Keto Bread: Paleo-Friendly Or Not?

The keto diet has gained a lot of popularity in recent years, with many people turning to it as a way to lose weight and improve their health. One of the biggest challenges for those on a keto diet is finding bread that fits their dietary needs. Bread is a staple food for many people, and giving it up can be difficult. Luckily, there are now several options for keto-friendly bread available, including some that are also paleo-friendly.

Keto bread is typically made with almond flour or coconut flour, which are both low in carbs and high in fat, making them great options for a keto diet. Paleo bread, on the other hand, tends to use a variety of different flours and binders like tapioca flour and arrowroot flour. These ingredients are not typically used in keto bread due to their relatively high carb content.

However, it is possible to make keto bread that is also paleo-friendly. For example, one recipe for paleo keto bread uses almond flour as the base and includes ingredients like flaxseed meal, psyllium husk powder, eggs, and ghee or coconut oil. This bread is not only keto-friendly but also free of grains, gluten, and dairy. Another recipe uses a combination of almond flour and coconut flour, along with psyllium husk powder, egg whites, and grass-fed clarified butter to create a bread that has a beautiful golden crust and a perfect bread-like crumb.

So, if you're following a keto diet and looking for a bread option that is also paleo-friendly, there are definitely some great choices available. These breads can be a delicious and healthy way to enjoy bread without compromising your dietary needs.

Paleo and keto bread ingredients

There are many ingredients that can be used to make keto and paleo bread. Here are some of the most common ones:

• Almond flour: A super-fine almond flour is best for achieving the right texture. It can be substituted with other flours, but the bread may turn out denser and oilier.
• Coconut flour: This helps improve the texture of the bread. It can be replaced with more almond flour, but the quantity will need to be adjusted.
• Baking powder: Ensures the bread rises well. It should be fresh and not confused with baking soda, which will leave an aftertaste.
• Butter or coconut oil: Using butter makes the bread dairy-friendly, while coconut oil makes it paleo and dairy-free.
• Egg whites: These provide structure and airiness to the bread. Fresh or carton egg whites can be used, but carton egg whites may require the addition of cream of tartar.
• Sweetener: This is optional but helps balance the saltiness and gives a neutral taste to the bread. Any sweetener can be used.
• Xanthan gum: This is optional but adds chewiness and sturdiness to the bread.
• Cream of tartar: This is optional but helps stabilize the egg whites and form peaks more easily.

Some other ingredients that can be used in keto and paleo bread include:

• Flaxseed meal: Regrinding the flaxseed meal in a dry blender helps avoid slimy bread.
• Psyllium husk powder: Regrinding the psyllium husk is recommended, and it helps with the bread-like texture.
• Whey protein isolate: This ensures the bread doesn't collapse post-bake.
• Cream: Sour cream or coconut cream can be added to the mixture.

How to make keto bread

Ingredients:

• Almond flour
• Coconut flour
• Baking powder
• Butter or coconut oil
• Egg whites
• Sea salt
• Sweetener (optional)
• Xanthan gum (optional)
• Cream of tartar (optional)

Method:

• Preheat your oven to 325°F (163°C). Line a loaf pan (8 1/2 x 4 1/2 inches) with parchment paper.
• Combine the dry ingredients (almond flour, coconut flour, baking powder, sweetener, xanthan gum, and sea salt) in a food processor. Pulse until well mixed.
• Add melted butter or coconut oil and pulse again until the mixture becomes crumbly.
• In a separate bowl, use a hand mixer to beat the egg whites with cream of tartar (if using) until stiff peaks form.
• Add half of the stiff egg whites to the food processor and pulse briefly until just combined. Be careful not to overmix.
• Gently fold the mixture from the food processor into the remaining egg whites 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. Then, cover the top with aluminium foil and bake for another 30-45 minutes. The bread is ready when the top is firm and doesn't make a squishy sound when pressed.
• Let the bread cool completely before slicing.

Tips:

• Make sure to use room-temperature eggs for better results.
• If you want to make the bread dairy-free, substitute butter with coconut oil.
• You can store the keto bread in the refrigerator for up to a week or freeze it for up to 6 months.

Paleo and keto bread recipes

Keto Bread

This keto bread recipe is gluten-free and contains just 5 ingredients. It is sturdy enough to be used as a sandwich bread and has a neutral flavour, making it versatile. The recipe yields 18 slices and takes 1 hour and 20 minutes to make.

Ingredients:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 tsp baking powder
• 1/4 tsp sea salt
• 1/3 cup unsalted butter or coconut oil
• 12 large egg whites

Optional Ingredients:

• 1 tbsp sweetener
• 1/4 tsp xanthan gum
• 1/4 tsp cream of tartar

Method:

• Preheat the oven to 325°F and line a 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 separate bowl, beat the egg whites and cream of tartar (if using) until stiff peaks form.
• Add half of the egg whites to the food processor and pulse until just combined.
• Gently fold the mixture from the food processor into the remaining egg whites until no streaks remain.
• Transfer the batter to the loaf pan and smooth the top.
• Bake for about 40 minutes, then tent with foil and bake for an additional 30-45 minutes, until the bread is firm and golden brown.
• Cool completely before slicing.

