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.
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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.
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!
- 8 ounces cream cheese softened
- 3 tbsp butter melted
- 2 1/2 tbsp avocado oil
- 2 1/2 tbsp whipping cream
- 2 eggs
- 1 egg white
- 1 cup 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
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Preheat oven to 325F and grease a muffin top pan or a square brownie pan very well. You can also use a muffin pan.
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In a large bowl, beat together cream cheese, butter, avocado oil, whipping cream, eggs, and egg white.
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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.
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Add dry ingredients to the cream cheese mixture and fold in by hand until just combined. Do not over mix.
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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.
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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!
Serves 12. Each serving has 2.17g NET CARBS.
Food energy: 175kcal
Total fat: 14.42g
Calories from fat: 129
Cholesterol: 67mg
Carbohydrate: 2.50g
Total dietary fiber: 0.33g
Protein: 9.34g
Karen Hall says
Hi. I’m planning on making these at the weekend but not sure about storage…where and for how long (I assume fridge due to dairy). Do they freeze/defrost well?
Carolyn says
I haven’t tried freezing them but I would imagine they would be fine. I keep mine on the counter for a few days but after that, refrigerate. They do fine when you warm them up and they are fabulous toasted!
carol farmer says
is there any other kind an what makes the bread texter
Carol says
These look wonderful! Just in time for the 4th of July. I wonder how using ramekins to bake them would work? It would seem to make a bigger bun. Thank you!
Carolyn says
It’s a great idea and I wish I’d thought of it. You could probably get 8 or so decent sized rolls.
Joan says
First of all, Carolyn, I could hug you! This is a wonderfully written recipe blog… As always!
You can use English muffin rings, whoopie pans, egg rings, round silicone forms, and some small tart pans. Use a silicone mat or parchment under open rings.
Carolyn says
All great tips. And one reader just suggested ramekins so I am doing that next time!
Brandy says
I ended up using tart pans becaise Bed Bath and Beyond was sold out of the brownie pans and they turned out awesome.
AZ@...And a Dash of Cinnamon says
I had never heard of soul bread before seeing this!
Florida Mom says
Is it okay to sub egg white protein powder for the whey protein powder? I only have vanilla whey protein powder, which would not work in a savory bun. I appreciate your advice.
Carolyn says
I don’t know if the egg white protein would work. It’s worth a shot!
Barbara B says
Egg white protein will make it more dense, but it is do-able. The first time I made soul bread, I only had egg white protein. You might try reducing the amount by a TBSP or 2 and see if that helps.
Pam A. says
These sound wonderful!! Making this weekend.
Cheryl says
These sound wonderful! Could I use another oil, perhaps olive or coconut? Thanks
Carolyn says
Yup, olive works fine.
Holli says
EVO oil or light olive oil? Thanks! They look wonderful.
Belenda says
Do they come out a little dry? Seems like so many of my recipes start out on the dryer side on 1st day, but refrigerating and/or a day or so later, baked goods become more dense and moist. Trying to decide if I should make the day I’m using these or bake a day or two in advance.
Carolyn says
I don’t find them dry but they do refrigerate well.
Amanda says
These look amazing, I can’t wait to try.
I’m happy about then texture, so much you could do with this. Thanks for posting it!
Scott says
The only thing I don’t like is the whey in the recipe. I follow Wheatbelly WOE and they are not a fan of using protein powders….is there any substitute that would work as well? These look awesome and I’d love to make them
Carolyn says
You could try egg white protein.
CHEVRON says
Could you substitute the whey protein with unflavored gelatin?
Carolyn says
No, that would be a gummy, horrible mess.
Marie says
Hi! I’m noticing that alot of the baked goods reciepics call for whey protein, is soy isolate protein a good substitute? If not why? I can but it it bulk and it’s alot cheaper per pound.. Thank you so much for your time.. Marie
BC says
how about Collagen protein .. hear whey is heat sensitive
Carolyn says
You can give it a try, I haven’t tested it myself.
Joan says
I read that too somewhere. Whey only gets bothered by high temps, that’s why we recommend the temp at 325’F, not 350’F
Amanda says
That is interesting about Wheat Belly! Are they opposed to using whey proteins because of casein? If so, whey protein isolate as this recipe calls for, the casein is removed and therefore you would not have the insulin response as if otherwise.
Stephanie KL says
I have been making Soul Bread for some time now. It solves the issue of toast with bacon and eggs in the morning or being used for sandwiches. It does freeze well if you’re making a few in advance. I hadn’t thought of adapting them for other uses but this is now on my to do list.
Carolyn says
I have tons of ideas for adapting it!
Jesse says
I am going to make Soul Bread soon and it will be for sandwiches. How is the texture? I have trouble eating “dense” bread…..I am trying to find a recipe that is similar to regular white bread and fluffy in texture. Thanks!
Carolyn says
It’s not dense at all, very light.
Jeannette Childers says
Carolyn, thank you so much for modifying the Soul Bread recipe to work in muffin top pans AND for making a smaller batch! I’ve made the Soul Bread many times and really like it – but mine never raises up very well – maybe because of the altitude (I live at over 3,000 feet). I’m going to make your recipe using the tip for baking at higher altitudes and see if they will rise. You’ve done the creators justice in your review. Thanks!
Carolyn says
Yes, I hear it’s tricky at higher elevations. Not sure what to tell you!
Eric says
Really? A good low carb bread? Thank you! Thank you! Thank you! I MUST try this immediately.
Oh, and Happy Canada Day.
Jeannette Childers says
Oops! A question about the carbs. You show 1.17 carb per roll. But if you subtract the .33 fiber from the 2.5 carbs, you get 2.17?? Clarification, please. . . Thanks!
