Keto And Bread: Best Carb Friends?

The ketogenic diet is a low-carb, high-fat diet that puts your body into a metabolic state known as ketosis. When following a keto diet, it is recommended to keep your carbohydrate intake below 50g per day. As a slice of bread contains around 20g of carbohydrates, it is not typically considered keto-friendly. However, there are now many keto-approved bread options available that are made with alternative ingredients such as almond flour, coconut flour, and psyllium husk. These low-carb breads allow those on a keto diet to enjoy sandwiches, avocado toast, and grilled cheese once again. While some of these bread alternatives are available to purchase, there are also many recipes online for those who want to try making their own keto bread at home.

Keto bread recipes

Almond Flour Bread

This keto-friendly bread recipe is light, fluffy, and can be used for anything from sandwiches to avocado toast. It uses almond flour, which makes it naturally gluten-free, and simple ingredients that you likely already have in your kitchen. The recipe yields 12 slices, with 2 grams of net carbs per slice.

Ingredients:

• 1 3/4 cups almond flour
• 1/4 teaspoon salt
• 1/2 teaspoon baking soda
• 1/4 cup + 1 tablespoon olive oil, melted
• 1 tablespoon maple syrup
• 1 teaspoon apple cider vinegar

Instructions:

• Preheat the oven to 350°F and line an 8x4-inch loaf pan with parchment paper.
• In a small bowl, combine the almond flour, baking soda, and salt.
• In a large bowl, whisk together the eggs, olive oil, maple syrup, and apple cider vinegar.
• Add the dry ingredients to the wet ingredients and mix until combined and thick.
• Transfer the batter to the pan and bake for 35-40 minutes or until a toothpick comes out clean.
• Let the bread cool completely in the pan before slicing.

Wholesome Yum's Keto Bread

This keto bread recipe is soft, airy, and has just 1 gram of net carbs per slice. It uses a combination of almond and coconut flour, as well as egg whites, to create a light and fluffy texture. The recipe yields 18 slices.

Ingredients:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 teaspoons baking powder
• 1/4 teaspoon sea salt
• 1/3 cup unsalted butter, melted (or coconut oil for dairy-free)
• 12 large egg whites, at room temperature
• Optional: sweetener to taste, xanthan gum, and cream of tartar

Instructions:

• Preheat the oven to 325°F and line an 8 1/2 x 4 1/2-inch loaf pan with parchment paper.
• Combine the almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum, and sea salt in a food processor. Pulse until combined.
• Add the melted butter and pulse until crumbly.
• In a large bowl, beat the egg whites and cream of tartar (if using) until stiff peaks form.
• Add half of the stiff egg whites to the food processor and pulse until just combined.
• Gently transfer the mixture from the food processor into the bowl with the remaining egg whites and gently fold until no streaks remain.
• Transfer the batter to the lined loaf pan and smooth the top.
• Bake for about 40 minutes, until the top is golden brown. Tent the top with foil and bake for an additional 30-45 minutes, until the top is firm and doesn't make a squishy sound when pressed.
• Let the bread cool completely before removing from the pan and slicing.

Cloud Bread

Cloud bread, or oopsie bread, is a popular, protein-rich alternative to regular bread for those on a low-carb or keto diet. It can be used as a sandwich base or an English muffin replacement.

Ingredients:

• 3 ounces cream cheese
• 1/8 teaspoon sea salt
• 3 eggs, separated

Instructions:

• Preheat the oven to 300°F and line a baking sheet with lightly greased parchment paper.
• In a large bowl, whisk the egg whites with an electric mixer until they form stiff, foamy mounds.
• In a separate bowl, mix the egg yolks, cream cheese, and salt.
• Fold the egg whites into the second bowl, being careful not to deflate them.
• Scoop the mixture into bun-sized portions on the baking sheet and bake for approximately 30 minutes, until golden.

Ezekiel Bread

Ezekiel bread is a healthy bread option that contains organic grains and legumes, such as wheat, barley, beans, lentils, millet, and spelt. It is suitable for those on a low-carb diet, as one slice contains 15 grams of carbohydrates. However, it is not gluten-free, so it is not suitable for those with gluten intolerance.

