Low Carb Bread

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Information, General

• Nutritional Information
  • High-Fiber Flours
    • Almond Flour (01/19)
      • 1 tbsp has 40 calories, 3.0 carbs, 3.0 grams fiber, 3.5 grams fat, and 1.5 grams protein
    • Chia Seed Powder (Badia Ground Chia Seed)
      • 1 tbsp has 30 calories, 0.6 carbs, 2.0 grams fiber, 1.8 grams fat, and 1.0 gram protein
    • Chia Seeds (01/19)
      • 1 tbsp has 69 calories, 1.0 carb, 5.0 grams fiber, 4.0 grams fat, and 2.0 grams protein
    • Coconut, Finely Shredded (01/19)
      • 1 tbsp has 33 calories, 0.67 carbs, 0.67 grams fiber, 3.3 grams fat, and 0.33 grams protein
    • Coconut Flour (01/19)
      • 1 tbsp has 30 calories, 1.5 carbs, 2.5 grams fiber, 1.0 gram fat, and 1.0 gram protein
    • Flaxseed Meal (01/19)
      • 1 tbsp has 30 calories, 0.0 carbs, 2.0 grams fiber, 2.5 grams fat, and 1.5 grams protein
    • Glucomannan Powder (01/19)
      • 1 tbsp has 30 calories, 0.0 carbs, 15.0 grams fiber, 0.0 grams fat, and 0.0 grams protein
      • NOW Glucomannan Powder: 1 tbsp has 30 calories, 12.0 grams fiber
      • THM Glucomannan: 1 tbsp has 9.0 grams fiber
    • Guar Gum (01/19)
      • 1 tbsp has 20 calories, 0.0 carbs, 6 grams fiber, 0.0 grams fat, and 0.0 grams protein
    • Nutritional Yeast (01/19)
      • 1 tbsp has 15 calories, 0.5 carbs, 0.75 grams fiber, 0.125 gram fat, and 2.0 grams protein
    • Oat Fiber (01/19)
      • 1 tbsp has 1.25 calories, 0.0 carbs, 5.0 grams fiber, 0.0 grams fat, and 0.0 grams protein
    • Psyllium Husk Powder (01/19)
      • 1 tbsp has 30 calories, 1.0 carb, 7.0 grams fiber, 0.0 grams fat, and 0.0 grams protein
    • Xanthan Gum (01/19)
      • 1 tbsp has 35 calories, 0.0 carbs, 8.0 grams fiber, 0.0 grams fat, and 0.0 grams protein

  • Higher Carb Flours
    • Barley Flour @ nutritiondata.self.com (01/19)
      • 1 tbsp has 32 calories, 5.90 carbs, 0.94 grams fiber, 0.12 grams fat, and 1.0 gram protein
      • Bob's Red Mill: 1 tbsp has 27.50 calories, 4.5 carbs, 1.125 grams fiber, 0.00 grams fat,
        and 0.75 grams protein
      • Whole Foods: 1 tbsp has 13.75 calories, 2.875 carbs, 0.125 gram fiber, and 0.25 grams protein
    • Masa Harina Corn Flour
      • 1 tbsp has 25 calories, 5.00 carbs, 1.0 gram fiber, 0.0 grams fat, and 1.5 grams protein
    • Oat Flour
      • 1 tbsp has 30 calories, 4.125 carbs, 0.75 grams fiber, 0.0 grams fat, and 1.3 grams protein

  • Selected Fats
    • Greek Yogurt, Plain
      • 1 tbsp has 12.2 calories, 0.47 carbs, 0.0 grams fiber, 0.75 grams fat, and 1.03 grams protein
    • Sour Cream
      • 1 tbsp has 30 calories, 0.5 carbs, 0.0 grams fiber, 2.5 grams fat, and 0.5 grams protein

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Baking Blends

• Briana's Baking Mix @ briana-thomas.com (01/19)
  • 1 cup whey protein powder
  • 3 cups coconut flour
  • 2 cups oat fiber
  • 1 1/2 cups golden flaxmeal
  • 1 1/2 tsp xanthan gum

• Double Oat "Flour" Mixture for Pancakes (01/19)
  • 2 tbsp oat FLOUR
  • 4 tbsp oat FIBER
  • 1 tsp baking powder
  • 2 tsp Truvia

