Gluten-Free Bread: A Keto Diet Option?

Gluten-free bread is a staple for those on a keto diet. While it may not taste like real bread, it is a versatile option that can be used for sandwiches, avocado toast, and even keto grilled cheese. There are many recipes available for gluten-free keto bread, and some products can be purchased online or in stores.

Gluten-free keto bread ingredients

Gluten-free keto bread is usually made with a combination of gluten-free flour alternatives and ingredients that are high in protein and fat. Here is a list of ingredients that are commonly used in gluten-free keto bread:

• Almond flour is a popular gluten-free flour alternative made from ground almonds. It has a fine texture and a nutty flavour, and it is rich in nutrients like vitamin E, magnesium, and healthy fats.
• Coconut flour is another gluten-free flour option that is made from ground coconut meat. It has a sweet flavour and a soft texture, and it is high in fibre and protein.
• Psyllium husk is a type of fibre that is derived from the Plantago ovata plant. It is often used as a binding agent in gluten-free baking, and it can help improve the texture and rise of the bread.
• Eggs are an essential ingredient in gluten-free keto bread as they provide structure, moisture, and leavening. They also add protein and healthy fats to the bread.
• Protein powder is sometimes added to gluten-free keto bread to increase the protein content and improve the texture. Unflavoured or vanilla-flavoured protein powders are usually used.
• Baking powder is a leavening agent that helps the bread rise and gives it a light and airy texture. Gluten-free baking powder is often used to ensure that the bread is completely gluten-free.
• Salt is added to enhance the flavour of the bread and balance out the other ingredients. Sea salt or kosher salt are commonly used.
• Butter or ghee is used to add moisture and richness to the bread. Grass-fed, unsalted butter or clarified butter (ghee) are popular choices.
• Apple cider vinegar is sometimes added to balance the pH of the dough and improve the texture of the bread. It can also enhance the flavour of the other ingredients.
• Sour cream or coconut cream is used to add moisture and tanginess to the bread. It can also help to activate the leavening agents and improve the rise of the bread.
• Sweeteners such as honey, maple syrup, or monk fruit sweetener can be added to gluten-free keto bread to balance out the flavours and enhance the browning of the crust.
• Seeds and nuts can be added to gluten-free keto bread for extra crunch, flavour, and nutrition. Popular choices include flax seeds, chia seeds, sunflower seeds, and chopped nuts like walnuts or pecans.
• Herbs and spices can be added to gluten-free keto bread to enhance the flavour and add a savoury or sweet twist. Examples include rosemary, thyme, basil, curry powder, cinnamon, and nutmeg.

How to make gluten-free keto bread

Ingredients:

• 2 cups of blanched almond flour
• 1/4 cup of psyllium husk powder
• 1 tablespoon of baking powder
• 1/2 teaspoon of sea salt
• 4 large eggs, at room temperature
• 1/4 cup of coconut oil, measured solid, then melted
• 1/2 cup of warm water

Instructions:

• Preheat the oven to 350°F (177°C). Line the bottom of an 8x4-inch loaf pan with parchment paper.
• In a large bowl, use a hand mixer at high speed to beat the eggs until they double in volume.
• In a second large bowl, mix together the almond flour, psyllium husk powder, baking powder, and sea salt.
• Beat the dry ingredients into the eggs.
• Beat in the melted coconut oil, then the warm water.
• Transfer the dough to the lined baking pan. Smooth/press the top evenly with your hands or a spatula, forming a rounded top.
• Bake for 55-70 minutes, until an inserted toothpick comes out clean and the top is very hard, like a bread crust. (Important: It will pass the toothpick test before it's completely done, so make sure the top is very crusty, too.) Cool completely before removing from the pan.

This bread will keep on the counter for 3-4 days, or in the fridge for up to 1 week. It can also be frozen for 3-6 months.

Gluten-free keto bread brands

There are several gluten-free keto bread brands available, both as pre-baked loaves and as baking mixes. Here are some options:

Pre-baked Gluten-Free Keto Breads:

• Unbun Foods: Offers gluten-free keto bread that is also grain-free.
• Carbonaut: Provides a range of gluten-free keto bread options, including white bread, seeded bread, and bagels. Their products are vegan and plant-based, and the bread has a bakery-quality taste.
• Ener-G: Gluten-free keto bread that contains egg whites, brown rice flour, and sunflower oil.
• Yez! Foods: Their gluten-free keto bread is also grain-free, wheat-free, and soy-free. It comes in small loaves.
• Base Culture: This brand offers a variety of gluten-free keto bread options, including original, simple white, sourdough, 7 nut & seed, cinnamon raisin, and cheese bread. Their products contain almonds, flax, and eggs.
• Julian Bakery: Their gluten-free keto bread is grain-free and contains almond flour, eggs, and butter.

