Croutons On Keto: What's The Verdict?

Croutons are a great addition to any salad or soup, but are they keto-friendly? The answer is yes, but with a caveat: traditional croutons are not keto-friendly as they are typically made with flour and wheat. However, you can easily make low-carb, keto-friendly croutons at home using keto bread.

There are plenty of keto bread options available, both store-bought and homemade, that can be used to make croutons. You can season them with olive oil, Italian seasoning, garlic powder, salt, and pepper, and then bake or fry them to crispy perfection.

So, if you're following a keto diet and have been missing the crunch of croutons, fear not! With a few simple ingredients and a little time in the kitchen, you can enjoy this tasty addition to your meals once again.

Keto Croutons Recipe

Ingredients:

• 3 large egg whites
• 9 tablespoons almond flour (54g; use 8.5 tablespoons if your almond flour is super fine)
• 3/4 teaspoon psyllium husk powder
• 3/4 teaspoon baking powder
• 1.5 tablespoons water
• 3 tablespoons olive oil
• 1 garlic clove, minced, or 1/2 teaspoon garlic powder
• 1/3-1/2 teaspoon flaked sea salt, to taste
• 1/4 teaspoon black pepper
• 1 tablespoon dried Italian herbs

Method:

• Preheat the oven to 375F / 190C (or 340F / 170C fan).
• Combine the egg whites, almond flour, psyllium husk, baking powder, and water in a bowl and mix with a fork.
• Grease a 5 x 5-inch container and fill it with the bread dough.
• Microwave for 3 minutes on high.
• Allow to cool, then chop into 30 cubes.
• Mix the ingredients for the topping in a bowl: olive oil, Italian seasoning, salt, pepper, and garlic.
• Toss the croutons in the olive oil mix and bake until crisp (20-25 minutes), turning once.

Tips:

• Make sure you use psyllium husk powder, which is a very fine powder. If you only have whole psyllium husks (these look like little sticks), use 1.5 teaspoons.
• My microwave operates at 900 watts. If your microwave cooks at a lower power level, increase the time by 10 seconds or more. If it cooks at 1000W or higher, reduce the time by 10-20 seconds.
• You can also bake the bread in the oven: preheat it to 180C / 350F (or 160C / 320F fan) and bake for approximately 20 minutes or until a skewer inserted comes out clean.
• For nut-free bread, use a 50/50 mix of sesame and sunflower seed flour instead of almond flour.
• You can use any container, but cooking times may differ slightly.
• Instead of using the oven, you can crisp up the croutons in an air fryer: set it to 180C / 350F and bake for 15 minutes, shaking the basket halfway through.
• Alternatively, use a grill/broiler: pre-heat the grill and toast until golden brown, shaking the pan regularly. Use the middle or a lower rack to ensure the bread does not burn.
• You can also pan-fry the croutons over low heat until browned evenly, but you will get a more even and crunchy result if you use the oven.
• Try using different spices such as onion powder, oregano, cumin, paprika, or za'atar. You can also add a little grated parmesan cheese.

Storage:

Store keto croutons in an airtight container at room temperature for up to 5 days. You can also freeze them, but they will lose their crunch. To crisp them up again, pop them back into the oven or air fryer to dry them out.

Keto-Friendly Croutons

Croutons are a great way to add some crunch and flavor to your favorite keto soups or salads. Here are some tips and recipes to make delicious, keto-friendly croutons at home.

Ingredients

The key to making keto-friendly croutons is to use a keto-friendly bread as your base. You can either make your own bread from scratch or purchase a ready-made loaf. Here are some options for keto bread:

• Keto White Bread
• Almond Flour Bread
• Fathead Bagels
• 90-Second Bread
• Keto Coconut Flour Bread
• Keto Bread Mix

Once you have your bread, you will need some seasonings and oils to add flavor and crispiness. Here are some common ingredients used in keto crouton recipes:

• Olive oil
• Butter
• Italian seasoning
• Garlic powder
• Sea salt
• Black pepper
• Parmesan cheese
• Oregano
• Parsley

