Breads/ Gluten Free/ Low Carb

Low Carb Sub Sandwich

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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.

low carb sub 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.

low carb sub sandwich

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.

low carb sub sandwich
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.

low carb sub sandwich

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!  

low carb sub sandwich

WATCH THE VIDEO OF THE RECIPE

Low Carb Sub Sandwich

A low carb sandwich sub that is great for sub sandwich rolls
4.3 from 24 votes
Print Pin Rate
Course: Bread
Cuisine: American
Keyword: gluten free low carb recipes, healthy bread, keto bread
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 Sandwiches
Calories: 256kcal
Author: Angela Coleby

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

Makes 4 subs
Nutritional Info per sub – 256Calories, 16g Fat, 10g Protein, Total Carbs 17g, Fibre 11g, Net Carbs 6g
Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

Nutrition

Serving: 1Sub | Calories: 256kcal | Carbohydrates: 17g | Protein: 10g | Fat: 16g | Fiber: 11g
Tried this recipe?Mention @Divalicious_Recipes or tag #divaliciousrecipes
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57 Comments

  • Reply
    Roye
    May 6, 2019 at 7:13 pm

    I 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.

    • Reply
      Angela Coleby
      May 7, 2019 at 12:28 pm

      Thanks 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!

  • Reply
    Margaret
    March 23, 2019 at 7:45 pm

    very wonderful. surprisingly good, even my non keto bread lovers liked it!!

    • Reply
      Angela Coleby
      March 25, 2019 at 12:54 pm

      Thank you!

  • Reply
    Kat
    November 9, 2018 at 10:33 am

    Thank 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!!

    • Reply
      Angela Coleby
      November 10, 2018 at 8:46 am

      Love the changes you made to it!

  • Reply
    tme
    August 16, 2018 at 2:50 am

    is there a substitute for the flax seed? i have all other ingredients but no flax seed on hand.

    • Reply
      Angela Coleby
      August 16, 2018 at 10:57 am

      You could try it without it. It gives the sub rolls a wholemeal taste. Perhaps almond flour will do it too?

  • Reply
    Betty Gaglio
    July 31, 2018 at 11:35 am

    Do the rolls have to be refrigerated after baking?

    • Reply
      Angela Coleby
      July 31, 2018 at 1:52 pm

      I 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

  • Reply
    Rosemary
    July 26, 2018 at 4:51 pm

    Made 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?

    • Reply
      Angela Coleby
      July 26, 2018 at 4:53 pm

      It 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.

      • Reply
        Rosemary
        July 27, 2018 at 4:31 pm

        Yes 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?

        • Reply
          Angela Coleby
          July 27, 2018 at 4:35 pm

          Perhaps add some more flaxseed to the mixture.

  • Reply
    Kristen
    June 25, 2018 at 12:28 pm

    Do these freeze well?

    • Reply
      Angela Coleby
      June 26, 2018 at 6:41 am

      They do! Although I prefer them fresh.

  • Reply
    Cheryl
    April 28, 2018 at 12:50 am

    What 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?

    • Reply
      Angela Coleby
      April 28, 2018 at 3:38 pm

      I’ve not used oat fibre but it may work. Perhaps use a combination of it with ground chia seeds.

  • Reply
    Judy
    April 16, 2018 at 8:15 pm

    What brand of psyllium husk powder do you use?

    • Reply
      Angela Coleby
      April 17, 2018 at 11:02 am

      One I pick up from my pharmacy…called sonala.

  • Reply
    Stella Laurel
    March 28, 2018 at 3:09 pm

    I 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.

    • Reply
      Angela Coleby
      March 28, 2018 at 4:24 pm

      Perhaps a bit more baking powder?

  • Reply
    Tara
    January 23, 2018 at 12:31 pm

    I 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!

    • Reply
      Angela Coleby
      January 23, 2018 at 1:04 pm

      I hope you enjoy them! Thanks for popping by!

  • Reply
    Heidi
    October 24, 2017 at 1:13 pm

    I backed mine for 30 minutes. The outside browned nicely but they were still dough in the middle. Any ideas?

    • Reply
      Angela Coleby
      October 24, 2017 at 1:16 pm

      Hmmm….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.

