Maria .Recipes Keto Enthusiast, Indian Food Lover
Posts From Category: bread

Microwave breads are a very common item on ketogenic diets. The most common ones, made with almond flour, are slightly expensive and higher in carbs, so I like to make mine with flax. However, flax has a somewhat... peculiar flavor. So I mixed it with sesame and got a wonderful result: when had on its own it still has a strong flavor, but it is perfect for sandwiches or toast. And of course you can add some garlic powder and herbs to make it extra aromatic. If you like my recipes, don't forget to [subscribe](http://maria.recipes/subscribe), which will also give you access to the **Keto Recipe Recommender**. * 1 egg * 1 tbsp olive oil * 4 tbsp flax seeds, whole (30 g) * 3 tbsp sesame seeds, whole (30 g) * 1/3 tbsp psyllium husk powder * 1/2 tsp baking powder * 1/4 tsp salt * 1/2 tsp apple cider vinegar * 1-2 tbsp water * **Process** 1. First, powder the seeds in a blender. Then, mix them with the salt, baking powder and psyllium husk. 2. In a separate bowl, mix the egg, oil, 1 tbsp water and vinegar. Then add the seed mixture to it. You can use an extra 1-2 tbsp water if you need. It should have a thick consistency, like clay. 3. Put the dough in a greased microwave-safe mold (or in 3 individual molds) and microwave for about 3 minutes or until it is completely set. 4. Wait for it to cool down before cutting into it. * **Nutritional information**, _per serving (makes 3 servings)_ * 163 kCal * 5.3 g total carbs * **1.5 g net carbs** * 3.8 g fiber * **5.2 g protein** * 14.3 g fat

One of the most common breakfasts for Indian folks, now in a Keto version. Suitable for vegetarians and vegans, and perfect for those who miss their traditional Indian food. And if you like parathas, you can also check out my [broccoli paratha](http://maria.recipes/broccoliParatha), and of course, don't forget to [subscribe](http://maria.recipes/subscribe) to get access to the **Keto Recipe Recommender**. * Ingredients for the Flax Roti * 1/2 cup of cauliflower rice (60g) * 1/8 cup of red onion, chopped (20g) * 2-3 tbsp chopped coriander * A pinch of asafoetida (optional) * 1/4 tsp cumin powder * 1 green chili, finely chopped * Red chili powder to taste * Pinch of garam masala * Salt to taste (about 1/4 tsp) * **Process** 1. Prepare the flax roti dough like in the [original recipe](http://maria.recipes/flaxRoti). 2. Mix all the ingredients for the filling. 3. Divide the dough into five and the filling into five. 4. Take one piece of dough, divide into two and make two disks that are the same size, as thin as possible (less than 1 mm). 5. Put a portion of the stuffing on one of the disks, lightly water the edges, then put the other disk on top. Use the rolling pin to seal the edges, very carefully so it doesnt break. Then, gently roll the whole paratha. 6. Cook like you would a normal paratha, using 1 tsp of oil. * **Nutritional information**, _per paratha_ * 185 kCal * 13.2 g total carbs * **1.7 g net carbs** * 11.5 g fiber * **6 g protein** * 14.6 g fat

Soul bread is a very popular option for ketoers who miss sandwiches and toast. This is my take at it, which results in a spongy, soft, slightly sweet bread, amazing for grilled cheese! With these amounts you will get pieces of bread on the smaller side, so if you want bigger slices, just double all the ingredients and use the same breadloaf pan.
  • 6 heaping tablespoons of cream cheese (180 g)
  • 80 g unflavored whey protein
  • 1/8 cup olive oil (27 g)
  • 1/8 cup of greek yogurt (31 g)
  • 1/8 cup heavy whipping cream (30 g)
  • 2 eggs
  • 1/2 tsp apple cider vinegar
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • 1 and 1/4 tsp psyllium husk powder (3 g)
* **Process** 1. Preheat the oven to 180C. 2. Blend the eggs, yogurt, cream, oil, vinegar and cream cheese. 3. Mix the whey protein, salt, baking powder and psyllium husk powder. 4. Add the dry ingredients into the wet ones and mix well. 5. Pour onto a greased breadloaf pan (if you prefer, you can put some parchment paper on the inside of the pan instead of greasing it). 6. Bake at 180C for 45-50 minutes or until a toothpick inserted in the middle comes out clean. If it starts getting too golden on the top, cover with aluminum foil to avoid it burning. 7. Wait until it is completely cooled down to slice. * **Nutritional information**, per slice (makes 16 slices) * 79.5 kCal * **0.65 g net carbs**, 0.15 g fiber, 0.8 g total carbs * 6.4 g fat * 6.4 g protein

