Whether you call them grinders, hoagies or sub rolls, these low carb keto rolls are amazing in texture, gluten free and just 2 total carbs per serving!
What is a Sub Roll or Grinder?
In New England where I live, a grinder was the term for a hot sandwich, typically Italian Parmesan, meatballs or Italian deli meats and cheese, in a long, flat Italian Bread roll. Very rustic and crusty on the outside, but the inside was soft and fluffy.
The term "grinder" became popular because you really had to use your teeth to grind into that bread to take a bite.
The story that I've heard is that an Italian named Benedetto Capaldo from Groton, Connecticut invented the gigantic grinder. Eventually it became known as the "sub" because of Groton being the home for building submarines for the Navy.
Subs are typically cold sandwiches and got their abbreviated name because they look like submarines.
I will definitely not tell you that my low carb keto sub roll tastes even close to an Italian bread, but it is soft and fluffy in the center and a pretty great alternative for those who can't have gluten and need low carb.
How to Make a Low Carb Keto Sub Roll
This recipe is adapted from my Dairy Free Cloud Bread Loaf. Just a couple of extra ingredients to make a soft, chewy sub roll.
Preheat oven at 300 degrees F.
Place your egg whites in a stand mixer with vinegar and whip until stiff peaks. This should take about 10-15 minutes. Set aside.
Place the egg yolks in a high powered blender with the remaining ingredients and blend until smooth.
Spoon some of the yolk mixture into the whipped egg whites. Do this in 3 batches until combined.
Pour batter into a Sub Roll Pan using just 2 of the cavities.
Bake on the middle shelf of oven for 25-30 minutes. Shut oven off and keep in the oven for 5-10 minutes more. Allow to cool before removing and slicing.
This makes two 12 inch hoagie rolls. The serving is half of one hoagie roll or 6 inches.
How to Make a Keto BLT
Super easy to make a delicious Keto BLT sandwich with this delicious keto bread!
Take one serving of a hoagie roll and slice in half. Slather with some avocado oil mayonnaise on each half. Add lettuce, tomato and crispy bacon!
How to Make Keto French Bread Pizza
To turn these keto hoagie rolls into Keto French Bread pizza, slice one serving of my keto sub roll and toast the two halves. Add some marinara sauce, shredded mozzarella and pepperoni if desired.
Broil on high for 2-3 minutes until cheese is melted and enjoy!
Low Carb Keto Sub Roll FAQs
Can I replace the Egg White Protein?
Yes you can replace the egg white protein powder with whey protein but the loaf will deflate some so you have been warned. The texture will be different than using egg white protein, but will still taste delicious and more similar to my Cloud Bread Loaf with dairy.
Can I replace the mayonnaise with dairy?
I would not replace dairy for the mayonnaise because then you will essentially have my previous dairy cloud bread recipe and you won't have the same texture.
Can I replace the mayonnaise with avocado oil?
No, the texture will not turn out the same if you replace the mayo with avocado oil.
Can I make these into Hamburger rolls?
Do I need to use the liquid Allulose?
But be warned that the granular or another low carb granular sweetener could make your blender too thick to blend. You may need to add water to the granular to be able to mix in blender.
Best option might be to mix using a hand electric mixer instead. You could also just leave out the Allulose as some commenters have had success making the bread minus the Allulose.
Do I need the xanthan gum?
I think the texture is better when adding xanthan gum but it can be left out if you prefer.
Do I need the rye extract?
No you can leave out the rye extract but it really makes the hoagie rolls smell and taste like real bread!
How to Store Keto Sub Rolls
These rolls can be stored in an airtight container on the counter for up to 1 week. You can also freeze for up to 3 months.
Low Carb Keto Sub Rolls
Keto Sub Roll
- Preheat oven at 300 degrees F.
- Place your egg whites in a stand mixer with vinegarand whip until stiff peaks. This should take about 10-15 minutes. Set aside.
- Place the egg yolks in a high powered blender with the remaining ingredients and blend until smooth.
- Spoon some of the yolk mixture into the whipped egg whites and blend until combined. Do this in 3 batches until combined.
- Pour batter into a Sub Roll Pan using just 2 of the cavities.
- Bake on the middle shelf of oven for 25-30 minutes. Shut oven off and keep in the oven for 5-10 minutes more. Allow to cool before removing and slicing.
- This makes two 12 inch rolls. The serving is half of one sub roll or 6 inches.
- These rolls can be stored in an airtight container on the counter for up to 1 week. You can also freeze for up to 3 months.