Keto Sandwich Thins: Delicious Low-Carb Bread Alternatives

If you're following a keto, low-carb, gluten-free, or sugar-free diet, you might miss bread. Fortunately, there are alternatives! This article explores recipes for keto-friendly sandwich thins that can replace traditional bread in various meals.

The Allure of Sandwich Thins

The appeal of sandwich thins lies in their versatility. They can be used as hamburger buns, sandwich bread, tortillas, or even hashbrown substitutes. For those seeking to reduce their carbohydrate intake, these thins offer a way to enjoy favorite meals without compromising dietary goals.

Cauliflower Sandwich Thins

Inspiration and Convenience

Many people in weight-loss communities have raved about pre-packaged cauliflower sandwich thins. However, these products aren't always readily available in local stores. This scarcity has led to the creation of homemade versions, offering a convenient solution for those who can't find them in stores.

Simple Recipe Using Riced Cauliflower

This simple recipe uses a steamable bag of riced cauliflower. Once cooked and cooled, the riced cauliflower is combined with beaten eggs, parmesan cheese, mozzarella cheese, salt, pepper, and smoked paprika. This mixture forms the base for the cauliflower thins.

Shaping the Thins

The cauliflower mixture is portioned onto a baking sheet and shaped into four-inch patties using a silicon spatula. This method is more effective than using hands, as the mixture tends to be wet and sticky. Preparing the recipe this way creates a one-bowl, no-fuss process.

Read also: Is Arnold Keto Bread Healthy?

Versatile Uses

Cauliflower sandwich thins can be used in several ways, such as for hamburgers, open-face sandwiches with fillings like chicken salad or egg salad, or as hashbrown replacements for breakfast.

Recipe: Easy Cauliflower Sandwich Thins

Ingredients:

• 1 (12 oz) package steamable, frozen cauliflower rice
• 1/3 cup grated parmesan cheese
• 1/3 cup shredded mozzarella cheese
• 2 tablespoons coconut flour
• 1/4 teaspoon salt (to taste)
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon smoked paprika
• 2 large eggs, beaten

Directions:

1. Line a baking sheet with a non-stick silicon mat or parchment paper and set it aside. Preheat oven to 400°F.
2. Cook the steamable cauliflower rice according to package directions. Transfer cooked cauliflower to a large mixing bowl and allow it to cool completely.
3. After the cauliflower rice is completely cooled, add the remainder of the ingredients into the mixing bowl. Stir the mixture with a wooden spoon until it’s well-combined.
4. Use a 1/4 cup measuring cup to portion out the cauliflower mixture onto the prepared baking sheet.
5. Using the flat side of a small silicon spatula, press and shape the cauliflower mixture portions into 4 or 4.5 inch patties (each round should be about 1/3 inch in thickness). Smooth the edges to make the cauliflower sandwich thins sturdier and easier to handle when piled with sandwich fillings.
6. Bake for 20 minutes or until the edges are golden brown and the cauliflower rounds appear done in the center.
7. Transfer baking dish to a rack and allow them to cool completely. Serve at room temperature as a substitute for hamburger buns or bread for any sandwich.

Fathead Dough Sandwich Thins

Great Texture and Variation

This recipe is a variation of fathead dough, known for its great texture.

Optional Xanthan Gum

Xanthan gum can be added to give the bread a little more elasticity and a softer texture.

Tips for Success

• Line a baking sheet with parchment paper.
• If the dough seems a little sticky, let the dough rest for about 5 minutes to allow the almond flour to absorb moisture.
• Use a full-fat, low-moisture mozzarella. If the dough is still wet or sticky, it is most likely due to moisture in the mozzarella.
• Remove the sandwich thins from the baking sheets to cool.

Recipe: Fathead Dough Sandwich Thins

Ingredients:

• 2 cups shredded whole milk mozzarella
• 2 ounces cream cheese
• 2 large eggs
• 1.5 cups almond flour
• ¼ cup golden flax meal
• 1 teaspoon baking soda
• ½ teaspoon xanthan gum (optional)

Instructions:

