Keto "Rye" Bread: A Deliciously Low-Carb Alternative

For those following a ketogenic or low-carb diet, the simple pleasure of a slice of bread can feel like a distant memory. But what if you could enjoy the taste of rye bread without the grains and carbohydrates? This article explores a recipe for keto "rye" bread that relies on clever substitutions to deliver a satisfying and flavorful experience.

The Inspiration Behind Grain-Free Bread

Many people embark on low-carb diets for various reasons, including weight loss and improved health. Ben, for example, shed 82 pounds in 10 months by adhering to a strict very low-carb diet. The creator of this recipe also finds this approach beneficial, though they emphasize that individual carbohydrate needs can vary. They recommend researching and consulting with medical professionals to determine the best approach for individual needs.

The key principle behind this way of eating is understanding how the body processes sugar and carbohydrates. These are broken down into glucose, which triggers the release of insulin. Insulin's role is to transport glucose into cells, but when excess glucose floods the bloodstream, it can lead to fat storage. By minimizing sugar and carbohydrate intake, the body enters ketosis, a state where it burns fat for fuel instead of glucose.

The Magic of Flaxmeal and Coconut Flour

This keto rye bread recipe cleverly avoids traditional grains by using flaxmeal and coconut flour as the base. While some may find flax bread unappealing, this recipe aims to change that perception with careful adjustments to the ingredients.

Why Flaxmeal?

Flaxmeal offers a slightly nutty flavor and provides a good source of fiber and healthy fats. It also helps to bind the ingredients together, mimicking the structure of traditional bread.

Read also: Fluffy Keto Bread

Coconut Flour's Role

Coconut flour contributes a subtle sweetness and a unique texture to the bread. It's also very absorbent, which helps to balance the moisture content.

Achieving the "Rye" Flavor Profile

The distinctive taste of rye bread comes from a combination of ingredients that create a complex and satisfying flavor. This recipe uses several key elements to replicate that experience without using rye flour.

Caraway Seeds: The Signature Spice

Caraway seeds are essential for achieving the characteristic rye flavor. Their pungent, slightly bitter taste is what makes this bread taste like the rye bread.

Toasted Sesame Oil: An Unexpected Secret

Although it might seem like an unusual addition, toasted sesame oil plays a crucial role in creating a bread-like flavor. It adds depth and complexity to the overall taste profile.

The Importance of Egg Whites, Baking Soda, and Cream of Tartar

These ingredients are essential for leavening and creating a light and airy texture. The egg whites, along with baking soda and cream of tartar, help the bread rise, while the vinegar contributes to the overall flavor balance.

Read also: Baking Keto Blueberry Bread

Xanthan Gum or Chia Seeds: Preventing Crumbling

To prevent the bread from being too crumbly, xanthan gum or chia seeds are added as binding agents. These ingredients help to hold the bread together and improve its texture.

The Recipe: Keto "Rye" Bread

This recipe uses both flaxmeal and coconut flour to replace wheat flour. The egg whites and baking soda and cream of tartar help with the rising, while the vinegar, sesame oil and caraway seeds give it the right taste. Xanthan gum or chia seeds are used to avoid crumbling.

Ingredients

Dry Ingredients:

• 2 packed cups flax meal (300 g/ 10.6 oz)
• 1 cup coconut flour (120 g/ 4.2 oz)
• 2 tbsp caraway seeds (or rosemary)
• 1 tbsp + 1 tsp baking powder
• 1 tbsp Erythritol or Swerve (10 g/ 0.4 oz) or 3-5 drops liquid stevia
• 1/4 cup ground chia seeds (32 g/ 1.1 oz) or 1 tsp xanthan gum
• 1 tsp salt or more to taste (pink Himalayan rock salt)

Wet Ingredients:

• 8 eggs, separated
• 1/2 cup softened but not melted ghee, butter or 1/2 cup extra virgin olive oil (110 g/ 3.9 oz)
• 2 tbsp toasted sesame oil
• 1/3 cup apple cider vinegar (80 ml/ 2.7 fl oz)
• 1 cup warm water (240 ml/ 8 fl oz)