Other Bread Alternatives

In addition to the above recipes, there are several other creative bread alternatives that can be used for sandwiches, wraps, and tortillas:

• Eggplant disks: Cut the large end of an eggplant into 1-inch thick slices, season, and grill or bake.
• Portobello mushroom caps: Large grilled or baked portobello mushrooms can be used as burger bun substitutes.
• Lettuce wraps: Large iceberg, romaine, or red leaf lettuce leaves can be used as flexible wraps.
• Steamed collard greens: Gently steamed collard green leaves provide a more durable option for wraps.
• Nori sheets: These have a slightly salty taste and pair well with a range of foods but can become soggy, so fill them right before eating.

Keto-friendly bread types

While on a keto diet, you may be inclined to cut out bread altogether. However, there are several keto-friendly bread options available that can satisfy your cravings without compromising your diet. Here are some of the best keto-friendly bread types:

Sola Sweet and Buttery Bread

SOLA's sweet and buttery bread is a fantastic keto option. With 4 grams of protein and 1 gram of sugar alcohol, along with 7 grams of total carbohydrates, you're left with a manageable 2 grams of net carbohydrates per slice. This bread pairs well with both savoury and sweet toppings, making it versatile for a variety of dishes. The only downside is that the slices are significantly smaller than regular bread.

Great Low Carb Bread Co. Sourdough Bread Loaf

Sourdough is a classic favourite, and this option from the Great Low Carb Bread Co. is a great keto-friendly choice. Each slice contains 8 grams of carbohydrates, 7 grams of fibre, 3 grams of fat, and 7 grams of protein, making it well-balanced for a keto diet. It has a fluffy yet slightly dense texture that holds up well for sandwiches and toasting. You can find this bread on Amazon or at selected retailers.

Hero Flour Tortillas

Even tortillas can be made keto-friendly! Hero Flour Tortillas are a great option with 0 grams of net carbs, making them perfect for keto-friendly burritos and tacos. They taste, smell, and rip just like regular flour tortillas, so you won't feel like you're missing out. You can find them on Amazon or at Hero.co.

Base Culture Store Keto Bread Seven Nut & Seed

This bread is packed with nutritious ingredients, including seven types of nuts and seeds that give your sandwich a satisfying crunch. Each slice contains flaxseeds, pumpkin seeds, chia seeds, sunflower seeds, pecans, and hemp hearts, along with tasty additions like almond butter and honey. It's free of wheat, grains, and artificial ingredients, with only 8 grams of carbohydrates per slice. You can purchase it on Amazon or at Thrive Market.

ThinSlim Foods Keto Bagels

Bagels may not seem like a typical keto option, but ThinSlim Foods offers a great keto-friendly alternative. These bagels are denser than regular bagels but are crafted with non-GMO ingredients like oat fibre, wheat starch, and chicory root to keep them light. They toast up well and provide a perfect base for a variety of toppings, from cream cheese to smoked salmon. With 0 net carbs and 14 grams of protein per bagel, they are a great keto choice. You can find them on Amazon or at Walmart.

Scotty's Everyday Keto Bread Zero Carb Mix

If you're feeling adventurous and want to try making your own keto bread, Scotty's mix is a fantastic option. With this mix, you can create oven-fresh bread, dinner rolls, muffins, pizza dough, and more. All you need to add are olive oil, dry yeast, and water, and you'll have delicious, pillowy bread that tastes just like it's from a bakery but without the excess carbs. You can find the mix on Amazon.

These options provide a good range of choices to satisfy your bread cravings while sticking to your keto diet. Remember to check the ingredient lists and nutritional information to ensure they align with your specific dietary needs and restrictions.

Ingredients to avoid

While on a keto diet, it is best to avoid highly processed foods and focus on healthy, whole foods. Here is a list of ingredients that are best avoided:

Sugar

Sugar is one of the key ingredients to avoid on a keto diet. It is important to read labels carefully as sugar has many different names and can be listed as something else on an ingredient list. These include Barbados sugar, brown sugar, cane sugar, castor sugar, coconut sugar, confectioner's sugar, corn sugar, date sugar, golden sugar, and granulated sugar, to name a few.