• Fantastic Flour Mix @ lowcarbfriends.com
  • 2 Tbsp Oat fiber
  • 2 Tbsp coconut flour (60)
  • 1 Tbsp vanilla protein powder (30)
  • 1 Tbsp eggwhite powder (22)
  • 1/2 tsp baking powder
  • 1/2 tsp glucomannan powder
  • 1 Tbsp erythritol (optional)
  • Spices (optional -- but is great with pumpkin pie spice or cinnamon)
  • To this I add a mixture of davinci SF syrup and water, or almond milk
  • My mixture is about 1/2 cup to start, but more liquid may be necessary
    (because of the coconut flour)
  • Microwave this for about 3 minutes

• FP Easy Mix (01/19)
  • Ingredients
    • 1 cup oat flour
    • 1 cup coconut flour
    • 1/2 cup psyllium husk
    • 1/2 cup oat fiber
    • 2 tbsp baking powder
    • 1 tbsp xanthan gum
    • 1/2 tsp salt
  • Instructions
    • Blend for 30 seconds in a food processor
    • You can use 1 cup of psyllium husk, 1 cup of oat fiber, OR a blend of the two
    • 3 tbsp is one "serving"

• Kris' Baking Mix -- copycat for THM Baking Blend (FP) (01/19)
  • Ingredients
    • 1 cup oat fiber
    • 1/2 cup coconut flour
    • 1/3 cup golden flax meal
    • 3 tbsp almond flour
    • 3 tbsp hydrolyzed collagen
    • 1 tbsp glucomannan
  • Notes
    • 1/4 cup of the baking mix has 52 calories, 3 grams fat, and 1.5 net carbs

• Low Carb Baking Mix @ pursuingjoy.blogspot.com (01/19)
  • 3 cups ground flax (golden flax)
  • 1 1/2 cups almond flour
  • 1 1/2 cups oat fiber
  • 5 1/2 tbsp baking powder
  • 1 tbsp sea salt

• Mile High Keto Biscuit Mix @ fluffychixcook.com (01/19)
  • Ingredients
    • 2 tablespoons coconut flour (Bob's Red Mill)
    • 2 tablespoons oat fiber
    • 2 tablespoons protein powder, natural Unflavored Whey Protein Isolate
    • 2 tablespoons whole psyllium husks (NOW brand)
    • 1/2 cup pork rind crumbs
    • 2 teaspoons gluten free aluminum free baking powder
    • 1/4 teaspoon kosher salt
  • Instructions
    • Combine all ingredients in a glass jar
    • Cover tightly and shake to combine
    • Shake before scoop and leveling with the back of a knife
    • Use 2 tablespoons per biscuit
    • This recipe makes enough for 8 low carb keto biscuits
    • Homemade baking powder: 2 parts cream of tartar: 1 part baking soda
  • Mile High Keto Biscuits @ fluffychixcook.com (01/19)
    • Ingredients
      • 4 tablespoons Mile High Biscuit Mix
      • 2 tablespoons sour cream (Daisy)
      • 4 tablespoons carton egg whites
      • concentrated stevia drops (Better Stevia brand), to taste
      • 1/2 to 1 teaspoon unfiltered apple cider vinegar
    • Instructions
      • Oil 2 4-oz ramekins (Norpro, 6 piece set) with olive oil or bacon grease
      • Mix all ingredients with a spatula until evenly combined
      • Rest batter for 2 to 5 minutes; batter thickens as it sits
      • Stir before dividing between the 2 oiled ramekins
      • Microwave on high for 45 to 49 seconds
      • Cook one at a time for the best rise
      • Remove from ramekin and serve immediately
      • Biscuit will be soft and bread-like
      • Or split biscuits and toast in a toaster oven, cut side up, until golden
      • Butter and serve for a more biscuit-like experience!

