Keto Coconut Bread: Carb Count And Nutritional Facts

Coconut bread is a popular choice for those on a keto diet. It is a soft, airy, gluten-free bread with a subtle coconut flavour. Keto coconut bread typically contains between 1 and 8 grams of carbohydrates per serving, depending on the recipe and serving size. The bread is usually made with coconut flour, eggs, butter or coconut oil, and various spices and herbs such as rosemary and garlic. It is a versatile bread that can be enjoyed in a variety of ways, including toast, sandwiches, and grilled cheese.

Coconut flour vs almond flour

Coconut flour and almond flour are both gluten-free and grain-free, making them ideal for keto and paleo diets. However, there are some key differences between the two flours.

Coconut flour is made from the dried and defatted flesh of coconuts, which is ground into a fine powder. It is highly absorbent, requiring more liquid in recipes, and is known for yielding fluffy and soft baked goods. It has a subtle coconut flavour and is lower in fat and calories than almond flour. Coconut flour is also a good source of iron and potassium. A 1/4 cup serving of coconut flour contains 6.1g net carbs, 4.4g protein, 3.8g fat, and 91 calories.

On the other hand, almond flour is made from ground blanched almonds and has a sweet, nutty flavour with a texture similar to traditional flour. It is a popular choice for keto baking and is high in fat and protein. Almond flour is also versatile, suitable for both sweet and savoury recipes. A 1 cup serving of almond flour contains 9.6g net carbs, 23.4g protein, 56.4g fat, and 642 calories.

When substituting one flour for the other, it is important to note that they have different absorbency levels and require different amounts in recipes. Coconut flour is much more absorbent than almond flour, and a small amount goes a long way. It is generally recommended to use 1/4 cup of coconut flour in place of 1 cup of almond flour and adjust the amount of liquid and eggs in the recipe accordingly.

Both coconut flour and almond flour are suitable for keto baking, but coconut flour is preferred by some due to its lower carb content, higher protein content, and lower price. It is also a good option for those with nut allergies, as coconuts are considered a seed and are generally well-tolerated by those with tree nut allergies.

How to make keto coconut flour bread

Ingredients:

• Coconut flour
• Butter (or coconut oil/olive oil for dairy-free alternatives)
• Baking powder (aluminium-free)
• Eggs
• Salt
• Spices of your choice (e.g. rosemary, garlic powder, onion powder)
• Xanthan gum (optional)
• Ground flaxseed (optional)
• Sweetener (optional)

Method:

• Preheat your oven to 350°F (180°C).
• Combine all your dry ingredients (coconut flour, baking powder, salt, and spices) in a medium-sized bowl and set aside.
• In a separate bowl, beat the eggs with a hand mixer until they are frothy and bubbles start to form.
• Melt the butter and slowly add it to the eggs, mixing continuously to avoid cooking the eggs.
• Gradually add the dry ingredients to the wet mixture and combine until you have a smooth batter.
• Grease a loaf pan (8x4 inches) and pour the batter into it.
• Bake for 40-50 minutes at 350°F (180°C) or until a toothpick inserted into the centre comes out clean.
• Allow the bread to cool completely before slicing.
• Store in the fridge for up to a week or freeze for later use.

Tips:

• Coconut flour is very absorbent, so you will need less of it compared to other flours.
• This bread will not rise like traditional bread due to the absence of gluten and yeast, but you can add volume by whipping the eggs to create air pockets.
• The bread may take on a greenish colour if you use regular baking powder; this is due to a reaction with the coconut and is harmless.
• If you want a less "eggy" taste, add a tiny splash of vinegar to the batter.
• For a dairy-free option, replace butter with coconut oil or olive oil.
• For a nuttier flavour, you can add ground flaxseed to the batter.
• To sweeten the bread slightly, especially if you want to mask the coconut flavour, you can add a sweetener of your choice.

How to store keto bread

Keto bread is a great alternative for those on a ketogenic diet or with nut allergies. However, it doesn't last as long as regular store-bought bread. Here are some tips to ensure your homemade keto bread stays fresh and tasty:

Storing at Room Temperature

Keto bread can be stored at room temperature, but only for a short period. It is best to consume it within two to three days to avoid spoilage.

Refrigeration

For longer storage, place the keto bread in the refrigerator. It can last up to a week when refrigerated. Store it in a ziplock bag in a dark, cool spot in your fridge. Make sure to keep it away from the fridge door, as the temperature fluctuations can cause the bread to spoil faster.

