Pita Bread: Friend Or Foe On Keto?

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet that has gained traction as an effective way to lose weight. One food item that often comes to mind when considering this diet is bread—specifically, pita bread.

Pita bread is a type of flatbread commonly used in Middle Eastern cuisines such as Greek, Lebanese, and Turkish dishes. It is usually made from wheat flour, yeast, and other ingredients, and it contains a pocket inside ideal for stuffing with various fillings.

Traditional pita bread is typically high in carbohydrates due to the use of refined flours, making it unsuitable for a keto diet. However, there are several keto-friendly alternatives and recipes available. These options provide a similar flavor and texture while complying with the restrictions of a keto diet.

Keto pita bread is typically made with alternative flours such as almond flour or coconut flour, which are much lower in carbs. It can be enjoyed in various ways, including as a sandwich, with dips, or even as a pizza base.

So, while traditional pita bread may not be keto-approved, there are definitely options available for those following a ketogenic diet who want to enjoy this delicious bread.

Keto pita bread recipes

Wholesome Yum's Keto Pita Bread

Wholesome Yum's recipe for keto pita bread is soft, chewy, and can be made in 30 minutes. It uses almond flour, whey protein powder, psyllium husk powder, baking powder, avocado oil, apple cider vinegar, and egg whites. The dough is rolled out and baked in the oven.

Mad Creations Hub's Keto Pita Bread

Mad Creations Hub's keto pita bread recipe uses almond meal or flour, coconut flour, xanthan gum, baking powder, salt, turmeric, warm water, sour cream, and apple cider vinegar. The dough is kneaded and left to rise before being cut into pieces and rolled out. It is then baked in the oven or cooked in a pan.

The Sugar-Free Diva's Keto Flatbread

The Sugar-Free Diva's keto flatbread recipe uses mozzarella cheese, cream cheese, almond flour, eggs, and seasonings. The cheeses are melted together and combined with the flour and eggs. The dough is then pressed or rolled out and baked in the oven.

Sweet As Honey's Keto Coconut Flatbread

Sweet As Honey's keto flatbread recipe uses coconut flour, psyllium husk, baking soda, lukewarm water, and olive oil. The dough is kneaded and left to rest before being rolled out and cooked in a non-stick pan.

Sugar Free Londoner's Keto Pita Bread

Sugar Free Londoner's keto pita bread recipe uses coconut flour, almond flour, psyllium husk powder, warm water, olive oil, baking powder, and optional sesame seeds. The dough is formed into balls and rolled out before being baked in the oven.

The Big Man's World's Keto Flatbread

The Big Man's World's keto flatbread recipe uses coconut flour, egg whites, baking powder, and spices. The ingredients are whisked together and cooked on a greased frying pan.

Nutritional value of pita bread

Pita bread is a yeast-leavened, round flatbread made with wheat flour. It is one of the world's oldest carbohydrates and is still widely consumed today.

A serving of pita bread is 39 grams, and it contains 90 calories. This is lower than the average non-keto bread, which has about 20 grams of carbohydrates per slice or serving. Pita bread has a relatively low-fat content, with a total of 2 grams of lipids per serving, and no fatty acids or trans or saturated fat.

Pita bread also contains vitamins and minerals. A serving provides 60.1 milligrams of calcium, which is 6% of the recommended daily amount (RDA). It also has 1.08 milligrams of iron, also 6% of the RDA. In addition, pita bread has 120 milligrams of sodium, which is 5% of the RDA.

Pita bread can be a good source of protein, with 4 grams of protein per 39-gram serving. The protein is found in the wheat flour and dough conditioner.

The whole wheat in pita bread can also help to lower glucose levels. The American Diabetes Association suggests that choosing bread with whole wheat grains, such as pita bread, can help keep blood sugar levels from spiking. The fiber content in whole-grain pita bread can also benefit digestive health and weight management.

Is pita bread keto-friendly?

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet that has gained traction in recent years as an effective way to lose weight. While it can be a great tool for weight loss, it can be challenging to determine which foods are compatible with this diet. One such food is pita bread. So, is pita bread keto-friendly?

