Breads Flaxseed

Low Carb Sub Sandwich

A low carb sub sandwich recipe that has only 6g net carbs per sub.   It is high in fibre and very filling as well as being easy to make.

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 Roll
Course: Bread
Servings: 4 Rolls
Calories: 256 kcal
Author: Angela Coleby
Ingredients
  • 1/2 Cup 56g 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 250 ml boiling water
Instructions
  1. Preheat the oven to 180C/350F degrees.
  2. In a bowl add the coconut flour, ground flaxseed, psyllium husk powder, baking powder, salt and seasonings. Mix well.
  3. In another bowl, whisk the egg whites until stiff.
  4. Add the egg yolks to the coconut flour mixture and stir thoroughly.
  5. Add the olive oil and mix well. Then stir in the apple cider vinegar.
  6. Gently fold in the egg whites.
  7. 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.
  8. Split the mixture into 4 sections and take one section. Using your hands, make it into a sandwich sub shape.
  9. Place on a baking tray lined with parchment paper, and repeat for the rest of the dough.
  10. Bake for 25-30 minutes until firm and golden.
Recipe Notes

Makes 4 subs

Nutritional Info per sub – 256Calories, 16g Fat, 10g Protein, Total Carbs 17g, Fibre 11g, Net Carbs 6g

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

 

 

 

 

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23 comments

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.

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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!

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letmeknowsoon March 23, 2017 at 9:17 pm

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

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Cheesy Olive Bread - Divalicious Recipes March 23, 2017 at 9:19 pm

[…] and although it was slathered across French bread, I thought that it would be perfect for my low carb sub sandwiches. So, I made this into a low carb cheesy olive bread.   As well as a delicious lunch, you could […]

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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.

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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?

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lora April 17, 2017 at 2:02 am

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

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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.

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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

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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!

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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.

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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.

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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!

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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!!

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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!

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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?

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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.

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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

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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!

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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?

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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!

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stefeny June 18, 2017 at 12:06 pm

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

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Angela Coleby June 18, 2017 at 12:07 pm

Add some more psyllium husk powder.

Reply

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