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KETO LOW-CARB EGG WHITE BREAD (HEART HEALTHY)

KETO EGG WHITE BREAD

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I discovered this  Keto Low-Carb Egg-White Bread on YouTube.  A fellow Canadian Keto Vlogger named “Ketogentic Woman” made this bread a few different ways.   I love that ketogenic Woman acknowledged where she got the recipe – from another Keto expert named Maria Emmerich.  Maria is the original developer of this fantastic bread recipe. Thank you Maria!  Some Keto dieters incorporate the Protein Sparing Modified Fast diet (PSMF) into their weekly regieme to speed weight loss.

The Protein Sparing Modified Fast (PSMF) diet is a diet that aims to help people lose weight rapidly by reducing caloric intake while maintaining muscle mass. It is a short-term, medically supervised diet that involves consuming high-quality protein, low-calorie vegetables, and limited amounts of healthy fats. The diet is typically followed for 2-4 weeks and is not intended for long-term use.

The PSMF diet is based on the theory that by providing the body with a sufficient amount of protein, it will spare muscle tissue and instead use stored fat for energy. The diet typically consists of lean protein sources such as chicken, fish, turkey, and low-fat dairy products, along with low-calorie vegetables like spinach, broccoli, and kale. Healthy fats such as avocado, nuts, and seeds are also allowed but in limited amounts. It is important to note that the PSMF diet is not appropriate for everyone, particularly those with certain medical conditions or those who are pregnant or breastfeeding.

Additionally, the rapid weight loss associated with the diet can lead to a number of side effects, including fatigue, dizziness, and constipation. Important: Be sure to consult your doctor before beginning this diet or incorporating this diet into your existing Keto plan. 

Whether you’re doing PSMF or not, this bread is delicious and can be an integral food in your Keto or Low-Carb plan.

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB EGG WHITE BREAD?

Egg whites are a great source of protein, and this is no different for pasture-raised egg whites. In fact, pasture-raised eggs have been found to contain higher levels of nutrients than eggs from hens raised in less natural environments. Specifically, egg whites from pasture-raised eggs have been found to have higher levels of vitamins A and E, as well as omega-3 fatty acids. Additionally, egg whites are low in calories and fat, making them a healthy choice for those looking to maintain a balanced diet. So, if you are looking for a nutritious and healthy source of protein, you can’t go wrong with egg whites from pasture-raised eggs!

WHAT NON-ALC WINE HARMONIZES WITH KETO LOW-CARB EGG WHITE BREAD?

Interested in sipping a glass of non alcoholic wine with your Keto Low-Carb Egg White Bread?  If you are enjoying a piece of bread by itself because you’re doing a PSMF (protein-sparing modified fast) day, choose a very low-carb or zero-carb white non-alc wine. If you’re adding any ingredients to your bread to stay within your Keto diet or low-Carb lifestyle, then pair the non alcoholic wine to these other ingredients, as well. 

Here are a few examples:

  • Chicken Salad Sandwich paired with Buttery de-alcoholized Chardonnay
  • Salmon Salad Sandwich paired with Buttery de-alcholized Chardonnay
  • Tuna Salad Sandwich paired with Light, fruity white (d-alcoholized Sauvignon Blanc)
  • Ham and Cheese Sandwich paired with de-alcholized Pinot Noir
  • Roast Beef & May Sandwich paired with de-alcholized Pinot Noir

Zero Alcohol Wine Tips:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

DOES KETO EGG-WHITE BREAD TASTE LIKE BREAD?

The Keto Low-Carb Egg-White Bread is prepared from egg whites.  This bread tastes similar to fresh white wheat bread.  Soft and delicious!  The bread can be a little dry.  But the dryness is alleviated when you add other ingredients.  

IS KETO LOW-CARB EGG-WHITE BREAD EASY TO MAKE?

Yes, this Keto Low-Carb Egg White Bread is easy to prepare.  Like with most baking recipes, specific methods and measured ingredients are a must to be successful at making this delicious bread. However, I’ve discovered through trial and error that this recipe is quite forgiving and different versions are readily available. 

The first time I made this bread so many things went wrong.  I started without looking at the recipe and only used a cup of egg whites instead of 1.5 cups.  While the whites were stiffening, I discovered that I had no cream of tartar.  I ran to the neighbors, got talking for a few minutes, and she didn’t have any to give me either. 

By the time I got home, my egg-white peaks were very stiff!  Probably too stiff.  I moved forward anyway, using baking powder in place of cream of tartar.  Lemon juice should have been the option, but I was nervous and not thinking straight.  The bread still tasted great, albeit not as fluffy and spongy and moist as it should have been.