• Trim Healthy Mama DIY Baking Blend
  • 3 cups oat fiber
  • 1 cup coconut flour
  • 2 cups almond flour
  • 1 cup ground golden flaxseed
  • 1/2 cup unflavored whey protein
  • 1 tbsp xanthan gum or glucomannan

• Vanilla Cake Master Mix (THM-FP) @ sherigraham.com (01/19)
  • Ingredients
    • 1/2 cup oat fiber
    • 1/2 cup coconut flour
    • 1/2 cup whey protein powder - vanilla
    • 1/2 cup Erythritol
    • 1/2 tsp Stevia Powder
    • 1/2 tsp sea salt
    • 4 tsp baking powder
    • 4 tsp Glucomannan

• Very Low Carb Flour Mix @ donnareish.com (01/19)

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Baking Hints

• Comments about oat fiber
  • Oat fiber is NOT a one-for-one flour substitute
  • It is used in small amounts to enhance the texture and flavor
  • It brings a slightly floury taste to baked goods
  • It brings a smoother texture to cake, muffins or cupcakes
  • If over used, it will dry out your product to the point you can't swallow it

• Fluffy Chix Low Carb White Bread @ lowcarbfriends.com
  • Use 1/8 tsp Glucomannan or Xanthan Gum
  • 1/4 tsp Apple Cider Vinegar was added to the batter just before it was
    poured into a parchment-lined pan
  • The Apple Cider Vinegar produces a better texture

• Helpful Ingredients Substitutions for the THM Beginner @ briana-thomas.com (01/19)

• How to Substitute Oat Fiber for Oat Flour @ healthyeating.sfgate.com (01/19)
  • Oat fiber's fine texture makes it a bulk ingredient and a substitution for oat flour
  • Oat fiber is made of pure dietary fiber -- 27 grams per ounce
  • You can subsitute oat fiber for 1/4 of the oat flour called for in a recipe
  • You can use oat fiber to replace the volume lost when substituting stevia for sugar in baked goods
  • You can't use oat fiber as a thickening agent in soups or sauces
  • For Breads (baking)
    • Use 75% oat flour, 25% oat fiber, and add a pinch of baking soda
    • In baking, the addition of oat fiber doesn't alter time-and-temperature guidelines
  • To replace sugar volume
    • Use 1/2 tsp of stevia powder for each cup of sugar in the recipe
    • Add 1/3 cup of oat fiber for every cup of sugar that you replaced with stevia
    • Add enough water to the oat fiber to form a paste
    • The oat fiber-water paste replaces the volume lost when you replace sugar with stevia
    • You should not bake stevia at a temperature higher than 400 deg F

• Oat Fiber vs Oat Bran @ gwens-nest.com (01/19)
  • Oat Bran
    • Oat bran is made from the outmost bran or edible covering of the oat
    • It contains carbs (both soluble and insoluble fiber), fat, and protein
    • It is made from the oat groat
  • Oat Fiber
    • Oat fiber is ONLY the insoluble fiber
    • It is made from grinding the non-digestible oat hull
    • It is NOT made from the oat groat; it is made from the husk
    • Oat fiber is more akin to sawdust than to oatmeal
    • It provides no nutrients or carbs
    • It absorbs a lot of liquid in a recipe and adds moisture to baked goods

• Oat Fiber @ gainmillers.com (01/19)
  • Natural oat fiber with two different rates of water absorption
  • Lightened oat fiber which is treated with peroxide for a lighter tint
  • Hydrocolloid fiber is a propietary blend of finely-ground high fibers

• Substitution FAQs and Baking Tips @ briana-thomas.com (01/19)
  • Things made with oat flour tend to sink on top as well as be slightly gummy
  • Things made with oat flour can be fairly normal-tasting
  • Oat fiber is very fine
  • Oat fiber soaks up a lot of liquid, and your end product can be gritty if too much oat fiber is used

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Collections

• Low Carb Recipes @ low-carb-diet-recipes.com (01/19)

• Protein Bread @ proteinpow.com (01/19)

