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3-Ingredient Chia Oat Rolls (oil-free, GF, V)

Easy 3-ingredient chia oat rolls! Soft and fluffy, they are vegan, oil-free, gluten-free, nut-free, & taste like whole wheat rolls. Pair them with soups, salads, and all of your favorite meals.

a copper bowl filled with chia oat rolls

Hearty, satisfying bread is everything in January. It turns simple soups into complete meals, elevates minimalist lunches, and makes cold mornings brighter (especially if some jam or marmalade is involved).

These humble rolls are perfectly tasked for the job (or should I say role? Cringe, & apologies :)).

I am continuing my experiments with chia flour (simply chia seeds that you grind until fine), and loving the results. I know that many of you cannot eat psyllium husk, so I am especially keen to use chia flour as a psyllium alternative in bread recipes.

It turns out that chia flour plus oat flour makes for one heck of a great bread roll. Soft, fluffy, and easy to make, I know you will enjoy them!

a chia oat roll being town into two pieces

Recipe Benefits

  • Vegan (egg-free, dairy-free)
  • Oil-free
  • Nut-free
  • Gluten-free
  • Yeast-free
  • Sugar-free
  • No psyllium husks
  • Fast & easy
  • Made in one bowl

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

  • Oat flour (ready-to-use, or grind your own using rolled oats)
  • Chia seeds, finely ground into a flour (“chia flour”–how to is in the recipe card notes)
  • Baking powder

You will also need water (I use filtered tap water). Salt is optional, but I recommend adding it (to enhance the flavor of the rolls) if you can tolerate salt.

overhead shot of chia oat roll ingredients in clear glass bowls

Step by Step Directions

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

Step One: Prepare a Muffin Tin & Preheat Oven

Line the cups of a 12-cup standard size muffin tin with paper, foil, or silicone liners. Alternatively, lightly spray or oil the cups (if 100% oil-free rolls are not required).

Preheat the oven to 350F (180C).

No muffin tin? No problem. Line a baking sheet with parchment paper instead.

Step Two: Whisk the Dry Ingredients

In a large mixing bowl, whisk the oat flour, ground chia seeds (chia flour), baking powder, and optional salt until blended.

a clear glass bowl filled with dry ingredients for chia oat rolls.

Step Three: Add the Water

Stir in the water until completely blended. You do not have to worry about over-mixing because there is no gluten in the recipe, so stir as much as needed to incorporate all of the dry ingredients into the dough. The dough will be thick and sticky.

2 photo collage showing water being added to make make the chia oat roll dough.

Step Four: Roll Dough into Balls (or Not!)

EASIEST OPTION: NO ROLLING

Scoop the dough into 12 equal portions, placing them directly into the prepared cups of the muffin tin (or onto a prepared baking sheet). Use moist fingertips to smooth the tops slightly.

The rolls will be lumpy-bumpy, but just as delicious as the rolled balls. Beauty is in the eye of the beholder, right?

OPTION TWO: ROLL DOUGH INTO BALLS

For smooth, rounded rolls, roll the dough into balls. Scoop the dough into 12 equal portions onto a piece of wax paper or parchment paper. I like to do this to ensure that all of the portions are relatively the same in size (and to avoid re-rolling).

Place a small bowl of water nearby. The dough is very sticky, but it is super-easy to roll if you have wet hands. Not just damp, but wet! Dip your hands into the water and roll each portion of dough into a smooth, round ball.

Place each rolled piece of dough into a prepared cup of the muffin tin (or onto a prepared baking sheet).

2 photo collage showing how to roll chia at flour dough into balls.

Step Five: Bake the Rolls

Bake in the preheated oven for 22 to 25 minutes until the rolls are risen, pale golden brown, and a toothpick inserted in the center of the roll comes out clean.

baked healthy rolls in a muffin tin on top of a cooling rack.

Step Six: Cool the Rolls

Cool the rolls in the muffin tin for two minutes. Remove the rolls from the muffin tin and cool completely on a cooling rack.

chia oat rolls cooling on a cooling rack

Texture of the Vegan Oil-Free Chia Oat Rolls

The rolls are soft, fluffy, and filling. The combination of the chia flour and oat flour is remarkably reminiscent of wheat flour baked goods. Imagine a whole wheat roll from a health food restaurant and you are spot on!