Adding cheese to this batch sounded good. Always thinking about ways to incorporate cheese into my recipes! Dairy and vegan! I put the cheese on top of the loaf with thinly sliced tomato and in a round focaccia pan.  Surprisingly, despite all these mistakes the bread turned out okay.  Loved the Italian seasoning on top.  Not fabulous.  But just okay. T

he next time I made this recipe, I followed the directions perfectly and the loaf was absolutely perfect and delicious.  So many dishes can be made with this simple bread.  But it’s delicious on its own with a hunk of quality butter. The point is that this is such an easy recipe.  Just follow the directions.  Once you’ve mastered making this bread, you can experiment with various versions of the recipe.

DO YOU NEED A STAND MIXER TO MAKE THIS KETO LOW-CARB EGG WHITE BREAD?

The answer is no.  To prepare this Keto Low-Carb Eggwhite Bread you can also use a hand mixer.  It’s just a little more tiring, and you will probably only be able to make one loaf.  The dough gets big!  If you’re making the recipe as it’s shown here you’ll need an electric mixer.

CAN YOU USE CARTON EGGS INSTEAD OF FRESH EGGS?

Some people say that fresh eggs whip up more successfully.  I personally use carton eggs to ensure no yolk gets into the mixture, and I’m prone to breaking yolks.  No yolks can enter the batter at all.  Keep in mind that the success of your stiff egg whites will also depend on the moisture in your house.  Most recipes say to whip the egg whites for 8 minutes.  In my house in the heat of summer, it takes closer to 15 minutes. 

DO YOU NEED TO USE ALLULOSE?

You do not have to add Allulose.  Allulose can be expensive.  But I think it’s worth purchasing.  It’s available on Amazon and other places throughout the USA.  Allulose is not available in Canada.  However, you can purchase it from Canada on your amazon.com account.  Allulose is added to allow your bread to turn golden brown on top.  It looks beautiful!  Adding Allulose will not make the bread taste sweet at all.

HOW DO YOU MAKE SURE YOUR EGG WHITES ARE STIFF?

The secret to perfect stiffened egg whites is to make sure everything is dry.  Your bowel must be completely clean and dry.  All utensils must be dry.  As mentioned above, if your house is too humid because of the season or where you live, it may take longer to whip the egg whites.  If this doesn’t work, try using a dehumidifier at night to take some of the moisture out of the air. 

HOW DO YOU STORE EGG WHITE BREAD?

Place the cooled loaves in a zip lock bag.  You can leave them on the counter for several days, not in the refrigerator.

To freeze the bread, slice first.  Separate with a sheet of parchment and set in an airtight container or freezer bag.

WHAT ARE THE INGREDIENTS IN KETO LOW-CARB EGG WHITE BREAD?

Pasture-Raised Egg Whites:

Your egg whites can be freshly cracked, or you can use egg whites from a carton. I prefer the ones in the carton because I am far from mastering how to crack an egg without the yolk breaking. You cannot have any yolk in your egg whites!

Dried Egg White Powder:

This ingredient is a little tougher to find, at least where I live. You may have to purchase this product on Amazon. But certainly, check out your local health food and bulk stores. I guess it will depend on the size of the city in which you live.

Cream of Tartar:

This is a dry, powdery, acidic byproduct of fermenting grapes into wine. Its scientific name is potassium bitartrate (aka potassium hydrogen tartrate or tartaric acid). But you can find it in the spice aisle labeled as plain ol’ cream of tartar.

Adding a small amount of cream of tartar when you’re beating egg whites—usually 1/8 teaspoon per egg white—speeds up the creation of foam and helps stabilize the structure of those tiny bubbles you’re whipping up. In baking, this means mile-high meringue pies, melt-in-your-mouth meringue cakes and cooking.  

Salt:

You can use whatever salt you prefer for flavoring.

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

HOW DO YOU PREPARE THIS KETO LOW-CARB EGG WHITE BREAD?

Preheat oven to 325F. Measure egg whites. Let them stand for 30 to 60 minutes to bring egg whites to room temperature for better results. Check the temperature of the egg whites before you begin to ensure they are room temperature.

 

Add to the mixer and turn on the mixer, beginning on levels 2 to 4 to produce bubbles in the egg whites. (On my kitchen aid, I must mix on level 4 to get the bubbles.) Once the bubbles form, I increase to level 10. When the egg whites look “soapy” increase the speed. (Starting slowly helps increase your chances of getting stiff peaks.)

