Keto Bread: Fact Or Fiction?

The keto diet is a low-carb, high-fat diet that puts your body into a metabolic state called ketosis, where it burns fat instead of carbohydrates for fuel. As bread is usually relatively high in carbohydrates, people on a keto diet often wonder what they can use as a replacement.

Keto bread is a thing and it does exist. It is made using low-carb ingredients that, when eaten as part of a keto diet, will help you achieve ketosis. Keto bread is typically made with almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal. It can be bought from shops or made at home.

Keto bread has a different taste, feel, and look compared to traditional bread. It is usually denser and has a more cake-like texture. However, it can still be used to make sandwiches, toast, or French toast.

There are also other bread alternatives for people on a keto diet, such as Ezekiel bread, cloud bread, and eggplant disks.

Keto bread ingredients and alternatives

Keto bread is a low-carb alternative to traditional bread, which is made using ingredients such as almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal. These alternatives are free from grains and starches, resulting in a bread that is much lower in carbohydrates.

Almond Flour

Almond flour is a popular choice for keto bread as it provides more flavour and a generally more delicious result. It is also naturally gluten-free and can be easily substituted for wheat flour in most recipes. When using almond flour, it is important to use blanched almond flour, as almond meal will yield a heavier and denser loaf.

Coconut Flour

Coconut flour is another low-carb flour alternative that can be used in keto bread. It is ideal for cakes, brownies, and muffin recipes due to its moist consistency. However, it is not a zero-carb flour, and it can be quite dry, absorbing moisture from other ingredients.

Pros and Cons of Almond and Coconut Flour

Almond flour is made from blanched almonds, which can be more expensive than other flour alternatives. It also cannot be stored in the same way as traditional flour. Coconut flour, on the other hand, has a longer shelf life and can be stored for up to seven months in an airtight container in the refrigerator. However, it may not be suitable for all bread recipes and can result in a drier loaf.

Other Alternatives

In addition to almond and coconut flour, there are other low-carb ingredients that can be used in keto bread, such as psyllium husk, ground flax, and low-carb almond meal. Psyllium husk is an excellent source of fibre and can be used as an egg substitute in keto bread. Ground flaxseeds are high in essential fatty acids and B vitamins but are prone to oxidation, which can reduce their nutritional benefits. Almond meal is a good source of fat, protein, and fibre, and it is easy to make at home by blending raw unsalted almonds.

Creative Bread Alternatives

For those who want to avoid bread altogether, there are creative alternatives that can be used in sandwiches and wraps. These include Portobello mushroom burger buns, cloud bread (a protein-rich alternative), and eggplant disks, which can be grilled or baked and used as a base for burgers or sandwiches.

Store-Bought Keto Bread

For those who don't want to bake their own keto bread, there are also store-bought options available. Some popular choices include "The Great Low Carb Bread Company," which offers a variety of keto-friendly bread products, and "L'Oven Fresh Zero Net Carbs Bread" from Aldi. However, store-bought keto bread tends to have a longer list of ingredients, some of which may be less desirable for those on a keto diet.

Keto bread recipes

There are many keto bread recipes available online, and most of them are based on almond flour. Here are some of the top recipes:

Keto Bread with Almond Flour

This recipe is gluten-free, contains around 2 grams of carbs per slice, and has a crispy exterior with a soft, tender crumb inside. It is made with shredded mozzarella cheese, cream cheese, eggs, almond flour, protein powder, sour cream, baking powder, and baking soda. The recipe yields a fluffy loaf of bread that doesn't deflate or become soggy.

Keto Bread with Coconut Flour

This recipe uses a combination of almond and coconut flour to create a light and fluffy loaf of bread. It also includes egg whites, butter or coconut oil, baking powder, and salt. The bread has a neutral flavor, toasting well, and is sturdy enough for sandwiches. It contains only 82 calories and 1 gram of net carbs per slice.

Keto Bread with Psyllium Husk

This recipe is versatile and can be used to make sandwich rounds, keto hamburger buns, dinner rolls, hot dog buns, and even croutons. It includes blanched almond flour, psyllium husk powder, nutritional yeast, baking powder, sea salt, apple cider vinegar, and everything bagel seasoning. The dough is mixed and shaped into buns before being baked in the oven.

Keto Bread with Vital Wheat Gluten

This recipe is a variation of the keto bread recipe that includes vital wheat gluten instead of protein powder. It is important to note that vital wheat gluten contains gluten, which may be frowned upon in the keto diet as it can cause weight gain, bloating, and inflammation. However, some people may tolerate it without any issues.