Gluten-Free Keto Bread Baking Mixes:

• Keto Bread Low Carb Mix: A gluten-free option sweetened with Allulose, with no Erythritol or nut flours.
• Livlo Keto Bread Mix: A low-carb and gluten-free baking mix with zero added sugar and only 2g net carbs per serving.
• Good Dee's: A gluten-free, grain-free, and sugar-free cornbread baking mix.
• Simple Mills: Offers an almond flour artisan bread mix that is gluten-free and paleo-friendly.

Gluten-free keto bread reviews

Base Culture Keto Bread

Base Culture's keto bread is a cult classic, made with 10 clean ingredients like almonds, flax, and eggs. It's nutrient-packed and perfect for a lunchtime sandwich. The bread is sold nationwide in the freezer section and can be stored in the refrigerator for up to 14 days or in the freezer for up to 9 months.

Gnom-Gnom Gluten-Free & Keto Bread

Gnom-Gnom's gluten-free and keto bread recipe is described as soft, fluffy, and delicious, with a "killer crumb." The recipe includes ingredients like almond flour, golden flaxseed meal, whey protein isolate, and psyllium husk. It's recommended to weigh the ingredients for consistent results and to use room-temperature ingredients, especially for the eggs, to ensure the bread rises properly. The bread keeps well at room temperature for up to 4 days and freezes beautifully.

Elavegan Keto Flaxseed Bread

This keto flaxseed bread is an easy, diet-friendly recipe with just 3 main ingredients and 0.6 g net carbs per slice. It's crusty, soft, and perfect for toasting and sandwiches. The bread is gluten-free, wheat-free, flourless, low-carb, sugar-free, oil-free, yeast-free, paleo-friendly, egg-free, and dairy-free (vegan). It requires no mixer, kneading, or rising time and just 10 minutes to prepare. The recipe includes ground flaxseed, psyllium husk powder, baking powder, salt, and hot water. It's recommended to use a convection oven or an oven with a fan for the best results.

Sola Sweet and Buttery Keto Bread

Sola's keto bread is described as light, fluffy, and containing only 2 grams of net carbs per slice. It has a slightly sweet taste that pairs well with both savory and sugary foods. The slices are smaller than traditional bread but are still cut thick.

Great Low Carb Bread Co. Sourdough Bread Loaf

This sourdough bread is a keto-friendly option with 8 grams of carbohydrates, 7 grams of fiber, 3 grams of fat, and 7 grams of protein per slice. It has a fluffy yet slightly dense texture that holds up well for sandwiches and toasting. It browns well in a skillet with a little butter.

Gluten-free keto bread nutritional value

Gluten-free keto bread is made from a variety of gluten-free flours, such as almond, coconut, or lupin flour, and often contains other ingredients like eggs, butter, and flaxseed meal. The nutritional value of gluten-free keto bread can vary depending on the specific ingredients and recipe used, but generally, it is high in fat and low in carbohydrates, which is suitable for a keto diet.

• Calories: 174kcal
• Carbohydrates: 6g
• Protein: 5g
• Fat: 14g
• Saturated Fat: 3g
• Cholesterol: 26mg
• Sodium: 254mg
• Potassium: 83mg
• Fiber: 4g
• Vitamin A: 165IU
• Calcium: 60mg
• Iron: 1mg

Another recipe by Elavegan has slightly different nutritional values:

• Net Carbs: 0.6 g
• Protein: Not specified
• Fat: Not specified

The nutritional value of gluten-free keto bread can also depend on the brand and the specific ingredients they use. For example, the SOLA Sweet & Buttery Keto-Friendly Bread has:

• Net Carbs: 2 grams
• Protein: 5 grams
• Allergens: Milk, soy, wheat

Overall, gluten-free keto bread is a good option for those following a keto diet, but it is important to check the specific nutritional values and ingredients to ensure it fits within your dietary needs and restrictions.

Frequently asked questions