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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.

PREFER GLUTEN-FREE? Click here for my VEGAN KETO GLUTEN-FREE SANDWICH ROLLS.

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 

Troubleshooting Vegan Keto Bread Dough

Since posting this recipe, many people have reported fantastic results including this video from Random Keto. But I’ve also received a couple comments from people whose shaped loaves did not rise very well. If this is happening to you and you’ve ruled out the most common bread-making issues, it might be due to one of a few reasons.

Problem 1: Too much oat fiber. It’s such a fine and light powder that oat fiber can be hard to measure. The best way to get accurate results is to use a kitchen scale. But if you must measure by volume, use the “sift, spoon, and level method” for all the ingredients EXCEPT for the oat fiber. I found it impossible to get consistent volume measurements with this standard dry ingredient method. Instead, use packed spoons to measure (similar to how you would measure brown sugar).

Problem 2: Mistakenly letting the dough proof BEFORE shaping. As there is only a small amount of sugar for the yeast to use in this recipe, there is no wiggle room for proofing at the wrong stage. This recipe goes straight from kneading the dough to shaping into buns. If you let the dough rest and rise before that, the yeast will eat up all the sugar and it won’t have any left to do its work after you shape the buns.

More Keto Bread Things

Vegan Keto Pizza Crust
vegan keto pizza slice showing bread texture

Gluten-Free Vegan Keto Sandwich Rolls
gluten-free vegan keto sandwich rolls

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 59 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

    • Sean
      Reply

      Hi Mary, love your effort and expertise to publish awesome recipes. I need some advice for how to make keto rolls without stand mixer.
      Also can we bake a loaf of bread in 8″×4″ pan.
      Good day
      Sean.

  • 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.

        • Anita Bellefeuille
          Reply

          Are you using real maple syrup or real sugar to activate your yeast? Don’t substitute any other sweetener it might look like it’s proofing but it will die out quickly. Salt can also deactivate your yeast.

      • Simone
        Reply

        Hi Ehrin and Mary!
        First of all thank you for this great receipe!
        My first try came out exactly as Ehrin describes. Now I leave out the proofing completely. I mix the yeast/sugar/water and set it aside while mixing the dry ingrediants, then combine both, knead the dough for a couple of minutes, preheat the oven, form the rolls as describes, spray them with water and put them directly in the oven to bake – and rise while baking. This works really well. Today I added chia and flax seeds to the dough (took a little less flour then) and sprinkled the rolls with sesame seeds. Turned out really nice. 😋

        • Mary
          Reply

          Thanks for sharing your experience, Simone! I’ll have to try it your way and compare 🙂 I love any way to save time!
          Cheers,
          Mary

          • Sarah

            OMG you have no idea how much your bread is a life changer!!! I just ate one 10min after it came out from the oven, and it was delicious!!

            I’m actually seeing a dietetician and they sell some protein bread to cut out the carbs, but it’s super expensive, and I wanted to make my own “no carbs” bread… I saw your video on YouTube and I tried today, and it is THE BEST.

            For the full story, I’m French, and I was having troubles to find oat fiber and ground flax seed (or not affordable options) So I bought them “whole” and blended them myself to make my own powders. Turned out great, though I was lazy and put everything in the oven without proofing like someone did here so they didn’t rise a lot 😂

            Either way, it’s awesome and I love your recipe SO MUCH, you’re saving me so much money and it’s soooo much tastier than the one from the dietetician!!

          • BobbyR.

            this. i made it into a big loaf of bread so i can slice and make sandwiches. rose very very little after 2 hours, then figured, why not, lets turn on the heat, and viola, it tripled in size and has a nice golden crust at the top. amazing dough!

  • 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

        • Emma
          Reply

          Does the bread freeze well? Is it best to freeze the dough or the bread? Any special instructions for storage?

    • Mary
      Reply

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

    • Nora
      Reply

      Hi Mazen, my husband doesn’t like flax so I replaced it with 100g almond flour and 25 g whole psyllium husk. The bread comes out wonderfully.