  • Reply
    Laura
    October 5, 2017 at 1:21 pm

    Is one tablespoon of baking powder correct? It sounds like a lot, and in the video it looks like you’re using a teaspoon.

    • Reply
      Angela Coleby
      October 5, 2017 at 7:34 pm

      No, it’s a tablespoon. If works and gives the subs extra lift BUT if you feel cautious about it, use half.

    • Reply
      Angela Coleby
      October 5, 2017 at 7:34 pm

      btw – am happy that someone watches the video! You never know when you post it if anyone really does watch it or skip over 😉

      • Reply
        Laura
        October 5, 2017 at 8:02 pm

        Thank you so much for the prompt reply! I can’t wait to try the recipe.

        • Reply
          Angela Coleby
          October 5, 2017 at 8:04 pm

          Hope you enjoy it!

      • Reply
        Vivian
        June 21, 2018 at 5:45 am

        Angela 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!

        • Reply
          Angela Coleby
          June 21, 2018 at 7:30 am

          Glad you enjoy them!

      • Reply
        Roye
        May 6, 2019 at 6:50 pm

        I love watching the videos, very informative, keep them coming :).

        • Reply
          Angela Coleby
          May 7, 2019 at 12:29 pm

          Thank 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!

  • Reply
    stefeny
    June 18, 2017 at 12:06 pm

    Mine looks like gravy after setting for 10 min….. now what?

    • Reply
      Angela Coleby
      June 18, 2017 at 12:07 pm

      Add some more psyllium husk powder.

  • Reply
    Michele
    June 12, 2017 at 11:13 am

    I’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?

    • Reply
      Angela Coleby
      June 12, 2017 at 4:01 pm

      Glad to hear you are having fun with it! Yes it can be frozen. Happy baking!

  • Reply
    Amy
    May 21, 2017 at 12:22 pm

    My 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

    • Reply
      Angela Coleby
      May 21, 2017 at 1:30 pm

      Glad you enjoy them! The size of the eggs can make a difference with some recipes!

  • Reply
    Allison Checkeye
    May 1, 2017 at 4:20 pm

    I 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?

    • Reply
      Angela Coleby
      May 1, 2017 at 5:11 pm

      Hi, 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.

  • Reply
    Laura
    April 25, 2017 at 3:59 pm

    Hey. 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!!

    • Reply
      Angela Coleby
      April 25, 2017 at 4:03 pm

      Hi, try sifting the coconut flour? I add the egg whites then the water. Hope it works out next time for you!

  • Reply
    Phyllis Webb
    April 20, 2017 at 7:47 pm

    Oh, oh. I overlooked a step. Egg whites used in mixture. Sorry. But this just looks yummy. I’ll have to make some.

    • Reply
      Angela Coleby
      April 20, 2017 at 7:53 pm

      I whisk the egg whites to give it a bit of extra lift. Hope you enjoy them!

  • Reply
    Phyllis Webb
    April 20, 2017 at 7:43 pm

    Are the whisk egg whites used as egg wash? I don’t want them wasted. Thank you.

  • Reply
    lora
    April 17, 2017 at 2:02 am

    Can you make it without the psyllium fibre? or is there a substitute?

    • Reply
      Angela Coleby
      April 17, 2017 at 7:33 am

      Ideally 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.

      • Reply
        letmeknowsoon
        April 17, 2017 at 9:17 am

        Hi 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

        • Reply
          Angela Coleby
          April 17, 2017 at 9:23 am

          Hi, I have not tried oat fibre but that sounds interesting. Thanks for the shopping tip. I’ll see if they deliver here!

  • Reply
    Angie
    March 28, 2017 at 5:41 pm

    Have 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.

    • Reply
      Angela Coleby
      March 28, 2017 at 5:47 pm

      No 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?

  • Reply
    letmeknowsoon
    March 23, 2017 at 1:29 pm

    What did you put on the sandwich? It looks like Swiss and cheddar as well as scallions and olives.

    • Reply
      Angela Coleby
      March 23, 2017 at 1:41 pm

      Good eye, it’s a recipe that I will be publishing tomorrow! It’s a delicious sandwich topping!

      • Reply
        letmeknowsoon
        March 23, 2017 at 9:17 pm

        K- thanks – I will check that out- Love Olga

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