Al Roker's Keto Bread: What's The Catch?

Al Roker, a well-known follower of the keto diet, has endorsed a keto-friendly bread recipe by keto cookbook author and nutrition consultant Maria Emmerich. The recipe, which Emmerich calls a Healthified Sub, contains no yeast and is made from blanched almond or coconut flour, psyllium husk powder, baking powder, eggs, sea salt, and apple cider vinegar. Roker described the homemade bread as easy to make and satisfying, and it has only 2 net grams of carbohydrates per serving, making it a unique bread option.

Al Roker's keto bread recipe

Al Roker, an American television personality, has publicly shown his devotion to the high-fat, low-carb ketogenic diet. He has shared his favourite keto-friendly bread recipe, which he says is "easy" and "satisfying". The recipe is adapted from keto cookbook author and nutrition consultant Maria Emmerich's "Healthified Sub".

Emmerich's recipe calls for no yeast. Instead, she crafts the dark, fluffy dough from blanched almond or coconut flour, psyllium husk powder, baking powder, eggs, sea salt, and apple cider vinegar. Roker's adaptation of the recipe is as follows:

Ingredients:

• 1½ cups blanched almond flour
• 5 tablespoons psyllium husk powder (no substitutes; must be a fine powder, not whole husks)
• 2 teaspoons baking powder
• 1 teaspoon Celtic sea salt
• 2½ tablespoons apple cider vinegar
• 3 egg whites (6 if using coconut flour)
• 7/8 cup (a little less than a cup) of boiling water

Instructions:

• Preheat the oven to 350°F.
• In a medium-sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won’t work), baking powder and salt. Mix until dry ingredients are well combined.
• Add in the eggs and vinegar and mix until a thick dough. Add boiling water or marinara into the bowl. Mix until well combined and dough firms up.
• Form into 4 to 5 mini subs (the dough will rise about 2 to 3 times so I start mine as a 1-inch disk) or one large sub/loaf and place onto a greased baking sheet.
• Bake for 55 minutes (45-50 minutes for smaller shapes like buns).
• Remove from the oven and allow the bread to cool completely.
• Cut open with a serrated knife. Fill with desired keto-friendly toppings.

Ingredients for keto bread

There are many different recipes for keto bread, and the ingredients can vary depending on the recipe. However, here is a list of ingredients that are commonly used in keto bread:

• Almond flour
• Coconut flour
• Baking powder
• Butter or oil (olive, avocado, coconut)
• Eggs or egg whites
• Salt
• Sweetener (monk fruit, allulose, stevia)
• Xanthan gum
• Cream of tartar
• Protein powder
• Apple cider vinegar
• Mozzarella cheese
• Cream cheese
• Sour cream

How to make keto bread

There are many ways to make keto bread. Here is a recipe for keto bread, inspired by Al Roker's favourite keto bread recipe, which has only 2g of net carbs per serving.

Ingredients:

• 1 1/2 cups of blanched almond flour (or coconut flour)
• 5 tablespoons of psyllium husk powder (or 10 tablespoons if you want to make a larger loaf)
• 2 teaspoons of baking powder
• 1 teaspoon of Celtic sea salt
• 2 1/2 tablespoons of apple cider vinegar
• 3 egg whites (or 6 if using coconut flour)
• 7/8 cup of boiling water

Instructions:

• Preheat the oven to 350°F.
• In a medium-sized bowl, combine the flour, psyllium powder, baking powder, and salt. Mix until the dry ingredients are well combined.
• Add in the eggs and vinegar and mix until a thick dough forms.
• Add boiling water into the bowl and mix until the dough firms up.
• Form the dough into 4 to 5 mini subs (or one large sub/loaf) and place them on a greased baking sheet.
• Bake for 55 minutes (45-50 minutes for smaller shapes like buns).
• Remove from the oven and allow the bread to cool completely before slicing.

This keto bread is perfect for sandwiches or as a side. It is also freezer-friendly, so you can make a big batch and store it for later.

Storing keto bread

• Refrigeration: Unlike regular bread, keto bread should be stored in the refrigerator. It will last for up to a week in the fridge. Wrap the bread in parchment paper and keep it in an airtight container. You can also store it in a parchment paper bag. It is recommended to slice the bread as needed rather than slicing the whole loaf at once.
• Freezing: Keto bread freezes well and can last for up to 6 months in the freezer. Again, parchment paper is your friend here. Place parchment paper between slices to prevent them from sticking together. Slicing the bread before freezing makes it easier to grab a slice or two when needed.
• Avoid Moisture: Unless you plan to freeze the bread, avoid storing it in anything that traps moisture, like plastic bags or plastic wrap. Condensation will form, and your bread may become soggy.
• Storage Containers: Invest in some good storage containers like Pyrex. These containers are made of glass and can be safely used in the microwave. They also have easily identifiable lids, which is helpful for keeping track of your leftovers.
• Bread Box: If you don't want to store your keto bread in the fridge, a bread box is an option. However, the bread will not last as long as it would in the fridge.

Nutritional value of keto bread

Al Roker's favourite keto bread recipe contains blanched almond flour, psyllium husk powder, baking powder, eggs, sea salt, and apple cider vinegar. The bread has only 2 net grams of carbohydrates per serving.

Keto bread is a popular choice for those following a ketogenic diet, which involves eating a low-carbohydrate, high-fat diet that puts the body into a state of ketosis, where it burns fat instead of carbohydrates for fuel.

The nutritional value of keto bread can vary depending on the brand and recipe, but it typically contains significantly fewer carbohydrates than regular bread. For example, Nature's Own Keto Soft White Net 1 Carb Bread contains 1g net carb per slice, while other brands offer zero net carb options.

In terms of calories, keto bread typically falls in the range of 35-40 calories per slice. The calorie breakdown for keto bread is generally around 74% fat, 9% carbs, and 17% protein.

Keto bread is often promoted as a good source of fiber, with some brands offering up to 12g of dietary fiber per serving.

While keto bread can be a good option for those looking to reduce their carbohydrate intake, it is important to note that it may not be suitable for everyone. Some people may find that keto bread is too expensive, dry, or crumbly, and it may not always be a perfect substitute for regular bread in terms of taste and texture. Additionally, some keto bread products may contain ingredients that are not suitable for certain dietary restrictions, such as wheat starch and gluten.

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