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
- 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
- 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!
Total fat: 14.42g
Calories from fat: 129
Total dietary fiber: 0.33g
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.
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!!
Oh well that makes more sense. So glad to hear it worked out!
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.
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?
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.
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!
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 :).
You can, but i find egg white protein gives it a bit of a sour taste. Maybe use a little more garlic to cover?
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.
Yup, we have! They are the perfect size…
Thanks Carolyn. Can’t wait to give it a try.
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.
Sure, you can try butter.
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…
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.
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!
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!!!
Sounds good, thanks!
love the Nutritional yeast idea!
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.
Great tips, Kathy!
Would pea protein work? It’s unflavored.
Thanks so much for your recipes!
I have no idea but isn’t it green? I think you might end up with green bread.
Well, I am Irish. So my bread will match my green beer this St. Patty’s Day.
did you try it with pea protein?
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!
Thanks for all your feedback.
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!
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.
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.
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?
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
Another reader answered your question about soy, a lot of people think it’s really not very good for you anymore.
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!
I think it is a brownie pan? From Pampered Chef.
Hi Carolyn. Can this be made in a loaf tin?
Yes it can but the baking time is longer.
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.
Yum, sounds perfect!