This a great keto bread recipe for busy days when you don't feel like spending too much time in the kitchen. It's incredibly fluffy, low in carbs and high in protein. It's the perfect vessel for just about any topping you can think of.

This white bread recipe is adapted from my 90 Second Keto Bread. I wanted to create a lower calorie, lower fat and higher protein version similar to Maria Emmerich's popular Protein Sparing Bread but with additional nut flour for texture.

How to Make Quick White Keto Bread

All you need to make this easy grain-free bread is almond flour, psyllium powder, protein powder, cream of tartar, salt and egg whites.

You'll need to beat the egg whites with cream of tartar (or apple cider vinegar). This will stabilize the egg whites and keep them fluffy. Then you'll slowly beat in the remaining ingredients until well combined

You'll then transfer the mixture in a square microwave-friendly container (or beat directly in it like I did), and cook in the microwave until fully set. This should take about just 90 seconds.

I tested four recipes before I ended up with the version I wanted. The third was almost perfect but needed some minor tweaks. Here's what I learnt:

  • Don't use whole eggs. You want light and fluffy texture. Whole eggs are also more likely to make the bread taste eggy.
  • Don't use just protein powder but instead combine it with nut or seed flours. It may be down to the fact that this is a microwave recipe and too much protein powder makes it dense and very spongy. My first two attempts failed because I used too much protein powder (3 tbsp instead of 1 tbsp). After a few hours they were hard as cardboard and the taste wasn't good either.
  • Wondering which protein powder to use? Unflavored, plain egg white protein powder, powdered egg whites or whey protein powder will all work well in this recipe. I tried them all.

Want to create your own keto bread? You can make any customizations in our KetoDiet App!

Oven Instructions

While I haven't tested this myself, I'll give you some general tips based on my experience with similar recipes.

If you don't have a microwave, pour in a small ovenproof baking dish lined with parchment paper and bake at 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) until fully set and lightly browned on top. Depending on the size of the container, this should take 15-20 minutes. The smaller the container, the longer it will take to bake through as the bread will be thicker. If you use the oven, it's better to double or triple the recipe.

Nut-Free Quick Keto Bread

If you need to make this keto bread nut-free, replace the almond flour with the same amount (1/4 cup) of ground sunflower seeds. The bread won't be white but it will be just as fluffy.

I haven't tried using coconut flour but if you do, start with 1 1/2 tbsp coconut flour. Coconut flour is dense so the egg whites will be more deflated and the bread won't be as fluffy as the one made with almond flour.

What To Do with Leftover Egg Yolks

Use any leftover egg yolks to make some Low-Carb Lemon Curd, Creamy Keto Vanilla Ice Cream or our Super Creamy Keto Vanilla Popsicles. You can even use the egg yolks to make some Creamy Keto Coffee for breakfast.

How to Use Keto White Bread

You can use this easy Low-carb 90 Second Bread to make Keto French Toast, Keto Grilled Cheese Sandwich or even this Keto Bread Pudding.

I topped mine with a generous layer of creamy mascarpone cheese and some of my Chunky Sugar-Free Strawberry Jam. Sweet or savory, the options are endless!

Preparation time

Hands-on:    5 minutes
Overall:     5 minutes

Nutritional values (per bread, 2 slices)

Total Carbs 7.4 grams
Fiber 4.3 grams
Net Carbs 3.2 grams
Protein 17.4 grams
Fat 13.3 grams
of which Saturated 1 grams
Energy 205 kcal
Magnesium 74 mg (19% RDA)
Potassium 361 mg (18% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (34%), fat (60%)

Ingredients (makes 1 serving)

Instructions

  1. Crack the eggs and separate the egg whites from the egg yolks. Reserve the yolks for another recipe (see recipe tips above).
  2. Place the egg whites in a mixing bowl or a microwave-friendly glass container like I did. Add the salt and cream of tartar (or use the same amount of apple cider vinegar instead).
  3. Using a hand mixer, beat on high speed until fluffy, soft peaks form. Reduce the speed and add the protein powder, almond flour and psyllium powder. Use a spatula to evenly spread and level the fluffy mixture.
  4. Microwave on high for 90 seconds, or until it's fully set (oven instructions and in the recipe tips above).
  5. When cool, cut in half widthwise and place in a toaster or in a hot dry pan to toast. Depending on how you use it, this bread will serve one to two.
  6. Serve just like bread with any toppings or with a salad. You can also use sweet toppings like mascarpone and some Chunky Sugar-Free Strawberry Jam.
  7. Store wrapped in the refrigerator for up to 2 days. You can also freeze this bread for up to 3 months.


