Obviously you miss bread on a keto low-carb diet. Our modern society loves breads as part of their meals. Most breakfast tables contains bread loaf, pancakes or crepes. Also for lunch, most of us eat a quick sandwich, a burger, a wrap or a pizza. Consequently, your brain is addicted to bread. That is the reason why it is so hard to stop bread craving on a keto diet. Luckily, it is okay to eat bread on a keto diet. Clearly it has to be a low carb bread recipe made with with nourishing low carb flours to ensure the bread won’t raise your blood sugar level or keep you out of ketosis. But we are here to give you the key to a perfect low carb bread recipe. So keep reading to learn more.
Before we start learning how to make delicious keto bread, lets understand why you shouldn’t eat store-bought bread on a keto diet. Without a doubt they are loaded with carbs whatever they are gluten-free or not. Indeed, the main flours in store-bought breads are refined flour. It means flours that have been processed many times to remove their fiber. Fiber is the key nutrient to slow down the absorption of carbs in food. It other words, it means that store-bought bread acts as pure white sugar in your body. Consequently, they are not allowed on a keto low carb diet as a typical bread contains around 50 g to 80 g net carb per 100 gram.
Therefore to make low carb bread you need low carb flours. Low carb flours are the key to make a delicious healthy low carb bread. But first, how do you know if a flour is low carb? We define as low carb flours any meal or ground that contains a very low amount of net carbs. Therefore, low carb flours contains a high amount of fiber. As a general rule, we look at net carbs to define if a flour is suitable for a low-carb diet. It should be noted that net carbs are the amount of carbs per 100 grams of product takeaway fiber. As a general rule, any flours with less than 21 grams of net carbs per 100 grams is considered low-carb.
The table below list the most common low carb flours for baking bread (data from nutrition data*). Moreover, keep in mind that regular white wheat flour, is not low-carb and contains 73 g net carb per 100 g. The table below list the most common low-carb keto flours, all gluten-free.
Unlike traditional baking, low-carb baking required to combine flours to create the most delicious bread texture. Obviously, you will find keto bread recipes that use only one flour. However those recipes use a huge amount of eggs to compensate the texture of the bread. As a result, those keto breads recipe have a egg flavor, don’t store very long and can be seen as cake-like bread.
To conclude the best way to make low carb bread recipe is to combine the flours. It will avoid the use of eggs and result in a bread-like texture with no eggy taste.
Low carb baking is not hard but it use high fiber flours that are highly water absorbent. As a result, if you don’t measure your ingredients precisely your bread dough can easily result as too wet or too dry. I recommend you use an electronic scale for success.
There is a wide range of low carb bread that you can make using low carb flours including:
While many people believe keto bread must use eggs, it is not true. Not only egg free keto bread taste amazing but also they are as low in carbs as low carb bread made with eggs. So there is no obligation to use egg in keto bread recipes. Therefore most of the low carb bread recipes below are plant-based keto recipes meaning they don’t use eggs or dairy.
Low carb bread rolls can be use as a side dish bread or to make burgers, sandwich on the go.
An egg-free keto bread loaf for sandwich or brekfast toast. Net carb per slice: 2.6 g
Crispy crust, soft chewy center those keto bread rolls are egg free and made with a trio of low carb flours and no eggs : almond flour, coconut flour and psyllium husk. They makes perfect sides rolls for any dishes or small burger buns. Net carbs: 4.7 g per roll
A crusty 90 seconds low carb bread roll for busy mornings, no mug needed! If you are missing the texture of Artisan bread, that is what you need. Net carbs: 1.4 g per bread
Oopsie bread is a very popular low carb bread recipe made of fluffy white egg and sour cream. This avocado oopsie bread recipe is 100% dairy free using mashed avocado instead of sour cream to boost your healthy fat intake. It is a soft melt in your mouth bread, perfect to make burger buns. Net carbs : 1.5 g per bun
A delicious burger bun recipe with no eggs. Net carbs per large buns: 6.4 g
Delicious to eat with indin food especially a indian Tikka Masala curry. Net carb: 3.5 g
A soft, flexible flatbread with a texture similar to naan bread. Delicious to serve as a side to Indian curry or roll any food for a lunch sandwich wrap. Net carbs: 2.6 g per flatbread
A simple 3 ingredients low carb wrap recipe to use as a sandwich wrap for any lunch on the go. Net carbs: 1.2 g per serve.
Made with 5 simple ingredients those low carb flatbread will make the best base for your Mexican taco night. Net carbs: 3.2 g per serve
A soft cheesy taco shell made with 4 simple ingredients and packed with low carb vegetable. A perfect shell for taco night. Net carbs: 1.3 g per shell
Crepes are sort of thin pancakes that can be eaten for breakfast or dessert. It is a very popular French recipe used as a light dinner too filled with melted cheese – emmental, ham and topped with a fried egg.
A delicious thin crepes that taste like real French crepes. Delicious filled with melted cheese, ham or sugar free chia seed jam. Net carbs: 3.8 g per crepe
Made a 100% with coconut flour, those thin crispy crepes makes a delicious low carb sugar free dessert or sweet breakfast filled with coconut cream and fresh raspberries. Net carbs: 1.2 g per crepe
Made with almond flour and eggs, this easy 5 ingredients keto pancake recipe is ready in less than 15 minutes. Net carb per pancake: 2.6 g
Made of coconut flour, almond meal and pumpkin puree those crepes makes a delicious low carb fall breakfast. Perfect on Thanksgiving filled with coconut cream and toasted pecan. Net carbs: 3.1 g per crepe
Crackers are very popular in New Zealand in UK. They are served as an appetizer with cheese and cured meat.
A crispy cracker delicious as a snack or appetizer to dip in a simple avocado dip or cover with soft cheese. Net carbs: 0.5 g per crackers
A delicious crispy tortilla chip made with almond flour and chia seeds. No eggs, 100% vegan and dairy free nachos ready in 20 minutes. Net carbs : 0.4 g per chips
The best crunchy addition to your food latter. Spread some cheese or butter on top ! Net carbs per cracker: 0.8 g