1. Preheat the oven to 400 °F. Line one or two baking sheets with parchment paper.
2. In a large bowl, combine the mozzarella and cream cheese and melt in the microwave. Check at 20 seconds, if not melted completely, mix a little and microwave in 10 second intervals until melted.
3. Mix the cheeses together until smooth and creamy.
4. Add the eggs to the cheese mixture and mix well until thoroughly combined. Make sure the cheese mix has cooled just a little otherwise the egg will cook. This part takes a little 'elbow grease'.
5. In a separate bowl, combine the almond flour, golden flax meal, baking soda and xanthan gum, if using.
6. Add the dry ingredients to the cheese mixture. The dough will be a bit sticky and thick.
7. Form the dough into a large ball and separate into 8 smaller balls.
8. Place balls, one at a time, between two pieces of parchment paper and roll with a rolling pin to about 4 inches in diameter.
9. If the dough seems a little sticky, let it rest for about 5 minutes. The almond flour will absorb the moisture.
10. Use a full-fat, low moisture mozzarella. If the dough is a little wet or sticky, it is most likely due to moisture in the mozzarella.
11. When microwaving the cheeses, heat for 10 seconds, stir, then heat for another 10 seconds. Depending on your microwave, it may take more time to melt.

Other Low-Carb Sandwich Thin Recipes

Muffin Top Pan Method

This method uses muffin top pans to create sandwich thins.

Ingredients:

• Flour
• Baking powder
• Eggs
• Water
• Butter

Instructions:

1. Preheat oven to 350. Grease the openings of 2 muffin top pans with butter.
2. In a medium bowl, blend flour and baking powder.
3. Add eggs and water.
4. Using hand mixer, blend on low speed. Add butter and blend until well incorporated.
5. Let sit 5 minutes and stir again until smooth.
6. Using a 1/4 cup measuring cup or a large ice cream scoop add batter to make 6-8 sandwich thins.
7. Hit pan on counter to spread batter.
8. Bake 12-15 minutes.

Considerations for Ingredients

Almond Flour

Almond flour is considered to be FODMAP-friendly in limited portions. ¼ cup of almond flour per serving is considered to be low-FODMAP.

Read also: Easy Low-Carb Cheese Crackers

Mozzarella

Mozzarella is a soft cheese that tends to have a lower fat and sodium content compared to other cheeses. It is a good source of calcium, potassium, phosphorus, zinc, biotin, niacin, riboflavin and vitamins A, D and E. It can be purchased in full-fat and low-fat varieties to suit different caloric needs. Mozzarella cheese is also low-FODMAP due to its low lactose content. Servings up to about ½ cup (60 grams) are considered to be FODMAP-friendly portions.

Nutritional Yeast

Nutritional yeast is a dry, keto and FODMAP-friendly, inactive form of yeast, also referred to as ‘nooch’. It is yellow in color and can be found in flakes or powder. With a yeasty, nutty, cheesy flavor, it complements many vegan sauces and cheese, but can also be used for flavor in yeast-free breads. It is high in vitamins, minerals and antioxidants. Try sprinkling nutritional yeast on vegetables, eggs or avocado for an added nutrient boost.

Cream Cheese

Cream cheese is low-FODMAP in relatively small amounts. Monash University has added cream cheese as a FODMAP-friendly cheese in servings up to 2 tablespoons.

Gluten-Free Bread Challenges

Creating yeast bread without gluten can be challenging. Many low-carb, gluten-free breads contain a lot of fiber.

Serving Suggestions

Low Carb Sandwich Thins are versatile and can be used in various ways:

Read also: Keto Calorie Counting: A Detailed Guide

• Toasted with butter or cream cheese
• Made into french toast by soaking in egg with cinnamon and Stevia and frying in butter
• As a breakfast sandwich with Egg Salad
• Toasted open faced for Avocado Toast
• As hamburger buns

Copycat Joseph's Sandwich Thins

Replicating a Discontinued Product

Joseph’s Sandwich Thins, a 6-carb-a-piece product, were discontinued in 2019. This led to attempts to replicate them using Vital Wheat Gluten, Oat Flour, and Ground Yellow Flax Meal.

Recipe Adjustments

The dough may come out a bit wet, requiring the addition of Oat Flour and Vital Wheat Gluten to stiffen it up. The dough can be allowed to rise for a shorter time for flatbreads or longer for rolls or a loaf of bread.

Activating the Yeast

A sweetener, such as a scant teaspoon of honey, can be used to activate the yeast. The carbs in the honey are consumed by the yeast during proofing.

Slicing Tips

To cut sandwich thins in half, turn the roll underside up and use a large, serrated knife to slice horizontally.

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