Keto Bread: How Does It Work?

The keto diet is a high-fat, low-carb diet that replaces carbohydrates with protein and fat. Typically, keto dieters have to give up bread, but the growing popularity of the diet has led to the creation of keto-friendly bread. This bread is made with ingredients such as almond flour, coconut flour, eggs, healthy fats, and xanthan gum, and has about 20 times fewer carbs than regular bread. Keto bread can be bought or made at home, and is perfect for sandwiches and toast.

Keto bread ingredients

The ingredients for keto bread vary depending on the recipe, but they are typically gluten-free and low-carb. Here are some common ingredients used in keto bread:

• Almond flour: This is a popular alternative to wheat flour in keto baking. It gives the bread a light and fluffy texture.
• Coconut flour: Blending in a small amount of coconut flour can improve the texture of the bread.
• Baking powder/Baking soda: These act as leavening agents to give the bread some rise and fluffiness.
• Butter/Oil: Butter or oil is used for texture, binding, and fat content. Unsalted butter or olive oil are common choices.
• Eggs: Eggs are essential for binding and texture. Some recipes call for using only egg whites to reduce the "eggy" taste.
• Sweetener: A small amount of sweetener, such as monk fruit or allulose blend, can be added to balance out the saltiness.
• Xanthan gum: This ingredient adds chewiness and sturdiness to the bread.
• Cream of tartar: Cream of tartar helps stabilize the egg whites and makes them easier to whip.
• Protein powder/Egg white powder: Protein powder or egg white powder gives structure to the bread and makes it fluffier.
• Mozzarella cheese: Shredded mozzarella cheese is sometimes used in keto bread recipes, along with cream cheese, to create a stretchy, dough-like consistency.
• Sour cream: Sour cream adds flavour and helps the bread to rise.

How to make keto bread

Ingredients:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 tsp baking powder
• 1/4 tsp sea salt
• 1/3 cup unsalted butter (or 5 tbsp + 1 tsp; measured solid, then melted; can use coconut oil for dairy-free)
• 12 large egg whites (~1 1/2 cups, at room temperature)

Optional Ingredients:

• 1 tbsp sweetener (can use any sweetener or omit)
• 1/4 tsp xanthan gum (for texture – omit for paleo)
• 1/4 tsp cream of tartar (to more easily whip egg whites)

Instructions:

• Preheat the oven to 325°F (163°C). Line an 8 1/2 x 4 1/2 inch (22 x 11 cm) loaf pan with parchment paper, leaving some extra hanging over the sides for easy removal later.
• Combine the almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum (if using), and sea salt in a large food processor. Pulse until combined.
• Add the melted butter and pulse again, scraping down the sides as needed, until the mixture becomes crumbly.
• In a separate large bowl, use a hand mixer to beat the egg whites and cream of tartar (if using) until stiff peaks form. Ensure the bowl is large enough, as the whites will expand a lot.
• Add half of the stiff egg whites to the food processor and pulse a few times until just combined. Be careful not to overmix!
• Gently transfer the mixture from the food processor into the bowl with the remaining egg whites and fold gently until no streaks remain. Do not stir.
• Transfer the batter to the lined loaf pan and smooth the top, pushing the batter toward the center slightly to round the top.
• Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm and does not make a squishy sound when pressed. The internal temperature should reach 200°F.
• Let the bread cool completely before removing from the pan and slicing.

Storage:

This keto bread can be stored in the refrigerator for up to a week. For longer storage, it can be frozen for up to 6 months. It is prone to absorbing moisture, so avoid storing it in anything that traps moisture, like plastic bags or plastic wrap.

Is keto bread healthy?

Keto bread is a low-carb alternative to traditional bread, which is made using ingredients such as almond flour, coconut flour, eggs, healthy fats, and xanthan gum. It has a similar texture to wheat bread but contains around 20 times fewer carbs.

The Benefits of Keto Bread

Keto bread allows those on a keto diet to still eat bread and avoid feelings of deprivation, which is one of the biggest hurdles of the diet. It can be part of a healthy and well-balanced diet and can help people stay in nutritional ketosis for longer.

The Drawbacks of Keto Bread

However, keto bread is not necessarily healthy. It is important to check the ingredients of store-bought keto bread, as some products are highly processed and contain a long list of chemicals and additives. These highly processed foods can cause ailments such as poor digestion, depression, anxiety, chronic inflammation, asthma, and allergies.

Additionally, keto bread may be high in saturated fat, which is correlated with heart disease. It may also be lower in other nutrients found in whole grains, such as B vitamins and minerals.

Choosing a Keto Bread

When choosing a keto bread, it is important to read the nutrition label and assess the net carbs, fat content, and protein content. The bread should have a low number of net carbs (total carbs minus fibre) and fit within your personal macros for your ketogenic diet.

Making Your Own Keto Bread

To ensure the quality of the ingredients, some people choose to make their own keto bread using recipes that include almond flour, coconut flour, or sesame seed flour.

Where to buy keto bread

Keto bread is a low-carb, high-fibre, and protein-rich alternative to regular bread. It typically contains 12 grams of carbohydrates per slice, all of which come from dietary fibre. This means it has zero grams of net carbs, making it keto-friendly.

Online

You can purchase keto bread from online retailers such as Amazon, which offers a wide variety of brands, including:

• Nature's Own
• Sola
• Base Culture
• Arnold
• Franz Bakery
• Yez! Artisan Keto Bread
• Simple Mills
• Toufayan
• Mr. Tortilla
• Carbonaut
• Hero Bread

In-Store

Keto bread can also be found in some physical stores, depending on your location. Some possible retailers include:

• Whole Foods
• Walmart
• Target
• Kroger
• Sprouts Farmers Market
• Local bakeries or health food stores

It is always a good idea to check the ingredients and nutrition label before purchasing keto bread to ensure it aligns with your dietary needs and preferences.

How to store keto bread

Keto bread doesn't last as long as regular store-bought bread, so it's important to store it properly. Here are some tips on how to store keto bread to keep it fresh and delicious:

Storing Keto Bread at Room Temperature

Keto bread can be stored at room temperature in a cool, dark place. Place the bread inside a ziploc bag or wrap it in parchment paper to keep it fresh. It will stay good for about two days at room temperature.

Storing Keto Bread in the Fridge

If you want to extend the shelf life of keto bread, store it in the fridge. Place the bread inside an airtight container or a ziploc bag and keep it on the shelves inside the fridge, not in the door, as the temperature is higher there. Keto bread can last for up to five days in the fridge.

Freezing Keto Bread

If you want to store keto bread for an extended period, freezing is a great option. Wrap the baked loaf tightly in foil and place it inside a plastic bag before putting it in the freezer. Frozen keto bread can last for up to three months. When you're ready to eat it, thaw the bread naturally in the refrigerator or on the counter before slicing.

Storing Keto Bread in Containers

Using airtight storage containers is another excellent way to keep keto bread fresh. Glass containers with lids, such as Pyrex, are a good option as they are microwave-safe and long-lasting.

Other Tips for Storing Keto Bread

• Only slice the bread just before eating. Pre-slicing bread will cause it to dry out or mould faster.
• If you're storing keto bread with other foods, keep them separate. Fruits and vegetables have different storage requirements, and berries tend to get soft quickly.
• Wash your produce in vinegar and water to help them stay fresh longer.

Frequently asked questions