I have to admit, even in LBK (Life Before Keto) I rarely ate bread. And when I did indulge, I always regretted it afterwards: I felt bloated and miserable and wouldn’t poop for a week (no bacon butty is worth that), so I didn’t miss it much when starting keto. However, being human and all, the craving for a slice of toast with butter-and-Bovril still slaps me through the face every now and again and I am well-chuffed with this alternative, where I used almond flour and ground chia seeds to achieve a lovely ‘bread’ texture and flavour. Give it a try and then pat yourself on the back for being so dedicated…
– – – – – – – – – – – – per serving – – – – – – – – – – – –
Carbs 1.7g (5.1%); Fat 11g (70.8%); Protein 8.2g (24.2%)
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For those interested in seeing some comparison carb counts, check out these stats below:
Regular white bread – 18.2g carbs per slice (Tesco White)
Wholemeal bread – 14.7g carbs per slice (Tesco Wholemeal)
Seeded Bread – 18.5g carbs per slice (Tesco 7-seeds)
Oat and Barley Loaf – 19.8g carbs per slice (Tesco Finest Oat & Barley)
Multigrain Loaf – 21.8g carbs per slice (Tesco Multigrain Batch)
Gluten-free Bread – 13.7g carbs per slice (Tesco Free-from White)
My recipe below- 1.7g carbs per slice
It goes without saying that if you are considering starting a low-carb or ketogenic diet – you have to ditch the bread and get creative. Funnyman and I consume no more than 20g carbs per day and we ensure they come from high-fibre vegetables. Having just one slice of real bread (as you can see from the stats above) would throw us out for the day – it’s simply not worth it.
Anyway, back to the recipe… I have the perfect size Tupperware to make this in and it tips out as a perfect, thick square after a minute and a half in the microwave. I then placed the cooked mass on its side and sliced into 3 perfect portions the exact same size as a slice of bread. (I have a similar version I do in ramekins which pop out ‘muffin-size’.) I hope you love this as much as we do!
Combine your dry ingredients ahead of time and when the craving for a slice of the good stuff strikes, you need only add eggs and pop into the microwave for a minute and a half.
Don’t skip the garlic and mustard powders in the ingredients – they do an excellent job of masking any eggy flavour you may expect and are not overpowering at all.
The bread also toasts fantastically in a frying pan with a little olive oil (un-toasted version is pictured). You can see how I used the toast (and included the macros) in my Avocado Toast and Cheese Toastie recipes I posted today on Mud and Love.
The recipe will make 3 slices and the macros are based per slice (so, go on – have two slices!)
Quick Keto Chia Bread
One of my best keto bread recipes - with no eggy flavour. The secret is sourcing the perfect size dish to microwave it in (cooking takes 90 seconds) and you can make 3 perfect bread slices (which also toast beautifully on the stove top in a tiny dash of oil.)
Place the almond flour, ground chia, baking powder, garlic powder, mustard powder and salt and pepper in a bowl. In a separate bowl, whisk the eggs.
IMPORTANT NOTE: I had feedback from a reader who ground whole chia seeds herself, which does not work. You need the fine texture of finely milled seeds, so I strongly advise you use store-bought ready-ground / milled chia. Available online (link is on the ingredient, or Holland & Barrett if you are in the UK.)
Combine the dry mixture, then add the whisked eggs to this mixture and combine very well.
Pour the mixture into a greased, microwave-friendly Tupperware. Mine was a small, square Tupperware – similar square dimensions to a slice of bread, approx. 11 x 11cm / 4.3 x 4.3-in. (Amazon link at the end of the recipe)
Place into the microwave on high for 1 minute 30 seconds, then remove.
Turn the Tupperware out upside down and give it a little knock – it will tip out as a solid mass. If it doesn't, slide a knife around the edges.
Once cool enough to handle, turn it on its side and slice into 3 even slices.
(If you want to make toast, simply heat a little olive oil in a pan and fry the slices on both sides until crispy.)
The full macro-breakdown can be found further down the page. Photographs and recipes on MUD AND LOVE are copyright © Monya Kilian Palmer. However, these recipes have been created for you to enjoy and share with like-minded people, so if you loved it - please share your creation with friends / Low-carb Facebook community groups, and please credit M&L by supplying the link of this recipe. If you ran into trouble with the recipe - please use the comment facility below so that I can respond to your queries, and in that way other readers can benefit from it too.
Please note that almond flour and coconut flour are not interchangeable in baking. If a recipe calls for almond flour and you choose to use coconut flour, I cannot guarantee the same success. Texture, density and flavour will be compromised. These ingredients are pricey, so I always advise to use the ingredients I have used for best success first-time.
User feedback informs me that Ground (milled) Flaxseed works just as well if you have no Ground (milled) Chia Seeds on hand. Use whichever suits your budget, and stick to the one you have the most success with. (macros calculated on chia, as per my recipe above).
Perfect for when the craving for buttered Bovril hits!
DISCLOSURE: Like many blogs, I am part of the Affiliates Program on Amazon. The links to the products I recommend on this page are affiliate links, meaning - at no additional cost to you - I will earn a commission if you click through and make a purchase.
Macro Details per serving (1 slice)
Nutritional Information per serving (1 slice)
Calories 136Kcal / 569kJ
of which saturates 1.6g
Carbohydrates 1.7g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars 0g
*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 1.7g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.
Wheat (may be found in baking powder)
The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.