Gluten Flour Bread: Keto Diet's Worst Enemy?

High gluten flour bread is not recommended for people on a keto diet. This is because the protein in wheat, gluten, is high in carbs. However, there are some keto-friendly bread recipes that use gluten-free flours such as almond flour, coconut flour, and flaxseed meal. These recipes typically have a lower carb count and are suitable for those following a keto diet. It is important to note that the texture and taste of these gluten-free breads may differ from traditional wheat bread.

Gluten-free keto bread

Keto bread is a great option for those who want to reduce their carb intake and increase their intake of healthy fats. While traditional bread is typically made with gluten-containing flours, such as wheat flour, there are several gluten-free options available for those following a keto diet. Here is a recipe for gluten-free keto bread:

Ingredients:

• 1 cup warm water
• 1 tablespoon inulin or sugar/honey
• 2 teaspoons active dry yeast
• 2 large eggs, room temperature
• Pinch of salt flakes
• 2/3 cup golden flax meal or almond meal
• 1/2 cup oat fiber
• 1 1/4 cup gluten flour
• 70g salted butter, cubed
• 1/2 teaspoon xanthan gum (optional)

Instructions:

• Combine inulin, yeast, and warm water in a large bowl. Cover and let it sit in a warm place for 15-20 minutes until the yeast activates and forms a thick foam.
• Add all the ingredients to a mixer with a dough hook and mix until the dough comes together.
• Knead the dough on a clean surface for 5 minutes or until it is soft, supple, and no longer sticky.
• Shape the dough into a large rectangle and roll it lengthwise to form a log. Place the dough seam-side down into a greased loaf pan.
• Cover the dough and let it rise in a warm place for about an hour until it has doubled in size.
• Preheat the oven to 375°F.
• Bake the bread for 40-45 minutes.
• Remove the bread from the pan and let it cool on a wire rack before slicing.

This gluten-free keto bread has a soft and fluffy texture with a golden crust. It is perfect for sandwiches, toast, or enjoying as is. You can also get creative and add your favorite herbs, spices, or seeds to the dough for extra flavor.

Keto bread with yeast

It is possible to make keto-friendly bread with yeast, but it will not rise as much as wheat bread. This is because wheat bread contains gluten, which is a protein that helps the bread rise. However, gluten is not keto-friendly, so it is best to avoid it if you are following a keto diet.

Ingredients:

• 240g vital wheat gluten
• 280g almond flour (fine)
• 4 tbsp olive oil + extra for kneading
• 2.5 tsp instant dried yeast
• 50g inulin or 1 tbsp sugar
• 1 tsp salt
• 320ml warm water

Method:

• Add the yeast and inulin/sugar to the warm water and leave for 10-15 minutes until foamy.
• In a separate bowl, mix together the vital wheat gluten, almond flour, and salt.
• Add the olive oil and water/yeast mixture to the dry ingredients and mix until a dough forms.
• Knead the dough for 2-3 minutes until smooth.
• Place the dough in a greased 9x5 loaf tin and cover with cling film and a towel. Leave to rise for 2 hours.
• Bake at 350°F/175°C for 45 minutes.
• Allow to cool before slicing and serving.

This bread has a low carb count and is suitable for those following a keto diet. It is important to note that this bread contains gluten, so it is not suitable for those with celiac disease or gluten intolerance.

Keto bread with almond flour

Keto bread is a great option for those who want to avoid gluten and stay in ketosis. While there are many keto bread recipes available, this one uses almond flour to create a delicious and fluffy loaf. This bread has a soft and fluffy texture, and a slightly nutty and sweet flavour. It is perfect for sandwiches, toasts well, and can even be used to make hot dog buns!

Ingredients:

• 2 cups / 200g almond flour
• 2 tbsp / 30g melted butter or olive oil
• 4 tbsp / 20g psyllium husks or 2 tbsp psyllium husk powder
• 1 ½ teaspoon baking powder
• ½ tsp xanthan gum
• ½ cup / 120ml warm water
• 2 egg whites, large, at room temperature
• 2 eggs, white & yolk, at room temperature

Method:

