The Best Keto Sourdough Bread - Perfect Keto (2023)

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Bread can be one of the hardest things to give up on a low-carb diet.

That’s where this keto bread recipe comes in. While a lot of keto-friendly bread is dense and crumbly, this sourdough is the opposite. It uses multiple leavening agents to achieve a moist, airy, chewy texture, with the perfect level of tanginess.

This low-carb sourdough bread is gluten-free, sugar-free, and grain-free, and it fits perfectly into a paleo or keto diet.

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The Secret to Great Low-Carb Bread

Like many keto bread recipes, this sourdough has almond flour and coconut flour as its base.

The trouble with these flour substitutes — and the reason so many keto breads are dense and dry — is that they don’t rise the way normal flour does.

(Video) The Best Keto Sourdough Bread

Coconut flour absorbs a lot of the moisture that would usually make bread rise, and almond flour is heavy, which makes it difficult to achieve a light, airy texture.

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This recipe addresses both of those problems. It uses psyllium husk to create chewiness and retain moisture, and three different leavening agents — egg whites, baking powder, and baking soda — to make sure the sourdough rises properly and doesn’t collapse under the weight of the flour.

The result is a deliciously tangy keto sourdough that actually looks, feels, and tastes like real bread.

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Make Your Own Psyllium Husk Powder for Keto Bread

Psyllium husk improves texture and moisture in low-carb breads. But not all psyllium husk is created equal.

(Video) Keto Sourdough Bread recipe - Low Carb Gluten free 4K

You can get psyllium husk in whole or powdered form, and the type you get actually makes a big difference when it comes to low-carb baking. You want to make sure you get whole psyllium husk — NOT pre-made psyllium husk powder.

The psyllium husk powder is very finely ground, and has had a chance to settle during storage. It will end up making your bread flat and dense.

Instead, buy whole psyllium husk and powder it yourself using a coffee grinder, spice grinder, or food processor.

This seems like a small detail, but it makes a much bigger difference than you’d think when it comes to the bread’s final texture.

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Can You Make Keto Sourdough Bread Without a Sourdough Starter?

The Best Keto Sourdough Bread - Perfect Keto (9)

Yes, you can. Normally, you make sourdough with a sourdough starter, which is flour that has been taken over by sourdough yeasts and lactic acid bacteria.

In traditional sourdough, the yeasts and bacteria eat sugars in the flour, producing acid that flavors the sourdough and carbon dioxide (CO2) that makes the bread rise.

When you aren’t using grains, sourdough starters don’t work so well. Fortunately, there’s an easy workaround.

(Video) Keto Gluten Free Sour Dough Bread

Without a sourdough starter, you need two things: something to make the bread sour, and something to make the bread rise.

For rise, this recipe uses egg whites, baking powder, and baking soda, which provide plenty of lift.

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For sourness, you hydrate the dough with a combination of buttermilk and either sauerkraut juice or apple cider vinegar. Together, they make the perfect tangy sourdough flavor.

Keto Low-Carb Sourdough Bread Tips and Substitutions

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Short on ingredients? Not a fan of dairy?

You can modify this sourdough recipe to suit your diet, or to make use of whatever you have in the pantry. Here are a few tips:

  • No buttermilk? No problem! Take 3/4 cup normal milk and squeeze the juice of half a lemon mixed into it. You’ll end up with an excellent buttermilk replica. You can also just use kefir, if you have it.
  • Dairy-free. You can also replace the buttermilk with 3/4 cup coconut milk and the juice of half a lemon, and replace the melted butter with olive oil. The result is a delicious dairy-free sourdough.
  • Make keto sandwiches. This recipe makes for a delicious sandwich bread that fits your ketogenic diet macros. Just swap your baking tray for a loaf pan. Once the bread cools, slice it into pieces and add mayo, cheese, salami, cold cuts, lettuce, tomato — whatever you want.
  • Change the shape. You can adapt the shape of this bread in a lot of other ways, too. Sourdough baguettes, muffins, loafs, burger buns — this recipe works for all of them! Just note that you may have to shorten the baking time by 3-5 minutes for muffins or other smaller baked goods.

Make your own mayo. This sourdough calls for egg whites, which means you’ll be left with quite a few egg yolks. Don’t let them go to waste! Instead, whip them up into a delicious mayonnaise, then serve it with the low-carb sourdough bread, avocado, and some meat and cheese for a tasty keto meal.

