Keto Bread: 90-Second Wonder Or Calorie Bomb?

The 90-second keto bread is a quick and easy recipe for those on a keto diet who are missing bread. The bread is made in the microwave in just 90 seconds and can be used for sandwiches, toast, or breakfast. The recipe typically includes almond or coconut flour, butter or oil, an egg, and baking powder. The calorie count for this bread varies depending on the specific ingredients and quantities used, but it typically ranges from 142 to 220 calories per serving.

How to make 90-second keto bread

Ingredients:

• 3 tablespoons almond flour (or 1 tablespoon coconut flour)
• 1 tablespoon butter (or oil)
• 1 medium/large egg
• 1/2 teaspoon double-acting baking powder
• Pinch of salt (optional)

Method:

• Melt the butter in a microwave-safe bowl or ramekin. You can also use a mug or coffee cup if it is deep enough.
• Add the almond flour, egg, baking powder and salt to the melted butter.
• Beat the mixture with a fork until it is completely mixed.
• Microwave for about 90 seconds, until firm.
• Run a knife along the edge and flip the bread onto a plate.
• Slice the bread in half.
• For extra flavour, fry the bread in a tablespoon of butter in a skillet.
• You can also toast the bread in a toaster or skillet until golden and crispy.

Tips:

• If you are making grilled cheese, a small square sandwich-sized container works great.
• You can add in 1-2 tablespoons of shredded cheese, or 1/2 teaspoon of garlic for different tastes.
• This bread is perfect for breakfast when you need a slice to serve with egg and bacon, or for a breakfast or lunch sandwich.
• To bake in the oven, preheat to 375F and bake in a ramekin for 10-12 minutes or until cooked through.

Enjoy your freshly made keto bread!

Nutritional information for 90-second keto bread

The 90-second keto bread is a quick and easy recipe for those following a keto diet who are short on time but crave bread. The recipe typically includes almond flour, butter, eggs, and baking powder, whisked together and cooked in the microwave for 90 seconds. This bread can be used for sandwiches, toast, or as a side with eggs and bacon.

Calories and Macronutrients

The calorie content of 90-second keto bread can vary depending on the specific ingredients and their amounts used. Here are the approximate values for a single serving:

• Calories: 142-220 kcal
• Carbohydrates: 3-10g
• Protein: 4-5g
• Fat: 13-21g
• Saturated Fat: 5-7g
• Cholesterol: 33-97mg
• Sodium: 101-478mg
• Fiber: 1-2g
• Sugar: 0-1g

Micronutrients

The 90-second keto bread also provides a range of micronutrients, including:

• Vitamin A: 294-350 IU
• Calcium: 44-95mg
• Iron: 0.8-1mg
• Potassium: 32mg

Customisations and Add-Ins

The beauty of this recipe is its versatility. Here are some customisations and add-ins to make the bread even more nutritious and flavourful:

• Coconut flour: Instead of almond flour, coconut flour can be used, but it may result in a stronger coconut flavour. A blend of coconut and almond flour works well.
• Dairy-free: Butter can be replaced with coconut oil or olive oil for a dairy-free option.
• Spices and herbs: Adding garlic powder, Italian seasoning, fresh herbs, or a tablespoon of Parmesan cheese can enhance the flavour.
• Psyllium husk powder: Adding this ingredient makes the bread chewier and adds fibre.
• Egg substitutes: While a large egg is recommended, flax egg or other egg substitutes can be used, although the bread may be more fragile.

The best keto bread flour

Keto bread is a great way to satisfy bread cravings while sticking to a low-carb diet. The flour substitute you choose will depend on what type of keto bread you want to make, as well as what other ingredients you have on hand. Here are some of the best keto-friendly flours for bread-making:

Almond Flour

Almond flour is one of the most widely used keto flour substitutes and is made simply from crushed almonds. It's extremely low in carbs, containing only 3 grams of total carbs and 1 gram of net carbs per 2-tablespoon (14-gram) serving. You can use almond flour as a 1-to-1 substitute for wheat flour in baking, but baked goods tend to be a little spongy. It's perfect for keto bread recipes like this one for 90-second keto bread.