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Commercial Breads

• SmartBun @ netrition.com (4 buns/pkg; $6.49) (01/19)
  • 1 hamburger bun: 72 calories, 3.5 grams fat, 12 grams dietary fiber,
    10 grams protein, 0 net carbs
  • Ingredients: water, fiber blend (oat fiber, rice fiber, corn fiber, flax meal),
    eggs, erythritol, whey protein isolate, sunflower oil, cellulose gum,
    natural flavor, spices, potassium chloride, salt
  • Bun does not toast like regular bread
  • Attempt to reverse engineer this bread
    • 1 tbsp of liquid egg contains 24 calories, 1.54 grams fat, 1.85 grams protein, and 0.18 carbs
    • Calories: 72
      • Whey protein isolate: 1 tbsp has 26 calories
      • Egg, liquid: 1 tbsp has 24 calories
      • Flax Meal: 1 tbsp has 30 calories
      • Oat Fiber: 1 tbsp has 1 calorie
    • Protein: 10 grams
      • Whey protein isolate: 1 tbsp has 26 calories, 6.0 grams protein
      • Egg, liquid: 1 tbsp has 1.85 grams protein
      • Egg white, liquid: 1 tbsp has 8.33 calories, 1.67 grams protein
      • Flax Meal: 1 tbsp has 30 calories, 3 grams protein
    • Dietary Fiber: 12 grams
      • Oat Fiber: 1 tbsp has 1 calorie, 5 grams dietary fiber
      • Flax Meal: 1 tbsp has 30 calories, 4 grams dietary fiber
      • Cellulose gum: probably used for freeze/thaw stability
    • Fat: 3.5 grams
      • Egg, liquid: 1 tbsp has 1.54 grams fat
      • Flax Meal: 1 tbsp has 30 calories, 2.5 grams fat
      • Sunflower Oil: 1 tbsp has 120 calories, 14 grams fat
    • If you solve the simultaneous equations, you get the following results:
      • 2.0 tbsp oat fiber, 0.5 tbsp flax meal, 1.5 tbsp egg, and 1.0 tbsp whey
      • This does not give us the amount of water (largest component)
      • There is 1 tsp of erythritol in the recipe (4 grams = 1 tsp)
      • The original "oat fiber" is actually a BLEND of five fibers, but I am only
        considering the oat fiber and flax meal in the calculations
      • This also does not consider the trace of sunflower oil

• Coconut SmartCake @ netrition.com (1 snack cake/pkg; $3.19) (01/19)
  • 1 cake: 38 calories, 2.5 gram fat, 5 grams dietary fiber, 4 grams protein, 0 net carbs
  • 1 cake has 4 grams of erythritol (1 tsp of erythritol)
  • Ingredients: eggs, water, fiber blend (oat fiber, corn fiber, flax), erythritol,
    whey protein isolate, olive oil, coconut, extract of coconut, salt,
    cellulose gum, monk fruit, citric acid, spices, herbs

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Cornbread

• Budget-Friendly Cornbread @ briana-thomas.com (high-carb version) (01/19)

• Cornbread in a Bowl @ briana-thomas.com (01/19)
  • Ingredients
    • 2 tbsp masa flour
    • 2 tbsp oat fiber
    • 1/4 tsp baking powder (rounded)
    • 1/4 tsp Truvia
    • Hearty dash of salt
    • Dash turmeric (optional, for color)
    • 3 tbsp egg whites
    • 2 tbsp low-fat Greek yogurt
    • 2 tbsp water
  • Instructions
    • Whisk the dry ingredients
    • Add the wet ingredients and whisk again
    • Microwave for 1 min 45 secs in a greased 2-cup glass Pyrex bowl
    • Cook until a toothpick comes out clean

• Jiffy Low Carb Corn Muffins @ gwens-nest.com (01/19)
  • Ingredients
    • 1 tbsp Greek yogurt
    • 3 tbsp egg white
    • 2 tbsp + 1 tsp water
    • 2 1/2 tbsp oat fiber
    • 1 tsp coconut flour
    • 1/2 tsp almond flour
    • Tiny pinch glucomannan
    • Tiny pinch gelatin or collagen (optional)
    • 1 tbsp Masa flour
    • 1 tsp Truvia (to taste)
    • 1/2 tsp baking powder
    • 1/8 tsp salt
    • Small pinch turmeric, optional for color
  • Instructions
    • Add ingredients to a mug in the order listed
    • Whisk together well with a fork
    • Transfer batter to fill three silicone muffin papers (to the halfway mark)
    • Cook in the microwave for 1 minute
    • OR, bake at 350 deg F for 15-18 minutes

