If you’ve followed me over these keto years, you know that I’ve been preaching against wheat bread for a while now. It made me fat. It made Mark’s blood sugar go up. So we gave it up. When we first went keto, I tried every keto bread recipe I could find. Cloud bread, oopsie bread, “tortilla” bread, blah blah blah. Nothing worked, I was so frustrated with the time, the effort, the cost, the disappointments!
Along the way, I did find a waffle recipe that we liked. We found biscuits that were actually a hit at our family dinners. But bread–well, not so much.
Until lately. When I started practicing with Maria Emmerich’s protein bread recipe. It’s a small carton of egg whites (or 12 egg whites), beaten til stiff with a pinch of salt, 2 tsp cream of tartar; then folded with two scoops of Jay Robb Unflavored Egg White Protein Powder. The taste is pretty bland, but the texture is similar to the white bread that we used to eat loaves of every week. This version holds fillings like bacon and tomato, peanut butter, turkey and cheese and we’re pretty happy with it.
My best results have been with making 6 buns rather than the loaf. If you look at Maria’s video, she makes a double batch for two loaves at a time. I find that one of the smaller egg white cartons whipped will fill my mixer bowl, so I halved her recipe.
My biggest challenge was to get the egg white mixture shaped into the general shape of a bun. I have six small non-stick cheesecake pans with removable bottoms that I spray generously with coconut oil. I also add a small circle of parchment paper in the bottom just to make sure they’ll release well. Then I take the whole batch of batter and divide it into the six pans, piling them high and shaping them generally into a bun shape. This took some practice and I have to admit I had several less-than-better attempts.
The buns are several inches tall when the pans are filled before baking. They will puff up during baking and then deflate when cooling. Piling them high before baking ensures that there will be enough thickness to them after the baking and deflating. Macros: 14 protein grams and 2 carbs for each of the six buns.
Pictured here are the buns just before going into the oven.
And here they are just out of the oven. We’ve used these for hamburger buns, for grilled turkey and cheese, for grilled cheese, and for a peanut butter sandwich.
This one is grilled with some butter and a sprinkle of salt. Keto toast 🙂
If you try Maria’s protein bread recipe, let me know what you think!