Make this keto bread pizza base crispy and thin, or roll it into a thicker, fluffier crust — no matter how you prepare it, this recipe cuts out all dairy, grains, and gluten for a total of 6 net carbs. Coconut flour and psyllium creates a firm texture, while apple cider vinegar lends a tangy flavor. To stay more Bulletproof, avoid eating garlic and psyllium husk too often.
My first attempt at cloud bread was a major success. My only alteration to the recipe was adding 1/8 tsp more of cream of tartar to the egg whites. I can't believe how good this "bread" is. It was great out of the oven, and I tried a slice again today with mayo and turkey and it is still awesome out of the fridge. I find storing in the fridge layered with parchment in between each slice is key. Enjoy!
Dear Anne, Thank you for a wonderful post on the virtue of simplicity. After being raised by a cook-it-from-scratch mother, I thought I was being smart and independent and grown up in revelling in going to restaurants and trying every new processed food on the market, until I woke up one day at 179 pounds and 14 years a diabetic type 2. A return to real food and cooking from scratch reduced my weight to 140 pounds (which would not budge for a dozen years) and did away with my diabetes medications. Then I discovered Dr Fung and through him, Diet Doctor, and after a couple of years of reading their posts and waffling, nine months ago decided to cut out grains and fruit, and skip breakfast. What a surprise to get to below 120 pounds with really no effort. At first I went to Bulk Barn and stocked up on strange baking items but now they are sitting in the pantry getting stale. The feeling of freedom as you mention, like no longer carrying the equivalent of two 10-pound bags of potatoes around all the time, just eating essentials and no fillers (carbs), no longer living by schedules (breakfast, lunch, dinner) has given me much more free time to enjoy life. Yes, shopping is easy, twice a week fr fresh produce, no packaged stuff in my basket -- just real food!
Divya, I’m happy to hear the flavor was great, but sorry to hear the bread was flat! I’ll try to help you troubleshoot…first I would check to make sure that your baking powder is fresh. Also, did you use the full cup of egg whites? Did you use a 9 by 5-inch loaf pan? Did you cook it at 350F and is your oven properly calibrated? Did you bake it for the amount of time the recipe calls for?
If you talk to keto aficionados, you’ll find many save leftovers from dinner for the next day’s lunch. Cook once, eat twice—your keto diet menu for lunch is solved. If you don’t like leftovers or if you’re craving something different for lunch, the mid-day meal can be as simple as a scoop of chicken salad. Or, hit the salad bar at a local grocery store and top a bowl of greens with some good-fat goodies. You can also try one of these simple keto lunches:
If you did attempt to eat one food for an extended period of time, you would probably get sick of eating the item far before you gave yourself any severe nutritional deficiencies. That’s due to a psychological phenomenon called sensory specific satiety. Scientists have found that the more you eat something, there’s a corresponding decline in pleasantness. But some foods are more prone to this than others (like high protein foods), and some researchers have found that bread might be in fact fairly resistant to this phenomenon.