• Sour Cream Cornbread @ briana-thomas.com (01/19)
  • Ingredients
    • 3/4 cup oat fiber
    • 1/3 cup Briana's Baking Mix
    • 1/3 cup masa flour
    • 2 tsp Truvia
    • 1 1/2 tsp baking powder
    • 1 tsp salt
    • 1/2 tsp tumeric (optional, for color)
    • 2/3 cup low-fat sour cream
    • 1/2 cut egg whites
    • 1/2 cup unsweetened milk
    • 1/4 cup water
  • Instructions
    • Whisk dry ingredients together
    • Add wet ingredients and mix thoroughly
    • Pour batter into a greased 7x11 inch glass baking dish
    • Smooth the top with an offset spatula
    • (Don't bake this in an 8x8 inch pan; it will be wet in the center)
    • Bake at 375 deg F for approximately 40 minutes (until a toothpick comes out clean,
      and thye center is not soggy)
    • Let the cornbread sit for a few minutes before cutting into 10 pieces
    • This cornbread will be moist; store in refrigerator
  • Briana's Baking Mix Recipe (01/19)
    • 1 cup whey protein
    • 3 cups coconut flour
    • 2 cups oat fiber
    • 1 1/2 cups golden flaxmeal
    • 1 1/2 tsp xanthan gum

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Glucomannan Bread

• Glucomannan Cheese Bread Recipe @ lowcarbfriends.com
  • Ingredients
    • 4 tsp Glucomannan
    • 1 tbsp Baking powder
    • 1/2 tsp Garlic Salt
    • 1 cup Finely grated Cheese - your choice.
    • 3 lg Eggs
    • 1 tbsp Olive oil
    • 3 tbsp Water
  • Instructions
    • Beat eggs until fluffy. I use an electric mixer and just keep it running as I add
      ingredients.
    • Add oil, water, baking powder and garlic salt.
    • Slowly sprinkle the Glucomannan powder into the liquid while still beating. I
      use a seasoning shaker so I am sure that the Glucomannan gets added slowly.
    • When the beater leaves "waves" in the dough, it's probably just about right.
      It'll be kind of the consistency of pudding.
    • I add the cheese last and then cook according to type of bread you want.
      (Note: I either use a non-stick spray or a non-stick pan)
    • For rolls
      • Spray non-stick spray on your hands and shape into about 12 balls (or drop like drop biscuits)
      • Bake at 375 deg F for 12-15 minutes.
      • Rolls actually turn out flatter and can make a good sandwich base if they are 3" diameter
    • For pizza crust
      • Add a shake of garlic and a tsp. of Italian herbs to dough
      • I double the recipe if I want a 16 inch Pizza. Otherwise, you have a medium Pizza.
      • Put dough on pizza or cookie sheet sprayed with non-stick spray.
      • I have usually just sprayed my hands with non-stick Spray and spread out the dough,
        but you could spray a piece of plastic wrap and place it on top of dough.
      • Roll with a rolling pin to about 1/3 inch thick.
      • (If you do mini pizzas you can just use your hands to pat down to the right shape and thickness.)
      • Bake at 375 deg F for 15 minutes, (shorter or longer depending on size.)
      • Top with pizza toppings and bake until cheese is bubbly.
    • Fry Bread
      • Pour batter into a 12 inch frying pan that you have melted about a Tablespoon of oil in.
      • I use Coconut oil and a med low heat.
      • Spread dough to the sides of the pan and put a lid on it.
      • When dough is brown on the bottom, turn it over to finish cooking.
      • I have Cooked the Fry bread without the Cheese and it turns out a little like Yorkshire Pudding.
  • Glucomannan Cheese Bread @ newchefnikki.blogspot.com (01/19)

• Glucomannan Versatile Bread @ recipes.sparkpeople.com (01/19)
  • Ingredients
    • Egg, fresh, 3 large
    • Baking Powder, 3 tsp
    • Garlic, 0.5 tsp
    • Onion powder, 1 tbsp
    • Coconut Oil, 1 cup
    • Water, tap, 1 fl oz
    • Glucomannan powder, 4 tsp
  • Instructions
    • Use an electric mixer to beat the eggs until fluffy
    • Keep mixer running as you add ingredients
    • Add everything except the Glucomannan and cheese
    • Slowly sprinkle the Glucomannan powder into the cold liquid (consistency of pudding)
    • Add the cheese last
    • Cook according to the type of bread you want

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Miscellaneous

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Nut Flours

• Bread in a Mug @ ohsweetmercy.com (12/19)

