Chewy Protein Sparing Bread
I love how popular my original Protein Sparing Bread recipe is and I am always trying to improve it!
My protein sparing bagel recipe has been a sensation on my private Facebook group called Protein Sparing Modified Fasting (which you can go HERE to join the group for free support and encouragement)! I thought, why not adapted the chewy protein bagel recipe into a Chewy Protein Sparing Bread! It is perfect! This recipe also makes great Chewy Protein Sparing Buns and Chewy Protein Sparing Pizza Crust!
If you would like to watch a video on how easy it is to make my Chewy Protein Sparing Bread, I posted a quick video on my Instagram wall @mariaemmerich
HOW TO MAKE CHEWY PROTEIN SPARING BREAD
To make my Chewy Protein Sparing Bread, I used Wholesome Yum allulose monk fruit blend! Other sweeteners like erythritol will not work to make my Chewy Protein Sparing Bread. Allulose melts and creates a soft bread.
Wholesome Yum brand of allulose is the best quality allulose and they even ship to Canada!
Wholesome Yum has the best quality natural sweeteners. Wholesome Yum also doesn’t use harmful additives like some brands!
I also love Wholesome Yum because they are also a kind small family-owned business. You all know I love supporting small business!
Click HERE to order Wholesome Yum Allulose
Use code MARIA to save 10%!
Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time!
- 12 egg whites
- 6 tablespoons Wholesome Yum allulose
- 4 tablespoon gelatin (chewy texture)
- 1 teaspoon Redmond Real salt
- 1 teaspoon cream of Tartar
- ⅔ cup unflavored egg white protein
- Optional: 1-3 tablespoons egg yolk powder (or whole egg yolks)
- Preheat the oven to 325 degrees F.
- Separate the eggs (save the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large CHILLED bowl or stand mixer (if the bowl is warm, it activates the gelatin and will gum up). Add the Wholesome Yum allulose, gelatin, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff.
- Turn the mixer to low and gently mix the egg white protein powder into the whites.
- Note: If adding yolks, lightly combine. But note, the yolks will increase fat and can increase likelihood of falling.
- Grease a bread pan with Primal Kitchen Avocado oil spray and fill with protein sparing Wonder Bread mixture.
- Bake for 30 minutes or until golden brown. Turn oven off and leave bread in the oven for 15 minutes to avoid the bread from falling.
- Let completely cool before cutting or the bread will fall. Cut into slices.
- Store leftovers in the fridge for up to 4 days or in the freezer for up to a month.
- CHEWY PROTEIN SPARING BUNS OPTION: Make bread into 18 buns on a greased cookie sheet bake for 13-15 minutes.
- CHEWY PROTEIN SPARING PIZZA CRUST OPTION: Place a piece of parchment onto 3 large pizza pans and spray the parchment with avocado oil spray. Divide the mixture onto the pizza pans and spread thin. Bake for 10 minutes before topping with sauce.
- TIP: Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time!
45 calories, 1g fat, 10g protein, 1g carbs, 1g fiber
P:E Ratio 10
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I tried this one and the one made out of white egg protein and both of them were chewy not in a nice way. I feel like a cow chewing forever.
Also, the crust is difficult to digest.
Sorry 🙁
Feel like you may have made it wrong then… mine was not like this at all
that comment regarding chewing excessively is so strange as i’ve been making this regularly and it only differs a little with welcomed chewy texture as any “doughy” bread would be …..I willing to bet the recipe or and the ingredients were off to warrant such a bizarre response/outcome…..no disrespect here just confirmation and clarity to encourage review and re-do and to “encourage” all whom have not tried the fabulous recipe❤️
Agreed. I don’t find either excessively chewy at all.
Gina,
Do you have any tips on how to make it successful? I have read many different comments on this bread. I would love this to work especially for a pizza crust.
Thank you!
Brenda
Which allulose of the 3 available should I purchase?
Any allulose, allulose/monk fruit blend will work 🙂
I’m so excited to try this one with the gelatin! I was extremely intimidated trying the one with egg white powder. I finally took the plunge and made buns first and they turned out delicious!! GAME CHANGER!!! then…. I made the loaf and it turned out so great! Both of them with a hand mixer even! I beat them for apprx 12 mins each time until very stiff- thank you Maria!!!
That warms my heart!
Is 4 Tbsp of gelatin correct, not tsp? That’s alot of gelatin!! Thanks!!
Yes, it is 4 tablespoons 🙂
Can one add the gelatin to the egg white powder and water version and get the same texture as described here?
Yes, that would work 🙂
I cannot do any sugar alcohols. Digestive issues. A
re there any alternatives ?
