Pumpkin Seed Quark Rolls
These pumpkin seed quark rolls are the perfect answer to a savoury breakfast with fewer carbs. The dough comes together in just a few minutes, and thanks to chia seeds and ground almonds the rolls turn out beautifully moist and satisfying. If you prefer, you can bake the same dough as a loaf tin bread instead. Either way, fresh from the oven they're hard to beat.
Ingredients
- 250 g quark, 20% fat, or thick Greek yogurt
- 2 eggs
- 50 g ground pumpkin seeds
- 60 g wheat bran
- 15 g chia seeds
- 80 g ground almonds
- 8 g baking powder
- 0.5 tbsp sea salt
- pumpkin seeds, for topping
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 6 Servings |
|---|---|---|
| Calories | 242 kcal | 1,452 kcal |
| Carbohydrates | 9 g | 54 g |
| Protein | 13 g | 78 g |
| Fat | 16 g | 96 g |
| Fibre | 5 g | 30 g |
| of which sugar | 2 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Mix the quark, eggs and sea salt together well in a large bowl.
- Gradually add the ground pumpkin seeds, wheat bran, chia seeds, ground almonds and baking powder, and knead everything into a smooth, even dough.
- Let the dough rest for 10 minutes so the chia seeds can swell and the dough firms up.
- Preheat the oven to 180C (fan 160C).
- Shape the dough into 6 rolls and place them on a lined baking tray. Scatter pumpkin seeds over the tops and press them in gently.
- Bake the rolls for about 25 minutes, until golden brown.
- Tip: Alternatively, spoon the dough into a loaf tin and bake it as a bread. In that case, extend the baking time a little.
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Nutrition facts per serving (estimate)
| Calories | 242 kcal |
|---|---|
| Carbohydrates | 9 g |
| Protein | 13 g |
| Fat | 16 g |
| Fibre | 5 g |
| of which sugar | 2 g |
Frequently asked questions
Can I bake this as a loaf instead of rolls?
Yes, simply spoon the dough into a loaf tin and bake a little longer, until the bread is cooked through.
Why does the dough need to rest for 10 minutes?
During this time the chia seeds swell and absorb moisture, so the dough firms up and is easier to shape.
Are these rolls gluten-free?
Wheat bran contains gluten, so these rolls are not gluten-free. If you need to avoid gluten, swap the bran for a gluten-free alternative.
How many carbs are in each roll?
As an estimate, all 6 rolls together contain around 56 g of carbohydrates, so roughly 9 g per roll.
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