Keto Naan Bread: Carb Count And Nutrition Facts

Naan bread is a delicious Indian flatbread, but it's not always the best option for those watching their carb intake. Traditional naan contains around 40-45 grams of carbs per serving, which can be an issue for those on a keto diet. However, there are several keto-friendly naan bread recipes available that significantly reduce the carb count, with some options containing as little as 3.6 grams of net carbs per serving. These recipes typically substitute traditional flour with low-carb alternatives like almond or coconut flour and use ingredients like mozzarella cheese, Greek yogurt, and psyllium husk powder to create a dough that can be baked or fried. So, if you're craving naan but want to keep your carb intake in check, these keto-friendly recipes are definitely worth trying!

How to make keto naan bread

Ingredients:

• 3 cups shredded mozzarella cheese
• 2 tablespoons milk of choice (or full-fat Greek yogurt)
• 1 1/2 cups almond flour (or coconut flour)
• 1 tablespoon baking powder
• 2 large eggs (room temperature)
• Butter (melted)
• Minced garlic

Method:

First, preheat your oven to 180C/350F and line a large baking tray with parchment paper.

In a microwave-safe bowl or small saucepan, heat the mozzarella cheese with milk (or Greek yogurt) until melted. Whisk the mixture until smooth and combined.

Transfer the cheese mixture to a large mixing bowl and let it cool slightly. Add the almond flour, eggs, and baking powder. Mix well until a ball of dough forms.

Form the dough into a ball and divide it into 6-8 pieces. Flatten the pieces into rough circular shapes, about 1/4 inch thick.

Place the naan on the lined baking tray and bake for 18-20 minutes, or until puffed up and golden brown.

Remove from the oven and let the naan cool for about 10 minutes. Brush with melted butter and minced garlic for extra flavor.

Tips:

• For a stovetop version, let the dough cool completely before preheating a non-stick pan to medium heat. Grease the pan generously and cook the naan on low heat for 2-3 minutes on each side.
• If you want fluffier naan, form the dough into balls instead of flattening them out before baking.
• The garlic butter topping is optional.
• You can also make larger naan and use them as keto pizza crusts.

Storage:

Keto naan bread can be stored in the refrigerator for up to a week or frozen for up to 2 months. To freeze, place the naan in ziplock bags or a shallow container.

Nutritional Information:

One serving of keto naan bread (1 naan) typically contains around 5g of carbohydrates, 15g of protein, and 21g of fat.

Enjoy your homemade keto naan bread!

How many carbs in traditional naan bread

Traditional naan bread is a high-carb food, with around 40 to 45 grams of carbs per serving. In contrast, keto naan bread typically contains significantly fewer carbs, with one recipe yielding just 3.6 grams of net carbs per serving.

A single piece of plain naan bread, weighing around 90 grams, contains approximately 45 grams of total carbs, including 3 grams of sugar and 2 grams of fibre. The remaining carbs are mostly in the form of starch. With such a high carbohydrate content, naan bread is a good source of fast-release energy.

However, it's worth noting that the glycemic index of naan is estimated to be 71, which means it can cause a spike in blood sugar levels. As such, it's best to consume naan in moderation and as part of a balanced meal that includes higher-protein and lower-GI foods.

In addition to its high carb content, naan also provides some nutritional benefits. It is a good source of protein, with around 9 grams per serving, and contains essential vitamins and minerals such as niacin, thiamin, and iron. Naan made with whole wheat flour will also have a higher fibre content.

When it comes to storing naan bread, it has a relatively short shelf life. It can be kept in the pantry for 3 to 4 days, in the fridge for about a week, or frozen for up to 3 months.

Keto naan bread recipe with coconut flour

Ingredients:

• Coconut flour - ⅔ cup (75g)
• Psyllium husk powder - 2 tablespoons
• Xanthan gum - 1 teaspoon
• Baking powder - 1 teaspoon
• Salt - a generous pinch
• Nigella and/or sesame seeds - 1 tablespoon
• Hot water - 1 cup (240ml)
• Full-fat natural yoghurt - ¼ cup (60g)
• Coconut oil/olive oil - 2 tablespoons, melted
• Butter/olive oil/coconut oil - for topping
• Parsley or coriander/cilantro - a handful, chopped
• Salt - a generous pinch, for topping

Method:

