Sunflower Keto Bread: Recipes and Variations

For those embracing a ketogenic lifestyle, the craving for bread can be a significant challenge. Fortunately, there are ways to enjoy bread without compromising your low-carb goals. Sunflower keto bread is a delicious and nutritious alternative to traditional bread, offering a hearty, nutty flavor and satisfying texture. This article explores several sunflower keto bread recipes, including variations and tips to ensure a perfect loaf every time.

Why Sunflower Seeds?

Sunflower seeds are a fantastic ingredient for keto bread. Unlike almond flour, which is commonly used in keto baking, sunflower seeds are low in oxalates, making them a suitable choice for individuals with polycystic kidney disease (PKD) or those looking to reduce their oxalate consumption. Additionally, sunflower seeds offer a unique nutty flavor and contribute to the bread's coarse yet satisfying texture.

Recipe 1: Basic Sunflower Keto Bread

This recipe provides a foundation for delicious sunflower keto bread.

Ingredients:

• 3 cups ground sunflower seeds (2.5 cups whole seeds)
• 1/2 cup coconut flour
• 1/2 cup ground flaxseed
• 1/3 cup ground psyllium husk
• 1 tsp baking powder
• 1 tsp salt
• 1.5 cups water
• 1 tbsp apple cider vinegar (or white vinegar)
• 1 tbsp olive oil

Preparation:

1. Preheat oven to 400°F (200°C).
2. Place sunflower seeds in a food processor or blender and grind to a coarse mill. If you already have sunflower seed flour on hand, you can use it in place of the sunflower seed kernels.
3. In a large bowl, combine ground sunflower seeds, coconut flour, ground flaxseed, psyllium husk, baking powder, and salt. Mix well.
4. Add water, apple cider vinegar, and olive oil to the dry ingredients. Using your hand, mix to combine, then lightly knead the dough in the bowl until it comes together (20-30 seconds).
5. Shape the dough into your desired bread form - loaf or round - and sprinkle more sunflower seeds on top if desired.
6. Place the bread in a cast iron pan or on a baking sheet lined with parchment paper.
7. Bake for 1 hour at 400°F (200°C).
8. After baking, let the bread cool completely before slicing.

This bread is excellent toasted and can be stored in the freezer for later use.

Recipe 2: 90-Second Keto Sunflower Seed Mug Bread

For those craving bread but short on time, this 90-second mug bread is a game-changer. It’s quick, convenient, and perfect for a single serving.

Read also: Sunflower Seeds on Keto: Are They Okay?

Ingredients:

• 3 tbsp raw sunflower seeds
• 1 egg
• 1 tbsp olive oil
• 1/2 tsp baking powder

Instructions:

1. Line the bottom of a ramekin or coffee mug with parchment paper.
2. Blend sunflower seeds in a blender or mini food processor until they turn into a powder. Some texture is fine. Set aside.
3. In a small mixing bowl, whisk the oil and egg together. Stir in the blended sunflower seed flour and baking powder until well combined.
4. Transfer the batter to the prepared ramekin and microwave on high for 90 seconds or until the bread is firm yet spongy to the touch.
5. Carefully remove the ramekin from the microwave and then turn the bread out onto a plate. Allow the bread to cool slightly before slicing.

This bread can be served as is or toasted with butter. It’s a versatile base for your favorite toppings, such as sliced avocado.

Nutritional Information (Approximate):

• Calories: 372kcal
• Carbohydrates: 7g
• Protein: 13g
• Fat: 34g
• Fiber: 3g

Recipe 3: Fluffy Grain-Free Sunflower Bread

This recipe aims for a fluffier texture, similar to traditional whole-grain bread.

