Keto And Pita Bread: Can They Coexist?

The keto diet is a low-carb, high-fat diet that involves reducing carbohydrate intake and replacing it with fat. Bread is typically high in carbohydrates, but there are low-carb bread options available for those on the keto diet, such as keto pita bread. This type of bread is made with keto-friendly ingredients and has a low net carb count, making it a suitable option for those following a keto diet.

How to make keto pita bread

Ingredients:

• 1 cup almond flour
• 1/4 cup whey protein powder
• 3 tbsp psyllium husk powder
• 1 tbsp baking powder
• 1/2 tsp sea salt
• 2 tbsp avocado oil
• 1 tbsp apple cider vinegar
• 3 large egg whites
• 1/2 cup boiling water

Method:

Preheat the oven to 350°F (176°C). Line 2 baking sheets with parchment paper.

In a large bowl, mix together the almond flour, protein powder, psyllium husk powder, baking powder, and sea salt.

Add the avocado oil, apple cider vinegar, and egg whites. Stir until the mixture is uniform.

Pour in the boiling water and beat with a hand mixer at low speed for about a minute. The dough will absorb the water. Be careful not to over-mix.

Divide the dough into 6 balls. Place a ball between 2 pieces of lightly oiled parchment paper and roll out to about 1/8 inch (3.2 mm) thick, or 1/4 inch (6.4 mm) thick for thicker flatbread. Repeat with all the dough.

Place the flatbreads onto the lined baking sheets, leaving a 2-inch (5 cm) gap between each one.

Bake for about 15 minutes, swapping the pans on the racks halfway through, until firm.

Tips:

• If the dough is sticky and difficult to work with, place it in the fridge for 10-15 minutes to let it firm up.
• To transfer the flatbread to the baking sheet, use a large turner instead of your hands.
• If you don't have a hand mixer, a stand mixer will also work.
• If you don't have avocado oil, you can use olive oil instead.
• If you don't want to use whey protein powder, you can try a clean protein powder that doesn't contain thickeners or fillers. However, this may affect the pliability of the flatbread.
• If you want to make the pita bread nut-free, you can replace the almond flour with an equal amount of sesame flour.
• You can also experiment with different flavours and toppings, such as nigella seeds, garlic powder, thyme, or rosemary.

Keto pita bread ingredients

There are a variety of keto pita bread recipes, but they all have a few staple ingredients in common. Here is a list of ingredients you will need to make keto pita bread, followed by a more detailed description of each ingredient and its function.

• Inulin
• Xanthan Gum
• Coconut Flour
• Almond Meal or Flour
• Ultra-Fine Almond Flour
• Coconut Flour
• Whole Psyllium Husk
• Baking Powder
• Whey Protein Powder
• Avocado Oil
• Apple Cider Vinegar
• Egg Whites
• Boiling Water

Inulin:

Inulin is used to activate the yeast. It is not commonly found in supermarkets but is available in most health food stores and low-carb suppliers.

Xanthan Gum:

Xanthan gum is needed to help hold the pita bread together. It is available in the gluten-free aisle of most supermarkets.

Coconut Flour:

Coconut flour is one of the main ingredients in keto pita bread. It is important to note that the recipe calls for coconut flour specifically, and other types of flour may not yield the same results. Some people may not like the taste of coconut flour, but it is essential for the recipe.

Almond Meal or Flour:

Almond meal or flour is the other main ingredient in keto pita bread. For a nut-free alternative, sesame seed flour can be used instead. Fine almond flour or almond meal can be used, but a nut-free substitute will result in a slightly more bitter taste and a green colour.

Ultra-Fine Almond Flour:

When using almond flour, it is important to use a super fine variety to ensure the best texture. Regular almond flour or ground almonds can be used, but the amount should be increased by 1-2 tablespoons.

Coconut Flour:

As mentioned earlier, coconut flour is a key ingredient in keto pita bread. It is combined with almond flour to create the perfect soft and crispy texture.

Whole Psyllium Husk:

Whole psyllium husk is another essential ingredient in keto pita bread. It provides chewiness and binds the ingredients without the use of eggs. It is important to use whole psyllium husk and not psyllium husk powder, which is a food supplement made from only 50% husk.

Baking Powder:

Baking powder is used to help the pita bread rise and puff up. It is important to use fresh baking powder to ensure the best results.

Whey Protein Powder:

Whey protein powder is added to give the bread texture, lift, and a protein boost. It is possible to make a nut-free version by replacing the almond flour with sesame seed flour or sunflower seed flour.

