For individuals following a ketogenic diet, the quest for bread alternatives can be challenging. Traditional pita bread, a staple in many cuisines, is typically made from wheat flour, making it high in carbohydrates and unsuitable for a keto lifestyle. However, with the rise of low-carb baking and alternative flours, keto-friendly pita bread options are now available. This article explores the feasibility of incorporating pita bread into a ketogenic diet, examining various low-carb alternatives and recipes.
Understanding the Keto Diet and Carbohydrates
The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. To maintain ketosis, it's essential to significantly restrict carbohydrate intake, typically to less than 50 grams per day. Traditional bread, including pita bread, is high in carbohydrates, primarily from wheat flour. Therefore, regular pita bread is generally not considered keto-friendly.
The Problem with Traditional Pita Bread
Traditional pita bread is made from wheat flour, water, yeast, and salt. The wheat flour is the main source of carbohydrates, which can quickly derail a ketogenic diet. Even small servings of regular pita bread can exceed the daily carb limit for someone following a keto diet.
Low-Carb Pita Bread Alternatives
Fortunately, several alternatives to traditional pita bread allow those on a keto diet to enjoy similar flavors and textures without the high carb count. These alternatives typically use alternative flours such as almond flour, coconut flour, flaxseed meal, and lupin flour.
Almond Flour Pita Bread
Almond flour is a popular low-carb flour made from ground almonds. It is relatively low in carbohydrates and high in healthy fats, making it a suitable option for keto baking. Almond flour pita bread can be soft and pliable, making it a good substitute for traditional pita bread.
Read also: The Ultimate Guide to Pita Chips on Keto
Coconut Flour Pita Bread
Coconut flour is another low-carb flour option made from dried coconut meat. It is high in fiber and low in digestible carbohydrates. Coconut flour pita bread can have a slightly sweet taste and a more dense texture than almond flour pita bread. Some people may find that the taste of coconut comes through strongly in the bread.
Flaxseed Meal Pita Bread
Flaxseed meal, made from ground flax seeds, is a good source of fiber and omega-3 fatty acids. It can be used to make low-carb pita bread that is both nutritious and keto-friendly. Flax seeds also help the dough retain moisture and add bulk without making the final product overly dense.
Lupin Flour Pita Bread
Lupin flour, made from lupini beans, is a high-protein, low-carb flour that can be used to make keto-friendly tortillas and pita bread. Kaizen lupin flour, in particular, contains a significant amount of protein and very few net carbs, making it an excellent option for those on a keto diet.
Key Ingredients in Keto Pita Bread Recipes
Several key ingredients are commonly used in keto pita bread recipes to achieve the desired texture and flavor.
Oat Fiber
Oat fiber is made from the indigestible husks of oats. It adds volume to the dough and a toasty aroma during baking. With zero net carbs, oat fiber replaces the starch found in traditional flour.
Read also: Delicious Pita Bread
Psyllium Husk Powder
Psyllium husk powder is a pre-biotic fiber that adds elasticity to gluten-free dough and gives it a stronger texture. It helps to bind the ingredients together and create a pliable dough.
Yeast
Yeast is used to leaven the dough, giving the pita bread a light and airy texture. Inulin, honey, or sugar is needed to activate the yeast, but the yeast consumes most of the sugar during fermentation.
Xanthan Gum
Xanthan gum is a common ingredient in gluten-free and keto baking. It helps to bind the ingredients together and provide structure to the dough.
Vegan Keto Pita Bread Recipe
A vegan keto pita bread recipe can be made without eggs, almond flour, or cauliflower. One such recipe uses oat fiber to replace the starch that would be in traditional flour. Flax seeds are added to help the dough retain moisture and add bulk.
Ingredients:
- Oat fiber
- Flax seeds
- Yeast
- Maple syrup (or other real sugar)
- Salt
- Spices, herbs, and other seasonings (optional)
Instructions:
- Combine wet ingredients and wait 5 minutes for the yeast to bloom.
- Sprinkle over each of the dry ingredients (add the salt last).
- Stir until dough forms, then knead in your stand mixer on speed 3 for about 5 to 8 minutes.
- Cut dough into 8 pieces and form each into a ball.
- Cover and rest 90 minutes so the gluten relaxes and the yeast can exhaust the sugar.
- Flatten with hands or rolling pin until quite thin.
- Cover the rounds while you heat a pan over medium heat.
- Cook each pita for about 2 - 3 minutes per side until nicely golden brown.
- When cooked, place the pita on a plate, wrapped in a clean kitchen towel to keep the steam in and the pita pliable.
- Let cool completely before slicing in half.
General Keto Flatbread Recipe
It is surprisingly simple to make a keto flatbread. Here are the basic steps:
Read also: The Value of Pita Bread
- Combine the dry ingredients (coconut flour, almond flour, psyllium husk powder and baking powder) in a mixing bowl.
- Add the warm water and olive oil and stir the mixture with a fork or spatula until a dough forms.
- Form a dough ball and cut it into 4 wedges.
- Put another sheet of parchment on top and use a rolling pin to roll out into flatbreads. Shape the edges with your fingers to smoothen.
- Bake the low carb pitta breads in the oven until they are golden and puffy.
Tips for Making Keto Pita Bread
- Measure ingredients accurately: When measuring oat fiber, be careful because this ingredient is extremely light. A scale is best for accurate measuring.
- Use warm water (but not too hot): It’s really important that the water is not too hot to start. Don’t make it too hot or it will kill the yeast.
- Don't over-ferment: Because this bread cannot be fermented for very long (the yeast will exhaust the sugar in about 90 minutes), the traditional flavour is missing.
- Roll out thinly: If you roll out the dough too thick, it's possible that the flatbreads don't rise and stay gummy on the inside.
- Cool before slicing: Wait until the bread is fully cooled to slice and fill it. Low carb bread is fragile when warm and firms up as it cools down.
Using Keto Pita Bread
Keto pita bread can be used in various ways, just like traditional pita bread.
- Sandwiches and wraps: Fill with your favorite sandwich fillings, gyro meat, lettuce, tomatoes, red onion, and tzaziki.
- Dips: Tear the pita bread and use it with dips like hummus, baba ghanoush, or keto-friendly dips.
- Pizza base: Use keto pita bread as a base for mini pizzas.
- Accompaniment to soups and salads: Serve keto pita bread alongside soups and salads for a satisfying and low-carb meal.
Other Keto-Friendly Bread Alternatives
Besides keto pita bread, several other low-carb bread alternatives can be incorporated into a ketogenic diet.
- Bell peppers: Use bell peppers as a low-carb alternative to bread for sandwiches or burgers.
- Lettuce wraps: Use lettuce leaves for burgers, wraps, or tacos.
- Egg wraps: Use egg wraps as a low-carb alternative to tortillas in breakfast burritos, lunch wraps, or even dinner enchiladas.
- Nori sheets: Use nori sheets for low-carb sushi wraps.
Brands Offering Low-Carb Pita Bread
Several brands offer low-carb pita bread made with alternative flours. Joseph’s Bakery and Outer Aisle are two such brands that offer low-carb pita bread made with almond and coconut flour.