Keto Bread: Real Deal Or Just Hype?

Keto bread is a real thing. It's a low-carb, high-fat, and high-protein alternative to traditional bread that's designed to fit into a keto diet. While regular bread is typically made from wheat flour, which is high in carbohydrates and gluten, keto bread is made with alternative ingredients such as almond flour, coconut flour, or psyllium husk, which are low in carbs. This means that keto bread can help people on a keto diet to achieve ketosis, a metabolic state where the body burns fat instead of carbohydrates for fuel.

Keto bread ingredients

Keto bread is made with ingredients that are low in carbohydrates and free from common allergens. The ingredients used to make keto bread are usually almond flour or coconut flour, eggs, butter or oil, baking powder, and salt. Some recipes also include sweeteners such as maple syrup, apple cider vinegar, and cream of tartar.

• Almond flour: This is the most common flour used in keto bread recipes. It provides a good flavor and a generally more delicious result compared to other flours. Almond flour gives the bread a light and fluffy texture.
• Coconut flour: This flour is much more absorbent than almond flour and can result in a dry loaf of bread. However, some people like to use a small amount of coconut flour in combination with almond flour to change the texture of the bread.
• Eggs: Eggs are an important ingredient in keto bread as they provide structure and help the bread rise. Some recipes call for separating the egg whites and yolks, and whipping the whites until stiff peaks form, to create a fluffier texture.
• Butter or oil: Butter or oil is used to add moisture and richness to the bread. Butter is preferred, but it can be substituted with other sources of fat like olive oil, avocado oil, or coconut oil.
• Baking powder: This is a leavening agent that helps the bread rise and gives it a light and fluffy texture.
• Salt: Salt is added to enhance the flavor of the bread.

Optional ingredients that can be added to keto bread include sweeteners such as stevia or monk fruit sweetener, xanthan gum for a chewier texture, and cream of tartar to stabilize the egg whites.

Some recipes also include ingredients like protein powder, sour cream, or cheese to add flavor and improve the texture of the bread.

Keto bread health benefits

Keto bread is a low-carb, high-fat bread that has gained popularity among keto dieters and those looking to reduce their carb intake. It is made using alternative flours like almond and coconut flour instead of wheat flour, resulting in a denser texture and shorter shelf life due to the absence of preservatives. While it offers a tasty alternative to regular bread, it should be consumed in moderation alongside other nutrient-rich foods. Here are some of the key health benefits of keto bread:

Weight Loss and Craving Reduction:

Keto bread is lower in carbs and higher in protein and healthy fats, which can aid weight loss. The reduced carb intake helps curb cravings, and the bread's high fibre content keeps individuals fuller for longer, reducing overall calorie intake.

Improved Heart Health:

The bread is rich in fibre, magnesium, and zinc, which are beneficial for reducing the risk of heart diseases such as stroke, hypertension, metabolic syndrome, and type 2 diabetes. The healthy fats in keto bread, including MCT oil, omega-3 fatty acids, and monounsaturated fats, also contribute to improved heart health by helping manage cholesterol levels.

Blood Sugar Regulation:

Keto bread has a low glycemic index and is made with sugar-free ingredients, making it ideal for regulating blood sugar levels. This feature is especially beneficial for individuals with type 2 diabetes or those at risk of developing it.

Digestive Benefits:

The high fibre content in keto bread, particularly from almond flour, promotes healthy digestion and regular bowel movements. Additionally, the bread contains glutamine, an amino acid that offers several health benefits for gut function and helps prevent stomach disorders like gas, constipation, and diarrhoea.

Skin Health:

Almond keto bread is a good source of vitamin E and vitamin A. Vitamin E is an antioxidant that helps protect the skin from damage, while vitamin A is known for its anti-wrinkle properties, preventing skin ageing.

Bone and Teeth Strength:

Keto bread is rich in calcium, zinc, and magnesium, which contribute to stronger bones and teeth.

While keto bread offers these health benefits, it is important to remember that not all keto bread recipes are created equal. Some may contain unhealthy ingredients, and it is always advisable to consult a healthcare professional before making significant dietary changes.

Keto bread taste and texture

Keto bread is made using alternative ingredients to traditional bread, such as almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal. These ingredients give keto bread a different taste and texture to regular bread.

Keto bread is typically denser and more crumbly than regular bread, but some recipes have a lighter, fluffier texture with a delicate crumb and air pockets. It can also be chewier and is often described as having a neutral flavour.

Some people find that keto bread has an eggy taste, which can be avoided by reducing the number of egg yolks in the recipe. Keto bread can also be drier and less moist than regular bread, and may have a different crust—some people report that it doesn't crisp in the same way.

