Keto Bread: Carb-Free Or Not?

The ketogenic diet, or keto for short, is a popular eating plan that involves eating high-fat and low-carb foods. This puts the body into a metabolic state known as ketosis, where it burns fat for fuel instead of carbohydrates. For those following this diet, keto bread is a low-carb alternative to traditional bread.

Keto bread typically contains almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal, and is higher in fat and protein than regular bread. While it may not taste exactly the same as traditional bread, keto bread allows people to continue enjoying their favourite foods while sticking to their dietary restrictions.

Some keto bread options do contain wheat flour, so it is important to read labels carefully if you have a wheat or gluten allergy or intolerance.

Keto bread recipes

Keto bread is a low-carb alternative to traditional bread. It's usually made with almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal. Here are some keto bread recipes you can try at home:

90-Second Keto Bread

This recipe yields soft and fluffy low-carb keto bread in just 90 seconds using a microwave.

Ingredients:

• 3 tablespoons of coconut or almond flour
• 1 tablespoon of butter or oil
• 1/2 teaspoon of double-acting baking powder

Instructions:

• Melt butter in a microwave-safe bowl or ramekin.
• Add the almond flour, egg, and baking powder to the butter.
• Beat with a fork until completely mixed.
• Microwave for about 90 seconds, or until firm.
• Run a knife along the edge, flip onto a plate, and slice in half.
• Toast in a toaster or skillet if desired.
• Keto Bread Rolls

This recipe yields bread with a soft centre and crispy outer crust. You can eat these rolls hot or cold, and they can be toasted, frozen, and defrosted just like traditional bread.

Ingredients:

• 1/3 cup ground psyllium husk powder
• 1 1/4 cups almond flour
• 2 tablespoons sesame seeds (optional)
• Water
• Vinegar
• Egg whites
• Olive oil

Instructions:

• Preheat the oven to 350°F (175°C).
• Mix the dry ingredients in a large bowl.
• Bring the water to a boil and add vinegar and egg whites.
• Combine the wet ingredients with the dry ingredients and mix well.
• Add boiling water and mix with a hand mixer for about 30 seconds.
• Moisten hands with olive oil and shape the dough into 6 separate rolls.
• Place on a greased baking sheet and top with sesame seeds (optional).
• Bake on the lower rack in the oven for 50-60 minutes, depending on the size of the rolls. They are done when they sound hollow when tapped on the bottom.
• Serve with butter and toppings of your choice.
• Wholesome Yum's Keto Bread

This keto bread recipe yields a soft, airy loaf with a delicate crumb and air pockets. It's sturdy enough for sandwiches and toasts well.

Ingredients:

• 1 cup blanched almond flour
• 1/4 cup coconut flour
• 2 teaspoons baking powder
• 1/4 teaspoon sea salt
• 1/3 cup unsalted butter or coconut oil
• 12 large egg whites
• Optional: sweetener, xanthan gum, and cream of tartar

Instructions:

• Preheat the oven to 325°F (163°C). Line an 8 1/2 x 4 1/2 inch loaf pan with parchment paper.
• Combine almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum (if using), and sea salt in a food processor. Pulse until combined.
• Add melted butter and pulse until crumbly.
• In a large bowl, beat the egg whites and cream of tartar (if using) with a hand mixer until stiff peaks form.
• Add half of the stiff 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 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 another 30-45 minutes, until the top is firm and doesn't make a squishy sound when pressed.
• Cool completely before removing from the pan and slicing.
• The Big Man's World Keto Bread

This keto bread recipe yields a light and fluffy loaf with only 2 grams of net carbs per serving. It's naturally gluten-free and has simple ingredients.

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 (180°C). Line an 8 x 4-inch loaf pan with parchment paper, reserving an inch on all sides for easy removal.
• In a small bowl, combine almond flour, baking soda, and salt.
• In a large mixing bowl, whisk together eggs, olive oil, maple syrup, and apple cider vinegar.
• Gently stir the dry ingredients into the wet ingredients until combined.
• Transfer the batter to the lined pan and bake for 35 minutes, or until a skewer comes out clean.
• Let the bread cool completely in the pan before slicing and serving.

Keto bread ingredients

Keto bread is a low-carb alternative to traditional bread. It is usually made with ingredients such as almond flour, coconut flour, psyllium husk, cream cheese, and eggs. Here is a closer look at some of the ingredients used in keto bread and their role in the baking process.