Linda says
That’s probably a typo, Jeanette. 🙂
MasterCook says 3g net carbs, but I use Bob’s Red Mill whey protein powder and it’s a little bit more carb-heavy than some of the more expensive powders. I think it’s important to calculate the net carbs with the ingredients you’re using. Sometimes there is a difference between what the recipe author uses and what you may have in your pantry.
Carolyn says
I agree! 🙂
Carolyn says
Sorry…2.17g!
Polina says
Thank Carolyn I am planing to make them !
We just finish your browny cheese cake my grandkids ate the entire cake my 5 year old grandkids agree w me we need too keep this in family. Every resepie i try from you id amazing Thank for goodness and for love of cooking creating.Best regards.
Carolyn says
So glad you liked the cheesecake. Or rather, your grandkids did!
Trina W. says
These look fanastic! I’ve never heard of soul bread before. Can’t wait to try these!
I’m just getting started on Trim Healthy Mama and think these rolls would be on plan. I have a quick question, though. What could I use in place of the xanthan gum? I have glucomannan on hand. Would that work?
Thanks so much for the awesome looking recipe!
Carolyn says
Yes but I am not sure of the conversion. I’ve never used glucomannan.
Joan says
It does work as well Trina, and it measures straight across.
Carolyn says
Thanks, Joan!
Phyllis Lindburg says
I use glucomannan in place of cornstarch in puddings. 1 teaspoonful in place of 3 tablespoonfuls of corn starch.
Tammy says
could you use arrowroot flour in pace of it then?
Susan says
Could you just use powdered egg whites instead of the protein powder?
Carolyn says
Potentially but I haven’t yet tried it.
Kay Rains says
Is the whey protein powder and xanthan gum really necessary, I would prefer not to use them if possible, but am really needing to try a bread alternative.
Thank you, Kay
Carolyn says
Um, yes. For this recipe the whey protein IS the flour. So it’s pretty indispensable.
Dana says
If you’re interested (and getting responses to this), do a google search for “free the animal fatty bread”. You should see a recipe pop up for bread that is based on macadamia nuts and coconut products (and eggs). Now hang on before you freak out at mac prices. I have a theory that we could probably substitute something like cashews for macs. BUT it’s a completely flour-free bread–it doesn’t use coconut flour, it uses shredded coconut. I’m always on the lookout for decent less-impossible LC bread recipes and this one and the fatty bread both look good.
Inez says
Yeah, but cashews are a lot higher in carbs than Macs.
michele Johnson says
I want to try making these, but I live in Florida and have a hard time with bready type baking goods being too wet from the humidity. Can you tell me what consistency the batter is after all mixed? It would help a lot, thanks!
Carolyn says
It’s quite liquidy, like a pourable cake batter. Or like cheesecake batter.
Linda says
I am stoked! These sound amazing! I have been making Soul Bread for several months now and my fav variation is adding crumbled bacon and cheddar cheese. I also like making them sweet using vanilla or peanut butter whey protein powder. My horizons are broadening with your little buns! Breakfast sandwiches! Cheesy sliders! Cinnamon pecan buns! Oh my!
Megan McKinney says
I’ve never made these before but considering it’s the 4th of July, I was pretty desperate to figure out some way to make buns. I am so excited to try these!!! I live about 4k above sea level (in the very dry deserts of New Mexico) so I’m going to mess around with the high elevation baking advice and see if I can’t persuade these beauties to stay fluffy and lovely. <3
Megan McKinney says
Results are in! With high altitude adjustments they rose beautifully with no falling, but I didn’t compensate quite enough for the dry air so they aren’t as moist as bread should be, but the results are VERY close to perfect!
Carolyn says
Glad to hear it. What adjustments did you make for altitude?
Megan McKinney says
I upped the temperature to 350F. For the dry ingredients I reduced the baking powder to 1 + 1/8 tsp. For the wet ingredients I added an extra TB of butter, and an extra 1/2 TB of Avocado Oil and an extra 1/2 TB of heavy cream. The structure was great but they ended up being a little dry so I’ll probably add some more oil and undercook them juuust slightly. I’m also thinking about subbing a little garbanzo bean flour (maybe 2TB to 1/4 cup) to change the flavor and take out some of the chewiness. Possibly even toasting the flour beforehand to deepen the flavor.
Kathy says
Thank you, Megan, for this. I also live in the high-altitude, dry desert climate of NM! MY first attempt at Soul Bread was awful, but now I will try again with your adjustments.
Deb says
HIGH ALTITUDE ADJUSTMENTS
Thank you so much for sending this reply. I don’t know how I missed it! I’m reposting for anyone interested.
Kathy commented on Soul Bread Sesame Rolls. HIGH ALTITUDE ADJUSTMENTS in response to Megan McKinney:
I upped the temperature to 350F. For the dry ingredients I reduced the baking powder to 1 + 1/8 tsp. For the wet ingredients I added an extra TB of butter, and an extra 1/2 TB of Avocado Oil and an extra 1/2 TB of heavy cream. The structure was great but they ended up […]
Thank you, Megan, for this. I also live in the high-altitude, dry desert climate of NM! MY first attempt at Soul Bread was awful, but now I will try again with your adjustments.
Wenda says
I just made these this morning as soon as I got your email…I didn’t have avocado oil so I used coconut oil..and in a muffin tin…and I had to use some vanilla protein powder…they are soooo delicious. !! Thank you …love your recipes!!
Carolyn says
Glad to hear it!
Betsy says
Can this be made in a loaf pan and sliced like bread? Thanks!
Carolyn says
Yes, but it takes longer to bake. 40 to 50 minutes.
Betsy says
Thanks!
