Use Vital Wheat Gluten For Keto Recipes

Vital wheat gluten is a protein found in wheat and is often referred to as gluten flour. It is a great addition to keto recipes as it is very low in carbs and is unlikely to cause a large spike in blood sugar. It is usually used in small quantities and has a chewy texture. It is a great binding agent and can be used to make keto-friendly bread, buns, pizza crusts, and even burgers and patties.

How to make keto bread with vital wheat gluten

Ingredients:

• Vital wheat gluten
• Almond flour
• Olive oil
• Water
• Yeast
• Salt
• Inulin (optional)

Method:

• Add all the dry ingredients (except salt) to a mixing bowl.
• Add the salt and stir again.
• Pour in the water and olive oil. (If using traditional yeast, proof with a teaspoon of sugar 15 minutes prior to this step).
• Use a paddle attachment and turn the mixer on to the lowest setting.
• Mix for 5-10 minutes, checking the consistency of the dough frequently. When the dough is stretchy, has some resistance, and doesn't break, it's ready.
• Oil a counter or board and your hands and knead the dough for an additional 2-3 minutes until it's nice and smooth.
• Place the dough in a 9x5 loaf tin and cover with plastic wrap and a towel. Let it rise for 2 hours.
• Bake at 350°F / 175°C for 45 minutes.
• Let the bread cool, then slice and enjoy!

How to make keto pizza crust with vital wheat gluten

Ingredients:

• 1 cup plus 2 tablespoons warm water, divided
• ½ teaspoon ground ginger
• 1 envelope (2 ¼ teaspoons) active dry yeast
• 1 cup vital wheat gluten
• 1 ¼ cup super fine almond flour
• 1 ½ teaspoon baking powder
• 3 tablespoons extra virgin olive oil
• ½ tablespoon melted butter

Method:

• Cover a large cookie sheet with parchment paper.
• Add ½ cup warm water to a large bowl and mix in sugar until dissolved. Gently mix in ginger and yeast and cover the bowl with a towel. After 7-10 minutes, the mixture should be frothy with small bubbles. If it is not frothy, then the yeast is dead and you need to start over with fresh yeast.
• As you are waiting for the yeast to proof, you can mix together all of the dry ingredients. Sift all dry ingredients together into a medium-sized bowl.
• Add remaining ½ cup plus 2 tablespoons warm water and olive oil to the yeast mixture and stir to combine.
• Slowly add the dry ingredients to the wet and stir with a wooden spoon or dough hooks until fully combined.
• The dough should be sticky and rather wet. If it is too dry to knead, then add a little more water. Knead the dough for 3 minutes.
• Form the dough into a ball and place it on the parchment-covered cookie sheet. Press down on the dough with your fingers and the heels of your hands and form it into a large circular crust. It should be about 11 inches wide.
• Pre-heat the oven for 2 minutes until the temperature reaches 100-110 degrees F. Place the crust in the warm oven and allow it to rise for 45 minutes.
• Remove from the oven and pre-heat the oven to 375 degrees F.
• Brush the crust with melted butter and bake for 12-15 minutes until the crust is firm and just beginning to brown.
• Remove the crust from the oven and turn the heat up to 450 degrees F.
• Top your pizza with whatever you like and then pop it back into the 450-degree oven for another 6-8 minutes until the crust has browned and the cheese has melted.
• Allow the pizza to cool on the pan for 10 minutes before cutting into 8 slices.

How to make keto pasta with vital wheat gluten

Ingredients:

• 3 large eggs, lightly beaten
• 3/4 cup vital wheat gluten

Method:

• Combine the eggs and vital wheat gluten in a bowl and mix with a fork until fully incorporated.
• Knead the mixture for 5 minutes until it is no longer lumpy and springs back into shape when poked.
• Let the dough rest for 15 minutes, covered.
• Cut the dough into 6 sections. Roll out each section individually until it is very thin. Use extra vital wheat gluten to prevent sticking to the surface, and aim to roll the dough out so thinly that you can almost see through it. If the dough is too thick, add more egg – it should be squishy, like a stress ball.
• Using a pizza cutter, cut the dough into fettuccine-style noodles.
• Separate the noodles and boil them for 60 seconds. Then, remove from the heat, strain, and serve immediately with your favourite pasta sauce.

Tips:

• This recipe is not gluten-free. If you have a gluten intolerance, this recipe is not suitable for you.
• This recipe is best served immediately after cooking.
• You can use vital wheat gluten to make the dough less sticky and easier to roll out.
• If you don't have a pasta maker, you can use a pizza cutter to cut the dough into noodles.

