Keto Mug Bread: Calorie Count And Nutrition Facts

Keto mug bread is a quick and easy way to make low-carb bread. The recipe typically includes almond flour, egg, oil, and baking powder, and can be cooked in the microwave in under three minutes. The bread can be sliced and used for sandwiches, toast, or grilled cheese. It is a good option for those following a keto diet as it is low in carbs, sugar, and calories, but high in protein and fibre. The nutritional value of keto mug bread varies depending on the ingredients used, but one recipe yields six slices with approximately 84 calories per slice.

How to make keto mug bread in the microwave

Keto mug bread is a quick and easy way to make bread in the microwave. It is low in carbs, sugar and calories, but high in protein and fibre. It is also gluten-free and dairy-free.

Ingredients:

• 3 tablespoons of almond flour (or 1 1/3 tablespoon of coconut flour)
• 1 tablespoon of avocado oil, melted butter or coconut oil
• 1/2 teaspoon of baking powder
• 1 large egg (use just the egg white for a less "eggy" taste)
• A pinch of salt (optional, skip if your butter is salted)

Method:

• Add the oil to a microwave-safe mug or bowl and swirl it around to coat the bottom and sides.
• Add all the remaining ingredients to the mug and stir well.
• Tap the mug on the counter a few times to remove any air bubbles.
• Microwave on high for 60-90 seconds.
• Let the bread cool for a minute or two before removing it from the mug.
• Slice the bread and serve as desired.

You can also add dried herbs, garlic powder, or everything bagel seasoning to the batter for added flavour.

How to make keto mug bread in the oven

Ingredients:

• 3 tablespoons almond flour (or 1 1/3 tablespoon coconut flour)
• 1 tablespoon avocado oil, or melted butter or coconut oil
• 1/2 teaspoon baking powder
• 1 large egg (see notes on how to make this less "eggy")
• Tiny pinch of kosher salt
• 4-inch square ramekin

Method:

• Add the oil to the bowl or ramekin and swirl around to coat.
• Add the rest of the ingredients and stir well.
• Tap on the counter a few times to remove air bubbles.
• Place in the oven at 375 degrees Fahrenheit for 10 minutes.

Tips:

• You can make this 90-second keto bread less eggy by using just an egg white as the egg yolk is where the eggy taste comes from.
• Tap the container on the counter a few times to remove any air bubbles before you cook it.
• You can really use any nut flour that you want if you are allergic to almonds or coconut.
• For alternative nut flours like pecan flour, you would use 3 tablespoons.
• You use half the amount for coconut flour because it's not really a nut and it is very absorbent!
• I found that a 4x4 microwave-safe container made the perfect size piece of low-carb bread that could be cut in half and used as a sandwich.
• You could also use a round container that is 4 inches in diameter for a keto mug bread.
• Toasting this 90-second keto bread makes it have a much better texture. You could also use a skillet to toast it in some butter.

Nutrition per serving:

• Serving: 1recipe
• Calories: 235
• Carbohydrates: 5.7g
• Protein: 8g
• Fat: 20g
• Fiber: 3g

How to make keto mug bread less eggy

Keto mug bread is a quick and easy way to make low-carb, keto-friendly bread in the microwave. The bread is typically made with almond flour, egg, oil or butter, and baking powder. It is cooked in a mug coated with butter and takes around 90 seconds to prepare.

• Use only the egg white: The eggy taste in keto mug bread often comes from the egg yolk. Using just the egg white can help reduce this flavour while still providing structure to the bread. This will also result in bread with a taste and texture similar to white bread.
• Add other ingredients: Try adding fresh or dried herbs, spices, or seasonings to the bread mixture. This can help mask the eggy taste and add more flavour to your bread. Some suggestions include garlic powder, parmesan cheese, cinnamon, and everything bagel seasoning.
• Top it up: If you don't like the eggy taste of the bread, you can always top it with your favourite spreads or ingredients. Try spreading some butter, peanut butter, cream cheese, or avocado on your bread. You can also make a grilled cheese sandwich or a breakfast sandwich with eggs.
• Try different recipes: Experiment with different keto mug bread recipes available online. Some recipes may use different proportions of ingredients or include additional ingredients that can affect the eggy flavour. For example, one recipe suggests using a pinch of salt to enhance the flavour.
• Toast it: Toasting the bread in a toaster oven or skillet with some butter can help improve its texture and taste. This extra step can make the bread more palatable and less eggy.

