Keto Zero-Carb Sandwich Bread is soft, spongy, sturdy, and toasts well.
It’s my new favourite. With just a few ingredients of minimal quantities, you can whip this up in minutes and you don’t even need a loaf mould.
As usual, no yeast and no gluten. Yet it’s nothing like the keto protein breads you may have tried and found to be more akin to memory foam and lacking substance.
This one will make you feel satiated. Guaranteed. And if you prefer toasted bread, this is it! Plus you have two options: slices or buns.
How to Make Keto Zero-Carb Sandwich Bread
If you have lupin flour, whey protein ISOLATE and bamboo flour (fibre), you’re good to go. The other dry ingredients are baking soda, xanthan gum and baking powder.
All these are keto staples that I repeatedly use in many of my creations, so if you’ve made my recipes recently, you will have them in your cupboard already. If you don’t, I know some of them are expensive, but they will last you absolutely ages. This particular keto recipe uses just 20g each of lupin and whey, and 15g of bamboo fibre. So 1Kg packs would yield 50 of the same, or 600 slices 😀
The liquids are just extra virgin olive oil, apple cider vinegar and water.
You’ll need 3 mixing bowl: a large one for the egg whites, a medium one for the yolks mix, and a small one to mix your dry ingredients into.
You will also need an electric whisk – unless you want to beat the egg whites manually – which could take some time…
Lastly, a large silicone baking sheet will come in handy. You could use a sheet of non-stick baking paper, but I have found that silicone works better.
Much like my Burger Buns, you whip the egg whites until very firm. Then you whip the yolks and add the liquids. Once you’ve added the dry ingredients you’re almost there. Combine with the whipped whites, then spread the mixture onto your silicone sheet and bake. After baking, all you have to do is cut the bread into 12 squares.
You can of course create bread buns if you prefer: drop well-spaced, heaped spoonfuls over your sheet, add more batter to each one until you have used up all of it, then spread out the heaps to create rounded, flattish shapes. Same baking time. Then use two to sandwich your fillings.
Now you have a choice. Portion the slices and freeze them, or store them loosely in an unsealed container, at room temperature. Because bamboo flour is hydrophilic, your slices will soften over time and feel a little moist and sticky, before eventually drying up, especially in high humidity conditions. Move them around every day, so air can circulate.
It’s not necessary, but your Keto Zero-Carb Sandwich Bread slices will be amazing if you toast them (N.B.: on very low setting).
Enjoy!
Keto Zero-Carb Sandwich Bread
Ingredients
- 4 large eggs room temperature,
220 g net weight, U.S. = XL eggs - 30 g extra virgin olive oil (U.S. option HERE)
- 1 tsp apple cider vinegar (U.S. option HERE)
- 20 g whey protein isolate (U.S. option HERE) MUST BE 'ISOLATE'
- 20 g lupin flour (U.S. option HERE)
- 15 g bamboo fibre (U.S. option HERE)
- 1 TBSP baking powder - 10g
- ¾ tsp xanthan gum (U.S. option HERE)
- ¾ tsp bicarbonate of soda (U.S. option HERE)
Instructions
- separate eggs: put yolks into a medium glass mixing bowl and whites into a large one.4 large eggs
- weigh and place dry ingredients into another mixing bowl, making sure to sift the lupin flour and baking powder; mix well using a fork or small wire whisk.20 g whey protein isolate, 20 g lupin flour, 15 g bamboo fibre, 1 TBSP baking powder, ¾ tsp xanthan gum, ¾ tsp bicarbonate of soda
- lay a large silicone baking sheet over an over rack and set it aside.
- pre-heat oven to
170 °C static. - using a hand-held electric whisk, whip egg whites to very stiff peaks.
- whip egg yolks with the same electric whisk at high speed (no need to rinse it first) until pale and creamy; add vinegar and oil, and whip; add 100g cold water, and whip again briefly.30 g extra virgin olive oil, 1 tsp apple cider vinegar
- tip the mixed dry ingredients into the egg yolk mixture, and incorporate manually, by fast whipping with the detached balloon whisk.
- immediately pour yolks mixture over whipped egg whites and, with the balloon whisk still detached, incorporate by stabbing and folding until you end up with a smooth batter.