Shirley says
I don’t use whipping cream, can I replace it with coconut milk instead? Thanks!
Carolyn says
I really have no idea if that will work.
Nancy says
Maybe coconut CREAM specifically would work. You’d have to take the plunge and try it and let us know!?❤️
Veronica says
I made this yesterday following the recipe exactly. I wanted buns so I used 6 of those disposable mini aluminum pie tins. Then I filled my Wilton donut pan with the remaining batter. These baked quick, we’re talking 10-15 minutes and I think they over cooked. They rose beautifully and they look just like bread , however they are dry! I’ve never had a something the is both spongy and dry , weirdo combo but just like a brand new dry kitchen sponge. The flavor is good and once you put butter on it improves the texture, definitely needs moisture , butter, mayo , something on it. After being in the fridge overnight they seem a little more soft and moist. I ended up with 6 buns and 6 bagels. I had a burger on the bun and it held up well and tasted good. Next time I’ll watch the cook time better and see if that helps with the dry factor.
Carolyn says
Try baking them for less time next time. It could have been something with the pans you used and they were flatter so baked faster.
Amanda says
Do you think this would hold up to bread pudding…..? My husband is really looking forward to these?
Faith says
I just made these today. I have been looking for a better bread substitute and have seen the cloud bread recipes out there. No way I am going to waste my time using lots of egg whites. They were fantastic! Too bad we had already eaten lunch. I can’t wait to try them on a burger! I used the muffin top pans and cooked it 19 minutes. I will try 17 – 18 minutes next time.
Christine Reda says
Made these yesterday and they are absolutely wonderful. Next time I will not put the garlic powder so that way I can put some peanut butter on it for a sweet treat. I think I will get the muffin top pan since I plan to make these often!! Thank you again for a great recipe.
Darlene says
Good Morning Carolyn!! I’ve got it in the oven right now. I noticed you posted to one of the readers that it is suppose to be like pourable pancake batter. Mine was not. I added 2 extra tablespoons of cream, but still not to that stage. I used Jarrow brand protein powder. I know you have used that in the past as well, did you use it in this recipe?
Darlene says
Sorry…..I just found where you said you used the Isopure Brand! They turned out fine, rose perfectly, and are not too dry. They do have a pretty strong protein powder taste. These are good though and will make again. May try to put some butter flavor extract in next time. Dont think I want to spend the extra money on the Isopure. Great recipe!!
Carolyn says
It should absolutely be pourable and thin(ish). So it could be the protein powder brand, I suppose. The first time I made it, I used Tera’s Whey and it was fine but it sank more.
Kate says
I made these last night, and they are fabulous. I used the same brownie pan to which you link, and I presume you used. I only filled the wells half-way, and I could only get 9 not 12. I suppose that means my yield will have a bit more carb per biscuit. Not sure why I would have less yield than your recipe…as I did follow it precisely. First time this has happened following one of your recipes which are my go-to for perfection.
Carolyn says
My brownie pan is actually from Pampered Chef and I couldn’t find a good example of it. So it may be smaller than yours?
April. says
Has anyone tried the recipe using the whole third egg instead of just the white? Every time I use part of an egg, I later find the other part in a plastic tub in the fridge *well* beyond its useful life. I suppose it might make the breads more cakey, but if someone has already tried and would like to report, I’d be grateful.
Carolyn says
It would be too liquid, in my opinion.
Eileen says
Haha, I have this problem, too! If I don’t use the yolk right away, I end up throwing it away later. Lately, I’ve just decided that, if I’m not going to use it, I should just toss it from the start. I hate doing that, though. But letting it go bad in the fridge first is hardly justification!! (in your case, though, it’s not much different from throwing an unnecessary yolk into the recipe, is it?)
In this recipe, there’s only one, so my solution for that is to toss the extra yolk in with scrambled eggs for breakfast. It can actually make them very rich and creamy! (I never put in more than one yolk for every 2-3 whole eggs, though.)
If you have three yolks, you can make the lemon curd or the boston crème recipes on this site, which my kids love, and can be used to make ice cream, too (the lemon curd ice cream recipe in the archives here is to die for). My kids eat the lemon curd like pudding. 🙂
Amanda says
Use the extra yolk for mayo, super easy with an immersion blender! If that’s something you use ever you should make your own since any you buy at the grocery store has soy oil. Look up how awful that is for you!!
Carolyn says
Agreed, that might be the best use. I just made some avocado oil mayo today!
Amanda says
I’m not sure how long it lasts with just avocado oil, but I get carrington farms fractionated coconut oil at Walmart and use 3/4 of that and 1/4 avocado oil. The coconut oil makes it last longer because of the antimicrobialness. And no coconut flavored mayo!
Nancy says
I use liquid egg whites that come in the carton when something only needs egg white…
Eileen says
I’ve used this option, too, but I find they don’t seem to measure/act quite the same way as fresh — they’re too “liquidy.” Plus, at more than $6 a quart-sized carton (20 egg equivalent), I’m better off just throwing the yolks away. (Fresh eggs are going for about $1 a dozen right now. It’s not even close.) It’s very hard for me to do that. But it’s just as crazy to throw the money away! Going low carb is NOT frugal.
Dana says
Get yourself some silicone muffin cups. Next time after that when you use part of an egg, either yolk or white, put the other part in one of those cups and pop it into the freezer. Don’t forget it’s there, now… but take it out of the mold when it’s totally frozen and bag that sucker. I like to wrap them in a bit of plastic wrap and then put them into a bag (squeeze the air out). Can store several in one zip bag and label it. When you want to use it take one out and thaw it in a small bowl, maybe in the fridge if your fridge doesn’t randomly freeze stuff.