• Preheat the oven to 180 Celsius / 350 Fahrenheit electric or 160C / 320F fan. Line a small loaf pan (7 x 3.5 inch / 18 x 9 cm) with parchment paper.
• Beat the eggs and egg whites until fluffy and doubled in size. For an even fluffier bread, separate the eggs. Beat the egg whites until stiff peaks form, and beat the egg yolks until pale and frothy. Combine half of the stiff egg whites with the egg yolks and mix briefly. Set aside the remaining egg whites.
• In a separate bowl, stir together the dry ingredients: almond flour, psyllium husks, baking powder, and xanthan gum.
• Add the melted butter and warm water to the egg mixture.
• Add the dry ingredients to the egg mixture and blend until a smooth dough forms. Do not over-mix. If you have separated the eggs, carefully fold in the remaining stiff egg whites now.
• Pour the batter into the prepared loaf pan and bake for approximately 45 minutes, or until a knife inserted into the centre comes out clean.
• Allow the bread to cool fully before slicing.

Tips:

• This bread can also be made in a regular 9 x 5-inch loaf pan, but it will be flatter.
• Some brands of psyllium husk may turn the bread grey or purple. This does not affect the taste. Recommended brands include BonPom, Green Origins, Just Naturals, and NOW.
• For a dairy-free version, use olive oil instead of butter. Coconut oil also works.
• This bread can be stored at room temperature for 3 days, in the fridge for about a week, or in the freezer for 3-6 months. Slice and freeze individual portions, then defrost or toast straight from frozen.

Keto bread with protein powder

Ingredients

• 240g vital wheat gluten
• 280g almond flour (fine)
• 4 tbsp olive oil + extra for kneading
• 1 cup (1 cup) warm water
• 1 tablespoon (1 tablespoon) inulin or sub sugar or honey,
• 2 teaspoons (2 teaspoons) instant dried yeast (7g)
• 2 (2) eggs room temperature large eggs,
• Pinch (Pinch) salt flakes
• 2/3 cup (2/3 cup) golden flax meal (80g) or almond meal
• 1/2 cup (1/2 cup) oat fiber (50g)
• 1 1/4 cup (1 1/4 cup) gluten flour (180g)
• 70 g (2.5 oz) salted butter cubed,
• 1/2 tsp xanthan gum optional

Method

• Combine inulin and yeast with water; cover with cling film and a silicone mat and leave in a warm place until yeast activates and almost doubles with foam. This can take 20-40 minutes.
• Add all ingredients to mixer, including activated yeast. Using dough hook attachment knead dough for minimum 5 minutes (dough will be smooth, soft and supple but not wet)
• Stretch dough out to large rectangle roughly as wide as your loaf tin. Roll dough over lengthwise to form a roll. Place into loaf tin seam side down.
• Cover loaf with clean towel or silicone mat and leave in warm place for approximately 1 hour until loaf has risen.
• Preheat the oven to 170℃ fan/190°C static/375°F. Line a 25.5 cm x 13 cm (10 x 5 inch) loaf pan. Bake for 40-45 minutes. Cool on a wire rack.

Keto bread with coconut flour

Coconut flour is a great alternative to wheat flour for those who are gluten intolerant or allergic to nuts. Coconut flour is also a cheaper alternative to almond flour, and it absorbs moisture well. However, coconut flour is very different from wheat flour and cannot simply be used as a substitute. Coconut flour is very dense and absorbent, and it takes a lot of eggs to give the flour structure. It also does not rise like wheat flour, so it is important to add volume to the batter and round the top before baking.

Ingredients:

• 1 cup coconut flour
• 2/3 cup golden flax seed meal
• 1/4 cup sunflower seeds
• 1/4 cup pumpkin seeds
• 1/4 cup chia seeds
• 1/4 cup sesame seeds
• 1/4 cup hemp hearts
• 1 1/2 tbsp baking powder
• 3/4 cup unsalted butter, melted
• 8 large eggs

Instructions:

• Preheat the oven to 325°F and line a small loaf pan with parchment paper.
• In a large bowl, stir together the coconut flour, flax seed meal, all the seeds, baking powder, and salt.
• Stir the melted butter into the bowl until crumbly and uniform.
• In another bowl, beat the eggs on high speed until tripled in volume.
• Fold the eggs into the batter and allow to thicken for a few minutes.
• Transfer the batter to the lined pan and round the top with your hands. If desired, sprinkle more seeds on top.
• Bake for about 50 minutes, until browned on top. Tent with foil and continue baking for another 15-25 minutes, until an inserted toothpick comes out clean.
• Let the bread cool completely in the pan before slicing and serving.

Frequently asked questions