The protein sparing bread recipe did not look very appetizing to me in the first original version so I never tried it. Indigo Nili’s modified versions looked way more appetizing
( https://www.youtube.com/watch?v=ad-VLExvDb0&t=33s ) and spurred me on to try some other modifications. And I figured out the closest I’ve come so far to a regular low carb white bread loaf. Hope you guys enjoy as much as I have been!
#Nutfree #Glutenfree
Original Creator of the Protein Sparing Bread Maria Emmerich –
YouTube- https://www.youtube.com/c/MariaEmmerich1
Blog- https://mariamindbodyhealth.com/
Ingredients, blog link and macros below!!!!
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I’m going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I’m excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
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Low Carb Bread Loaf Recipe
292 g Warm Water (100-110 degree Fahrenheit) (1- 1/3 Cup)
9 g Active Dry Yeast (2 1/4 tsp.)
7 g Honey/ 6 g Inulin (1 tsp./ 2 tsp.)
10 g Whole Psyllium Husk (2 Tbs.)
100 g Egg White Powder (about 1- 1/4 Cup)
20 g – 80 g Allulose (2 Tbs. – 1/2 Cup)
1/2 tsp. Salt
1/2 tsp. Cream of Tarter
24 g Heavy Cream Powder (optional, can use butter powder also) (3 Tbs.)
Macros for whole batch:
587 Calories
18 g Fat
20 g Total Carbs
15 g Fiber
5 g Net Carbs
85 g Protein
Blog Link to Full Recipe: https://www.ketoupgrade.info/post/low-carb-bread-loaf-recipe
Hey guys needless to say i did a little bit of testing on this protein sparing bread and i want to show you what i figured out so let’s get started Hey everyone welcome back if you’re new here thanks for joining me my name’s alicia and i’m a sous chef with a sweet tooth and here we make delicious pastries many from my time as a pastry chef and my goal is to make the best keto desserts possible so if you
Enjoy these recipes please consider hitting the subscribe button down there giving the video a thumbs up leaving me a comment it all helps my channel grow and to bring you new keto desserts every saturday today we are diving into the world of the protein sparing bread and when i
Tell you i did some testing i got up to number 17 on my tests and this is just because i wanted to make sure that the version i was doing was better than everything else or an improvement on it i’m still a little under the weather so
You gotta bear with me here but as soon as i saw it i was watching indigo nilly’s videos on the butter powder and i don’t have butter powder on hand but i do have heavy cream powder so i was thinking it’s another it’s the same kind of fat
Pretty much so could i use that and replace of the butter powder and it did work well but then i also thought can i use yeast and can i bloom yeast and can i get it to rise and to be like a regular loaf of bread and
I think i got pretty darn close to regular bread i actually like it better in like a flatbread form almost like i made a big philly cheese steak on like a big oval of this bread and it was delicious but i want to go over all the ingredients i use because they’re
All there for a specific reason like i tried doing things without certain ingredients to make it easier and some people don’t like psyllium husks some people don’t want the heavy cream some people don’t want this and that so i wanted to try and figure out if you could take away some of these
Ingredients or not and as i go through i’ll let you know the reasons for all these different ingredients so enough talking about that let’s get started on the recipe it does take a while because you are proofing bread which is kind of cool i have to
Preheat my oven now because we need a lot of extra help to get our stuff going because you know keto ingredients so 325 on that okay i’m also going to show you the easiest way to do this and make sure i get all this right too i
Haven’t made it in like almost a week now because i made a crap ton of it for my bridal shower that ended up getting cancelled so like i was planning ahead and like getting it all ready and then it all went to crap so
I gotta make sure okay so what i do i have my what is it called measuring cup with my thermometer in it and my cats are going crazy already i have this set on grams it’s about a cup and a quarter of water but i’m gonna obviously weigh it
292 grams and we need this at around 110 i try to get it a little bit higher than 110 because when you put it into the metal bowl it cools it down which is fine as long as it doesn’t go below 100 you’re fine but it’ll take longer to
Bloom okay we’re at 110 my scale went off of course then i’m using active dry yeast i was using packets but i was going through so many packets i just ended up going online and buying a big bag of active dry yeast especially because i’m probably going to be making this recipe
A lot because i miss bread and it is great for so many things so we’re going to have that ready and then there’s two options to activate your yeast either one teaspoon of honey which i have been told that the yeast eats up all the sugar but i know some people
