New To Keto Check Out The Keto Starter Guide
The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.
- Whats a macro and why do I count them?
- How do I find the best recipes?
- What is ketosis and how do I get my body there?
- What fruits are allowed on a ketogenic diet?
- Will I get Keto Flu and what do I do about it?
How To Make Keto Bread : Beginners Guide
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Do you want to learn how to make delicious keto bread using a bread machine? Youve come to the right place!
Keto bread is notoriously difficult to get right the bread wont rise properly, it tastes eggy or it doesnt taste like regular bread, and it doesnt toast properly. What gives?! No worries, were here to help.
This is a beginners guide to baking keto bread. The guide is meant for people with relatively little experience working with keto bread and who will be using their bread machine to bake, but we hope that traditional oven users and even those with some experience working with keto bread will also benefit from some of this information.
Heres a look at the things were going to cover in this article:
- What is keto bread?
- What is a keto diet?
- Getting familiar with keto bread ingredients.
- Delicious keto bread recipes.
- How to make keto bread that doesnt taste eggy.
- How to toast keto bread.
Deidres Low Carb Bread Recipe
We just made Deidres Low Carb Bread recipe but with a few tweaks so we could make it keto friendly! First, let me just say we really need to give a shout out to Deidre for her ideas of using Vital Wheat Gluten to make a keto bread tastes like REAL BREAD but without the carbs!
I have to admit, I was skeptical when I first learned about this ingredient. I had to test it for myself. I wasnt sure if it would spike glucose or not. Im so happy to report that it does not cause a spike in glucose!! Further yet, it doesnt cause a weight loss stall either!!! If you are gluten sensitive, you will not want to make this recipe. I wasnt sure if I was or not but it didnt have any negative affects on me at all. Turns out Im just very sensitive to carbs and not the gluten. Gluten is basically the ingredient that gives bread is texture.
I found her recipe on YouTube from a video that dated back to 2016! That was before I even started keto! She gives a set of bread machine instructions so you have to have a bread machine to follow her recipe. We converted her recipe to an oven method and we will give you both set of recipe instructions in printable format below. This way you can print off these recipes for your own cookbook for easy reference.
Ok, so dont laugh at my bread machine. I actually found it at Goodwill one day! I only paid $7.99 for it and it works like a charm! I havent used a bread machine in ages and never had the use for one before starting my keto diet.
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Is Vital Wheat Gluten Healthy
Vital wheat gluten contains a lot of nutritional value, which helps to keep you healthy and active throughout the day. It is processed food and considered safe and healthy to eat.But if you suffer from celiac disease or have gluten allergies, then you must never think of consuming vital wheat gluten.
Baking Keto Is Now A Lot Easier
If youre following a keto diet, baking isnt exactly easy. Sticking to the low-carb guidelines of the diet means that most traditional baked goods arent within reach. But does that mean keto baking is impossible?
Not anymore! We want everyone to enjoy baking , so our Innovation Team recently went to work developing a keto-friendly, low-carb flour that would bake like regular all-purpose flour. It took a lot of time, research, testing, and baking to get there, but were pleased to share a product that finally makes keto and low-carb baking easy: Keto Wheat Flour.
What is Keto Wheat Flour?
Keto Wheat Flour might sound like an oxymoron, but it actually exists! The key is that this flour is low in carbs and high in fiber so while many people on a keto diet dont eat wheat because of the high carb content, its entirely possible to eat wheat-based products as long as the net carb total remains low.
This flour also ranks low on the glycemic index, with an average value of 31. It also has a low glycemic load, at just 1 per serving. Similar to glycemic index values, glycemic load is useful for helping people identify which types and amounts of foods will produce relatively lower blood glucose responses after consumption. Glycemic load values of 10 or less are considered low.
Heres why were excited about Keto Wheat Flour:
Baking keto
How to use Keto Wheat Flour
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Storing Your Keto Croissants
These keto croissants are out of this world good fresh out of the oven. But they are pretty darn tasty leftover too.