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90 Second Keto White Bread

Have you ever made an antipasto plate?

An antipasto platter is a tasty combination of cured meats, cheese and vegetables. Typically it's served with wine as a starter but why not scale it up and serve it as a regular meal for breakfast, lunch or dinner?

This easy keto Italian antipasto plate is perfect for summer, especially when it's too hot to use the stove. Love cold plates? Make sure to check out these no-cook keto recipes too!

Recipe Customizations

This Antipasto plate is so versatile! For healthy fats and flavor I used olives stuffed with almonds but you can use plain olives of choice — green, black or kalamata. You can also use olives stuffed with sun-dried tomatoes, peppers or feta cheese.

Tomatoes go well with pesto. I used homemade Macadamia Basil Pesto but you can use store-bought pesto (ideally made with extra virgin olive oil) or check some of these recipes and make your own pesto in just a few minutes.

To make a dairy-free antipasti plate, skip the cheese and use more ham or substitute with sliced cooked chicken or pastrami.

To make a vegetarian antipasti plate, skip the salami and use a variety of cheese instead. This recipe uses Manchego which is hard sheep cheese. You can use any other hard cheese or soft cheese of choice. Try Gruyere, Roquefort, Emmental, Gouda, any goat's cheese, Burrata or Mozzarella. Parmesan and Pecorino are great options although technically they are not vegetarian.

To make a pescatarian antipasti plate, try smoked salmon, canned sardines, mackerel, tuna or anchovies instead of the meat.

You can make all of these customizations and lots more in our KetoDiet App!

Preparation time

Hands-on:       5 minutes
Overall:        5 minutes

Nutritional values (per serving, 1 plate)

Total Carbs 12 grams
Fiber 5 grams
Net Carbs 7 grams
Protein 39.6 grams
Fat 34.6 grams
of which Saturated 11.8 grams
Energy 506 kcal
Magnesium 74 mg (18% RDA)
Potassium 881 mg (44% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (32%), fat (62%)

Ingredients (makes 1 serving)

  • 3 slices of high-quality ham (70 g/ 2.5 oz)
  • 30 g Manchego cheeseor hard cheese of choice (1.1 oz)
  • 2 slices Parma ham (30 g/ 1.1 oz)
  • 2 slices bresaola or more Parma ham (15 g/ 0.5 oz)
  • 2 slices Italian salami (20 g/ 0.7 oz)
  • 1/2 large or 1 medium tomato, sliced (120 g/ 4.2 oz)
  • 6-8 green olives (25 g/ 0.9 oz)
  • 1/2 cup canned artichoke hearts, drained (42 g/ 1.5 oz)
  • 1 tbsp pesto ( 15 ml) - you can make your own pesto

Instructions

  1. Slice the tomato and prepare all the remaining ingredients. (Check the recipe tips for swaps.)
  2. Assemble everything on a large plate: ham, parma ham, bresaola (or more parma ham, salami, Manchego cheese (or any hard cheese of choice), drained artichoke hearts and olives. You can use green olives, black or kalamata olives, plain or stuffed.
  3. Drizzle the sliced tomatoes with pesto and serve immediately.


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Keto Italian Antipasti Cold Plate

This easy 5-ingredient canned fish salad is so easy to make and ideal to serve with any crunchy vegetables, leafy salad bowls or bell pepper halves.

