High-Protein Pumpkin Seed Bread Rolls (4 Ingredients)

These straightforward high-protein pumpkin seed bread rolls are made with just four ingredients, plus water and optional salt. Each hearty roll has 11 grams of protein and 12 grams of fiber, with a rich, nutty flavor and satisfying texture reminiscent of a great whole wheat roll. The recipe is vegan, grain-free, gluten-free, oil-free, yeast-free and nut-free.

I am loving these straightforward pumpkin seed bread rolls. They are 100% worth turning on the oven . Made with only four ingredients, plus water and optional salt, each hearty roll has11 grams of protein and 12 grams of fiber, yet there is no protein powder, grains, gluten, dairy, eggs, nuts, yeast, or oil required.

You do not even need to buy pumpkin seed flour. Simply place green pumpkin seeds, also known as pepitas, in a blender and grind them into a fine flour. It takes only a few seconds.

The finished rolls are deeply satisfying, with a hearty nutty flavor and a substantial but tender texture. They remind me of especially good whole wheat rolls (but better), despite being completely grain-free and gluten-free. Enjoy one alongside a bowl of soup, split and filled for a small sandwich, or toasted and topped with something sweet or savory.

Why You Will Love These Pumpkin Seed Bread Rolls

• High in protein and fiber:Each roll has 11 grams of protein and 12 grams of fiber.
• Only four ingredients:The dough is especially straightforward and straightforward to prepare.
• Grain-free and gluten-free:No wheat, oats, rice, or other grains are needed.
• Vegan:The rolls are made without eggs or dairy.
• Nut-free:Pumpkin seed flour is an excellent alternative for people who cannot use almond flour or other nut ingredients.
• Oil-free:No added oil is required (e.g., no olive oil or avocado oil)
• No yeast:There is no kneading, proofing, or couple of hours rise time.
• Filling and versatile:These rolls work equally well with soups, salads, sandwich fillings, spreads, or breakfast toppings.

Ingredients for Pumpkin Seed Bread Rolls

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

Ingredients You Will Need

• Pumpkin seed flour:The base of the rolls, with a rich, nutty flavor and naturally green color. You can use store-bought pumpkin seed flour or make your own in seconds by grinding raw green pumpkin seeds, also called pepitas, in a blender.
• Chickpea flour:Adds structure and contributes to the bread’s high protein and fiber content. See the notes below for possible ingredient substitutions.
• Whole psyllium husks:Psyllium binds the dough and gives the rolls a pleasantly chewy, bread-like texture. Be sure to usewhole psyllium husksfor the recipe, as written. See the notes for directions on using psyllium husk powder instead.
• Baking powder:Provides lift and keeps the rolls from becoming overly dense. Use certified gluten-free baking powder, as needed.

You will also needwaterto bring the dough together. I use filtered tap water. A small amount ofsaltis optional but recommended for enhancing the nutty, savory flavor of the rolls.

What Is Pumpkin Seed Flour?

Pumpkin seed flour is simply made from finely ground green pumpkin seeds, or pepitas. It has a rich green color, a pleasantly nutty flavor, and works beautifully in hearty grain-free, nut-free baking.

Although you can purchase packaged pumpkin seed flour, there is no need to track down a specialty product for this recipe. Whole pepitas (green pumpkin seeds) turn into flour in seconds using a high-speed blender.

Freshly ground pumpkin seed flour also makes this recipe especially convenient. Pepitas are straightforward to keep in the pantry and can be used for far more than bread: sprinkle them over salads, oatmeal, yogurt, soups, or roasted vegetables, or blend them into sauces and spreads.

How to Make Pumpkin Seed Flour

If you like, you can read my complete post forDIY Pumpkin Seed Flour (Pepita Flour).

Place the green pumpkin seeds in a high-speed blender and blend until they form a fine flour.

Stop blending as soon as the flour is finely ground. Like nuts and other seeds, pumpkin seeds contain natural oils. Processing them for too long can begin to turn the flour into pumpkin seed butter. Not an a bad thing (you can enjoy your “mistake” as a peanut butter alternative), but not what you need to make this recipe.

You can grind the exact weight that you need for the recipe (toggle to METRIC in the recipe card),. If you ar emaking a larger batch of flour, measure or weigh the flour as directed in the recipe after grinding.

A Nut-Free Alternative to Almond Flour

Almond flour is useful for grain-free baking, but it is not an option for everyone. Pumpkin seed flour to the rescue! Ground pumpkin seeds provide a naturally nut-free alternative with an equally satisfying flavor and texture.

Pumpkin seed flour does not behaveexactlylike almond flour, so I do not recommend treating the two as universally interchangeable in every recipe. This bread recipe was developed specifically around the characteristics of ground pepitas.

Step by Step Instructions

Note that the complete instructions are also in the recipe card below.

