Live Fit: This is my journey »

My FAVORITE Keto Bread (5 WAYS)

If you happen to follow a ketogenic diet, I can almost guarantee you have already heard of the infamous “90 second bread“.  Hands down, no questions asked its the first go to option many low carbers will whip up for their bread-y fix.  As much as I did enjoy this original version on occasion, I really don’t love everything about it.  I knew I could come up with a much better version.  One that was more balanced with macros, better overall nutritional profile, versatile, and just as easy to make!

One reason why I began to steer away from the “90 second bread” is the use of almond flour.  Now there isn’t anything inherently wrong with almonds or almond flour and it is perfectly “keto”, the overuse of nuts isn’t an ideal option for those suffering with leaky gut, digestive issues,  or people who are flat out intolerant to almonds (or nuts in general).  Something else to consider is almonds/nuts are typically much higher in omega 6 fatty acids.  Again, nothing inherently wrong with this type of fat, but I’m a firm believer that having a balanced ratio of both omega 3 AND omega 6 is much better for optimum health.  Too much omega 6 in ones diet WITHOUT the balance of omega 3’s (and omega 9’s) can cause adverse effects for many people.  This past year I actually made a very conscious effort to balance my 3-6-9 ratio and know without a doubt it has helped improve my medical conditions greatly!  Funny how something so simple can make such a big impact on our health.

Another reason why I am not a fan of traditional “90 second bread” is that its SO high in fat.  Most variations will have anywhere from 20-30 grams of fat!

Although a ketogenic lifestyle is typically higher in dietary fat than most “diets”, I can personally think of SO many other ways to incorporate other fats into my day (coconut butter, avocado, olive oil, coconut butter, avocado oil, fattier cuts of meat, pumpkin seeds, coconut butter, beef tallow, and did I mention coconut butter already?).  Diversifying your diet is a very very good thing!

So I set out to create a new keto/low carb bread for myself and after many, many, many attempts I finally came up with a version I love!  Not only does it have a better balance of macros, fat, and overall nutrition BUT its also extremely versatile.  Bread, pancakes, waffles, flat bread, and even tortillas!  The only difference between any of them is the addition of more/less liquid.  Looking for a savory bread, flat bread, or tortilla?  No problem… add a bit more salt, seasonings, spices and your off to the races!  Looking for a dessert type bread, pancakes, waffles, or even crepes… easy, just add a little sweetener and you’re good to go!

Pretty awesome huh?  I will go ahead and post the basic recipe below as a printable version, but will just list the tweaks to make each of these variations!

* SANDWICH *

  • to make this single serving slice into TWO slices, simply add more milk.  Instead of using 3 tablespoons, use 6 tablespoons of dairy free milk.  Use/cook batter immediately or it will begin to thicken up too much.

* PANCAKES & WAFFLES & FLATBREADS *

  • to make this batter into pancakes or waffles, add more milk AND let the batter sit out for 2-3 minutes before cooking.  Instead of using 3 tablespoons, use 1/4 cup of dairy free milk.

* TORTILLAS *

  • to make this batter into tortillas/wraps, add more milk.  Instead of using 3 tablespoons, you will need to add up to 1/2 cup.  Begin with 1/4 cup of dairy free milk, test 1/3 batter in a HOT and well greased pan and spread as thin as possible without leaving any holes/gaps.

My FAVORITE Keto Bread

Serving Size 1 slice
Per Serving
Calories 168 kcal
Protein 11g
Total Carbohydrate 8g
Total Fat 11g
Fibre 6g

Ingredients

  • 1 tablespoon chia seeds ((ground))
  • 1 tablespoon flax meal
  • 1/2 tablespoon coconut flour
  • 1/4 teaspoon baking powder
  • 1 Large whole eggs
  • 3 heaped tablespoons dairy free unsweetened milk

Optional

  • 6 tablespoons dairy free unsweetened milk ((for TWO slices of bread))
  • 1/4 cup dairy free unsweetened milk ((for pancakes, waffles, or flat bread))
  • 1/2 cup dairy free unsweetened milk ((for tortillas))

Directions

Step 1
Add all ingredients to a small bowl, mix until smooth, pour into a greased glass baking dish (4"), and microwave for 2 minutes.
Step 2
Carefully remove from dish, butter each side if desired, and toast until golden brown.

  • Karen - Thank you, Corina! I have been anxiously awaiting this recipe!!ReplyCancel

  • Linda - Finally, finally a blog that gets me what I need. So much wrong with me through years of eating the SAD diet. Fried, breaded and processed. I am a fan of intermittent fasting. So, time to start over.ReplyCancel

  • Jayne - Is there an egg replacement i can use? My pinnertest is +3 for egg whitesReplyCancel

Your email is never published or shared. Required fields are marked *

*

*