Bread deserves an important place in the diet because it is inexpensive, low in fat and provides a range of nutrients. Bread is one of the oldest processed foods - and various types include different grains, including wheat, spelt, rye, oats and barley, as well as seeds such as sesame, sunflower and linseeds.Bread products also include unleavened flat bread such as pita and Lebanese breads, either with or without added yeast, as well as roti, chapatti, and pumpernickel bread.Sourdough (the traditional, slow-fermenting, artisan-produced) bread is a chewy, sour-tasting bread produced using a starter culture containing natural bacteria and yeasts (rather than commercial baker’s yeast). Many sourdough loaves are based on rye flour, but others feature white or wholegrain flours.Many breads have added ingredients, such as extra grains, soy, seeds, olives, nuts and fruit as well as yeast and salt (needed for the action of the yeast). More highly processed breads may contain added fats and associated emulsifiers and a range of permitted chemicals to keep the bread soft and delay staling.Nutritional composition of breadBread is a valuable source of protein, carbohydrate, dietary fibre, many B group vitamins and some minerals.Much of the bread eaten in Australia is made from wheat.The wheat grain consists of 3 main componentsbranthe outer layer of the seed which contains much of the fibregermthe small part of the seed from which a new plant would grow. This contains vitamins (including vitamin E) and minerals.endosperm (the kernel)the largest portion of the seed - mainly starch and protein, this provides the nutrition for the growing seedThe nutritional value of bread depends largely on how the grain is treated during the milling process to make the flour. During milling, the bran and germ can be removed, leaving the starchy endosperm which is ground to make white flour. In Australia, white flour used for bread is not bleached.Choosing breadWhite breadis made from white flour ground from the endosperm only.Wholemeal breadis made from flour in which the entire grain is ground.Wholegrain breadhas a small amount of unground grain left in the flour. However, in Australia, the label “wholegrain” can be used to describe foods which have been completely milled or ground, as long as the entire grain is used and the grain constituents are still there in their original proportions. See the effect this has on the glycaemic index (GI ) of the bread, below.Multi-grain breadis usually made with white flour with a mixture of whole grains added, usually wheat and rye – it’s basically white bread with added grains.Bread made with wholegrain flour generally has more fibre, vitamins and minerals, especially iron, than white bread, however, white flour breads in Australia still contain a significant nutrient content.Glycaemic Index of breadThe GI ranks foods according to the extent to which they cause blood glucose levels to rise. The concept is particularly important for people with diabetes and especially relevant for foods that form the basis of a meal.White flour has a high glycaemic index (GI) which makes most white breads less suitable for those with diabetes and also for those who lead sedentary lives. Physical activity increase the chances of using the glucose that results from consuming bread as fuel. The dough conditioners (often called rapid dough risers) added to commercial sliced loaves decrease the fermentation time and change the nature of the starch granules in bread, increasing its GI.Traditional slow-fermented sourdough breads tend to have a low GI.Most wholemeal bread is made from white flour recombined with wheatgerm and bran in approximately the same proportions as the original wheat. These loaves contain the nutrients of the original wheat, including the overall level of dietary fibre, and can legally be labelled as wholemeal, but the disruption of the original grain makes the carbohydrate easier to breakdown in the intestine and raises the GI.Wholegrain breads that contain whole grains are low in GI, because the seeds and grainy ‘bits’ slow down the digestive process.Multi-grain breads, despite being made with white flour, can have quite low GI because of the added grains.Supplementation of breadWheat flour used in bread-making in Australia must be supplemented with folic acid (except flour labelled “organic”) and thiamin, and the salt used must be iodised salt (again, this is optional in ‘organic’ loaves).Salt in breadBecause it is widely consumed, bread is a major source of salt in the Australian diet. This is a concern as a high-salt diet is known to be linked to high blood pressure and increased risk of heart disease. For this reason, leading bread manufacturers have voluntarily agreed to reduce sodium in their bread products to 400 mg per 100 g or less by the end of 2013. Note, however, that many foods, including fast foods, soups and sauces contain much higher concentrations of added salt.Tips for buying breadLook for the first ingredients in the list – as the ingredients are listed in order of quantity used. Depending on what type of bread you want, look at the flour used and additives. Whole grains and seeds in the bread add extra nutritional value and reduce the GI.