If you’re missing Rueben sandwiches on rye bread, today’s your lucky day! My Low Carb Mock Rye Bread gives you the flavors of rye without all the carbs. Trim Healthy Mamas, we love our Rueben in a Bowl but sometimes you just want a sandwich, right? Top it with lactofermented sauerkraut and an on-plan Thousand Island dressing and enjoy!
Do you celebrate St Patrick’s day?
We don’t, but we do love one of the traditional foods served during that time — corned beef. Particularly Reuben sandwiches on yummy rye bread.
However, if you’re gluten free, keto, low carbing, or following THM, rye bread is not an option! The Reuben in a Bowl recipe in the THM cookbook is fabulous, but sometimes you just want a sandwich, can I get a witness?
If you’re pining over a Reuben sandwich this year, today’s your lucky day. I have an easy, low-carb, THM -S friendly Low Carb Mock Rye Bread for you!
Learn more about Trim Healthy Mama (THM) here!
I had this idea rolling around in my head…
There just must be a way I could make a rye style bread without it actually being “bread.” You know, the kind that’s got gluten in it or is completely off-plan for THM.
As if by Providence, I happened upon the one ingredient I needed to make it happen while shopping at a local discount grocery store. For just a buck, too!
Caraway seeds are what give this Low Carb Mock Rye Bread its rye flavor! I prefer a seedless rye, but if you like the seeded variety feel free to toss some whole caraway seeds into the batter.
Another idea rolling around in my head…low carb rye cocktail bread! I took this recipe and did just that. Learn how to make these great party and snack breads here: Mock Rye Cocktail Bread.
The time change this week has, as usual, thrown me into a tailspin.
Providence again has apparently come to my aid!
I managed to come up with this Low Carb Mock Rye Bread by simply adapting one of my most popular recipes, Bread in a Mug (With a Secret Ingredient). After a few tries, I feel like I’ve really got it dialed in and I hope you like it!
I highly recommend baking this in the oven, but you can nuke it if that’s what you prefer (or all you have time for!).
If you have a square-ish dish to cook it in, it will be perfect for a sandwich, just slice in half! This gorgeous Corningware Etch dish is my go-to for sandwich-y breads, muffins, single servings of anything like soups and even casseroles, or any of my favorite, quick salads:
No matter how you cook it, let it cool completely (or at least almost, if you’d like it to still be warm), before removing from the dish and slicing.
One caveat, though…this is not exactly like a nice, chewy slice of real rye bread. It has the caraway flavor characteristic of rye bread, and makes a great on plan option for when you want a “real” Reuben sandwich.
You also might want to cut your Reuben in half. They are inherently messy, and when you’re using a bread that doesn’t have that sticky gluten in it, well, it can be a bit more so!
You might feel like you hit the lucky jackpot today with this Low Carb Mock Rye Bread recipe! I certainly hope so, because I sure did. I wanted a Reuben in the worst way but also wanted to stay on plan. The struggle is real sometimes. Having a tasty substitute for our favorite off-plan foods helps us keep on track!
Don’t forget to pin this Low Carb Mock Rye Bread recipe to your favorite Pinterest boards! Share your luck with your friends, too!
Need a side dish to make a great lunch? Try these eggplant fries!
Low Carb Mock Rye Bread
This Low Carb Mock Rye Bread is perfect for Reuben sandwiches! It's gluten free and Trim Healthy Mama (S) friendly. Make it seeded, if you prefer, or seedless.
Ingredients
- 1 egg
- 2 tablespoons THM Baking Blend, or homemade version
- 1 tablespoon THM Nutritional Yeast
- 3 tsp finely ground caraway seeds, plus a few whole seedsif you like seeded rye bread
- 1/2 teaspoon baking powder
- Pinch or 2 of granulated stevia
- 1 teaspoon butter
- 1 to 2 tablespoons water, for consistency, as needed
Instructions
If BAKING IN THE OVEN
- Preheat oven to 350
- Spray an oven-save baking dish with cooking spray or grease with butter
- In a small bowl, mix together all ingredients EXCEPT water
- Add water, 1 tablespoon at a time, until you reach the desired consistency. It should be like a muffin batter.