I got sick of the other adult in the house wasting egg whites so that’s what I did. So you know each piece is exactly one yolk or one white, and as long as you always use the same size eggs (all large, all medium, etc.–legit question as I’ve often gotten mixed sizes) you’re good to go.
Eileen says
Made these on a whim this morning, but because we are in the middle of moving (I know you can sympathize!), the pan and hand mixer I wanted to use are already in storage. The recipe reminded me of “oopsie” rolls (I forget what the original recipe was called, but it was an egg and cream cheese thing where the egg whites were whipped to provide the necessary volume — an early “Atkins” bread recipe, I think). Anyway, I tried free-forming them on parchment, but … well, they came out like flat, crusty pancakes (crispy on the outside, light and fluffy on the inside). Oh well! Tasty enough to try again!
Whey powder-based breads have a slightly dry taste to me, though, and I do detect that in this recipe as well. When I try this again with some kind of muffin-like pan, I’ll let you know if it comes of that way to me when the bun is the right height (the “dryness” could be more in the crust than the interior, but it’s kind of hard to tell with what I’ve, er, “created”, here 🙂 ). I’ve tried adding yogurt (and xanthan gum, which this recipe already has — and the heavy cream probably does as much as the yogurt would, anyway) to such recipes with some success (for example, I have adapted an almond butter-whey protein bread that I like), but find that even then they only work (for me) if the sandwich has mayonnaise or some other element to counteract the whey powder “dryness” effect.
I really want this bread to work, though, because I suspect that, prepared in a “twinkie” pan or the like, they’d be good for hot dog rolls! Most other breads are just too firm, and these look perfectly light!
PDX Girl says
I made these and they are pretty darn good. I used a muffin pan and they came out great. I used the Terra Whey Protein powder – again pretty awesome. Because I used the Terra Whey, the carb count was higher. It equates out to 4 grams of carbs per muffin. Were you using a different powder that has a lower carb count?
Deb says
I gave these my “acid test” …. tasted one straight from the oven with butter only. Absolutely delicious. This is a keeper.
Jared says
I just made these and I can’t get it to look like yours. Mine are still a little eggy in the middle. I made them with a muffin top pan.
The top gotten golden brown but the middle was spongy and eggy.
Note: I use whey vanilla protein. Does that matter?
Carolyn says
According to the original soul bread people, the type of whey protein really does matter. I used the Isopure brand, what did you use?
Jared Boots says
Just some weight lifting protein powder.
Joan says
If you over mix the protein powder, they can turn heavy and eggy too. Protein powder needs to be added stirred until the dry is wet, then stop. Also, some whey powders can be quite coarse and gritty. If you can find a highly rated powder, that says it mixes easily or instantly dissolves that would work.
Jared says
Ya I thought I over mixed. Thanks.
Carolyn says
Good to know, Joan. I know your instructions said that earlier, I should think about mentioning it in mine.
Monica says
Hi there. I have a question. The recipe calls for 1 1/2 tsp of baking powder and 1/4 tsp baking soda and 1/4 tsp cream of tartar.
Since 1 part baking soda + 1 part cream of tartar = baking powder, can I just do 2 tsp of baking powder and skip the cream of tartar and baking soda?
Also, what would you think of using coconut flour instead of the protein powder? Do you think it would still work? I realize that changes the recipe completely, but wondering if it would still work. Thanks.
Carolyn says
The baking powder would be fine, but the coconut flour would not be fine. Coconut flour is extremely absorbent and needs many eggs to help it rise. This recipe absolutely depends on protein powder for its shape and consistency.
JaLene says
Hi Carolyn,
Do you know if something other than avacado oil would work?
Thanks
Carolyn says
Yes, olive oil is fine too.
Theresa says
I just made these to the exact recipe. Perfect! 17-18 minutes in a muffin top pan.
Then I made a BLT. In fact, I made two.
Nancy says
Thank you so much for doing what you do, Carolyn. I love how easy and delicious your recipes are, and I have learned so much about how ingredients work together that I am not afraid to tweak to my tastebuds…
I have made this recipe twice now, using Terra’s Whey, and only whisking everything together by hand (away from home, no mixer). This leaves lovely little bits of cream cheese throughout the finished product!
The first time I used a loaf pan, and sliced it into 16 pieces (1/2, 1/4, 1/8, 1/16)… These were thin-ish slices and I made yummy peanut butter sandwiches and french toast out of them…
The second time, I found a Wilton brownie pan on Amazon for $10 that I had shipped to me where I am! I love these little squares. Yes, only 12 instead of 16, but the recipe is for 12 servings, right?
These are delicious and easy and I will leave out garlic, and add some Swerve, vanilla extract and cinnamon next time… Especially love them toasted and buttered… Another batch I will add maple extract to use for breakfast sausage sandwiches… I love maple with sausage… Also with peanut butter… Can you say “huhuhuhuhuhuhuhuh…” Like Homer Simpson?????❤️
Dominica Briscoe says
First of all, I’m no glad to have found your blog and your Facebook page. I know this post is “old” so I hope you’ll be able to see my question I’m about to ask. For fear of asking the same question over and over, I searched all the comments to make sure it wasn’t asked earlier……where or how did you make these cute rolls? What pan you used? These are the perfect slider or hamburger size.
