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Keto & Primal Soul Bread

The popular Soul Bread has been developed by Souls Song and the members of the Atkins and LCHF – The Road to Success Facebook group. It's so popular it even has its own Facebook group!

I discovered Soul Bread a couple of months ago when several members in our KetoDiet Support Group shared their amazingly looking bread recipes. I've heard so much praise about this low-carb bread that I decided to give it a try myself.

My friend Lisa of Low-Carb Yum posted a thorough review of the original recipe on her blog. One of the advantages of this bread is that it's not crumbly and holds perfectly together so you can slice it really thin. You'll get 14-16 slices from just one loaf.

In my tweaked version, I left out the baking powder and adjusted the amount of baking soda and cream of tartar to make up for it. I also made it primal-friendly by using glucomannan powder instead of xanthan gum. Lastly, I skipped the sweetener but you can add a few drops of stevia if needed.

The taste is neutral which makes this grain-free bread suitable for both sweet and savoury meals. It goes well with butter & chia jam or with savoury toppings like ham & cheese. We ate half of the loaf with butter and I used the remaining slices for making keto-friendly French Toast (recipe coming soon!).

The texture is slightly more dense than regular bread. My loaf didn't rise as much as on some of the photos I've seen, but that might be down to me being impatient and opening the oven! Avoid that if you can and just wait for 45-50 minutes :-)

Finally, there are lots of variations of Soul Bread at Low Carbe Diem - make sure you check them out too!

Preparation time

Hands-on
Overall

Nutritional values (per serving, 1 slice):

1.3 grams 0.3 grams 14.7 grams 18.1 grams 9 grams 213 calories
Total Carbs1.6grams
Fiber0.3grams
Net Carbs1.3grams
Protein14.7grams
Fat18.1grams
of which Saturated9grams
Energy (calories)213kcal
Magnesium and potassiumtrace

Macronutrient ratio: Calories from carbs (2%), protein (26%), fat (72%)

Ingredients (makes 1 loaf/ 14 slices):

Note: Not all whey protein products will work. The creators of the original Soul Bread recommend Isopure Whey Protein Isolate or Hoosier Hill Farm Whey Protein Powder Isolate. I live in the UK so I used unflavoured whey protein from Pulsin which worked well.

Instructions:

  1. Preheat the oven to 165 C/ 325 F. Place the cream cheese in a bowl and beat with a hand whisk.
  2. Add melted ghee, olive oil, ...
  3. ... heavy whipping cream and eggs. Beat until well combined.
  4. Place the baking soda, cream of tartar and glucomannan powder in a sieve and sift in the batter while stirring. Then, sift in the protein powder and keep stirring to avoid clumping.
    I think I could even use psyllium husk powder instead of xanthan gum but I haven't tried it. My guess would be 2-3 teaspoons of psyllium husk powder instead of 1 teaspoon of xanthan gum or glucomannan powder.
  5. Pour the batter in a loaf pan (I used a silicon loaf pan like this one) and place in the oven. Bake for 50 minutes or until until set inside. Remove from the oven and place on a cooling rack for 10-15 minutes.
  6. Slice and serve with butter or your favourite sandwich filling! Keep a few slices in an airtight container for up to 3 days or freeze in batches for up to 3 months.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (42)

Is there anyway to make this dairy free, I find that I break out whenever I eat any dairy.

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You can try some of the bread recipes listed here - most are dairy-free Smile ketodietapp.com/.../tagLowcarbBread&title=Lowcarb%20Bread

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I haven't tried this recipe yet but I was wondering if it has a "wet" feel. I have followed two Kept bread recipes before (from other sites) that look pretty similar to this and both times the slices turn out pretty "wet" feeling. The texture doesn't resemble bread to me. More like very dense and very very moist cake. I can press and oil gets on my fingers. I was wondering does this bread come out dry?

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It's not as light and fluffy and the texture is more dense but I don't think it's moist. You may want to try this recipe: ketodietapp.com/.../low-carb-and-paleo-bread-the-ultimate-guide

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Thank you for the recipe, I'm looking forward to trying it out! I was wondering if I could use coconut cream in place of heavy whipping cream?

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I haven't tried tat but I think it should work. Let me know if you do Smile

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Is whey protein nescesary? Is it just for raising the protein level?

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Yes, I'm afraid that's the main ingredient in this recipe. You can try my other keto bread recipes - most of them without protein powder: ketodietapp.com/.../tagLowcarbBread&title=Lowcarb%20Bread

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I made this recipe using 5 tsp baking powder instead of cream of tartar + baking soda. I also substituted 2 1/2 tsp psyllium husk powder in place of the glucomannan powder. The results were delicious. Thought this would be helpful for anyone else who wanted to substitute these ingredients. As well, I used North Coast Naturals whey protein isolate. (I love in Canada).