Preparation Methods

There are several ways to prepare keto croutons, depending on your preferred cooking method and desired level of crispiness. Here are some common preparation methods:

• Oven-baking: Preheat your oven to 350°F and line a baking sheet with parchment paper. Cut your bread into uniform cubes and toss them with olive oil and seasonings. Spread the bread cubes on the prepared baking sheet and bake for 20-25 minutes, or until golden brown and crispy.
• Stovetop: Heat a large skillet over medium heat and add olive oil. Cut your bread into cubes and toss them in the hot oil along with your desired seasonings. Constantly stir the bread cubes until they are golden brown and crunchy, which should take about 5 minutes.
• Air fryer: Set your air fryer to 350°F and prepare your bread cubes as mentioned above. Place the bread cubes in the air fryer basket and bake for 15 minutes, shaking the basket halfway through.
• Microwave: This method is ideal for making a quick, small batch of croutons. Simply grease a microwave-safe container and prepare your bread dough by mixing egg whites, almond flour, psyllium husk, baking powder, and water. Microwave for 3 minutes, then allow to cool and chop into cubes.

Storage

Keto croutons can be stored in an airtight container at room temperature for up to 5 days. If you want to store them for a longer period, it is best to freeze them. However, keep in mind that freezing may cause them to lose their crunch, so you may need to reheat them in the oven or air fryer before serving.

Serving Suggestions

• Salads: Sprinkle them over your favorite green salad, Caesar salad, or keto panzanella salad.
• Soups: Add some crunch to your soup, such as a creamy butternut squash soup or roasted cauliflower soup.
• Snacks: Enjoy them as a crunchy, salty snack on their own or with your favorite keto dip.
• Casseroles and Stuffing: Use them as a topping for casseroles or stuffings, such as in a turkey or chicken dish.
• Eggs: Stir them into your scrambled eggs for a unique twist.

Croutons for Salads

Croutons are a great addition to any salad, adding a lovely crunch to your meal. However, traditional croutons are not keto-friendly. Luckily, there are some delicious keto crouton options that you can make at home. These croutons are typically made with keto-friendly bread, seasoned with herbs and spices, and baked until crunchy. Here are some recipes and tips to make the perfect keto croutons for your salads.

Keto Crouton Recipes

Garlic Parmesan Keto Croutons

This recipe uses a combination of almond flour, psyllium husk powder, baking powder, garlic powder, avocado oil, and grated Parmesan cheese. The dough is baked, cut into squares, drizzled with oil, and sprinkled with cheese before being baked again to achieve the perfect crisp. These croutons are packed with flavour and go well with any salad.

Keto Parmesan Croutons

For those who love cheese, these croutons are a perfect crunchy treat. The ingredients include shredded Parmesan cheese, almond flour, psyllium husk powder, baking powder, sea salt, white wine or cider vinegar, boiling water, and egg whites. The dough is baked, split into halves, spread with a mixture of butter and Parmesan, and baked again until golden brown. These croutons can be enjoyed as a snack or crumbled over your favourite salad.

Low-Carb Gluten-Free Garlic Croutons

This recipe uses a 90-second bread recipe to make delicious gluten-free and keto-friendly croutons. The bread is made with blanched almond flour, baking powder, refined coconut oil, butter or olive oil, and optional Parmesan cheese. After microwaving the dough, cut it into cubes, season with garlic, parsley, and butter or oil, and bake until golden brown. These croutons are versatile and can be added to salads, soups, or even used as a crunchy topping for meat or fish.

Keto Croutons

If you're looking for a simple and crispy crouton recipe, this one is a great choice. All you need is keto bread, olive oil, dried oregano, salt, garlic powder, and white pepper. Cut the bread into chunks, mix with the other ingredients, and bake until crunchy. These croutons are perfect for adding texture and flavour to your keto salads.

