This low carb sub sandwich recipe is high in fibre and very filling. It is very easy to make and is gluten free and grain free too.
Although I have a few low carb and gluten free bread and bread roll recipes I had a hankering for a sub sandwich so played around with my trusty coconut flour and psyllium husk powder. The submarine sandwich has many different names such as hoagie, sub, wedge or Italian sandwich. Many names, but it’s still the same thing. A long bread roll used as a sandwich.
I was not happy with my first attempt as it was very heavy. So, for the next attempt, I separated the eggs, whisked up the egg whites and this seemed to help the texture. It’s not going to get those lovely air bubbles as you would a Ciabatta bread, but this is still a great low carb sandwich alternative. This was much better and it gave me the sub sandwich that I was hankering after.
When you are moulding the dough recipe into sub sandwich shapes it may be a bit sticky but don’t be too alarmed. Think of it as gooey playdough and just fashion it into its shape. When it is cooking, the dough should rise quite a bit as you would get with a yeast dough. It will deflate a little bit but should not collapse too much. If the dough does not seem to be quite as firm as you want after 30 minutes, give it another 5 minutes in the oven. Ovens can vary and I often eye mine up with suspicion.
I found this low carb sub sandwich recipe to be very filling. Admittedly, my first few attempts were baked into 2 subs, not 4 as this recipe states. I had one for lunch and could not eat anything else that day. It was so filling and I had to reduce the mixture down to 4 subs to stop the afternoon naps on the sofa after consuming one.
I’m fairly sure that you could adapt this recipe with almond flour if you did not want to use coconut flour. Although I would use about one cup of almond flour instead and perhaps reduce the eggs to four.
The Chief Taster enjoyed this once I slathered it cheese and melted it under the grill. His usual suspicious of flaxseed were alerted though despite the whole recipe only having 2 tablespoons of flaxseed in it. I think he saw the bag of flaxseed flour on the kitchen counter when I was making a batch of these sub sandwiches and he went into a panic mode. The flavour of flaxseed is not that strong in this recipe and I think it gives a more wholemeal texture to the recipe.
Whether you choose to simply fill this with a sandwich filling or use it for a slice of garlic cheese bread, this is a great gluten free and low carb sub sandwich recipe. It’s the base for my cheesy olive bread recipe too. I have a couple in the fridge that I shall be munching on for lunch. My afternoon nap should then commence about an hour later!
WATCH THE VIDEO OF THE RECIPE
Low Carb Sub Sandwich
Ingredients
- 1/2 Cup Coconut flour
- 2 tablespoons Flaxseed flour/ground flaxseed
- 4 tablespoons psyllium husk powder
- 5 eggs separated
- 2 tablespoons apple cider vinegar
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 2 tablespoons olive or coconut oil
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 cup boiling water
Instructions
- Preheat the oven to 180C/350F degrees.
- In a bowl add the coconut flour, ground flaxseed, psyllium husk powder, baking powder, salt and seasonings. Mix well.
- In another bowl, whisk the egg whites until stiff.
- Add the egg yolks to the coconut flour mixture and stir thoroughly.
- Add the olive oil and mix well. Then stir in the apple cider vinegar.
- Gently fold in the egg whites.
- Add the boiling water and gently mix. If the mixture looks a bit too soft, let it sit for at least 10 minutes to firm up.
- Split the mixture into 4 sections and take one section. Using your hands, make it into a sandwich sub shape.
- Place on a baking tray lined with parchment paper, and repeat for the rest of the dough.
- Bake for 25-30 minutes until firm and golden.
Notes
Nutrition
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63 Comments
Kristi Ambrose
September 25, 2019 at 7:04 pmI’m going to try these out tonight. I got a hankering for a chicken sandwich with lettuce, tomato, red onion, mayo and mozzarella cheese that I can’t seem to shake hahaha. Wish me luck!
Angela Coleby
September 28, 2019 at 8:09 amHope you enjoyed the sandwich!
Derek Walsh
June 11, 2019 at 7:24 amI made these on Sunday and I’ve eaten one every day since (a BLT each day and I make no apologies for it)
Last night I used the recipe to make a pizza base and it was amazing, but if you try it, after baking put the base under the grill (broiler in the US)
Tonight Im making another batch to see me through the rest of the week.
