Have you tried Soul Bread yet? It just might be the most innovative and delicious low carb bread recipe around. These little keto rolls are perfect for making burgers, sliders and other sandwiches.
There are a lot of food bloggers out there these days. It’s something of a booming industry and it is both wonderful and a little daunting to be part of it. Daily I discover new blogs and new recipe developers doing some pretty amazing stuff. I get so many wonderful ideas from them, so much inspiration, and I learn and grow and branch out a little more. And I hope that I too am inspiring others in my own right. But bloggers really shouldn’t be getting all the glory here. There are also some innovative home cooks who are quietly coming up with some amazing recipes on their own. And since they don’t blog about it, it tends to stay on the down low until somebody with a bigger outlet, a blog or a social media following, picks it up and broadcasts it. Such is the case for Soul Bread.
If you are on Facebook, chances are you’ve already heard of, and possibly tried your hand at, Soul Bread recipes. It’s all the rage in many low carb Facebook groups. I just started hearing about it a few months back and decided I had to give it a go. If you aren’t sure what it is, then it’s a very, very low carb bread that’s made primarily with cream cheese and protein powder, along with smaller amounts of other ingredients. It has no flours…no nuts, no coconut, no flax, no seed flours. Unlike the famous cloud bread, you don’t have to whip a bunch of egg whites, so it’s pretty easy to make. And the crazy part is that it has the texture and taste of a very light white bread. It’s heavy on the dairy, obviously, so it’s not for the lactose intolerant.
I want to make sure to give credit where credit is due here, because Soul Bread is very innovative and I wouldn’t dream of trying to pretend I came up with it. Bear with me here as I try to get the chronology of this. It all started in the Original Atkins & LCHF Facebook group, where admin Gloria Koch got to playing around with using protein powder as the “flour”. She had fellow members, Pat Gunder and Joan Snydmiller, play the role of recipe testers and they added some of their own suggestions until they perfected it. And then it really took off, with everyone coming up with variations and new flavours. Joan started a whole Soul Bread Facebook page to share these wonderful recipes. And it was also picked up and shared (with permission) by Ann Moore of Low Carb Diem. So now it’s pretty famous as one of THE best low carb breads.
In some ways, it’s similar to a keto cloud bread recipe like this one.
Being ever the recipe tinkerer, I wanted to play around with it and come up with a sturdy low carb dinner roll/hamburger bun. Specifically, I wanted to have a sesame roll because I have always love sesame seeds on my rolls and buns. I first tried free-forming the rolls on a baking sheet but the batter was too thin and they ended up very flat and a little dry. Clearly they needed the structure of a pan to bake properly, but my muffin top pan had recently died a slow death and was no longer non-stick. So I went with my square brownie pan. This made them a little on the smallish side, but they were perfect as dinner rolls or small burger/slider buns. I used the suggested Isopure whey protein isolate, but I changed the amounts of some ingredients to suit my needs and my pan. I also simplified the instructions somewhat, as I found my first attempt at Soul Bread a little confusing. I found I didn’t need to sift the dry ingredients over the wet ingredients, as long as I whisked them together well enough beforehand.
Really, this is a remarkable recipe and it’s quite adaptable. Hats off to the wonderful Soul Bread Creators, my thanks to them and I hope I have done it justice. These little rolls hold up perfectly to burgers and sliders, they toast beautifully, and they make great sandwiches. Viva la Soul Bread!
Be sure to check out all the amazing Soul Bread creations on the Soul Bread Facebook Page!
Soul Bread Sesame Rolls
Ingredients
- 8 ounces (226.8 g) cream cheese, softened
- 3 tbsp (42.61 g) butter, melted
- 2 1/2 tbsp (35.5 g) avocado oil
- 2 1/2 tbsp (37.5 ml) whipping cream
- 2 eggs
- 1 egg white
- 1 cup (108 g) plus 3 tbsp unflavoured whey protein powder
- 1 1/2 tsp baking powder
- 1/2 tsp xanthan gum
- 1/2 tsp garlic powder
- 1/4 plus 1/8 tsp salt
- 1/4 tsp baking soda
- 1/4 tsp cream of tartar
- Toasted sesame seeds
Instructions
- Preheat oven to 325F and grease a muffin top pan or a square brownie pan very well. You can also use a muffin pan.
- In a large bowl, beat together cream cheese, butter, avocado oil, whipping cream, eggs, and egg white.
- In another bowl, whisk together the protein powder, baking powder, xanthan gum, garlic powder, salt, baking soda, and cream of tartar. Break up any clumps with a fork.
- Add dry ingredients to the cream cheese mixture and fold in by hand until just combined. Do not over mix.
- Fill the cavities of prepared pan to almost full (for the muffin top pan, you may need to work in batches). Sprinkle tops with toasted sesame seeds.
- Bake 25 to 35 minutes, until golden brown on top and firm to the touch. Remove and let cool in pan 15 minutes, then flip out onto a wire rack to cool completely. *If using a muffin top pan, they won't take as long to bake. Keep your eye on them!
Notes
Total fat: 14.42g
Calories from fat: 129
Cholesterol: 67mg
Carbohydrate: 2.50g
Total dietary fiber: 0.33g
Protein: 9.34g
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
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I just made these and they are great. How do I store them? Can I freeze them?
Thank you.
Yes, they should freeze nicely.
I’ve only been keto for 4.5 months & have tried a few bread recipes. I like this one the best so far. Nice appearance and strength. Have been mostly eating them with liver pate & mustard, or as tuna salad sandwiches. I started out in muffin tins, but have purchased the square brownie tin pan which makes the “buns” more sandwich-style.
Hi Carolyn,
I live in South Africa and want to try this bread roll recipe. I have one problem though, our cup sizes differ from Americas – would it be possible to give me the ingredients in grams so I can be sure of getting the recipe right? Your recipes always had the “metric” or “imperial” options – miss that. 🙂
Thank you so much
This recipe is wonderful! I used a donut pan and made 12 small bagels, sprinkling everything bagel seasoning on top. They turned out great and toast perfectly. Thank you so much for this recipe.
Just made for the first time and they are tasty. Made in a standard muffin pan because I don’t have the square one yet lol. We enjoyed for breakfast with a sausage patty on it. Not dry and I see so many flavour possibilities. Thanks again Carolyn
These were absolutely wonderful. I added a bit of onion powder along with the garlic. I was very surprised at how good these tasted and imitated the texture/strength of bread. I cooked mine in a metal muffin top pan for 24 minutes. They were perfect. I got 12 perfect buns. Thanks so much. I will be making these as a staple bread replacement.
Hi Carolyn, long tome listener, first time caller. Actually, pretty new to the whole Keto world. I have been looking for a bread replacement, because sometimes you just need a sandwich. I think this maybe it.
I made the rolls in the muffin top pan that came in from Amazon yesterday. The turned out perfectly. It only 10 ten minutes. Total of 15 rolls for me.
Question: what is the best way to store them?
Thanks for all of your recipes. I trust yours way more than others. Looking forward for to trying your protein donuts soon.
Thx,
T
I store things like this on the counter for up to 4 days, or in the fridge for longer.