A simple, 5 ingredient recipe to make broccoli parathas stuffed with cream cheese. They are amazing with some pickle for breakfast! And if you are vegan, you can use some almond cream cheese instead of regular cream cheese.
  • 1/2 bunch of broccoli (250 g)
  • 3,5 tbsp psyllium husk powder (28 g)
  • A big pinch of salt
  • 8 tbsp (120g) cream cheese (you can substitute for paneer if you want)
  • 4 tsp ghee
  • Spices to taste (optional)
* **Process** 1. Cook the broccoli (boil or steam) until fork tender, without overcooking so it doesnt lose the green color. 2. Blend the broccoli with 2 tbsp water. 3. Add the psyllium husk powder and salt to the broccoli puree, along with other spices if you want (some garlic powder and onion powder could be great!) and mix until you have a dough. 4. Divide the dough into 8 equal parts. 5. Using a chakla or a rolling pin (i like to cover my surface with plastic wrap to avoid any stickiness - by putting a bit of water on the surface first, the plastic wrap won't move when you roll), roll each part into a very thin disk of about 1 mm thickness. 6. Take a disk, spread 2 tbsp cheese on it, then put another disk on top. Pinch the edges to seal. 7. Melt 1 tsp of ghee on a non stick pan over medium high heat. Cook the paratha for 3-4 minutes on one side until it is brown, then filp and cook further 2-3 minutes. 8. Cook all four parathas this way and serve with a low carb pickle. * **Nutritional information**, per paratha (recipe makes 4) * 144 kCal * **4.2 g net carbs**, 6.8 g fiber, 11.1 g total carbs * 13.7 g fat * 4.2 g protein

Most low-carb breads use eggs, and the only vegan ones I have come across all contain vital wheat gluten. I don't mind consuming gluten every now and then, but I like having some paleo vegan options available as well. This recipe is a godsend. The texture of these breadbuns are amazing! The only issue with these in my opinion is that the agar gives a bit of an aftertaste, but you can substitute the agar eggs for flax eggs instead, which would also decrease the carbcount significantly. Little tip: if the bread seem to be puffing up a lot in the oven, but they deflate and end up being empty inside when they cool down, try reducing the baking powder a little bit.
  • 1 cup of almond flour (110 g)
  • 4 tbsp psyllium husk powder (30 g)
  • 2 tbsp agar flakes OR flax seeds ground + 6 tbsp boiling water (can be substituted for 3 egg whites if not vegan)
  • 1 tsp salt
  • 1 and 1/4 tsp baking powder
  • 1,5 tbsp apple cider vinegar
  • 2 cups of boiling water
* **Process** 1. Preheat the oven to 200C. 2. Mix the agar with the 6 tbsp water. If it doesn't dissolve, put in the microwave for a minute until it is well dissolved and very thick. 3. Mix all the dry ingredients. Put them in a food processor and add the agar. Mix until you have a crumbly dough. 4. Add 1,5 cups of water and mix. Add the rest of the water as needed to get a sticky and firm dough. 5. Divide the dough into 8 equal pieces and form little balls with them. 6. Put in a baking tray and bake for 40 minutes or until when you tap the bottom, they sound hollow. * **Nutritional information**, per bun * 66 kCal * **2.5 g net carbs**, 4 g fiber, 6.5 g total carbs * 1.9 g fat * 7.7 g protein

It is no news that i love indian food. One of my favorite things about it is roti and naan - so of course i suffer their loss when i do keto. I have struggled to find good egg-free recipes for keto bread; my recipe for [coconut roti](http://maria.recipes/coconutRoti) is delicious but coconut flour is quite expensive. So - here comes flax roti to the rescue! These are only 1 g net carb per roti (!!!), they are super soft, they actually puff up a little bit when cooking them like real roti do, and they can be stuffed to make parathas (recipe coming soon). Also, you can make a big batch and freeze them individually. Awesome :D
  • 1 cup (150g) flax seeds, ground
  • 2.5 tbsp psyllium husk powder(20 g)
  • 1/2-3/4 tsp salt (to taste)
  • Spices to taste; I like 1/4 tsp garlic and 1/4 tsp onion
  • 1 cup water
  • About 2 tsp olive oil to cook
  • Optional: about 3 tbsp coconut flour for rolling
* **Process** 1. Mix the dry ingredients. 2. Add boiling water (start with 3/4 cup of water and add more depending on how much is needed). Knead it a little with your hands to make sure it is even. You should have a very sticky but quite firm dough. 3. Divide the dough into five. Make a disk with each piece; if they dry up, wet them so it is easier to make the disk. 4. For forming them, you can either use coconut flour and form as you would a normal roti (i used a chakla) or you can put it between plastic wrap and use a rolling pin or press them down into a thin disk of about 2 mm thick. 5. Cook over medium-high heat on a lightly greased pan or tawa for about 2 minutes per side. * **Nutritional information**, per roti * 179 kCal * **1 g net carbs**, 11.1 g fiber, 12.1 g total carbs * 5.6 g protein * 14.5 g fat

