Homemade Croutons

Posted by Maria Emmerich in bread, gluten free, PURE PROTEIN/FAT DAY, salad, side dish, vegetarian 21 May 2013

Testimony of the Day

Another wonderful testimonial posted on my new Forum. You can go HERE to share your story too!


“I found Maria Emmerich Blog and books in 2012. I was hooked! I signed up for Maria’s Email Support and Nutrition Planning package mid February 2013. Best investment I ever made! She helped me every step of the way to get things started and she really cares about you!

I started in March and the first 7 days I dropped 16 pounds! I was shocked! Within the first month I dropped 23 pounds; my skin had cleared up and was looking great. I noticed my hair had stopped falling out, no more hair filled brushes! All my body pain/aches were gone and my mood swings had stabilized! I felt normal for the first time in my life!

By June 7th I reached my first goal of 50 pounds lost which was reached 5 weeks and 2 days before dead line I set for this goal! And I did it without exercise. I feel great and I am ready for my next goal: 66 pounds , start exercising and able to jog a 5k by Christmas!

It has been a real learning process and I have had my ups and downs but I know Maria will always be there for me. I have learned so much and still growing. I am one of those people that have to learn everything the hard way. I now know what slows and stops my weight loss. Maria told me it would happen if I ate this or that but I had to eat it and learn it for myself. I guess that’s just how I roll! Maria has been a real blessing in my life.

Started 315 pounds

as of July 7th 265 pounds”

If you want to get started on your “after” photo, click HERE.


You may be wondering why we need to supplement if our ancestors never did. Well, most of the magnesium was found in water but now most people drink treated, softened or bottled water which is devoid of magnesium. Magnesium salts in water make deposits in your water pipes and makes it difficult to get a decent lather with soap. This problem was solved with the development of water softeners, but the process gets rid of the magnesium. Our ancestors drank untreated well water or water from a stream which had a lot of magnesium.

Since our water is now depleted and you don’t find adequate amounts of magnesium in foods, I suggest taking a quality chelated magnesium supplement and at least 400 to 1000mg per day.

For most of my clients and their children, magnesium is relaxing so taking it at bedtime helps them get quality sleep. In rare occasions, magnesium is energizing, so if you find yourself unable to sleep after starting magnesium, I suggest to take 400mg at breakfast and if needed, another dose at lunch. Everyone has a different tolerance with magnesium and the only problematic side effect is loose stools. This will happen if you take magnesium oxide that you purchase at a large retail store which is a non-absorbed form of magnesium. Always look for magnesium glycinate, which I have only been able to find online. If you still have issues with loose stools even with a small dose of magnesium glycinate, I suggest you use a topical magnesium or Epsom salts in a bath.

One of the main symptoms of magnesium deficiency is hyper-ness and anxiety. A main source of magnesium is “fortified whole grains” (which is just magnesium supplement added to the grains). So, if you remove gluten from the diet like I suggest you do, you are also removing a major source of magnesium. Since calcium competes with magnesium for uptake, adding in calcium supplements without sufficient magnesium (and NOT at the same time as calcium) also increases a magnesium deficiency.

Click HERE to find the one I take and recommend.


Protein Buns
5 eggs, separated
1/2 tsp cream of tartar
1/2 cup Jay Robb unflavored egg white protein (or whey protein)

Preheat oven to 350 degrees. Separate the eggs. In a separate bowl, whip egg whites and cream of tartar until stiff. Then add the protein powder. Using a spatula, gradually fold the yolks into the white mixture, being careful not to break down the whites. Spray a cookie sheet with coconut oil spray and spoon the mixture onto the sheet, making 6 mounds. Bake for 18 minutes. Keep oven shut, turn off oven and leave the buns in there for another 5 minutes or until cool. We use these for our hamburger buns, but in this recipe we are going to make croutons out of them.


1 batch of protein buns, cut into crouton shapes
4 TBS organic butter (or bacon grease or SkinnyFAT MCT oil for dairy free)
1-2 tsp garlic, minced

OPTIONAL: additional herbs such as basil

Preheat oven to 350 degrees. Place the butter in a saute pan on medium heat until slightly brown, add the garlic and bread pieces to coat. Place buttery croutons on baking sheet and bake for 15 minutes or until crispy. Let cool and enjoy!

Pepperidge Farm Seasoned Croutons = 186 calories, 25.4 carbs, 2 fiber, 4.3 protein
“Healthified” Croutons = 162 Calories, 0.9g carbs, 0g fiber, 6.3g protein



  • Becky May 22, 2010 at 1:34 am / Reply

    Hi there! I just found your blog and I love your recipes! And you are in AWESOME shape 🙂 I have a question though-it seems that your recipes are pretty low carb…do you find that it’s hard to exercise because you don’t have energy?? That is how I feel when I go low-carb…was wondering if you had any tips 🙂 Thanks, I will be making some of these recipes soon!

  • Maria Emmerich May 22, 2010 at 10:50 am / Reply

    Hey Becky-
    I am also trained in exercise science. I teach a few classes on running and nutrition and how carb-loading can actually be harmful to inflammation in our joints and bodies.

