For those embracing a ketogenic lifestyle, the allure of freshly baked bread can be strong. While keto-friendly bread options are increasingly available in stores, many contain gluten, which can be problematic for some on the keto diet. This article explores recipes for keto honey wheat bread, focusing on a balance of flavor, texture, and adherence to ketogenic principles. We'll discuss both a keto-friendly version and a traditional honey wheat bread recipe, addressing common concerns and providing detailed instructions.
Keto "Wheat" Bread: Satisfying Bread Cravings on a Low-Carb Diet
Many individuals following a keto or low-carb diet miss the simple pleasure of a sandwich or toast. Fortunately, it's entirely possible to enjoy bread while staying in ketosis. This recipe is a "wheat" bread counterpart to a "white" bread recipe, designed to be fluffy and flavorful.
Key Considerations for Keto Bread
- Gluten: Many people avoid gluten on the keto diet due to potential weight gain, bloating, and inflammation.
- Ingredients: Some keto bread recipes call for uncommon ingredients like psyllium husk, xanthan gum, or vital wheat protein. The recipe below aims to minimize these.
- Texture: The goal is to achieve a crispy exterior with a soft, tender interior.
Keto "Wheat" Bread Recipe with Yeast
This recipe uses yeast, but not as a primary leavening agent.
Ingredients:
- Almond flour
- Psyllium husk powder
- Baking powder
- Sunflower seeds
- Sesame seeds
- Chia seeds
- Salt
- Eggs
- Egg whites
- Vinegar
- Liquid stevia
- Butter
- Warm water
- Yeast
Instructions:
- Preheat oven to 350°F (175°C). Line a 9x5 inch loaf pan with parchment paper.
- In a small bowl, combine yeast and warm water. Stir and let sit until foamy, about 5-10 minutes.
- In a large bowl, whisk together almond flour, psyllium husk powder, baking powder, sunflower seeds, sesame seeds, chia seeds, and salt.
- In a medium bowl, whisk together eggs, egg whites, vinegar, liquid stevia, butter, and the foamy yeast mixture.
- Stir the egg mixture into the dry ingredients, then stir in the boiling water.
- Transfer the batter to the prepared loaf pan, spreading evenly.
- Bake until the loaf is golden brown on top and bottom, and sounds hollow when tapped, about 1 hour and 15 minutes.
Tips for Success
- Don't skip the seeds. They enhance the flavor and texture.
- Boiling water is crucial for the psyllium husk powder to absorb properly.
- Weigh your flour or measure it carefully by spooning it into a cup and sweeping off the excess.
Variations and Substitutions
- Protein Powder: Unflavored protein powder is essential for structure and airy texture. Egg white protein powder can be substituted.
- Almond Flour: If needed, use sunflower seed flour or a blend of flaxseed meal and coconut flour.
Storage
Store leftover keto bread in an airtight container in the refrigerator for up to one week. For longer storage, freeze slices wrapped in plastic wrap or a freezer bag for up to 3 months.
Frequently Asked Questions
- Is this keto bread gluten-free? Yes, almond flour replaces wheat flour.
- How many carbs are in this keto bread recipe? Approximately 2.4g net carbs per slice.
- How many calories are in keto bread? About 178 calories per slice (depending on slice thickness).
- Does this keto bread recipe contain psyllium husk? No, this recipe focuses on a lighter texture without it.
- Can this be made in a bread maker? Yes. Substitute yeast for baking powder and baking soda.
Honey Whole Wheat Bread: A Classic Recipe
For those not strictly adhering to a keto diet, honey whole wheat bread offers a nutritious and delicious alternative. This recipe focuses on creating a soft, moist loaf with a touch of sweetness from honey.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Whole wheat flour
- Instant yeast (or active dry yeast)
- Milk (or water)
- Salt
- Unsalted butter (melted)
- Honey
Instructions:
- Heat milk to 110°F-115°F.
- In a stand mixer bowl with a dough hook, combine whole wheat flour, instant yeast, honey, and milk. Mix for one minute.
- Add salt and melted butter.
- If the dough is too dry, add a tablespoon of water. If it's not sticking to the bowl, add a little more flour.
- Mix for 5 minutes on speed 2. The dough should gradually clean the sides of the bowl and form a ball.
- Check if the dough bounces back when poked. If too soft, mix for another 2 minutes or until it does. Perform the windowpane test to ensure sufficient gluten development.
- Knead the dough on a lightly floured surface for 4-5 turns until a smooth ball forms.
- Coat a large bowl with vegetable oil. Place the dough in the bowl, top side down, to coat with oil, then flip over.
- Cover with a cloth and place in a warm area for 60 minutes to rise until doubled in size.
- Preheat oven to 375°F (190°C).
- Divide the dough into two loaves (or more for smaller rolls).
- Let the loaves rest for 30 minutes.
- Brush the loaves with egg wash (1 egg whisked with 1 tablespoon of water) for a golden-brown color.
- Use a sharp knife to make four slashes at a 30° angle, ¼" deep, on top of each loaf.
- Bake for 25-30 minutes, or until golden brown. The internal temperature should reach 190°F-200°F.
- Move the freshly baked bread to a wire rack to cool.
Tips for Success
- Yeast: Instant yeast is recommended for faster proofing. If using active dry yeast, proofing will take longer (about 90 minutes).
- Kneading: Proper kneading is crucial for a tall, fluffy loaf. Use the windowpane test to ensure enough gluten development.
- Warm Place: A warm environment (75°F-90°F) is essential for proper rising. A slightly warmed oven (turned off) works well.
- Time: Allow adequate time for the yeast to work and the dough to rise.
- Egg Wash: Egg wash promotes a nice golden brown color.
Variations and Additions
- Healthier Bread: Add 1 tablespoon flaxseed meal, 2 tablespoons roasted sunflower seeds, and 2 tablespoons rolled oats with the salt.
- Softer Bread: Replace one cup of wheat flour with white flour or bread flour. Replace butter with oil.
Is Whole Wheat Bread Healthy?
Whole wheat bread is generally considered healthier than white bread due to its higher fiber and whole grain content. Fiber aids digestion and helps regulate blood sugar levels.
Adapting the Recipe for a Bread Machine
This honey whole wheat bread recipe can be adapted for a bread machine. Add all ingredients to the bread machine bucket and use the dough cycle to mix and knead until smooth and bouncy. Check the dough after about 5 minutes; if it looks smooth and cohesive, end the cycle early to prevent over-kneading.
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