Instructions

1. Move the oven rack to the centre position of the oven, and preheat to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted).
2. Add the dry ingredients to a large bowl and thoroughly whisk to combine (ground flaxseed, coconut flour, caraway, baking soda, Erythritol, salt and xanthan gum or ground chia seeds).
3. Separate the egg yolks from the egg whites and keep the egg whites aside.
4. Add softened ghee or butter and toasted sesame oil into the eggs yolks.
5. Cream the egg yolks and the ghee (butter or olive oil) until smooth.
6. Add the dry mixture to the bowl with the egg yolk mixture and process well. It's a thick batter, and will come together slowly. Take the time to make sure everything is thoroughly mixed.
7. Add warm water and process until combined.
8. Add the egg whites and gently fold them in.
9. Grease a large loaf pan with some ghee or butter and add the batter.
10. Smooth the batter out evenly in the pan and "cut" it on top using a spatula to create a wave effect.
11. Bake for approximately 50-60 minutes (depends on the oven).
12. When the bread is ready, remove from loaf pan to a cooling rack, and allow to cool thoroughly.

Tips for Success

• Use a kitchen scale: For best results, use a kitchen scale to measure the dry ingredients. This ensures accuracy and consistency in the final product.
• Don't overmix: When combining the wet and dry ingredients, mix until just combined. Overmixing can result in a tough bread.
• Adjust baking time: Baking times may vary depending on your oven. Keep a close eye on the bread and adjust the baking time as needed.
• Let it cool completely: Allow the bread to cool completely before slicing. This will prevent it from crumbling.

Serving Suggestions

This keto "rye" bread can be enjoyed in various ways. Here are a few serving suggestions:

• Toasted with butter or cream cheese: A simple and satisfying way to enjoy the bread.
• As a panini: Create a delicious and protein-packed panini with tuna and spring onion.
• As a base for open-faced sandwiches: Top with smoked salmon, avocado, or other keto-friendly ingredients.
• Reuben Sandwiches: Enjoy real Reuben sandwiches. All you'll need is corned beef, Swiss cheese, cabbage, and Russian dressing.

Adapting the Recipe

While the recipe above provides a solid foundation, there are several ways to adapt it to suit your preferences and dietary needs.

• Experiment with different flours: While flaxmeal and coconut flour are the primary ingredients, you can experiment with adding small amounts of other low-carb flours, such as almond flour, for a slightly different texture and flavor.
• Add different spices: In addition to caraway seeds, try adding other spices like rosemary or dill to customize the flavor profile.
• Adjust the sweetness: If you prefer a sweeter bread, you can increase the amount of Erythritol or Swerve. Alternatively, you can use a few drops of liquid stevia.

Potential Challenges and Solutions

While this keto "rye" bread recipe is relatively straightforward, there are a few potential challenges that you might encounter.

Read also: Baking Keto Coconut Bread: Step-by-Step

• Moisture: Compared to regular bread, this keto version tends to be more moist. To remove the moisture, simply toast the bread.
• Crumbliness: If the bread is too crumbly, try adding more xanthan gum or chia seeds.
• Rising: Keto bread often doesn't rise as much as traditional bread. To improve the rise, make sure your baking powder is fresh and that you're not overmixing the batter.

Overcoming Carb Cravings

One of the biggest challenges of following a ketogenic diet is dealing with carb cravings. This keto "rye" bread can be a valuable tool in managing those cravings by providing a satisfying and flavorful alternative to traditional bread.

The Importance of Abstinence

When starting a ketogenic diet, it's crucial to completely abstain from sugary and carbohydrate-rich foods for at least two weeks. This allows your body to adapt to burning fat for fuel and reduces cravings.

Finding Keto-Friendly Alternatives

In addition to this keto "rye" bread, there are many other keto-friendly alternatives to your favorite carb-heavy foods. Experiment with different recipes and find the ones that you enjoy the most.

The Benefits of a Very Low-Carb Diet

A very low-carb diet can offer numerous benefits, including weight loss, improved blood sugar control, and increased energy levels. However, it's essential to consult with a healthcare professional before making significant changes to your diet.

Keto "Rye" Bread with Yeast

This Keto Rye Bread has 7g net carbs per slice while my Farmer's Bread and Ciabatta Rolls have 5g net carbs. It's just the difference between using real dark rye flour instead of flaxseed meal. It's a trade-off, I know, but can you really make a self-respecting rye bread without a little rye flour?

