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Vegan Keto Sandwich Rolls

This Vegan Keto Sandwich Rolls recipe bakes up like traditional bread and tastes like it too! They have a wonderful toasty aroma, soft and fluffy interior with a thin chewy crust. Unlike other keto bread recipes, this is completely egg-free and plant-based. As a bonus, it’s high in protein, fiber, with only 4 net carbs per roll.

And how about a Keto PIZZA version? Click here for an amazing low carb vegan crust.

Video tutorial for Vegan Keto Sandwich Rolls

Why make Vegan Keto Sandwich Rolls?

I made this recipe for purely selfish reasons. That is, I have to stay keto in order to keep my chronic tendonitis symptoms away. But I still want to have homemade sandwich rolls! And I want them to be inexpensive! I had been buying keto bread from my local grocery store (Save-On-Foods) but it’s so much more expensive than regular bread. And I knew I could make something similar for less.

If you find yourself having similar motivations then I’m happy to help!

close up of vegan keto sandwich roll top

Ingredients for Vegan Keto Sandwich Rolls

This low carb bread dough handles and bakes up very similar to traditional bread because the dry ingredients work together to replace the qualities of whole wheat flour. Bread should be elastic; able to stretch and have a yeasty aroma. It should bake up with a beautiful spring, soft crumb and nice crust. These ingredients allow this keto bread to be all those things.

whole batch of vegan keto sandwich rolls

Oat Fiber

With zero net carbs, this Oat Fiber replaces the starch that would be in traditional flour. It adds bulk to the dough as well as a wonderful toasty aroma during baking. However, be careful not to confuse it with Oat Flour which is made with whole oats and is very high in carbs. Oat Fiber is made from the indigestible husks of oats. Another thing to watch out for is the nutrition label. While the Anthony’s brand of Organic Oat Fiber I use is completely made of fiber, some that I’ve seen online are not so please check the label before purchasing.

When measuring the oat fiber, be careful because this ingredient is extremely light. It’s easy to kick up a cloud of dusty oat fiber so please be gentle. Also, for accurate measuring, a scale is best. However, if you must measure by volume, use PACKED tablespoons instead of the usual sift, scoop, and level method.

baked vegan keto sandwich rolls in baguette pan

Golden Flax Seeds

Flax seeds help this dough retain moisture and adds bulk to the dough without weighing it down and preventing rising (something too much oat fiber can do). I choose Golden Flax Seeds over regular brown flax seeds because they have a milder flavour and give a lighter, nicer appearance to the rolls.

You may find ground golden flax for sale. I haven’t tried that type myself but it should still work for this recipe. Make sure to smell the opened bag before using it in the recipe.  The oil in flax is delicate so you should smell it before using it in a recipe. Rancid flax oil smells fishy so through it out if you detect that.
I avoid this possibility by only buying whole flax seeds. They are less delicate when kept intact and can be stored in the pantry. Then, simply grind them as you require. Always be careful not to let them overheat, and store in the fridge until you need them. This way, the oil inside stays fresh. 

vegan keto sandwich rolls on baguette pan

Vital Wheat Gluten

The gluten in wheat flour is what creates structure in bread and allows it to rise and keep its shape. But instead of using the whole wheat that includes so much starch, we can use only the protein part: Vital Wheat Gluten.  However, too much of it will make your dough too tough and chewy plus have an unpleasant doughy flavour. So it’s important to mix in the flax and oat fiber. Also, I like to use Anthony’s brand of Vital Wheat Gluten especially because it has less of that distinct “gluten-y” flavour.

rising vegan keto sandwich roll dough under plastic wrap

Cost of Ingredients

A few people have inquired about the cost of these buns since at first glance, going out to buy a 24 Canadian Dollar bag of Vital Wheat Gluten seems really high! But when I broke down the cost with the amount of ingredients, each batch of these keto sandwich rolls cost me only $5.66 or 71 cents per bun. See the following table for the breakdown. Note that cost may vary depending on where you live.

table of keto sandwich roll ingredient costs

 

risen and slashed vegan keto sandwich roll dough on baguette pan

Nutrition Info for Vegan Keto Sandwich Rolls

According to Cronometer, each roll (1/8th of the total recipe) has:

  • 162.7 calories
  • 7.6g fat
  • 20.2g protein
  • 3.7g net carbs (17.7g total carbohydrates, of which 14g is from fiber, 0.7g from sugar)
  • 1% DV Calcium
  • 12% DV Iron

Nutritional label for vegan keto sandwich rolls generated from Cronometer 

More Keto Bread Things

Vegan Keto Pizza Crust
vegan keto pizza slice showing bread texture

Printable Recipe for Vegan Keto Sandwich Rolls

Yield: 8 sandwich rolls

Vegan Keto Sandwich Rolls

vegan keto sandwich rolls on baguette pan

These vegan keto sandwich rolls are so similar to traditional bread but have only 4 net carbs!

Especially because of the different flours being used, weighing ingredients is preferred.

