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)


  • 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)


  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.
Recipe Management Powered by Zip Recipes Plugin



  • Maria April 30, 2017 at 4:32 pm

    These look awesome!!

    • Liz May 2, 2017 at 2:41 pm

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

  • Raquel May 3, 2017 at 3:25 am

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

    • Liz May 3, 2017 at 5:52 am

      Thank you, Raquel! That makes me so happy 🙂

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

    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!

    • 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!

  • Sophia July 9, 2017 at 2:57 pm

    You said you could use banana instead of the nut butter correct?

    • Liz July 9, 2017 at 4:18 pm

      Hi Sophia! Another blog reader substituted banana for tofu in this recipe (http://meatfreeketo.com/vegan-keto-rolls-gluten-free-nut-free/) and said it worked really well and didn’t taste too much like banana! That recipe was the basis for this one.

      I haven’t personally tried the banana substitution, but it seems like it should definitely be workable!

  • Rita August 2, 2017 at 12:41 am

    Hi Liz,
    Is it possible to use chia seeds instead of the psyllium husk powder?

    • Liz August 2, 2017 at 6:25 am

      Hi, Rita! I’ve never tried it, but have actually been thinking about doing this lately. It seems like it should work. My only concern would be that sometimes chia can make things gummy, so they might not have the same exact texture. I think I may actually try that today, though!

      • Rita August 3, 2017 at 11:08 pm

        Thanks for your response Liz.
        Did you try it? Did it work out? I hope so – I have this massive jar of chia seeds and there is only so much chia seed pudding a girl can eat in a day 🙂 Thanks!

        • Rita August 3, 2017 at 11:09 pm

          Oh – and did you use them whole or grind them up? I find sometimes grinding the chia seeds stops things from going gummy…

  • Aleena August 12, 2017 at 3:31 pm

    I’m thinking this may work by putting them in a dehydrator, rather than keeping the oven on for an hour. Anyone tried something like this? It may end up just making crackers!

    • Liz August 14, 2017 at 10:47 am

      I think it might end up making them crackers! The baking powder typically requires heat to make things rise, so I don’t know if dehydrating would provide enough heat needed for that to occur!

      It would definitely be an interesting experiment!

  • Alex August 13, 2017 at 6:36 pm

    I made these today…haven’t tasted them yet, but it was necessary to knead the drough to incorporate the peanut butter since it was cold from the fridge. Turned out a lot darker in color when I took them out of the oven after the hour. Hope they taste OK… not sure if I did something wrong. :-/

    • Alex August 14, 2017 at 9:25 pm

      Well, they didn’t work for me, so I guess I messed up. They were heavy, hard, and dark…like chocolate muffin color. Not sue if altitude played a role.

      • Liz August 16, 2017 at 12:10 pm

        Oh no, Alex! I’m sorry these didn’t turn out well for you! Hm, I didn’t even consider altitude – I basically live at sea level.

        In the past, I’ve had trouble with baking powder expiring, and that prevented rolls and breads from rising. But that’s all I can think of. :/

        • Alex August 16, 2017 at 1:57 pm

          No matter, I tried the tofu version (with same baking powder) and that’s a keeper! It may have been the peanut butter…it’s natural and need to be stirred relentlessly to mix the oil in. Maybe I didn’t do enough stirring since it was hard to out of the fridge, and so the density was off.

  • Magdalen August 20, 2017 at 9:43 pm

    I made these with almond butter and they are really great!! So filling between all the fat and fibre I think they will be a new breakfast staple for me 🙂

    Thanks a bunch!!!

    • Liz August 22, 2017 at 11:14 am

      Awesome! I’m so glad you like them, Magdalen! 🙂

  • Rachael October 4, 2017 at 8:54 pm

    These are so delicious, very glad a made them!

    • Liz October 4, 2017 at 9:35 pm

      Thank you, Rachel!! I’m glad you like them!!

  • Helen October 8, 2017 at 10:13 pm

    Could you replace the flax with ground chia seeds for this recipe? Thanks!

    • Liz October 13, 2017 at 4:17 pm

      Hi Helen, this is a great question! You absolutely can 🙂

  • Scumdidlyumtious October 23, 2017 at 9:01 pm

    I’ve never cooked or baked with psyllium before. I got some and it has a warning about consuming it if you have trouble swallowing, and further googling brought up concern about its effects on the digestive tract (its use as a laxative with enough water but that it can cause constipation without it). Does incorporating in food and baking mitigate these effects? Has anyone had any problem consuming these? I have them in the oven now but am concerned.

    • Liz October 23, 2017 at 9:06 pm

      Hi there! I totally understand your concern. In the notes I mention that you should try to avoid eating more than 2 of these at a time to avoid gas or other stomach discomfort. I can attest that I’ve never had a problem with this though! 🙂

      Incorporating the psyllium into a recipe seems to keep things from binding, as it would be if you just consumed it by itself with minimal liquid. Similarly, when you’re chewing and swallowing food, and consuming other things, this will also help to break things up and make sure there is no binding. So basically, just eat them one at a time and be sure to chew reasonably well and everything will be totally fine. 🙂


Leave a Comment

error: Content is protected !!