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The Best Keto Sourdough Bread

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This keto sourdough bread recipe takes under an hour to make and yields airy, delicious sourdough rolls that are perfect for keto sandwiches.

(Video) This is Keto Bread - It's the Best!

  • Author: Corina Nielsen
  • Total Time: 45 minutes
  • Yield: 8 rolls 1x

Scale

Ingredients

  • 1 ½ cup almond flour
  • ⅓ cup psyllium husk
  • ½ cup coconut flour
  • ½ cup flax meal
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder
  • 1 teaspoon sea salt or kosher salt (plus extra for topping)
  • ¾ cup egg whites (about 6 large egg whites)
  • 2 whole eggs
  • ¾ cup buttermilk
  • ½ cup sauerkraut juice or apple cider vinegar
  • ½ cup warm water
  • 3 tablespoons melted butter
  • 1 teaspoon Italian seasoning (optional)
  • 1 scoop Perfect Keto Unflavored Whey Protein
  1. Preheat oven to 350F degrees and line a baking sheet with a silpat or parchment paper. Set aside.
  2. Add all dry ingredients to a large bowl (almond flour, psyllium husk, coconut flour, flax meal, 1 teaspoon salt, baking powder, and baking soda. Whisk well to combine.
  3. In a separate bowl add egg whites, eggs, buttermilk, sauerkraut juice, and water. Whisk until frothy on top.
  4. Slowly add wet ingredients to dry ingredients. Mix well just until incorporated.
  5. Divide and portion dough into small loaves. Use a kitchen scale to make rolls all equal in size.
  6. Score the tops of each roll with a sharp knife. Bake for 30 to 35 minutes until the bottoms and edges of each roll are light golden brown.
  7. Remove from oven and brush tops of each roll with melted butter, then sprinkle with a little salt and Italian seasoning. Place back in the oven under broil for 2-3 minutes until tops are a deep golden brown and crisp. Keep an eye on the rolls to make sure you do not burn them.

Nutrition

  • Serving Size: 1 roll
  • Calories: 263
  • Fat: 20g
  • Carbohydrates: 12g (Net: 2g)
  • Fiber: 10g
  • Protein: 12g

Looking for more keto recipes? We’ve got you covered!

Our recipe archives has hundreds of the best low-carb recipes that will keep you in ketosis.

And if you’re new to the ketogenic diet, this complete beginner’s guide to keto has everything you need to get started today.

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(Video) How To: Keto Sourdough Bread 3NET CARBS PER SLICE!

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FAQs

Is sourdough bread good for a keto diet? ›

A standard sourdough loaf is made from two simple ingredients, flour and water – or three, if you add salt. So standard sourdough isn't keto, because standard, all-purpose flour is made from grain (usually wheat), meaning it's high-carb . Therefore, anyone following a strict ketogenic diet should avoid it.

Is sourdough bread better for low carb diet? ›

As mentioned earlier, sourdough bread will have less calories and carbohydrates than their conventional bread counterparts due to the consumption of starches and sugars at the fermentation stage of making sourdough bread.

Is sourdough bread good for weight loss? ›

According to some research, sourdough-leavened wholemeal bread can help a person lose excess weight. This effect is due to the combined glycemic index (GI) and glycemic load (GL) ratings.

Does sourdough bread have lower carbs? ›

As the carbohydrates of sourdough bread are lower because of the fermentation process, the number of calories will also be slightly lower. However, the number of calories will still differ depending on the type of flour used and its fermentation time.

How many net carbs are in sourdough bread? ›

Sourdough bread (1 medium slice) contains 16.1g total carbs, 15.4g net carbs, 0.8g fat, 3.3g protein, and 84 calories.

Can I eat keto bread everyday? ›

If you are on low-carb or keto, within the realms of being sensible and eating whole unprocessed foods, you might have 50-100 grams of carbs to play with, and you can choose where you want to get that from. And if it's bread every now and again, then absolutely, enjoy it!

How many pieces of keto bread can I eat? ›

If you follow the keto diet, you have a very strict carbohydrate limit to adhere to — and depending on what else you eat in a day, you may only be able to enjoy an open-faced sandwich. "People eating keto breads should keep in mind that the nutrition facts apply to one serving, usually one slice," says Valdez.