This is honestly the best Keto bread recipe out there.
Angela Coleby
June 12, 2019 at 6:23 pmThanks Derek! I love the idea of using it as a pizza base. I was making a batch to this today in an experiment for another recipe and although the mixture came out too runny, I baked it flat and also thought pizza base! How spooky! Am delighted you like the recipe and thank you for your lovely comments!
Roye
May 6, 2019 at 7:13 pmI commented on you other page “About Me” but this looks more recent. I made the LC Sub Sandwichs and was disppointed, they came out kind of gummy, and outside not “crispy”, also they didn’t rise very much and they were a lot darker than yours. I think the darkness is from the psyllium husk powder and was going to ask what brand you use but I see you answered that question. I can’t find Sonala brand where I live, I use the NOW brand. When asking about a bread fail, most people say maybe it’s the psyllium husk I’m using.
I used one for a philly cheese steak sub, it was actually pretty good, but I tasted mostly onions and peppers and steak, the bread really had very little taste. But it was a nice vessel for the sub.
I just don’t know what I’m doing wrong, I’ve been keto for a few years and have tried so many different bread recipes, most of them fail.
My psyllium husk powder is old, I’ll buy some more and maybe leave out the flax seed and try the recipe again.
Thanks so much for all of your wonderful recipes.
Angela Coleby
May 7, 2019 at 12:28 pmThanks Roye. Brands of pysllium husk powder can vary the results. As can the brand of coconut flour. I am currently using a brand of psyllium husk powder named Colon Cleanser which seems to be working okay. Hope the next batch works out for you!
Chaka Turner
June 7, 2019 at 4:51 pmI just made these today and . . . OMG Delicious! I follwed the recipe exactly. Only change i made was i put the wet ingredients togther and blended well then added it to the dry ingredients, then gently folded in the beated egg whites. I then baked it for 35 minutes and they baked beautifully! they did rise and kept its form even after coming out of the oven. Thank you so much for this recipe. Its definitely a keeper! : )
Angela Coleby
June 10, 2019 at 8:38 amGlad you enjoyed them! I have a batch baking myself as I type. I like the changes you did too!
Margaret
March 23, 2019 at 7:45 pmvery wonderful. surprisingly good, even my non keto bread lovers liked it!!
Angela Coleby
March 25, 2019 at 12:54 pmThank you!
Kat
November 9, 2018 at 10:33 amThank you so much for this recipe!! This is by far my favorite yet, you can even use them as burger buns without falling apart. However, i changed the recipe a little, took 1 cup of almond flour, only 4 eggs and substituted 1/2 of the psyllium with oat bran and a little bit of xanthan gum and added some caraway and fennel seeds. This bread is going to be my staple, thank you so much!!
Angela Coleby
November 10, 2018 at 8:46 amLove the changes you made to it!
tme
August 16, 2018 at 2:50 amis there a substitute for the flax seed? i have all other ingredients but no flax seed on hand.
Angela Coleby
August 16, 2018 at 10:57 amYou could try it without it. It gives the sub rolls a wholemeal taste. Perhaps almond flour will do it too?
Betty Gaglio
July 31, 2018 at 11:35 amDo the rolls have to be refrigerated after baking?
Angela Coleby
July 31, 2018 at 1:52 pmI prefer to keep them in the fridge but that’s because I live somewhere warm. They will harden in the fridge so could be kept in a bread tin, temperature permitting
Rosemary
July 26, 2018 at 4:51 pmMade these sub rolls today. The thing is the mixture at the end was so loose even waiting for 10 mins and I only used 1/2 cup of boiling water. I couldn’t mold them and had to cook them in a baguette tray. Also they weren’t the same light colour either, they were very dark and looked burnt after they were cooked but they really did taste nice and not burnt. Why when I used exactly the same ingredients as the recipe did they turn out like that. I’d like to send you a photo so you could see them but can’t, how would I do it please?
Angela Coleby
July 26, 2018 at 4:53 pmIt could be the difference in brands of the ingredients. Coconut flour and psyllium husk powder vary between brands. Some brands of psyllium husk powder can have a purple affect on the baking too.
