Pitta Bread And Keto: A Match?

The ketogenic diet is a popular way to lose weight and improve health. It involves reducing carbohydrate intake and replacing it with healthy fats and proteins. As a result, many people wonder if they can still enjoy their favourite bread products while following this diet. So, is pitta bread keto-friendly?

How to make keto pita bread

Ingredients:

• Coconut flour
• Almond flour
• Psyllium husk powder
• Warm water
• Olive oil
• Baking powder
• Salt
• Yeast
• Inulin or honey
• Sour cream
• Apple cider vinegar
• Xanthan gum (if you can't get hold of this, you could try using chia flour, but your dough will be softer and harder to handle)
• Turmeric (optional)

Method:

• Combine the dry ingredients in a mixing bowl: coconut flour, almond flour, psyllium husk powder, and baking powder. You can also add a pinch of salt at this stage if you like.
• Add the wet ingredients: warm water and olive oil. Stir the mixture until a dough forms. You can use a fork or a spatula for this stage.
• Knead the dough for around a minute using your hands.
• Form the dough into a ball, and cut it into four wedges. Roll each wedge into a ball.
• Place the balls onto an upturned baking tray lined with parchment paper.
• Place another sheet of parchment on top and use a rolling pin to roll out the dough into flatbreads. They should be around 1/8 inch thick (or 1/4 inch if you prefer a thicker flatbread).
• Remove the top parchment sheet and sprinkle with sesame seeds (optional).
• Bake in the oven at 350°F for around 15 minutes, or until the flatbreads are golden and puffy.

Tips:

• Use psyllium husk powder, not whole psyllium. It should be as finely powdered as wheat flour.
• If your dough is too sticky to work with, place it in the fridge for 10 minutes to chill.
• Roll the dough out thinly; otherwise, your flatbreads may not rise and could be gummy inside.
• Oil or wet your hands to prevent the dough from sticking when shaping.
• If large air bubbles form, pierce them with a fork during baking.
• Rotate the baking sheet halfway through cooking to ensure the flatbreads brown evenly.
• Turn on the grill for the final few minutes of cooking to ensure the flatbreads are crisp and golden on top.
• Wait until the bread is fully cooled before slicing and filling.

Variations:

• For an almond flour flatbread, replace the coconut flour with an additional 1 cup of almond flour.
• You can add an egg to the mixture to ensure a good rise. If you do this, reduce the amount of water to 1/2 cup.
• For a nut-free option, replace the almond flour with sesame seed flour.
• For extra flavour, top the pitas with nigella seeds, garlic powder, thyme, or rosemary.

Serving Suggestions:

• Fill with gyro meat, lettuce, tomatoes, red onion, and tzatziki for Greek-style keto pita bread wraps.
• For a Middle Eastern twist, fill with keto falafel, halloumi cheese, lettuce, and tahini sauce.
• Enjoy with soups such as keto mushroom soup, cauliflower soup, or keto roast chicken soup.
• Dip into keto hummus or guacamole.
• Use as a pizza crust with keto pizza sauce and grated cheese.
• Fill with turkey or turkey slices and salad, bacon, lettuce, and tomato, or roast chicken and salad.

Storage:

• Store at room temperature in an airtight container for 2-3 days, or in the refrigerator for 4-5 days.
• Freeze for up to 3 months. Stack the flatbreads with parchment paper in between to prevent sticking.
• To crisp them up, reheat in the oven for 3 minutes.

Keto pita bread ingredients

Overview

Keto pita bread is made with keto-friendly ingredients, such as almond flour, coconut flour, and xanthan gum, and is baked to a perfect golden brown. It is a great option for those following a ketogenic diet, as it is low in carbs and contains no sugar. Here is a list of ingredients that you can use to make keto pita bread at home:

Ingredients:

• Inulin: Inulin is used to activate the yeast and is typically found in health food stores and low-carb suppliers.
• Xanthan Gum: Xanthan gum is needed to help hold the pita breads together and can be found in the gluten-free aisle of the supermarket.
• Coconut Flour: Coconut flour adds a slight coconut taste to the pita bread. It is important to note that the recipe calls for coconut flour specifically, and substitutions may not work as well.
• Almond Meal or Flour: Fine almond flour or almond meal adds a nutty flavor to the pita bread. For a nut-free alternative, sesame seed flour can be used instead.
• Instant Dry Yeast: Instant dried yeast is available at most supermarkets. To activate it, you will need inulin, honey, or sugar. Avoid using sugar alcohols like Monk Fruit, as they do not activate yeast.
• Warm Water: Warm water is used to activate the yeast and mix with the other ingredients.
• Baking Powder: Baking powder helps the pita bread rise and gives it a light and fluffy texture.
• Salt: Salt is added to enhance the flavor of the pita bread.
• Turmeric: Turmeric is an optional ingredient that can add a slight earthy and pungent taste to the pita bread.
• Sour Cream: Sour cream adds richness and moisture to the pita bread dough.
• Apple Cider Vinegar: Apple cider vinegar helps to strengthen the dough and gives the pita bread a soft and chewy texture.

Other Ingredients:

In addition to the ingredients mentioned above, you will also need olive oil spray or olive oil to grease the bowl and baking sheets. You can also use other neutral oils like avocado oil or olive oil to add moisture to the dough. Egg whites can also be used to bind the ingredients and create a fluffy texture.

Is pita bread keto-friendly?

Pita bread is a popular bread choice for many, but is it suitable for those following a keto diet? The answer is a little complicated. While traditional pita bread is typically not keto-friendly, there are some variations and alternatives that can fit within the keto diet's guidelines.

