bread

Alternatives

Alternative ingredients, are the heart and soul of keto baking. But, for some it has to be more than simply low carb high fat alternatives; for some, it needs to also be tree-nut free or dairy-free.

My husband and myself can get away with some diary, while other dairy products are shear misery in the shape of food. We also, have food allergies down to a fine art in this family! You haven’t lived until you try to put together a holiday meal that is gluten-free, tree-nut free, dairy-free..(insert just about every known food allergy)…free and keto! lol! If we could just make air and water more nutritious and tasty!!!

But, all kidding aside, I make a real effort to try and find alternatives for as many of the specific nutritional needs of those that follow my blog as humanly possible. I will tell you some of the outcomes are a complete and total flop. Other’s turn out to be good, but not as what they are intended to be.

A good example of this is if you substitute pea protein isolate cup for cup for the whey protein powder/isolate in my hamburger bun recipe. You end up with a really yummy non-dairy keto biscuit, but, a pretty crumby hamburger bun.

There are many keto recipes that use whey protein powder/isolate, so I had hoped that I would be able to simply substitute pea protein isolate in those recipes. Well, no such luck. It is like trying to substitute coconut flour cup for cup when a recipe calls for almond flour. You end up with a very dry crumbly product. But, I persevered and did finally come up with a couple of pea protein isolate breads that, those avoiding dairy products in any form, might actually enjoy.

The first is a non-dairy hamburger bun, the second is a microwave bread loaf, which I will post below:

Keto Non-dairy Hamburger Bun
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 
Course: Bread
Cuisine: Keto
Servings: 6 Servings
Calories: 208 kcal
Ingredients
  • 1/4 cup Pea protein isolate (I used Mettle brand)
  • 2 Tbsp Psyllium husk powder
  • 1/8 tsp Sea salt
  • 1 scoop MCT powder
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 4 oz Non-dairy cream cheese (I used Kite Hill brand)
  • 1 Tbsp apple cider vinegar (I used Braggs brand)
  • 3 eggs
Instructions
  1. Preheat oven to 325° F. Then generously spray a large muffin top tin, or line a cookie sheet with parchment or silicone mat and add 6 greased muffin rings.

  2. Combine and sift all dry ingredients into mixer bowl

  3. Add cream cheese spread, apple cider vinegar, and eggs

  4. Mix on high speed until batter is thick and smooth (it will still be sticky)

  5. Divide batter (I used an ice cream scoop) into muffin rings and used an oiled spatula to smooth and flatten into molds

  6. Bake for about 15 mins, until tops are springy and a toothpick comes out clean. Slice easier if you allow them to cool for a couple of minutes.

Recipe Notes

Macros are for one bun (2 halves)

Total fat 14.8 g

Net carbs 3.2 g

Protein 11.9 g

 

Keto Non-dairy Microwave Bread Loaf
Prep Time
5 mins
Cook Time
6 mins
Total Time
11 mins
 
Course: Bread
Cuisine: Keto
Servings: 16 slices
Calories: 92 kcal
Ingredients
  • 1/2 cup pea protein isolate
  • 1/4 cup chia seeds finely ground
  • 1/4 cup coconut oil if you use ghee you can use this instead
  • 6 eggs
  • 1/4 tsp sea salt
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 2 Tbsp apple cider vinegar
Instructions
  1. Sift dry ingredients into mixer bowl (it is much easier to mix if you sift them in)

  2. Making sure that coconut oil is softened add in remaining ingredients and mix well. Pour batter into a glass bread loaf pan.

  3. Microwave on high for 6-6 1/2 minutes. Loaf will be springy and completely cooked through. Dump out of loaf pan and slice.

Recipe Notes

Macros are per slice based on 16 slices

Total fat 6.6 g

Net carbs 0.3 g

Protein 5.9 g

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