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KETO LOW-CARB INDIAN FRY BREAD (HEART HEALTHY)

KETO LOW-CARB INDIAN FRY BREAD

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I believe you’ll love this Keto Low-Carb Indian Fry Bread! When I started following my Keto Low-Carb lifestyle, I thought I would have to forgo my love of Bannock.  I grew up eating Bannock.  Bannock, also known as Indian fry bread, is an integral part of my Metis history and culture.

The ‘Métis’ (pronounced May-tee) is one of Canada’s three recognized indigenous people (under the Constitution Act of 1982). For many years the term Metis meant ‘half-breed.’ Today we prefer to be called and known as Canada’s first multicultural, indigenous people. As Metis people, we have a rich history with our own language, culture, and foods.

During the 1800s, when Scottish explorers and fur traders came to Canada, many lived with and married our First Nation’s women and settled in pockets throughout the provinces. The Scots brought with them bread called Bannock. The word stems from the Gaelic word ‘Bannach’, meaning ‘morsel.’ The Scottish made their original bread from wheat flour. In Canada, the Metis used cornflour, fried in pork fat. This bread soon became an integral part of the First Nation culinary repertoire.

Cooked hearth-side, Bannock was prepared as a large biscuit that could be broken up or wrapped around a stick and baked over a fire. The Scots cooked the bread on a Bannock Stone, a griddle they placed in front of a fire.

Today most First Nations and Metis families have their recipe, handed down through generations.

When I was young, my parents took us camping, and as a family, we often cooked Bannock over the fire, the dough wrapped around a small tree branch found on the ground or in the forest. Fire baked Bannock is delicious, needing nothing more than some salt. At home, we made Bannock in a frying pan, hence the phrase ‘Indian fry bread.’

I still include Bannock in my culinary repertoire. I use a super simple bread recipe that produces absolutely delicious fry bread. And this fry bread is so much healthier than the recipe taught to me as a child.

You can make one large Bannock, torn into pieces or smaller pancakes, either thick or thin.

This recipe makes four larger or eight smaller Bannock. The larger Bannock (4) are crunchy, flaky, and chewy. The thinner versions are more tender and ideal for sandwiches and Panini.

WHAT IS THE NUTRITIONAL VALUE OF KETO LOW-CARB INDIAN FRY BREAD?

This Keto Low-Carb Indian Fry Bread has a base combination of almond and coconut flour.  Almond flour offers good nutrition.  Almond flour is a popular alternative to traditional wheat flour for those who are gluten intolerant or following a low carb diet. It is made from ground almonds and has a nutty flavor that can enhance the taste of baked goods. In terms of nutritional value, almond flour is a good source of healthy fats, protein, and fiber.

A quarter cup of almond flour contains about 14 grams of fat, 6 grams of protein, and 3 grams of fiber. It is also low in carbohydrates, with only 2 grams per quarter cup. Additionally, almond flour is rich in vitamin E, magnesium, and potassium, which are essential for maintaining good health. Overall, almond flour is a nutritious and delicious way to add variety to your baking recipes.

WHAT WINE HARMONIZES WITH KETO LOW-CARB INDIAN FRY BREAD?

The predominant taste sensations of this Keto Low-Carb Indian Fry Bread are fattiness (from the butter or bacon fat) and saltiness. The texture is both dense, but chewy. A glass of wine would be the ideal partner for a slab of Bannock! With all this fatty pleasure, choose a white wine with loads of fattiness to match. Think buttery Chardonnay.  Remember if you add other ingredients to the Bannock, choose a wine accordingly.

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.

WHAT OTHER KETO LOW-CARB HEALTHY HEART RECIPES CAN I ENJOY?