Just like this Keto Everything Bagel Creamy Egg Salad and this Low-Carb Cold Plate with Smoked Salmon, it's an easy cold dinner or lunch recipe that won't heat up your kitchen. You can even have it for breakfast with a slice or two of my 90-Second Keto Bread.

Recipe Customizations

Just like all fatty fish, sardines are good for you, and that includes canned fish.

But not everyone is a fan, I get it! If this is your case, use canned salmon, mackerel or tuna instead. You could even use shredded chicken breasts but you may need double the mayonnaise to keep it nice and creamy.

This is a relatively small meal that's best as a light lunch or dinner option. If you need a more satisfying meal, you can simply double the recipe. If you need to make it egg-free or you want to reduce the amount of fat, swap sour cream for the mayonnaise.

You can make all of these customizations and lots more in our KetoDiet App!

Preparation time

Hands-on:       5 minutes
Overall:        5 minutes

Nutritional values (per serving, about 115 g/ 4 oz salad)

Total Carbs 1.6 grams
Fiber 0.3 grams
Net Carbs 1.4 grams
Protein 22.5 grams
Fat 22.8 grams
of which Saturated 3.1 grams
Energy 305 kcal
Magnesium 36 mg (9% RDA)
Potassium 388 mg (20% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (30%), fat (68%)

Ingredients (makes 1 serving)

  • 1 can sardines, drained (90 g/ 3.2 oz)
  • 1 tbsp paleo mayonnaise (15 ml) - you can make your own mayo
  • 1/4 small red onion, finely diced (15 g/ 0.5 oz)
  • 1 tsp fresh lemon juice
  • sea salt and pepper, to taste
  • Optional: endive (chicory) leaves, baby lettuce leaves, pepper halves or keto bread to serve

Instructions

  1. Place the drained sardines, mayonnaise, diced red onion and lemon juice into a bowl.
  2. Mash with a fork. Taste and season with salt and pepper if needed.
  3. Serve on its own or with crunchy vegetables, leafy salad bowls, bell pepper halves, or with our 90-Second Keto Bread like this one. To store, keep in a sealed container in the fridge for up to 3 days.


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Creamy Low-Carb Sardine Salad

Eggs are a keto staple and I always keep some in the fridge, ready to make this deliciously creamy keto salad. It's perfect for breakfast, lunch or dinner, when it's too hot to cook and you want to avoid using the stove or the oven.

Don't have ready-made everything bagel seasoning? You can easily make your own by mixing the following ingredients:

  • 1 1/2 tbsp poppy seeds
  • 2 tbsp sesame seeds
  • 1 tbsp onion flakes
  • 1 tsp garlic flakes
  • 1/2 tsp sea salt

Recipe Customizations

If you need more protein and follow a high-protein keto diet, simply add some diced cooked chicken breasts, tuna chunks or a couple more eggs. You can also reduce the fat content by swapping full-fat yogurt for the mayonnaise.

This egg salad is ultra low in carbs so you can keep it that way by serving it on a few lettuce leaves or chicory leaves. You can also serve it stuffed in bell peppers or on top of our 90-Second Keto Bread like this one.

You can make all of these customizations and lots more in our KetoDiet App!

Preparation time

Hands-on:       5 minutes
Overall:        5 minutes

Nutritional values (per serving, about 200 g/ 7 oz salad)

Total Carbs 4 grams
Fiber 1 grams
Net Carbs 3 grams
Protein 20.1 grams
Fat 40.7 grams
of which Saturated 8.4 grams
Energy 463 kcal
Magnesium 34 mg (9% RDA)
Potassium 287 mg (14% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (18%), fat (79%)

Ingredients (makes 1 serving)

  • 3 hard-boiled eggs, diced
  • 2 tbsp paleo mayonnaise (30 g/ 1.1 oz) - you can make your own mayo
  • 1 medium spring onion, chopped (15 g/ 0.5 oz)
  • 1 tsp everything bagel seasoning
  • sea salt and pepper, to taste
  • Optional: endive (chicory) leaves, baby lettuce leaves, pepper halves or keto bread to serve

Instructions

  1. Dice the hard-boiled eggs. (To hard-boil eggs, check the tips in this recipe.). Add all of the remaining ingredients: mayonnaise, chopped spring onion (or chives) and everything bagel seasoning (check recipe tips for homemade).
  2. Mix with a fork until well combined. Taste and season with salt and pepper as needed.
  3. Serve on its own or with endives (chicory) leaves, baby lettuce leaves, bell pepper halves or with our 90-Second Keto Bread like this one. To store, keep in a sealed container in the fridge for up to 3 days.