Carolyn says
I believe I called out the pan in my post and recipe. I used a brownie pan like this one: http://amzn.to/2aRqw8E
Cindy says
I just made my first batch of these. They’re FANTASTIC! I followed the recipe as written (except for the sesame seeds..didn’t have any) and I used a muffin top pan. I baked them for 18 minutes. For the small amount of garlic powder in the recipe, it sure lends itself fully to the flavor, not overpowering at all, but you definitely know it’s in there. I wasn’t sure what to expect as far as texture and density from having Whey Protein Powder as the only “flour” ingredient but I did find that they were a little on the dense side, which I like, and the first 6 were just a tad bit on the dry side. Before I baked the next 6 using the rest of the batter, I added about 2 Tbs of freshly grated Asiago cheese that I had left in the fridge. The second batch was a little bit more moist. I don’t know if it was from adding the cheese or maybe the batter resting for the time it took the first batch to bake and cool. All in all, a really great recipe with so much potential for savory or sweet. Thank so much for the hard work you put into bringing us all of your wonderful recipes.
Carolyn says
So glad you liked them!
Linda Luksha says
Just made these in two silpat inspired muffin forms. They turned out perfectly, yielded 11 rolls. I substituted Guar Gum for the Xanthin Gum because I had it on hand. I also used unflavoured Precision All Natural Whey Protein.
Thank you for this recipe!
micheles says
i made mine in a muffin top pan, followed directions except i used olive oil and vanilla whey protein powder (all i had on hand). i made sure to fold in the dry ingredients and not over mix. how did you get them to rise? mine came out flat as a pancake. the recipe looks great, but i’d love to get it right!
Heather says
Ugh…just back from the city getting all the ingredients and see I have bought Isolate SOY Protein…Is this a no-no or do you think it will work?
Carolyn says
Oh dear. I really have no idea but I don’t think soy is very good for you. But it’s worth a try if you are desperate to make it!
Jenny says
Can anyone tell me if these taste eggy at all? I really hate the taste of eggs!
Jenny
Carolyn says
There are very few eggs, so no, it does not taste eggy.
Cathy T. says
Hi Carolyn-
I made this today and put it in a loaf pan and it was very flat. Any ideas on what I did wrong?
It taste good though!
Carolyn says
No idea. Did you use the suggested brand of whey protein isolate?
Cathy T. says
I used Isopure.
Joan says
That can happen if it’s over mixed after the addition of the whey.
Marie says
I’m not sure what happened to my question but here it is again. Can I use soy protein isolate instead of the whey protein? And what’s the difference if not? Thank you for your time! Marie
Joan says
Hi Marie, we’ve never tried it, so it’s up to you if you’d prefer soy to whey. Soy is…well… Not something a lot of Ketogenic eaters will eat ?
Joan says
That’s weird! I look into it!
Carolyn says
No worries, I already got it cleared up with Gloria!
Yuka says
Can whey protein powder be replaced by almond meal? I only have cacao flavoured whey protein powder at the moment… Thank you
Carolyn says
No, this recipe is dependent on protein powder.
Yuka says
Thank you for the reply, Carolyn! I will go whey protein powder hunting here in Sydney, Australia!
Carolyn says
Most of the time I can suggest replacements but not for this one! Sorry.
micheles says
i’ve been making these in a muffin top pan and it took some experimentation but they’re so great it’s worth the effort! i like these for sandwiches but they will only rise as much as the walls of the pan will allow, but it’s doable. i find it easier to slice them top side down.
i was somewhat disappointed in my initial results as they were turning out a bit too crusty for my taste. i solved this by baking the muffin top pan inside a water-filled baking pan. this method produced a much softer, (and i thought) better tasting roll.
i double the recipe and fill almost two muffin top pans (11 rolls). i make these once a week so i have always have some on hand. thanks so much for this great recipe. it really helps keep me on track!
Carolyn says
Great tips, thanks for sharing!
Allie Fursdon says
Can you please tell me what exactly xanthan gum is and what it does in the recipe please?
Carolyn says
Well, to be honest, I didn’t develop Soul Bread so I am not entire sure. But it’s possible you can do without it.
Deb says
I must be blind or something, but I cannot find the suggestions for high altitude! Can someone help me out with the instructions?? I’m at 6000 ft. THANKS!
Erica says
So if you don’t get 12 obviously the nutrition changes significantly. If not keto then these alone before toppings are pretty fatty (good fats of course) but if you are a sugar burner then too much fat can be a problem. What amount of fat and carbs do you shoot for a day when just low carb not keto?
Carolyn says
This is really a question that depends on the individual. I am very active and I mostly do low carb to manage my blood sugars, not to lose weight. I don’t always count my carbs but aim for staying under 50g per day. I don’t count my fat but I eat a lot of it.
Cathy says
OMG!!These are soon good! Thank you for all of your recipes…I haven’t had any bad ones. I haven’t had bread for a year so this was such an amazing find for me! I made them in my mini loaf pans ad got 12 nicely raised. I made a breakfast bacon, egg &cheese sandwich & linked the plate. THANKS SO MUCH!
Melissa says
Once you make these, do you store them in the fridge. Also, how long do they typically last?
Carolyn says
I store them on the counter for the first few days but after that in the fridge. They don’t usually last that long in my house!
Joe says
I made these today and they’re pretty awesome. I didn’t have the sesame seeds or avocado oil; so I skipped the seeds and substituted olive oil. I baked in a silicon muffin sheet for 30 minutes.
Amanda says
New to low carb/ keto. What is xanthan gum and what is the purpose of it? Also Can I exchange the avocado oil for something else or should I go buy that?
Carolyn says
Xanthan gum helps hold things together in the absence of gluten. Use melted butter, that work fine.
Heidi says
Thank you for sharing your recipes. This was so Delicious! My picky husband really liked it.
Carolyn says
So happy to hear it!
Belenda says
I love soul bread! Just wanted to throw this out there……if you slice soul bread very thin and dehydrate until dry and crisp, then pulse in processor or coffee mill, you’ll have low carb, grain free “Panko” like crumbs!!! I don’t eat pork rinds, which is the “go-to” for many LC peeps. Was super stoked when I figured this out and it actually works! I’ve breaded/fried several things and it’s awesome!
