Keto Parmesan Bread Puffs
Published July 29, 2021 • Updated March 11, 2026
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These buttery keto parmesan bread puffs are my favorite poppable cheesy bite. Great as an appetizer with ranch or marinara sauce and just as good as a side dish with spaghetti.
A reader named Nikki told me these taste like Red Lobster’s cheesy biscuits, and I think she nailed it. They’re salty, buttery, and loaded with parmesan, and if you didn’t know they were made with almond flour, you’d never guess. I’ve been making these since 2021, and they’ve become one of the recipes my family requests the most.
The dough comes together in a food processor in about two minutes. Almond flour, unflavored protein powder, melted mozzarella, butter, and a little sour cream. That’s it. I roll them into 1-inch balls, bake for about 8 minutes, then broil until the tops turn golden. After they come out, each one gets a brush of melted butter and a roll through grated parmesan. The smell alone will make you start eating them off the tray before dinner is ready.
I serve these with just about everything. They pair well with keto mac and cheese, alongside keto french fries for a game day spread, or just on their own with marinara for dipping. When I want a proper dinner roll instead, my keto bread rolls are what I make. But for something smaller and more poppable, these win every time.
My kids demolish a full batch in one sitting, so I’ve learned to double the recipe when we have people over. They don’t last on the counter. I set them out before dinner and by the time I turn around, half the tray is gone.
What makes these different from other low carb cheese bread is the protein powder. It acts like gluten in regular flour, giving the puffs that airy, risen texture instead of the dense hockey pucks you get from almond flour alone. I use Isopure Zero Carb Unflavored because it has no sugar and no carbs. Some brands sneak in sweeteners, which throws off both the flavor and the macros.
The xanthan gum is the other key ingredient, and I’ll be real with you, the dough looks weird. Sticky, kind of shaggy, nothing like regular bread dough. Every time I post this recipe someone comments asking if they did something wrong. You didn’t. That’s just how xanthan gum dough looks. Trust the process and they puff up perfectly in the oven.
If you want more keto bread options for dinner, my keto biscuits are flaky and buttery, and my keto cornbread pairs well with chili and soups. But for a cheesy, grab-and-eat bite, these puffs are what I reach for first.
What I've learned making these for 5 years
Make them in the air fryer
I bake mine in the oven, but the air fryer works too. 350 degrees for 5-6 minutes, then check them. They brown faster in the air fryer so keep an eye on them the first time. For reheating leftovers, 375 degrees for 3-4 minutes in the air fryer gets the outside crispy again without the microwave sogginess.
Freeze them for later
I freeze these both ways. Roll the dough balls, space them on a sheet pan, freeze until solid, then transfer to a freezer bag. Bake from frozen at 350 for 10-12 minutes. Or bake the full batch first, freeze in a container, and reheat in the air fryer. Either way they hold up well.
Turn them into garlic bread bites
After baking, mix minced garlic and chopped parsley into the melted butter before you brush them. Then roll in the parmesan like normal. They taste like garlic knots and I make this version almost every time I serve them with pasta. My kids prefer the garlic version to the plain one at this point.
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Keto Parmesan Bread Bites Ingredients
2 cups almond flour -
1/2 cup unflavored low-carb protein powder
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2 1/2 teaspoons baking powder
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2 teaspoons xanthan gum
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1 teaspoon salt
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1 egg
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1/2 cup shredded mozzarella cheese, melted
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1/2 cup unsalted butter, melted
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2 tablespoons sour cream
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1 egg white
Butter & Parmesan Bread Coating Ingredients
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1/4 cup unsalted butter, melted
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1/3 cup grated parmesan cheese
Step by Step Instructions
Step by Step Instructions
Mix dry ingredients
Add almond flour, protein powder, baking powder, xanthan gum and salt to a food processor. Pulse to combine. NOTE: Can use an electric mixer or blender to mix up the dough. A food processor is the easiest.
Pulse in wet ingredients
Add egg, melted cheese, butter and sour cream. Pulse until a dough forms. NOTE: You can melt the cheese in the microwave for 60 seconds or in a non-stick skillet on the stove top.
Roll into balls
Pinch off dough and roll into a ball about a 1 inch diameter. Place on a parchment lined baking tray. Space balls around 1 to 1 1/2 inches apart. Brush each ball with egg white wash.
Bake
Bake at 350 degrees for 6-8 minutes on the middle rack of the oven. Move rack high and broil on high for 90 seconds or until the tops of the puffs turn golden brown. Remove from the oven.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
What protein powder brand works best for these?
I use Isopure Zero Carb Unflavored and it's the only one I recommend for this recipe. I've checked a lot of labels and some brands sneak in sugar or artificial sweeteners that throw off the flavor. Unflavored whey is what you want. The protein powder is what gives these their puff, so skipping it or using a flavored one changes the whole texture.
Can I use psyllium husk instead of xanthan gum?
I haven't tested psyllium husk in this recipe, so I can't guarantee the results. Psyllium absorbs moisture differently than xanthan gum, so the dough texture would change. If you try it, I'd start with about half the amount and add more if the dough is too wet. Let me know how it turns out if you experiment with it.
Can I use coconut flour or lupin flour instead of almond flour?
I haven't tested those in this specific recipe, but I can give you guidelines from my other baking. Coconut flour absorbs way more moisture, so you'd use about 1/4 to 1/3 the amount and probably need extra egg or sour cream to get the dough right. Lupin flour would be roughly half the amount of almond flour. Either way, the texture will be a little different from what I get with almond flour.
Can I make these dairy-free?