Keto Bread with Egg White Powder

This recipe is a variation of the keto bread recipe that includes egg white powder instead of protein powder. It is a good option for those who are allergic to whey or casein, which are common ingredients in protein powders. The egg white powder helps provide structure and fluffiness to the bread.

Keto bread-making tips

Ingredients

Firstly, gather your ingredients. Keto bread is typically made with almond flour, coconut flour, or a combination of the two. You will also need eggs, butter or oil, baking powder, and salt. Some recipes also call for sweeteners, xanthan gum, and apple cider vinegar.

Preparation

Separate the egg yolks and egg whites. The whites will need to be beaten until stiff peaks form. This step is crucial for achieving a fluffy texture in your keto bread.

Combine the dry ingredients in one bowl and the wet ingredients in another. Gradually add the dry mixture to the wet mixture, mixing well until a thick batter forms.

Baking

Preheat your oven to 325-350 degrees Fahrenheit. Line an 8x4-inch loaf pan with parchment paper and pour in the batter. Bake for 30-40 minutes, or until a toothpick inserted into the center comes out clean.

Storage

Keto bread is best stored in the refrigerator and will keep for up to two weeks. You can also freeze slices of keto bread for up to six months.

Variations and Additions

To reduce the eggy taste, use egg whites instead of whole eggs, or add a few drops of stevia to the batter. For a more traditional bread flavor, try adding a tablespoon of active dry yeast.

For a slightly different texture, substitute a tablespoon of coconut flour for 2-3 tablespoons of almond flour. You can also add xanthan gum to thicken and stabilize the batter.

Keto bread-buying guide

Keto bread is a low-carb alternative to traditional bread, which is usually made with refined wheat. It is perfect for those on a keto diet, as it is made using almond or coconut flour, ground flax, psyllium husk, or low-carb almond meal, all of which are low in carbohydrates.

Where to Buy Keto Bread:

While you can make keto bread at home, there are also several retailers that sell keto bread, including:

• ALDI: Offers a great selection of low-carb bread, including bagels, buns, dinner rolls, and sliced bread, all at affordable prices.
• Walmart: Carries popular keto bread brands such as Extraordinary Bites Zero Carb Bread and Nature's Own Lite Keto Soft Bread.
• Costco and Sam's Club: Often have a variety of low-carb breads available, including brands like Sola, Nature's Own, and Franz/Keto Culture Baking.
• Amazon: Offers a diverse range of keto bread options, but they may be more expensive than buying in-store. Brands include Sola, Carbonaut, and Hero Bread.
• Whole Foods: Carries reasonably clean low-carb bread options, including brands like When Pigs Fly, Base Culture, and Unbun.
• Kroger: Offers a selection of low-carb bread products, including Lewis Bake Shop Healthy Keto Bread and Kroger CARBmaster.

Things to Keep in Mind:

• Store-bought keto bread often falls into the "dirty keto" category, so consider the ingredients and whether they align with your dietary goals.
• Many store-bought keto breads are made with wheat and may not be suitable for those who are gluten-intolerant or have celiac disease.
• Prices for keto bread can vary, with some options being more affordable than others.
• You can also buy directly from your favorite keto bread brand's website, which may offer exclusive discounts or promotions.

Keto bread nutritional information

There are several keto bread options available, and their nutritional information varies slightly. Here is a breakdown of the nutritional information for some keto bread options:

Franz Bakery Keto White Bread:

• Net carbs: 1g per slice or 12g per slice (depending on the source)
• Calories: 40 per slice
• Cholesterol: 0 mg
• Trans fat: 0 g
• Sugar: 0 g
• Protein: 4 g
• Carbohydrates: 12 g
• Dietary fiber: 12 g
• Polyunsaturated fat: 0.5 g
• Monounsaturated fat: 0 g
• Ingredients include modified wheat starch, wheat gluten, inulin or chicory vegetable fiber, oat fiber, and wheat protein isolate.

Natural Ovens Keto-Friendly Bread:

No specific nutritional information was found for this product, but it is marketed as keto-friendly.

Healthy Life Keto Bread:

• Net carbs: 0g per slice
• Calories: 35 per slice (50% fewer calories than regular white bread)
• Total carbohydrates: 9g
• Added sugars: 0g
• Water, resistant wheat starch, wheat protein, yeast, allulose, canola oil, salt, chicory root fiber, stevia leaf extract, dough conditioners, calcium propionate, fumaric acid, sorbic acid, and guar gum are included in the ingredients.

White Keto Bread (Amazon):

• Net carbs: 0g
• Calories: 40 per slice
• An excellent source of fiber and low in fat.

Frequently asked questions