Coconut Flour

Coconut flour is a very fine, powdery flour made from coconut flesh, with a mild coconutty taste that works in most desserts. It's also one of the most popular and commonly used keto flours. A 2-tablespoon (15-gram) serving provides 9 grams of total carbs and 4 grams of net carbs. Coconut flour absorbs a lot of liquid, so it's best to use it in small amounts or in recipes specifically developed for coconut flour.

Flaxseed Meal

Flaxseed meal is made from ground flaxseeds, which are low in carbs and rich in potentially anti-inflammatory omega-3 fats. Like chia flour, it absorbs a lot of liquid, so it's usually mixed with other keto-friendly flours in baking. However, flaxseed meal is commonly used on its own or with chia seeds to make crackers.

Psyllium Husk Powder

Psyllium husks are rich in fiber and are commonly used in fiber supplements. They absorb water and swell up, adding structure to foods that contain them. Psyllium husk powder is often added to keto recipes made with almond flour to provide a more bread-like texture.

Oat Fiber

Oat fiber is made from the crushed husks of oats and is commonly added to keto baked goods because it provides some structure and bread-like consistency. It's usually used in combination with other low-carb flours.

Lupin Flour

Lupin flour is made from sweet lupin beans and is commonly used in gluten-free pasta and keto-friendly pasta recipes. It's also frequently used in baking, mixed with coconut flour or almond flour.

Pork Rind Crumbs

Though it may sound unusual, crushed pork rinds (fried pork skins) make a great breading for fried, air-fried, or baked keto foods. You can buy pork rind crumbs or make your own using store-bought pork rinds. They are totally free of carbs and high in fat and protein, making them an ideal keto-friendly substitute for flour or breadcrumbs.

How to make keto bread in the oven

Ingredients

• 3 tablespoons almond flour
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 tablespoon butter, melted
• 1 tablespoon butter (optional, saved for later)

Method

• Preheat the oven to 350 degrees Fahrenheit.
• Place the almond flour, baking powder, egg, and melted butter in a bowl.
• Use a fork or a small whisk to mix the ingredients together.
• Transfer the dough to an oven-safe loaf pan lined with parchment paper.
• Bake for 8-10 minutes or until cooked through. The cooking time may vary, so keep an eye on it!

Tips

• You can use coconut flour instead of almond flour.
• For a dairy-free option, substitute butter with coconut oil or ghee.
• Add shredded cheese or garlic for extra flavour.

Keto bread toppings

There are many keto-friendly toppings that you can add to your 90-second keto bread. Here are some ideas to get you started:

Creamy Spreads

• Avocado, which is rich, buttery, and packed with healthy fats.
• Cream cheese, which is versatile and satisfying. You can mix in herbs or spices for an extra zing.
• Almond butter, which adds a nutty sweetness.
• Sour cream or Greek yogurt for a tangy kick.

Savory Toppings

• Avocado with a sprinkle of sea salt and pepper.
• Pesto for an herby kick.
• Crumbled feta or goat cheese for a tangy touch.
• Crispy bacon bits or sautéed mushrooms for a crunchy texture.

Fresh Vegetables and Herbs

• Ripe tomatoes, crunchy cucumbers, or spicy radishes for a vibrant crunch and fresh flavors.
• Fresh herbs like basil, cilantro, or dill to elevate the taste and make your meal feel gourmet.

Sweet Treats

• Cream cheese mixed with stevia and vanilla extract for a creamy and delicious option.
• Nut butter, such as almond or peanut butter, drizzled with sugar-free chocolate sauce.
• Homemade berry compote made with fresh or frozen berries and a touch of sweetener.

You can also get creative and experiment with different combinations of toppings to find your favorite keto-friendly treat!

Frequently asked questions