Finally!! Maybe?!? Ive made a keto loaf that works

[grantgallagher]

Ive been searching, tweaking, messing around with ingredients for ages to find a keto loaf that doesnt have a gazzilion eggs or 3lbs of mozzarella in it. Finally i think i may have one that rises properly, isnt dense and might actually seem like bread.

its cooling just now, if it is good then ill write up a recipe later.

[grantgallagher]

OK. So I sm pretty happy with this. It has some stretch, it toasts it, it feels like bread or damn close to it. Recipe is based around oat fiber, vital wheat gluten, and lupin flour. I do have a variation i want to try with inulin instead of the oat fiber but i think im definitely on to something. Needs more salt but thats the only major criticism i have.

[Stuey1515]

I am managing type 2 diabetes successfully with diet, but I really miss fluffy white bread. Any idea on carbs/serve on your wonderful invention?

[rickgregory]

recipe?

[grantgallagher]

Stuey1515 recipe is coming but its about 3g net carbs per slice using the fiber and sugar alcohols dont count as carbs rule hence the net

[Andrrr]

Very cool. I’m looking forward to following along

[grantgallagher]

Note: I used Anthonys brand for the wheat gluten, oat fiber, and lupin flour. I have no idea if other brands will throw these measurements off.

Note 2: The below recipe accounts for the lack of salt i mentioned above. It literally tasted like an unsalted bread. In the original i used 1 1/4 tsp salt and ive doubled that below, feel free to play with it.

Recipe

182g Vital wheat gluten
96g oat fiber
77g lupin flour
1.9g xantham gum
1 1/2 tbsp active dry yeast
1 1/2 cups warm water
1 tsp honey (i used orange blossom)
2 1/2 tsp salt
1 tbsp monkfruit sweetener with erythritol
2 large eggs
2 tbsp unsalted butter

1. Dissolve the honey in the warm water and stir in the yeast to activate it, should foam and almost double in size. Note, yes there is honey, which im not counting in the carbs since the yeast will consume most of the sugar. Does this throw off the carb count slightly, maybe? But i have no idea how to account for this.
2. Combine all the dry ingredients in a bowl
3. In a stand mixer with the mix attachment, beat the eggs and melted butter
4. Alternate adding in the dry ingredients and the yeast water when it has fully activated and continue to mix until you have the dough come together. It should still be pretty sticky here but not so much its impossible to handle
5. Switch to the dough hook and mix on setting 2-3 on a kitchenaid for another 5 mins. At this point the dough should be fully together and easy to handle although still slightly sticky to the touch. If its too sticky add a little more wheat gluten
6. place in a greased loaf pan to rise or however you would like to let it rise, covered with a dishtowel. Note, it should rise a lot here. About 1.5-2 hours.
7. Knock it back by removing from the pan and pushing down on it, you arent kneading it here, just pushing out, redistributing the CO2 formed from the yeast. Fold in on itself a few times and push down. At this point i split it in half and reformed for 2 loaf tins but i guess you could also split before the initial rise. Im no bread expert so i dont know if this makes a difference.
8. Let it do its second rise, about 45mins.
9. Bake for about 35-40 mins at 375 degrees. Loaves should be done when the internal is about 198-202 (familiar temps anyone?)
10. Let it cool on a cookie rack

Final nutrition info per slice for 2 loafs 10 slices each is

Calories 70
Fat 2.7g
Protein 9.2g
Total carbs 8.2g
Fiber 5g
Sugar alcohols 0.6g
Sugar 0.1g
Net carbs 2.6g

Finally, i cant really claim this recipe to be my own. Its the result of trying a bunch of keto bread recipes from the interwebs that have turned out like bricks, never risen, come close etc then reading up on how things like lupin flour, oat fiber, vital wheat gluten, inulin etc behave and what they are meant to bring to the bread and then tweaking some recipes i found that came close but not totally what i wanted.

[Stuey1515]

Love your work mate, gonna give this a go

[mrteddyprincess]

Yes, thank you for sharing! I will be trying this soon. Brian

[Oak Smoke]

I so want this to be something that works. I don’t handle oats well, they just go right through. Please keep us posted on how you like it.

[Oak Smoke]

Thank you!

[grantgallagher]

Oak Smoke i tried the version without oat fiber and using inulin as both the yeast activator and the fiber source...it didnt really work. Im going to keep playing with it and if i get a ratio that works ill let you know.

The oat fiber used in the above is just the ground up hull of the oat so maybe that would make a difference for you? Its basically 100% insoluble fibre.

[Oak Smoke]

grantgallagher Thank you! I’ll look into the oat fiber. Right now all my cravings for bread and pasta are being being somewhat met by mushrooms. Please continue to keep me posted.

[grantgallagher]

SheilaAnn Skip recipe is above

[Spinaker]

This is cool. Thanks for sharing. There are always tweaks we can make, in order to eat healthier or make things work for our style of eating.

After being Keto for almost 5 years, it has actually made my diet much simpler, which I love.

[Dan Deter]

First thing that popped into my head when I saw this thread was 2 slices of meatloaf wrapped around some lunchmeat....