Seeded Dinner Rolls

Seeded Dinner Rolls

  • Serves: 12 rolls
  • Prep Time: 00:15
  • Cooking Time: 00:30

I'm so happy with these delicious nut-free seeded dinner rolls. They are perfect to go with soup and they also look fancy enough for a dinner party. The ground seeds produce a beautiful flavour and pack a huge nutritional punch. Best served warm and can be frozen.


* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 1/2 cup sunflower seeds, plus 2 extra tablespoons
  • 1/2 cup pumpkin seeds (pepitas), plus 2 extra tablespoons
  • 1/2 cup sesame seeds, plus 2 extra tablespoons
  • 1/2 cup arrowroot flour
  • 1/3 cup chia seeds
  • 1/4 cup psyllium husks
  • 1 1/2 tsp mustard powder, additive free
  • 2 1/2 tsp baking powder (gluten free)
  • 3/4 tsp pink Himalayan salt
  • 250ml warm filtered water
  • 2 lge egg(s)
  • 1/4 cup ghee, soft
  • Extra sesame seeds, to sprinkle on top


Preheat oven to 180c (fan-forced) and line a large baking tray with baking paper.

Add the sunflower, pumpkin and sesame seeds (keep the extra seeds to add later), arrowroot, chia, psyllium husks, mustard, baking powder and salt to a food processor or similar machine. Process for approximately 35 seconds or until you have a fine meal resembling almond meal.

Add the water, eggs and ghee (you will need to work without delay as the mixture will absorb the liquid quickly). Process the mixture for approximately 16 - 18 seconds or until well combined.

Add the extra two tablespoons of sunflower, pumpkin and sesame seeds and do 4 quick pulses to mix into the dough without breaking them up.

Remove the blade and allow the dough to sit 5 minutes to soak up a little more moisture.

Scoop 12 equal portions of dough onto the lined tray. Roll or shape each portion into a round bun (dough will be a little sticky, having damp hands will help when rolling). Sprinkle the tops with sesame seeds and gently press down to help them stick to the dough.

Bake for 30 - 35 minutes or until a skewer inserted comes out clean. The tops will be crusty with only a slight change in colour, bottoms will be light brown.

Serve warm with ghee or grass-fed organic butter. Buns are best eaten on the day, they freeze well and once thawed, warm in the oven before serving.

sunflower seeds

Sunflower seeds have a mild nutty flavour. An excellent snack as they are high in protein, delicious added to smoothies and grain free baking. Sunflower seeds can be finely ground to replace almond and other nut meals/flours in baked goods, substitute ratio 1:1. They are high in Vitamin E. Vitamin E travels throughout the body neutralizing free radicals. Sunflower seeds are also a good source of magnesium, which can help calm your nerves, muscles and blood vessels.

pumpkin seeds (pepitas)

Pumpkin seeds or pepitas are an amazing health food, a quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium. They are small packages full of nutrition (plant based omega 3 fats, zinc, anti-inflammatory benefits). Sprinkle over salads, add to snack bars, granola, smoothies and they can also be ground down to add to grain free baked goods.

sesame seeds

Sesame seeds are found in the pod of the flowering sesame plant. Sesame seeds have a rich, nutty flavour and have one of the highest oil contents of any seed. They provide high amounts of protein and dietary fibre. Sesame seeds are also rich in B vitamins and minerals, manganese, magnesium, calcium, iron and zinc.

arrowroot flour

Arrowroot is a herb, the roots are cultivated for its starch properties. It is used in my recipes as a thickener and I also like combining it with almond meal to produce a much lighter texture, more like a gluten flour. I find the starch helps to bind the ingredients together. You can substitute tapioca flour, which is made from the dried roots of the cassava plant. Tapioca can be used in baking, it has a slightly sweet flavour. However, I do not recommend thickening with tapioca, as it has a stretchy, gummy texture. Supermarkets only sell in very small containers, which is not cost effective. Purchase from baking specialty stores, health food stores or online. ( When substituting for cornflour in recipes, 2 teaspoons arrowroot = 1 tablespoon cornflour/starch).

chia seeds

These little seeds absorb 9-12 times their weight in water and are excellent to add as a thickener to sauces and fruit spreads. They can also be used as an egg replacement in muffins and cakes (1 tablespoon chia seeds mixed with 3 tablespoons of water). Chia seeds can also be used to make delicious chia puddings for breakfast or desserts. There are many health benefits of chia. It is the richest plant source of Omega 3 fats, dietary fibre and protein. Chia seeds are also packed with a variety of vitamins and minerals, antioxidants, amino acids and fatty acids.

psyllium husks

Psyllium husks are indigestible and are a source of soluble dietary fibre. They expand when added to liquid and are used to relieve constipation, irritable bowel syndrome and diarrhea. Psyllium is also used in gluten free baking, where the ground husks bind moisture and help make breads less crumbly.

mustard powder

The mustard seed is a rich source of oil and protein. Mustard seeds are milled or ground to a powder and usually ground turmeric is added to provide a yellow colour and added flavour. When liquid is added to ground mustard the aroma and flavour comes out.

baking powder (gluten free)

Baking Powder is a rising agent for baked goods. If substituting for baking soda you will need 4 times the quantity. Ensure you purchase a gluten free, no aluminum brand. Alternatively, you can make your own baking powder; 1 teaspoon of baking powder is equal to 1⁄4 teaspoon of baking soda and 1⁄2 teaspoon of cream of tartar. Note, that they should only be combined when preparing your recipe.

pink Himalayan salt

Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.

filtered water

I feel it's much better for our health if we filter our water. Our tap water contains disinfectants, chlorine and chloramine. Also floride is add which I believe is toxin to our bodies.


I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.


Ghee is a lactose-free ancient superfood. It is made by slow cooking and clarifying butter to remove the milk solids and lactose, it's pure butter fat. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brands are Organic Valley Purity Farms or Puresoul grass-fed. It is also very easy to make yourself. Ghee has a high smoke point 485F/250C.

sesame seeds

Sesame seeds are found in the pod of the flowering sesame plant. Sesame seeds have a rich, nutty flavour and have one of the highest oil contents of any seed. They provide high amounts of protein and dietary fibre. Sesame seeds are also rich in B vitamins and minerals, manganese, magnesium, calcium, iron and zinc.