KETO LOW-CARB SALMON AND BRUSSELS SPROUTS

KETO LOW-CARB SALMON AND BRUSSELS SPROUTS

Curry Chicken Quarters (Heart Healthy)

Meat Lover’s Pizza (Heart Healthy)

Salmon and Brussels Sprouts (Heart Healthy)

Caribbean Chicken (Heart Healthy)

Tuna Avocado Blackberry Salad (Hearty Healthy)

WHAT ARE THE NEEDED EQUIPMENT AND UTENSILS FOR PREPARING KETO LOW-CARB INDIAN FRY BREAD?

HOW DO YOU PREPARE KETO LOW-CARB INDIAN FRY BREAD?

In a bowl or food processor or mixer add all dry ingredients.

 

Once combined add eggs and egg whites.

 

Mix dry and wet ingredients together until dough begins for form. Add water 1 tablespoon at a time to pull dough together.

 

Set dough ball in a clean bowl.

 

Cover dough in plastic wrap and let sit in the refrigerator for an hour.

 

Lay out piece of parchment. Set dough ball on parchment. Cut the dough in 4 equal parts.

 

Lay one ball on parchment. Cover with another piece of parchment and roll out into a flat disk. Repeat process for remaining 3 balls.

 

Lay one ball on parchment. Cover with another piece of parchment and roll out into a flat disk. Repeat process for remaining 3 balls.

 

Each disk should be flat and smooth.

 

Heat a large skillet over medium heat and add bacon fat or butter. Fry each flatbread for about 1 min on each side. Set on paper towel.

 

When room temp enjoy with butter or in another recipe.

 

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KETO LOW-CARB INDIAN FRY BREAD

KETO LOW-CARB INDIAN FRY BREAD


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Description

Keto Low-Carb Indian Fry Bread, also known as Bannock, is fatty, salty and downright naughty! It is a perfect meal on its own.  Add a glass of wine or cup of tea! Make sandwiches and paninis. The recipe uses almond flour, coconut flour, eggs, Xanthan Gum, GF baking powder, and salt.   If you are craving bread, this is the ideal recipe.  Check out this recipe!


Ingredients

Scale

1 cup almond flour

2 tablespoons coconut flour

2 teaspoons Xanthan Gum

1/2 teaspoon GF baking powder

1/2 teaspoon sea salt

1 Whole Egg + 1 Egg White

1 tbsp Water

1 tbsp compliant bacon fat or grass-fed butter

Grass-fed butter for lathering fry bread (optional)


Instructions

  • In a bowl working by hand or in a food processor or mixer add all dry ingredients.  Once combined add eggs and egg whites. Mix until dough begins for form.  Add water 1 tablespoon at a time to pull dough together.  Cover dough in plastic wrap and let sit in the refrigerator for an hour.
  • Cut the dough in 4 equal parts and press each section out with cling wrap. Watch the video for instructions!  Heat a large skillet over medium heat and add bacon fat or butter. Fry each flatbread for about 1 min on each side.  Set on paper towel.  Brush with butter.

Notes

  • The nutritional value of this recipe is based on the keto version and is approximate.  It does not include the fat used to fry the dough.  One serving has 4.9 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.) 
  • You can use this fry bread to serve with your main entree or to use in sandwiches or tacos or. even with Indian food in place of Naan!
  • Prep Time: 10
  • Cook Time: 10
  • Category: KETO LOW-CARB
  • Method: FRYING
  • Cuisine: Breakfast, lunch, brunch, dessert

Nutrition

  • Serving Size: 1
  • Calories: 235
  • Sugar: 0.1
  • Sodium: 568
  • Fat: 17.7
  • Saturated Fat: 3.4
  • Carbohydrates: 17.3
  • Fiber: 12.8
  • Protein: 9.5
  • Cholesterol: 49

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2 Comments

  • S

    Did you know that grass-fed gelatin can be used in place of xanthan gum? None of the gums are healthy. Try it out and you could be one of the first keto cooks to experiment and be much healthier, because of it.

    • admin

      Thanks for your email. I use the grass-fed gelative already, but not in place of the gums. Thanks for your suggestion. Much appreciated!

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