Protein Bread On Keto: Friend Or Foe?

The ketogenic diet, or keto, is a popular diet that involves eating high-fat, low-carb foods. Bread is typically avoided on the keto diet due to its high carbohydrate content. However, some bread options can fit within the keto diet, and protein bread is one of them. Protein bread is made with ingredients such as almond flour, whey protein isolate, and eggs, resulting in a bread that is not only keto-friendly but also gluten-free and packed with protein. These breads typically have a soft, fluffy, and chewy texture, resembling traditional bread while adhering to keto guidelines.

Bread ingredients

There are many recipes for protein bread, and the ingredients vary depending on the recipe. Here is a list of some common ingredients used in protein bread:

• Eggs or egg whites
• Whey protein powder
• Almond flour
• Psyllium husk powder
• Baking powder
• Salt
• Olive oil
• Sugar or a sugar substitute
• Milk

Some recipes also include additional ingredients such as:

• Greek yoghurt
• Seeds (sunflower, sesame, flax, or chia seeds)
• Cream of tartar
• Unsweetened almond butter
• Nutmeg
• Cinnamon

Nutritional value

The nutritional value of bread varies by brand and type. Bread is considered a high-carb food, with a typical slice of whole wheat bread containing 13.8 grams of carbohydrates and 4 grams of protein. Whole wheat bread is also a good source of vitamins and minerals, including several B vitamins, manganese, folate, selenium, zinc, magnesium, calcium, iron, and vitamin D.

When it comes to keto-friendly bread options, there are some recipes available that are high in protein and low in carbohydrates. For example, a recipe for keto cloud bread uses egg whites and protein powder, with each slice containing 50 calories and substantially less fat than almond flour-based keto bread. Another recipe for a high-protein keto bread loaf uses almond flour, whey protein isolate, Greek yogurt, eggs, and seeds, resulting in a bread that is 100% gluten-free.

Additionally, there are commercially available protein bread options, such as the one offered by Primal Bakery. Their protein keto bread is vegan and contains 16 grams of plant-based protein and only 5 grams of carbohydrates per serving. It is also a good source of healthy omega-3 fatty acids from flax and sunflower seeds.

It is important to note that the amount of protein in bread can vary by brand, and checking the nutrition facts label is recommended to make informed choices.

Bread texture

The texture of bread depends on several factors, including the type of flour, fermentation time, fermentation temperature, length and type of kneading, and hydration. The ratio of water to flour (hydration) is particularly important, with most loaves requiring a hydration level of 65%, but some bread styles requiring up to 80%.

The type of flour used also plays a significant role in determining the texture of the bread. For example, wholemeal flour will typically produce a denser loaf than white flour. The protein content of the flour also matters; higher protein content leads to more elastic dough, which can be manipulated to create a lighter and more open texture.

Kneading is another critical factor in determining bread texture. Kneading develops the gluten structure in the dough, making it more elastic. The amount of kneading and the technique used will influence the final texture. For instance, the stretch and turn method helps align the molecular structure of the gluten, resulting in a springy and open texture.

Additionally, fermentation time and temperature impact the development of flavour and texture. A longer fermentation period allows more time for flavours to develop and can contribute to a lighter texture.

Some keto bread recipes aim to replicate the texture of traditional bread. For example, "keto cloud bread" uses egg whites and protein powder to create a texture similar to real white bread. Psyllium husk powder is also used in some keto bread recipes to provide a bread-like texture and help hold the ingredients together.

Overall, achieving the desired bread texture requires controlling various factors, including ingredient ratios, fermentation, and kneading techniques, which can be adjusted to produce different textures, from dense and chewy to light and airy.

Bread storage

Bread is best stored in a cool, dry part of the kitchen, away from direct light and heat. A bread box is a great way to keep bread fresh for longer. They are designed to promote ventilation, either through small holes, gaps in the seams, or a textured interior bottom. Bread boxes can be made from a variety of materials, including steel, marble, olive wood, plastic, plexiglass, or bamboo. They come in a range of sizes, colours, and styles, with different lid types, such as roll-top, lift-off, drop-down, or snap-on.

When storing bread, it is important to follow any manufacturer instructions. For store-bought bread, the packaging should usually be removed before placing it in the bread box. Freshly baked bread should be allowed to cool fully before storing. Bread can be kept in the bread box for up to a week, and it can be reheated in a toaster or pan with butter.

Bread alternatives

Cloud Bread

Cloud bread, or oopsie bread, is a protein-rich alternative to regular bread that is popular with keto dieters. It can be used as a sandwich base or an English muffin replacement. There are various recipes for cloud bread, but a simple version includes egg whites, cream cheese, and sea salt.

Ezekiel Bread

Ezekiel bread is a nutritious bread that contains organic grains and legumes, such as wheat, barley, millet, lentils, soybeans, and spelt. The grains are allowed to sprout before milling, which increases the nutrients available and reduces the impact of carbohydrates on blood sugar. However, due to its grain content, it is not suitable for people with gluten sensitivities or celiac disease.

Eggplant Disks

A simple alternative to sandwich bread is eggplant. People can cut the large end of an eggplant into 1-inch thick disks, season and grill or bake them. These disks can be used as a base for burgers or deli-style sandwiches.

Portobello Mushroom Buns

Large grilled or baked portobello mushrooms can be used as low-carb burger bun substitutes. They provide a more substantial mouthfeel compared to other bread alternatives.

Lettuce Wraps

Large iceberg lettuce leaves can be used as flexible wraps for mini burritos or tacos. Romaine lettuce is also a popular choice due to its crisp ridge, providing a natural line to fold a taco in half.

Cauliflower Pizza Crust

A blend of cauliflower and eggs can serve as a simple, low-carb pizza crust. The cauliflower is processed into a rice-like consistency, steamed, and then mixed with eggs, almond flour, and spices before being baked.

Zucchini Pasta

Zucchini can be thinly sliced lengthwise and used as a low-carb alternative to pasta sheets in dishes like lasagna.

Almond Flour Pancakes

Almond flour, coconut oil, water or almond milk, and a low-carb sweetener can be combined to make gluten-free and low-carb pancakes.

Sweet Potato Toast

Sweet potato slices can be toasted and used in place of bread, pairing well with both savoury and sweet toppings such as eggs, avocado, peanut butter, banana, and cinnamon.

Other Alternatives

Other alternatives mentioned by keto dieters include keto chaffles (made with shredded mozzarella, egg, and almond meal), parmesan cheese wraps, bell pepper "bread", spinach tortillas, keto tortillas, and low-carb bread products like Aunt Millie's Carb Smart bread.

Frequently asked questions