Prep Time 20 minutes
Proofing Time 1 hour 30 minutes
Baking Time 30 minutes
Total Time 2 hours 20 minutes

Ingredients

wet

  • 7g instant yeast (2 1/4 tsp)
  • 7g maple syrup or sugar (1 tsp)
  • 350ml warm water @ 110°F (1 ½ cup)

dry

  • 125g Ground Golden flax meal (1 cup + 2 tbsp)
  • 175g Vital Wheat Gluten (1 cup + 3 tbsp + 1 ½ tsp)
  • 100g Oat Fiber (8 tbsp + 1 ½ tsp PACKED)
  • 7g salt (1 tsp)

Instructions

  1. In the mixer, combine yeast, maple syrup, and warm water. Let bloom for 5 minutes,
  2. Add dry ingredients. Stir to form dough. Knead @ speed 3 for 8 minutes.
  3. Divide into 8, then shape using baguette style: roll ball, flatten, roll up and pinch along seam, and roll smooth using tented hands (see video). Place on a baguette pan and cover with plastic wrap or damp, lint-free kitchen towel.
  4. Rise 90 minutes until tripled. Meanwhile, preheat the oven to 400°F.
  5. When fully risen and oven is preheated, spray with water, slash across tops of risen loaves. 
  6. Place baguettes on the centre rack, spray with water and close. Bake for 30 minutes.

Notes

Correction: volume measurement for Oat Fiber has been adjusted for ease of consistency. (Previously using sifted, scoop and level method). All other volume measurements maintain standard sift/scoop/level for dry ingredients.

Did you make this recipe?

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Showing 18 comments
  • Lelly Aldworth
    Reply

    Is there any substitute for wheat gluten eg psyllium husk? This recipe looks great but i need it to be gluten free & i dont think i can get wheat gluten where i am

    • Mary
      Reply

      Sorry, Lelly. There’s no substitute for vital wheat gluten. BUT I recommend checking out Heavenly Fan on youtube. She JUST posted a beautiful gluten-free keto loaf. Hope that helps!
      -Mary

  • Randy Hedges
    Reply

    I tried to leave a comment on the web page but it kept jumping away from the site everytime I hit “Enter”. Can Hotdor style and dinner roll style or hamburger buns be made? I especially like your recipes as I am also living in Calgary so I know that your recipes have already been adjusted for the altitude and low pressure of this region.

    • Mary
      Reply

      Hi Randy,
      Sure! It’s just a matter of shaping the buns how you like. Lucky for us, bread seems to rise more easily here in Calgary (compared to Vancouver where I’m originally from).
      Thanks for the question.
      Cheers,
      Mary

  • Ehrin
    Reply

    Hello!
    I’ve been trying to make this bread for 3 days now. and I just cannot get this dough to rise at all for me.
    My instant yeast is definitely alive and well, as the whole house now smells like a brewery, but the dough isn’t doing anything.
    I’ve been letting the dough proof in the laundry room that’s sitting at about 75f, which should be good.

    Any help would be greatly apprciated

    • Mary
      Reply

      Hi Ehrin,
      I have another idea from the ones I gave you on YouTube. Have you been weighing the ingredients or using volume? One ingredient in particular, oat fiber, seems more inconsistent when using the standard sift, scoop and level method for dry ingredients. So I have changed them to PACKED tablespoons which seems more consistent. With this method, we should use 8 tablespoons plus 1 1/2 tsp. This is also the one ingredient that can really weigh down the dough which is why I’m a bit suspicious of it here.
      Hope that helps!
      Mary

      • Ehrin
        Reply

        I’ve been doing everything by weight, since it’s the easiest for me. I tried it again today, tried proofing in a closely watched toaster oven kept between 80-85 degrees for 2 hours. It rose ever so slightly. I have no clue what the problem could be at this point.
        I would love for this recipe to work, because it looks great. I’ve been baking the loafs as is and then cutting them thin and toasting them for a kind of rye chip style thing that’s nice with some cheese and sausage as a snack. So it’s not been entirely a waste

        • Mary
          Reply

          Sorry, I don’t know what could be going wrong for you. I’ve never had a problem getting this dough to rise, even with slightly different ratios.
          If I was in your place, I would try again using a slightly higher level of hydration and see if that helps.

        • Ricky
          Reply

          Hi mine weren’t rising at first but I set my proofed to 85 degrees and they blossomed. Took about 2 and half hours.

  • Mazen
    Reply

    Can the flax seeds be replaced by anything else?

    • Amy
      Reply

      Hi, Mary

      I can’t wait to try this recipe it looks amazing!

      Can I make this as a Reye Bread and if so what how much (vital wheat gluten or oat fiber) should I substitute and should I still include the ground flax?

      I would also like to try this as an Paratha (flaky layered traditional unleavened India bread). I like it with red chilies and Ajwan seeds.

      I would love to hear your input. Thanks!

      • Biscuit Biscuit
        Reply

        What are the nutritional information for these scrumptious looking rolls? Can’t find them here. Did I miss them?

      • Mary
        Reply

        Hi Amy,
        Rye bread is made with rye flour so I don’t think it would work. Sorry!
        -Mary

    • Mary
      Reply

      sorry i haven’t tested anything else yet. I think ground chia seeds would work though.
      -Mary

  • Biscuit Biscuit
    Reply

    Sorry. But I found the nutritional information. Thanks. Phones not as good as computer to see everything. Can’t wait to bake this. Thanks

    • Mary
      Reply

      Glad you found it! 🙂 Hope you have fun making the rolls!
      -Mary

  • Vicki
    Reply

    I would love to try this but have a serious concern with the measuring of the oat fiber. The recipe asks for 100 grams OR 8 Tbsp + 1 1/2 tsp packed. Down at the bottom, you have a correction listed that says a packed Tbsp should weigh 8 grams. * grams x 8.5 Tbsp = 68 grams. So do I use 68 grams or 100 grams to make this recipe?

    • Mary
      Reply

      Sorry, Vicki! Use 100 grams! I must’ve been a mistake when transcribing my notes. A packed tbsp is definitely more than 8 grams lol

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