Low-carb, keto bread loaded with seeds, fiber, healthy fat and phytonutrients.
Before we talk about this keto bread.
Simply known as, the best seeded loaf there ever was.
Let’s talk about the what and the why.
What is keto anyway?
The ketogenic diet, or keto for short, uses fat to burn fat. When we eat a high fat/low carbohydrate diet our body works through the elimination of glucose. Typical diets convert carbs {sugars} into glucose and if these levels become too high, extra calories are much more easily stored as body fat which results in unwanted weight gain.
However, when glucose levels are cut off due to low-carb eating, the body starts to burn fat instead and produces ketones that can be measured in the blood. When your body begins to produce enough ketones, you will be in a state of ketosis.
So, why does this matter to me?
The keto diet matters to me for three reasons. Weight loss, blood sugar stability and inflammation. Weight loss is what initially drew me to the keto diet. But my improved mood, consistent energy and stable appetite has really captured my attention.
In the past food ruled me. I used to graze all day, never feeling full, even after balanced meals. I used to get massive dips in energy and mood. But eating high amounts of fat is satiating and stabilizing. And this new way of eating has saved me from a lifetime of hanger.
It isn’t a secret that I love vegetables. I’ve based my entire blog around them. For the past six years here, and especially my years working as a health coach, I’ve touted the benefits of a plant-based diet. But vegetables, and especially fruits, are high in carbs, so those two foods must be eaten in moderation.
Which is depressing because I love eating unlimited amounts of vegetables, and fruit. Keto is not easy, and it takes a considerable amount of planning and trial and error to see what works for you, but, I think I’ve found a way to make it work. This is what currently makes up my strict keto diet.
Healthy fats: avocado oil, coconut oil, MCT oil, olive oil, ghee, grass-fed butter.
Greens: spinach, kale, arugula, all the lettuces.
Veg: broccoli, cabbage, brussels sprouts, cauliflower, jicama, radishes.
Fruits: avocados, strawberries, blueberries, watermelon.
Proteins: eggs, cheese, salmon, grass-fed protein on occasion.
Seeds: chia, flax, pumpkin, sunflower.
Even though I feel really satisfied, there is one thing I really miss on the keto diet. And that’s bread. I can’t even say I miss carbs {that sounds crazy I know}, because your body adjusts to not having them. But I really miss the textural experience of eating bread.
There are some keto bread recipes on the internet. And the one thing they all have in common is their lack of nutritional value. Because fruits and vegetables are limited to me right now, I simply cannot justify any calories that aren’t nutritionally dense. So, I had to create my own keto bread where nutrients starred.
This seeded loaf is based off of Sarah’s hearty life-changing loaf. The structure and density are the same, but the main structural ingredients differ greatly. My keto bread {which is great for everyone, not just those on a keto diet!} is made from seeds and pumpkin seed flour.
Pumpkin seed flour acts similarly to almond flour when you use it in baked goods, and here it is my magic ingredient. This keto bread is vegan and free of gluten, grains, eggs, nuts, soy and sugar. And it is loaded with selenium, magnesium, phosphorus, folate, zinc, and vitamins B1, B2, B3 and B6.
Each slice boasts 2 grams net carbs, 6 grams of fat, 8 grams of fiber and 7 grams of protein.
I’m a firm believer in doing what works for you without judgement. And right now, keto works for me. I don’t see this as a longterm lifestyle – it is way too strict. Eventually I will get to a flexible place of incorporating more carbohydrates in the form of fruit and vegetables into my diet. But in the meantime keep expecting the same vegetarian and gluten-free recipes from me with an added bonus of some plant-based, low-carb options like this one.
If you’re interested in the keto diet, this beginner’s guide to the ketogenic diet is a good place to start. Or leave me a comment below – I’m super open to sharing my experience and journey with you.
Keto Bread Seeded Loaf
Ingredients
- 1 1/2 cups raw pumpkin seeds divided
- 1 cup raw sunflower seeds
- 1/2 cup flax seeds
- 1/2 cup chia seeds
- 1/2 cup psyllium husks
- 1 teaspoon pink Himalayan salt
- 1/16 teaspoon powder stevia {see notes}
- 3 tablespoons coconut oil melted
- 1 1/2 cups warm filtered water
Instructions
- Preheat the oven to 350 degrees and line a 1-pound loaf pan with parchment paper and set aside.
