect!
I made these today but I made a change. I added oat bran and ground flaxseed and after the egg wash I added everything bagel seasoning to the top. They are really good
What brand of sprouted wheat flour do you use?
I've used One Degree (that's what I used in these photos), but my new favorite is a brand called "To Your Health."
Finally made these, sooooo easy..tasted delicious! Thanks for the recipe!
I'm so glad you enjoyed them!
Does this recipe work well with a gluten free sprouted flour? I have done a lot of white flour baking, but I’m still learning alternative baking
I haven't tried using a flour like that, but I don't think it would work very well.
Love these! Can I add more salt without messing up the chemistry in the recipe? (Obviously I am not a baker.) I think that is what I am missing....
Yes, I would think so!
These are so delicious, and simple to make! Thank you!
Would these work with Whole wheat flour from King Arthur? I don’t have sprouted flour.
I think they would work, but they would not be Trim Healthy Mama friendly. The flours need to be sprouted or soured to be on plan. 🙂
These are fabulous!! Thank you!
You're welcome! I'm so glad you enjoyed them!
These were very good rolls. However I found the dough very sticky and had to add about 1/4 cup more as I kneaded, maybe more to get it to a bread dough consistency. I know this can be the same with any flour.. we enjoyed these and I will make again, adding a bit more salt to the mixture. Thanks for the recipe!