Keto Mug Bread: Net Carb Count And Nutrition Facts

The keto diet is notorious for being low on carbohydrates, so it's no surprise that bread is off the menu for those following it. However, there are ways to get your bread fix without compromising your diet. Enter keto mug bread: a simple, tasty, and quick recipe that can be made in just a few minutes. With a preparation time of only a couple of minutes and a cook time of 90 seconds in the microwave, or 10-12 minutes in the oven, this bread is perfect for those busy days when you need a quick fix. The recipe typically includes almond or coconut flour, butter or oil, an egg, and baking powder, resulting in a soft and fluffy texture that can be sliced in half and toasted. So, how many net carbs are in keto mug bread? Well, it varies depending on the ingredients and quantities used, but on average, a serving of keto mug bread contains around 2-6 grams of net carbs.

Keto mug bread recipe

Ingredients:

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

Optional extras:

• Shredded cheese
• Garlic
• Olive oil and seasonings
• Peanut butter

Method:

• Add the butter to a mug (with a flat bottom) and microwave until melted. Alternatively, you can melt the butter in a small bowl on the stovetop.
• Put the almond flour, baking powder, egg and melted butter in a microwave-safe bowl or mug and whisk together.
• Place in the microwave for 60-90 seconds.
• Remove from the microwave and allow to cool slightly.
• Slice the bread in half. You can eat it just like this, or fry the bread in a tablespoon of butter for extra flavor.

Tips:

• If you prefer, you can bake the bread in the oven. Preheat the oven to 350°F (175°C) and grease a 4.5” wide, oven-proof bowl with butter. Follow steps 2 and 3 above, then bake for 10-15 minutes or until cooked through.
• To get the best texture and taste, toast the bread before serving.
• If you find the bread too eggy, try using just the egg white rather than the whole egg.

Nutritional value

The nutritional value of keto mug bread depends on the ingredients used and the quantity of the bread consumed. The recipe typically includes almond flour or coconut flour, butter or oil, eggs, and baking powder. Here is a breakdown of the nutritional value based on different variations of the recipe:

Using Almond Flour:

• Calories: The calorie content can range from 220 to 323 calories per serving, depending on the specific ingredients and their quantities.
• Fat: The fat content can vary between 20 grams and 29 grams, depending on the choice of ingredients. For example, using butter instead of oil will increase the fat content.
• Carbohydrates: The total carbohydrate content is generally around 4 to 5 grams per serving. However, it can go up to 10 grams in some cases, depending on the recipe and the specific brand of almond flour used.
• Protein: The protein content is typically around 4 to 11 grams per serving.
• Fiber: The fiber content is usually around 2 grams per serving.

Using Coconut Flour:

• Calories: The calorie content is lower when using coconut flour, ranging from 177 to 235 calories per serving, depending on the other ingredients.
• Fat: The fat content is typically around 15 to 20 grams when using coconut flour.
• Carbohydrates: The total carbohydrate content is slightly higher with coconut flour, ranging from 5.7 to 6 grams per serving.
• Protein: The protein content is lower compared to almond flour, at around 5 to 8 grams per serving.
• Fiber: The fiber content is similar to almond flour, at about 3 grams per serving.

Additional Variations:

• Egg Whites Only: Using only egg whites instead of the whole egg can reduce the fat and calorie content. For example, the calorie content can go down to 265 calories per serving when using almond flour and egg whites.
• Oven-Baked: Baking the bread in the oven instead of microwaving it can affect the nutritional value slightly. For instance, the calorie content may be slightly lower when baked in the oven.
• Add-Ins: Adding various spices, herbs, or seeds can enhance the flavor and provide additional nutrients. For example, adding shredded cheese or garlic powder can give the bread a different taste.

Oven-baked keto bread

Ingredients

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

Method

• Preheat your oven to 350°F (175°C).
• Grease an oven-safe bowl or loaf pan with butter.
• In a medium-sized bowl, whisk together all the dry ingredients, including the optional poppy seeds.
• Add in the egg and cream, whisking until smooth. Make sure there are no lumps.
• Pour the batter into the bowl or loaf pan.
• Place the bowl or pan in the oven and bake for 10-15 minutes.
• Insert a toothpick or sharp knife into the center of the bread. If it comes out clean, your bread is ready!
• Let the bread cool before removing it from the bowl or pan.
• Slice the bread and toast it for the best texture and taste.

Tips:

• You can use coconut flour instead of almond flour, but the ratio will be different. For every 1 tablespoon of almond flour, use 1/3 tablespoon of coconut flour.
• If you want to reduce the "eggy" taste, use just the egg white as the yolk is what gives the bread that taste.
• You can also add different spices or fresh herbs to change the flavor, such as onion or garlic powder, or herbs like rosemary or thyme.

Coconut flour vs almond flour

Coconut flour and almond flour are both popular ingredients for keto recipes, including keto mug bread. However, they have different properties and are not always interchangeable in recipes. Here is a comparison of the two flours:

Coconut Flour

Coconut flour is made from dried and ground coconut meat, which is the white part of the coconut found inside the outer shell. It has a subtle coconut flavour and a soft, fluffy texture when used in baking. Coconut flour is highly absorbent and can soak up a lot of moisture, so it requires more liquid in recipes compared to other flours. It is also tricky to work with, as the texture can easily turn from fluffy to sawdust-like if it is overcooked. Coconut flour is a good option for those with nut allergies and is usually cheaper than almond flour.

Almond Flour

Almond flour is made from ground almonds and has a nutty flavour and a moist, dense texture. It is less absorbent than coconut flour, so less is needed in recipes. Almond flour is a good source of healthy fats, protein, and vitamins, and is low in carbohydrates, making it a popular choice for keto and low-carb baking. However, it can be more expensive than coconut flour and is not suitable for those with nut allergies.

When it comes to keto mug bread, either coconut flour or almond flour can be used, but the amounts will need to be adjusted. Coconut flour is more absorbent, so less is needed—a general rule of thumb is to use just over half the amount of coconut flour as you would almond flour. For example, if a recipe calls for 1 cup of almond flour, you would use slightly over 1/2 cup of coconut flour. The cooking time may also need to be adjusted, as coconut flour can easily become overcooked.

Both flours have their advantages and disadvantages, so the best choice depends on your personal preferences, dietary restrictions, and what is available to you.

Keto bread toppings

Creamy Spreads

Cream cheese, avocado, and almond butter are some delicious options for creamy toppings that will keep you in ketosis. You can also try adding herbs or spices to your cream cheese for an extra kick. Sour cream and Greek yoghurt are also great options for a tangy kick.

Savory Toppings

Avocado with a sprinkle of salt and pepper is a delicious, healthy option. You can also try pesto, feta or goat cheese, or crispy bacon bits for some extra crunch. Sautéed mushrooms are another tasty option for a savoury kick.

Fresh Vegetables and Herbs

Ripe tomatoes, crunchy cucumbers, and fresh herbs like basil, cilantro, or dill are great ways to add a nutritional boost to your keto bread. These low-carb options add a vibrant crunch and flavour to your meal.

Sweet Options

For a sweet treat, try cream cheese mixed with stevia and vanilla extract, or nut butter drizzled with sugar-free chocolate sauce. You can also make a homemade berry compote with fresh or frozen berries and a touch of sweetener.

Other Options

If you're feeling adventurous, try some unique toppings like anchovies, prosciutto, arugula pesto, or olives and extra virgin olive oil. These toppings will give your keto bread a Mediterranean flair.

With so many options to choose from, you can get creative and find the perfect combination of toppings to suit your taste buds and keto lifestyle!

Frequently asked questions