Almond Flour

Almond flour is a popular choice for keto bread as it is low in carbohydrates and gives the bread a light and fluffy texture. It is made from blanched almonds that have had their skins removed. It is important to use fine almond flour for the best results, as coarser brands can make the bread gritty.

Coconut Flour

Coconut flour is another low-carb flour option that can be used in keto bread. It has a moist consistency, making it suitable for baking bread, cakes, brownies, and muffins. However, it is not a zero-carb flour, and it absorbs moisture from other ingredients.

Psyllium Husk

Psyllium husk is a type of dietary fibre that can be used as a substitute for eggs in keto bread. It helps to add moisture to the bread and is also a good source of prebiotics, which can improve gut health. However, it should not be consumed on its own and should always be diluted.

Cream Cheese

Cream cheese is often used in keto bread recipes, such as cloud bread, to give the bread a rich and creamy texture. It is combined with other ingredients like eggs and salt to create a protein-rich alternative to regular bread.

Eggs

Eggs are a crucial ingredient in keto bread, as they provide structure and help to create a fluffy texture. The egg whites are particularly important, as they give the bread volume and a chewy texture. It is recommended to use room-temperature eggs for the best results.

Keto bread health benefits

Keto bread is a low-carb, high-fat bread that helps maintain ketosis without giving up sandwiches or toast. It is made with ingredients like almond flour, coconut flour, and flaxseed meal. While it may not be completely carb-free, it contains significantly fewer carbs than traditional bread, which can contain up to 20 grams of carbs per slice.

Weight Loss

Keto bread can aid in weight loss by reducing overall calorie intake. The high protein and fat content in keto bread help curb food cravings and make you feel full, leading to a reduction in total calorie consumption. Additionally, keto bread is low in carbs and full of fibre, which keeps you satiated for longer and reduces cravings, both of which contribute to weight loss.

Blood Sugar Control

Keto bread has a lower carbohydrate content than regular bread, which helps stabilize blood sugar levels. This makes it a healthier option for people with diabetes who struggle to maintain stable blood sugar levels due to high carbohydrate intake. The low glycemic index profile of keto bread can improve glycemic control and is especially beneficial for individuals with type 2 diabetes.

Heart Health

Keto bread is a rich source of fibre, magnesium, and zinc, which are beneficial for heart health. These nutrients help reduce the risk of heart diseases such as stroke, hypertension, metabolic syndrome, and type 2 diabetes.

Skin Health

Almond keto bread contains vitamin E and vitamin A, which have antioxidant properties. Vitamin E is a well-known anti-wrinkle agent that helps prevent skin ageing, while vitamin A promotes healthy skin.

Gut Health

Keto bread contains an amino acid called glutamine, which has numerous benefits for gut function. Additionally, the fibre in keto bread is known to be beneficial for gut health and can help improve overall digestive health.

Bone and Teeth Health

Keto bread is rich in calcium, zinc, and magnesium, which are essential minerals for maintaining strong bones and teeth. These nutrients contribute to the overall health and strength of the skeletal system.

While keto bread offers these health benefits, it is important to note that it may lack some essential nutrients and fibre. Long-term consumption might lead to deficiencies and digestive issues. Therefore, it is recommended to consult a registered dietitian before incorporating keto bread into your diet to ensure it aligns with your specific needs and health goals.

Gluten-free keto bread

Keto bread is a low-carb alternative to traditional bread, which is perfect for those following a keto diet. It is typically made with almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal, and is usually gluten-free.

Ingredients and Substitutes

• Almond flour: Super finely ground almond flour is necessary to ensure the bread is light and fluffy. If you are paleo or in keto maintenance, you can substitute a quarter to half a cup of almond flour with arrowroot flour for a lighter crumb.
• Golden flaxseed meal: Regrind the flaxseed meal until it is finely powdered to avoid a slimy bread texture. You can substitute flaxseed meal with psyllium husk powder, but this may result in a loss of elasticity and rise.
• Psyllium husk powder: Regrind the psyllium husk to ensure a fine texture. You can substitute it with more flax, but this may affect the bread's texture.
• Whey protein isolate: This ingredient is essential to ensure the bread doesn't collapse post-bake.
• Cream of tartar and powdered ginger: These ingredients help condition the dough to enhance its rise. They can be omitted without significantly affecting the final result.

