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 cream cheese softened
- 3 tablespoon butter melted
- 2 ½ tablespoon avocado oil
- 2 ½ tablespoon whipping cream
- 2 eggs
- 1 egg white
- 1 cup plus 3 tablespoon unflavoured whey protein powder
- 1 ½ teaspoon baking powder
- ½ teaspoon xanthan gum
- ½ teaspoon garlic powder
- ¼ plus ⅛ teaspoon salt
- ¼ teaspoon baking soda
- ¼ teaspoon 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
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.
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!
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.
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.
Susan says
Could you just use powdered egg whites instead of the protein powder?
Carolyn says
Potentially but I haven’t yet tried it.
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?
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!
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!
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
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!
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.
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.
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!
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.
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.
Pam A. says
These sound wonderful!! Making this weekend.
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.
AZ@...And a Dash of Cinnamon says
I had never heard of soul bread before seeing this!
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.
Alaine Schumann says
I found the USA mini cake pan…6 cakes. Worked great!!!!! If you make 12 would be like sandwich thins. I also took someone’s suggestion to use a pan of water when baking so the crust isn’t as crunchy. https://www.amazon.com/USA-Pan-Bakeware-Nonstick-Aluminized/dp/B001QXW3Q4
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
Lynn Wall says
Fabulous! The rise and texture are BREAD. Made recipe as written but anxious to experiment with other flavors..sweet and savory. Thank you Carolyn…love your recipes so purchased your books.