Taste of the Rolls

Oat flour and chia flour are both neutral in flavor. As mentioned above, the combination of the two results in a very pleasant, whole wheat-like flavor.

I love these rolls in the morning, with jam and nut butter, as much as when I layer them with hummus, sliced tomatoes, and greens later in the day. And if you have been looking for the perfect accompaniment to your healthy soups, stews and curries, you have found it!

an oat and chia roll , split, and spread with cashew butter and jam.

Add Flavors to the 3-Ingredient Chia Oat Rolls

You can add any number of flavorings or topping to the rolls. Make them your own! Here are a few ideas to get your creativity flowing:

  • Chopped fresh herbs (e.g., rosemary, thyme, basil, parsley, chives)
  • Dried herbs
  • Spices (sweet or savory, such as cinnamon, curry power, turmeric, smoked paprika, or pumpkin pie spice)
  • Sweetener (add up to 2 tablespoons of sweetener, such as coconut sugar, molasses or maple syrup)
  • Chopped Nuts or Seeds
  • Everything bagel topping

FAQ

Is There a Substitute for the Oat Flour?

No, not for this particular recipe.

If you decide to experiment with other flours, I advise using the same weight (210 grams) of an alternative flour (as opposed to using an equivalent cups measurement).

How Should I Store the 3-Ingredient Chia Oat Rolls?

Store the rolls in an airtight container at cool room temperature for 2 days, the refrigerator for 1 week, or the freezer for up to six months.

Can I Make Bigger Rolls?

Yes! You can make eight rolls instead of twelve rolls. Simply divide the total amount of dough into eight even portions instead of twelve. Bake for an additional 5 to 10 minutes.

I do not advise making the rolls any larger than eight per batch (for the reasons noted in the following question about loaves).

Can I Make the Rolls into a Loaf?

No. I have tried, both with a large (9×5-inch) loaf pan and a small (5×3-inch) loaf pan. The dough rises nicely during baking, but then collapses moments after being removed from the oven. The inside of the loaf remains gooey.

I Have Whole Chia Seeds. How Much Will I Need?

You will need about 2 tablespoons + 1 teaspoon of whole chia seeds (60 grams) to make 60 grams (1/2 cup, lightly packed) finely ground chia seeds (also known as chia flour). Instructions for grinding whole chia seeds are in the recipe notes.

Is There a Substitute for Ground Chia Seeds?

Possibly. You can most likely substitute flaxseed meal. Keep in mind that I have not tested the recipe with flaxseed meal.

Substitute 60 grams of flaxseed meal, which is about nine tablespoons. I strongly suggest finely grinding the flaxseed meal, as I do in my 2-ingredient flax bread and 1-ingredient flax tortillas.

an antique pie pan filled with chia oat rolls

Happy Baking!

Related Recipes

a copper bowl filled with chia oat rolls

3-Ingredient Chia Oat Rolls (V, GF, Oil-Free)

Yield: 12 rolls
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Easy 3-ingredient chia oat rolls! Soft and fluffy, they are vegan, oil-free, gluten-free, nut-free, & taste like whole wheat rolls. Pair them with soups, salds and all of your favorite meals.

Ingredients

  • 1 and 3/4 cups (210 g) oat flour (see notes to easily grind your own)
  • 1/2 cup (60 g) finely ground, lightly packed chia seeds (see notes)
  • 2 teaspoons (8 g) baking powder
  • Optional: 1/4 teaspoon salt
  • 1 and 1/2 cups (355 mL) water

Instructions

  1. Preheat oven to 350F (180 C). Line 12 cups of a standard size muffin tin with liners (or lightly spray/oil, if you do not need these to be 100% oil-free). See notes for using a baking sheet instead of a muffin tin.
  2. In a large mixing bowl, whisk the oat flour, chia flour, baking powder, and optional salt until blended.
  3. Add the water to the bowl. Stir until completely combined into a dough (the dough will be thick and sticky).
  4. For very rustic rolls, simply divide the dough evenly between all 12 prepared cups (smooth tops with wet fingertips. For smooth, round rolls, divide the dough into 12 even portions on wax paper or parchment paper. With very wet hands, roll each portion into a smooth, round ball. Place each ball in a prepared muffin cup.
  5. Bake in the preheated oven for 22 to 25 minutes until risen, pale golden brown, and a toothpick inserted in the center of a roll comes out clean.
  6. Cool in the muffin tin for 2 minutes. Remove rolls from muffin tin and cool completely on a cooling rack.