Paleo Bread

This paleo-friendly bread is also keto and gluten-free. It is made with a variety of nuts and seeds, giving it a crunchy and hearty texture. The recipe yields 20 servings and takes 1 hour to make.

Ingredients:

• 7 oz almonds or hazelnuts
• 7 oz pumpkin seeds
• 3 oz flaxseed
• 3 oz sesame seeds
• 4 oz sunflower seeds
• 2 oz pecans or walnuts
• 1 tbsp fennel seeds, crushed
• 1/3 cup olive oil or coconut oil, melted
• 2 eggs

Method:

• Preheat the oven to 300°F and line a bread pan with parchment paper.
• Mix all the dry ingredients in a large bowl.
• Add the eggs and oil, and mix well.
• Transfer the dough to the prepared bread pan and bake for 1 hour.
• Allow the bread to cool completely before slicing.

Other Keto and Paleo Bread Recipes

• Gluten-Free & Keto Bread With Yeast: This soft and fluffy bread uses yeast to ensure a wonderful texture and taste. It contains a variety of ingredients, including almond flour, flaxseed meal, whey protein isolate, and psyllium husk powder.
• Simple Almond Flour Bread: This bread has a neutral taste, making it perfect for savory or sweet toppings. It is made with just six simple ingredients and takes about 1 hour to make.
• Original Keto Bread: This bread is made with 10 clean ingredients, including almonds, flax, and eggs. It is nutrient-packed and can be stored in the refrigerator for up to 14 days or frozen for up to 9 months.

Keto bread tips and tricks

Keto bread is a great alternative to regular bread for those on a keto diet. Here are some tips and tricks to help you make the perfect keto bread:

Ingredients

• Almond flour is a key ingredient in keto bread. It gives the bread a nice texture and is a good source of healthy fats. When choosing almond flour, look for a super-fine variety to ensure the best results. You can also try substituting a small amount of almond flour with arrowroot flour for a lighter texture.
• Coconut flour is another important ingredient. It helps improve the texture of the bread. However, different brands of coconut flour can absorb moisture differently, so be sure to follow the recipe closely.
• Baking powder is essential for leavening the bread. Make sure to use fresh baking powder and avoid confusing it with baking soda, as this will leave an unpleasant aftertaste.
• Butter or coconut oil can be used as a source of fat in keto bread. If you want to make a paleo bread, use coconut oil instead of butter.
• Egg whites are necessary for structure and leavening. They also help to create a neutral flavour in the bread.
• Salt is important for balancing the flavours in the bread.
• Sweetener can be added to balance out the saltiness and create a neutral flavour profile. Monk fruit or allulose sweeteners are popular choices.
• Xanthan gum adds chewiness and improves the texture of the bread.
• Cream of tartar helps to stabilise the egg whites and makes them easier to whip.

Preparation and Baking

• When combining the dry ingredients, make sure to mix them until they are uniform. You can use a food processor or a whisk to do this.
• Whip the egg whites until they form stiff peaks. This will give the keto bread structure and keep it airy. Room-temperature egg whites will whip more easily, and adding cream of tartar will help stabilise them.
• Be careful not to overmix the batter once you add the egg whites. Overmixing can break down the structure of the bread.
• Bake the keto bread until the top is golden brown. Then, tent the top with foil and continue baking until the bread is fully cooked. The internal temperature should reach at least 200 degrees Fahrenheit.
• Allow the bread to cool completely before slicing. This helps the texture inside the bread set properly.
• Store keto bread in the refrigerator or freezer. It tends to go stale quickly at room temperature.

Recipe Variations

• Paleo keto bread is a variation that follows the paleo diet guidelines. It typically uses coconut oil instead of butter and omits xanthan gum.
• Nut-free keto bread is an option for those with nut allergies. It may include alternative ingredients like sesame seeds or sunflower seeds.
• Keto dinner rolls are a fun variation on traditional keto bread. They are perfect for sliders or hamburger buns.
• Cheesy keto garlic bread combines the flavours of garlic and cheese for a delicious side dish.

Nutritional value of keto bread

The nutritional value of keto bread varies depending on the specific recipe and ingredients used. However, keto bread is generally high in fat and low in carbohydrates and protein. Here is a breakdown of the nutritional content of keto bread:

Calories: Keto bread typically contains between 35 and 99 calories per slice. The calorie content can vary depending on the ingredients used and the serving size.

Fat: Fat content in keto bread can be relatively high, contributing to around 74% of the total calories. This is in line with the ketogenic diet's emphasis on a high-fat intake.

Carbohydrates: Keto bread is designed to be low in carbohydrates, with some brands offering zero net carbs per slice. The carb content can vary, but it is usually less than 10 grams per slice.

Fiber: Some keto bread brands highlight their products as a good source of fiber. The amount of fiber can vary, but it is often around 9-12 grams per slice.

Protein: Keto bread is not particularly high in protein, contributing to about 17% of the total calories. The protein content can differ depending on the recipe, with some brands offering around 4 grams per slice.

It is important to note that the nutritional values mentioned above may not be representative of all keto bread products available in the market. Always check the nutrition label and ingredient list of the specific keto bread product you are considering to make an informed decision about its nutritional value.

Frequently asked questions