Is sourdough bread better for you? ›

Sourdough bread contains higher levels of vitamins, minerals, and antioxidants than other breads. It also contains lower levels of phytate and therefore allows your body to absorb the nutrients it contains more easily than those in regular bread.

Can diabetics eat sourdough? ›

Research does suggest that the fermentation process that helps create sourdough bread, reduces the glycemic response when people with diabetes eat sourdough bread compared to traditional bread.

Is sourdough anti inflammatory? ›

Sourdough bread is one of the surprising fermented foods that provide healthy probiotics to help heal your gut—key in helping to reduce inflammation!

Which bread is good for weight loss? ›

Whole grain bread is the healthiest pick for weight. It provides you with the nutrition of several whole grains like oats, barley, corn and others. Whole grain means whole kernel -the bran, germ and endosperm, which makes them highly nutritious.

What's the healthiest sourdough bread? ›

Whole grain sourdough bread

Does sourdough bread make you bloated? ›

'Sourdough bread is often made using various wheat-based flours. Just like conventional bread this can lead to us feeling bloated if eaten in large amounts, or due to the gas produced in our gut in response to any prebiotics in the bread,' says Sarah.

How many calories are in 2 slices of sourdough? ›

You would need to do specific detailed calculations for an accurate measure, however, on average 2 slices of sourdough bread weighing 64g each will contain around 348 calories.

How many carbs should I consume daily to lose weight? ›

For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.

Is sourdough healthier than white bread? ›

The bottom line. Sourdough is a healthier alternative to regular white or whole wheat bread. Although it has comparable nutrients, the lower phytate levels mean it is more digestible and nutritious. The prebiotics also help to keep your gut bacteria happy, and it may be less likely to spike blood sugar levels.

Is sourdough bread unhealthy? ›

Sourdough bread is a rich source of vitamins and minerals. However, the same qualities that make sourdough bread so healthy can also create complications for people with certain medical conditions. Sourdough bread is particularly rich in nutrients that the body can easily absorb.

How many carbs can you have on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Is sourdough bread low sugar? ›

Keri Says: Though it's comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up.

Does fermentation reduce carbs? ›

One of the beauties of the fermentation process is that it actually lowers the carbohydrate count of the food you are fermenting. Fermentation occurs when bacteria feasts off of the carbohydrates found in a food.

Why do I keep gaining weight on keto? ›

People who consume too many calories may gain weight, even if they are in a state of ketosis. High fat foods tend to contain many more calories than foods that are high in carbohydrates and proteins. It is, therefore, important that people keep track of the number of calories that they consume.

Is popcorn keto friendly? ›

Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.

How long can you stay on keto? ›

Registered dietitians warn that nutrient deficiencies may be possible if you're on it for too long. Stick to the keto diet for three to six months max, says Mancinelli, noting that some people opt to cycle in and out of the diet throughout the year.

Can I eat oatmeal on keto? ›

Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs.

Can I eat apples on a keto diet? ›

2. Apples. An apple a day may keep the doctor away, but it really has no place on a keto diet. One medium apple has more than 20 g of net carbs — enough to blow someone's entire carb allotment for the day.

Can I eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Can you eat sourdough bread everyday? ›

Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health.

What happens if you eat too much sourdough bread? ›

1. Bloating. The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.

Does sourdough bread raise cholesterol? ›

Conclusions: In summary, 6-week consumption of whole grain wheat sourdough bread did not significantly modulate serum lipids in NGI or HGI adults; however, it significantly increased LDL-cholesterol, TAG and TAG:HDL-cholesterol in participants with the APOE E3/E3 genotype.

Does sourdough spike blood sugar? ›

Sourdough's Effect on Blood Sugar

Despite its significant carbohydrate content, sourdough bread has a glycemic index of 53 -- making it a low-glycemic-index food. As with other low GI food, sourdough bread will likely cause a gradual increase in blood sugar levels rather than a spike.

What is the best bread for a Type 2 diabetic to eat? ›

The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar.

What bread does not turn into sugar? ›

Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI.

Which bread is good for arthritis? ›

The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free).

