Bagels, Sub rolls, Rolls that have no Countable Carbs? Diane Kress says: will make your sandwiches NEUTRAL!


As a person with Metabolism B and Type 2 diabetes, I have hollowed or “gutted” my bagels, rolls, sub rolls to help decrease their carb grams. But “hollowing” or “gutting” a regular bagel still contains about 30 grams net carb!

Thank goodness for bread products from The Great Low Carb Bread Company. bakes amazing low carb bread and bread products with the highest quality ingredients including Vital wheat gluten, almond flour, flax seed meal, etc. The bread is delivered to your door and uses the same ingredients you would use to bake your own low carb bread! It freezes well so stock up and reserve extra product in your freezer!

Even if you don’t hollow the rolls, bagels, sub rolls, these items are NEUTRAL on The Metabolism Miracle. (I hollow them to make more room for sandwich fillings!) I want to taste less roll and more egg, cheese, ham, and veggies. But some days, I just want a toasted, buttered hard roll and I can have it when I use products with NO impact on my blood glucose, insulin level.


• 1 -6” sub roll, bagel, or roll (
• 1/4 cup shredded cheese (cheddar is great!)
• 1 ounce lean ham, chopped
• 1-2 eggs, scrambled
• 1 tsp. butter, for scrambling eggs
Salad Mix:
• 1/2 cup baby arugula
• 1/2 small tomato, chopped
• 1 Tbls small red onion, finely chopped
• 1 tsp olive oil
• 1/8 teaspoon red pepper flakes
• Salt and pepper


To hollow the roll or bagel; slice it in half and gently pull out most of the soft bread.

Add the shredded cheese to the bottom half of your scooped bagel, 6” sub roll, or roll. (Don’t worry, as the cheese melts it will take up less space.)

Add chopped ham on top of the cheese

Put the whole roll on a treated baking sheet and bake the whole roll at 350 degrees F for 3 minutes. Melt the cheese but don’t over-bake the 6” sub roll, bagel, roll.

In the meantime; Scramble the eggs!

In a small fry pan over medium heat, lightly scramble 1-2 eggs/sandwich in some butter. Add salt and paper as desired.

When you’re ready to make the sandwiches, stuff the salad mix right into the top half of each roll.

Then lay the egg on the bottom half of the ham and cheese’d Great Low Carb Bread Company’s bagel or roll.

Cut the sandwich in half to reveal all the goodies.

Come on. How good does that look?

This sandwich idea and photos are from Full credit and thanks to this website.


About Diane Kress

Author of The New York Times Bestseller; The Metabolism Miracle, The Metabolism Miracle Cookbook, and The Diabetes Miracle. and The Metabolism Miracle, Revised Edition. Owner, developer, and administrator of The Metabolism Miracle's support site: Registered Dietitian, Certified Diabetes Educator, Email:
This entry was posted in Diane Kress, Diet, low carb, Met B, Metabolic syndrome, Metabolism B, prediabetes, The Metabolism Miracle, type 2 diabetes, Uncategorized and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

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