What about starting each day with a delicious breakfast roll? This recipe is amazing, not only because the rolls taste great, but also because

  1. you can prep the rolls at the weekend and enjoy them entire week, as the freeze well
  2. they have a balanced amino acid profile combining protein from cereal grains and legumes
  3. they contain the optimal protein amount for maximal stimulation of muscle protein synthesis

These are gains rolls!! 😀


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– 200 g chickpea flour
– 200 g vital wheat gluten
– 1 apple + 1 pear (about 130 g each), grated
– 5 g (1 tsp.) baking powder + 5 g (1 tsp.) cinnamon
– non-calorie sweetener (or flavored sweetener drops, I used vanilla)
– 120-150 ml ( 1/2 – 2/3 cup) water


1. Mix all dry ingredients
2. Stir in the grated fruits (using hand blender makes it easier 😉 )
3. Add water slowly and mix thoroughly
4. Shape 6 rolls
5. Bake for 20-25 min at 200C (400F)

Gives 6 rolls.

Nutritional info per 1 roll: 273 kcal/ C – 28g/ P – 33g/ F – 3g


4 thoughts on “Apple Pear Gains Rolls

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