Don’t want to use that the other thing is inulin and this stuff is a little tricky it is very very very sticky so whatever you do don’t have wet hands when you go and scoop this stuff because it’ll stick really bad but two teaspoons of inulin so we’re already
Down to 109 so we want to get this going 292 grams two there you go and then you’re gonna do two teaspoons of inulin or one teaspoon of honey you wanna make sure it’s nice and dissolved in there the inulin is 6 grams it’s kind of like really powdery so
It’s kind of hard to get it to come off your spoon too so that’s why i like to measure in grams just to know that i get the same thing every time because i’m testing so many recipes i think i need to change my battery on my scale
It’s been acting kind of funny lately if that ever happens to you that’s probably the reason if your scales acting up is probably because the batteries are low and then the yeast is eight grams of yeast it’s two and a quarter teaspoons say 9 grams that’s what i meant right yeah
Which that was 9 grams i just overdid a little bit on the teaspoon so give it a whisk get your yeast dissolved in there and then we’re going to set this in front of the warm stove this helps these bloom quicker because it will take a while especially if your kitchen is cool
But that speeds up the process so that’s going over there and then while that’s going you can get all the rest of your ingredients ready to go okay time for the rest of the ingredients and to explain now i’m using psyllium husk this gives a fluffy structure to our
Baked goods i use it in my donut recipe i’ve seen it in several other i watch flav city and she does a lot of paleo bread and she uses it in almost every one of her bread recipes and i use it in my bread recipe it gives just a
Lightness to it and i tried making it without it but we’re going to be proofing this loaf of bread and i did it without it and when i was proofing the allulose leaked out of the egg white so this keeps the cellulose inside of your loaf
Of bread it ended up getting like super hard and like like almost rubbery on the bottom of the loaf and the little muffins i made because of the allulose leaking out so it is actually very essential to have this which i need to get my other thing so you need two teaspoons
Two teaspoons two tablespoons which is 10 grams two tablespoons i don’t know if i said tablespoons or not it’ll be a miracle if i don’t mess something up in this video so that’s ready to go now the heavy cream powder it does work without it and it actually
Is really good without it even but the flavor isn’t as good so this just adds a little bit of flavor to your bread that we’re lacking with just having just egg whites and cellulose so 24 grams of make sure heavy cream powder this is just something i already had on
Hand which is why i didn’t want to get the butter powder because i use this for my keto mochas that we take into the woods because we have to use water and putting some heavy cream powder in the mix with the cocoa makes it really delicious and creamy
Without having to bring milk with us so each tablespoon is supposed to be only six grams so that’d be 24 if we did four tablespoons but that was three and i’m already at 23. so that’s why i always say measure with a scale because that was only three
Tablespoons and it was 24 grams when the back of the package says each tablespoon is only six grams so we’re setting that to the side these are all the usual ingredients in a protein sparing bread your egg white your allulose your cream of tartar and your salt
I followed um like i said earlier i found indigo nelly’s butter powder recipe and she cut it down which i actually like the look of the loaf when it’s like not insanely huge so that’s the recipe i followed and i didn’t even realize that a lot of people
Make it with regular egg whites i just stuck with the egg white powder and then after watching more videos i realized oh they started out this recipe with 12 egg whites i did not know but i just find this way easier than separating eggs for sure so i followed her
Recipe there she’ll be linked below along with uh maria emrich the original creator of the protein sparing bread but this is my second bag already and it’s almost gone i need a hundred grams egg white which i believe is supposed to be a cup and a quarter but just like indigo nelly said
It’s really easy to over measure on this so she suggests going a little bit light on the cup and a quarter because it’s so light and fluffy i use all my protein scoops that i’ve had from all the protein powders i’ve used 100 and then i did a lot of testing with
Cellulose cellulose is besides the browning that it gives cellulose also has a softening effect on our keto baked goods so the first couple of recipes i was doubling the aelos and i liked it like i didn’t think it was that sweet but some people might think it is too