You can store your leftover croissants individually wrapped in plastic wrap and then put them in a resealable bag or air-tight container for up to 3 days at room temperature or in the fridge for up to a week.
But if you want to keep them for longer, you can freeze them for up to 2 months. And if you want to freeze them, you will want to do it the day you make them. Just let your croissants cool for 4 hours, then individually wrap them in tin foil and place them in a freezer-safe bag.
Then to reheat your frozen croissants for a quick keto breakfast, place them still wrapped in tin foil on a baking sheet and heat in a 350°F oven.
Bake for about 10 minutes, then peel back the foil to expose the tops and bake until warm and crisp.
So What Is Vital Wheat Gluten
Vital wheat gluten is a super powered flour that is all gluten and very little starch. Its not technically flour itself, but its made from wheat flour that has been hydrated to activate the gluten and then processed to remove everything but the gluten. Its then dried and ground back into a powder.
This powder is really high in protein, weighing in at an amazing 80g of protein per 100g. It’s also very low in fat and, most importantly, low in carbs!
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Why Does Gluten Get Such A Bad Rap
Gluten continues to be demonized by many health-conscious individuals. But does it deserve this reputation?
For those with celiac disease, gluten definitely deserves the bad rap. These individuals have an autoimmune reaction to gluten that can cause many health troubles, as discussed above.
But is gluten bad for those without celiac disease or a true allergy to wheat?
Although many people think that gluten-containing foods play a role in causing or worsening an array of non-gastrointestinal symptoms , there is a lack of solid evidence. The strongest statement that can be made regarding glutens association with other health problems is that, in people with suspected non-celiac gluten sensitivity, gluten might exacerbate some of their pre-existing symptoms.
There is speculation that changes to the methods of processing gluten-containing foods or an increase in gluten intake may be responsible for the rising prevalence of gluten-related conditions.15
However, given that there are several other substances in gluten-containing foods that may actually be responsible for peoples adverse reactions, it seems prudent to focus more on the types of food that contain gluten and related substances, as opposed to gluten itself.16
Do You Have Any Recipes I Can Try First
I sure do!
Some of my all-time most popular recipes contain vital wheat gluten! .
My recipe THE GREATEST LOW CARB PIZZA OF ALL-TIME is still to this day, one of my favourite recipes using vital wheat gluten.
The dough was the CLOSEST I’ve ever gotten to traditional pizza dough. It’s fluffy, chewy, and soft with a slight crispiness around the edges. Delicious!
Chewy Keto Chocolate Chip Cookies This second recipe is also one of my best ones..
Chewy Keto Chocolate-Chip Cookies
Low Carb Yeast Bread Lisa over at Low Carb Yum makes a delicious low carb yeast bread that I’d also highly recommend! Probably one of the closest to real bread slices!
Low Carb Yeast Bread
And finally.. here’s an easy single serve recipe just to get you used to baking with vital wheat gluten!
The Amazing 8 Min Low-Carb Flat Bread
This is my Amazing 8 Min Low Carb Flatbread that I’ve seen re-created in so many interesting ways! People use it to dip in hot dips such as spinach and artichoke, top as a pizza, use for bruschetta or even just as a breading for sandwiches!
Concluding Points
- Vital wheat gluten is a PROTEIN more-so than a carb
- Vital wheat gluten IS keto friendly if you do not have a gluten allergy
- Vital wheat gluten is very low in carbs with just 1g per tbsp
- You can increase fibre and fats in a recipe to minimize any insulin response
- Vital wheat gluten is very filling and delicious
- There are many recipes you can make with it..get creative!
Do what works best for you.
~Sam~
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How To Make It
It really is easy to make and bake your own low carb bread at home. Here is all you need to do. I have included a low carb Thermomix bread recipe / method for all our Thermomix users. It is super easy this way and of course, can be replicated in any food processor as well.
- Mix the yeast with the inulin and water in a large bowl or 2 cup measuring jug. Cover it and leave it in a warm place for 15-20 minutes until it activates. You will know it is activated by a thick foam on the surface of the water. The foam can almost double the volume in the jug.