    You can actually train your body to burn fat for fuel which will carry your carb stores further so you don’t “hit the wall” in a marathon. I eat this way and also run marathons. My times have improved a lot and no inflammation!

    Check out: Mark’s Daily Apple. He was an elite marathoner who has a lot of info:)

  • Anonymous November 4, 2010 at 5:07 pm / Reply


    Do you eat anything during the marathon? what does your post marathon meal look like?

    Thank you for all of the amazing recipes and information!!


  • Denise October 4, 2011 at 6:42 pm / Reply

    I feel like a silly student that is finally “getting it” and want to do everything now! These were awesome! I haven’t had “bread” in a long time because of my candida but to finally have this and have no guilt was great. I’m trying to get my mom and dad to read this blog and get your book and actually cook. My dad is pre-diabetic and has high blood pressure. I think I’ll make them a few of these dishes to take home with them 🙂

  • Maria Emmerich October 4, 2011 at 7:18 pm / Reply

    Thanks girl! I really appreciate your kind words!

    Keep it up;)

  • AdronsCatherine October 7, 2011 at 4:04 pm / Reply

    Lol I’m seeing cream cheese mentioned in the directions, but not in the ingredients. Help! I just went to Outback last night and would love to have had croutons on my salad!

  • Maria Emmerich October 7, 2011 at 6:17 pm / Reply

    Opps, thanks for the help! I fixed it:)

  • Janet January 19, 2013 at 4:42 pm / Reply

    Recipe states bake for 18 minutes, keep oven shut and leave in for another 5 minutes or until cool. Of course they won’t ever get cool if the oven is still on, so I assume it means to shut the oven off then leave them in there until the oven and buns cool off?

    I love all your recipes and I am getting better at making them! Thanks again.

    • Maria Emmerich January 19, 2013 at 7:54 pm / Reply

      Sorry, yes. I updated the recipe instructions above. Thanks! 🙂

  • Miss Niss January 22, 2013 at 5:35 pm / Reply

    my final “dough” is pretty runny…i whipped the whites for like 10 minutes with a hand mixer…did i do something wrong?? i think the buns are going to turn out pretty flat:(

  • Miss Niss January 22, 2013 at 6:09 pm / Reply

    okay…mine turned out REALLY flat:(

  • Anonymous February 19, 2013 at 3:02 pm / Reply

    How can I make these dairy-free?

    • Maria Emmerich February 19, 2013 at 3:27 pm / Reply

      You can sub coconut cream for the cream cheese. (use the cream off the top of a can of coconut milk). 🙂

      • Ellie February 17, 2015 at 12:16 pm / Reply

        I am confused. One comment above talks about cream cheese in the instructions and not in the ingredients, and it looks like you change the instructions. Then here someone asks how to make them dairy free and you say sub coconut cream for the cream cheese? What? Is there supposed to be cream cheese in this recipe or not? Thanks!

        • Maria Emmerich February 17, 2015 at 1:39 pm / Reply

          As it is stated in the comments, you can sub 4 ounces cream cheese or coconut cream for the egg yolks (another variation of this bread from another recipe). 🙂

  • RMoore November 28, 2013 at 8:02 pm / Reply

    What would you say is the difference in texture in the buns with either
    the sour cream or the cream cheese?
    Which would you say is better for hamburger buns?
    I’ve found a lot of Primal recipes for hamburger buns fall apart.
    Are there any secrets to not make this happen?
    Thanks so much!

    • cemmerich November 29, 2013 at 1:16 am / Reply

      My protein bread (or amazing bread) hold together really well. I don’t thing the texture changes much with either.

  • Tara January 9, 2014 at 6:15 pm / Reply

    Hello! Tried these today, and they’re super flat, but I don’t think I whipped them long enough after watching your pizza crust video 😉 BUT, I noticed the recipe I used called for 6 eggs (from one of your cookbooks) and no protein powder – why the change? I don’t have any unflavored protein powder, so this is the recipe I have to stick with for the time being. I also noticed that they were perfect at the 18 minutes, color-wise, but after being in my off oven for 5 more minutes, they got too dark – anything I can do? Thank you so much!

    • cemmerich January 9, 2014 at 9:32 pm / Reply

      The recipes are different. Just different ways of doing it. You do have to watch them close so they don’t get too done. 🙂

  • Gina February 27, 2015 at 6:21 pm / Reply

    How do you store your croutons? Thanks!

    • Maria Emmerich February 28, 2015 at 9:15 am / Reply

      I store in ziplock once fully cooled. In fridge if more than a week or so. 🙂

      • Gina March 3, 2015 at 11:06 am / Reply

        I cooked mine and left them to completely cool and they were crunchy. Then, I put them in a plastic bowl and popped them in the fridge. When I got some out to eat, they weren’t crunchy anymore, but spongy. Do yours do that? I toasted some last night to put on my salad and that crunched them back up somewhat but nothing like they were right after I cooked them. 🙁

        • Maria Emmerich March 3, 2015 at 11:20 am / Reply

          You could leave out of fridge and that may help. But not for too long. 🙂

          • Gina March 3, 2015 at 1:18 pm /

            I may try just fixing smaller batches as needed so we can eat them fresh out of the oven. 🙂 Thanks for the tips!!

Post a comment