Keto Bread Guide: Tips, FAQs, and Recipes
Written by Matt Koulas
on January 23, 2020
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|Estimated Reading Time: 9.5 minutes (1,900 words)|
While the ketogenic diet certainly emphasizes meat, fish, full-fat dairy, nuts, and healthy oils, that doesn’t mean you can’t have bread occasionally.
You just have to choose the right type of bread — keto bread.
In this guide, we’ll explain everything you need to know about keto bread, including what it is, what it’s made of, and how to buy or make it yourself.
What is keto bread?
Keto bread is bread that fits the ketogenic diet (keto diet) by being high in fat and protein and low in carbs. While most standard breads include refined wheat and sugar, which are high in carbs, the best keto breads contain very few carbs (optimally, 1 to 2 grams per serving).
Ingredients in keto bread
There are numerous recipe options for creating keto bread. Some recipes have just a few simple pantry ingredients while others have lists that are long and quite involved.
Essentially, whatever keto bread recipe you make will require two main types of ingredients: You’ll need something to replace the wheat flour found in traditional breads, and you’ll need a binding agent. Again, additional ingredients can be added as well, but these are the two main jobs that you must find replacement ingredients for.
Let’s go over some of the main, low-carb ingredients used in keto bread.
To find something to replace wheat flour as the bulk of your dry ingredients, you must first understand that wheat flour is important in traditional bread recipes because it contains gluten and starch. Nearly all of the traditional breads you’d make at home or buy in the grocery store will contain wheat flour because the gluten helps give the bread that customary structure, and the starch gives it that fluffy rise (the result of the starches being “eaten” by the yeast).
Of course, because wheat flour is not keto-friendly, replacements such as coconut flour or almond flour are usually used. These alternative flours are much more low-carb than wheat flour. Take a look at how many carbs are in 100 grams of each:
- Wheat Flour (not keto-friendly): 76 grams
- Coconut Flour (keto-friendly): 59 grams *
- Almond flour (keto-friendly): 20 grams
* While it may appear that coconut flour is nearly as high in carbs as wheat flour, remember that the substitution amount required when replacing wheat flour with coconut flour is much less. In other words, if a recipe calls for 1 cup of wheat flour, you would only need about 1/3 cup of coconut flour as a substitute.
Coconut and almond flour do well at replacing wheat flour’s bulk, but because they lack gluten, whole eggs (or just egg whites or egg yolks) are often used as a thickener or stabilizer as well. By using eggs in your keto bread, you’ll get added volume, more browning, and a more even texture. Still, it’s important to go light on the eggs so that you don’t get an “eggy” bread. Both an eggy texture and an eggy taste can result from using too many eggs or egg whites.
Next, you’ll need a binding agent in your keto bread. Two popular options are xanthan gum and guar gum. Cream cheese can also be used, and there are many other options as well. Choosing any of these binding agents will help your bread batter hold together better, add chewiness to the finished result, and improve the overall bread texture and crumb.
Keto bread ingredient recipe notes
Other low-carb ingredients may also be found in the keto bread or low-carb bread recipe you choose. These ingredients might include:
- Baking powder
- Baking soda
- Coconut oil
- Olive oil
- Avocado oil
- Butter / Melted butter
- Cream of tartar
- Psyllium husk powder
- Apple cider vinegar
- Sesame seeds and other seeds
- Walnuts, almonds, and other nuts
- Stevia and other sweetener substitutes
How to Find the Best Keto Bread
For the best keto bread with the freshest, whole ingredients, it’s best to make your own recipe at home. Still, keto breads can also be purchased in stores and online.
At the end of this article, we’ve included five recipes for making your own keto bread at home. Remember that you might need to purchase some special ingredients that you probably don’t already have in your pantry.
If you plan on shopping for your keto bread, here’s some advice for finding the best products.
Tips for finding the best keto bread at the store
- Always check the nutritional information on the package. Look for the lowest number of carbs against the recommended daily value. Keep in mind that most versions of the keto diet recommend staying under 50 grams of carbs per day.
- Don’t assume that gluten-free breads are keto-friendly. Look at the nutrition facts.
- Don’t assume that items labeled “low-carb” will actually work for the keto diet. Sometimes, a food may be only relatively low carb. Or, the serving size will be so small that the product won’t actually be low-carb in effect.
- If you can’t find keto bread at your local big box grocery store, try a health food store in your area.
- You can also shop for keto breads online on sites like Amazon.
- Remember that some keto breads will be in the refrigerated or freezer section of the grocery store.
- In addition to sandwich bread that’s keto, look for other keto-friendly bread options, such as low-carb muffins, hamburger and hot dog buns, bagels, and more.
Frequently Asked Questions About Keto Bread
How is keto bread different from regular bread?
If you’ve decided to eat bread on the keto diet, you already know that you need to stick to low-carb options — so, keto bread! What’s important to remember, however, is that keto breads aren’t the same as regular breads. They may look like regular breads and taste similar, but it’s tough to find a keto bread that’s exactly the same taste and texture as your favorite Aunt Millie’s sliced white bread or a Lender’s bagel.