How to make keto tortillas with vital wheat gluten

Ingredients:

• Vital Wheat Gluten
• Ground Golden Flax Seed
• Swerve Sweetener
• Xanthan Gum
• Baking Powder
• Cooking Oil (e.g. avocado oil)
• Melted Butter
• Oat Fibre
• Warm Water
• Olive Oil
• Salt

Method:

• Whisk together the wet ingredients (cooking oil, melted butter, olive oil, and warm water).
• Mix together the dry ingredients (vital wheat gluten, ground golden flax seed, swerve sweetener, xanthan gum, baking powder, and salt).
• Pour the wet ingredients into the dry ingredients and mix until the mixture is combined and there are no dry spots.
• Mix the dough until it forms a ball (this can be done with a food processor or by hand).
• Once the dough is formed, lightly dust a bowl with oat fibre and place the dough inside. Sprinkle some more oat fibre on top. Let the dough rest for about 15 minutes.
• Divide the dough into 8 portions.
• Sprinkle oat fibre on a rolling surface and place a dough ball on top. Sprinkle more oat fibre on the dough ball.
• Roll the dough into a thin disc, turning and flipping the dough over every few passes to ensure it doesn't stick. Repeat this process for all dough balls.
• Heat a pan over low-medium heat and add a small amount of olive oil.
• Place one tortilla in the pan and cook for 30 seconds to 1 minute, or until you see bubbles forming.
• Flip the tortilla and cook for an additional 20-30 seconds, or until brown spots form.
• Repeat with the remaining tortillas.

These keto tortillas are versatile and can be used for tacos, burritos, enchiladas, and more. They can be stored at room temperature for up to 2 days or refrigerated for up to 5 days. They can also be frozen for longer-term storage.

How to make keto bagels with vital wheat gluten

Ingredients:

• 6 tbsp (48g) almond flour
• 9 tbsp vital wheat gluten (also sometimes called “gluten flour”, it's the protein removed from flour)
• 5 tbsp whole wheat flour (if you do not have a gluten allergy, you can use this)
• 1 tsp quick rise yeast (do not use traditional yeast)
• 1 tbsp sweetener of choice (I used a monk fruit/erythritol blend)
• 1/4 tsp sugar (this is eaten by the yeast and necessary for dough to rise. It will not affect final macros)
• 1 tbsp + 1 tsp olive oil
• 1/2 cup warm water (warm to the touch but not burning hot)
• Poppy seeds or sesame seeds (optional)
• Any other extra spices/flavourings you want to add

Method:

• Combine all dry ingredients, including the yeast, in a bowl.
• Add the olive oil and warm water.
• Use a spoon to stir everything until it starts to become a ball.
• Use your hands to knead the dough for 2-4 minutes or until it becomes quite elastic when stretched.
• Form the dough into a loose ball (it doesn't have to be perfect) and place in a lightly greased bowl. Cover and let it rise somewhere warm for 10 minutes. (You can run the microwave for a minute and then place the bowl inside afterwards).
• Remove the dough from the bowl and break it into 6 pieces. Knead each piece a few times into a ball shape and then roll it in your hands like you are making a worm using playdough.
• Stretch the dough “worm” into a circular shape and twist and pinch the two ends together to create your bagel shape, then place on a cookie sheet. Repeat this with all the pieces of dough.
• Cover the cookie sheet well with plastic wrap and place it in a warm place again to rise, this time for 40 minutes. (You can heat up the oven for about 5 minutes, then turn it off and place the cookie sheet inside).
• At around the 30-minute mark, pre-heat your oven to 475°F and put a large pot of water on to boil. (You can add a touch of sweetener and salt to the water for flavour). Also, get a plate ready with any toppings you want to add and another cookie sheet lined with parchment paper.
• One at a time, using a slotted spoon or spatula, gently pick up the bagels and place them in the boiling water. Cook for about 30 seconds, then flip, cook for another 30 seconds, then remove and place on the parchment-lined cookie sheet. Do this for all the bagels. (You can cook about 2-3 in your pot at a time).
• Sprinkle on the toppings you'd like and place the tray in the pre-heated oven for 12-15 minutes before removing. Bagels should be lightly browned on top and bottom.
• Slice and toast with butter, low-sugar jam, cream cheese or peanut butter. They are also great baked with a bit of melted cheese on top or served as a sandwich (my favourite combo is roast beef, butter, cream cheese and a bit of mustard).

Storage:

Store these bagels in the freezer in an airtight container and remove as needed for a quick breakfast, snack or lunch!

Frequently asked questions