Starch

Refined starch is another ingredient to limit on a keto diet. Wheat and corn are the biggest sources of starch, so these should be avoided. Grains and grain-based foods such as amaranth, barley, buckwheat, corn, oats, millet, rice, rye, and quinoa should be avoided. Other names for wheat products to look out for include bran, couscous, durum, farina, flour, and semolina.

Industrial Fats

Artificial trans fats and highly processed vegetable oils should be avoided. These are often listed as "partially hydrogenated" oil or vegetable shortening on ingredient lists. Examples include diglycerides, hydrogenated anything, interesterified oils, margarine, monoglycerides, and shortening.

Sugar Replacements

Sugar replacements such as sugar alcohols, artificial sweeteners, and natural sweeteners should be limited or avoided if possible. Sugar alcohols to look out for include erythritol, glycerol, isomalt, lactitol, maltitol, and sorbitol. Artificial sweeteners with potentially negative health impacts include acesulfame K, aspartame (NutraSweet), and saccharin (Sweet 'N Low).

Other Ingredients

Other ingredients to be cautious of when on a keto diet include artificial flavours, colourings, and preservatives, as well as chicory root, xanthan gum, and carrageenan, which can cause digestive issues.

Ingredients to use

The best keto-friendly bread should be low in carbohydrates, high in fat, and contain a good amount of protein. It should also be free of sugar and artificial sweeteners.

Some of the best ingredients to use include:

• Almond flour: This flour is used to produce a bread that is very low in carbs, and free from common allergens. It provides more flavour and a generally more delicious result than coconut flour.
• Coconut flour: This is much more absorbent than almond flour and can result in a drier loaf of bread. However, using a tablespoon of coconut flour and removing 2-3 tablespoons of almond flour can change the texture of the bread in a pleasant way.
• Flaxseed meal: This will help ensure that the bread is dense and filling.
• Psyllium husk powder: This is a hard-to-replace ingredient that helps to create a nice crust with a soft, moist centre.
• Eggs: Using only the egg whites can help to create a protein-rich alternative to regular bread.
• Butter: This can be substituted for other sources of fat like olive oil, avocado oil, or coconut oil.
• Stevia: Adding a few drops of stevia to the recipe is a good way to eliminate any eggy taste.
• Yeast: Adding a tablespoon of active dry yeast can result in a more traditional bread flavour.
• Xanthan gum: This ingredient is useful when it comes to cooking on a keto diet, as it helps to thicken and stabilise the batter.

Nutritional value

The nutritional value of bread depends on the type of bread.

White bread is typically higher in carbohydrates and lower in fibre, vitamins, and minerals than whole-wheat bread. For example, a slice of commercially prepared white bread contains about 13 grams of carbohydrates and 0.75 grams of fat, while a slice of whole wheat bread contains 13.8 grams of carbohydrates and 1.1 grams of fat. Whole wheat bread also contains 4 grams of protein per slice, as well as vitamins and minerals such as B vitamins, manganese, folate, selenium, zinc, magnesium, calcium, iron, and vitamin D.

Some types of bread, such as sourdough, are made with fermented dough that contains live bacteria, which can aid digestion and support gut health. Rye bread is another option that is typically low in carbs and high in protein.

For those on a keto diet, there are keto-friendly bread options available that are low in carbohydrates and high in fat and protein. These include cloud bread, almond flour bread, and coconut flour bread.

In terms of micronutrients, bread is generally low in important nutrients like protein, fiber, vitamins, and minerals. However, some types of bread are enriched with extra micronutrients to boost their nutritional value. For example, iron, riboflavin, thiamine, and niacin are commonly added to bread.

When it comes to gluten, a protein found in wheat products, some people have a sensitivity or intolerance that can cause adverse side effects. In these cases, gluten-free bread made from alternative flours such as tapioca, brown rice, or potato flour can be a suitable option.

Frequently asked questions