Notes

Storage: Store the rolls in an airtight container at cool room temperature for 2 days, the refrigerator for 1 week, or the freezer for up to six months.

Use Certified Gluten-free Oats, As Needed: Use oat flour or rolled oats that are certified gluten-free to ensure that the rolls are gluten-free.

Baking Sheet Option (instead of muffin tin): Line a large baking sheet with parchment paper (or lightly spray with cooking spray/or oil if you do not need these to be 100% oil-free). Place the dough portions onto the baking sheet, spacing about 2 to 3 inches (10 to 15 cm) apart. Bake for the same length of time as with the muffin tin.

How to Grind Rolled Oats into Flour: For fine flour, you will need to use a blender (regular or high speed). Food processors grind the oats, but not into a fine flour. Measure the amount of oats called for in the recipe (in this case, 210 grams, which is about 2 cups + 1.5 tablespoons of rolled oats). Place the oats in the blender container and blend until they are a very fine flour.

How to Grind Chia Seeds:

Option 1--Grind in a small blender or electric coffee mill: Measure the amount of chia seeds called for in the recipe (in this case, 60 grams) . I suggest pulsing to grind, and shaking the coffee mill or blender (hold on to the lid!) in between pulses to ensure an even grind. Process until the seeds are a fine flour.

Option 2--Grind in a blender or food processor: You will have the best results by grinding more than you need for this recipe. Most regular size blenders need at least 1 and 1/2 cups of ingredients to blend properly. Process the seeds until finely ground. Measure or weigh the amount of ground chia seeds needed for the recipe.

If using cups, rather than weights to measure the flour, lightly pack the chia flour into the measuring cup(s) to achieve an accurate measurement.

Nutrition Information
Yield 12 Serving Size 1
Amount Per Serving Calories 86Total Fat 3gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 86mgCarbohydrates 12gFiber 3gSugar 0gProtein 3g

The nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although powerhungry.com attempts to provide accurate nutritional information, these figures are only estimates. Varying factors such as product types or brands and optional ingredients can change the nutritional information in any given recipe.

Did you make this recipe?

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Linda

Thursday 23rd of November 2023

FINALLY! GF, oil free, low sodium, EASY rolls that TASTE GREAT! I dodn't even use my spray butter! Perfect instructions, too. Thanks SO MUCH!

Camilla

Monday 27th of November 2023

You are so welcome, Linda!!!

Debbie McMurry

Friday 27th of October 2023

Do I measure the chia and oats before grinding or after? Thanks for your dedication to GF

Camilla

Friday 27th of October 2023

Hi Debbie! The cup measurements in the recipe are for the (already) ground chia flor and oat flour. I have information in the notes about the amounts of whole chia and who oats needed to make these amounts :)

Marilyn

Monday 18th of September 2023

Mine were not light and fluffy. Any idea about what I did wrong?

Marilyn

Wednesday 27th of September 2023

@Camilla, I did use a little less water. Could that be my problem?

Camilla

Thursday 21st of September 2023

Hi Marilyn,

Can you provide any other details? Did you make them exactly per the instructions (especially, did you make them the small size? If they are made bigger, they will likely not bake properly).

Karen

Friday 24th of February 2023

Love these! Have made them a few times. Once I ran out of chia so used a combination of flax meal and psyllium husk and it was just as good. Sprinkled with a little of the "Everything but the bagel" seasoning before baking is really yummy.

Camilla

Sunday 26th of February 2023

Ooh, thanks for sharing your adaptations, Karen--way to make it work in the absence of an ingredient! I have a serious love for everything bagel seasoning, so huge thumbs up for adding it to these!

Scott

Wednesday 1st of February 2023

These were amazingly good. I rolled them into balls and cooked them on a silicon baking matt. Silicone matts are a great invention especially for us oil free people. They are easy to roll with your hands but hands must be wet like you say. I like that you measure by weight which is more accurate as you know. Looking forward to experimenting with more flavors. Today i put a spoonful of Italian Seasoning in them and they turned out great.

Camilla

Wednesday 1st of February 2023

Hooray, I am so pleased to hear that these were a success, Scott! Thanks for sharing re: the silicone mats. They are great tools, but glad to know that they are working especially well for your oil-free baking ventures. Cheers!

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