Keto Bread: A Tasty, Healthy Alternative?

Keto bread is a gluten-free, low-carb bread that is perfect for those on a keto diet. It is usually made with almond flour, coconut flour, or a combination of the two, and is often combined with other ingredients such as butter, eggs, baking powder, and salt. Keto bread is known for its soft, fluffy texture and neutral flavour, making it a versatile option for sandwiches, toast, and more. It is also relatively easy to make, with minimal prep time and no need for kneading or rising.

Keto bread ingredients

Keto bread is made with ingredients that are low in carbohydrates and free from gluten. The ingredients used in keto bread vary depending on the recipe, but here is a list of common ingredients used in keto bread:

• Almond flour: This is a popular alternative to wheat flour in keto baking. It has a finer texture than almond meal and gives the bread a lighter and fluffier texture.
• Coconut flour: This flour is often used in combination with almond flour to improve the texture of the bread. It absorbs moisture and can make the bread more dense.
• Baking powder: This is a leavening agent that helps the bread rise and gives it a fluffy texture.
• Butter or oil: Butter or oils such as olive oil, avocado oil, or coconut oil are used to add moisture and richness to the bread.
• Eggs: Eggs are a common ingredient in keto bread and provide structure and binding. Some recipes call for separating the egg whites and yolks to create a fluffier texture.
• Salt: Salt is added to enhance the flavour of the bread.
• Sweeteners: Sweeteners such as monk fruit sweetener, erythritol, or stevia can be added to balance the flavours and reduce any eggy taste.
• Xanthan gum: This ingredient is added to improve the chewiness and structure of the bread.
• Cream of tartar: Cream of tartar is used to stabilise the egg whites and helps them form stiff peaks.
• Protein powder: Some keto bread recipes include protein powder to improve the texture and rise of the bread.
• Mozzarella cheese: Shredded mozzarella cheese is sometimes used in keto bread to create a stretchy and fluffy texture.
• Sour cream: Sour cream is added to some keto bread recipes to enhance the flavour and improve the rise of the bread.

How to make keto bread

Keto bread is a low-carb alternative to traditional bread, which is made with ingredients like almond flour, coconut flour, psyllium husk, and eggs. Here is a simple keto bread recipe that you can make at home:

Ingredients:

• 1 cup almond flour
• 1/4 cup coconut flour
• 2 tsp baking powder
• 1/4 tsp sea salt
• 1/3 cup unsalted butter (or 5 tbsp + 1 tsp; measured solid, then melted; can use coconut oil for dairy-free)
• 12 large egg whites (~1 1/2 cups, at room temperature)

Optional Ingredients (recommended):

• 1 tbsp sweetener (can use any sweetener or omit)
• 1/4 tsp xanthan gum (for texture – omit for paleo)
• 1/4 tsp cream of tartar (to more easily whip egg whites)

Method:

• Preheat your oven to 325°F (163°C). Line an 8 1/2 x 4 1/2 inch (22 x 11 cm) loaf pan with parchment paper, leaving some hanging over the sides for easy removal later.
• Combine the almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum (if using), and sea salt in a large food processor. Pulse until well combined.
• Add the melted butter and pulse again until the mixture becomes crumbly.
• In a separate large bowl, use a hand mixer to beat the egg whites and cream of tartar (if using) until stiff peaks form. Ensure that the bowl is large enough, as the whites will expand a lot.
• Add half of the stiff egg whites to the food processor and pulse a few times until just combined. Be careful not to overmix.
• Gently transfer the mixture from the food processor into the bowl with the egg whites and gently fold until no streaks remain. Do not stir.
• Transfer the batter to the lined loaf pan and smooth the top, rounding the top a little to prevent the bread from turning out too flat.
• Bake for about 40 minutes, until the top is golden brown. Then, tent the top with aluminium foil and bake for another 30-45 minutes, until the top is firm and doesn't make a squishy sound when pressed. The internal temperature should be 200°F.
• Let the bread cool completely before removing from the pan and slicing.

Storage:

Unlike traditional bread, keto bread should be stored in the refrigerator, as it can go bad quickly at room temperature. It will keep in the fridge for up to a week. For longer storage, you can freeze slices of the bread for up to 6 months.

Keto bread recipes

Keto bread is a delicious, gluten-free alternative to traditional bread, and there are many recipes to choose from. Here are some ideas for your next loaf of keto bread!

Almond Flour Bread

This recipe uses almond flour, a common ingredient in keto baking, to create a fluffy and light loaf of bread. It also includes apple cider vinegar, which is essential for helping the bread rise properly.

Ingredients:

• Eggs
• Olive oil or melted butter
• Maple syrup
• Apple cider vinegar
• Almond flour
• Baking soda
• Salt

Method:

• Preheat your oven to 350°F and line a loaf pan with parchment paper.
• In a bowl, beat the eggs and whisk in the oil, maple syrup, and apple cider vinegar.
• Mix in the almond flour, baking soda, and salt until the batter is thick and uniform.
• Transfer the batter to the loaf pan and bake for 30-40 minutes, or until a toothpick inserted into the centre comes out clean.
• Let the bread cool in the pan before slicing and serving.

Keto Bread with Mozzarella and Cream Cheese

This recipe uses a combination of shredded mozzarella cheese and cream cheese as its base, along with almond flour and protein powder to create a fluffy and delicious loaf of keto bread.

