For those following a ketogenic diet, the absence of bread can be a significant challenge. The satisfying tang and texture of sourdough, in particular, might be sorely missed. Fortunately, there are ways to recreate the sourdough experience while staying within the boundaries of a keto lifestyle. This article explores two options: keto sourdough bread and keto sourdough chaffles.
Keto Sourdough Bread
Traditional sourdough relies on a long fermentation process of flour and water to develop its characteristic flavor. Since traditional flour is off-limits on a keto diet, alternative ingredients are needed. Nut and seed flours, combined with a fermentation process, can mimic the flavor and texture of sourdough.
Making Keto Sourdough Bread
This recipe uses raw nuts or seeds as a base, which are soaked, pureed, fermented, and finally baked into a loaf. The choice of nut or seed affects the final product's flavor and texture.
- Pecans: A good starting point, pecans are broadly available, relatively affordable, low in carbs, and puree well. They are also a good choice for a lectin-free diet.
- Brazil Nuts: These create a more nubby texture, as they don't puree as smoothly.
- Sunflower Seeds: A budget-friendly option, sunflower seeds can turn the bread green due to a reaction between chlorogenic acid and baking soda.
- Other Options: Macadamia nuts and pine nuts are good but pricey, while walnuts and hazelnuts offer distinctive flavors.
Psyllium husk powder is a key ingredient, providing a spongy, light, and springy texture, similar to gluten. It also acts as a binder and leavening agent.
Ingredients and Process
- Soaking: Nuts or seeds are soaked in water to soften.
- Pureeing: Soaked nuts or seeds are pureed with fresh water, oil, and sauerkraut juice. Sauerkraut juice is crucial for fermenting the bread, providing a subtle sourdough flavor, tender texture, and increased digestibility.
- Chia Seed Meal: Chia seeds, ground into a meal using a coffee grinder or blender (basil seeds can be used for a lectin-free option), are stirred into the pureed nuts.
- Fermentation: The mixture ferments in a warm location for 10 hours or overnight. Fermentation enhances the nutritional value and digestibility of the nuts and seeds by reducing phytic acid and lectins.
- Final Mixing: After fermentation, eggs, coconut flour, sweetener, sea salt, and baking soda are added.
- Baking: The mixture is baked until a knife inserted into the center comes out clean.
Storage
The bread can be stored wrapped on the counter for a day or two, or in the fridge for up to 5 days. For longer storage, pre-slice and freeze the bread, then wrap it in an airtight bag or container.
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Recipe: Keto Low Carb Sourdough Bread
Prep Time: 25 minutesCook Time: 55 minutesTotal Time: 1 hour 20 minutesServings: 10Calories: 263kcal
Ingredients:
- 2 cups pecans, Brazil nuts, macadamia nuts, or other raw low-carb nuts/seeds, soaked for 2 hours in warm filtered water, then drained and rinsed
- ¾ cup chia seed meal (pulse about ⅔ cup of chia seeds in a coffee grinder or high-powered blender to create meal, then measure) or basil seeds for lectin-free
- ½ cup pure water (no chlorine)
- 2 whole eggs + 2 egg whites
- ¼ cup coconut flour
- ¼ cup psyllium husk powder
- ¼ cup low carb granulated sweetener (or coconut sugar or maple sugar for Paleo)
- ¼ cup avocado oil or olive oil
- ¼ cup sauerkraut liquid (from probiotic, "living" kraut)
- 1 teaspoon sea salt
- ½ teaspoon baking soda, sifted
Instructions:
- Use a food processor or a high-powered blender to puree soaked nuts with filtered water and oil until mostly smooth (about 1 minute or longer for a blender). Add sauerkraut juice and pulse until just combined (about 10 seconds). Scrape into a glass or ceramic bowl.
- Stir in chia seed meal well.
- Cover loosely with a towel or plate. Place in a very warm location (ideally 95 to 105 degrees Fahrenheit) for 10 hours or overnight. A warming mat or Instant Pot on the Yogurt setting can be used. Fermentation in a cool kitchen can take about 24 hours.
- Once nuts and seeds are soured (fermented), preheat the oven to 350 degrees Fahrenheit. Grease just the ends of a loaf pan and line with one strip of parchment paper.
- Sift together coconut flour, psyllium, sweetener, baking soda, and sea salt. Set aside.
- Add eggs to the soured nut and seed mixture.
- Add the flour mixture. Mix with handheld electric beaters until thoroughly combined.
- With your hands or a rubber spatula, form into a loose loaf shape. Place into the greased loaf pan. Gently pat and smooth the loaf so it's slightly mounded in the middle.
- Bake until a sharp knife inserted into the center comes out clean (about 55 minutes), starting to check at 45 minutes. The loaf will be well browned.
Nutritional information (per serving): Calories: 263kcal | Carbohydrates: 3g | Protein: 6g | Fat: 29g | Saturated Fat: 5g | Cholesterol: 45mg | Sodium: 232mg | Potassium: 47mg | Fiber: 11g | Sugar: 1g | Vitamin A: 189IU | Vitamin C: 1mg | Calcium: 62mg | Iron: 4mg
Keto Sourdough Chaffles
Chaffles, a portmanteau of "cheese" and "waffle," are a versatile keto-friendly option. By incorporating sour cream, you can create a sourdough-like tang in your chaffles.
Making Keto Sourdough Chaffles
This recipe combines eggs, cheese, sour cream, and almond flour to create a savory and tangy waffle.