Ingredients:

Wet Ingredients:

• 4 large eggs, separated
• 2 large egg whites (reserve 2 egg yolks for another recipe)
• 2 tbsp toasted sesame oil (30 ml/ 1 fl oz)
• 2 tbsp ghee, melted (28 g/ 1 oz)
• 1/2 cup lukewarm water (120 ml/ 4 fl oz)

Dry Ingredients:

• 2/3 cup psyllium husk powder (80 g/ 2.8 oz) - always go by weight
• 1/4 packed cup flax meal (40 g/ 1.4 oz) - always go by weight
• 1 tsp baking soda
• 1 tbsp caraway seeds
• 1 tsp salt
• 2 tsp cream of tartar or 2 tsp of lemon juice or 2 tsp apple cider vinegar
• 1/2 cup sunflower seeds (70 g/ 2.5 oz)

Instructions:

1. Preheat the oven to 350°F (175°C) fan-assisted, or 380°F (195°C) conventional. Line a large loaf pan (7 x 4.5 inch / 12 x 18 cm) with baking paper.
2. Separate the egg yolks from the egg whites. Place the egg whites (6 egg whites in total) in a bowl and keep for later.
3. Mix the egg yolks (4 egg yolks in total - reserve 2 for another recipe) with the toasted sesame oil and melted ghee or butter.
4. Beat the egg whites until they create soft - but not stiff - peaks. Add the cream of tartar while beating.
5. Using an electric mixer, add the egg yolk mixture to the bowl with the dry ingredients and process well.
6. Immediately after you pour in the egg yolk mixture, add a quarter of the soft whipped egg whites to lighten up while mixing. Then add the remaining egg whites and slowly mix in. Note: If you wait for too long the dough will clump up.
7. Add the sunflower seeds and fold them in the dough.
8. Fill the loaf pan with the dough and transfer into the oven.
9. When done, remove from the oven. If you used a regular loaf pan with baking paper, remove from the loaf pan grabbing it by the baking paper. Be careful not to get burnt.
10. Let it cool down on a cooling tray for at least 15-20 minutes.

This bread is delicious toasted and served with butter, cream cheese, or sugar-free jam.

Tips and Tricks for Perfect Sunflower Keto Bread

• Grinding the Sunflower Seeds: For the best texture, grind the sunflower seeds into a coarse mill. A high-speed blender, food processor, or flour mill works well.
• Psyllium Husk: Psyllium husk is crucial for providing structure to the bread. Ensure it is finely ground for the best results.
• Egg Whites: Beating the egg whites to soft peaks is essential for a fluffy texture.
• Mixing: Be careful not to overmix the dough, as this can result in a lumpy or rubbery texture.
• Baking: Ensure the bread is fully cooked by checking the internal temperature. It should reach 215°F.
• Cooling: Allow the bread to cool completely before slicing to prevent it from crumbling.

Troubleshooting

• Bread Collapses After Baking: This usually indicates that the center of the bread is not fully cooked. Ensure the internal temperature reaches 215°F before removing it from the oven.
• Green Bread: Sunflower seeds contain chlorogenic acid, which can turn green when mixed with alkaline baking ingredients like baking soda. Adding an acidic ingredient like cream of tartar, lemon juice, or apple cider vinegar can counteract this effect.
• Lumpy Texture: This can be caused by over-processing the dough or not adding the wet ingredients in the correct order. Follow the recipe instructions carefully and avoid overmixing.

Variations and Add-Ins

• Seeds: Add pumpkin seeds, chia seeds, or sesame seeds for added flavor and texture.
• Spices: Experiment with different spices like caraway seeds, garlic powder, or onion powder.
• Cheese: Incorporate shredded cheddar or mozzarella cheese for a savory twist.
• Herbs: Add fresh or dried herbs like rosemary, thyme, or oregano for a more aromatic bread.

Serving Suggestions

• Toast: Toast slices of sunflower keto bread and spread with butter, cream cheese, or avocado.
• Sandwiches: Use sunflower keto bread to make low-carb sandwiches with your favorite fillings.
• Sides: Serve sunflower keto bread as a side with soups, salads, or casseroles.
• Breakfast: Enjoy a slice of sunflower keto bread with eggs or a keto-friendly smoothie.

Storing Sunflower Keto Bread

• Freezing: Sunflower keto bread can be stored in the freezer for several months. Slice the bread before freezing for easy access to individual portions.
• Refrigerating: Store sunflower keto bread in an airtight container in the refrigerator for up to a couple of weeks.

Read also: Using sunflower oil in your keto cooking

Read also: Easy Low-Carb Cheese Crackers

tags: #sunflower #keto #bread #recipe