“Wheat flour“ essentially means white flour, whereas “wholemeal” flour is flour where the whole grain is used, usually by recombining white flour with bran and wheatgerm. Wholegrain flour may be made by grinding the whole wheat grain rather than recombining the elements of the wheat grain. Also, look for the percentage of the flour, as further down the list you may find other flours in lesser amounts if the bread is made with mixed flours.Look for salt content – a slice of some breads can contain as much as 580 mg sodium. The Heart Foundation recommends choosing breads that have 400 mg sodium or less per 100 g.High fibre content is a nutritional advantage and wholegrain breads usually have at least 6 g or more per 100 g.All you really need to make bread is flour, yeast, water and salt, however, supermarket breads have various additives and preservatives added to extend shelf life and to improve the look, texture and taste of bread.The list of ingredients can include sugar, added vitamins and minerals, dough improvers (make the dough rise more rapidly), emulsifiers (keep the fat evenly distributed in the bread) and various preservatives or mould inhibitors (usually used in summer or humid areas of Australia). In some countries, brown bread is coloured but this is no longer the case in Australia.If you are buying bread from a bakery and it's unlabelled, you can ask the baker what has been added to the loaf. Some national bread chains list the nutritional composition of their breads on their websites.With sourdough, there is no regulation in Australia, so make sure you ask the baker if it’s authentic slow-fermented sourdough. Traditional sourdough contains just flour, salt and water and is made from a starter piece of dough containing natural or some added yeast. Many supermarket sourdoughs are more like regular white breads made using commercial baker’s yeast and flavoured with vinegar to give them a slightly sour taste. A proper sourdough is chewy, unlike the versions which just melt in your mouth and are high GI.Health benefits of breadConsuming wholegrain and high cereal fibre daily is associated with several health benefits:reduced risk of heart disease;reduced risk of type 2 diabetes;reduced risk of bowel cancer in adults;preventing weight gain.Bread and glutenGluten is a protein found in wheat, rye and barley and therefore, in most breads. Oats contain a related protein which can cause reactions in those with gluten intolerance.Despite our current obsession with gluten-free foods, the number of people who have been clinically diagnosed with coeliac disease and who must therefore avoid all gluten is small. Some estimate that it may be as high as 1 person in every 100, although that figure has yet to be confirmed in any large studies in Australia.Nevertheless, some people report that eating bread causes them to feel bloated and have digestive disturbances. If you have trouble after eating wheat-based products, such as bread, cereals, couscous, tabbouli or pasta, talk to your doctor or a registered dietitian about whether you might have coeliac disease or wheat sensitivity.Proper medical diagnosis using appropriate testing for coeliac disease is important before trialling a gluten-free diet. If testing rules out coeliac disease, your doctor or dietitian may suggest you trial a wheat-free diet to see if symptoms subside. But, always consult your doctor or dietitian before making any big change, like this, to your diet, as the symptoms may have another cause and there there may be nutritional considerations you haven’t thought of. Last Reviewed: 8 August 2013
Karen, I have done Keto cow-dairy free for 1 1/2 years. I recommend you try goat and sheep cheeses - they have very small amounts of lactose. Soft goat cheese can replace sour cream. I have severe lactose intolerance and can eat a couple of ounces around 3 days a week without much, if any, discomfort. That takes care of the cheese items in recipes. I use full fat unsweetened coconut milk as a substitute for cream and a combination of the coconut milk and unsweetened almond milk as milk. Unrefined virgin coconut oil is a life saver - I use it for everything - definitely every recipe which calls for butter. If you look at recipes on line these ingredients usually make it possible to convert almost any recipe to dairy free. Using coconut oil for fat bombs works great - you can put it with coconut, unsweetened cocoa powder, pb2, pecans and macadamias. Any combination you can think of. The oil melts when warm and solidifies when cold so you can make little pb cups, macadamia nut clusters... Hope this helps!
Hi Melissa! I’m a female, 6 feet, 2 inches tall and I need to lose about 45 to 50 pounds…SO glad I found your website…it’s nothing short of amazing! I’m on day one of the Keto Kickstart and my question is, do the serving sizes apply to everyone’s size, BMI, height, etc.? I am a bit nervous of taking in too few calories. I plugged in my stats for the Keto calculator and I wonder if I can have larger portions of some of your recipes. Thank you for the beautiful recipes and menu plans!!!
Jennifer, The yeast has no carbs. The coconut sugar does have carbs, but the yeast feeds on it and through the process of fermentation uses the sugar for energy and releases carbon dioxide gas as a result. The yeast is for flavor, aroma, and in our opinion does help with a little bit of rise. Additionally, we don’t like to consider any foods “bad”, “off-limits”, or not keto. Instead, we opt to mainly eat nourishing real foods that fit into our daily macro intake. We hope this helps! Best of luck on your keto journey.
Hi Maria! I am your new biggest fan! I made all of my favorites of your recipes for my extended family over the holidays and the bread and almond joys were such a huge hit! I love to add carraway seeds to the bread which gives it a Rye – European flavor to it! I’ve been following your HFMPLC philosophy for about 3 weeks now and I was wondering why you mentioned you make the protein buns for yourself but the bread for your husband. Do you not like the bread or is it too high in carbs for you? I know I need an induction period of a couple of weeks so I am off nuts for now but I can’t wait to have the bread again!
Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says.
I have a question I hope you can set me straight. I was putting the almond flour in my dry measuring cup and it didn’t seem right. I checked around the internet and found someone who said always weigh almond flour. So, I did. 8oz. = 1 cup so 8oz almond flour. It looks like enough but so much more than one dry measure cup. I got as far as doing the food processor part and realized I needed more eggs. So, I’m kinda in holding until I go to the store so, I thought I’d ask.. have I made a terrible mistake and wasted a lot of supplies or am I cool?
At the core of the classic keto diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat and results in unwanted weight gain. However, when glucose levels are cut off due to low-carb intake, the body starts to burn fat instead and produces ketones that can be measured in the blood (using urine strips, for example).
This is brilliant. I made it today not in a mug but a cereal bowl. So it was bigger. I could only eat half. Rather filling. I layered it with cream cheese and a thin slice of smoked ham for mid afternoon snack. Slight bitter after taste which i think is from the baking powder. I am going to make it again with herbs like some others have suggested. Thanks HBK😚
Hello from Jakarta, Indonesia! I just tried your recipe coz i was making an eggs bennedict & needed something for “bread”. Your recipe was BY FAR the easiest to make & quite tasty! Initially i was worried about the “eggy” taste, but didn’t happen. I think i will be making this often… i will pre-measure the 30gr of almond flour & cut up 10gr of butter pieces for easier assembly in the mornings. Cheers!
I've been using this recipe for over a year and my diabetic husband loves it! I do make a few changes - I buy egg whites in a carton and use them for whipping. Then I add one whole egg to the cream cheese mixture rather than all the egg yolks. I sprinkle with "Everything" seasoning (available at Walmart) before baking. Cutting the egg yolks to one gives a less eggy taste.
Hi Maria! Just wanted to say I love this recipe and I found a way to make similar single servings quickly that look like english muffins! I just use a greased ramekin and combine 2 tbsp almond flour, 2 tsp psyllium husk (or 1 tsp powder), pinch of salt and baking powder. Then stir in 2 tbsp + 2 tsp egg whites, 2 tbsp water, 1 tsp olive oil and 1/8 tsp apple cider vinegar. Microwave for 1 min then flip out onto a plate and microwave for another 30 sec. Toast and top with whatever you’d like! 🙂
Even without the gluten of a traditional tortilla, this keto bread recipe creates a soft and pliable alternative perfect for all your favorite taco fillings. Almond and coconut flours keep carbs to a minimum, while xanthan gum holds everything together. Each tortilla tallies up to 2 net carbs, and takes only five minutes to cook. No Bulletproof substitutions needed — just avoid eating xanthan gum too often.
Consuming a diet consisting of just water and bread can also impair your vision. This is because neither water nor bread provide vitamin A. This vitamin is important for a wide array of functions, including maintaining the lining of your eyes that keeps out harmful bacteria. You may also experience night blindness, as a lack of vitamin A can dry out your eyes and cause damage to your cornea and retina.
Monica, i use NOW psyllium as well but GRIND i t just in case, my lower half is still under cooked at 75 min on 325, but the top half is beautiful. This is my 3rd attempt. I don’t think it is the psyllium powder and the first time i used silicone pan this last time metal. I’m frustrated as I’m throwing away close to 5lbs almond flour for 4th attempt. My pan is standard size loaf pan maybe i should divide mixture into 2 smaller ones. Oh also, the first time I baked it at 375 for 60 min. The 2nd reduced water and psyllium. The 3rd was the first few lines above, still no luck, someone HELP
Lunch is often leftovers from the night before. Dinner used to be, often, one of the fantastic casseroles from Diet Doctor (yum crack slaw!) These days it is just as apt to be a simple, small piece of grilled or baked meat, poultry or fish with a tasty fat adornment — chive butter, cream sauce, homemade aioli — some roasted or steamed veggies (also with fat) and a big salad with homemade vinaigrette. Some nights it might be spiralized zucchini with meatballs and a homemade tomato sauce.