• Bread in a Mug THM-S @ youtube.com (wearyourvitamins.com) (01/19)
  • Ingredients
    • 1 whole large egg
    • 2 tbps flaxseed meal
    • 2 tbsp almond meal
    • 1/2 tsp baking powder
    • 1 tsp coconut oil (not melted)
    • Pinch of salt
    • Pinch of sweetener (Truvia)
  • Instructions
    • Whip the egg with a fork
    • Add the remaining ingredients
    • Mix well with a fork
    • Microwave for 1 minute (to 1 1/2 minutes)
    • Dump bread onto a plate
    • Slice into 2-4 rounds (like English muffins)

• Garlic Biscuits in a Mug @ ohsweetmercy.com (012/19)

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Nutritional Yeast

• Nooch Cheezy Biscuits @ geniuskitchen.com (high-carb recipe) (01/19)
  • Uses 2 cups flour and 1/2 cup nooch

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Oat Fiber

• Basic Keto Fiber Muffin @ ketodomain.com (01/19)
  • Ingredients
    • 3/4 cup oat fiber
    • 6 whole eggs
    • 1.5 tsp baking powder
    • 1/6 tsp salt
    • 6 tbsp grass-fed butter room temperature
    • 1.5 tsp psyllium husk powder
  • Instructions
    • Blend the oat fiber, eggs, baking powder, salt and butter with a mixer
    • Stir in the psyllium husk powder
    • Fill muffin tins half full
    • Bake at 350 deg F for 15 minutes
    • Allow to cool to separate easily from the muffin tin
  • Notes
    • You can add garlic powder and onion powder
    • You can add rosemary and cheese
    • You can drop them on a greased baking sheet and make biscuits

• Fantastic Flour Mix Biscuits/Bread @ lowcarbfriends.com
  • Ingredients
    • 1 TBS oat fiber
    • 1 TBS almond flour (or coconut flour)
    • 1/2 TBS parmesan cheese (not in basic Fantastic Flour Mix)
    • 1/2 TBS egg white powder
    • 1/2 TBS unflavored whey protein isolate
    • 1/4 tsp. baking powder
    • 1/4 tsp. glucomannan
    • pinch salt
    • approx 1/4 cup low carb milk
  • Instructions
    • Mix well in a 4" square micro dish
    • Nuke 1 min 30 secs in 1000 watt micro
    • Flip out of dish, slice into two thin slices or diagonally for two thick slices
    • Makes one perfect serving of 2 slices of 'bread'
    • OR nuke in custard cup for more of a biscuit shape
    • Spread with butter

• Nuke Queen's Awesome Bread (01/19)
  • Ingredients
    • 1 1/2 cups THM Baking Blend
    • 6 tbsp water
    • 2 cups egg whites
    • 1/4 tsp salt
    • 2/3 tsp Truvia
    • 3 tsp baking powder
  • Instructions
    • Mix ingredients together
    • Microwave for 9-10 minutes in an 8 1/2 by 4 1/2 pyrex loaf pan

• Oat Fiber Bread @ fruitofhands.blogspot.com (100% oat fiber) (01/19)
  • Ingredients
    • 1/4 cup oat fiber
    • 1/2 tsp. garlic powder
    • 1/2 tsp. onion powder
    • 1/4 tsp. salt
    • 3/4 tsp. glucomannan powder
    • 1/2 tsp. baking powder
    • small sprinkle of stevia extract (I've been using KAL)
    • 1/3 cup egg whites
    • 3 T. water
  • Instructions
    • Cook in microwave for 1 minute 30 seconds (or longer) until it's only
      slightly wet on top
    • You'll have to play with it as each microwave varies
    • I think this one took more like 2 minutes to be done
    • If you prefer not to use a microwave, you can bake this in a
      350° oven for 20-25 minutes or until done

• Oat Fiber Bread @ myproana.com (01/19)
  • Version #1
    • Microwave 10-calorie slice of bread
      • Mix 2 tablespoons oat fiber
      • A large pinch of baking powder
      • 3/4 tablespoon glucomannan <= THIS CAN NOT BE CORRECT!
      • 2 teaspoons egg white powder
      • Add water slowly, tablespoon by tablespoon until it's sort of runny
      • Microwave 2 minutes
      • Cut into two pieces, 10 calories each
      • Yes, it's dry; use lots of spices and sauces
  • Version #2
    • Ingredients
      • 3 tbsp oat fiber
      • 1 tbsp coconut flour
      • 1/4 tsp baking powder
      • Pinch of salt
      • 2 tbsp egg whites
      • 4 tbsp water
    • Instructions
      • Mix everything together in a bowl or mug
      • Microwave for 1 min 45 seconds
    • Notes
      • For Bread: add more salt
      • For Cake: add sweetener
      • This is more like a biscuit than wheat bread