Classic Pita Bread and the Keto Diet

Firstly, it's essential to understand that classic pita bread is generally not considered keto-friendly. This is because it is usually made with wheat flour or white flour, which are high in carbohydrates. For those following a keto diet, minimizing carbohydrate intake is crucial to maintaining a state of ketosis, where the body burns fat for energy instead of carbohydrates.

Keto-Friendly Pita Bread Alternatives

However, this doesn't mean that pita bread is entirely off the menu for keto dieters. Several creative alternatives and recipes are available that can satisfy pita bread cravings while adhering to keto guidelines:

• Keto Flatbreads – These are typically made with alternative flours like almond flour, coconut flour, or a combination of both. They are usually thin, soft, and pliable, making them perfect for wraps, dips, or pizza bases.
• Keto Pita Pockets – These are designed to mimic the structure of classic pita bread pockets and are often made with a combination of almond flour, coconut flour, and psyllium husk. They can be filled with various keto-friendly fillings.
• Commercial Keto Pita Breads – Some companies, like Toufayan Bakeries, offer keto-friendly pita bread options. These are typically lower in carbohydrates and made with alternative ingredients to suit the keto diet.

Benefits of Keto-Friendly Pita Bread Alternatives

Keto-friendly pita bread alternatives offer several benefits for those following a keto diet:

• Lower Carbohydrate Content – By using alternative flours and ingredients, these pita bread options significantly reduce the carbohydrate content, making them more suitable for a keto diet.
• Inclusion of Healthy Fats – Some keto pita bread recipes incorporate healthy fats, such as olive oil or avocado oil, which can help increase satiety and provide essential nutrients for those on a keto diet.
• High Protein Content – Many keto pita bread alternatives are rich in protein, which can aid in muscle growth and repair, as well as provide a more prolonged feeling of fullness.
• Dietary Restrictions – Some keto pita bread recipes are vegan and egg-free, making them suitable for individuals with specific dietary restrictions or allergies.

Tips for Making and Using Keto-Friendly Pita Bread

When making or using keto-friendly pita bread, here are some tips to ensure the best results:

• Roll the Dough Thinly – For keto flatbreads, it is crucial to roll the dough thinly to ensure even cooking and a desirable texture. Aim for a thickness of around 1/8 inch (3.2 mm) for the best results.
• Chill the Dough if Needed – If the dough becomes too sticky due to a warm kitchen, place it in the refrigerator for a short period to make it easier to work with.
• Use Psyllium Husk Powder Carefully – When using psyllium husk powder, ensure it is finely powdered and not whole psyllium. Some brands can turn the bread purple, so choose brands known to work well in keto baking.
• Storage and Reheating – Keto pita breads can be stored at room temperature for a few days or frozen for later use. Reheat them in the oven or microwave to restore their texture and warmth.

In conclusion, while classic pita bread may not align with the keto diet, several keto-friendly alternatives are available. These options provide the enjoyment of pita bread while adhering to the dietary guidelines of keto, making it possible to include this versatile bread in a keto lifestyle.

Storing and reheating keto pita bread

Storing keto pita bread depends on whether you have made the dough or baked the bread. If the dough is unopened, it can be stored in the freezer for up to eight months. However, if the pita bread has been baked, it can be stored in the refrigerator for up to five days. To store the bread, wrap the pita in plastic wrap or foil or put it in an airtight bag with the air squeezed out.

To freeze keto pita bread, wrap the bread in plastic wrap and foil, separating each pita with a piece of parchment paper to prevent sticking. The pita will last up to six months in the freezer.

When you are ready to eat the keto pita bread, there are several ways to reheat it. One way is to use a skillet. Heat a heavy-bottomed skillet on medium-high heat and put the pita bread in the skillet. Sprinkle a few drops of water around the pita and cover the pan with a lid for 20 seconds. Remove the lid and heat each side of the pita for an additional 20 seconds.

Another way to reheat keto pita bread is in the oven. Preheat the oven to 350°F (180°C) and place a baking tray filled with a thin layer of water on the bottom shelf. Put the pita directly on a wire rack above the tray of water and heat for 5-7 minutes.

You can also reheat keto pita bread in the microwave. Cover the pita with a damp paper towel and heat for 30-45 seconds.

Keto pita bread recipe variations

Wholesome Yum's Keto Flatbread

Preparation time: 15 minutes

Cooking time: 15 minutes

This keto flatbread recipe uses almond flour, whey protein powder, psyllium husk powder, baking powder, avocado oil, apple cider vinegar, and egg whites to create a soft and chewy texture. The recipe yields 6 flatbreads and can be used as keto pita bread for wraps, scooping up dips, or as a pizza base.

Mad Creations Hub's Keto Pita Bread

Preparation time: 2 hours

Cooking time: 5 minutes

This keto pita bread recipe uses almond meal, coconut flour, xanthan gum, baking powder, salt flakes, turmeric, sour cream, and apple cider vinegar to create a versatile pita pocket. The recipe yields 12 pita breads and can be used for wraps, stuffing, or as a keto pizza base.

Sugar Free Londoner's Keto Pitta Bread

Preparation time: 8 minutes

Cooking time: 22 minutes

This keto pita bread recipe uses coconut flour, super-fine almond flour, psyllium husk powder, baking powder, olive oil, and optional sesame seeds to create a fluffy pita bread. The recipe yields 4 pita breads and can be used with dips, as a sandwich, or in a bread basket.

Frequently asked questions