For those embracing a ketogenic or low-carb lifestyle, the craving for familiar comfort foods can be a challenge. This keto fry bread recipe offers a satisfying solution, drawing inspiration from the traditional Indigenous dish while adhering to low-carb principles. This article explores the history of fry bread, its cultural significance, and provides a detailed guide to creating a delicious and healthy keto-friendly version.
The Rich History and Cultural Significance of Fry Bread
Bannock, also known as Indian fry bread, holds a special place in Metis history and culture. The Métis are one of Canada’s three recognized indigenous people. The term Metis once meant ‘half-breed,’ but today, they are known as Canada’s first multicultural, indigenous people. The Metis have a rich history with their own language, culture, and foods.
During the 1800s, Scottish explorers and fur traders came to Canada, many intermarrying with First Nation’s women and settling in pockets throughout the provinces. The Scots brought with them bread called Bannock. The word stems from the Gaelic word ‘Bannach’, meaning ‘morsel.’ The Scottish made their original bread from wheat flour. In Canada, the Metis used cornflour, fried in pork fat. This bread soon became an integral part of the First Nation culinary repertoire.
Cooked hearth-side, Bannock was prepared as a large biscuit that could be broken up or wrapped around a stick and baked over a fire. The Scots cooked the bread on a Bannock Stone, a griddle they placed in front of a fire. Today most First Nations and Metis families have their recipe, handed down through generations. When the author was young, their parents took them camping, and as a family, they often cooked Bannock over the fire, the dough wrapped around a small tree branch found on the ground or in the forest. Fire baked Bannock is delicious, needing nothing more than some salt. At home, they made Bannock in a frying pan, hence the phrase ‘Indian fry bread.’
Embracing a Keto Lifestyle Without Sacrificing Tradition
Following a Keto Low-Carb lifestyle, one might think they would have to forgo their love of Bannock. However, this recipe allows you to enjoy a healthier version of this traditional food. This super simple bread recipe produces absolutely delicious fry bread that is much healthier than the recipes of childhood.
Read also: Keto Bread Recipes
Nutritional Value of Keto Indian Fry Bread
This Keto Indian Fry Bread has a base combination of almond and coconut flour. Almond flour offers good nutrition and is a popular alternative to traditional wheat flour for those who are gluten intolerant or following a low carb diet. It is made from ground almonds and has a nutty flavor that can enhance the taste of baked goods. In terms of nutritional value, almond flour is a good source of healthy fats, protein, and fiber. A quarter cup of almond flour contains about 14 grams of fat, 6 grams of protein, and 3 grams of fiber. It is also low in carbohydrates, with only 2 grams per quarter cup. Additionally, almond flour is rich in vitamin E, magnesium, and potassium, which are essential for maintaining good health. Overall, almond flour is a nutritious and delicious way to add variety to your baking recipes.
Keto Fry Bread Recipe
This recipe makes four larger or eight smaller Bannock. The larger Bannock (4) are crunchy, flaky, and chewy. The thinner versions are more tender and ideal for sandwiches and Panini.
Ingredients:
- 4 Cups Mozzarella
- 1.5 Cups Almond Flour
- 1 Egg
- 1 Tbsp Baking Powder
- 1 Tsp Xanthan Gum
- 1 Tsp Salt
- To taste. Neutral Oil For frying.
- Coconut oil
- Lettuce
- Grape tomatoes
- Shredded cheese
- Ground beef
- Olive oil and spices
Equipment Needed:
- Mixing bowl or food processor
- Plastic wrap
- Skillet or frying pan
- Spatula or tongs
- Paper towels
- Optional: Butter for brushing
Instructions:
- Prepare the Dough: In a bowl working by hand or in a food processor or mixer add all dry ingredients. Whisk together the dry ingredients (flours, xanthan gum, baking powder, salt) until well combined.
- Combine Wet and Dry Ingredients: Once combined add eggs and egg whites. Mix dry and wet ingredients together until dough begins for form. Add water 1 tablespoon at a time to pull dough together.To the flour, add the egg and egg white and beat gently into the flour to incorporate. The dough will begin to form.Add the tablespoon of water and begin to work the dough to allow the flour and xanthan gum to absorb the moisture.
