Before we talk about this hearty seed bread, also known as the best vegan keto bread. We should talk about the what and the why. Like what is keto? And why would anyone eat a keto diet?
The gist of the ketogenic diet, or keto for short, is that it uses fat to burn fat. When you eat a high fat and low carbohydrate diet your body works through the elimination of glucose. 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.
A ketogenic diet has been around for decades and was originally recommended to patients living with epilepsy. But it has now gained popularity for its potential weight-loss benefits. However, it’s quite notable to mention, and for many reasons, I do not eat a keto diet.
I did experiment with it for a little while. And while I did feel more consistent energy levels and appetite, keto wasn’t sustainable or desirable long term for me. I love vegetables and fruits and grains way too much.
I mean, I’ve built my entire career around them. But vegetables, and especially fruits and grains are high in carbs and not recommended on the keto diet. And I cannot imagine a life where I have to keep those foods in moderation. Keto diet did lead me to a few new discoveries in the kitchen though. Like this vegan keto bread.
The best vegan keto bread on the internet.
It’s true – I promise you this is the best vegan keto bread on the internet. Most vegan keto bread recipes are nutritionally void, full of dairy and taste eggy. They are not great.
So, I wanted to create my own keto bread where the nutrients are the stars. This seeded bread is based off of Sarah’s hearty life-changing loaf. The structure and density are the same, but the main ingredients differ greatly because this version is free of oats.
This vegan keto bread is made entirely from seeds. It is free of gluten, grains, nuts, dairy, eggs, soy and sugar. And it is loaded with selenium, magnesium, phosphorus, folate, zinc, and vitamins B1, B2, B3 and B6.
And if you’re counting, the macros per slice are: 2 grams net carbs, 6 grams fat, 8 grams fiber and 7 grams protein.
Hearty Seed Bread
Hearty vegan keto bread made entirely of seeds. Free of gluten, grains, nuts, dairy, eggs, soy and sugar. Full of fiber, phytonutrients and healthy fat.
Ingredients
- 1 1/2 cups raw pumpkin seeds (divided)
- 1/2 cup psyllium husks (whole)
- 1 cup raw sunflower seeds
- 1/2 cup flax seeds
- 1/2 cup chia seeds
- 1 teaspoon fine sea salt
- 1 tablespoon maple syrup or pinch powdered stevia
- 3 tablespoons olive oil
- 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 it aside.
- Pulse 1 cup of the pumpkin seeds in a food processor or blender until finely chopped. It should be medium-coarse flour consistency (as shown in the images).
- In a large mixing bowl combine the pumpkin seed flour with the remaining pumpkin seeds, psyllium husks, sunflower seeds, flax seeds, chia seeds, salt and maple syrup (or stevia).
- Then stir in the warm water and olive oil, and combine until your batter forms.
- With your hands press the batter into the loaf pan and bake for 45 minutes.
- Take the loaf pan out of the oven and remove the loaf. Put the loaf on a sheet pan so the top is down and return it to the oven to bake for 15 minutes.
- The bread is done when you tap on it and it sounds hollow inside.
- Cool completely and then slice into 16 pieces.
- Serve toasted.
Notes
STORAGE: If you will consume this loaf within a week, store it in the refrigerator. For longer store it in the freezer. For the best texture and taste, toast each slice before enjoying (either from the refrigerator or from frozen).
TIPS: This bread requires no proofing. Maple syrup or honey (1 tablespoon) can be subbed in place of stevia. Melted coconut oil can be subbed in place of olive oil.
MACROS (per slice): 2g net carbs, 6g fat, 8g fiber, 7g protein
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 – rwo 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. There are two grams net carbs per slice. You can find the macros in the description of the recipe or the body of the post.
Jayme 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
Hi Jayme – I’m so glad this was a hit for you. Toasty all the way. I totally have a cracker version on deck! Also, love you, 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.
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!
Olaiya says
I made this bread yesterday and 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.
Phuong says
Hi! This turned out great! How do you store it? Does it store well in freezer?
Sher says
Hi Phuong – yes you can store it in the refrigerator for immediate use or the freezer (see notes) and pull out a slice when you want it. I always recommend toasting it before consuming for the best flavor and texture.
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 maple syrup 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 this recipe for keto bread. I just started the Keto Zone Diet in April 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.
Kimberly says
I haven’t missed bread per se on Keto, but I have missed the quick easy “make some toast” snack-ability of bread. This was fabulous to have this around and drench in butter for a delicious easy snack. And somehow the whole loaf disappeared in record time lol.
Ruthie says
What are the dimensions for pound loaf pan? Is it the typical size for bread?
Sherrie says
Hi Ruthie – any standard pound loaf pan will work.
Olga says
Sherrie, thank you very much. I like this bread. It’s a wonderful combination of ingredients. It looks so yummy!
Wendy says
I just made this bread and it was super easy, super yummy and filling. Thank you for sharing your wonderful recipes with us all.
Anna says
I just randomly found your blog looking for this recipe and it’s awesome.
Lisa says
I tried this and while it tasted good, I wasn’t a fan of the consistency. I wonder if you ground all the seeds into a flour what changes would you have to make to the recipe for it to work ?
Sher says
Hi Lisa – this recipe was developed with this specific, seedy texture in mind. So I have not tried to grind the seeds for a different texture. But feel free to play around with it – it’s a very forgiving recipe.
Phuong says
This bread turned out great! Very seedy. How do you store bread? Refrigerator or freezer?
Phuong D says
How many calories per slice?
Sher says
I do not count calories. But you can plug the recipe into an online calculator or app for more detailed nutritional information.
Sher says
Hi Phuong – either in the refrigerator or freezer (depending on how fast you eat it). See the notes in the recipe!
Claire says
Hi Sher – thanks ever so much for this recipe. I was addicted to Sarah’s Life Changing Loaf but I decided to stop eating oats a while ago and I have really been missing my toast. You are a life saver. I just made it today and just had 2 slices with almond butter. I can’t thank you enough ! Now for ‘your’ homework we need you to revise the Life Changing Crackers as well (grin)! Cheers – Claire
Sher says
Hi Claire – I made this loaf for people exactly like you in mind (no grains and/or no nuts) and I’m so happy you love it. I’ll work on those Life Changing Crackers for you. That’s a great idea!
Julia Stearns says
Oh my! This hearty seed was delicious and so easy to make! Will have to try this for my family. Thanks so much!