For those following a ketogenic diet or simply seeking a flourless, gluten-free bread alternative, keto peanut butter bread offers a quick and satisfying solution. This recipe, popularized by food blogs like Headbanger's Kitchen, has gained traction for its simplicity, requiring minimal ingredients and preparation time. It's a sweet bread recipe that tastes great all on its own, but you can toast and butter it like a "real" bread for a luscious sugar free breakfast.
What is Keto Peanut Butter Bread?
Keto peanut butter bread is a low-carbohydrate bread alternative primarily made from peanut butter, eggs, and a few other simple ingredients. It caters to the ketogenic diet, which emphasizes high fat and very low carbohydrate intake. The goal of the keto diet is to shift the body's primary fuel source from carbohydrates to fat, inducing a metabolic state called ketosis.
Why is Keto Peanut Butter Bread so Popular?
Several factors contribute to the popularity of keto peanut butter bread:
- Simplicity: The recipe typically involves only a handful of ingredients, most of which are pantry staples.
- Speed: Preparation time is minimal, often less than 10 minutes.
- Keto-Friendly: It aligns with the macronutrient ratios of the ketogenic diet, being high in fat and low in carbs.
- Taste: For peanut butter enthusiasts, the bread offers a satisfyingly sweet and nutty flavor, reminiscent of a peanut butter cookie.
- Versatility: It can be enjoyed as a breakfast bread, snack, or even a dessert.
Ingredients and Variations
The basic keto peanut butter bread recipe generally includes:
- Peanut Butter: Ideally, choose a natural peanut butter with no added sugar or oil, containing only peanuts as an ingredient. Runny peanut butter is preferable to hard, firm peanut butter.
- Eggs: These act as a binder and contribute to the bread's structure.
- Sweetener (Optional): Keto-friendly sweeteners like Stevia, erythritol, monk fruit sweetener blend, golden erythritol, erythritol stevia blends, xylitol or allulose can be added to taste. The bread can also be made without any sweetener for a more savory option.
- Baking Soda: This helps the bread rise.
- Vinegar: This reacts with the baking soda to create a light and airy texture.
- Almond Flour: I used ground almonds, which are equivalent to regular almond flour in the US.
- Coconut Flour: It's always best to measure this with a a scale rather than cups because coconut flour absorbs a lot of moisture.
- Almond Milk: Check that it is unsweetened.
- Salt: Just a pinch enhances the flavor.
Variations:
- Chocolate Peanut Butter Bread: Add cocoa powder to half of the batter for a chocolate swirl effect. Melted sugar-free chocolate or sugar-free chocolate chips can also be incorporated.
- Nut Butter Substitutions: Almond butter, macadamia nut butter, or sunflower seed butter can be used in place of peanut butter for those with allergies or different flavor preferences.
- Flour Alternatives: The bread can be made using only almond flour or only coconut flour, adjusting the quantity accordingly.
- Toppings: Sprinkle peanuts on top before baking or add a dark chocolate glaze after cooling.
Making Keto Peanut Butter Bread: A Step-by-Step Guide
The process of making keto peanut butter bread is straightforward:
Read also: Creamy Keto Dessert
- Preheat the oven: Set the oven to 350°F (180°C). Line a loaf pan with parchment paper.
- Blend the wet ingredients: Using an electric mixer or a food processor, blend the eggs until fluffy, light in color, and doubled in size (about 2 minutes). Add the sweetener (if using), peanut butter, and almond milk. Continue blending until a smooth batter forms.
- Combine dry ingredients: In a separate bowl, stir together the almond flour, coconut flour, salt, and baking powder.
- Combine wet and dry ingredients: Add the dry ingredients to the wet ingredients and mix until well combined.
- Let the batter rest: Wait 3 minutes to let the coconut flour absorb the moisture.
- Adjust consistency (if needed): If the batter is too runny, add an additional tablespoon of coconut flour. If it's too firm, add a splash of almond milk.
- Pour into pan: Fill the batter into the prepared loaf pan.
- Bake: Bake for about 60 minutes. Check the bread after 45-50 minutes.
- Cool: Let the bread cool completely before slicing.
Tips for Success:
- Peanut Butter Texture: Ensure the peanut butter is runny and not hard. Stir well before using.
- Batter Consistency: The batter should be soft. Adjust the amount of coconut flour or almond milk as needed to achieve the right consistency.
- Prevent Over-Browning: Monitor the bread during baking to prevent it from becoming too brown.
- Muffin Variation: The recipe can be used to make muffins. Bake them for 25 minutes at 350°F (180°C).
Nutritional Information
A slice of keto peanut butter bread (based on a recipe yielding 20 slices) typically contains approximately:
- Calories: 86
- Net Carbs: 2 grams (or 3.4g net carbs per slice based on another recipe)
Note: Nutritional information can vary depending on the specific ingredients and recipe used.
Health Considerations
While keto peanut butter bread can be a suitable treat for those on a ketogenic diet, it's important to consider its overall nutritional value. Keri Glassman, a licensed nutritionist, suggests that while the ingredients aren't necessarily unhealthy (especially if you "love peanut butter!"), a sprouted whole grain slice of bread may be a healthier option for those not strictly adhering to the keto diet, as it likely has fewer calories and less fat.
Incorporating Keto Peanut Butter Bread into Your Diet
Keto peanut butter bread can be enjoyed in various ways:
- Breakfast: Toasted and buttered, or topped with keto-friendly spreads.
- Snack: A quick and easy way to satisfy hunger between meals.
- Dessert: Paired with berries, sugar-free chocolate sauce, or whipped cream.
Read also: Peanut Butter Powder Nutrition
Read also: Peanut Butter Keto Recipe