  • 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

  • Amy
    Reply

    Thank you so much for another great recipe, Mary! As I’m rather lazy, I followed the recipe up to the point of shaping into rolls and simply made a loaf. After the original baking period you recommend I lowered the temperature to 325° for another 10 minutes because the loaf was already quite brown and crusty. The consistency is heavenly, though the taste is rather bland on its own. However, it’s an excellent sandwich loaf. 😊

  • Jp
    Reply

    Can I use King Arthur baking sugar?

    • Mary
      Reply

      No. The purpose of the maple syrup or sugar in this recipe is to feed the yeast which causes this bread to rise. No-calorie sweeteners aren’t going to do that job.

  • Sarah
    Reply

    I have made this recipe twice and it has turned out perfectly both times! This will definitely be my go to bread recipe. Easily formed them to make Baguettes, hot dog rolls, and hamburger rolls!

    • Mary
      Reply

      That’s awesome, Sarah! I’m so happy you’re finding this recipe not only delicious but versatile as well 🙂
      Cheers,
      Mary

  • Mary
    Reply

    I’ve never used oat fiber before so wondered what the internal temperature is for these when properly baked? Most rolls I bake are done at 190*.

    • Mary
      Reply

      Sorry, I’m not sure. I suspect it would be the same as regular bread though. I’ll check the internal temp next time I make these.
      Thanks for the question!

  • Mikela du Plessis
    Reply

    Hello, I am planning on making these soon and I just wanted to ask; I don’t have a stand mixer, could I just hand knead it for the time specified or would it work with a food processor?

    • Mary
      Reply

      Great question. If your food processor can generally handle bread dough, it should be able to handle this dough. It’s a bit tougher than traditional dough though so use short pulses and stop if your food processor is showing any signs of overheating.

  • shifra
    Reply

    Hi Mary,
    The recipe looks great. I have all the ingredients to make it.
    I was wondering what you think about adding seeds. I plan to add them after the first rise before shaping into a loaf.
    Thank you
    Shifra

    • Mary
      Reply

      Hi Shifa,
      Unlike typical bread recipes, there is only one rise in this recipe. So if you want add seeds within the dough, do it just after stirring the original ingredients together.
      If you let the dough rise before shaping them, they will not rise again after shaping since there will not be enough carbs left for the yeast to work.
      Cheers,
      Mary

  • Graciela
    Reply

    Hello Mary, can these bread rolls be make in a bread machine? They look so good!

    • Mary
      Reply

      sorry, i don’t know

  • Steven
    Reply

    I tried these and while they looked beautiful like a nice yeasty bread roll, they tasted way too gritty from all of the oat fiber. I might try substituting some wheat flour which would introduce more carbs but would be more palatable.

    • Mary
      Reply

      Hmm..they shouldn’t be gritty from oat fiber. Maybe you need a finer grind to your flax seed.

  • Sharon
    Reply

    Just made this as a large loaf. Amazing. I made 2 , 1 I weighed the oat fibre, and because it was a lighter version I had to add about 90 mls more water. The other I used the packed measurements and no other changes. They both worked very well. Baked for 40 minutes in a large loaf tin.Thank you sooo much for your hard work in developing this recipe. You are a ⭐️

    • Mary
      Reply

      Thanks so much for sharing your experience, Sharon! Glad you enjoyed it 🙂

  • V
    Reply

    Will whole flax seeds work or must they be ground?

    • Mary
      Reply

      They need to be ground. I usually use buy whole golden flax seeds and grind them as needed for freshness.

  • Joe
    Reply

    Hi – could you tell me what the approximate weight per roll is? I want to calculate kJ/100g so need that key bit of information.

    • Mary
      Reply

      Sorry, I don’t have that information. But I can tell you the total caloric value of the full recipe is 1301.7 calories. This recipe makes 8 rolls, making each one 162.7 calories.