Sweet this is up to you you can add a quarter cup value low so you can add two tablespoons you can add a half cup of cellulose the more allulose you add though the softer your bread is gonna be had to check on our yeast it’s getting bubbly
Okay and then so i’m going to do i’m going to cut the difference i’m going to do 40 i’m going to do 60 grams and i kind of actually prefer the honey because i like the flavor it gives our bread the problem with inulin also is it causes
Upset stomach in some people like my mom is sensitive to it with the keto products she gets so keep that in mind also but i find like the honey it just like gives you almost a honey wheat flavor to your bread oh i kept all this the same half teaspoon
Salt half teaspoon of the cream of tartar that’s it those are all our ingredients now i got to get my mixer up here you can see our yeast is all bubbly in there that’s what you want put that on there and while this is all whipping you can get your pan ready but
I’m going to show you before i even get it started here i’m just going to give it a light spray this is my biggest loaf pan 9.25 by 5.25 now if i can remember how i do this okay it is so i cut right along the one two three fourth line in the
Long way and i put this one down this way and this one this way and then i crease these guys they’re not flying up on you you get as flat as you can in there which you can do too because that one’s not sitting flat because there’s no spray under it
You gotta get it stuck down there’s our pan ready set that to the side okay so our yeast is all bubbly in there we need our whisk obviously now this there’s a couple different steps to this because to activate psyllium husk you need warm water so you need to put this in first
Give it a mix and then we’re going to add the rest of our ingredients i almost forgot i got a cool christmas gift two tablespoons of psyllium husk in there and give it a mix [Applause] give it a scrape get all that in there their little mix [Applause]
And then it’s just like all the other recipes you add all this stuff into your water at once you whip it on high speed for five minutes so i’m just gonna add all that in at once i see you start on low speed to get incorporated
Then once you look like a mush in there blast it for five minutes okay it has been five minutes and it is stiff that’s what you want when i did this this is the first recipe i actually tried and then i just did a bunch of tests after to make sure
I needed all the ingredients i had and all the so i couldn’t believe it when i whipped it up and it whipped up even though there’s yeast and the psyllium husk in there i thought for sure something was gonna happen to where it wasn’t gonna whip up
But it did and to this is where we’re gonna add the heavy cream powder now just like indigo nillies you could use butter powder and i better give an even better flavor to this but this just adds a little bit more flavor than if you were not to add anything at all
Same thing don’t whip too much on this just on low speed to combine it ready to give it a little blast and then do a scrape do you want to make sure you incorporate it pretty well if you watch any of her videos see the thing is with this is you don’t get
A stripe of memory foam anywhere because of the the yeast so even if you don’t mix it all the way you’re not going to get like any bits of memory foam the yeast completely takes care of that it like lifts it up that’s why i like this recipe give it a little
Bit of a stir the hardest part about this is trying to get it in here and not getting any gaps i got one whole loaf that had a whole line with nothing in the middle because it wasn’t tamped down enough so you just gotta really make sure you
Get it in there well take your time with it otherwise you’re gonna have holes in your bread the other hard part the other hard part about this is you have to wait for it to proof i go at least an hour and go longer too the biggest thing is to
Keep rotating it in front of your warm oven because whatever part is facing the heat more is gonna rise more and there’s a couple different ways you can like do the scoring i’ve done it where after it proofed i scored it down the middle but what will happen here is
The top will crust over and like the egg whites harden almost like on top of the bread so it makes it kind of difficult you got to kind of just scrape the hardened egg white like off the center or you can just do a divot right in the middle
Sometimes it’s easier than others sometimes it’s like a way drier meringue sometimes it’s really wet like nico nilly said this bread sometimes has a mind of its own and anything that is on the sides will like dry and flake into your bread you want to get rid of that okay
So i’m going to put this in front of my oven with it still preheated to 325 and i’m just going to keep an eye on it and keep rotating it in front of the warm air i’ll be back i’ll probably be giving you a little update progress photos in the