 

Depending on the moisture in your home it may take from 8 to 20 minutes for your egg whites to form stiff peaks.When the peaks of your egg whites are stiff, add the cream of tartar, salt, allulose, and dried egg whites. Keep the speed on level 2 to incorporate these ingredients. Don’t overmix. Use a spatula to make sure nothing sticks to the sides of the bowl.

 

Spray your bread pan with non-stick cooking spray or line with parchment.
Transfer the dough to the pan.

 

Smooth the top. Bake for 30 minutes.

 

Turn off the oven. Leave the bread to rest in the oven to cool down slowly for at least 30 minutes so the bread doesn’t deflate.

 

Remove from pan. Let cool.

 

Slice and enjoy.

WHAT ARE OTHER KETO LOW-CARB RECIPES I CAN ENJOY?

KETO LOW-CARB CHEDDAR BACON BISCUITS

KETO LOW-CARB CHEDDAR BACON BISCUITS

Tuna Cheddar Pasta Casserole

Turkey Pot Pie

Zoodle Caprese Salad

Matzo Ball Soup

Japanese Crab Noodle Salad

Cheddar Biscuits

WHAT ARE SOME TIPS? 

  • The humidity in the air will affect the resulting bread.  If the air is too humid you may have a bit of trouble getting the egg whites to become stiff. Cream of Tartar helps.
  • You can use store-bought egg whites if preferred.  Most of the time this works out.
  • Be sure all utensils and bowls are dry.  If anything is wet, it will affect the egg whites and the bread won’t rise.
  • Make sure you don’t get any yolk into the egg whites.  This will cause the whites to not whip and stiffen.
  • Let the egg whites stand for about 20 to 30 minutes to reach room temp before whipping them. They’ll have a more liquid viscosity than when they’re cold, which permits air to be readily incorporated into them to build volume.
  • Whip eggs for at least 8 minutes.
  • If your eggs go beyond stiff, then add an extra egg yolk to bring them back down again.
  • If you live in a humid environment you may have difficulty with the egg whites because of the moisture in the air.
  • The egg whites should be the consistency of shaving cream. 
  • Be sure to preheat your oven in advance so that the dough is not sitting and waiting for the oven to heat.  Otherwise, the whites will begin to deflate.
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KETO EGG WHITE BREAD

KETO EGG WHITE BREAD


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Description

Discover a delicious and keto-friendly bread recipe made with egg whites. Perfect for low-carb and ketogenic diets.


Ingredients

Scale

1 1/2 cups fresh egg whites (equals whites from 12 eggs), from pasture-raised eggs

1/2 teaspoon cream of tartar

1/2 teaspoon salt

2 tablespoons allulose

1 cup powdered egg whites (from pasture-raised eggs if possible)


Instructions

  • Preheat oven to 325F. Measure egg whites.
  • Place them in your electric mixer and let them stand for 30 to 60 minutes to bring egg whites to room temperature for better results.  
  • Check the temperature of the egg whites before you begin to ensure they are room temperature. 
  • Turn on the mixer, beginning on levels 2 to 4.  
  • On my kitchen aid, I must mix on level 4 to get the bubbles.  
  • Once the bubbles form, I increase to level 10. When the egg whites look “soapy” increase the speed.  (Starting slowly helps increase your chances of getting stiff peaks.)
  • Depending on the moisture in your home it may take from 8 to 20 minutes for your egg whites to form stiff peaks.
  • When the peaks of your egg whites are stiff, add the cream of tartar, salt, allulose, and dried egg whites. 
  • Keep the speed on level 2 to incorporate these ingredients. 
  • Don’t overmix.  Use a spatula to make sure nothing sticks to the sides of the bowl.
  • Spray your bread pan with non-stick cooking spray or line with parchment. 
  • Transfer the dough to the pan.  Smooth the top. Bake for 30 minutes. 
  • Turn off the oven. 
  • Leave the bread to rest in the oven to cool down slowly for at least 30 minutes so the bread doesn’t deflate.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 5 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)

 

  • Prep Time: 15
  • Cook Time: 30
  • Category: PSMF KETO
  • Method: BAKING
  • Cuisine: Breakfast, lunch, brunch, hors d'oeuvres, appetizers,dinner, dessert

Nutrition

  • Serving Size: 1
  • Calories: 50
  • Sugar: 0
  • Sodium: 100
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 5
  • Fiber: 0
  • Protein: 10
  • Cholesterol: 0

 

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