How to Make BREAD KETO (vegan, high protein, and TASTES like BREAD) | Mary's Test Kitchen
Hello friends! For our next culinary contradiction, I give you bread without carbs! Well, next to no carbs; just under 4 net carbs per roll ???? Though this recipe looks like some kind of devilry, this vegan keto bread tastes like heaven!
These plant-based low carb buns have a wonderful toasty aroma from oat fiber, ALA from golden flax seeds, plus lots of protein from vital wheat gluten. Plus they have that authentic yeasty flavour because they are made with the same process as traditional wheat bread.
I almost named titled this It tastes like bread because it's made from bread! But only those who experienced the heyday of Splenda would get it.
But why vegan keto sandwich rolls at all?
For purely selfish reasons, of course! I have to stay keto in order to keep my chronic tendonitis symptoms away. But I still want to have homemade sandwich rolls occasionally! And if you have your own reasons for keeping it low carb, then I'm happy to help.
By the way, my inspiration for this recipe were the keto buns from my local Save-On-Foods bakery! They are great but expensive so I took the ingredient list, kept the stuff I could buy easily and skipped the ingredients that I couldn't. Then it was months of adjusting ratios and the baking method until I came out with buns that were even more delicious than the original!
Please keep in mind that while I love to have these buns sometimes, they are still a highly processed food. And as mentioned in the video, please drink LOTS of water when indulging in food like this that isn't water-rich while being very high in fiber.
WRITTEN RECIPE:
IMPORTANT INGREDIENT NOTE: that I particularly like the Anthony's brand of Vital Wheat Gluten. I find it has less of the gluten-y aroma compared to Bob's Red Mill. Also, Anthony's Oat Fiber has zero net carbs but other brands may have more. Please keep this in mind when sourcing ingredients.
MORE EXPENSIVE?
Some people have inquired to the cost and based on the cost of ingredients in Canadian Dollars for me, each batch cost me $5.66, working out to 71 cents per roll. For me, this is about the same or a little more than the cost of regular store-bought rolls but significantly less than buying store-bought KETO rolls.
NUTRITION INFO (according to cronometer) per roll which is 1/8th of the total recipe:
162.7 calories
7.6g fat
20.2g protein
3.7g net carbs (17.7g total carbohydrates, of which 14g is from fiber, 0.7g from sugar)
1% DV Calcium, 12% DV Iron
IS IT REALLY KETO?
There's a lot of misinformation about what keto is or isn't. Here's a simple explanation.
The keto diet helps the body get into ketosis (the state in which the body primarily is burning fat for fuel) and stay in that state with the minimization of net carbs. This bread can easily be a part of a balanced keto diet with its super low carb count.
Recently (March 2023), I checked the effect of this bread on my blood glucose with a CGM. It did not raise my blood sugar at all. The line stayed flat as if I was still in a fasted state.
I think the confusion is when some gurus on YouTube claim that their grain-free/lectin-free/legume-free/plant-free way is the only way to do keto right. Only YOU can tell what helps put your body in ketosis in a healthy way. NOT these strangers!
CAN I MAKE THIS GLUTEN-FREE?
Not for this recipe, but you make THIS Vegan Keto Gluten-Free Sandwich Roll recipe instead:
CAN I MAKE THIS INTO A LOAF?
Yes! Here's the tutorial on that:
Cheers,
Mary
-- LINKS --
VEGAN KETO SANDWICH ROLLS printable recipe:
GLUTEN-FREE VEGAN KETO ROLLS:
VEGAN KETO NAAN:
VEGAN KETO PIZZA CRUST:
HOW TO MAKE BANH MI (Vietnamese Baguettes) video:
SOY-FREE TOFU video:
CHICKENLESS CHICKEN video:
-- PRODUCT LINKS* --
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ANTHONY'S ORGANIC OAT FIBER:
For Canada:
ANTHONY'S VITAL WHEAT GLUTEN:
For Canada:
NON-STICK BAGUETTE PAN:
For Canada:
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Lemon Poppyseed Bran Bread Loaf Low-fat Low Sugar High Fiber
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This is the bran loaf you always dreamed about. Soft, flaky and moist. It tastes like a treat, try some for brunch or teatime
Only Real Bread - Staff of Life
With all the negative information concerning grains published today, Sue brings a timely message on the truth about wheat, grains and gluten. She shares the history of white flour and its effects on our health, as she discusses the correlation of the bread we eat and the common health issues that plaque most of us.
After more than 30 years of study, Sue is more convinced than ever that whole grains are the key to good health. Sue's presentation is both informative and encouraging, and we are confident that you will find value in this presentation.
Books Sue referenced in this video:
Let's Eat Right to Keep Fit by Adelle Davis
Vitamin E for Ailing and Healthy Hearts by Wilfred Shute, MD
Putting it All Together: The New Orthomolecular Nutrition by Abram Hoffer, MD, PhD
For more information, visit our website,
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*DISCLAIMER: Nothing in this video or on our website should be construed as medical advice. Consult your health care provider for your individual nutritional and medical needs. The information presented is based on our research and is strictly that of the author and not necessarily those of any professional group or other individuals.
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WHEAT - growing, harvesting, processing, and making bread
In this video I show the ENTIRE process of working with wheat, from seed, to plants, to processing, and finally, to baking bread. This is a simple, inexpensive way to grow your own wheat and make it into bread...BUT it takes an enormous amount of physical labor and time. This video took almost a year to make!
Easy Simple Whole Wheat Bread - Ready in 90 Minutes
INGREDIENTS:
2 cups whole wheat flour
1/2 cup bread flour or all-purpose flour
2 teaspoons (1 packet / 7 grams) yeast: instant or active dry
2 Tablespoons sugar
1 teaspoon salt
1 cup milk, heated to 120-130° F for instant yeast (or 110-120°F for active dry)
2 Tablespoons olive oil (or any vegetable oil)
1 egg
about 1/4 cup additional bread flour
FULL RECIPE:
Jenny Jones shows her easy one-rise recipe for soft whole wheat bread that's ready in 90 minutes. I don't buy bread any more when it's this fast & easy to make my own, says Jenny.
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