- Rest the Dough: Set dough ball in a clean bowl. Cover dough in plastic wrap and let sit in the refrigerator for an hour.Make your fry bread dough at least 4 hours before you want to cook your tacos. Combine the almond flour, baking powder, and egg in a large mixing bowl. Set this aside. In a pot over low heat, combine the mozzarella cheese and cream cheese by slowly stirring until melted. Fold the fry bread dough together until you have a wet, sticky dough. Transfer the dough to plastic wrap and use the plastic wrap to knead the dough completely together, until any white or yellow streaks are gone. Flatten the dough into a rectangle and wrap tightly before placing it in your refrigerator.
- Shape the Dough: Lay out piece of parchment. Set dough ball on parchment. Cut the dough in 4 equal parts.Lay one ball on parchment. Cover with another piece of parchment and roll out into a flat disk. Repeat process for remaining 3 balls.Cut the dough in 4 equal parts and press each section out with cling wrap.Lay one ball on parchment. Cover with another piece of parchment and roll out into a flat disk. Repeat process for remaining 3 balls.Each disk should be flat and smooth.When you’re ready to make tacos, pull the dough out of the refrigerator and portion into equal pieces - 1 piece per serving. Roll each portion into a ball and press between plastic wrap to make a flat, ¼-inch thick disc.
- Fry the Dough: Heat a large skillet over medium heat and add bacon fat or butter. Melt a ½ TB of coconut oil in a small pan per portion of fry bread over medium heat. Place 1 flattened piece of fry bread in the hot oil and cook for 2-3 minutes per side, adjusting the heat as necessary to avoid burning. Fry each flatbread for about 1 min on each side. Once the fry bread has fried on both sides, transfer aside to cool.Set on paper towel. Brush with butter.When the oil has heated, fry dough (one at a time) for about 20 seconds, then flip and fry 20 seconds on the other side.
- Make the Taco Filling: Once all fry bread is made, make the taco filling. Combine the ground beef with the olive oil and spices in a pan over medium-high heat. Cook until the ground beef is crumbly, crispy, and golden brown. Chop the lettuce and grape tomatoes, and shred the cheese if necessary.
- Assemble the Tacos: Place about ½ TB of chopped lettuce on each piece of fry bread. Top with the ground beef, chopped tomatoes, and then the cheese.
Tips for Perfect Keto Fry Bread
- Don't Overcook: The key to making these work is to NOT overcook them. They really only need about 20 seconds of frying on each side.
- Use Tongs: They are a bit flimsy to work with, so using a pair of long tongs is recommended. That way you can have a grip on the entire fry bread to flip it over in the pan.
- Adjust Thickness: You can make one large Bannock, torn into pieces or smaller pancakes, either thick or thin. The larger Bannock (4) are crunchy, flaky, and chewy. The thinner versions are more tender and ideal for sandwiches and Panini.
- Embrace Imperfections: Shaping the dough is important but the imperfections make it delicious. As you can see, it has those fun char marks which make this flatbread feel more authentic. The dimples in the dough will give you the best, authentic marks on your low-carb flatbread.
- Be Careful with Coconut Flour: Because coconut flour burns easily, don’t overcook these keto flatbreads!
Pairing with Non-Alcoholic Wine
The predominant taste sensations of this Keto Indian Fry Bread are fattiness (from the butter or bacon fat) and saltiness. The texture is both dense, but chewy. A glass of non alcoholic wine would be the ideal partner for a slab of Bannock! With all this fatty pleasure, choose a white non-alc wine with loads of fattiness to match. Think buttery de-alcoholized Chardonnay. Remember if you add other ingredients to the Bannock, choose a non alcoholic wine accordingly.
Zero Alcohol Wine Tips
To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.
Alcohol and Health
When you consume alcohol, your liver has to work extra hard to break it down, which can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.
Read also: Tips and Tricks for Keto Bread
Non-Alcoholic Wine and Health Benefits
Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.
Other Keto-Friendly Recipes to Enjoy
- KETO LOW-CARB SALMON AND BRUSSELS SPROUTS
- Curry Chicken Quarters (Heart Healthy)
- Meat Lover’s Pizza (Heart Healthy)
- Salmon and Brussels Sprouts (Heart Healthy)
- Caribbean Chicken (Heart Healthy)
- Tuna Avocado Blackberry Salad (Hearty Healthy)
Read also: Fluffy Keto Bread