Keto as a Way of Life
Quick & Easy Keto Sandwich Bread
It’s tough to find good bread on Keto, or if you’re gluten free. Most of the stuff out there is bland or has a weird texture.
Rebecca and I came up with a basic, quick bread that’s sort of based on all those Mug Cake recipes you see on Pinterest. Our goal was to create a bread with the right ratio of Dry ingredients to Wet so that we could swap out some ingredients for others to change up the flavor profile while maintaining the texture and consistency.
What we developed is an extremely flexible recipe that gives you a lot of freedom as long as you maintain the ingredient ratio.
It’s all about the Ingredient Ratio!
The Basic Recipe
Ingredients: The ratio is simple: 7 tablespoons of Dry ingredients to 1 tablespoon of Wet. Plus 1 large egg and 1 teaspoon of Baking Powder. That’s it.
Instructions: Mix everything together in a bowl and microwave on high for 2 minutes in something that’s microwave safe and roughly bread-shaped. Let cool. Cut as you please. Make an awesome, keto sammich!
This is one of those ingredients we’d never heard of before Keto. Since we discovered Hemp Hearts, we’ve found about a brazillian uses for them!
With 1 carb and 1 dietary fiber per serving, it’s the perfect ingredient to use in Keto oatmeal, to make Keto breads/muffings and all sorts of other things. Needless to say, you’ll see this ingredient in a lot of the recipes on this blog.
Made of blanched and ground up almonds, this flour offers texture, flavor and substance to baked items.
Since there is no gluten or binding agent in almond flour, you typically have to use eggs in combination with this ingredient in your recipes.
We've tried a few different brands, and they're all good quality, but for the price, we like Blue Diamond. As I write this, it's $.28 cents/oz on Amazon versus $.52/oz for Anthony's and $.66/oz for Bob's Red Mill.
Why Almond Flour and not Coconut Flour?
We don’t have anything against Coconut Flour, but it messes up the ratio in this particular recipe because coconut flour is a lot more absorbent than Almond flour; using it will make the bread turn out dry. Also, it makes the final product taste too “coconutty” for me. There also seems to be an unpleasant “cakey-ness” that happens in the back of your throat when you eat bread made with coconut flour. This may just be a preference thing, but we don’t care for that.
Ground Flax Seed
Flax seed is one of the essentials of Keto baking. It adds a depth of flavor to breads/muffins. With only 1 net carb per 2 tablespoons, it’s a great addition to any recipe that might use flour or meal.
We like it because it’s also a good source of Magnesium and Omega 3 fatty acids.
For more on Flax Seed, check out our blog post about it, "Why Flaxseed is Good for Keto and Great for You"
There are a few switch hitters that we’ve used here and there to adjust flavor and change things up. Most of these are pretty straight forward and you’ll see that in the chart below, but there’s one worth mentioning.
Also known as brewer's yeast, this is an inactive yeast that is normally used to add a slightly toasted, mildly cheesy flavor to a recipe.
A lot of people use nutritional yeast in salads for texture and flavor.
I use it in my Jack Daniels BBQ Sauce where it rounds out the flavor, giving it depth and character while picking up some of the slack left by the absence of the not so keto molasses.
Just a quick note on this. We’ve used all different kinds of wet ingredients like cream, cashew/almond milk, water, sour cream, etc. We’ve even melted cream cheese for this ingredient.
The sky really is the limit here.
Basically, you just need the moisture because 1 egg isn’t enough to bring all the dry ingredients together. The liquid that you use can change the flavor a lot or a little, depending on what you’re trying to make.
Our recipe below calls for sour cream, but if you don’t have any on hand, just know that you can use just about any liquid here.
Pro Tip: I used LaCroix once for this, and it gave the bread a little more rise. With all the different flavors, I bet a bit of experienting could lead to some Nom-worthy surprises!
I’ve been thinking about trying coffee in one of my bread experiments! Maybe I’ll write about that later. Moving on…
The only things you absolutely need to make this recipe work is a microwave, something to stir with, and a bowl to mix everything in.
I use a pyrex bowl to mix everything in, and I want to encourage you to use something that is NOT plastic (and of course not metal). Microwaving stuff in plastic is just sketchy and may not be healthy. Don’t do it.
You’ll need a bread knife to help you cut the finished product. You can pull this off with any serrated knife, like a steak knife, but a bread knife makes it easy.
I use an immersion blender, mini food processor attachment to grind the Hemp Hearts a little finer and mix all the dry ingredients thoroughly. This is not entirely necessary, but we like the texture. Leaving the Hemp Seeds whole gives the bread a bit more of a grainy mouthfeel. That’s really good if you’re making a Keto cornbread, but that’s not really what we look for in a sandwich bread.
You can break your Hemp Hearts down in a regular food processor, or even in a spice grinder or coffee grinder if you have one. I suppose you could also break out the ol’ mortar and pestle to get the job done.
This CuisinartCSB-79 Smart Stick Hand Blender is the one we use.
It has been an invaluable addition to our kitchen arsenal. The whisk attachment has even replaced our old standard hand mixer.
It whips cream in no time, purrees berries, immulsifies mayonaise, blends salad dressings, you name it!
Measure out your seven tablespoons of dry ingredients.
If you’re using the mini food processor or spice grinder, give all the dry ingredients a spin until they’re ground the consistancy you like. The finer you grind them, the smoother the texture will be in your bread.
Add all ingredients, wet and dry to a microwave safe bowl. I use a 4 inches Pyrex dish. Use something that is roughly the size you want your bread to be.
Mix everything together until thouroughly combined.
Microwave on high for 90 seconds.
Let it sit for another 2-3 minutes before you turn the bread out onto a cutting board.
This part is important because the inside of the bread needs time to set and cool a little. Otherwise it’s hard to cut, and may even be a little doughy in the middle.
Make awesome Keto Sandwiches and enjoy!
This bread holds up to hamburgers, cold cuts, breakfast ingredients like eggs and sausage, and everything else we’ve thrown at it.
If you’re interested in making a sweeter version of this bread, check out the Keto Breakfast Strawberry Trifle Recipe that we use this base of this recipe in, with a little sweetener added.
Thanks for Reading
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Quick & Easy Keto Sandwich Bread
Quick, microwavable Keto sandwich bread you can put together in just a few minutes.
Add all dry ingredients to mini food processor, pulse a few times, then blend for 30 seconds. Note: You can skip this step if you want a more coarse texture in your bread.
Add all ingredients to a 4 inch Pyrex bowl and mix thouroughly.
Microwave on high for 90 seconds.
Let cool in microwave for 2-3 minutes before turning bread out onto a cutting board.
Slice and eat like any other bread
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