Freezing

If you want to extend the shelf life of your keto bread, freezing is a great option. Wrap the baked loaf tightly in foil and place it inside a plastic bag. You can also slice the bread before freezing to make it easier to thaw and use individual slices as needed. Frozen keto bread can last up to three months in the freezer.

Storage Containers

Using proper storage containers is essential for maintaining freshness. Glass containers with airtight lids, such as Pyrex, are ideal for storing keto bread in the refrigerator or freezer. They keep the bread fresh and also allow for easy reheating.

Other Tips

• Always allow your keto bread to cool completely before slicing and storing.
• To prevent mould, ensure your bread is thoroughly cooled before wrapping it in aluminium foil or placing it in an airtight container.
• When freezing, slice the bread and freeze it flat so you can easily remove and thaw individual slices as needed.
• To maintain freshness, wash your produce in vinegar and water before storing. This helps keep your fruits and vegetables last longer.

Nutritional value of keto coconut bread

Keto coconut bread is a gluten-free, nut-free, and paleo-friendly alternative to traditional bread. It is made using coconut flour, eggs, butter or coconut oil, and a leavening agent such as baking powder or baking soda. Some recipes also include additional ingredients such as flaxseed, xanthan gum, and sweetener.

Macronutrient Breakdown:

The macronutrient composition of keto coconut bread can vary depending on the specific recipe and ingredients used. However, it typically contains a combination of fat, protein, and carbohydrates. Here is a breakdown of the macronutrients in keto coconut bread:

• Fat: Keto coconut bread is relatively high in fat, with fat comprising a significant portion of its total calories. This is mainly due to the use of ingredients such as coconut flour, butter, or coconut oil.
• Carbohydrates: Coconut flour is known for its low-carb content, and keto coconut bread typically has a relatively low carbohydrate content. A single slice of keto coconut bread usually contains around 1-8 grams of total carbohydrates, with a portion of those being dietary fiber, resulting in a lower net carb count.
• Protein: Eggs are the primary source of protein in keto coconut bread, and a single slice can provide around 4-6 grams of protein.

Calories:

The caloric content of keto coconut bread can vary depending on the recipe and serving size. A single slice of keto coconut bread typically contains between 96 and 147 calories. However, the caloric content can be influenced by the addition of other ingredients, such as flaxseed or sweetener.

Comparison to Traditional Bread:

Keto coconut bread differs significantly from traditional bread in terms of its nutritional profile. Traditional bread is typically made with wheat flour, which contains gluten and has a higher carbohydrate content. A slice of traditional white bread can contain around 15-20 grams of carbohydrates, depending on the variety.

Storage and Shelf Life:

Keto coconut bread has a shorter shelf life compared to traditional bread due to its higher moisture content. It is recommended to store keto coconut bread in the refrigerator, where it can last for up to a week. For longer-term storage, it can be kept in the freezer for up to 1-3 months. Slicing the bread before freezing makes it easier to remove individual slices as needed.

Keto coconut bread offers a nutritious alternative to traditional bread for individuals following a ketogenic or low-carb diet. It is lower in carbohydrates and calories while providing a good source of healthy fats and protein. The use of coconut flour and other gluten-free ingredients makes it suitable for those with gluten intolerance or nut allergies. However, it is important to note that the nutritional profile of keto coconut bread can vary depending on the specific recipe and ingredients used.

Tips for making the best keto coconut flour bread

• Use butter for the best results: While coconut oil can be used as a substitute, butter is recommended for the best flavour and texture.
• Add herbs and spices for extra flavour: Keto breads often need a flavour boost, so feel free to add herbs and spices of your choice. Rosemary and garlic are a great combination, but you can experiment with other options too.
• Allow the bread to cool completely before slicing: Coconut flour bread is notoriously crumbly, so it's important to let it cool completely (for about 60 minutes) before slicing. This will help prevent a crumbly mess.
• Store the bread in the fridge: Keto coconut flour bread has a high moisture content and will spoil quickly if left at room temperature. Store it in the fridge for up to a week or in the freezer for 1-2 months. Slice the bread before freezing to prevent it from becoming rock hard.
• Don't expect the bread to rise: Coconut flour bread won't rise like traditional bread because it doesn't contain gluten or yeast.
• Use a toothpick to test for doneness: Bake the bread until a toothpick inserted into the centre comes out clean. This indicates that the bread is fully cooked.
• Use aluminium-free baking powder: This is important to prevent the bread from turning green, which can sometimes happen due to a chemical reaction between the leavening agent and other ingredients.
• Add a splash of vinegar: If you want to reduce the eggy taste of the bread, add a teaspoon of vinegar to the batter. This will help neutralise the egg flavour.

Frequently asked questions