- Combine all the ingredients into a mixer with a dough hook, food processor or Thermomix and mix until the dough comes together.
- Turn the dough out onto a clean bench or silicone mat and knead for 5 minutes or until the dough is soft supple and no longer sticky.
- Press the dough into a large rectangle the same width as your loaf pan. Roll the dough over to form a log and place the dough seam side down into the loaf pan. Cover with a silicone mat or kitchen towel and leave in a warm place for 1 hour or until the dough has doubled in size.
- Bake for 45 minutes. Remove bread from baking pan immediately and allow to cool on a wire rack before slicing.
Best Vital Wheat Gluten Low Carb Bread Recipes
The flavor reminds me of a white bread crossed with a wheat bread. Total cost for ingredients comes out to about $4.50 per loaf. Best of all, the whole loaf comes in at about 22 net carbs , meaning there are about 1.3 net carbs per slice .
I tried making a Keto Pizza crust that was with almond and coconut flour and it was terrible. It was more like a pastry dough and tasted slightly sweet and very dry. Im hoping this is the right balance of low carbs and with the almond and vital wheat gluten. Question: You call for baking the dough on a cookie sheet.
Bread is one of the most difficult foods to replicate on the keto diet. I used a recipe swapping out the carb heavy ingredients with vital wheat gluten, oat fiber, flaxseed meal and almond flour to recreate a bread roll with a nice crust and soft fluffy center.
Then Vital Wheat Gluten is 100% OK to have on a low-carb diet and WILL NOT knock you out of ketosis. It’s actually a pretty fantastic, cool little ingredient. That said, I have also included another version of the best low carb pizza crust that IS gluten-free and does not use vital wheat gluten.
****this recipe is grain free, sugar free, dairy free, ovo vegetarian, nut free, keto approved, paleo approved, low carb approved. note: this recipe uses vital wheat gluten but does not contain wheat. it is not gluten free so if you have a gluten intolerance i would avoid this bread.
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Are Egg Noodles Keto
Oh heavens me no. The egg noodles you buy at the store are made from white flour and have 40 grams of carbohydrate per serving. So no, not so Keto.
Can you make Egg Noodles Keto?
Yes, you absolutely can. This recipe is based on a great recipe that I found on Lowcarb-ology. She really knows her way around a low carb noodle.
Gluten Free Does Not Necessarily Mean Healthier
Despite the health claims for eating gluten-free, no scientific evidence supports weight loss with a gluten-free diet or suggests that the general population would benefit from avoiding gluten for health reasons.20
Although many people think that a gluten-free diet is healthier and more nutritious, the opposite may be true, as many products marketed as gluten-free are highly processed.
These gluten-free foods are often made with refined grains and additives such as tapioca starch, less commonly fortified with folic acid and iron, and have less fiber and more sugar compared to regular gluten-containing foods.21
In fact, several studies have actually found a tendency toward weight gain and obesity among those who follow a gluten-free diet.22
In addition, highly-processed gluten-free diets that are high in refined carbohydrates are often deficient in important nutrients such as iron, zinc, vitamin D, and protein.
We suspect that these drawbacks would be significantly attenuated by eating a whole-foods, minimally processed gluten-free diet.
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Is Vital Wheat Gluten Keto
Yes, as vital wheat gluten is low in carbs and high in protein it is considered to be keto-friendly, especially for those who are on a keto diet and are vegetarians or vegans. The vital wheat gluten is unlikely to cause a large spike in blood sugar. Make sure not to go overboard with its use. Just use 1 to 2 tablespoon per recipe, and if you need more, then the quantity must not exceed more than ½ cup.If you are using vital wheat gluten for baking bread, cookies, or muffins, which would typically go around 12 to 16 servings, then you need about 0,5 to 0.66gram of vital wheat gluten.
This is why vital wheat gluten completely keto-friendly and is a great addition to desserts and bread to give them a more traditional chewy texture.
