Bread is one of the foods we find it hard to give up when we are on a diet. The Mediterranean diet, especially Italian cuisine, includes a considerable excess of carbohydrates. There are many solutions to replace white bread, but how they fit together with the ketogenic diet
In this article, you will find five recipes to create your own homemade ketogenic bread. Ketogenic bread
Contents
- Pane chetogenico
- Basic recipe
- Pita bread
- Zucchini bread
- Psyllium-free bread
- Egg-free bread
Bread dough with wheat flour rises more easily, but has a very high percentage of carbohydrates which is precisely the element that must be missing in the ketogenic diet.
You can replace the classic white bread with:
- Basic recipe ketogenic bread;
- Pita bread;
- Zucchini bread;
- Psyllium-free bread;
- Egg-free bread
Basic recipe
General information:
- Preparation: 20 minutes ;
- Cooking: 75 – 90 minutes ;
Ingrediants:
- 300 grams of almond flour ;
- 90 grams of psyllium cuticles (to be finely ground);
- 4 teaspoons of baking powder;
- a teaspoon of salt ;
- 6 eggs (of which you will only use the egg whites);
- 75 ml of apple cider vinegar ;
- 375 ml of water (very hot)
Procedure:
- Preheat the oven to 175 ° C ;
- Take a bowl and put in it: the previously sifted flour, baking powder and salt;
- Jumbled up;
- Take two bowls and divide the egg whites from the yolks (which you can use for another recipe because they are not necessary for bread);
- Add the egg whites to the mixture of ingredients already mixed and mix;
- Also add the honey while continuing to mix. You can help yourself by using an electric mixer;
- Pour the hot water into the container and mix well until the mixture is homogeneous;
- Take a bread pan (24x13x7 cm) and grease it, or you can use a baking tray lined with a sheet of baking paper;
- Transfer the dough into the mold or onto the pan;
- Depending on what you choose, cooking will be different: 75 – 90 minutes for the bread pan; 60 – 75 for the pan;
- Remove from the oven and let the bread cool completely (usually after 40 minutes it should be cold);
- Place it on a cutting board and slice it. Your ketogenic bread is ready!
Pan pita
A recipe for quickly preparing bread is that of pan pita. In fact, it won’t take you more than 30 minutes to prepare and cook it!
General informations:
- Preparation: 10 minutes ;
- Cooking: 10 – 15 minutes (for each pan pita)
Ingrediants:
- 25 grams of coconut flour ;
- a tablespoon of finely ground psyllium cuticles;
- a pinch of baking powder;
- 4 teaspoons of coconut oil ;
- 135 ml of hot water ;
- a pinch of salt ;
Procedure:
- Put all the dry ingredients in a bowl: flour, salt, yeast, psyllium cuticles and mix;
- Add the hot water and coconut oil while continuing to mix;
- Create your ball of dough and let it rest for 5 minutes ;
- Divide into small balls until the dough is used up;
- Take a ball and flatten it to create the pita bread (circular in shape with a thickness that does not exceed 3 mm);
- Heat a pan over medium heat with a drop of coconut oil;
- Put your pan pita in the pan one at a time;
- Cook for 5 – 10 minutes on each side or until golden;
- Remove it from the pan and serve it still hot
Zucchini Bread
General Information:
- Preparation: 20 minutes ;
- Cooking: 60 minutes ;
Ingrediants:
- 280 grams of almond flour ;
- a pinch of nutmeg ;
- 2 teaspoons of baking powder;
- a pinch of salt ;
- 3 eggs ;
- 125 ml of olive oil ;
- a courgette ;
- 2 teaspoons of oregano ;
- 50 grams of chopped walnuts (otherwise you have to chop them yourself)
Procedure:
- Preheat the oven to 175 ° C ;
- Oil a loaf pan;
- Beat the eggs with the oil in a small bowl;
- Take another bowl and put in the flour, baking powder, nutmeg, oregano and a pinch of salt;
- Mix everything;
- Now pour the bowl with the dry ingredients into the one where you beat the eggs;
- Grate the courgette and add it to the mixture;
- Add the chopped walnuts;
- Pour the mixture into the mold and put it in the oven;
- Bake for 60 minutes or until the bread looks golden brown;
- Test the toothpick and take it out of the oven;
- Let it cool for at least 30 minutes before removing the bread from the mold;
- Transfer it to a wire rack and let it cool for another 10 – 20 minutes before slicing.
Psyllium-free bread Psyllium
is a very present ingredient in ketogenic bread recipes. By psyllium we mean the fibers obtained from the “plantago ovata” and it is an element with a gelling power precisely because of the high fiber content.
If you don’t like using it, you can use a different flour such as sesame seed.
General informations:
- Preparation: 20 minutes ;
- Cooking: 45 minutes ;
Ingrediants:
- 200 grams of sesame seed flour ;
- 1 teaspoon of baking powder;
- a pinch of salt ;
- 7 eggs ;
- 120 ml of melted butter ;
Procedure:
- Preheat the oven to 180 ° C ;
- Take two bowls and separate the yolks to the whites;
- Beat the egg whites until stiff;
- Melt the butter, add it to the egg yolks and mix;
- Add the flour, salt and yeast while continuing to mix;
- Now add the egg whites gently, mixing from bottom to top;
- When the mixture is homogeneous, transfer it to a mold for bread previously covered with baking paper;
- Bake and cook for 45 minutes or until it looks golden;
- Test the toothpick and take it out of the oven;
- Let it cool, at least 20 minutes in the mold and then another 20 minutes on a wire rack, before slicing it.
Egg-free bread
Procedure:
- Preparation: 20 minutes ;
- Cooking: 60 minutes ;
Ingrediants:
- a cup of coconut flour ;
- half a cup of almond flour ;
- 2 tablespoons of Chia seeds ;
- â…“ cup of psyllium ;
- 2 teaspoons of yeast ;
- half a teaspoon of salt ;
- 530 ml of water ;
- a spoonful of apple cider vinegar ;
Procedure:
- Take a bowl and put in it: the flours, Chia seeds, psyllium, yeast and salt;
- Mix everything;
- Add, continuing to mix gently, the apple cider vinegar and, little by little, the water which should not be hot, but lukewarm;
- Mix until the mixture appears homogeneous;
- Work the mixture by kneading for at least a minute;
- Shape into balls the size of half a fist and let them rest for at least 10 minutes;
- Cover a baking tray with parchment paper and place the newly created balls on top;
- Place in the oven and cook for 30 minutes, checking the color of the sandwiches;
- If they are gilded first, take them out of the oven by doing the toothpick test;
- Let them cool for 20 minutes before transferring them to a grill or plate (lined with parchment paper to prevent them from sticking to the plate);
- Let them cool for another 10 minutes and then serve
The five recipes you find in this article give you the chance to have a perfect ketogenic bread to include in your diet without feeling guilty.
Remember that once prepared, ketogenic bread can be kept for 48 hours .
If you plan not to consume it all within two days, you can freeze it.
You can keep it in the freezer for up to a week .
When you want to defrost it, take it out of the freezer at least 2 hours before consumption.
An alternative to white bread exists, now it’s up to you to get “in the kitchen” and prepare your new favorite ketogenic bread.
