Low Carb Vegan Sandwich Bread | Meat Free Keto - a gluten free, grain free, keto roll recipe that's so tasty you won't miss real bread!

Low Carb Vegan Sandwich Bread (soy free, grain free, gluten free)

The one thing I tend to miss most on a low carb vegan diet is bread. Really, I think all of us on some form of keto, low carb or gluten free diet can agree on this. Bread is one of those things that’s pretty hard to approximate without carbs. Things get even more challenging when eggs are removed from the equation, since so many low-carb breads are basicallt egg patties with some leavener and mix-ins. So, I was really happy when I finally came up with a vegan keto roll recipe that actually tasted bread-like. In addition to being gluten free and grain free, they also contained no nuts, which was pretty cool because every low carb recipe ever seems to contain almond flour or butter. The only downside, was that this recipe used tofu.

Now, I’ll have soy on occasion, but I really try to avoid it because it upsets my digestive system, and it looks like I’m not alone. I received quite a few blog comments and messages on instagram, asking if there was a way to sub out the soy. I had a hunch that peanut butter (or nut butter of choice) might work really well for this, and so I ran with it. As luck would have it, peanut butter did the trick, and so now I’m happily sitting at my desk, enjoying a sandwich with some soy free, gluten free rolls that could actually be paleo too, if you used almond butter.

I’d love to know if you make this, so be sure to comment or tag me on instagram if you do!

Low Carb Vegan Sandwich Bread | Meat Free Keto - a gluten free, grain free, keto roll recipe that's so tasty you won't miss real bread!

Notes on Making Low Carb Vegan Rolls (soy free!)

  • You can use pretty much whatever nut butter you want for this. I happen to be allergic to almonds, so I use peanut butter, but almond butter does have less carbs (generally).
  • If you want to make this nut free as well, sunflower seed butter will totally work.
  • The psyllium husk powder is pretty integral to the structure of these, so I do not currently have a substitute!
  • These really do need a full hour in the oven. Sorry. 🙁
  • Flattening these out is really important, otherwise they won’t bake evenly, and will be gooey in the middle. I try to shape the dough into hambuger patty-sized discs about 1/4″ thick and then put them on the tray, and that size seems to work out well.

Low Carb Vegan Sandwich Bread (soy free, grain free, gluten free)

Yield: 4 rolls

Serving Size: 1 roll

Calories per serving: 252

Fat per serving: 17.9

Carbs per serving: 4.4g net

Protein per serving: 9.1g

Fiber per serving: 12.5g

Low Carb Vegan Sandwich Bread (soy free, grain free, gluten free)

Ingredients

  • 3 tbsp ground flax seed
  • 1/2 cup peanut butter
  • 1/2 cup psyllium husk powder
  • 1 cup water
  • 1 tsp baking powder
  • pinch of salt (add up to 1 tsp if using unsalted peanut butter)

Instructions

  1. Preheat oven to 350F.
  2. To a mixing bowl, add psyllium husk powder, ground flax seeds, baking powder, and salt, and whisk until thoroughly combined.
  3. Add water to the dry mixture, and mix until all the water has been absorbed. Mix in peanut butter, so that the entire dough is completely uniform.
  4. Scoop into mounds on a baking sheet lined with a silicone baking mat, or parchment paper, flatten into discs and bake for 60 minutes, until just brown on the outside, and cooked all the way through.
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6 Comments

  • Maria April 30, 2017 at 4:32 pm

    These look awesome!!

    Reply
    • Liz May 2, 2017 at 2:41 pm

      Thanks Maria! They’re so good – I hope you try them!

      Reply
  • Raquel May 3, 2017 at 3:25 am

    Excelent!!! Thank you very much, Liz. Your site is absolutely helpful for me and others.

    Reply
    • Liz May 3, 2017 at 5:52 am

      Thank you, Raquel! That makes me so happy 🙂

      Reply
  • Kristina T May 27, 2017 at 8:59 pm

    Hi,
    Can these be frozen and reheated? Although I have been vegan for 17 years, I am preparing to start ketogenic eating for weight loss. I want to make sure I have some staples like this recipe on hand so that I will be more successful. Going from my unhealthy high carb lifestyle to a low carb will be a big transition. My sister recommended the keto lifestyle, but she eats meat, if it wasn’t for this website I wouldn’t have thought vegan keto was possible, Thanks!

    Reply
    • Liz May 29, 2017 at 8:15 am

      Hi Kristina, this is a good question! They definitely can be frozen and reheated. I’ll be honest – I’m not sure exactly how long to reheat them for because I tend to just throw things in the oven and not pay too much attention if I’m just reheating them.

      It’s awesome that you’re setting yourself up for success with frozen options! I’m also really glad you’re finding my site helpful. It can be daunting starting a vegan keto diet, but it gets easier in time for sure!

      Reply

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