Avocado Oil:

Avocado oil is used for its neutral flavour, but olive oil can also be used as a substitute.

Apple Cider Vinegar:

Apple cider vinegar helps to balance the flavours and assist with rising. It won't be noticeable in the finished bread.

Egg Whites:

Egg whites are used in the recipe, and you can either buy packaged egg whites or separate a few eggs. If you're unsure what to do with the leftover egg yolks, you can try making hollandaise sauce, keto flan, or chocolate protein ice cream.

Boiling Water:

Boiling water is an essential ingredient, even though it doesn't need to be "bought". It is added while beating the mixture with a hand mixer, and the dough will absorb it.

With these ingredients and a bit of time and effort, you can make delicious, versatile keto pita bread that can be used for wraps, pizzas, or enjoyed plain!

What to serve with keto pita bread

There are many options for what to serve with keto pita bread. Here are some ideas:

• Meats such as gyro meat, ground lamb kofta, or brisket
• Salads such as spring mix salad, Israeli salad, or chopped avocado caprese salad
• Soups such as zuppa toscana or keto clam chowder
• Dips such as caramelized onion dip or cream cheese crab dip
• Saucy dinners such as smothered pork chops, salisbury steak, or pan-seared chicken breast
• Fillings such as low-carb vegetables, meat, or spreads
• Za'alouk, an eggplant olive oil dip
• Lemon pepper chicken tenders
• Chicken breasts with a Greek marinade
• Halved cherry tomatoes
• Gyro meat, lettuce, tomatoes, red onion, and tzatziki for Greek-style wraps
• Keto falafel, halloumi cheese, lettuce, and tahini sauce for a Middle Eastern-style wrap
• Turkey or turkey slices and salad
• Bacon, lettuce, and tomato
• Roasted vegetables and pesto
• Roast chicken and salad

Storing keto pita bread

To store keto pita bread, it is best to keep the pita pocket breads in the fridge. If left at room temperature, they may develop mould within a short time. The pita or dough can be stored in a ziplock bag in the fridge for up to 5 days.

You can also freeze keto pita bread. Place parchment paper between each piece to prevent them from sticking. Freeze for 2-3 months.

To reheat, use the microwave or pop into the oven at 350°F.

Keto pita bread recipe substitutions

Keto pita bread is a great alternative to traditional pita bread for those on a low-carb or keto diet. Here are some tips and substitutions for making keto pita bread:

Ingredients and Substitutions

• Almond Flour: Ultra-fine almond flour is recommended over almond meal for a smoother texture. If you need a nut-free alternative, you can use the same amount of sesame seed flour or sunflower seed flour. However, these flours may turn the bread slightly green and make it more bitter.
• Coconut Flour: This flour is typically combined with almond flour in keto pita bread recipes. Do not substitute it with another type of flour, as it helps create a soft centre and crispy exterior.
• Whole Psyllium Husk: This ingredient is crucial for adding chewiness and binding the ingredients without using eggs. Do not confuse it with psyllium husk powder or ground psyllium husk, as these may affect the colour and texture of the bread.
• Baking Powder: This ingredient helps the pita bread puff up during cooking.
• Garlic Powder and Salt: These are optional ingredients for added flavour.
• Warm Water: Use water with a temperature of around 110°F (40°C).
• Oil: Avocado oil or olive oil are commonly used, but you can also use nut oils like almond or walnut oil, or even melted butter.
• Apple Cider Vinegar: Lemon juice can be used as a substitute.

Method and Substitutions

• Mixing: Combine the dry ingredients in a mixing bowl before adding the wet ingredients. Mix until the dough dries out and forms a ball. If the dough is too dry, add more water. If it's too wet, let it rest, as the fibre in the husk will bind the flour.
• Resting: Let the dough rest at room temperature for about 10 minutes. This step is important, as it allows the dough to bind and become less sticky.
• Dividing and Shaping: Divide the dough into four equal portions and roll them into balls. Oil your hands and the parchment paper to make shaping easier. Keep the pita breads thick (around 1/4 inch or 6 mm), as they won't puff or grow much in the oven.
• Baking: Preheat the oven to 350°F (180°C) and bake the pita breads for 20-30 minutes, flipping them halfway through. You can also cook the pita bread in a non-stick pan, but it may take longer to cook in the centre.
• Storage: These keto pita breads can be stored at room temperature for 2-3 days or in the fridge for up to 4 days. For longer storage, freeze them for up to a month.

Frequently asked questions