Joan says
Thanks for the tip!
Stephanie Deal says
YOWZA — I made these today (in a brownie pan) and this bread is amazing. I made them exactly following your recipe Carolyn and just sliced them into squares and used them for BBQ sandwiches. OH my — even my carb son liked them and the low-carbers here loved them. I’m going to make them again, omit the garlic and up the salt and use it as the base for my Thanksgiving dressing. Thank you – thank you – thank you! Your recipes are simply the best!!!
Billie says
Omigod Carolyn, thank you *sooooo* much for this recipe. My son and I are diabetic and we went on a very low carb diet and I am already sick of eggs for breakfast — I have been craving peanut butter toast so badly! We made these sesame rolls just now (without the garlic powder) and the first thing I tried was butter and peanut butter. I’m so happy that I can have peanut butter toast again. Again, thank you so much, from both myself and my son.
Carolyn says
Yum, sounds perfect!
Megeshnie says
Hi Carolyn. Can this be made in a loaf tin?
Carolyn says
Yes it can but the baking time is longer.
Carol Ann Napolitano says
Hi Carolyn, I was just wondering how you got them square? I looked for square muffin top pans, but just found brownie pans, maybe I didn’t look hard enough? My son’s trainer made some low carb muffins, they didn’t come out very good, so I made your muffins for her and her friends, of course they loved them. I wanna make this bread for them next, the little squares are so portable. They all wanna know where I’m getting these amazing recipes! Thank You from all us carb haters!
Carolyn says
I think it is a brownie pan? From Pampered Chef.
Robin says
Hi Carolyn, I have not tried these yet since I only have vanilla whey protein powder right now. It is super, super expensive here. But just today I saw some soy protein powder that was much more reasonable. Would that substitute? And do you know why most people recommend whey protein powder over soy?
Thanks,
Robin
Amanda says
You should try to stay away from soy, it causes hormonal imbalances. You can google why you should stay away from it and it will pull up a lot of info. If you aren’t concerned with that or aren’t going to eat it often then it will work
Carolyn says
Another reader answered your question about soy, a lot of people think it’s really not very good for you anymore.
Jude Dettmann says
I finally got around to making these today and ERMAHGERD!! These are so good! I didn’t have avocado oil, so I used grape seed oil and I also added some Italian herbs.
Next thing I’m going to try with this is hot dog buns. I got a New England hot dog bun pan and I think it will work.
Carol Ann Napolitano says
Hi Carolyn, Can I use all egg whites, or 2 egg whites? Have you ever tried Quest brand whey protein powder? The flavors are so Yum. I especially love the vanilla milkshake flavor, if you mix it with a milk of you choice, it has the flavor of vanilla ice cream, or one of the fast foods, vanilla milk shakes. It has a fresh milk flavor, instead of a fake vanilla taste some vanilla proteins have. I put in my coffee every morning. I also use the caramel flavor, I mix half with the vanilla one, it’s really good. They sell one that’s unflavored and made for baking, I bet that would work good in this bread. Happy Holidays, stay safe!
Carolyn says
You should be able to use all egg white here. Use 3 of them to make up for the 2 eggs + 1 white. Thanks for the tip on the protein powder.
Eileen says
We’re finally moved in and I have all my pans available, so I decided to try making this recipe “the right way.” I wasn’t hopeful — I don’t like the eggy Atkins version of this bread, nor the “oopsie” version either, and this looked and smelled to me like that batter, even though it did not involve the whipped up egg whites. Plus, when I made them last time, they seemed very dry in texture as many whey-based recipes can be.
I was pleasantly surprised by the results.
I actually made the batter into 8 rolls — though it would’ve easily made 10 sandwich sized-buns. Since yours were “slider” sized, this surprised me (unless I misread, and you use two to a serving). I used two 4-well “flan” pans, which is my favorite size for pan-formed buns — the same size as a quarter-pounder bun. They rose pretty high, which is why I think they’d be fine thinner. (Since low carbing these 5 years, I’m finding that buns are now primarily a sandwich-filling carrier rather than a feature themselves — they need to be tasty, but they don’t need to be huge! Funny how that goes.)
We used them for making roast beef & au jus sandwiches out of Christmas Dinner’s prime rib leftovers. The little hint of garlic in them was actually quite nice! I was pleased that the rolls did NOT taste “eggy” and weren’t dry at all (I was very careful not to over-mix, and that must have been the key). The buns did not hold up well to the au jus when poured on the sandwich, becoming unpleasantly soggy — though if they’d been toasted, they might have held up better. Fine for dipping, however. Taste-wide, they were mostly neutral, and would be fine for any meat/ cheese/ tuna sandwich filling. Compared to yours, mine look yellow — they reminded me of Challah buns, appearance-wise, anyway. Pretty, but not the white bread I’d expected. I think I will try to make them with only egg white next time, and see if I like that better.
Anyway, these were good, and my family liked them. I don’t think they’ll replace your “multi-purpose bread” recipe (that’s our standard for “good rolls” these days), but for the right filling, they are a fine alternative!
Carolyn says
Thanks for all your feedback.
Kristine says
Would pea protein work? It’s unflavored.
Thanks so much for your recipes!
Carolyn says
I have no idea but isn’t it green? I think you might end up with green bread.
Kristine says
Well, I am Irish. So my bread will match my green beer this St. Patty’s Day.
jac says
did you try it with pea protein?