Middle to show you that it is actually rising and then we’ll be back to bake it 30 minutes one hour not quite risen enough so i’m gonna go 15 more minutes okay it has been about an hour and 20 minutes or so i let it rise a little bit
Longer it all depends on how close you have it to the heat how much it rises and i had it a little bit further back but if you have it too close it will start cooking the outside of your bread so you don’t want it too close but
You see our divot’s almost gone so you can also kind of cut this away a little bit it like hardens on top we’re gonna pop this into a 325 degree oven for 30 minutes and i am gonna turn halfway through see back here when it
Comes out of the oven okay i pulled it out at 28 minutes because it looked like it was done the thing i love about this is because there’s yeast in it it smells like you’re baking a loaf of bread it smells like bread in here and it’s super soft super soft inside
I just let this sit for like not even a minute usually and get it out of the tin my offset spatula i’ll loosen it from these little corners here now i watched videos after i was done testing all this stuff and there was like recipes where you had to leave it
In the oven and stuff like that i didn’t do that with any of mine and they all turned out fine still warm but i have chef hands so it doesn’t really affect me but you might want to wait a little bit longer it’s just super light and airy
Now we’re going to let it cool for a little while before we slice into it there’s something else i wanted to mention that i can’t remember now i’ll probably remember once i get back and we start slicing okay i remembered what i wanted to say where i was making buns and flatbreads
With this and i don’t have any special silicone molds to make like buns and stuff so i tried just doing like forming them on a sheet tray but unfortunately when they rise or proof they don’t prove up they proof out so i ended up getting like flatbreads but they were delicious still
Like they were like maybe like that thick at the end of it and i just cut them in half like big ovals and filled them with whatever i wanted and they were super good there was something else too my brain is not working today sorry brain farts today what i wanted to
Say is this is by no means the end of my experimentation with this bread this is what i found so far that has turned out amazing but i have not tried anything with oat fiber yet and i want to do more experimenting with the whey protein isolate because that
Loaf looked exactly like white bread but we just need to add some stuff to it to make it less dry and more flavorful so i’m sure this is not going to be the last you see of me making a protein sparing bread recipe well on to the macros on this
I didn’t actually write them down or figure them out exactly there is more fat there is more carbs than the traditional protein sparing bread because of the heavy cream powder it’s two extra grams of carbs on top of the egg white protein powder and then the fat is a little bit higher
In this you can definitely get i like to slice this pretty thin and you can definitely get at least 16 if not 18 slices out of it and i believe it was 18 grams of fat for the whole loaf so that’s one gram of fat per slice if that’s what you end up
Slicing it into but i can’t wait any longer i want to slice into this delicious loaf of bread it smells so good i just love the smell of fresh baked bread i’m going to slice it right down the middle how soft that is holy cow that’s what that extracellulose so soft
That elos just works wonders for making our baked goods soft and i don’t think the psyllium husk adds much flavor or anything to it i think it just adds a little bit of extra fluffiness to our loaf and see we got air pockets from the yeast you get some
Irregular air pockets and stuff from the yeast and if you didn’t put your batter in exactly right but it is so soft like bendable tear it’s just like regular crust the crust gets really crispy from the cellulose in the squish test it stays squooshed the more allulose you put in the more
Squished it’ll stay like it’s not bouncing back at all it just stays smooshed in there it’s so good this is the closest i’ve come to regular bread it’s so good i definitely do prefer the honey because it gives that honey honey wheat flavor you know but it’s good with the inulin too
Just so light and airy so good i hope you guys try out this recipe for yourself among all the other variations i know there’s tons out there to try but if you really want some yeast flavor in your bread give this one a try don’t think you’ll be disappointed if
You do make this recipe don’t forget to tag me on instagram at keto upgrade chef with pictures of your delicious keto bread loaves don’t forget to check out my amazon links and the blog link to the full recipe in the description box below give the video a thumbs up if you
Enjoyed it and as always i’ll be back with many more keto dessert recipes You