- Pulse 1 cup pumpkin seeds in a food processor or blender until finely chopped. It should be nearly flour consistency {as shown in the images}.
- In a large mixing bowl combine the pumpkin seed flour with the remaining pumpkin seeds, sunflower seeds, flax seeds, chia seeds, psyllium husks, salt and stevia.
- Add in the warm water and melted coconut oil and stir until the batter is well-combined and thick. Press and pack the batter into the loaf pan. Bake for 45 minutes.
- Flip the pan onto a baking sheet and remove the loaf pan. Continue to bake the bread without the loaf for the remaining 15 minutes.
- Cool completely and slice into 16 pieces.
- Toast the bread to a golden brown prior to serving. This is key!
Kelsey @ Appeasing a Food Geek says
Thank you for sharing! I know a lot of people love the keto diet, so I always like to read about how diets change depending on what we need at the time. This loaf looks very hearty indeed! xo
Jess | Nourished by Nutrition says
I’m so excited for this loaf! Pumpkin flour – okay, that’s genius. Coincidentally, I’m down to my last slice of my version of Sarah’s bread. Question though, I’ve not been putting in the extra oil because when I did my loaf turned out somewhat oily, which I didn’t like. From a culinary perspective can you tell me what the oil does in the loaf (yours or the original). I’m assuming flavor? Anyways, I’m anxious to hear about your experience!
Sherrie says
Hi Jess! I’ve never actually tried Sarah’s exact version. I have always tweaked the recipe, eliminating the nuts because I don’t prefer them in bread. So I can’t speak to her loaf. Since seeds have less oil than nuts, my loaf needs the added oil for moisture. The coconut oil I use is extra refined and flavorless – so it’s not for flavor. Although, you could use olive oil or ghee to give it some extra richness. I hope this helps, xx!
Nikki says
Hi. Sounds delicious but what about phytic acid from the raw nuts? Seems like there are so many diets eliminating foods for various ailments. I have been told to try eliminating gluten and phytic acid. So what is left?
Sherrie says
Hi Nikki – my knowledge of phytic acid is limited, but it seems its found mainly in grains and legumes. And luckily for you this bread doesn’t contain either of those! In my health coaching days I encouraged my clients to think about the things they can have instead of the things they can’t have. My site is entirely gluten-free, I hope you can find some new healthy recipes to inspire you.
Brooke says
This looks and sounds incredible, Sherrie! I’m always in the market for a good low-carb bread option, especially if it’s packed with seedy nutrients. Going to try this recipe soon (if I can get my hands on some psyllium husks here in Ft. Lauderdale!). xo
Dawn says
Hi, Brooke! I am in Florida, too, and found mine at our local Whole Foods. I searched in the section with all of the nuts, seeds, etc. but they were, actually, in the supplements section. Good luck!
nicole says
What are the macros? How many carbs per slice?
Sherrie says
Hi Nicole – macros are in the recipe description and body of the post. Two grams net carbs per slice!
Cher says
Did I miss the carb count? Trader Joe’s has a seed cracker – it’s delicious. But bread is going to be even better. Can’t wait to try.
Sherrie says
Hi Cher – this bread is super similar in taste to Trader Joe’s seed cracker. If you love those, you’ll love this. Two grams net carbs per slice! {Find the macros in the description of the recipe.}
Jayme | holly & flora says
Sherrie, this bread turned out PERFECTLY! I’m totally with you on the tip of toasting the slices before serving. I find the same applies to the Ezekiel seeded bread; it tastes so much better when toasted. I divided this recipe into three mini-loaves, and I’m gifting one to some friends who are on the keto diet. Consistency was spot-on. So good! Makes me want to make thin cracker versions of this like those addictive Mary’s Seed Crackers! xo
Sherrie says
Jayme – I’m so glad this was a hit for you. Toasty all the way. And yes, I totally have a cracker version on deck! xo
Stacy Anderson says
WIll this bread hold up in a typical toaster rather than a toaster oven? I worry about it crumbling in the toaster! It sounds great!