Rosemary
July 27, 2018 at 4:31 pmYes they did look purple when sliced open but were so soft that I didn’t really mind the colour but I did wish the mixture was not so soft so I could roll them. Is there anything else I could use instead of coconut flour?
Angela Coleby
July 27, 2018 at 4:35 pmPerhaps add some more flaxseed to the mixture.
Kristen
June 25, 2018 at 12:28 pmDo these freeze well?
Angela Coleby
June 26, 2018 at 6:41 amThey do! Although I prefer them fresh.
Cheryl
April 28, 2018 at 12:50 amWhat can I use to replace the psyllium husk? I was going to try chia seeds, ground up, but not sure of the ratio substitution. Also, I have oat fiber on hand. How would you suggest using either (or both) of those instead of psyllium husk?
Angela Coleby
April 28, 2018 at 3:38 pmI’ve not used oat fibre but it may work. Perhaps use a combination of it with ground chia seeds.
Judy
April 16, 2018 at 8:15 pmWhat brand of psyllium husk powder do you use?
Angela Coleby
April 17, 2018 at 11:02 amOne I pick up from my pharmacy…called sonala.
Stella Laurel
March 28, 2018 at 3:09 pmI watched the video twice. THen i got to work and measured all the ingredients exactly and they came out ok just a bit flat. NOT sure what to do. Will taste them in a bit.
Angela Coleby
March 28, 2018 at 4:24 pmPerhaps a bit more baking powder?
Tara
January 23, 2018 at 12:31 pmI have been looking for a recipe like this. I eat lchf and try to keep my family aware from processed crappy food but need to have replacement foods available in order to be successful. This solves one of my common problems. Thanks for sharing!
Angela Coleby
January 23, 2018 at 1:04 pmI hope you enjoy them! Thanks for popping by!
Heidi
October 24, 2017 at 1:13 pmI backed mine for 30 minutes. The outside browned nicely but they were still dough in the middle. Any ideas?
Angela Coleby
October 24, 2017 at 1:16 pmHmmm….perhaps an extra 5 -10 minutes on a lower heat. Ovens definitely vary despite what the manufacturers say! You could try splitting and toasting this for now though.
Laura
October 5, 2017 at 1:21 pmIs one tablespoon of baking powder correct? It sounds like a lot, and in the video it looks like you’re using a teaspoon.
Angela Coleby
October 5, 2017 at 7:34 pmNo, it’s a tablespoon. If works and gives the subs extra lift BUT if you feel cautious about it, use half.
Angela Coleby
October 5, 2017 at 7:34 pmbtw – am happy that someone watches the video! You never know when you post it if anyone really does watch it or skip over 😉
Laura
October 5, 2017 at 8:02 pmThank you so much for the prompt reply! I can’t wait to try the recipe.
Angela Coleby
October 5, 2017 at 8:04 pmHope you enjoy it!
Vivian
June 21, 2018 at 5:45 amAngela I always watch the videos in recipes (when there is one), specially when the recipe is new for me. it is easier to understand the process and avoid any/more mistakes. Thanks for the videos!
Angela Coleby
June 21, 2018 at 7:30 amGlad you enjoy them!
Roye
May 6, 2019 at 6:50 pmI love watching the videos, very informative, keep them coming :).
Angela Coleby
May 7, 2019 at 12:29 pmThank you! I’m a bit behind in my goal of making a video a week so you have inspired me to pick up the camera and choose a recipe!
stefeny
June 18, 2017 at 12:06 pmMine looks like gravy after setting for 10 min….. now what?
Angela Coleby
June 18, 2017 at 12:07 pmAdd some more psyllium husk powder.
Michele
June 12, 2017 at 11:13 amI’ve made this wonderful “bread” several times with great success – hot dog buns, hamburger buns, and hoagies.
Do you know if this “bread” will freeze well?
Angela Coleby
June 12, 2017 at 4:01 pmGlad to hear you are having fun with it! Yes it can be frozen. Happy baking!
