The answer is simple and sweet! You will replace “bread” for “bread”! Yes, you have heard it, right! I said “bread”! What you would return for “bread” is the first thing that comes to mind when you start a keto diet! Having keto-approved bread options makes a low carb or keto diet so much enjoyable.
Why we loved the Protein, Keto-Friendly Bread from PB& Co… #1 thing we loved the most was it’s so easy to make. #2 the ingredients are all very natural and keto friendly. It includes things like Lupin flour, golden flax meal, whey, egg white powder, pea protein, linseed, sunflower, almond meal, and rice rising agents.
It’s so very, very healthy and keto friendly. One thing we did notice is because it is a protein bread, it’s incredibly dense. So if you’re looking for a fluffy bread that is very similar to your regular flour bread, this is not the one for you.
Where we think this could be valuable would be for recipes where you are toasting the bread. So if you wanted to make garlic cheese bread or bruschetta, this would be incredible. Or even croutons or things where you are looking for a heavier, denser bread experience.
Watch this video to see how easy it is to make this…and don’t forget to subscribe to our Youtube channel where you can check out our favourite homemade Keto Bread and where you will also be notified of our new recipes, keto hacks, everything about fasting.
Here are some brief introductions to the five healthiest non-grain and whole-grain flours that you can replace with your all-purpose white flours for making desserts, baked goods, casseroles, and pasta. They are also readily available in most grocery stores.
- Almond Flour:
Among popular non-grain gluten-free flours, almond tops your “favourite list.” It is different from almond meals, a coarser grind of almonds with skins still attached to them. The nutritional value and health benefits are pretty impressive. It contains magnesium, omega-3 unsaturated fats, fiber, plant protein, and vitamin E, a group of fat-soluble compounds that acts as powerful antioxidants in your body. Several studies confirmed higher vitamin E intake lowers rates of heart disease and Alzheimer’s. Health benefits include healthy and youthful skin and hair, lower LDL (bad) cholesterol and blood pressure, blood sugar control, and reduced insulin resistance. However, it would be best to keep in mind that almonds are high in calories, like other nuts and seeds.
Almond flour’s sweeter distinct nutty flavour makes it ideal for many sweet and savoury dishes. An equal amount of almond flour can replace wheat flour in your recipe. In addition, the carb content in almond flour is one of the lowest among other alternative flours—only 12 grams carbs in a half-cup (56 grams) of almond flour.
- Chia seeds Flour:
Gluten-free chia seeds flour contains omega-3 fatty acids, calcium, protein, dietary fiber, iron, potassium, and sodium. These nutrients help you keep hydrated, lower your blood pressure, and control blood sugar. In addition, it works great in reducing Glycemic Index, improving gut and immune health. Also, it lowers your risk of cardiovascular diseases.
Use your coffee maker, blender, or any food processor to make chia seeds flour. Then, put in an air-tight container for a couple of weeks in a dark, cool place in your kitchen.
Only chia flour makes your end products a little gummy and denser. So it is best to use a combination of 1 part chia flour to 3 parts regular or gluten-free flour like almond flour, sweet rice flour. The carbs content is also considerably low, only 23.66 grams for each half-cup (56 grams) chia seeds flour.
Chia flour is also very popular as an eggs substitute in vegan and vegetarian recipes. Mix 2 tbsp chia flour with ½ cup of cold water and let it stand for about 30 minutes. That makes about ¼ cup of egg substitute, which can stand in for one egg in a recipe.
- Coconut Flour:
Coconut flour comes from the mature coconut’s white hard flesh that we dried and ground into a white powder. Coconut flour contains protein, fat, fibre, and minerals like iron and potassium, rich in antioxidants and antimicrobial properties. Since coconut flour includes a substantial amount of fat, it is more calorie-dense than traditional grain-based flour. However, coconut fat is primarily saturated and comprises medium-chain triglycerides (MCTs) that reduce inflammation and support a healthy metabolism. However, the carbs count for half-cup coconut flour is only 34 grams.
Coconut flour is a good choice for baking cakes, cookies, bread, and other baked desserts with a mildly sweet flavour. However, for its gritty textures, it needs more liquid than other flours. Add one egg per 1/4 cup (32 grams) of coconut flour in baked goods.
However, you can also follow a ratio of ¼ coconut flour for ¾ regular wheat flour or other gluten-free flour for better texture and consistency in your baked goods.
- Quinoa Flour:
Quinoa flour comes from gluten-free pseudocereal Quinoa, widely considered a whole grain. It does not need any processing or refining; therefore, its original nutrients remain intact. It is a good source of protein, fiber, iron, and unsaturated fats. Its health benefits include antioxidant and anti-inflammatory effects that benefit digestive health, inhibit tumor growth, and lower overall disease risk. With quinoa flour, you can make pancakes, muffins, and pizza and pie crusts. It is also suitable as a thickening agent for soups and gravies. Quinoa flour baked goods tend to be moist, fluffy, and tender in texture. In most recipes, you need to use quinoa flour half the amount of wheat flour. One drawback of this flour is a bitter aftertaste, but 5–10 minutes toasting on a skillet on low flame before adding it to your recipe diminishes the possibility of the bitter aftertaste. The carbs content for a half cup of quinoa (56 grams) is 38 grams.
- Buckwheat Flour:
Buckwheat flour is a gluten-free and nutrients packed wheat flour substitute. It comes from a plant known for its grain-like seeds. It has awe-inspiring nutritional and health benefits. You will find it high in fiber, protein, and micronutrients like niacin, amino acids, vitamin D, manganese, potassium, magnesium, copper, iron, calcium, phosphorus, and antioxidants flavonoids. The protein in buckwheat is the best among proteins available from plants as it contains all of the essential amino acids. These nutrients keep your cardiovascular system healthy. It helps to lower your blood pressure, blood sugar and won’t develop cholesterol. It also has anti-cancer, anti-inflammatory, and prebiotic properties. Japanese people use it to make traditional soba noodles. Other than that, you can also make pancakes, bread and can use them as crumb-coating for any meat preparation. The buckwheat flour ratio in a recipe is 25–50% of the total flour. Half-cup buckwheat flour contains 44 grams of carbs.
Our favourite Keto Bread is made from Chia Seeds and is full of healthy fats. It’s so flexible that you can make it into savoury bread with your favourite spices or into a sweet bread for French toast using Keto Sweeteners: https://youtu.be/jgIh1zQZ3vc
