Whether you call them grinders, hoagies or sub rolls, these low carb keto rolls are amazing in texture, gluten free and just 2 total carbs per serving!
What is a Sub Roll or Grinder?
In New England where I live, a grinder was the term for a hot sandwich, typically Italian Parmesan, meatballs or Italian deli meats and cheese, in a long, flat Italian Bread roll. Very rustic and crusty on the outside, but the inside was soft and fluffy.
The term "grinder" became popular because you really had to use your teeth to grind into that bread to take a bite.
The story that I've heard is that an Italian named Benedetto Capaldo from Groton, Connecticut invented the gigantic grinder. Eventually it became known as the "sub" because of Groton being the home for building submarines for the Navy.
Subs are typically cold sandwiches and got their abbreviated name because they look like submarines.
I will definitely not tell you that my low carb keto sub roll tastes even close to an Italian bread, but it is soft and fluffy in the center and a pretty great alternative for those who can't have gluten and need low carb.
How to Make a Low Carb Keto Sub Roll
This recipe is adapted from my Dairy Free Cloud Bread Loaf. Just a couple of extra ingredients to make a soft, chewy sub roll.
Preheat oven at 300 degrees F.
Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a high powered blender with the remaining ingredients and blend until smooth.
Spoon some of the yolk mixture into the whipped egg whites. Do this in 3 batches until combined.
Pour batter into a Sub Roll Pan using just 2 of the cavities.
Bake on the middle shelf of oven for 25-30 minutes. Shut oven off and keep in the oven for 5-10 minutes more. Allow to cool before removing and slicing.
This makes two 12 inch hoagie rolls. The serving is half of one hoagie roll or 6 inches.
How to Make a Keto BLT
Super easy to make a delicious Keto BLT sandwich with this delicious keto bread!
Take one serving of a hoagie roll and slice in half. Slather with some avocado oil mayonnaise on each half. Add lettuce, tomato and crispy bacon!
How to Make Keto French Bread Pizza
To turn these keto hoagie rolls into Keto French Bread pizza, slice one serving of my keto sub roll and toast the two halves. Add some marinara sauce, shredded mozzarella and pepperoni if desired.
Broil on high for 2-3 minutes until cheese is melted and enjoy!
Low Carb Keto Sub Roll FAQs
Can I replace the Egg White Protein?
Yes you can replace the egg white protein powder with whey protein but the loaf will deflate some so you have been warned. The texture will be different than using egg white protein, but will still taste delicious and more similar to my Cloud Bread Loaf with dairy.
Can I replace the mayonnaise with dairy?
I would not replace dairy for the mayonnaise because then you will essentially have my previous dairy cloud bread recipe and you won't have the same texture.
Can I replace the mayonnaise with avocado oil?
No, the texture will not turn out the same if you replace the mayo with avocado oil.
Can I make these into Hamburger rolls?
Yes you can make my dairy free cloud bread into rolls instead of a loaf if you prefer. You will bake for 30 minutes and you will need this hamburger mold for best results.
Do I need to use the liquid Allulose?
You can replace the liquid Allulose I used with granular Allulose if that's all you have on hand.
But be warned that the granular or another low carb granular sweetener could make your blender too thick to blend. You may need to add water to the granular to be able to mix in blender.
Best option might be to mix using a hand electric mixer instead. You could also just leave out the Allulose as some commenters have had success making the bread minus the Allulose.
Do I need the xanthan gum?
I think the texture is better when adding xanthan gum but it can be left out if you prefer.
Do I need the rye extract?
No you can leave out the rye extract but it really makes the hoagie rolls smell and taste like real bread!
How to Store Keto Sub Rolls
These rolls can be stored in an airtight container on the counter for up to 1 week. You can also freeze for up to 3 months.
Low Carb Keto Sub Rolls
Keto Sub Roll
Ingredients
- 6 eggs, separated
- 1 teaspoon white vinegar
- ½ cup mayonnaise
- ¼ cup Allulose liquid
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon xanthan gum
- 1 cup egg white protein powder
- ½ teaspoon rye extract optional
- pinch salt
Instructions
- Preheat oven at 300 degrees F.
- Place your egg whites in a stand mixer with vinegarand whip until stiff peaks. This should take about 10-15 minutes. Set aside.
- Place the egg yolks in a high powered blender with the remaining ingredients and blend until smooth.
- Spoon some of the yolk mixture into the whipped egg whites and blend until combined. Do this in 3 batches until combined.
- Pour batter into a Sub Roll Pan using just 2 of the cavities.
- Bake on the middle shelf of oven for 25-30 minutes. Shut oven off and keep in the oven for 5-10 minutes more. Allow to cool before removing and slicing.
- This makes two 12 inch rolls. The serving is half of one sub roll or 6 inches.
Storage
- These rolls can be stored in an airtight container on the counter for up to 1 week. You can also freeze for up to 3 months.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Janice
I can’t find rye extract anywhere, where can I get it
Brenda Bennett
I bought it on Amazon and linked to it on Amazon in the ingredients in the recipe card.
Wendy
don't know why the eggs yolk didn't go running did everything right. very stuck together.
Brenda Bennett
I'm not understanding your comment. What stuck together?