Kathy says
I have made this recipe three times, but today I made a variation, using home made lactose free yogurt, really well drained so that it had the consistency of cream cheese, instead of the cream cheese. It makes 12 muffin top buns, and in my oven bakes in 14 minutes using convection setting. My first attempt was dry at 17 minutes. I also am now omitting the garlic powder because we use the buns for every variety of sandwiches, and my preference is not to mix garlic and peanut butter and jam, but that is just me. I like the flavour of the buns just fine without it. This recipe is just great….many thanks to everyone who had a hand in developing it to this stage of perfection. Carolyn, I am really looking forward to your continued creative experiments.
Carolyn says
Great tips, Kathy!
linda says
I’ve been making and loving these (from a loaf pan) for a few months now. Every morning a toasted slice with Boursin cheese along with Bone Broth…..
But I’m writing to suggest that the ‘one egg white’ that causes such consternation can be replaced with a tablespoon of gelatin in 3 tablespoons of water. Let is sit for a couple minutes – it turns to jelly – whip it up and add it with the eggs. I also add nutritional yeast to give it a slightly bready flavour.
Thank you so much Carolyn!!!
Carolyn says
Sounds good, thanks!
jac says
love the Nutritional yeast idea!
Lynn Price says
These rolls are ridiculously good! I just made a batch for sliders, and I can’t tell the difference between store-bought rolls and these. You’d never know they’re low carb. My body thanks you for this recipe and all your others!
Sheila says
Ok I just made these..they rose well and man they looked great…but oh lord..the taste and texture was awful…dry dry dry…what went wrong??I threw out the entire batch.I used Muscle tech Platinum Isolate zero pure whey protein isolate powder. Followed the recipe perfectly amd used the brownie pan…suggestions??? I really want them to taste as good as they looked…
Carolyn says
Sounds like they may have been over-baked if they were that dry but it could also be this brand of whey. I’ve never used it so I really can’t say.
Darlene Yost says
I want to make these and am staying away from olive oil. And do not have Avacado Oil today.. Can I use butter? I thought I saw one post where someone used it.
Thank you
Carolyn says
Sure, you can try butter.
Dawn says
Just wondering if anyone has tried using these to make sliders? My family loves sliders and I’m trying to find something that I can use for the buns.
Carolyn says
Yup, we have! They are the perfect size…
Dawn says
Thanks Carolyn. Can’t wait to give it a try.
Jackie says
OMG the recipe looks fantastic! Definitely making this today for dinner! I just have a quick question, can you substitute whey protein powder for egg protein powder? Thanks a bunch! :). Can’t wait for your next recipe :).
Carolyn says
You can, but i find egg white protein gives it a bit of a sour taste. Maybe use a little more garlic to cover?
Elizabeth says
Carolyn, this is the first low-carb bread I´ve ever tasted which is absolutely delicious! I admit that I have a difficult time sticking to exact amounts, and I cheated on this recipe as well. I put in three whole eggs, I left out the oil, and I used what my german-english dictionary says is locust bean gum instead of xanthan gum–and it still turned out. Incredible! Finally, I feel that I will be able to stick to a low-carb lifestyle because I enjoy the food. Thankyou!
miranda says
Hi, I made this bread twice now and I really want this to be a keeper but I don;t get it light and airy/fluffy. It stays very dense/compact. Is that because of overmixing? It is a lof of dry stuff you have to fold in, and I don’t feel like i overmixed it, does all of the protein have to mixed in (because that’s what I did). It looked very good, did rise a lot ( I made breadrolls), had a nice colour but very compact. I made 2/3 of the recipe, so I adjusted a little. Maybe i used too little fluids. When I made it the first time I made it according to recipe, was way too much and I put in in the oven somewhere just below the middle (didn’t think of that) so it bronwd too much, rose too much and was knd of inedible, so I thought let’s try again and again too dense/compact. Put in on the low rack for about 8 min, that was enough.
Do you know what I can do to make it more airy/fluffy (like white rolls) or is that not possible with this recipe?
Joan says
Hi Miranda, I’m Joan, I’ve made A LOT of Soul Bread…. If you’re new to low carb breads, none really match the original flour yeast breads, so we just find one we like best. Soul Bread’s texture is like a quick bread, or a cake. Hope this helps, so you know what texture to expect. Also, recipes are tricky to devide into 2/3s. I’ve often messed up on amounts when reducing or doubling recipes.
miranda says
I know low carb bread is diffrent but I want to try to get this softer if thats possible. I’ll just try the whole recipe next time and use a little less protein powder, a little more fluid, less mixing and a lower temperature.
miranda says
I tried again and last time when it came out dry and dense it was my fault. I used too much proteinepowder, I am Dutch and am not familiar with these meaurements. I thought a cup was 240 g but its 130. I also added a little more oil.
So today it worked out perfect and I love this bread!!
Carolyn says
Oh well that makes more sense. So glad to hear it worked out!
Charlotte Chapman says
Hello, you have made my week with this recipe, it’s great! I tried it first in a UK large muffin pan where it made 6 muffins, and I have just made it in a loaf tin too. Bread heaven in keto! it also toasts really well.
miranda says
Hai, yesterday I tried to maken buns and it worked out great! I used about 140 g of powder, my powder makes the bread denser, a little more oil, a little more whipped cream and bought a brownie bar pan ( with round holes in it), every round had 1 1/2 spoon (the ones for dinner) full of dough in it. I baked them for about 15 min and they were really soft and browned and didn’t sink. Oke, they weren’t really round, but tasted great! Thanks for this recipe.
