Keto And Bread: Are Bread Crumbs Keto-Friendly?

Breadcrumbs are a versatile ingredient used in a variety of dishes, from casseroles and fried foods to pasta toppings and pastries. However, traditional breadcrumbs made from flour or bread are not keto-friendly due to their high carbohydrate content. But that doesn't mean you have to give up your favourite dishes! There are several low-carb alternatives to breadcrumbs that you can use to make your meals keto-friendly.

How to make keto-friendly breadcrumbs

Breadcrumbs are a versatile ingredient used in a variety of dishes, from casseroles to fried foods, and are especially useful for creating a crunchy texture. However, traditional breadcrumbs are not keto-friendly due to their high carbohydrate content. Here is a guide on creating your own keto-friendly breadcrumbs at home.

Ingredients

You will need the following ingredients to make keto-friendly breadcrumbs:

• Keto-friendly bread of your choice (such as keto farmers bread)
• Optional seasonings: Italian seasoning, taco seasoning, everything bagel seasoning, sausage seasoning, or a combination of dried parsley flakes, garlic powder, onion powder, oregano, basil, salt, and pepper
• Optional: Almond flour or coconut flour for a higher yield

Equipment

• Magic Bullet or food processor
• Baking sheet
• Parchment paper
• Airtight container for storage (e.g. a glass jar)

Step-by-Step Instructions:

Step 1: Prepare the Bread

Start by preheating your oven to 120°C or 250°F. Then, select your keto bread of choice, ensuring it has minimal carbohydrates. For the best results, opt for a bread with a high amount of fiber, such as keto farmers bread.

Step 2: Slice and Cut the Bread

Slice the keto bread as thinly as possible. This will help speed up the drying process. After slicing, cut the bread slices into small squares. Don't worry if the pieces are uneven or if some crumbs fall apart.

Step 3: Bake the Bread

Line a baking sheet with parchment paper and place the bread squares on it in a single layer, ensuring they don't overlap. Bake in the oven for around 30 minutes, or until the bread pieces are dry and crispy. Adjust the baking time as needed depending on the size and thickness of your bread pieces.

Step 4: Grind the Bread

Let the baked bread pieces cool down, then transfer them to a Magic Bullet or food processor. If you wish to add any seasonings, now is the time to do so. Secure the lid and blend until you achieve the desired crumb consistency.

Storage

Keto breadcrumbs can be stored in an airtight container at room temperature for up to 3 months. They can also be refrigerated for up to 6 months or frozen for up to a year.

Tips and Variations:

• For a lighter colour, use white keto bread and cut off the outer layer of each slice before drying.
• For a crispier texture, toast the bread slices before blending, similar to the Japanese-style panko breadcrumbs.
• If you don't have a food processor, you can place the dried bread pieces in a sealable plastic bag and use a rolling pin to crush them into crumbs.
• For added flavour, season the breadcrumbs with Italian seasoning, taco seasoning, everything bagel seasoning, or sausage seasoning.
• For a higher yield, mix in some almond flour or coconut flour with the breadcrumbs.

Keto bread crumb alternatives

Breadcrumbs are a common ingredient in many dishes, but they are not keto-friendly due to their high carb content. Luckily, there are several alternatives that can be used to replace breadcrumbs in a keto diet. Here are some options for keto breadcrumb alternatives:

Pork Rinds

Pork rinds, also known as pork crackles or crackle chips, are a popular choice for keto breadcrumb substitutes. They are made from fried pig skin and can be found in the snacking or potato chip aisle. Pork rinds have a similar texture to breadcrumbs and can be used in the same way in recipes. They are also a zero-carb option, making them a great choice for those watching their carb intake. To make pork rind breadcrumbs, simply crush the pork rinds in a food processor or blender until they reach the desired consistency. You can also place them in a plastic bag and use a rolling pin to crush them for a more uneven, textured crumb.

Almond Meal/Flour

Almond meal, also known as almond flour, is another excellent option for keto breadcrumbs. It is made from ground almonds and is a good source of healthy fats, fiber, and various vitamins and minerals. Almond meal can be used as a 1:1 substitute for breadcrumbs in most recipes. It can also be seasoned to suit your dish, whether you're making something sweet or savoury.

Coconut Flour

Coconut flour is a great low-carb option that can be used as a breadcrumb substitute. It is made from ground coconut and is high in fiber, healthy fats, and protein. Coconut flour has a low glycemic index and can help maintain cardiovascular health and healthy cholesterol levels. When using coconut flour as a replacement for breadcrumbs, you may need to adjust the liquid quantities in your recipe as it is a thirsty flour.

Keto Breadcrumbs

If you don't want to give up your favourite crispy, crunchy toppings, you can make your own keto-friendly breadcrumbs using keto bread. Simply dry out slices of keto bread in the oven or by leaving them out to dry naturally, then blend them into crumbs using a food processor or blender. These breadcrumbs will have a very low carb count, depending on the type of keto bread used, and can be seasoned to suit your dish.

Other Alternatives

There are also several other alternatives that can be used in place of breadcrumbs in specific recipes:

• Psyllium husk
• Parmesan cheese
• Flaxseed meal
• Hemp hearts
• Protein powder
• Crushed nuts
• Crushed tortilla chips

Storing and freezing keto breadcrumbs

Storing keto breadcrumbs is simple and can be done in a few different ways. If you're planning to use your breadcrumbs within a week, you can store them in an airtight container in the refrigerator. For longer-term storage, freezing is a great option. Keto breadcrumbs can be frozen for up to 4-6 months. To freeze, simply place the breadcrumbs in a zip-lock bag, mason jar, or glass container, ensuring that they are thoroughly cooled before sealing. When you're ready to use your frozen breadcrumbs, be sure to thaw them completely before adding them to your recipes.