1. Preheat Oven & Prepare Pan:Preheat the oven to 350F (180C). Line a largebaking sheetwithparchment paper.
2. Mix Dry Ingredients:In a medium size mixing bowl, whisk the pumpkin seed flour,chickpea flour,whole psyllium husks,baking powderand optional salt.
3. Add Wet Ingredients:Add the water to the bowl, stirring until completely blended.
4. Shape Dough:Gather the dough mixture into a ball. Divide the dough into SIX equal pieces. Roll each piece of dough into a ball. Place the balls on the preparedbaking sheet, spacing about 2 inches (5 cm) apart. Slightly flatten each ball.
5. Bake:Bake for 25 to 30 minutes until the rolls are risen and the surface is golden brown.
6. Cool:Transfer the bread rolls to acooling rack. Let cool completely before serving.

Storage for the Pumpkin Seed Bread Rolls

Store the cooled pumpkin seed bread rolls in anairtight containerat (cool) room temperature for 1 day, the refrigerator / fridge for 2 weeks, or the freezer for up to 6 months.

What Do Pumpkin Seed Bread Rolls Taste Like?

These rolls have a rich, nutty flavor that is savory without being overpowering. Despite their green color, they do not taste like pumpkin puree or pumpkin spice. Their flavor comes entirely from the seeds.

The taste and hearty character remind me of a hearty artisan roll made with whole wheat flour. They are flavorful enough to eat plain, but neutral enough to pair with a wide range of toppings and meals.

Texture of the Bread

Pumpkin seed bread is more substantial and filling than a light white dinner roll. The interior is tender and pleasantly hearty, while the outside develops a lightly firm crust.

Because the rolls contain so much fiber and protein, even one is remarkably satisfying. They are ideal when you want bread that does more than simply accompany a meal.

Ways to Serve Pumpkin Seed Bread

The nutty flavor of the rolls works well with both earthy savory foods and lightly sweet toppings. Try them:

• Toast and spread with vegan butter or a drizzle of maple syrup
• Toasted and spread withhummus,red pepper spread,sunflower seed butter, ordate caramel
• Alongsidesoup,chili,stew, orsalad
• Split and filled with ahearty spreadand vegetables
• Topped with avocado and seasoned salt
• Served with avegan scrambleor anothersavory breakfast
• Used as a sandwich roll for small sandwiches
• Spread withvegan cream cheeseor asavory bean spread

Ingredient Substitutions

• Psyllium husk powder:Replace the 1/3 cup of whole psyllium husks with an equal weight of psyllium husk powder:27 grams, or about 5 1/4 teaspoons. Do not substitute 1/3 cup of powder, since psyllium powder is much more concentrated by volume.
• Chickpea flour:Replace the chickpea flour with an equal amount ofoat flouror agluten-free all purpose flour blend.
• Pumpkin seed flour:Replace the pumpkin seed flour with an equal amount ofsunflower seed flouroralmond flour. Sunflower seed flour (see my DIY recipe, made with raw sunflower seeds) is the reliable option for keeping the rolls nut-free. Almond flour can be used when nuts are not a concern.

Substitutions may produce small differences in the color, flavor, and texture of the finished rolls.

Frequently Asked Questions (FAQ)

• Can I make a loaf instead of rolls?Yes. Shape the dough into a 7×4-inch (17.5 x10 cm) loaf. Place on a parchment paper lined baking sheet or into a parchment paper-lined (or greased) 8-inch loaf tin (8×4 inches/ 20×10 cm). Bake the loaf for approximately 50 to 55 minutes. Note that the crust will be darker than the rolls (due to the longer bake).
• Is pumpkin seed bread gluten-free?Yes. This recipe is made without wheat, barley, rye, or other gluten-containing grains. Be sure that any packaged ingredients you use are certified gluten-free when necessary for your dietary needs.
• Is pumpkin seed bread grain-free?Yes. The recipe contains no grains or grain-based flour.
• Are pepitas the same as pumpkin seeds?Pepitas are the green, shell-free pumpkin seeds used to make the flour in this recipe. Look for raw green pumpkin seeds rather than white pumpkin seeds still enclosed in their hulls.
• Does pumpkin seed bread taste like pumpkin?No. The rolls do not contain pumpkin purée or pumpkin pie spices. They have a rich, nutty seed flavor rather than the sweet flavor associated with pumpkin desserts.
• Can I use store-bought pumpkin seed flour?Yes. Kitchen-made pumpkin seed flour is quick and economical, but packaged pumpkin seed flour can also be used.Make sure it is not pumpkin seed protein powder, which is a different product.For the most consistent results, measure the amount of flour by weight.
• Is this bread nut-free?The recipe itself is made without tree nuts or peanuts. As always, check individual ingredient labels and manufacturing information when preparing food for someone with an allergy.