• Preheat the oven to 180 Celsius / 356 Fahrenheit.
• In a bowl, mix all the dry ingredients - coconut flour, psyllium husk powder, xanthan gum, baking powder, and salt. Make sure there are no lumps.
• Add the wet ingredients - hot water, yoghurt, and melted coconut oil or olive oil. Stir together until a dough forms.
• Form a dough ball and let it sit for a few minutes until the coconut flour and psyllium husk powder have absorbed all the moisture and the dough is no longer sticky.
• Cut the dough into 6 pieces and roll them out between two sheets of parchment paper into long flatbreads, about ½ cm thick. Place on an upturned baking sheet and remove the top parchment. Optionally, sprinkle with sesame seeds and/or nigella seeds.
• Bake for 12-15 minutes or until browned. The baking time will depend on how thick your flatbreads are. If large air bubbles form, pierce them with a fork. If necessary, rotate the baking sheet so the flatbreads brown evenly, and/or turn on the grill at the end to ensure they crisp and brown on top.
• Top with melted butter, olive oil, or coconut oil. Sprinkle with more salt and chopped parsley or coriander/cilantro leaves before serving.

Tips:

• The naan bread is best served warm - straight from the oven or toasted.
• Some psyllium husk powder brands turn purple when baked, but this does not affect the taste.
• It is essential to add a generous pinch of salt and black and white sesame seeds or nigella seeds to the bread, and baste it with melted butter, olive or coconut oil before eating. Without these, the naan will not have much flavour, as it is mostly coconut flour. It is designed to be eaten with a curry.
• You can also fry the coconut naan bread in a skillet over low heat for 2-3 minutes on both sides to get the same characteristic brown marks as traditional naan made in a Tandoor oven.

Keto naan bread recipe with almond flour

Ingredients:

• 3 cups shredded mozzarella cheese
• 2 tablespoons full-fat Greek yoghurt (or sour cream)
• 1 1/2 cups almond flour
• 1/2 teaspoon garlic powder
• 3 teaspoons baking powder
• 2 tablespoons butter, melted
• Chopped parsley for garnish

Optional:

2 large eggs (room temperature)

Method:

Preheat your oven to around 350°F (180°C).

In a microwave-safe bowl, add the shredded mozzarella cheese and heat in 30-second intervals until completely melted. You can also do this in a small saucepan over low heat.

Once melted, add the Greek yoghurt (or sour cream) and stir to combine.

In a separate bowl, mix the almond flour, baking powder, and garlic powder. If you are using eggs, add them to this bowl and whisk together.

Combine the dry ingredients with the cheese mixture and knead with your hands until a uniform dough forms. You may need to chill the dough in the refrigerator for a few minutes if it becomes too sticky.

Cut the dough into 6-8 equal pieces and roll each piece into a ball. Flatten the balls with your hands or a rolling pin to form oval shapes, about 1/4 inch thick.

Place the naan on a baking sheet lined with parchment paper or a silicone mat. Bake for 15-20 minutes, until the edges are golden brown.

While the naan is baking, melt the butter and mix with the garlic powder and chopped parsley.

Brush the garlic butter over the warm naan and serve.

Tips:

• This dough is very sticky, so it is recommended to wet your hands before forming the naan pieces.
• You can also fry the naan in a skillet over low heat, but baking is recommended to ensure even cooking.
• For a lighter, softer texture, try using coconut flour instead of almond flour.
• This keto naan bread can be frozen and is best served warm, either straight from the oven or toasted.

Nutritional Information (per serving):

• Calories: 293
• Carbohydrates: 6g
• Net Carbs: 4g
• Protein: 15g
• Fat: 24g
• Sodium: 308mg
• Potassium: 206mg
• Fiber: 2g
• Sugar: 1g

Variations:

• For a dairy-free version, use plant-based mozzarella and coconut yoghurt or cream.
• You can also experiment with different types of cheese, such as cheddar or Munster, but be aware that the flavour will be stronger and may overpower the naan.

Enjoy your homemade keto naan bread!

How to store keto naan bread

Keto naan bread can be stored in an airtight container in the refrigerator for up to 5-7 days. To reheat, simply pop the naan in the toaster or warm it up in a skillet.

You can also freeze keto naan bread for up to 2-3 months. To freeze, place the cooled naan in a ziplock bag or a shallow container, ensuring they are laid flat. To thaw, leave the frozen naan at room temperature or in the refrigerator overnight.

Frequently asked questions