  • Larry
    Reply

    Made this today, made a loaf of bread. Be sure to put a little oil in the pan when you make bread. Otherwise, it may be a little hard to get out other than that it turned out very good. The taste is good better than the bread that I used to make from Deidre who had a recipe similar, but a lot more items had all the ingredients on hand. Followed your instructions on the Haute fiber I pressed it all in for the measurements. Everything else was just a scoop and scrape cooked for 400° for 40 minutes. I don’t see any problem. I cook a lot of low carb stuff and keto stuff. Thanks again.

    • Mary
      Reply

      I’m so glad you enjoyed the recipe, Larry! It’s a good tip to oil the pan especially if it’s not a brand new nonstick (like mine was but I’m sure it will slowly become sticky over time like they all do!)
      Cheers,
      Mary

  • Nora
    Reply

    Thanks for this wonderful recipe. I make it with 2 cups water vs 1.5 because I like the bread a little moister, and the dough is also easier to handle. I also substitute almond flour/psyllium husk (100g almond flour and 25 g psyllium husk) for the flax since my husband (the one who eats most of this) doesn’t like flax. We’re low salt so I leave out the salt. I also add a touch of monk fruit sweetener. The bread rises like crazy and has a wonderful moist, fluffy crumb with a crispy crust. Perfect!!

    • Mary
      Reply

      Thanks for sharing your experience, Nora! I’m so glad you were able to make this recipe all your own 🙂
      Cheers,
      Mary

  • Lisette
    Reply

    I just made these rolls; I followed by recipes exactly. The rolled turned out beautifully. I am so impressed. All the tase of regular bread without all the carbs. Thank you for the wonderful recipe!!

    • Mary
      Reply

      That’s great to hear, Lisette. Thank you so much for trying the recipe and sharing your experience with me 🙂
      Cheers,
      Mary

  • phero
    Reply

    Hello Mary,
    I just made these yesterday, thank you very much for the recipe! I was lazy and did not grind my (brown) flax seeds and just used the pre-crushed ones and added a little bit of chia seeds for better water absorption. At first they did not rise even to a double size and I thought I messed up my experiment, but they did very much so in the oven while baking. I also was too lazy to spray water, and they still came out crispy 😛 Thanks again and greetings from Germany!

    • Mary
      Reply

      That’s wonderful! Thanks so much for sharing your experience al the way from Germany! 🙂
      Cheers,
      Mary

  • Randy
    Reply

    1.Do you really mean instant yeast? I have active yeast that needs proofing and instant yeast that says it does not need proofing.

    2.I am cooking at 4200 ft altitude. Do you have any recommendations on changes to accout for that?

    • Mary
      Reply

      Hi Randy,
      1. I really mean instant yeast. The reason I include the proofing step is so you can check that the yeast is really alive. You can use traditional active yeast if you like. Honestly, there is very little difference between the two types. It’s mostly marketing lol
      2. Higher altitude is no problem and requires no adjustment. You actually might find your dough rising even more easily. I am baking at 3400 ft myself.
      Cheers,
      Mary

  • Lynn Jasen
    Reply

    Mary, I have made this recipe three times now. The first time, I forgot the salt – totally tasteless but really well risen and light. The second time, I remembered the salt, and it tasted a great deal better. Not so well risen and light, but I think that was in fact the salt. I made it again today. I replaced half the flax meal with wheat germ (by weight) and this is the best yet in terms of flavour. Nice close grain. My problem up to now has been in getting enough protein, and that problem is most certainly solved. And without a lot of weird chemicals! Thank you so much for doing all the heavy lifting to create this bread.

    • Lynn Jasen
      Reply

      Addendum: I prefer loaves to rolls, and this slices really well. The toughest part is cleaning up after the gluten. My solution is a silicon bread maker from Amazon in which I can mix, knead by hand, let rise, and bake. Requires no cleanup! Yay!

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