Terry
I am going through all my cloud bread recipes and have a question. Can your recipes be be intertwined? Not the ingredients, per se. In other words, could I use your diary free Cloud bread recipe for these hoagies and the low carb cloud bread for hot dog buns or hamburger buns? Each type of bread seems to have its own recipe. They are all delicious, but sometimes I have ingredients for one and not the other. Just asking. Thanks. Terry
Emily
I want to try this recipe! One question though: would it work in a cast iron corn bread type of pan, or would it stick too much? Does the bread stick to the silicone pan? Thank you!
Brenda
Just grease the cast iron well and it will work.
Marie Staggs
I separated into all 5 and they were flat (like you said they would be) but I preferred them this way. This made for a delicious sandwich.
Nancy
I am gluten free and cannot have wheat, rye or barley. Is there another extract I could use?
Brenda
The bread will still be delicious without the extract.
Terry
Finally tried this recipe for french bread pizza. Every time I make a recipe, I say “this is my new favorite”. Well, this is my new favorite. 😀 Thanks Brenda!
Brenda
Thank you!
Cynthia
Do you have to add rye
Brenda
no it's optional
Melissa Kern
I love this recipe for grilled cheese, sandwiches and French toast. I’d like to just make 1/2 the recipe as a loaf because I find the full recipe make too much at a time for me. How would this change my cooking time?
Kathy Harlan
I made the hamburger rolls this morning. They came out great. Can't hardly wait to use one for a sandwich. Also ordered the sub roll mold and should be receiving in a couple of days. BUT...HELP I don't have a blender so used my beaters. The dough came out extremely thick and wouldn't mix with the egg whites so I added some water. Did I do something wrong? Thank you
Brenda
No it is a very thick egg mixture and adding water is fine. Did you use liquid Allulose?
Rachel
Thank you for this!! My hubby will be so happy! I clicked your amazon link for the pan and it's about 2 months out for shipping. Do I need to stick with that *SIZE* or can I find another pan that is super close in size?
Brenda
If you can find one pretty close in size that should work.
Michele
Hi Brenda, this may be a silly question but can I use an Immersion Blender for this recipe? I only have a travel portable one now. Was researching counter ones, but thought I would take a shot and ask. Thank you so much in advance ☺
Shelley
Mine stuck horribly to the mold. (Only one out of the entire batch was useable) Any thoughts as to why? I did not spray them as your bread recipe specifically says not to spray the parchment paper or they will fall.
Lisa
When spooning yolks into egg whites, do you do that while it is still whipping? Or do you fold them in manually?
Brenda
The mixer doesn't need to be running. You can spoon it into the whites, turn on the mixer to whip again until combined then add more until it's all incorporated.
Gina
I made these today and small baguettes and added butter flavoring instead of the rye they came out really tasty but they’re a little rubbery what can I do to fix this? I used cream of tart instead of vinegar and made egg whites seem to be peeking in about five minutes or so should I have let them go longer?
Noelle
I ended up with lots of extra mix…..it should make 2 loafs? I must have over whipped the egg whites??
Brenda
It seems like a lot for 2 loaves but you really have to pile it on or your rolls will be flat. I made my recipe for 3 loaves and didn't like how flat they were, 2 loaves is best.
Cathy
Well, I was really skeptical about this recipe because I have tried so many cloud bread recipes and could not stomach them because of the taste of the egg white powder and the texture of the bread itself, but these are really good you can’t taste the egg white powder and they taste much better than the keto buns you buy in the store I really love them.
Brenda
Thank you!
Catrina
All I taste is egg!
Lisa
I made this yesterday. Very impressed with how well they hold up. Didn’t have the rye extract and they were still good. I have ordered the rye and can’t wait to use it. I love rye bread, so any flavor of the rye will be great!😊
Fonda Carver
I don’t have a sub roll pan, is there any other pan that would work?
Brenda
Maybe smaller loaf pans? Or hotdog type roll pans.
Michelle
Make one with foil maybe?
Sha
Hi...I don't have the allulose liquid..can I just use allulose powder?
Brenda
I've not tested it with allulose granular, my guess would be it would still work but I can guarantee since I haven't tried it.
Sarah
Is there an alternative to Xantham gum. My husband has an allergy to it. Thanks!
Brenda
You could swap it with guar gum.
Jen
Got my baking molds last night and these are cooling on the counter right now! Heads up if you're substituting for (or leaving out) the liquid allulose - you will definitely need to add water to your blender. The egg yolks and the mayo are just not enough liquid to compensate for the cup of egg white protein powder and the xanthan gum. Took about 1/2 cup warm water along with my 4 drops of Monkfruit liquid sweetener to free up my blender and get what I think was the right consistency. I added a couple tsps of nutritional yeast in place of the rye extract and my kitchen smells like a full-on bakery! Depending on how these turn out, I'll try adding the rye extract along with some caraway seeds to get version I can make rueben sandwiches with 😊
Love your recipes! Thank you so much for putting in all the time and effort coming up with all of them and giving us yummy & healthier options!
Brenda
Thank you for sharing!
Alina
These look amazing! Can I use eritritol instead of allulose?
Brenda
Answered under FAQs that says, Do I need to use Allulose.
Tania
Can I replace the protein powder with something else?
Brenda
That is the first question answered under the FAQs.