plant based keto

These vegan keto sandwich rolls are so similar to traditional bread but have only 4 net carbs! 

Especially because of the different flours being used, weighing ingredients is preferred.

Vegan Keto Sandwich Rolls

instant yeast (2 1/4 tsp)

maple syrup or sugar (1 tsp)

milliliters warm water @ 110°F (1 ½ cup)

Ground Golden flax meal (1 cup + 2 tbsp)

Vital Wheat Gluten (1 cup + 3 tbsp + 1 ½ tsp)

Oat Fiber (8 tbsp + 1 ½ tsp PACKED)

salt (1 tsp)

In the mixer, combine yeast, maple syrup, and...

In the mixer, combine yeast, maple syrup, and warm water. Let bloom for 5 minutes,

Add dry ingredients. Stir to form dough. Knead...

Add dry ingredients. Stir to form dough. Knead @ speed 3 for 8 minutes.

Divide into 8, then shape using baguette style:...

Divide into 8, then shape using baguette style: roll ball, flatten, roll up and pinch along seam, and roll smooth using tented hands (see video). Place on a baguette pan and cover with plastic wrap or damp, lint-free kitchen towel.

Rise 90 minutes until tripled. Meanwhile, preheat the...

Rise 90 minutes until tripled. Meanwhile, preheat the oven to 400°F.

When fully risen and oven is preheated, spray...

When fully risen and oven is preheated, spray with water, slash across tops of risen loaves. 

Place baguettes on the centre rack, spray with...

Place baguettes on the centre rack, spray with water and close. Bake for 30 minutes.

https://www.youtube.com/watch?v=J236s0iCJQk

Hello friends! For our next culinary contradiction, I give you bread without carbs! Well, next to no carbs; just under 4 net carbs per roll 😉 Though this recipe looks like some kind of devilry, this vegan keto bread tastes like heaven!

These plant-based low carb buns have a wonderful toasty aroma from oat fiber, ALA from golden flax seeds, plus lots of protein from vital wheat gluten. Plus they have that authentic yeasty flavour because they are made with the same process as traditional wheat bread.

I almost named titled this "It tastes like bread because it's made from bread!" But only those who experienced the heyday of Splenda would get it.

But why vegan keto sandwich rolls at all? 
For purely selfish reasons, of course! I have to stay keto in order to keep my chronic tendonitis symptoms away. But I still want to have homemade sandwich rolls occasionally! And if you have your own reasons for keeping it low carb, then I'm happy to help. 

By the way, my inspiration for this recipe were the keto buns from my local Save-On-Foods bakery! They are great but expensive so I took the ingredient list, kept the stuff I could buy easily and skipped the ingredients that I couldn't. Then it was months of adjusting ratios and the baking method until I came out with buns that were even more delicious than the original!

Please keep in mind that while I love to have these buns sometimes, they are still a highly processed food. And as mentioned in the video, please drink LOTS of water when indulging in food like this that isn't water-rich while being very high in fiber.

WRITTEN RECIPE: https://www.marystestkitchen.com/vegan-keto-sandwich-rolls/

IMPORTANT INGREDIENT NOTE: that I particularly like the Anthony's brand of Vital Wheat Gluten. I find it has less of the gluten-y aroma compared to Bob's Red Mill. Also, Anthony's Oat Fiber has zero net carbs but other brands may have more. Please keep this in mind when sourcing ingredients.

MORE EXPENSIVE?
Some people have inquired to the cost and based on the cost of ingredients in Canadian Dollars for me, each batch cost me $5.66, working out to 71 cents per roll. For me, this is about the same or a little more than the cost of regular store-bought rolls but significantly less than buying store-bought KETO rolls.

NUTRITION INFO (according to cronometer) per roll which is 1/8th of the total recipe:
162.7 calories
7.6g fat
20.2g protein
3.7g net carbs (17.7g total carbohydrates, of which 14g is from fiber, 0.7g from sugar)
1% DV Calcium, 12% DV Iron

IS IT REALLY KETO?
There's a lot of misinformation about what keto is or isn't. Here's a simple explanation.

The keto diet helps the body get into ketosis (the state in which the body primarily is burning fat for fuel) and stay in that state with the minimization of net carbs. This bread can easily be a part of a balanced keto diet with its super low carb count.

Recently (March 2023), I checked the effect of this bread on my blood glucose with a CGM. It did not raise my blood sugar at all. The line stayed flat as if I was still in a fasted state.

I think the confusion is when some "gurus" on YouTube claim that their grain-free/lectin-free/legume-free/plant-free way is the only way to do keto right. Only YOU can tell what helps put your body in ketosis in a healthy way. NOT these strangers!

CAN I MAKE THIS GLUTEN-FREE?
Not for this recipe, but you make THIS Vegan Keto Gluten-Free Sandwich Roll recipe instead: https://youtu.be/Zf-B-7HCiEE

CAN I MAKE THIS INTO A LOAF?
Yes! Here's the tutorial on that: https://youtu.be/aBLa3m13Ito

Cheers,

Mary

-- LINKS --

VEGAN KETO SANDWICH ROLLS printable recipe: https://www.marystestkitchen.com/vegan-keto-sandwich-rolls/

GF VEGAN KETO ROLLS: https://youtu.be/Zf-B-7HCiEE

VEGAN KETO PIZZA CRUST: https://youtu.be/cc3y4cgxVLA

HOW TO MAKE BANH MI (Vietnamese Baguettes) video: https://www.youtube.com/watch?v=o5WHfwuO3II

SOY-FREE TOFU video: https://www.youtube.com/watch?v=jB6425Cw7Yw

CHICKENLESS CHICKEN video: https://www.youtube.com/watch?v=QU_cR00Esbw

-- PRODUCT LINKS* --
These are affiliate links which I earn a commission from when you use them to make purchases. There is no extra cost to you.

ANTHONY'S ORGANIC OAT FIBER: https://amzn.to/3T35Dgn
For Canada: https://amzn.to/3VvcmB3

ANTHONY'S VITAL WHEAT GLUTEN: https://amzn.to/3VxV5XW
For Canada: https://amzn.to/3gbiDSd

NON-STICK BAGUETTE PAN: https://amzn.to/3syUaKk
For Canada: https://amzn.to/3exaZ4f

*Some links are affiliate links. This means I'll earn a small commission if you make a purchase through the link at no extra cost to you. This helps me buy supplies to make more videos so thank you!
In particular, we are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Some links on this site may lead to Amazon.com or other Amazon sites.

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