Sherrie says
It absolutely will! It is quite hearty and not crumbly at all.
Elizabeth says
I’m excited to try this as it contains ingredients I can eat, mostly. Is there a substitute for sunflower seeds (I can’t do sesame either)? Thank you.
Sherrie says
Hi Elizabeth – you could use 1 cup raw pumpkin seeds in place of the sunflower seeds.
Elizabeth says
Thank you!
Olaiya says
So excited for this! Will be baking up a loaf this week. Thanks for posting and please keep the keto/low carb recipes coming!
Donna says
What is the calorie count per slice?
Sherrie says
There are approximately 210 calories per slice.
Olaiya says
Ok. Made this bread yesterday. It’s delicious! And so easy. Thank you! XO.
Sherrie says
YAY! YAY! YAY! xo
Sharon Boswell says
Hello and thanks for this recipe! Question: can psyllium husk powder be used instead of the psyllium husks? And are the chia seeds and flax seeds unmilled? I have both and want to be sure. Oh, and what is the size of a 1-pound loaf pan? Mine only has the size dimensions, not the weight volume. Cant wait to try this!
Sherrie says
Hi Sharon – I’m so glad you’re excited to make this! So, psyllium husk powder be used instead of the psyllium husks although the measurements are different. According to my research {I have not actually used the powder before}, the powder is more concentrated than the husks. One tablespoon husks is the equivalent of one teaspoon of powder. I hope this makes sense. The chia and flax seeds are whole {yes, unmilled}. The recipe is a very forgiving, so whatever size loaf pan you have will work. I hope you love it as much as I do.
Sharon says
Just wondered if oat fiber could be added to this recipe? If so, how much?
Sherrie says
Hi Sharon – I’ve never used oat fiber here myself, but feel free to experiment with it, as this is a fairly forgiving recipe.
Jennifer says
Hello, this recipe looks delicious! I’m wondering if this can be made without the stevia or maple syrup – like can it be made without any sweetener? I don’t eat sugar in any form. I hope it will work!
Sherrie says
Hi Jennifer – I’ve never tested it without sugar {or stevia} but there isn’t a tremendous amount in the recipe, so it should work. If you do try it without, I’d love to hear how it turns out for you.
Kimberly Young says
Hi Sherrie, I am super excited about your recipe for the Keto Seed Bread. I just started the Keto Zone Diet on April 22, 2018 and I love it. I read Dr. Don Colbert’s book and I feel like this Keto Zone is the program for me, my last hope to be in good health and get my weight down and get off of my diabetes meds. Dr. Colbert has a recipe in his book for the seed bread but, yours seems to be easier to follow with less prep and bake time. It looks wonderful, and I can’t wait to try it. Thanks again for posting your recipe!
Sherrie says
Hi Kimberly – congrats on all your hard work and positive attitude in order to get off your diabetes meds. I hope the keto diet brings you some results and relief. And I hope you love the seed loaf, xo!
Bettina says
I have been researching this Keto diet and will be giving it a try. Your seed bread looks so appealing, I also hope this diet will work in losing the weight and getting off high blood presure and diabetic meds once and forever.
Janice says
Hi Sherrie – this loaf is fantastic! Because I was low on pumpkin seeds, I subbed the 1 cup that is used for flour with almond flour. The loaf turned out perfectly. It is much lighter than I thought it would be. Can’t wait for avocado toast tomorrow morning. Thanks so much!
Sherrie says
Hi Janice – I am so glad you loved it! It is a favorite of mine as well. Especially with lots of avo on top. Much love! xx
Lisa says
This recipe looks amazing! I can’t wait to try it. The ground pumpkin seeds in place of any other flours is genius! Have you ever substituted ground flax for the psyillium husks? It’s the only ingredient I don’t have on hand or otherwise use at home.
Sherrie says
Hi Lisa – unfortunately psyillium husks are vital to the success of the recipe. I have been able to source psyillium husks at most grocery stores including Trader Joe’s and Whole Foods. You definitely find them here on Amazon too. If you do experiment with ground flax, please let me know how it turns out.