It's worth noting that before storing or freezing your keto breadcrumbs, it's important to ensure they are thoroughly dried. This will help prevent them from going bad during storage. You can dry your breadcrumbs using an oven on low heat, natural drying, or an air fryer.

By following these simple storage and freezing instructions, you can enjoy the convenience and versatility of having keto breadcrumbs on hand whenever you need to add some crunch to your favourite dishes.

How to use keto breadcrumbs

Keto breadcrumbs are a fantastic low-carb alternative to traditional breadcrumbs. They can be used in a variety of ways to add a crunchy texture to your meals. Here are some tips on how to use keto breadcrumbs to elevate your cooking:

Making Keto Breadcrumbs

Keto breadcrumbs can be easily made at home using a few simple ingredients. The most common base ingredient is pork rinds, which are crushed into a fine texture. You can use a food processor, blender, or place them in a plastic bag and crush them with a rolling pin to achieve the desired consistency. Additionally, you can use keto-friendly bread slices, which are dried in the oven, air fryer, or through natural drying, and then blended into crumbs.

Storing Keto Breadcrumbs

Keto breadcrumbs can be stored in an airtight container at room temperature for up to 6 months. You can also freeze them in a sealed ziplock bag for up to 6 months. Proper storage ensures that your keto breadcrumbs remain fresh and crisp.

Using Keto Breadcrumbs in Recipes

Keto breadcrumbs are incredibly versatile and can be used as a 1:1 substitute for traditional breadcrumbs in most recipes. Here are some specific ways to incorporate them into your cooking:

• Coating for Fried Foods: Keto breadcrumbs are perfect for breading chicken, fish, onion rings, or any food you plan to fry. They add a delicious crispy texture to your meals.
• Thickening Stews and Broths: Just like traditional breadcrumbs, keto breadcrumbs can be used to thicken your stews and broths. They provide body and a subtle flavour enhancement.
• Topping for Casseroles and Pasta: Sprinkle keto breadcrumbs on your casseroles or pasta dishes before baking to add a crunchy texture and golden colour to the topping.
• Binding Agent: Keto breadcrumbs can be used as a vegan alternative to eggs when binding ingredients together. This is especially useful for making vegetarian patties or meat substitutes.
• Coating for Sausage Balls: Instead of using almond flour, coat your sausage balls with keto breadcrumbs before frying or baking. This adds a delightful crunch to your appetizers.
• Breading for Crab Cakes: Traditional crab cakes often use breadcrumbs, and keto breadcrumbs make an excellent low-carb alternative. They help bind the crab cakes and give them a crispy exterior.
• Coating for Fried Vegetables: Vegetables like zucchini, pumpkin, or eggplant can be coated in keto breadcrumbs and then fried or baked. This adds a whole new dimension of flavour and texture to your vegetable dishes.
• Topping for Mac and Cheese: Sprinkle keto breadcrumbs on top of your mac and cheese before baking to create a golden, crispy topping that complements the creamy pasta.
• Coating for Mozzarella Sticks: Bread your mozzarella sticks with keto breadcrumbs before frying to create a crispy exterior that beautifully contrasts the melted cheese inside.

With these tips and tricks, you can incorporate keto breadcrumbs into your cooking to create delicious, low-carb versions of your favourite dishes. Get creative and experiment with different recipes to discover the versatility of keto breadcrumbs!

Nutritional information for keto breadcrumbs

Regular breadcrumbs are not keto-friendly. Typically, one cup of grain-based traditional breadcrumbs contains 78 grams of carbs, 14 grams of protein, and 6 grams of fat.

However, there are several alternatives to regular breadcrumbs that are keto-friendly.

Pork Rinds

Pork rinds are a popular substitute for breadcrumbs. They are made from fried pig skin and are a common snack in many countries. Pork rinds are ideal for a keto diet as they contain zero carbs. One ounce of pork rinds contains 152 calories, 9 grams of fat, 17 grams of protein, and zero grams of carbs.

Almond Meal/Flour

Almond meal or almond flour is another excellent option for keto breadcrumbs. It is made from ground almonds and is gluten-free, rich in fiber, and a good source of vitamins and minerals. A quarter-cup of almond meal contains around 180 calories, 15 grams of fat, 3 grams of net carbs, 2 grams of fiber, and 7 grams of protein.

Coconut Flour

Coconut flour is a low-carb, gluten-free option for keto breadcrumbs. It is made from ground-up coconut and is high in fiber, healthy fats, and protein. Coconut flour also has a low glycemic index and can aid in maintaining cardiovascular health and healthy cholesterol levels. Two tablespoons of organic coconut flour contain 124 calories, 4.2 grams of fat, 6.1 grams of net carbs, and almost 5 grams of protein.

Panko Breadcrumbs

Panko breadcrumbs are a common type of breadcrumb used in Japanese cuisine. They are made from yeast, wheat flour, and oil, and are lighter and crispier than regular breadcrumbs. Panko absorbs less grease and oil, resulting in a lighter dish. A quarter-cup of panko contains about 70 calories, including 14 grams of net carbs, 3 grams of protein, and half a gram of fat.

Homemade Keto Breadcrumbs

You can also make your own keto breadcrumbs at home using keto bread. The nutritional value of homemade keto breadcrumbs will depend on the type of keto bread used, but typically, they are low in carbs and can be flavoured with herbs and seasonings.

Frequently asked questions