• Oat Fiber Bread @ myproana.com (01/19)

• Parmesan Bread (THM FP Inspired) @ got2beglutenfree4me.blogspot.com (01/19)
  • Microwave Version (for one mug)
    • Ingredients
      • 1 TBSP Oat Fiber
      • 1/2 tsp Baking Powder
      • 1/4 tsp Guar Gum or Xanthan Gum
      • 1 TBSP Parmesan Cheese
      • 1 tsp Nutritional Yeast
      • Pinch of Sea Salt
      • Pinch of Sweetener
      • 2 TBSP Non Fat Greek Yogurt
      • 3 TBSP Egg White
    • Instructions
      • Mix dry ingredients together in your mug or bowl (Pyrex 1-cup measuring cup works)
      • Add liquid ingredients, and mix well
      • Mixture should be smooth, stretchy in appearance, and smell like bread
      • Place mug/bowl in microwave; cook on high for about 80 seconds
      • Pop bread out of mug/bowl onto paper towel; let it cool
      • Serve it as is, or slice it for a sandwich
  • Oven version (for 8 big muffins)
    • Ingredients
      • 1/4 Cup Oat Fiber
      • 2 tsp Baking Powder
      • 1/4 tsp Sea Salt
      • 1/4 tsp Sweetener
      • 1 tsp Guar or Xanthan Gum
      • 1/4 Cup Parmesan Cheese
      • 4 tsp Nutritional Yeast
      • 1/4 Cup Non Fat Greek Yogurt
      • 3/4 Cup Egg White
    • Instructions
      • Mix all dry ingredients together well
      • Add liquid ingredients and mix well
      • Fill each silicone muffin mold about 3/4 of the way full
      • This recipe should make about 8 bread muffins
      • Bake at 350 degrees for about 25 minutes, until golden
      • Use a butter knife to slip into one of them to see if it comes out dry
      • Let these sit in the pan to cool, for about 10 minutes
  • Variations
    • Add 1 tsp dried basil, 1/8 tsp garlic powder, and 1/8 tsp onion powder
    • Sprinkle Mozzarella cheese onto each muffin, before you take it out of the oven

• THM Swiss Bread FP (single serving) @ pinterest.com (01/19)
  • Ingredients
    • 1/4 cup THM baking blend
    • 1/2 tsp baking powder
    • 6 tbsp egg whites
    • 1 tbsp water
    • Pinch salt
    • Pinch sweetener
  • Instructions
    • Mix all ingredients well
    • Microwave for 1 min 30 seconds
    • OR bake at 350 deg F for 15 minutes

• White Bread (01/19)
  • Ingredients
    • 3 tbsp oat fiber
    • 1/2 tsp glucomannan
    • 1/4 tsp baking powder (or a little more)
    • Pinch sea salt
    • 1/4 cup egg whites
    • 3 tbsp water
  • Instructions
    • Mix dry ingredients
    • Add liquid ingredients and mix well
    • Microwave ~1 minutes in a 4-inch ramekin
    • Cool slightly; slice for a bun
    • Optionally, toast it
    • Add seasonings to ingredients if desired: garlic, onion, dill, etc
    • Author used half oat fiber and half whole psyllium husks

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Oat Flour

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Tortillas

• Corn Tortillas @ lotsalittlelambs.com (several good recipes) (01/19)
  • Dry Ingredients
    • 3 Tablespoons oat fiber
    • 3 Tablespoons coconut flour
    • 1 Tablespoon Masa Harina (I used Bob’s Red Mill)
    • 1 teaspoon glucomannan
    • 1/2 teaspoon psyllium husks
    • 1/4 teaspoon salt
  • Wet Ingredients
    • 1/2 cup water
    • 1 teaspoon rice vinegar
  • Instructions
    • Mix the dry ingredients together
    • Mix the wet ingredients together and then add them to the dry ingredients
    • With your hands make a ball of dough and slightly flatten it into a round
    • Divide it into 4 pieces
    • Pat each into a round and then press each piece on a tortilla press between a plastic liner
    • Carefully pull back the top layer
    • Lay it on your hand and pull off the other layer
    • Transfer to a skillet heated on about the lowest temperature on the stove
    • Cook for about 1-2 minutes on each side
    • I used a cast iron griddle, but a non stick skillet would probably work, too