- pour your batter over the silicone sheet, then use a spatula to spread it evenly to about 1/2” height across the entire sheet area, creating a square-corner rectangle. ALTERNATIVELY, drop 16 well-spaced heaps over 2 baking sheets and flatten them into a disc with the back of a spoon (or use 3 eggs for 12 larger buns).
- bake for 30 minutes.
- remove from oven and set aside for 5 minutes, then flip and peel away the silicone sheet.
- cut into 12 squares/rectangles and store, uncovered * (important - see notes), or freeze until needed.
Notes
Due to the bamboo flour, these sandwich slices/buns will feel dry to the touch at first, then will become slightly moist and sticky, then will start to dry up again, shrinking a little. Store the slices/buns uncovered, so that residual moisture evaporates, otherwise they will become too sticky and may even develop mould.
Best line the container you choose with non-stick baking paper and place the slices/buns loosely to allow for air circulation (I suggest shuffling them around every day).
After a few days, the slices/buns will begin to shrink a little and feel dry - this is when you can seal the container to stop any further drying. Unlike other keto or carnivore breads that contain white egg powder and/or gelatine which burn in the toaster, this bread toast well.
Set the toaster to the lowest temperature level and check/adjust thereafter. Toasting them when dry will yield a lovely, crispy shell with softer centre. Measure your ingredients accurately using Metric Kitchen Scales: Food Scales UK Food Scales U.S.
Nutrition
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Tried this bread. It was very dry to the point of choking. I regularly make your other bread with lupin and eggyolk powder for tweaking. I believe it’s the Bamboo fibre that’s the culprit. For the exorbitant price we pay for Bamboo fibre in Canada , the eggwhite powder with its also exorbitant price is far superior bread to this new bread recipe. The toasting, which incidentally helps with the dryness is not a game changer for me. I am still very very grateful and impressed with your recipes that I routinely use. Thank you for all you do especially with your insight of Lupin flour, a favourite of mine.
Hi Joanne, I appreciate your feedback, and thank you for the accolades.
You’re absolutely right that this bread is quite dry. But it shouldn’t be “chokey”, and if 0-3 days old it should be quite soft, although I admit that copious butter helps a lot.
If yours turned out so dry, I reckon it’s most likely down to the bamboo fibre or the whey isolate, or both. May I suggest that you try again, reducing the whey isolate and bamboo by 1/3rd each, to see if the texture is better for you.
I am very aware that egg white powder, bamboo fibre, and good quality whey protein isolate are super expensive in Canada – even with the lower UK prices I cry every time I need to re-order, so I feel your pain. It is the very reason why I keep trying to produce decent recipes that use those items minimally.
Unfortunately, I’m no longer a fan of the cheaper keto staples, i.e. coconut flour, almond flour, psyllium, flaxseed etc., for a variety of ethical and nutritional reasons. I do use those occasionally, but they’re rubbish for bread-type recipes.
Thanks again. Antya
Excellent. And so easy to make!
Hi there,
Is there a substitute for bamboo fibre? It is $60.00/lb on Amazon.ca! Please!?
Would oat fibre work? Please say, “yes!”
I have Lupin flour, I have Whey Isolate…and neither are any where near $60.00/lb.
Thank you,
Gladys,
Toronto, Canada
Hi Gladys, I’m so sorry, I would love to say oat fibre works, but it doesn’t. I’ve tried and tried and ended up throwing away every batch. Bamboo fibre is the one, unfortunately. I can’t believe it’s so expensive in Canada! Here in the UK you can buy 1Kg for £19 and that amount lasts absolutely ages. I don’t know what to suggest for you. Sorry!
Please, how much fibre does this contain. I like to do total carbohydrates not net. Carbs. Thanks
Joanne Morrison
Hello Joanne, the only fibre to add in is from the bamboo fibre (15g) and from the lupin flour (6.8g). That’s for the entire batch, so if you bake it as a sheet and cut it into 12 slices, the fibre to add in is 1.8g for each slice. Added to the 0.13g net carbs = 1.93g per slice.
This one is a Winner! My latest ‘bread’ turns out perfectly well whether baked as a ‘sheet’ and sliced into squares or baked as individual buns. Uses water instead of milk, so no carbs and fewer calories!