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Awesome, thank you for the great tips!

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Could I use Whey Protein Concentrate? I don't know if it affects the texture, but it's only 2 grams of carbs for a 1/3 cup.

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Hi Christina, yes, this sounds like a good substitute. Some whey concentrates are high in lactose (carbs) but this one seems to be quite low in carbs. I can't guarantee that the one you plan to use will work, as not all brands work well in this recipe.

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I can't have whey... so do you think that Jay Robbs Egg white protein would work in this?

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Although I haven't personally tried it, I've seen others using it with success - it should work Smile

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Can I use protine powder concentrate as opposed to isolate for baking?

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Hi Petrina, whey concentrate may contain a significant amount of lactose (carbs) and cannot be used in this recipe. You should use whey protein isolate or choose whey concentrate with at least 80% protein content. However, I can't guarantee that the one you plan to use will work, as not all brands work well in this recipe.

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I think I might have made a huge mistake. I used soy
protein powder (I thought it was whey powder), the
bread came out great, but is the soy powder anti Keto?
Thanks for answering.

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I'd avoid soy for health reasons. It's highly processed, mostly made from GMO crops and soy has also shown to negatively affect our hormone balance.

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I don't have glucomannen powder (don't have xanthan gum either). will this still work?

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I haven't tried that, Paige, but let me know if you do. I'd think that you could also try 2-3 teaspoons of psyllium husk powder instead.

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Could you substitute acacia fiber for glucomannan?

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Hi Lorin, I haven't tried this ingredient - maybe someone else could help?

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Hello,
Would this be good toasted do you think?

Reply

Yes, you can toast it just like regular bread Smile

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Is it possible to make without the 1 tsp glucomannan powder? What is its contribution to it?

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I'm not sure because I only made it with glucomannan powder (it makes the dough flexible). I'd think that you could also try 2-3 teaspoons of psyllium husk powder instead. If you try skipping it, let me know how it comes out!

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This recipe turned out wonderful. I used xanthan gum, made it with Naked Whey and I have the perfect loaf of bread. My plan is to make grilled roast beef and swiss cheese sandwiches for lunch tomorrow. Yum yum! Held up nicely for 16 slices - except my slicing skills are deficient... 😕😕😕 Again, thanks for passing along a recipe and improving my diet choices! 😉😉😉

Reply

Thank you for your kind words, I'm glad you liked it! Smile

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Cool! Would love to try this out. Can I substitute glucomannan powder with xanthan gum?

Reply

Yes, you definitely can! The original Soul Bread is made with xanthan gum (just use the same amount) Smile

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can i substitute whey protein with regular milk powder ?

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I'm afraid that regular milk powder won't work. Unlike whey protein powder (isolate), it's a carbohydrate-based ingredient.

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Fantastic website! I was recently introduced to the low carb bread, "Soul Bread", and have tried a few versions. I am excited to try your recipe because it does not look eggy!

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I think this always depends on the protein powder. I've heard that egg white protein powder may make it rubbery/eggy so I'd go for whey protein powder (see my tips for brands).

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Love the article! And your golden-top Soul slices. Thanks for supporting Soul Bread, Martina. This is the most versatile low carb bread around.

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Thank you for your website and a complete list of Soul Bread variations! Smile

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In your note above about whey protein, do you think it would work with the unflavored Jay Robb protein powder? I just bought a big bag of it and I will be disappointed if it won't.
Thanks for finding this!

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I haven't tried that but I believe that if you ask in the Atkins and LCHF – The Road to Success Facebook group (see the intro), they will know Smile

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I've made this twice now, once using the original recipe and once using a tweak from the original Facebook group using a bit of oat fibre in it. Although I liked the texture with the oatfibre, I didn't like the taste of it so I'll stick with the original. I see she also has tried it adding some gelatin, I might try that as well. It does slice beautifully and freezes perfectly! I slice it and then put pieces of parchment paper between the slices and but it all in a freezer bag and then grab a slice when I need it. It makes really yummy garlic bread!  Thanks for sharing!

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Garlic bread - I have to try that!

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Thanks for sharing this! Do you think it would work with collagen hydrolysate gelatin powder?

Reply

I haven't tried that but I wouldn't think so. I believe that if you ask in the Atkins and LCHF – The Road to Success Facebook group (see the intro), they will know Smile

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