Low-Carb Keto Bread – High-Fiber [Low-Calorie]

The first very low-carbohydrate bread that I baked a few days ago was made with almond flour and psyllium husk and it came out a little bit moist. I used 2 eggs and about 200ml of water and baked it at 180 degrees Celsius.

Upcoming strategy: less water or more time in the oven, or both. Anyways, the taste was on spot! So, I didn’t bother too much about its moisture.

For the second bread that I made this week, I used a slightly different strategy – different flours and less water – and it came out much better.

I used a flour that I found in a local food store, and it’s made of bamboo fiber and psyllium husk. So, it’s carbohydrate content is 99% fiber. So, let’s see.

Ingredients:

65g fiber flour
5g psyllium husk
10g baking powder
2g salt
2 whole eggs
2 egg whites
40ml warm water

Steps:

  1. Mix the dry ingredients.
  2. Beat the whole eggs and beat the egg whites separately (better use a mixer for the egg whites).
  3. Mix the beaten whole eggs with the dry ingredients’ mix. Then add the water and mix again. Ultimately add the egg whites and mix again.
  4. Line a pan with parchment paper and put in the dough; shape it as desired.
  5. Put the pan in the preheated oven (at 180 degrees Celsius) for an hour. Use a toothpick to check if it’s ready. If the toothpick comes out clean, you can take the bread out of the oven.
  6. Once it’s out, let it cool for about an hour before slicing it.

Nutritional Information:

This recipe yielded a bread of 250 grams with the following:

Energy: 308 kcals
Fat: 10 grams
Protein: 20.57 grams
Carbohydrates: 5.96 grams
Fiber: 63.14 grams
Sugars: 1.23 grams

Per 35g (2 slices):

Energy: 42.9 kcals
Fat: 1.4 grams
Protein: 2.9 grams
Carbohydrates: 0.8 grams
Fiber: 8.8 grams
Sugars: 0.2 grams


I should mention that 50 grams of this bread on top of a meal that’s 1,000 kcals, 44g protein, 86 fat, 26 total carbs (10 fiber) does not seem to impact my ketosis, as checked with the dual blood-ketone meter.

What I didn’t like about this bread was the egg smell as I took it out of the oven. The smell almost completely went away after the bread cooled down (and it didn’t taste ‘eggy’ either). I’ll probably experiment with egg free bread in the near future, but it might be tricky! Stay tuned!

What I enjoyed most about this bread was its consistency, its fullness, its color (towards white), its rich texture and the fact that it was relatively dry. I could have left if for 1 hour and 20 minutes in the oven, and I would have likely gotten it even dryer.

Aside of the fact that it’s extremely low in digestible carbohydrates, this bread is also quite low in calories. So, if you decide to try it out (you can find some bamboo fiber on Amazon), send me some pictures and your recipe as well!


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