For those embracing a ketogenic lifestyle, one of the most challenging aspects can be parting ways with bread. However, with the right recipe, you can enjoy a delicious, keto-friendly alternative that satisfies your cravings without derailing your diet. This article provides a detailed guide to making keto "wheat" bread, exploring various recipes, ingredients, and techniques to achieve the perfect loaf.
Why Keto Bread?
The ketogenic diet restricts carbohydrate intake, typically to under 50 net grams per day. Traditional bread, being high in carbs, is off-limits. Keto bread recipes utilize low-carb flours and other ingredients to mimic the taste and texture of conventional bread while keeping the carb count low. Low carb breads can be beneficial to those watching their sugar intake. Low carb breads can satisfy a craving without spiking blood sugar.
Key Ingredients and Their Roles
Several key ingredients are essential for creating successful keto bread.
- Almond Flour: A staple in keto baking, almond flour provides a slightly nutty flavor and a texture similar to wheat flour. Both almond flour and almond meal (or ground almonds) work in this recipe. Weigh your flour; or measure it by gently spooning it into a cup, then sweeping off any excess.
- Coconut Flour: Often used in combination with almond flour, coconut flour adds moisture and structure to the bread.
- Psyllium Husk Powder: This ingredient is crucial for creating a bread-like texture. When soluble fiber is digested, it creates a gel-like consistency in our digestive tract. Psyllium husk powder gives keto bread a chewy crust. It also provides an extra dose of fiber, which we all need for well-functioning digestion. The psyllium husk can tinge the bread purple or gray but this does not affect the taste or texture in any way.
- Vital Wheat Gluten: Despite being wheat-based, vital wheat gluten is low in carbs and high in protein, contributing to the bread's structure and chewiness. The vital wheat gluten is high in protein and low in carbs.
- Chia Seeds: These seeds act as a binder and add nutrients to the bread. Chia seeds. You can use black or white chia, whichever you can get hold of. These awesome superfood seeds are not only packed with nutrients, but they also act as a binder. That's why you only need 3 eggs for this bread. Other low-carb bread recipes use as many as six eggs.
- Yeast: While not used as a leavening agent in some keto bread recipes, yeast can contribute to the flavor profile, providing a more authentic bread taste. Pro Tip: The yeast is not used as a leavening agent in this “Wheat” Keto Bread Recipe with Yeast.
- Ricotta Cheese: Buy whole (full-fat) ricotta cheese (if possible). Ricotta is the star of the show and is what gives this bread its chewiness.
- Cream Cheese: Soften your cream cheese and use eggs at room temperature for a smooth dough.
- Eggs: The eggs should be large and room temperature. This helps the bread rise better.
- Quark: The secret ingredient in this low carb bread recipe is quark. Recipes using almond flour can result in a crumbly, dry texture because of the lack of gluten. Quark makes this recipe also less heavy than other grain free bread recipes, because we use it in place of fats such as butter or coconut oil. If you have difficulties sourcing it, replace the quark with Greek yoghurt.
- Salt: Salt: What kind of bread is good without salt?!
- Boiling water: Boiling water: Don’t skip this! The psyllium husk powder absorbs quite a bit of liquid and it needs the boiling water.
Basic Keto Wheat Bread Recipe
This recipe provides a foundation for creating your own keto wheat bread.
Ingredients:
- 1 1/2 cups almond flour
- 1/4 cup coconut flour
- 2 tablespoons psyllium husk powder
- 1 tablespoon vital wheat gluten (optional)
- 1 tablespoon chia seeds
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 4 large eggs
- 1/4 cup melted butter or coconut oil (refined coconut oil recommended for neutral taste)
- 1 cup unsweetened almond milk
Instructions:
- Preheat the oven to 350 degrees Fahrenheit. Grease a 9x5 inch loaf pan and line it with parchment paper, leaving an overhang for easy removal.
- In a large bowl, combine all dry ingredients, including nuts and seeds if desired.