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Keto Everything Bagel Creamy Egg Salad

Too hot to cook? This is the perfect low-carb dish to serve on a hot summer day, any time of the day — breakfast, lunch or dinner! No oven and no stove needed. It's a quick 5-minute keto meal made with just a handful of ingredients.

With avocado and salmon as the main ingredients, this is a balanced Mediterranean-Keto style dish that's packed with healthy fats, electrolytes and protein. And that's what my new cookbook, The New Mediterranean Diet Cookbook is all about. With its unique emphasis on healthy fats (and a detailed fat breakdown), nutrient density and maximum health benefits, it's unlike any other keto cookbook I've created.

I'll be sharing plenty more cold meals in the next few days so stay tuned!

Recipe Customizations

Recipe Adjustments for More Protein

If you need more protein, add 1 or 2 hard-boiled eggs, cut them in halves and season with salt and pepper. You could also add more smoked salmon or use any fatty fish of choice. SMASH fish is high in omega 3 fats and ideal for a healthy low-carb diet.

Recipe Adjustments for More Fat

Do you need more fat or make this dish dairy-free? Swap mayonnaise for the sour cream. You can buy avocado oil mayonnaise or make your own mayo with healthy fats in just a few minutes. Add some garlic, herbs or horseradish and you've got the perfect dip to go with this smoked salmon summer dish.

Recipe Adjustments for Fewer Carbs

If you need to drop the carb count on this recipe, simply use less cucumber ,or swap it with a lower carb option such as sliced radishes.

Preparation time

Hands-on:       5 minutes
Overall:        5 minutes

Nutritional values (per serving, 1 plate)

Total Carbs 14.7 grams
Fiber 7.3 grams
Net Carbs 7.5 grams
Protein 26.2 grams
Fat 35.9 grams
of which Saturated 10.6 grams
Energy 469 kcal
Magnesium 108 mg (27% RDA)
Potassium 1,670 mg (84% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (23%), fat (70%)

Ingredients (makes 1 serving)

  • 1/2 large avocado, sliced (100 g/ 3.5 oz)
  • 1/2 small cucumber, sliced (85 g/ 3 oz)
  • 1/4 cup sour cream or full-fat yogurt (60 g/ 2.1 oz)
  • 1 tsp chopped fresh dill, chives or parsley
  • 100 g smoked salmon (3.5 oz)
  • sea salt and pepper, to taste
  • lemon wedges to serve

Instructions

  1. Halve the avocado and remove the pit. Peel and slice the avocado. Slice the cucumber. In a small bowl, mix the sour cream (or use full-fat yogurt) with fresh herbs (dill, chives or parsley), salt and pepper.
  2. Arrange everything on a plate and serve with lemon wedges, and optionally more herbs or microgreens. Serve immediately.
    Note: If you need to customize this recipe to fit your macros, check the recipe tips above.


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Low-Carb Cold Plate with Smoked Salmon

Today I'll show you how to make deliciously sweet strawberry jam with no sugar, no chia seeds and no pectin.

Sweet strawberries combined with vanilla will be the perfect topping for yogurt, coconut yogurt or sour cream. You can also use it in smoothies, as cheesecake topping, cake filling, or drizzled over some creamy keto ice cream.

I like it chunky although you could make it smooth if you want to mash the strawberries with a fork or use a blender.

What You Need to Make Sugar-Free Strawberry Jam

To make this strawberry chia jam you only need four ingredients, plus water.

