Keto Bacon & Cheese Rolls

(Contains moderate to high oxalates – mainly from almonds and flaxseed)

These savoury rolls are perfect for a keto or low-carb lifestyle — soft, cheesy, and full of flavour. They make an excellent grab-and-go breakfast or snack, but they do contain some higher-oxalate ingredients.

Ingredients

  • 125 g ground almonds
  • 25 g ground macadamia nuts (or 1 tablespoon macadamia nut paste)
  • 1 tablespoon ground flaxseed
  • 1 tablespoon psyllium husk
  • 1 teaspoon xanthan gum
  • 50 g grated Gruyère or strong Cheddar
  • 1 teaspoon baking powder
  • 2 slices cooked bacon, chopped
  • 100 ml unsweetened almond milk

Method

  1. Pre-heat oven to 190°C (or 180°C fan).

  2. In a large bowl, combine all ingredients and mix with an electric whisk until the batter is thick and even.

  3. On a greased baking tray, spoon medium-sized dollops of the mixture (around 8–10 portions). You can also use muffin cases if preferred.

  4. Bake for 20 minutes, or until golden and a skewer comes out clean.

  5. Allow to cool slightly before serving.

Makes 9–10 rolls.

Estimated Oxalate Content

This recipe is keto-friendly and delicious but uses ingredients that naturally contain oxalates.

  • Ground almonds (125 g): around 500 mg

  • Ground flaxseed (1 tbsp): about 30 mg

  • Psyllium husk (1 tbsp): roughly 5–10 mg

  • Macadamias (25 g): around 3 mg

  • Almond milk (100 ml): up to 30 mg

  • Cheese, bacon, and other ingredients: negligible

Total oxalate content: approximately 580–600 mg per batch
→ Around 60–70 mg per roll (based on 9–10 rolls)

This makes the recipe moderate to high in oxalates — fine occasionally but not ideal for a strict low-oxalate diet.

Nutrition Facts (per roll, based on 9 servings)

  • Calories: 177 kcal
  • Total Fat: 14 g
  • Saturated Fat: 3 g
  • Monounsaturated Fat: 1 g
  • Polyunsaturated Fat: 0 g
  • Trans Fat: 0 g
  • Cholesterol: 6 mg
  • Sodium: 73 mg
  • Potassium: 13 mg
  • Total Carbohydrates: 4 g
  • Dietary Fibre: 3 g
  • Sugars: 1 g
  • Protein: 8 g
  • Vitamin A: 1%
  • Vitamin C: 0%
  • Calcium: 7%
  • Iron: 1%
  • Estimated Oxalate: 60–70 mg

Lower-Oxalate Bacon & Cheese Rolls

(Same savoury taste — over 90% less oxalate)

Ingredients

  • 100 g coconut flour or ground sunflower seeds (instead of ground almonds)
  • 25 g macadamia nut paste
  • 1 tablespoon ground chia seeds (instead of flaxseed)
  • 1 tablespoon psyllium husk
  • 50 g grated Cheddar or Gruyère
  • 2 slices cooked bacon, chopped
  • 3 medium eggs
  • 100 ml coconut milk or whole milk
  • 1 teaspoon baking powder
  • Pinch of salt

Method

  1. Pre-heat oven to 190°C.

  2. Mix all ingredients in a large bowl until well combined.

  3. Spoon onto a greased baking tray or into muffin cases (makes 9–10 rolls).

  4. Bake for 18–20 minutes until golden and firm to the touch.

Estimated Oxalate Content (Low-Oxalate Version)

Coconut flour or sunflower seeds: 20–30 mg total
Macadamia paste: 3 mg
Chia seeds: 20 mg
Psyllium husk: 5 mg
Remaining ingredients: negligible

Total: around 40–50 mg per batch
→ 4–6 mg per roll (a reduction of more than 90%).

Nutrition Facts (per roll, based on 9 servings)

Calories: 185 kcal
Total Fat: 15 g
Saturated Fat: 4 g
Monounsaturated Fat: 1.5 g
Polyunsaturated Fat: 0.5 g
Cholesterol: 40 mg
Sodium: 80 mg
Potassium: 40 mg
Total Carbohydrates: 3 g
Dietary Fibre: 2.5 g
Sugars: 0.5 g
Protein: 7 g
Calcium: 6%
Iron: 1%
Estimated Oxalate: 4–6 mg

Summary

  • These Keto Bacon & Cheese Rolls are tasty, satisfying, and perfect for a low-carb diet.

  • The original almond version is moderate to high in oxalates, mainly from almonds and flaxseed.

  • The coconut or sunflower version delivers a similar flavour with over 90% less oxalate — a better choice for anyone reducing oxalate intake or prone to kidney stones.

  • Both are rich in healthy fats, protein, and fibre while being low in carbohydrates.