Ingredients:

• Shredded mozzarella cheese
• Cream cheese
• Eggs
• Almond flour
• Unflavoured low-carb protein powder or egg white powder
• Baking powder
• Baking soda
• Sour cream
• Salt

Method:

• Preheat your oven to 325°F.
• In a microwave-safe bowl, combine the shredded mozzarella cheese and cream cheese. Microwave at 60-second intervals, stirring in between, until completely melted.
• In a food processor, add the melted cheese, eggs, almond flour, protein powder, sour cream, baking powder, baking soda, and salt. Pulse until the dough forms.
• Add the dough to a loaf pan lined with parchment paper and coated with cooking spray.
• Bake in the oven for 30-32 minutes, or until a knife inserted into the centre comes out clean.
• Let the bread cool for a few minutes before removing it from the loaf pan.

Keto Bread with Coconut Flour

This recipe uses a combination of almond flour and coconut flour to create a soft, airy loaf of keto bread. It also includes egg whites and butter, which give the bread a delicate crumb and air pockets.

Ingredients:

• Almond flour
• Coconut flour
• Baking powder
• Unsalted butter or coconut oil
• Egg whites
• Sea salt
• Sweetener (optional)
• Xanthan gum (optional)
• Cream of tartar (optional)

Method:

• Preheat your oven to 325°F and line a loaf pan with parchment paper.
• In a food processor, combine the almond flour, coconut flour, baking powder, sweetener (if using), xanthan gum (if using), and sea salt. Pulse until well combined.
• Add the melted butter and pulse again until crumbly.
• In a separate bowl, use a hand mixer to beat the egg whites and cream of tartar (if using) until stiff peaks form.
• Add half of the stiff egg whites to the food processor and pulse briefly until just combined. Be careful not to overmix.
• Gently fold the mixture from the food processor into the remaining egg whites until no streaks remain.
• Transfer the batter to the lined loaf pan and bake for about 40 minutes, or until the top is golden brown.
• Tent the top of the loaf with foil and bake for an additional 30-45 minutes, or until the bread is firm and doesn't make a squishy sound when pressed.
• Allow the bread to cool completely before slicing and serving.

Is keto bread gluten-free?

Keto bread is a low-carb alternative to traditional bread. It is made with ingredients like nut flours, coconut flour, and psyllium husk. Gluten-free keto bread has a denser texture than regular bread.

Who Can Eat Gluten-Free Keto Bread?

People on the ketogenic diet benefit from eating keto bread as it helps maintain ketosis and reduces carbohydrate intake. Importantly, those with Celiac disease can also enjoy this type of bread due to its gluten-free qualities.

Ingredients Used in Gluten-Free Keto Bread

Gluten-free keto bread is made with low-carb flours and binding agents such as almond flour, coconut flour, psyllium husk powder, xanthan gum, and eggs. It is sugar-free and does not contain any wheat or gluten.

Benefits of Gluten-Free Keto Bread

A gluten-free and keto-friendly bread provides several health benefits. These include lowering blood sugar levels, reducing inflammation in the body, promoting weight loss, improving gut health, increasing energy levels, and enhancing brain function.

Tips for Baking Gluten-Free Keto Bread

When baking gluten-free keto bread, it is important to:

• Use almond flour for a gluten-free loaf.
• Include yeast or baking powder to make the bread rise.
• Put all the dry ingredients together before adding wet ones.
• Bake at a lower temperature than regular wheat bread.
• Check the internal temperature with a thermometer—it should be between 190-200°F.
• Store in an airtight container at room temperature or freeze sliced.

Keto-friendly bread

Keto bread typically contains a variety of low-carb ingredients, including almond flour, coconut flour, psyllium husk, and eggs. These ingredients are combined to create a bread that is both tasty and has a nice texture, without relying heavily on grains, wheat, sugar, and other high-carb components.

• Coconut flour: Moist consistency, ideal for cakes, brownies, and muffins. Not a zero-carb flour and can be expensive.
• Almond flour: Versatile and can be stored for up to seven months. May be costly and is not technically a flour.
• Low-carb almond meal or ground almonds: Rich in fat, protein, and fibre, with only 3g of net carbs per 1/4 cup. Easy to make at home.
• Ground flaxseeds: Loaded with essential fatty acids, minerals, and B vitamins. Prone to oxidation, which can reduce nutritional benefits.
• Psyllium husk: Excellent source of fibre and prebiotic, supporting gut health. Virtually no-carb and a great egg substitute. Should not be consumed raw.

Keto Bread Recipes

There are numerous keto bread recipes available, ranging from 90-second microwave bread to oven-baked bread rolls. Here is a simple recipe for keto bread rolls:

Ingredients:

• 1/3 cup ground psyllium husk powder
• 1 1/4 cups almond flour
• 2 teaspoons baking powder
• 1 teaspoon sea salt
• 2 teaspoons cider vinegar
• 3 egg whites
• 2 tablespoons sesame seeds (optional)

Instructions:

• Preheat the oven to 350°F (175°C).
• Mix the dry ingredients in a large bowl.
• Add vinegar and egg whites to the dry ingredients and combine well.
• Bring water to a boil and add it gradually while beating with a hand mixer for about 30 seconds. Do not overmix the dough—it should resemble Play-Doh.
• Moisten hands with olive oil and shape the dough into 6 separate rolls. Place them on a greased baking sheet and top with sesame seeds (optional).
• Bake on the lower rack for 50-60 minutes, depending on the size of the rolls. They are done when they sound hollow when tapped on the bottom.
• Serve with your choice of toppings.

Final Thoughts

Keto bread is a delicious and healthy alternative to traditional bread, especially for those following a ketogenic diet. It is made using low-carb ingredients like almond flour and psyllium husk, resulting in a bread that is both tasty and nutritious. With a variety of recipes available, you can easily incorporate keto-friendly bread into your diet and enjoy it in numerous ways!

Frequently asked questions