I've made these with dairy-free mozzarella and coconut oil instead of butter, and they still work. The texture is slightly different (not quite as rich) but you still get that puffy, snackable bite. For the parmesan coating, I've found that nutritional yeast with a pinch of salt is the closest swap.
Can I freeze the dough balls before baking?
I freeze these all the time. Roll the dough balls, space them on a sheet pan so they don't stick together, freeze until solid, then transfer to a freezer bag. When I'm ready to bake, I put them straight on the tray frozen. They take about 10-12 minutes at 350 instead of the usual 6-8. You can also freeze them after baking and reheat in the air fryer.
Can I make these bigger for dinner rolls?
I've made them bigger and they work fine. Double the dough per ball and add a couple extra minutes of bake time. They won't be as crispy on the outside (more surface area stays soft), but they're great if you want something closer to a 90 second keto bread size for sandwiches or alongside soup.
Can I stuff these with a filling?
I've seen readers wrap a small meatball in the dough before baking and serve them with marinara, which is a great idea. I haven't tried it myself yet, but the dough is sturdy enough to hold a filling. Just make sure whatever you put inside is already cooked, and press the dough around it so there are no gaps. You might need to add a minute or two to the bake time.
Don't keep protein powder on hand. Can it just be left out, or would you add more almond flour to keep the texture right?
My son skips anything bread-adjacent because he says it's 'not worth it.' He ate five of these standing next to the oven before I could set them on the table. Didn't ask what was in them, didn't comment on the almond flour, just kept reaching back. That's enough for me. Making these for Easter.
A skeptic eating five before they hit the table is the whole point. I'd double the batch for Easter.
These remind me of the little parmesan rolls my grandmother used to make for Sunday dinners. I haven't thought about those in years and then I pulled these out of the oven and there it was. Grateful for this one.
Sunday dinner rolls from grandma's kitchen are hard to compete with. The parmesan coating on these always gets me too, something about that smell when they come out.
Added a teaspoon of garlic powder to the dry mix and the smell coming out of the oven is something else. Better color too, the tops get this light golden instead of pale. One thing I figured out: pull them at exactly 6 minutes on the middle rack if your oven runs warm, the bottoms cross the line fast. Will probably double the garlic next batch.
I barely ever bake because I always mess something up somewhere, so I want to say I made these last week and I'm still kind of in disbelief. The dough came together in the food processor so fast I kept stopping to check if I was supposed to add something else. They puffed up exactly how they look in the pictures and when I opened the oven there was this buttery, cheesy smell that made me stop for a second. I ate them with marinara sauce because I saw someone mention it, and something about that pairing is really working for me. Already trying to figure out how to justify making a double batch when I live alone and already ate probably half the first one.
Marinara with these is legitimately good. And double batch when you live alone is completely reasonable (I've eaten half a pan by myself more than once).
I've never used xanthan gum before and the dough looked so weird I almost quit, but watching them puff up was wild. Now I'm obsessed. Can I make these an hour or two ahead of guests?
Xanthan gum dough looks wrong every single time. Make them ahead, reheat in the air fryer at 375 for 3-4 minutes. Outside crisps right back up.
Can I use psyllium husk powder in place of xanthan gum?
Love your recipes!
I haven’t tried using psyllium husk powder so I’m not sure how well it works. Let me know if you try it.
Can I replace the almond flour with lupin flour or coconut flour? We can't have almonds but these look amazing!
I haven't tried those as substitutes in this recipe. But lupin flour would be half the amount and coconut flour...use 1/4 to 1/3 the amount.
I decided to give these a try today alongside Keto parmesan chicken. They smelled so divine while baking that I couldn’t wait till dinner. I haves the ingredients and still ended up with 11 puffs. Thanks so much for sharing this gem of a recipe. This is going to be a regular. Wish I coupd share a picture 😉
Ha, full parmesan night. That kitchen smell when they're baking is brutal, I never last till dinner either. And 11 is a solid batch.
Very Yummy, taste so much like biscuits.
Yeah the biscuit thing is real. Warm out of the oven with a little extra butter and I can't keep them on the counter.
I've tried dozens of online recipes and this is the first time I've ever left a review because these are just. so. good. They taste like Red Lobster's cheesy biscuits, but saltier and more flavorful. My husband and I are dumbstruck that these are low carb and we'll be making these regularly from now on. Thank you!
Ha, dumbstruck is right. 1.6g net carbs never looks real on these and I've made them a hundred times.
These came out dense like play doh. What type of protein powder do you recommend. It seems like that might matter, even though the recipe doesn’t specify. Are they supposed to puff, as the name implies? I was imagining something a little airy. These were kind of a bust.
I used Isopure Zero Carb Unflavored protein powder. They aren't supposed to be dense. More like a roll texture.
Can you use vital wheat gluten instead of the protein powder since its meant to imitate the gluten effect? Like someone else said, I too have 2 giants canisters of flavored protein and don't really want to buy another.
I haven't tried that substitute but I'm curious if it would work. I feel like it would. If you try it let me know how it turns out so I can update the recipe.
I've been keto all of 2020. Fell off the wagon for most of 2021. We are back on gain for better health and feeling better. I've tried many keto breads and wasn't expecting much different from these. We tried them with bbq chicken and cauliflour Mac. They are so good. Easy to make and taste delicious. My husband claims even non keto people will love these. Little bit of a biscuit texture but so yummy. Thanks for sharing
Ha, the non-keto test is the real one. BBQ chicken pairing is such a good call too, they hold up well to saucy stuff.
Loved the rolls! Very good! I didn't add any of the parmesan and butter on top and it was fabulous! Thank you for sharing.
They hold up fine without the topping. Better for dipping that way actually.