In terms of taste, we’ve already mentioned that using too many eggs in your keto bread recipe can result in an eggy taste. Avoiding this may be the most common challenge with most keto bread recipes. Additionally, when it comes to texture, remember that because keto breads don’t contain the gluten and starch found in traditional wheat flour-based breads, keto breads often end up feeling dryer and crumblier. If they are eggy, they’ll commonly feel extra flat and dense.
Why does keto bread work for keto?
All keto recipes work for the keto diet because they’re low carb. A bonus is if they’re high in fat and protein as well. This goes for keto breads too.
Is wheat bread keto-friendly?
Not necessarily. For those not eating a ketogenic diet, wheat bread is certainly healthier than white bread. But those on keto must understand that regular wheat bread can have just as many carbs (if not more) as white bread. The good news is that whole wheat bread has more complex carbs, which are technically better for you than simple carbs.
Is keto bread okay for diabetics?
Yes. In fact, diabetics often curb their carb intake as a way to regulate their blood sugar. Therefore, low-carb breads make the perfect substitute for regular breads in a diabetic diet.
Is keto bread dairy free?
Some ketogenic breads are certainly dairy free, but others are not. Always read the nutritional labels on store-bought keto breads, and double check your ingredients list when baking keto bread at home. Ingredients like butter and cream cheese will need to be swapped out if you want the recipe to be dairy free.
Are all low-carb keto breads gluten-free?
Some keto breads can be gluten-free. However, not all. Additionally, not all gluten-free breads are keto-friendly. In other words, if your goal is to eat a keto diet, don’t assume that breads labeled “gluten-free” will fit the bill. These can sometimes include non-keto-friendly ingredients like potatoes, soy, corn, and other starches.
Is there a keto zucchini bread?
Certainly! You can make most bread recipes into keto recipes with a little experimentation at home. Alternatively, you can find ready-to-go options online. Here’s a basic keto-friendly zucchini bread recipe from Low Carb with Jennifer and another from Wholesome Yum that includes lemon and blueberry.
Is there a bagel that’s keto-friendly?
Yes! There are several keto-friendly bagel options that can be purchased at the store or through sites like Amazon. You can also try this Everything Bagel recipe from Peace Love and Low Carb or these basic Keto Bagels with sesame seeds brought to you by Healthy Recipes.
Keto Bread Resources
Useful Videos About Keto Bread
“The Ultimate Guide to Keto Bread” (Fat For Weight Loss)
- A comprehensive video about how to make the best keto bread recipe at home. Learn what binding agents and flours to use for creating different types of keto bread. See the results of using numerous common keto bread ingredients, including guar gum, gelatin, xanthan gum, almond meal (almond flour), coconut flour, hemp flour, flaxseed flour, and more.
Quick “Cloud Bread” (Tasty)
- Watch this quick recipe video for making cloud bread, a soft, carb-free bread made with only three ingredients: Eggs, cream of tartar, and cream cheese. Use it for toast with peanut butter or almond butter, as a pizza crust, or for French toast or grilled cheese sandwiches.
Try This Easy Keto Bread Recipe (more below)
Here’s a simple keto bread recipe to try at home. This recipe makes great sandwich bread, or it can be toasted and enjoyed with peanut butter, almond butter, or another high-protein nut butter — perfect for keto!
- 2 cups almond flour (or sub equivalent amount of coconut flour — about 2/3 cup)
- ½ teaspoon xanthan gum
- 1 teaspoon baking powder
- ¾ teaspoon salt
- ½ cup melted butter
- 2 ½ tablespoons coconut oil
- 6 eggs
- Preheat your oven to 350° F.
- Using a glass or metal loaf pan, line the pan with parchment paper (don’t skip the use of parchment paper as your bread will stick if you do!).
- Mix your dry ingredients (almond flour or coconut flour, xanthan gum, baking powder, and salt) and set aside.
- Beat the eggs with an electric mixer until they come to a froth. Add in your coconut oil and butter. Continue to beat the mixture with your mixer until you get a smooth consistency.
- Slowly, add in the dry ingredients to your wet ingredients. Mix this combination until you have an extremely thick dough that is mixed well.
- Using a spatula, scrape all of the dough into the parchment paper lining your loaf pan.
- Put your bread in the oven. Bake for a total time of approximately 40 to 50 minutes. Use a toothpick in the center of the bread to check when it’s done. When the toothpick comes out clean and you have a golden brown finish on your bread, you’re ready to take it out.
- Let the loaf cool to room temperature and enjoy!
More Keto Bread Recipes
Be sure to print recipe options that look good to you!
- Basic “Keto Bread” (Delish)
- Super Fast “90-Second Microwavable Low-Carb Keto Bread” (Gimme Delicious)
- Gluten- and Grain-Free “Best Keto Bread” (Gemma’s Bigger Bolder Baking)
- Fluffy “Keto Bread Rolls” (Kirbie’s Cravings)
- Sugar-Free “Keto Low-Carb Flatbread” (The Sugar Free Diva)
Author: SuperFat Staff
|SuperFat Staff are here to provide you with healthy nutritional tips, information about keto, dieting, and of course - delicious nut butters!|
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