Ingredients

• ½ cup warm water
• Sugar
• Ginger
• Yeast
• Remaining dry ingredients except the caraway seeds
• 6 tablespoons melted butter
• Remaining 1 ¾ cup warm water
• Caraway seeds

Instructions

1. Liberally grease an 8, 9 or 10 inch wide glass or metal bowl with butter. Use the most rounded bowl that you have.
2. Mix together ½ cup warm water, sugar, ginger and yeast in a large bowl and cover the bowl with a towel.
3. After 7-10 minutes the mixture should be frothy with small bubbles. If it is not frothy, then the yeast has died and you need to start over with new yeast.
4. Sift together remaining dry ingredients except the caraway seeds.
5. Mix together the frothy yeast mixture, 6 tablespoons melted butter and remaining 1 ¾ cup warm water.
6. Slowly mix the dry ingredients into the wet ingredients and stir well to combine. Mix in caraway seeds.
7. The dough should be sticky and rather wet, but you should be able to knead it. But if it's too dry to knead then add a little water and if it's too wet to knead you can add a little more almond flour.
8. Knead the dough for 3 minutes.
9. Form the dough into a ball and place it in the greased bowl.
10. Preheat the oven for 2-3 minutes until it reaches 100-110 degrees.
11. Cover the bowl with a towel and place the bowl of dough in the oven to rise for 1 hour. It will not rise very much at all. That's ok because it will rise when you bake it.
12. Remove the bowl from the oven. Brush the top of the dough with ½ tablespoon melted butter.
13. Pre-heat oven to 350 degrees F and bake for 35-45 minutes. Loosely cover the bread with a piece of foil at minute 20 to keep the bread from browning too much. Bake until the internal temperature reaches 200 - 210 degrees F and a wooden skewer in the middle of the loaf comes out clean.
14. Cool in the bowl for 10 minutes. Then place a large cutting board on top of the bowl. Invert the bowl to release the loaf from the bowl.
15. Wait until fully cooled before cutting.

Low Carb Mock Rye Bread

If you’re missing Rueben sandwiches on rye bread, today’s your lucky day! My Low Carb Mock Rye Bread gives you the flavors of rye without all the carbs.

Ingredients

• All ingredients EXCEPT water
• Water, 1 tablespoon at a time

Instructions

If BAKING IN THE OVEN

1. Preheat oven to 350
2. Spray an oven-save baking dish with cooking spray or grease with butter
3. In a small bowl, mix together all ingredients EXCEPT water
4. Add water, 1 tablespoon at a time, until you reach the desired consistency. It should be like a muffin batter.
5. Pour batter into prepared baking dish.
6. Bake for 25-30 minutes or until cooked through.
7. Remove from oven and let cool almost completely before removing from the dish.

If USING THE MICROWAVE

1. Prepare a microwave safe dish or bowl with cooking spray or butter.
2. In a small bowl, mix together all ingredients EXCEPT water
3. Add water, 1 tablespoon at a time, until you reach the desired consistency.

Scandinavian Rye Bread

Rye Bread is a Scandinavian classic. A bit sweet, malty, and studded with flax and sunflower seeds, this is a more dense and flavorful loaf of bread than the usual white variety. Use this to make an open face sandwich, known as Smørrebrød.

Smørrebrød Ideas

• tzatziki cream cheese with smoked salmon, pickled mustard seeds, dill, red pickled onions, fried capers, and micro-greens
• pitaya aioli with avocado rose, soft boiled quail eggs, micro-greens, fried basil leaves and shichimi togarashi
• pistachio cream with strawberry roses

Ingredients

• Dry ingredients
• Water
• Vinegar
• Malt flavor
• Rye flavor
• Molasses (if using)
• Egg whites

Instructions

1. Preheat the oven to 350°F.
2. Mix all of the dry ingredients together in a large bowl.
3. Boil the water.
4. Add the vinegar, malt flavor, rye flavor, molasses (if using) and the egg whites to the dry ingredients, and mix well.
5. While mixing dough with a hand mixer, add the boiling water (should take about 30 seconds). Do not over mix the dough, the consistency will be similar to Play-Doh.
6. Moisten hands with a little avocado oil or water and transfer dough to a 9×5 loaf pan (greased if metal, uncreased if silicon).
7. Bake on in the oven for 1-1 1/2 hours. Some brands of psyllium will turn your baked good purple. This will not affect the flavor.

Gluten-Free Rye Bread

You don’t have to be Jewish to enjoy this healthy bread recipe. It’s great toasted with leftover turkey the day after Thanksgiving. It’s also great for breakfast, toasted with butter, a side of eggs, and some avocado.

tags: #keto #rye #bread #recipe