- In a separate bowl, whisk together eggs, melted butter or coconut oil, and almond milk.
- Add the wet ingredients to the dry ingredients and mix until well combined. Do not overmix.
- Shape the dough into a 9-inch log and place it in the prepared pan.
- Bake for 45-60 minutes, or until golden brown and a toothpick inserted into the center comes out clean.
- Let the bread cool completely before slicing and serving.
Variations and Customizations
One of the best things about making keto bread is the ability to customize it to your liking. Here are some ideas:
Read also: Easy Low-Carb Cheese Crackers
- Seeds and Nuts: Add sunflower seeds, sesame seeds, or pumpkin seeds for added texture and flavor. Don’t skip the seeds (here we use sunflower seeds, sesame seeds, and chia seeds). You absolutely can make this a seeded bread by mixing seeds like sunflower seeds and pumpkin seeds into the dough. Keep in mind that this bread dough is not as smooth as a regular bread dough because of the presence of the psyllium husk which soaks up a lot of liquid, so adding seeds may make it a little harder to work with.
- Herbs and Spices: Incorporate thyme, oregano, or caraway seeds to enhance the flavor profile. To enhance the flavor of the bread, you can add herbs and spices to it. Add thyme and oregano for an Italian feel, or caraway seed to enhance the rustic flavor.
- Sweeteners: Add a keto-friendly sweetener like stevia or erythritol for a touch of sweetness.
- Dairy-Free Options: Substitute quark with silken tofu, almond yogurt, or coconut yogurt for a dairy-free version. A reader has told me that she used silken tofu instead of the quark and it worked a treat. Almond or coconut yogurt also works as a dairy-free alternative to quark and yogurt - although I have not yet tried it myself in this recipe. More Quark alternatives: Many of my readers use Greek yogurt instead of quark. Another high protein option is blended cottage cheese. Drain all liquid before blending it!
Bread Machine Instructions
To prepare in a bread machine: Add all of the ingredients to the bucket of your bread machine, and use the dough cycle to mix and knead the dough until it's smooth and bouncy. Most bread machines will knead this dough more than necessary, resulting in dough that's difficult to shape and a final loaf with a chewy, tough crust. To avoid this, check the dough after about 5 minutes into the dough cycle and if necessary, end the cycle early, once the dough looks smooth and cohesive. I have never used a bread machine, but readers have told me that they mix the dough beforehand and then use the quick bake setting of their bread machine.
Serving and Storage Suggestions
My favorite way to eat rustic bread is with herb butter (doesn’t get much more keto than that!). Other serving suggestions are cream cheese, cheese, or ham. Instead of sugary jam, you can try some keto fruit pudding.
Store the bread in an airtight container at room temperature for up to 2 days or in the fridge for up to 5 days. Absolutely! I like to pre-slice my loaves and store them in the freezer for up to 3 months. Then, I pop each slice straight from the freezer in the toaster.
Addressing Common Concerns
- Purple Bread: The psyllium husk can tinge the bread purple or gray, but this does not affect the taste or texture.
- Texture: For a fluffier bread, separate the eggs and whip the whites before adding them to the batter. Super-fluffy bread: For an even fluffier and lighter bread, separate the eggs.
- Taste: To enhance the flavor, consider adding seeds, nuts, herbs, or spices.
The Importance of Fiber and Prebiotics
This is where a recipe, like my low-carb, high-fiber breakfast bread, can address the need. However, prebiotics also play an essential role in our diet. Not only is it delicious, but it will keep your gut bugs very happy. What's more, it can easily be customized. Just add your favorite low-carb seeds and nuts. What you want is psyllium powder that is plain and not loaded with sugars or other unnecessary fillers. Most people who do a low-carb keto diet do not count fiber in their carb intake. BUT…why is this? So, the majority of people who adhere to this lifestyle opt not to count it. The reason is that the majority of those are loaded with artificial ingredients.
Read also: Keto Calorie Counting: A Detailed Guide
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