What is the fastest way to reduce inflammation in the body? ›

Simple rules of thumb for anti-inflammatory eating:
  1. Eat more plants. Whole plant foods have the anti-inflammatory nutrients that your body needs. ...
  2. Focus on antioxidants. They help prevent, delay or repair some types of cell and tissue damage. ...
  3. Get your Omega-3s. ...
  4. Eat less red meat. ...
  5. Cut the processed stuff.
13 Aug 2019

What kind of bread is best for inflammation? ›

white bread) are packed with powerful antioxidants and bioactive compounds that can prevent free radical damage and reduce inflammation. But on the flip side, your blood sugar can spike from eating too many refined, low-fiber carbs.

How many slices of bread should I eat a day to lose weight? ›

But if you're aiming to lose weight, you might want to stick to 8 slices per day and that is depending on your carbohydrate intake throughout the day.

What should I have for breakfast to lose weight? ›

14 Healthy Breakfast Foods That Help You Lose Weight
  • Eggs. Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1). ...
  • Wheat Germ. ...
  • Bananas. ...
  • Yogurt. ...
  • Smoothies. ...
  • Berries. ...
  • Grapefruits. ...
  • Coffee.
3 Sept 2018

How do I reduce belly fat? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

Is sourdough bread low sugar? ›

Keri Says: Though it's comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up.

How many carbs can you have on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Is eating sourdough bread good for you? ›

Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health. Sourdough bread has small to moderate amounts of: iron, manganese, calcium, B1-B6, B12, folate, zinc, potassium, thiamin, niacin, riboflavin, selenium, iron, manganese, magnesium, phosphorus, and vitamin E.

How does sourdough bread affect blood sugar? ›

Sourdough Bread

Even though it's made with white flour, sourdough can impact blood sugar less because of the fermentation process. The carb molecules are altered during fermentation, lowering the glycemic index to improve blood sugar and insulin response12.

What is the healthiest sourdough bread? ›

For the healthiest sourdough bread, choose a variety made with whole wheat flour. Not only will you soak up the bread's natural probiotics, you'll get extra fiber, protein, and minerals, too. You can also make your own sourdough bread at home.

Can a diabetic eat sourdough bread? ›

Wholegrain or sprouted grain sourdough breads have been shown to moderate the blood sugar response after eating. The long, slow fermentation associated with sourdough bread has numerous benefits for digestibility.

What bread does not turn into sugar? ›

Sourdough contains less sugar, even when made with white flour. Both light and dark rye bread have a relatively low GI.

How can I speed up weight loss in ketosis? ›

7 tips for reaching ketosis faster
  1. Significantly reducing the carbohydrate intake. ...
  2. Increasing physical activity. ...
  3. Fasting for short periods. ...
  4. Increasing healthful fat intake. ...
  5. Testing ketone levels. ...
  6. Checking protein intake. ...
  7. Consuming more MCT oil.
28 Jan 2019

How long can you stay in ketosis? ›

While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White Plains, New York. Keene recommends staying on keto for six months max before reintroducing more carbs to your diet.

How many days does it take to go into ketosis? ›

It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.

What happens if you eat too much sourdough bread? ›

1. Bloating. The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.

Is sourdough bread inflammatory? ›

Another option if you're looking for anti-inflammatory grains is sourdough bread. Since sourdough is created through fermentation, its vitamins are richer and more easily digested. It's low-glycemic, meaning it won't spike your blood sugar, and it also contains prebiotics that form during the fermenting process.

Which bread is good for weight loss? ›

Whole grain bread is the healthiest pick for weight. It provides you with the nutrition of several whole grains like oats, barley, corn and others. Whole grain means whole kernel -the bran, germ and endosperm, which makes them highly nutritious.

Does sourdough bread raise insulin levels? ›

Generally, participants who ate the sourdough bread had lower blood sugar and insulin levels than those who ate the breads fermented with baker's yeast ( 3 , 21 , 22 , 23 ). Sourdough fermentation produces changes in the bread that may help control blood sugar better than bread made using traditional baker's yeast.

What is the best sourdough bread for diabetics? ›

This is the reason pumpernickel bread is one of the better choices for a diabetes diet. Genuine pumpernickel uses a sourdough starter. Of course, this means you must read labels. The best place to find real sourdough pumpernickel is among the artisan breads at the grocery store, not in the bread aisle.

Does sourdough bread raise cholesterol? ›

Conclusions: In summary, 6-week consumption of whole grain wheat sourdough bread did not significantly modulate serum lipids in NGI or HGI adults; however, it significantly increased LDL-cholesterol, TAG and TAG:HDL-cholesterol in participants with the APOE E3/E3 genotype.

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