If you miss eating fajitas, or having curry with chapati... this recipe is for you! You will get really soft tortillas/chapati, with a light coconut flavour, that pairs well both with meats and veggies :)
  • 1/2 cup (60g) coconut flour
  • 2 tbsp (16 g) psyllium husk powder
  • 1/3 tsp salt (omit if using stock)
  • 1 cup of water or stock
  • 1/4 cup (60g) butter or coconut oil
  • Optional: spices to taste (I like to add 1/4 tsp garlic powder and 1/4 tsp onion powder)
  • 5 tsp oil, for cooking
* **Process** 1. Melt the butter or coconut oil. Mix separately the coconut flour, psyllium husk powder, spices and salt, then incorporate the butter. 2. Add the water or stock, hot (almost boiling). Incorporate and mix until you have a sticky dough. 3. Now you have to act fast or else the dough will dry out: divide it into four balls. Knead each one a bit, then put in between two pieces of plastic wrap, and form a disk using a rolling pin or flattening it with a tray; it should be 2-3 mm thick. Then take something round (like the lid of a pan) and use it to cut the roti. 4. Proceed this way for four tortillas. For the fifth one, use the remaining pieces you cut out of the others. If you prefer, you can just divide the dough in five and make 5 roti from the beginning, without cutting them out (although they won't be as round). 5. Put a teaspoon of oil in a pan over high heat. Fry the roti about 2 minutes per side until golden. 6. Keep in a cloth so they remain soft until you eat them, or let them cool down and freeze individually, separated by some parchment paper. * **Nutritional information**, per tortilla (makes 5 in total) - 189 kCal - **1.9 g net carbs**, 4.6 g fiber, 6.5 g total carbs - **2.6 g de protein** - 17.7 g fat

Lately I have been experimenting with high-fat-low-carb cooking for my father, who is giving a go at the ketogenic diet. He has been doing pretty good, but was always complaining about not having bread to dip the sauce in... So I perfected an easy, microwave recipe for anybody in a similar situation in which they cannot eat bread: keto, paleo or gluten-free, you will like this! The flavor of flax is quite strong, but by using extra virgin olive oil, the final result tastes mostly like olive oil, and is very good with cheese, guacamole, egg, or even jam! Just remember - when it comes to flax meal, it´s best if you grind it at home, so it doesn´t lose nutrients :) BreadInside
  • 100 mL of flax seeds, ground
  • 1/2 tsp baking powder
  • A pinch of salt
  • 1 egg
  • 1 tbsp extra virgin olive oil
  • 2 tbsp water
* **Process** 1. Blend the egg, oil and water until foamy. In a separate bowl, mix the flax meal, baking powder and salt. 2. Incorporate the liquids into the flax mixture and mix well; let it rest for 5-10 min. It will look a bit runny in the beginning but the texture will thicken after it rests. 3. Divide into three separate molds; I use silicone muffin molds for this. You can sprinkle some sesame seeds on the top if you want. 4. Microwave on high for 2 minutes or until it sets. * **Nutrition info**, _per bun (makes 3)_ - 107 kcal total calories - 7 g fat - 0.8 g net carbs - 4.72 g protein

  • 200 g cooked rice
  • 50 g flour
  • 50 g yogurt
  • Salt, to taste (1/4 tsp)
* **Process** 1. Put all the ingredients in a container. 2. Add about 1/4 cup of water and blend. Add more water a bit at a time. 3. Blend until you get a smooth consistency, like crepe batter. 4. Let it sit for 10 minutes. 5. In a nonstick pan on medium-high heat, slightly greased, pour a splash of the batter. 6. Tilt the pan to the sides so the batter distributes properly. 7. Leave 1-2 minutes on that side and then flip over with a espatula. - Be careful in this step because dosas could break. - If it does break, pour a little bit of batter on the crack and let it set. 8. Cook on the other side for two more minutes and transfer into a plate. Serve plain with chutney or stuff it!

  • Para the dough: 1 cup flour, 1/4 tsp salt, 1/3 cup water (depends on the flour, add little at a time)
  • 1/2 cup cooked green peas
  • 1/2 tsp whole cumin seeds
  • 1/2 tsp cumin powder
  • Salt (to taste)
  • 1/4 tsp chili (to taste)
  • 1/8 tsp asafoetida
  • Optional: black pepper
  • Optional: 1 tbsp fresh coriander
* **Process** 1. Make the dough in the same way as for roti/chapati. 2. To make the filling: mash everything together with a fork. Taste for salt. 3. Divide the dough into four balls. * With each one, form a disk (slightly thicker in the center) * Put about a tbsp of the filling on top of the disk * Seal the edges on top * Form the paratha with a rolling pin, flour and lots of care. 4. Cook in a pan or tawa over medium-high heat. 5. Once cooked, spread some butter on top while it is still warm.