How do you make low carb high protein bread? The most famous bread is high-carb including wheat bread. Fun Fact: A slice of whole wheat bread has 17g of carbs, which is higher than white bread. One of the main causes of high carbohydrates is gluten grains like wheat, barley, and rye.
There’s no doubt these foods can be healthy. However, the main issue is they’re also high in carbohydrates. This is a situation you’ll want to avoid if you’re a low-carb diet, have a wheat/gluten allergy, or are suffering from an autoimmune disease like celiac disease. In these situations, it’s important to swap in ingredients that are good substitutes for ones like wheat flour.
What’s the problem with gluten? In recent years grain and gluten-free diets have been trending. There are various reasons people go on these diets. However, one of the main ones is that these ingredients are high-carb.
Whole grains are definitely healthy including whole wheat. However, if you have to consume less than 50g or 25g of carbs per day you can’t really eat a slice of bread with over 15g of the macronutrient. The good news is there are other flours you can swap in to keep the bread high-protein yet also low-carb.
What Makes Bread High-Carb?
There’s no question bread can be healthy. Fun Fact: The first grain was crushed about 8000 BC with the first Egyptian grinding stone. Bread includes many healthy ingredients including grains. Wheat grains are the most well-known for making bread.
However, there are others that also contain gluten. They include barley, rye, spelt, and bulger. Gluten is actually a combination of two different proteins. These bread can be super-healthy and especially when they’re made with whole grains.
However, if you’re on a low-carb diet then you’ll want to avoid blood sugar spikes that can be caused by these grains. This happens faster with refined grains. However, due to the high carbs/sugars, it still happens with whole grains. For example, while white bread has 13g of carbs, whole wheat bread actually has 17g.
There are some other ingredients that might cause bread to become high-carb. Some store-bought bread have a surprisingly high amount of sugar. This is another food that causes blood sugar spikes. One tablespoon has 13g of carbs. So, when combined with refined flour it’s clear why this is an issue.
One of the options is to just swap in other grains. The problem is while they’re lower in carbs, they’re not much lower. For example, 1 cup of buckwheat flour has 88g of carbs. The good news is that it’s a “complete protein” and has all of the 9 essential amino acids (EAAS). However, it’s also quite high in carbs.
One step you can take is to use sprouted carbs. It’s believed that this makes it easier for your body to process the carbs. Another benefit this provides is it can provide more nutrients since the sprouted grain is between a seed and wheat plant.
However, if you want to significantly lower your bread’s carbs you should consider non-gluten flours. There are also many non-grain flours that can help to make your bread even lower in carbohydrates.
Low Carb High Protein Bread
1. Coconut Flatbread
If you’re a fan of flatbread then try it with protein from coconut flour, eggs, milk, and parmesan cheese. You’ll be getting lots of “complete proteins” from most of these ingredients. They include lots of the 9 essential amino acids (EAAs) we have to get from food.
2. Cheese Garlic Bread
This one is a low-carb version of the classic Italian bread. It includes low-carb and high-protein flours including almond and coconut flours. You also get more protein from yeast and eggs. We often focus on the (good) cholesterol in eggs but it’s also a high-protein food. When combined with the flour and yeast you’re getting tons of good protein with this flavorful bread.
3. Low-carb Cornbread
This is a hearty bread that quite honestly isn’t the healthiest bread on the planet. If you want to make it healthier swap in coconut flour, baby corn, and eggs. You’ll also get some healthy fat from coconut oil and almond milk. This version has the full flavor of old-school cornbread minus the high carbs and bad fats.
4. Subway Bread
Fun Fact: Subway’s lowest-carb bread is for its mini-subs. This bread is very similar to the original version but swaps in almond flour and egg whites for protein.
5. Coconut/Almond Bread
This one provides triple the protein of most bread. That’s because you get almond and coconut flour, along with flaxseed meal. There’s even more protein from eggs. Healthy fat is provided by coconut oil and This is a recipe you should definitely try out.
6. Almond Buns
Almond buns provide protein from eggs and almond flour and butter. Buns are one of the most popular dinner foods that pair well with many kinds of evening dishes. One of the main features you get is the softer texture compared to other bread. It’s definitely a hearty food to consider adding to your next evening meal.
Health Benefits of Bread
There’s some debate about whether or bread is healthy. It’s a loaded question. There are several factors. For example, store-bought white bread is easily one of the least nutritious pieces of bread available. The wheat grains have been processed so much they have almost no nutritional value. Then there’s the added sugar and salt.
One of the main issues today is the use of grains and wheat in bread. People have been eating wheat bread for thousands of years. There are some people who have to avoid gluten for diet or health reasons. However, whole grains are very healthy and it’s very tough to swap out an entire food group.
Bread can be an excellent source of protein. That’s due to ingredients like flour. Whether if it’s from wheat, buckwheat, coconuts, almonds, or seeds these are good sources of protein. You get more protein from other ingredients like eggs, dairy, and seeds.
You can also get other nutrients from bread. They include healthy fats. This is provided from different ingredients like milk, heavy cream, and cream cheese. This provides many health benefits including brain/heart health.
Another big plus of healthy fats is they can help you feel fuller. That’s because there are 2x more calories in fat versus protein and carbs. This makes the bread more filling so you’ll be less likely to get the munchies between meals.
Then there are the vitamins, minerals, and antioxidants you can get from bread. They’re based on the individual ingredients. However, you can get lots from different things added to bread-like flour, dairy, nuts, and berries.
Another plus of bread is that it’s easy to control portion sizes. For example, you can have a slice of bread, one muffin, etc. This makes it easier to reduce calories and carbs, for example. You could even make a small loaf when preparing low carb high protein bread.