Commercial Options

If you don't want to bake your own keto bread, there are some commercially available options that are gluten-free and keto-friendly:

• Nature's Own Keto Soft White Bread: This bread contains 1g net carb per slice and provides a high flavour and fibre option.
• Carbonaut Gluten-Free Bread: This bread has only 1g of net carbs per slice and is also vegan and plant-based.
• Base Culture Original Keto Bread: This bread is made with 10 clean ingredients, including almonds, flax, and eggs, and is both grain-free and gluten-free.

Recipes

If you want to try making your own gluten-free keto bread, here are some recipes to get you started:

• 90-second keto bread: This bread can be made in the microwave in just 90 seconds using simple ingredients like coconut or almond flour, butter or oil, and baking powder.
• Keto bread rolls: These bread rolls have a soft centre and crispy outer crust and can be made in the oven. The recipe includes almond flour, psyllium husk powder, and sesame seeds.

Tips for Baking Keto Bread

• Weigh your ingredients for consistent results, as gluten-free and keto baking can be finicky.
• Use ingredients at room temperature, especially eggs, to ensure the bread rises properly.
• Proof the yeast by mixing it with warm water and a sweetener like inulin, maple syrup, or honey, until it becomes foamy.
• Avoid abrupt temperature changes and air drafts, as yeast dough needs to rest undisturbed in a warm space.
• If baking at high altitude, you may need to increase the oven temperature and decrease the baking time.

Remember, while keto bread is a great alternative for those on a keto diet, it may have a slightly different taste and texture compared to traditional bread. However, with the right ingredients and techniques, you can still enjoy delicious, fluffy, and healthy bread!

Commercial keto bread options

There are a variety of keto bread options available in the market. Here are some popular commercial keto bread options:

Thin Slim Foods 0 Net Carb Bread

This bread has 0 net carbs and 7g of protein per slice. It comes in a variety of flavours, including honey, everything, cinnamon, and rye.

Lewis Bakeshop Healthy Life Keto Bread

This bread also has 0 net carbs and is a great low-calorie option with just 30 calories per slice. It offers white, cinnamon, and Hawaiian bread options.

L'oven Fresh Zero Carb Bread

This vegan bread is available at Aldi and comes in wheat or multiseed options, with 0 net carbs per serving.

Natural Ovens Bakery Keto Friendly Bread

This classic white bread has no artificial sweeteners or sugar and 0 net carbs. It is often found at Costco and is also available on Amazon.

Kiss My Keto Bread

This keto bread comes in seeded wheat, golden wheat, dark wheat, and cinnamon raisin options. The wheat options have 0 net carbs, while the cinnamon raisin option has 2 net carbs. It is available at Walmart stores and online.

Franz Keto White Bread

Another white bread option, Franz Keto White Bread, has 1 net carb per slice. Franz also offers keto hamburger and hot dog buns with 1 net carb each.

Extraordinary Bites Keto Friendly White Bread

This is another low-calorie option with just 30 calories and 1 net carb per slice. It can be found at Walmart.

Aunt Millie's Low Carb Bread

Aunt Millie's Low Carb Bread offers three classic flavours: white, wheat, and 5 seed. Each serving has just 1 net carb. However, it is only available at Sprouts Farmers Market.

The Unbread from Unbun

The Unbread is grain-free and has 2 net carbs per serving. It is made with almond flour and coconut flour and can be purchased at Whole Foods Market or on Amazon.

Carbonaut Bread

Carbonaut offers white or seeded bread with 2 net carbs per slice. Their products are gluten-free and made with plant-based ingredients. They can be found on Amazon.

Arnold Keto Bread

Arnold, a well-known bread brand, also offers a keto option with 3 net carbs per serving. It should be available at most grocery stores.

Sola Sweet and Buttery Bread

Sola offers a few delicious flavours, including seeded, golden wheat, and sweet and buttery, with 2 net carbs per slice. The oat flavour has 3 net carbs. Their products can be purchased on Amazon.

Base Culture Original Keto Bread

This keto bread is preservative-free, dairy-free, gluten-free, and grain-free, made with pure Paleo ingredients. Each serving has 4 net carbs, and it can be found at Target.

SoLo Carb Bread

SoLo Carb Bread offers a rye flavour, which is hard to come by in the keto bread market. They also have country white and harvest wheat options, with 2 net carbs per serving. It is available at Walmart and Amazon.

Nature's Own Keto Soft White Net 1 Carb Bread

Nature's Own offers keto bread with 1g net carb per slice, providing a high flavour and fibre option. It is a good source of fibre and has 35 calories per slice.

Frequently asked questions