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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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!
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.
It would be too liquid, in my opinion.
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. 🙂
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!!
Agreed, that might be the best use. I just made some avocado oil mayo today!
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!
I use liquid egg whites that come in the carton when something only needs egg white…
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.
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.
You can always throw the extra yolks in the freezer and use them later.
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.
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?
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!!
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.
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?
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.
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.
Do you think this would hold up to bread pudding…..? My husband is really looking forward to these?
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.
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.
I don’t use whipping cream, can I replace it with coconut milk instead? Thanks!
I really have no idea if that will work.
Maybe coconut CREAM specifically would work. You’d have to take the plunge and try it and let us know!?❤️
Can this be made in a loaf pan and sliced like bread? Thanks!
Yes, but it takes longer to bake. 40 to 50 minutes.
Thanks!
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!!
Glad to hear it!
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
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!
Glad to hear it. What adjustments did you make for altitude?
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.
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.
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.
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!
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!
It’s quite liquidy, like a pourable cake batter. Or like cheesecake batter.
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
Um, yes. For this recipe the whey protein IS the flour. So it’s pretty indispensable.
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.
Yeah, but cashews are a lot higher in carbs than Macs.