- Pour batter into prepared baking dish.
- Bake for 25-30 minutes or until cooked through.
- Remove from oven and let cool almost completely before removing from the dish.
If USING THE MICROWAVE
- Prepare a microwave safe dish or bowl with cooking spray or butter.
- In a small bowl, mix together all ingredients EXCEPT water
- Add water, 1 tablespoon at a time, until you reach the desired consistency. It should be like a muffin batter.
- Pour batter into prepared dish.
- Microwave on high for 1 to 1:30 minutes, or until cooked through.
- Remove from microwave and let cool completely before removing from the dish.
- Slice and fill with your favorite rye bread sandwich fillings!
Notes
Trim Healthy Mamas
This is an S style recipe so eat it with your favorite S friendly sandwich fillings, or buttered and alongside your favorite S meal. Slice and toast, if you like, too!
Notes on Cook Time
Since I included both oven and microwave instructions I changed the headings above to show Oven Time and Microwave Time. The total time could not be deleted or changed so disregard. It will either be around half an hour if you bake in the oven or a few minutes if you use a microwave.
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Nutrition Information:
Yield: 1 Serving Size: 1 recipeAmount Per Serving: Calories: 107.2Total Fat: 6.3gSaturated Fat: 2.5gTrans Fat: 0gUnsaturated Fat: 1.9gCholesterol: 10.2mgSodium: 283.4mgCarbohydrates: 12gNet Carbohydrates: 2.1gFiber: 9.1gSugar: 1gProtein: 7.4g
Marian Parkes says
What is THM baking mix and how can I make it?
Dawn Yoder says
Hi Marian! Sorry for such a late reply, I do try to respond to comments as soon as I get them. I’ve had a bit of a rough few weeks lately.
THM Baking Blend is available through the THM Store. You can click here to order it via my affiliate link (and thank you if you do) should you decide you just want to order it.
There are several DIY recipes for a similar baking mix out there, such as the one on Briana Thomas’ site, Chrissy Benoit in Love, and Wonderfully Made and Dearly Loved. I believe in the Trim Healthy Table book it talks about a “frugal flour blend” that is equal parts ground flax meal, ground almond flour, and coconut flour. One thing to keep in mind about that one is not good for a Fuel Pull or E setting as it contains too much fat. Baking mixes that include a good amount of oat fiber are probably going to be Fuel Pull safe or pretty close anyway. THM Baking Blend is definitely safe for Fuel Pulls and E’s. If you’re looking at homemade versions you’ll want to calculate the fats and carbs to make sure it is FP and E safe.
The oat fiber is not the same as oat flour though, it is just fiber which lightens up the fattier ground flour alternatives without adding carbs. I HIGHLY recommend the THM brand of oat fiber. I had used another brand that reminded me of stale cardboard. It was just awful! I assumed that’s just the way oat fiber was until I tried the THM brand and what a difference. I have heard there’s another good brand that is similar to the THM brand but I can’t remember off the top of my head what it is. It is definitely NOT NuNaturals, just so you know.
Homemade baking mixes are a wonderful, frugal alternative to the THM Baking Blend but may not always work the same so just be forewarned. Hope that helps! Thanks for stopping by!
Rosaly says
How much stevia if you don’t have the granulated stevia? Can’t wait to try
Dawn Yoder says
Hi Rosaly! Sorry for the delay in replying, this summer has been so busy! If you’re talking about pure stevia extract I wouldn’t do more than a pinch or just leave it out entirely. Thanks for stopping by, I hope you enjoy/ed it!
Sherri says
What size pan would be needed for cooking the rye bread in the oven?
Thanks
Dawn Yoder says
Hi Sherri!
The square baking dish I used was a 20 ounce capacity. It would depend on how thick and what shape you want, really. I haven’t tried it in any other pans or baking dishes.
Jane V Smith says
I cooked mine in a muffin top pan, worked out great! Can I please have the nutritional stats on this bread? My husband really liked it! Thank you.
Dawn Yoder says
Hi Jane, I’ve added the nutrition facts to the recipe card. What a great idea to use a muffin top pan! Thanks for that suggestion!