Keto bread is often lower in calories than regular bread, and it is usually lower in carbohydrates and higher in protein and fibre. However, it can also be higher in saturated fat, which has been linked to heart disease.

Overall, keto bread has a similar taste and texture to regular bread, but it is not identical. It can be a good substitute for people following a keto diet, but it may not be as tasty or satisfying as traditional bread.

Keto bread recipes

Almond Flour Bread

This keto bread recipe is gluten-free and contains around 2 grams of carbs per slice. It is made with almond flour, which gives it a light and fluffy texture. The ingredients include:

• Eggs
• Olive oil or melted butter
• Maple syrup
• Apple cider vinegar
• Almond flour
• Baking soda
• Salt

To make this bread, preheat your oven to 350°F and line an 8 or 8.5-inch loaf pan with parchment paper. In a bowl, lightly beat the eggs and whisk in the oil, maple syrup, and apple cider vinegar. Next, mix in the dry ingredients until you have a thick batter. Transfer the batter to the loaf pan and bake for 30-35 minutes, or until golden. Let the bread cool for about 30 minutes before slicing and serving.

Keto Bread with Mozzarella Cheese

This keto bread recipe uses mozzarella cheese and cream cheese as its base, along with almond flour and protein powder to create a fluffy and airy texture. The ingredients include:

• Shredded mozzarella cheese
• Cream cheese
• Eggs
• Almond flour
• Unflavored low-carb protein powder or egg white powder
• Baking powder
• Baking soda
• Sour cream

To make this bread, preheat your oven to 325°F. Melt the cheeses in a microwave-safe bowl at 60-second intervals, stirring in between, until completely melted. Transfer the melted cheese to a food processor, along with the eggs, almond flour, protein powder, sour cream, baking powder, baking soda, and salt. Pulse until combined. Add the bread dough to a loaf pan lined with parchment paper and coated with cooking spray. Bake for 30-32 minutes, or until a knife inserted comes out clean.

Keto Bread with Coconut Flour

This keto bread recipe uses a combination of almond flour and coconut flour, along with egg whites and butter, to create a soft, fluffy, and airy texture. The ingredients include:

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

To make this bread, preheat your oven to 325°F and line an 8.5 x 4.5-inch loaf pan with parchment paper. Combine the almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum (if using), and sea salt in a food processor. Pulse until combined, then add the melted butter and pulse again until crumbly. In a separate 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 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 bake for about 40 minutes, or until the top is golden brown. Tent the top with foil and bake for an additional 30-45 minutes, or until the bread is firm. Let the bread cool completely before slicing and serving.

Commercial keto bread options

There are a variety of keto bread options available for purchase. Here is a list of some popular commercial keto bread options:

• Nature's Own Keto Bread: This bread is low carb and high fiber, with no preservatives or added sugar. It comes in packs of two loaves.
• Shibolim FlaxSeed Bread: A vegan, keto-friendly option made with flaxseed, this bread is low carb and rich in fiber and protein.
• Hero Bread: Touting zero net carbs and a taste like regular bread, Hero Bread comes in both white and seeded varieties.
• Sola Keto Bread: This non-GMO bread contains only 1g of net carbs per slice and is available in a variety of flavors, including sweet oat, golden wheat, and buttery.
• ThinSlim Foods Zero Net Carb Keto Bread: With zero net carbs, this plain bread from ThinSlim Foods can also be purchased in flavors like honey, everything, cinnamon, and rye.
• Lewis Bakeshop Healthy Life Keto Bread: This bread has zero net carbs and only 30 calories per slice, making it a low-calorie option. It comes in white, cinnamon, and Hawaiian flavors.
• L'oven Fresh Zero Carb Bread: Available at Aldi, this vegan bread has zero net carbs and comes in wheat or multiseed varieties.
• Natural Ovens Bakery Keto-Friendly White Bread: This classic white bread has zero net carbs and no artificial sweeteners or sugar. It can be found at Costco or on Amazon.
• Kiss My Keto Bread: Offered in seeded wheat, golden wheat, dark wheat, and cinnamon raisin varieties, this bread has zero net carbs in the wheat options and 2 net carbs in the cinnamon raisin.
• Franz Keto White Bread: With only 1 net carb per slice, this keto-friendly white bread from Franz also offers keto hamburger and hot dog buns with 1 net carb each.

These are just a few examples of the many commercial keto bread options available. Each option varies in terms of ingredients, nutritional profile, and availability, so it's worth exploring the options to find the one that best suits your needs and preferences.

Frequently asked questions