Susanne says
Nutrition Facts
Servings 12.0
Amount Per Serving
calories 291
% Daily Value *
Total Fat 15 g 23 %
Saturated Fat 7 g 37 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 91 mg 30 %
Sodium 284 mg 12 %
Potassium 375 mg 11 %
Total Carbohydrate 20 g 7 %
Dietary Fiber 3 g 13 %
Sugars 3 g
Protein 22 g 44 %
I configured this nutrition analysis on “MyFitnessPal”. according to their analysis it i nowhere near the 2.17g carbs that you show, I don’t understand. I am new to this low carb stuff and I am dieting as well, I’d love to have some bread, but everything is 200+ calories and about 2/3 my allotment of carbs! Help, please.
Carolyn says
My fitness pal is notoriously inaccurate. I use a software system that pulls from the USDA database. My guess is MFP is subbing an incorrect ingredient, possibly for the whey protein. Some whey protein powders contain sugar.
There is absolutely no way the ingredients in my recipe would add up to 20g carbs. Cream cheese has 1 to 2g per ounce, so for 8 ounces, that would be at most 16g for the whole recipe. Unflavoured whey has about 3g per 1/4 cup so that would be another 15g at most for the ENTIRE recipe. All the rest of the ingredients have either NO carbs or very tiny amounts. So let’s say 34g total carbs for the entire recipe. Divide that by 12 servings and you get less than 3g carbs.
Go check each individual ingredient in MFP and I think you will find something got messed up in there.
Mel Powell says
Hi! I have all the ingredients and really want to make this today but I don’t have a muffin top pan or a brownie bar pan. Can you suggest anything else? I’m hoping to make burger size rolls. Thanks.
Carolyn says
A muffin pan will be fine.
Jessica says
Hi there, this recipe looks great! I was wondering however, if I could possibly use pea protein powder in place of the whey protein powder?
Carolyn says
Very possibly but I haven’t tried it so I can’t guarantee it.
Jessica says
Ok 🙂 thanks for the quick reply. Time for trial and error.
Anne D. says
Could this be made dairy free with coconut cream?
Carolyn says
No I don’t think so. This really requires both the cream cheese and the whey protein.
Lulu says
Hi! I just made these and they are pretty darn good ! Thank you!
I try to save my Little Big Bread for morning toast or sandwich at lunch so having something super low carb with dinner once in a while is great.
I’m going to gradually try adding lightweight things like finely grated parmesan, finely chopped sun-dried tomatoes or olives , and Italian herb mix. Onion powder with dill might be nice too.
Linda says
Hi!
Wow, they look very tasty!
I have unflavored casein protein, does anybody know if this would work instead of the whey?
Thanks!
Carolyn says
I really don’t know, I’ve never tried that. But it’s worth a try!
Beth says
Made these for dinner tonight – Yum!!! Turned out great and the rest of my family approved as well. Thanks so much!
Jean Hufford says
I’m in heaven!!! Love, love, love these! I made them in a muffin top pan and they turned out great…a tiny bit dry but I need to adjust the baking time for that better. I also baked on convection which bakes faster. The flavor and texture are spot on. Next batch I’m going to add a little nutritional yeast for the “bready” flavor and switch up with some different seasonings and add-ins…cheese, ,bacon, onion, the sky’s the limit! Yayyyyy for Soul Bread and Yayyyyy for Carolyn!!! Thank you 🙂
Sa says
Can I use psyllium husk powder instead of xanthan gum? And if so, how much?
Carolyn says
I haven’t tried that but I bet a tablespoon would do it.
Lisa says
Followed the recipe exactly and mine are more if a light crumb cornbread texture not bread-so that’s not a bad thing. Next time I will leave out the garlic powder and add some sweetening for cornbread.
Melinda says
I made this bread for the first time this morning. I used the high altitude adjustments as previously mentioned. I also did not have all the exact ingredients. I used EVOO instead of avocado oil and used my coconut creamer that I use for coffee instead of heavy cream. I also did not have any regular cream cheese but did have Kite Hill plain and the bread turned out great. I have nothing to compare it to, but it is light and fluffy and rose well. Mine took about 35 min at 350 with the other altititude adjustments. Can’t wait to make a grill cheese!
Carolyn says
Good to know, thank you!
marina says
hello
pls help! how much is your 1 cup in grs? i used 225/1cup? it turned out very plasticky like as if I’m eating rubbery eggy tasting something. used all same brand ingredients. thank you
Carolyn says
Depends on what we are talking about here. 1 cup of almond flour is only 100g or so. But 1 cup of water is 236g.
Vanessa says
Set out to make this and realized mid way I didn’t have enough whey protein left. So used about 2/3 whey and the rest almond meal. Came out deliciously! I always add a package of yeast to my soul bread recipes for a real bread flavor (doesn’t help with rising just bread taste), so between the yeast and a bit of almond meal had a great bread flavor and texture. Adds to carbs by about 1.2 per piece I calculated.
Filmibuff says
I especially bought a square brownie pan for these. I have tried so many breads in the past and this has to be the best ever! No eggy taste and it rose well and I can slice through it beautifully, I used the isopure unflavoured whey which is one of the recommended ones on the soul bread page. I will be making these again and again and again. Everyone in my family loved it.
Carolyn says
So glad to hear it!
Vincent Buttiglieri says
can i use bone broth protein instead of whey protwin?
Carolyn says
No, this requires whey protein.
Katherine Arnold says
I’ve been doing keto for almost 2 years, and I had never never heard of soul bread until I found your post. Now i see it’s everywhere, but it’s new to me. I just made this recipe for the first time. Omg. I’m in heaven. I’ve been buying bread from the Great Low Carb Co, but it’s nowhere near as good as this. So easy. So delicious! I’m going to make another batch, dry it out, and see if I can somewhat recreate my traditional thanksgiving oyster dressing.
Carolyn says
So glad you like it!