  • Strawberries, fresh or frozen. I used fresh strawberries which I cut in halves or quarters to get that perfect chunky effect. If you prefer your jam smooth, feel free to mash the strawberries with a fork or place in a blender.
  • Allulose is the perfect low-carb sweetener to use in a sugar-free jam as it works just like sugar and will make this jam smooth.
  • Gelatin sheets are really easy to use and perfect for this recipe as you will simply add the sheets directly into the cooked strawberry mixture, no soaking needed. I used 3 gelatin sheets which resulted in the perfect soft set. For a firmer set you can use 4 gelatin sheets.
  • Vanilla pairs so well with strawberries and it's my favorite option. Vanilla bean powder, seeds from 1 vanilla pod or sugar-free vanilla extract can all be used.

Recipe Tips and Substitutions

Substitutions for Allulose

You could use other options such as Erythritol or Swerve but remember that this will give this strawberry jam a slight cooling aftertaste (which is not necessarily bad). You may also notice that the texture won't be as smooth as Erythritol tends to crystallize once chilled.

Substitutions for Gelatin Sheets

Instead of the 3 gelatin sheets you can use 3/4 tablespoon gelatin powder or 3/4 tablespoon agar powder if you want to make it vegetarian and vegan.

Substitutions for Vanilla

Apart from vanilla, strawberries work really well with herbs and spices such as cinnamon, mint and even anise. You can also combine strawberries with other berries, especially raspberries. Check out some of these options:

Recipes You May Like

This Chunky Sugar-Free Strawberry Jam will be perfect in these recipes:

Preparation time

Hands-on:       10 minutes
Overall:        45 minutes

Nutritional values (per tbsp, 20 g/ 0.7 oz)

Total Carbs 1.7 grams
Fiber 0.4 grams
Net Carbs 1.3 grams
Protein 0.2 grams
Fat 0.1 grams
of which Saturated 0 grams
Energy 8 kcal
Magnesium 3 mg (1% RDA)
Potassium 31 mg (2% EMR)

Macronutrient ratio: Calories from carbs (82%), protein (10%), fat (8%)

Ingredients (makes about 1 L)

Instructions

  1. Wash the strawberries, remove the green parts and cut them into quarters.
  2. Place them in a medium-large saucepan. If you prefer your jam less chunky, mash some or all of the strawberries with a fork.
  3. Add the allulose (or use any other preferred low-carb sweetener) and vanilla (or use options from the tips above) and water. Cover with a lid and bring to a boil over a medium heat.
  4. Once the strawberries start to simmer, stir with a spatula. Cook covered on low for about 40 minutes.
  5. After about 40 minutes, take off the heat and remove the lid. While still hot, add the gelatin sheets directly into the sauce pan and let them soften. Once soft, stir to combine until no gelatin sheets are visible.
  6. Pour into sterilized jars, let the jam cool down completely and then cover with a lid.
  7. Store in the fridge for up to a week or use the canning method to store for longer. Alternatively you can pour the jam in a large ice tray and freeze for up to 3 months.


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Sugar-Free Chunky Strawberry Jam

Have you ever made waffle bowls before? If not, you are in for a treat with these vanilla cream chaffle bowls!

I discovered that the secret to light and airy chaffles is blending, and that is the method I used in Keto Chaffles Cookbook. Trust me, once you blend your chaffles, you will never make them any other way!

These keto waffle bowls are filled with sugar-free vanilla cream and berries but any filling will work. You could use anything you like — chocolate mousse, lemon cream or mocha mousse will all be delicious.

How To Make Sweet Chaffle Bowls

Malking sweet chaffle bowls is as easy as making regular chaffles. Unlike many chaffle recipes you'll find online, you won't have to worry about unwanted cheese bits or eggy taste in these chaffle bowls. That's because they are based on a much lighter version of my Sweet Chaffle Recipe which uses blended batter. I made them even fluffier by adding an egg white, cream cheese and coconut flour.

For the chaffle batter you can use any granulated low-carb sweetener such as Erythritol, Swerve or Allulose. If you use Erythritol or Swerve, the waffles will be crunchier once they cool down. If you use Allulose, they will be chewier and they will also brown faster so keep an eye on them to prevent burning.