Recipe: Sourdough Keto Chaffles
Ingredients:
- Egg whites
- Cheese
- Sour cream
- Almond flour
- Cooking spray or oil
Instructions:
- Preheat a mini waffle maker (or another waffle maker) according to the manufacturer’s instructions.
- Spray both sides of the chaffle maker with cooking spray or oil.
- Add the egg whites to a bowl and whip with a fork until frothy.
- Add the remaining ingredients and mix well.
- Pour the batter into the preheated waffle maker and cook until golden brown.
Serving Suggestions
Chaffles can be used in various ways:
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- Chaffle sandwiches
- Topped with bacon and egg for breakfast
- As taco shells
- As a snack
- Alongside soup
- Spread with onion dip
Variations
- Vegetable Chaffles: Add grated vegetables for added nutrients and flavor.
- Without Almond Flour: While almond flour adds texture, it can be omitted.
Storage and Reheating
Chaffles can be frozen and reheated in the microwave for 20 seconds, followed by toasting in the chaffle maker.
Are Chaffles Keto-Friendly?
Yes, chaffles made with keto-friendly ingredients like eggs, cheese, sour cream, and almond flour are suitable for a ketogenic diet.
Can Chaffles Be Made Without a Waffle Maker?
Yes, the batter can be cooked in a non-stick skillet until golden brown.
Additional Keto Bread Recipes
- Cloud Bread (with dairy-free option)
- Keto Coconut Flour Waffles
- Keto Vegan Bread Rolls
- Sausage Biscuits
Troubleshooting Keto Sourdough Baguettes
Even with the best techniques, things can go wrong when baking keto sourdough baguettes. Here are some common issues and solutions:
Uneven Texture with Large Air Pockets:
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- Cause: Using lukewarm water can slow down the raising effect of baking soda, leading to air pockets. Over-mixing can also contribute to an uneven texture with large air pockets and dense parts.
- Solution: Ensure your water is the right temperature and avoid over-processing the dough.
Dense, Flat, and Heavy Baguettes:
- Cause: The wrong type of psyllium powder.
- Solution: Always powder whole psyllium husks yourself to avoid overly fine powder. Use a coffee grinder or a food processor to powder them first.
Burnt Baguettes:
- Solution: Make sure you use the correct temperature and time. This will also depend on the oven and altitude. If your baguettes are prone to burning, lower the temperature slightly and extend the baking time.
Moist Baguettes:
- Solution: Cut the baguettes in half and toast them before serving to reduce moisture.
Bagguettes did not rise properly:
- Solution: Check your flax meal for freshness before use. Always store your nut and seed flours in the fridge or freezer.
Bagguettes are too dense:
- Cause: Too many egg yolks can prevent the bread from rising.
- Solution: Do not swap the egg whites with whole eggs. The egg whites help the bread rise while keeping it light.
Vegan Keto Sourdough Bread
This vegan keto sourdough bread recipe makes a stunning loaf that is crusty on the outside, tender and springy on the inside, with a wonderful flavor just like nicely fermented sourdough bread should!
Key Ingredients
- Oat Fiber: With zero net carbs, this Oat Fiber replaces the starch that would be in traditional flour. It adds volume to the dough as well as a wonderful toasty aroma during baking. Oat Fiber is made from the indigestible husks of oats.
- Flax Seeds: Flax seeds help this dough retain moisture and adds bulk to the dough without weighing it down and preventing rising (something too much oat fiber can do).
- Vital Wheat Gluten: The gluten in wheat flour is what creates structure in bread and allows it to rise and keep its shape. Instead of using the whole wheat that includes so much starch, we can use only the protein part: Vital Wheat Gluten.
- Yeast: Yeast will consume the sugar and then produce carbon dioxide and ethanol. The carbon dioxide is what causes the bread to rise; filling up tiny pockets within the dough and expanding as it warms during the proofing stage and even more so during baking.
- Nutritional Yeast Powder: This adds a sour flavor without any other taste or aromas. This makes it ideal for adding tang without making the bread seem vinegar-y or fruity.
Instructions
- In the mixer, combine yeast, sugar or syrup, and warm water. Let bloom for 5-10 minutes; proceed only it you see foaming action.
- Add dry ingredients, including the lactic acid liquid. Stir to form dough. Remove and knead it to shape into a ball.
- If the dough is very stiff, cover it and let it rest for 15 minutes to relax. Then using just a few kneading motions, shape into a tight ball.
- Place with the smoothest side up, on to your parchment-lined baking sheet. Cover with a damp, lint-free kitchen towel and let it rise for 90 minutes in a warm draft-free location. Check on the cloth periodically and re-dampen so it doesn't dry out.
- At 60-75 minutes (before the loaf has fully risen), start preheating your oven to 400°F. Place a rack in the middle position, and one on the lowest position. Place a metal baking pan there. At 80 minutes of proofing, set a kettle of water to boil. You will need 75ml of hot water when it's time to bake.
- When your oven is fully preheated AND the loaf has fully risen, uncover and spray or brush liberally with water. When the water as absorbed, brush with oil. Then create a "C" shaped slash with a sharp knife on top of the loaf (or slash pattern of your choice).
- To bake, do the following at a brisk pace: Place the prepared loaf on the middle rack. While protecting your hand with an oven mitt, carefully pour 75 ml HOT water into the metal pan below the loaf before closing the oven door. Bake for 30 minutes. Then increase the temperature to 425°F and continue baking for 10 to 15 more minutes. The ear of the loaf should be deeply browned; almost charred at the edges.
- Allow to cool completely before slicing and enjoying! Store uncovered in a bread basket at room temperature to maintain crispness for 1 - 2 days.