Keto mug bread toppings and serving suggestions

The keto mug bread is a great way to satisfy your bread cravings while on a keto or low-carb diet. Here are some delicious toppings and serving suggestions to elevate your bread-eating experience:

Savory Toppings:

• Avocado Toast: Spread some mashed avocado on your toasted keto bread and sprinkle with salt and pepper for a classic avocado toast. You can also add additional toppings like sliced tomatoes, red chili flakes, or a drizzle of olive oil.
• Almond Butter: For a simple yet tasty option, spread some almond butter on your bread. You can also add mashed avocado or sliced almonds for extra flavor and texture.
• Cream Cheese: Try spreading some cream cheese on your keto mug bread. For an extra indulgent treat, top it with smoked salmon and sliced onions.
• Garlic Bread: Mix melted butter with minced garlic and spread it on your bread. Toast it in the oven or toaster until golden and crispy.
• Herbs and Spices: Experiment with different herbs and spices like Italian seasoning, garlic powder, or fresh herbs like rosemary or thyme. You can add them directly to the bread batter or sprinkle them on top of your toast.
• Cheese: Sprinkle your keto mug bread with shredded cheese and toast it until the cheese is melted and bubbly. You can also use cream cheese or a slice of your favorite cheese.
• Everything Bagel Seasoning: Sprinkle some everything bagel seasoning on top of your cream cheese-spread bread for a delicious everything bagel-inspired treat.
• Peanut Butter: If you're craving something savory with a hint of sweetness, spread some peanut butter on your keto mug bread. You can also add sliced bananas or a drizzle of honey for an extra special treat.

Sweet Toppings:

• Butter and Cinnamon: Spread some grass-fed butter on your keto mug bread and sprinkle with cinnamon for a sweet and simple treat. You can also add a drizzle of honey or a sprinkle of sweetener.
• Nut Butter: Besides peanut butter, you can also try other nut butters like almond butter, cashew butter, or hazelnut butter. Spread it on your bread and top with sliced bananas, berries, or a drizzle of your favorite sweetener.
• Chia Jam: For a sweet and healthy treat, top your keto mug bread with some chia jam. You can find sugar-free or low-carb chia jam options at health food stores or make your own at home.
• Sugar-Free Jelly: If you're craving something sweet, spread some sugar-free jelly or jam on your bread. You can also add a layer of cream cheese or nut butter for extra flavor and texture.

Serving Suggestions:

• Sandwiches: Use your keto mug bread to make delicious sandwiches like turkey sandwiches, BLTs, grilled cheese, or peanut butter and jelly. You can also get creative and make breakfast sandwiches with eggs, bacon, or sausage.
• Sliders and Small Sandwiches: The keto mug bread is perfect for making small sandwiches, sliders, or canapes. Toast your bread and top with your favorite toppings like mashed avocado, sliced tomatoes, or smoked salmon.
• French Toast: Dip your keto mug bread slices in an egg mixture and fry them in a pan with butter until golden. Serve with your favorite low-carb syrup and a sprinkle of cinnamon for a delicious French toast treat.
• Breakfast: Use your keto mug bread as a base for a delicious breakfast. Top it with eggs, avocado, smoked salmon, or nut butter for a filling and nutritious start to your day.
• Grilled Cheese: Make a grilled cheese sandwich with your keto mug bread. Simply butter the outside of the bread, add your favorite cheese, and grill it in a pan until the cheese is melted and the bread is golden.
• Toast: Toast your keto mug bread and top it with your favorite toppings. You can also try making French toast by dipping the bread in an egg mixture and frying it until golden.

Nutritional information for keto mug bread

Keto mug bread is a low-carb, sugar-free, and calorie-conscious option that is also high in protein and fibre. The bread is made with almond flour, which is rich in nutrients like calcium, fibre, and vitamin E, supporting bone, brain, and gut health. Additionally, the bread can be a good source of magnesium, which helps control blood sugar levels.

A typical recipe for keto mug bread includes:

• 1/3 cup of blanched almond flour
• 1/2 teaspoon of baking powder
• 1 egg
• A pinch of salt
• Butter or oil

The nutritional information for this recipe, per serving, is as follows:

• Total Carbohydrate: 10g
• Calories: 84kcal
• Carbohydrates: 2g
• Protein: 3g
• Fat: 7g
• Sodium: 21mg
• Net Carbs: 2g

It's important to note that nutrient information may vary based on the ingredients used and their sources.

Variations and Serving Suggestions:

Keto mug bread can be customised by adding dried herbs or a pinch of salt to enhance the flavour. It can be served as:

• Toast with toppings like almond butter, mashed avocado, or cream cheese.
• Sandwiches or sliders, especially when toasted.
• Grilled cheese or breakfast sandwiches.
• Burger buns or small sandwiches.

Storage and Reheating:

Leftover keto mug bread should be stored in an airtight container in the refrigerator for up to 3 days. It is best to reheat the bread before consuming it again.

Allergen Information:

Keto mug bread is naturally gluten-free, but those with almond or nut allergies can substitute almond flour with coconut flour or other nut flours like pecan flour. However, the amount of coconut flour used should be reduced by half as it is highly absorbent.

Additional Tips:

• Using a wide mug that holds at least 16 ounces of liquid is recommended to ensure the bread cooks evenly and results in larger slices.
• Toasting the bread improves its texture and taste.
• For those who find the bread too eggy, using just the egg white can reduce the eggy taste.

Keto mug bread is a versatile and nutritious option for those following a keto diet, offering a quick and convenient way to satisfy bread cravings.

Frequently asked questions