Chaffle Bowls with a Waffle Bowl Maker

Just like in my Keto Taco Chaffle Bowls, I used a Dash Waffle Bowl Maker which is perfect for small waffle bowls.

I bought their waffle maker back when I was working on my Keto Chaffles Cookbook and have been using it to make all kinds of sweet and savory chaffles.

If you live in the UK, a Dash Waffle Maker is a lot more expensive on Amazon UK so you may want to check other options too. Waffle bowls have been quite popular and I think you'll also be able to find similar products in Canada and other countries.

Chaffle Bowls Without a Waffle Bowl Maker

If you can't get a waffle bowl maker, or you don't have space for a new gadget (I totally get that!), you can use a simple trick.

Use a Regular Waffle Maker

Just make a waffle in a regular round shaped waffle maker and then insert into a small bowl while it's still warm. You don't want it too crispy, you want to make sure it will still be flexible and can be shaped. The bowl should be small enough to snug tightly around the waffle.

Use a Muffin Pan to Make Smaller Cups

Another way would be to use a medium-large muffin pan to make 8 mini bowls (which will also result in half of the net carbs and Calories). It's the same technique that I used to make my Keto Strawberry Chaffle Cupcakes, one of the recipes I created exclusively as part of a bonus e-book for Keto Chaffles Book. (You can find all about my bonus books and how to claim them here.)

If you are using the muffin tray option, you'll need to use a Dash Mini Waffle Maker (US store) and make 8 thinner waffles. That's because you want the chaffles as thin as you can get them to help them to bend inside the muffin pan.

To make these chaffle cups, spoon roughly 1 heaped tablespoon of the chaffle batter into the mini waffle maker, or about 1 heaped tablespoon (32 g/ 1.2 oz) if you want to be precise. Allow to soften for about 30 seconds and spread to the edge. You want a thin layer just enough to cover the holes. Cook for 1 minute and then lift the lid and allow to cool for 20 seconds. Tease the edges and remove with a fork. Immediately whilst warm press into a medium-large muffin tin to get the cupcake shape and allow to fully cool.

Preparation time

Hands-on:    20 minutes
Overall:     30 minutes

Nutritional values (per cream chaffle bowl)

Total Carbs 12 grams
Fiber 3.3 grams
Net Carbs 8.6 grams
Protein 10.1 grams
Fat 33.1 grams
of which Saturated 18.7 grams
Energy 385 kcal
Magnesium 39 mg (10% RDA)
Potassium 253 mg (13% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (11%), fat (80%)

Ingredients (makes 4 chaffle bowls)

Chaffle bowls:
Cream filling:

Instructions

  1. Preheat the Dash waffle bowl maker (or see recipe tips for alternatives).
  2. Place all of the ingredients in a bowl and mix until combined. For a better, fluffier and more even texture, place the egg, egg white, mozzarella, cream cheese, almond flour, coconut flour, baking powder and granulated sweetener in a blender or a food processor. Process until smooth.
  3. Spoon a quarter of the batter (4 tablespoons, about 63 g/ 2.2 oz) into the hot waffle maker. Close the waffle maker and cook for 3 to 4 minutes.
  4. When done, open the lid and let it cool down for a few seconds. Use a spatula to gently transfer the chaffle onto a cooling rack. Repeat for the remaining batter to get four chaffle bowls.
    Note: These chaffles will keep in a sealed container at room temperature for up to 3 days, or in the fridge for up to a week. The container will keep them soft but you can leave them uncovered if you prefer them crispy.
  5. To make the cream filling, pour the cream in a bowl. Process with a hand mixer until slightly thickened and then add the powdered sweetener and vanilla, Process more until stiff peaks form.
  6. Slice the strawberries. Spoon about half of the cream into the prepared chaffle bowls or use a piping bag. Add half of the berries and then top with the remaining cream. Finish with the remaining berries.


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Keto Cream Chaffle Bowls

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