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This is the fluffiest keto bread you will ever try. It's light and airy and doesn't taste eggy. It tastes just like your favourite wholegrain sunflower or rye bread! It's very low in carbs and perfect for the ketogenic diet.
There are a few important points you should always keep in mind when making this bread:
- weigh the dry ingredients (cup measurements are not precise enough),
- make sure you use psyllium husk powder (whole husks won't work),
- be quick when mixing the wet and dry ingredients together and don't over-process the dough (or it will become clumpy and rubbery).
I admit that this bread may be a little tricky to get right at first but once you know how to do it, it becomes easy. For this reason I've created a video tutorial. I hope you like it!
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Nut-free Keto Bread - Troubleshooting
My Bread is Lighter or Darker Than Yours
The colour will vary based on ingredients. This is a photo I took for the KetoDiet Cookbook and it looks slightly different than the loaf I made week ago. Depending on the ingredients and sometimes even brands, the colour of your bread will either be light or dark brown (e.g. brown flax vs golden flax).
If the bread turns out purple, it's due to the psyllium husk powder. Whenever I use Now Foods psyllium powder, the bread is always perfect, light brown. I sometimes use whole psyllium husks which I "powder" myself in a food processor.
My Recipe Failed
For best results, watch the video. A small change can result in lumpy texture or dough that is too moist. For example, if you don't add the water into the egg yolks but separately after you mix in the egg yolks, the texture gets lumpy and rubbery. Over-processing the dough can also result in lumpy/rubbery texture.
Also, make sure you use a kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/ brand or if you make you own ingredients (e.g. flax meal from flaxseeds).
My Bread is Green!
If your bread turns out vibrant green don't panic, it's not mould. Sunflower seeds contain chlorogenic acid, an antioxidant that gives the seeds the ability of turning green under certain conditions. When chlorogenic acid mixes with alkaline baking ingredients such as baking soda, it turns green. Chlorogenic acid may also slow the release of glucose into the bloodstream after a meal.
The reason why this bread turned green is that I didn't use cream of tartar to neutralise the effect of the baking soda. To avoid the green effect in recipes that use baking soda and sunflower seeds or butter, add and ingredient to counteract the alkalinity of the dough. For every teaspoon of baking soda, add two teaspoons of cream of tartar, 1-2 tablespoons of vinegar or a squeeze of lemon juice.
The green colour can be very useful for when you want to use natural food colouring for events like Halloween, Easter or St. Patrick's Day ;-)
Hands-on Overall
Serving size 1 slice
Nutritional values (per serving, 1 slice)
Net carbs1.6 grams
Protein4.8 grams
Fat10.8 grams
Calories126 kcal
Calories from carbs 5%, protein 16%, fat 79%
Total carbs8 gramsFiber6.4 gramsSugars0.3 gramsSaturated fat2.7 gramsSodium320 mg(14% RDA)Magnesium36 mg(9% RDA)Potassium160 mg(8% EMR)
Ingredients (makes 1 loaf, 12 slices)
Wet ingredients:
- 4 whole 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:
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). For a recipe of 10-12 servings, line a large loaf pan (7 x 4.5 inch / 12 x 18 cm) with baking paper. Separate the egg yolks from the egg whites. Place the egg whites (6 egg whites in total) in a bowl and keep for later.
- Mix the egg yolks (4 egg yolks in total - reserve 2 for another recipe) with the toasted sesame oil and melted ghee or butter. Pour the water into the egg yolk mixture and mix well.
- Beat the egg whites until they create soft - but not stiff - peaks. Add the cream of tartar while beating. Adding cream of tartar directly to the egg whites will help them stay fluffy.
- In a separate bowl, mix the flax meal, psyllium husk powder, baking soda, caraway seeds and salt.
- Using an electric mixer, add the egg yolk mixture to the bowl with the dry ingredients and process well.
- 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. You don't need to be too gentle while stirring but try not to deflate the egg whites completely.)
- Add the sunflower seeds and fold them in the dough. Fill the loaf pan with the dough and transfer into the oven. Bake for about an hour.
- 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. This will help avoid too much moisture on the outsides of the loaf.
- Let it cool down on a cooling tray for at least 15-20 minutes.
- Try toasting it and eat with grass-fed butter, cream cheese or homemade sugar-free jam. Keep at room temperature covered with a kitchen towel for up to 3 days or place in a zip-lock bag and freeze for longer
Ingredient nutritional breakdown (per serving, 1 slice)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.1 g | 1.6 g | 24 kcal |
| Egg white, fresh |
| 0 g | 0.6 g | 0 g | 3 kcal |
| Ghee, homemade (KetoDiet app) |
| 0 g | 0 g | 2.5 g | 23 kcal |
| Sesame oil, toasted |
| 0 g | 0 g | 2.3 g | 20 kcal |
| Psyllium husk powder |
| 0.6 g | 0.2 g | 0 g | 3 kcal |
| Flaxmeal (flax meal), ground flaxseed |
| 0 g | 0.6 g | 1.3 g | 17 kcal |
| Sunflower seeds |
| 0.7 g | 1.2 g | 3 g | 34 kcal |
| Caraway seeds, spices |
| 0.1 g | 0.1 g | 0.1 g | 2 kcal |
| Baking soda, raising agent (bicarbonate of soda) |
| 0 g | 0 g | 0 g | 0 kcal |
| Cream of tartar, raising agent |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 slice |
| 1.6 g | 4.8 g | 10.8 g | 126 kcal |
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