Tips for Making Keto Croutons

• You can use different types of keto-friendly bread as a base for your croutons, such as almond flour bread, coconut flour bread, or vegan keto bread.
• When it comes to seasoning, feel free to experiment with different herbs and spices. Garlic, Italian seasoning, parsley, oregano, thyme, rosemary, or sage are all great options.
• You can bake the croutons in the oven, air fryer, or even pan-fry them for a crispy texture.
• Store your keto croutons in an airtight container at room temperature for up to 3-5 days. They may lose their crunch if frozen.

Croutons for Soups

Croutons are a great addition to soups and salads, adding a satisfying crunch to your meal. However, traditional croutons are not keto-friendly as they are made with flour and wheat. The good news is that you can easily make your own low-carb, gluten-free croutons at home using keto bread!

How to Make Keto Croutons:

First, you'll need some keto bread. You can either buy this or make it yourself using one of the many keto bread recipes available online. Here's a simple overview of the process:

• Preheat your oven to 150C/300F and line a cookie sheet with parchment paper.
• Cut your keto bread into 1cm chunks and place them into a large bowl.
• Drizzle the bread cubes with olive oil and toss to coat. You can also add some Italian seasoning, garlic powder, sea salt, and pepper for extra flavour.
• Spread the seasoned bread cubes on the prepared baking sheet, making sure they are not piled on top of each other.
• Bake for 20-25 minutes, stirring every 10 minutes, until the croutons are golden brown and crispy.
• Allow the croutons to cool completely before serving or storing.

Storing Your Keto Croutons:

Keto croutons are best stored in an airtight container at room temperature and will stay crispy for up to 3-5 days. If you want to store them for longer, you can keep them in the fridge for up to a week. Unfortunately, croutons don't freeze well as they tend to lose their crunch.

Using Your Keto Croutons:

Keto croutons are perfect for adding texture and flavour to your favourite soups and salads. Here are some ideas to get you started:

• Caesar Salad: Try croutons on a classic Caesar salad with a keto-friendly dressing.
• Green Salad: Top your salad greens and veggies with croutons and a creamy balsamic, ranch, or Caesar dressing.
• Keto Smoked Salmon Salad: Add some extra crunch to your smoked salmon salad.
• Low-carb Butternut Squash Soup: For a hearty and crunchy soup.
• Roasted Cauliflower Soup: Another tasty soup option that croutons go well with.
• Keto Panzanella Salad: Toss the croutons with Israeli salad for a quick and tasty tomato and bread salad.

Croutons for Snacking

Croutons are a great snack for those on a keto diet. They are crunchy, tasty, and can be made in a variety of ways to suit your taste preferences. Here are some tips and tricks for making delicious keto-friendly croutons that are perfect for snacking:

Choosing the Right Bread

The key to making keto croutons is to start with a keto-friendly bread. You can use a variety of keto bread options, such as:

• Keto White Bread
• Almond Flour Bread
• Fathead Bagels
• 90-Second Bread
• Vegan Keto Bread
• Keto Coconut Flour Bread

Seasonings and Flavors

The beauty of making your own croutons is that you can customize the flavors to your liking. Here are some seasoning and flavor options to consider:

• Italian seasoning
• Garlic powder
• Sea salt
• Black pepper
• Oregano
• Parsley
• Parmesan cheese
• Onion powder
• Cumin
• Paprika

Cooking Methods

There are several ways to cook your croutons, depending on your preferred texture and level of crispiness:

• Oven-baking: Preheat your oven to 350°F and bake the croutons for 20-25 minutes, or until golden brown and crispy.
• Air fryer: Set your air fryer to 350°F and cook for 15 minutes, shaking the basket halfway through.
• Grill/broiler: Preheat your grill and toast the croutons until golden brown, shaking the pan regularly to ensure even cooking.
• Pan-frying: Cook over low heat until the croutons are evenly browned.

Storage

Keto croutons are best stored in an airtight container at room temperature and can last for up to 5 days. If you want to store them for longer, you can try freezing them, but note that they may lose their crunch. To crisp them up again, pop them back into the oven or air fryer.

Serving Suggestions

While keto croutons are typically used in salads or soups, they also make a great snack on their own. You can also try crushing them and using them as breadcrumbs on low-carb veggies or proteins.

Frequently asked questions