• Masa Flour Tortillas @ nanaslittlekitchen.com (01/19)
  • Ingredients
    • 3/4 cup egg whites (or 6 egg whites + 2 tbsp water)
    • 2 tbsp Masa
    • 2 tbsp oat fiber
    • 1/4 tsp garlic powder
    • 1/4 tsp onion powder
    • 1 pinch salt
  • Instructions
    • Mix ingredients together until the batter is not lumpy
    • Spray an 8-inch pan with cooking spray
    • Place the pan on the lowest setting of the stove
    • Take the pan off the heat, add 3 tbsp of batter, and swirl to cover the pan
    • Turn the heat up to medium, and cook until done
    • Flip the tortilla and cook the other side
  • Notes
    • Recipe makes 6 tortillas
    • These taste like fresh corn tortillas (do not taste eggy)
    • Cut each tortilla into wedges or strips
    • Place them on a microwave plate
    • Cook 1 tortilla for about 2 minutes --> corn chips for nachos

• Oat Fiber Wrap @ lotsalittlelambs.com (01/19)
  • Ingredients
    • 2 tbsp oat fiber
    • 1 tsp glucomannan
    • 1/2 tsp psyllium husk
    • Pinch of salt
    • 4 tbsp water
  • Instructions
    • Mix dry ingredients
    • Add water and mix; batter will quickly set up
    • Form into a ball and flatten
    • Roll between two sheets of Saran Wrap until thin and flat
    • Cook on a heated dry iron griddle
    • Cook one side, flip, and cook on the other side
    • These wraps are simple, hold together well, and are flexible
  • Notes
    • Add 1 tbsp rye flour for a light rye wrap
    • Replace the oat fiber with 2 tbsp of coconut flour for a coconut wrap

• Sandwich Wraps @ wonderfullymadeanddearlyloved.com (12/19)

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Whey Protein

• Red Pepper Protein Bread Recipe
  • Ingredients
    • 1/2 red pepper (fresh, washed, and seeded)
    • 1 1/2 tbsp coconut flour
    • 1/4 cup of unflavored whey protein powder
    • 1/2 cup egg whites
  • Instructions
    • Bake at 320 deg F for about 35 mins
    • Use a silicone mini-loaf mold

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Yeast Bread

• Basic Low Carb Yeast Bread @ wonderfullymadeanddearlyloved.com (01/19)

• Briana's Basic Bread @ briana-thomas.com (01/18)
  • Ingredients
    • 3/4 cup Briana’s Baking Mix
    • 1/2 cup oat fiber
    • 1 T Knox gelatin
    • 2 tsp. baking powder
    • 1 tsp. THM Super Sweet Blend
    • 1/4 tsp. salt
    • 6 T very hot tap water
    • 1 1/2 tsp. instant yeast
    • 1 tsp. honey
    • 2 cups egg whites
    • 1/2 tsp. cream of tartar
  • Instructions
    • Preheat the oven to 350 degrees F
    • Prepare a bread pan (9"x5") by cutting a piece of parchment paper wide enough
      to cover both long sides and the bottom of the pan
    • Whisk the dry ingredients together
    • Whisk the yeast and honey into the water and set it aside for 5 minutes;
      it should foam and rise to show that the yeast is active
    • Beat the egg whites and cream of tartar together on high with a hand mixer for
      one minute; the egg whites should get nice and foamy
    • Add the dry ingredients and yeast mixture to the egg whites and fold them in
      on the lowest setting of your mixer; mix as little as possible!
    • Immediately pour the bread dough into the parchment-lined bread pan, smooth the top,
      and place in the oven
    • Do not grease the pan (fat causes egg whites to deflate)
    • Bake at 350 degrees F for 43-45 minutes
    • Take the pan out of the oven, slice along the two short ends to cut the bread away
      from the pan, and lift the loaf out of the pan using the parchment paper
    • Let cool on a wire rack for several hours or overnight, then slice
    • Store in the refrigerator (or freezer)

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Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on December 21, 2019

URL: http://www.bonniehill.net/pages/lcbread.html