Traditional Pita Bread and Keto

Traditional pita bread is typically made from wheat flour, yeast, and other ingredients. It is a popular type of flatbread commonly used in Middle Eastern cuisines such as Greek, Lebanese, and Turkish dishes. Unfortunately, wheat flour is high in carbohydrates, making traditional pita bread unsuitable for a keto diet. A single pita bread can provide about 26 grams of carbohydrates per serving, which is well above the daily limit of 20-50 grams of net carbs allowed on a keto diet.

Keto-Friendly Alternatives

However, this does not mean that pita bread is entirely off the menu for those following a keto diet. There are several keto-friendly alternatives available, including:

• Low-carb pita breads: These use alternative flours such as whole grain or nut-based flours like almond flour, which are much lower in carbs.
• Keto-friendly pita brands: Some specialty stores sell keto-friendly pita breads that are lower in carbs and free from added sugars and other unhealthy ingredients.
• Homemade keto pita bread: You can also make your own keto pita bread at home using almond flour or coconut flour, which are lower in carbs than wheat flour.

Nutritional Value of Keto Pita Bread

Keto pita bread made with alternative flours can be an excellent source of dietary fiber, with around 5 grams per serving. It also tends to be higher in protein, with up to 12% protein content on average. Additionally, keto pita breads typically have lower carb content, ranging from 2-5 net carbs per serving, making them a better fit for a keto diet.

Important Considerations

When incorporating pita bread into a keto meal plan, it is crucial to consider the fiber content and other ingredients. Check nutrition labels carefully, as not all pita breads have the same nutritional profile. Additionally, some individuals may be sensitive to gluten due to the yeast content in pita bread, so gluten-free alternatives may be necessary.

In conclusion, while traditional pita bread may not be keto-friendly due to its high carb content, there are several keto-friendly alternatives and options available. With these substitutions, individuals following a keto diet can still enjoy the taste and versatility of pita bread while staying within their dietary guidelines.

Pita bread alternatives

While regular pita bread is not keto-approved, there are several keto pita bread alternatives that you can make yourself. These recipes usually include almond flour, coconut flour, and xanthan gum. You can also buy keto pita bread, such as Toufayan Keto Pita, which is available on Amazon.

If you're looking for other types of keto-friendly bread, you can try cloud bread, eggplant disks, or Ezekiel bread. Cloud bread is a simple, protein-rich alternative that you can make with egg whites, egg yolks, cream cheese, and sea salt. Eggplant disks are made by cutting an eggplant into 1-inch-thick disks, seasoning them, and grilling or baking them. Finally, Ezekiel bread is made with organic grains and legumes, such as wheat, barley, lentils, and millet. It's a healthier option, but it's not suitable for people with gluten intolerance.

For more bread alternatives, you can use lettuce leaves, collard greens, or nori sheets as wraps. You can also make a cauliflower pizza crust, zucchini pasta, or almond flour pancakes. If you're craving something toast-like, sweet potato toast is a popular choice.

Storing and reheating keto pita bread

Storing keto pita bread

The best way to store keto pita bread is in an airtight container in the fridge. It will last for a few days stored this way.

Freezing keto pita bread

You can also freeze keto pita bread. To do so, wrap the bread in food wrap or put it in sealable plastic bags, pushing out any excess air. Then, wrap the bread with a layer of aluminum foil to protect it from freezer burn and drying out.

Keto pita bread stored in the freezer will keep well for up to 3 months.

Reheating keto pita bread

There are several ways to reheat keto pita bread:

• In the skillet: Heat a heavy-bottomed skillet on medium-high heat. Brush both sides of the pita bread lightly with olive oil (optional). Place the pita bread into the skillet. Sprinkle a few drops of water around the outside of the pita bread and cover the pan with a lid for 20 seconds. Remove the lid and heat the pita bread for a further 20 seconds on each side.
• On an open flame: Turn your gas stove to medium-low heat. Place your pita bread directly on the stove, flipping it every 1-2 seconds to prevent it from burning. When your pita starts to puff, quickly place it in a plastic bag or airtight container and seal for 30 seconds.
• In the oven: Preheat the oven to 350°F (180°C). Place a baking tray filled with a thin layer of water on the bottom shelf of the oven. Put the pita bread directly on a wire rack above the tray of water. Heat the pita bread for 5-7 minutes.
• In the microwave: Cover the pita with a damp paper towel and reheat for 30-45 seconds.

Other methods include using a grill/griddle, toaster, or air fryer.

Frequently asked questions