Amy
May 21, 2017 at 12:22 pmMy family and I love these. I’ve been using 5 large eggs. I’ve noticed that after they’ve cooked they’re still a little moist on the inside. Then today I noticed that you use medium eggs and I was using large. But either way we love them and is our go to sub recipe. These sub rolls made with Italian spices for meatball sub meal…yummy
Angela Coleby
May 21, 2017 at 1:30 pmGlad you enjoy them! The size of the eggs can make a difference with some recipes!
Allison Checkeye
May 1, 2017 at 4:20 pmI made this recipe and it didn’t raise at all – it was basically like a flat bread with the texture of scrambled eggs. The only thing I did differently was to add the boiling water and then folded in the stiff egg whites last because I was afraid that dumping the water on the eggs would cook them. Did this ruin the whole recipe?
1/2 cup of coconut flour seems like such a tiny amount… I did measure this volumetrically instead of weighing out 56 g. What can I do differently?
Angela Coleby
May 1, 2017 at 5:11 pmHi, It won’t raise much as it is purposely cooked in a longer flatter tin to make a bread that can be used for a sandwich or even a pizza base. I always add the water at the end of the recipe so this is what you may have done wrong. The measurement of the coconut flour is correct. The scrambled eggs texture is not right and perhaps your eggs are a larger size than mine. Mine are medium in size.
Laura
April 25, 2017 at 3:59 pmHey. I don’t know what I did wrong. I made everthing how the recipe says but I had like lumps in the dough and it didn’t really rise…I think because of the lumps…but I don’t see how to avoid them when mixing up all the dry indegredients with the wet it’s all crumbly… could u add the water and afterwards the eggwhites? Or how do u avoid it gettin lumps?
I really wud love havin them like u!!
Angela Coleby
April 25, 2017 at 4:03 pmHi, try sifting the coconut flour? I add the egg whites then the water. Hope it works out next time for you!
Phyllis Webb
April 20, 2017 at 7:47 pmOh, oh. I overlooked a step. Egg whites used in mixture. Sorry. But this just looks yummy. I’ll have to make some.
Angela Coleby
April 20, 2017 at 7:53 pmI whisk the egg whites to give it a bit of extra lift. Hope you enjoy them!
Phyllis Webb
April 20, 2017 at 7:43 pmAre the whisk egg whites used as egg wash? I don’t want them wasted. Thank you.
lora
April 17, 2017 at 2:02 amCan you make it without the psyllium fibre? or is there a substitute?
Angela Coleby
April 17, 2017 at 7:33 amIdeally you do need the psyllium fibre. You could try ground flaxseed as a replacement but it will not rise as much. I’ll add a dash of baking soda too if you used flaxseed to give it a bit of an extra life.
letmeknowsoon
April 17, 2017 at 9:17 amHi Angela,
I read that oat fiber can replace psyllium husk in low carb recipes. Have you tried it? I recently bought a bag , but have not yet tried it– didn;t know where to start. BTW, a great place to order low carb stuff is Netrition,com. also sometimes Vitacost,com during one of their many sales, Vitacost has a 3 lb bag of Erythritol for cheap, and even better on sale days. I don’t know if they ship to Aruba, but they may. I’m getting ready to go buy some now bc of a 20% off sale. Best regards, Olga
Angela Coleby
April 17, 2017 at 9:23 amHi, I have not tried oat fibre but that sounds interesting. Thanks for the shopping tip. I’ll see if they deliver here!
Angie
March 28, 2017 at 5:41 pmHave you ever tried this with egg substitute instead of eggs? My little one can’t have eggs and I’m always looking for a good bread recipe for her.
Angela Coleby
March 28, 2017 at 5:47 pmNo I have not so cant say either way if it will or will not work as I’ve not uses egg substitute. If you do try it, please let me know how it works out. I’m guessing that worst case scenario is you could use it as a flatbread if it doesn’t work out?
letmeknowsoon
March 23, 2017 at 1:29 pmWhat did you put on the sandwich? It looks like Swiss and cheddar as well as scallions and olives.
Angela Coleby
March 23, 2017 at 1:41 pmGood eye, it’s a recipe that I will be publishing tomorrow! It’s a delicious sandwich topping!
letmeknowsoon
March 23, 2017 at 9:17 pmK- thanks – I will check that out- Love Olga