Just omit it 🙂
Is there a vegetarian sub for the gelatin? Agar agar? Glucomannan? Thank you.
I haven’t tried, sorry.
I cannot get Allulose (rural Greece), can I use Splenda perhaps? I don’t use much sweetener in many case. Love your egg whites & gelatin recipe for noodles. Bet this one is a winner too!
You can use a different sweetener, but the crust will not brown without allulose, and the texture of the bread won’t be the same. Allulose browns and melts while other sweeteners crystalize and do not brown the crust.
This Chewy Protein Sparing Bread is the Bomb. I always had a issue with the protein Sparing Bread. It was hard for me to swallow .But not no more. Maria you have out done yourself. I felt like I was eating dessert. I can now imagine my self-making Cinnamon bread .Thank you Maria
I’m so glad you love it!!
I’m not one to comment on sites, but I have to say that Maria’s bread was a game changer for me and keto. Bread was my Achilles heal on any diet, but with this bread it has helped me enormously on keto. I live in Australia and can’t buy allulose, so I just used powdered monk fruit which worked fine for me 😀. I have just ordered allulose online, so will give that a go with this recipe. I also usually add in some egg yolks which makes the bread softer I find.
Thank you so much Maria 🙏 you are very generous with all your advice and I recommend your site to everyone
You made my YEAR! Thank you so much for your kindness and support!!
Hello Maria,
I appreciate all of the effort that you put into creating these recipes. I was so grateful to find a healthful solution for my love of bread. I noticed that a YouTuber took your recipe and added powdered butter to it in efforts to enrich the texture and flavour of the bread. She gives you full credit for creating your truly marvellous original recipe. I noticed you mention in your current iteration of your recipe that adding the yolks to the recipe adds fat that prevents the bread from rising properly. Do you think that adding a bit of powdered butter would do the same? I would appreciate your opinion on this as you’ve performed such in depth research on how different ingredients tend to react to each other, I truly trust your insights and directions.
You can add the yolks back in at the end for improved flavor and texture. My original Keto Bread recipe from over a decade ago calls for it: https://mariamindbodyhealth.com/protein-sparing-bread/
Thank you so much for the information. I appreciate all that you do to support us by giving your encouragement and sharing your knowledge.You are a truly hard working generous soul.
Thank you for your kindness, Esther!!
Does anyone have suggestions for a replacement for the egg white protein powder? (The powders give me a negative histamine reaction.) Thank you in advance.
Sorry, I have tested many other powders and they don’t work.
Hi, Maria!
Can you recommend a good egg yolk powder to purchase? Thanks!
Here’s a good one: https://amzn.to/3Mpn6fk
Hi Maria!
In Sweden I cant’t get hold of any allulose so I use powdered sukrin which is powdered erythriol and my bread has a fine brown crust!
Just wanted to ask anyway – I don’t experience this recipe to make it more chewy than the others. But, it feels more damp and not to dry as it can be. And that was a gamechanger to me!! But what am I doing wrong since it never gets chewy…using beef gelatin by the way.
And one last thing – bought your book with Keto comfort foods, just love it!!!! Everytime a mail from you appear in my inbox I’m excited as a child for all the wonderful recipes you create!
Thank you so so much for your innovational creative mind!
Thank you for the kind words!! I’m not sure why your bread isn’t chewy. It works fine for me. Store it in a ziplock bag lined with paper towels to help with the dampness.
That’s the best thing with this recipe – the bread is so moist, that’s what I meant when I mentioned damp…otherwise the psm bread tends to be a bit dry. And thank you for your reply 😊
Every time I eat Protein Sparing Bread, I get knocked out of ketosis. Any idea why? I do increase the to allulose to 1/2 cup. Could that be the reason? I love it, but it knocks me out of ketosis.
What are you eating with the PSMF bread? Egg whites and allulose will not knock you out of ketosis. Also, how are you checking your ketones and why are you checking ketones?
I usually eat grill cheese. I have a Biosense to check my ketones. I was in Ketosis all the time before I started eating the bread. I often eat it by itself or with grill cheese. I am not too worried about it. It just seems odd. I have added 1/2 to 1 cup of Allulose to the bread. I just
wondered if I could eat too much or the Allulose could knock me out. I absolutely love the bread. I am still losing weight.
Allulose cannot kick you out of ketosis, so I don’t really know why your monitor would show that. But unless you have a very specific circumstance that requires you to track ketones (like epilepsy) there really is no need to test ketones. If you are staying at or under 20 total carbs per day you will achieve ketosis. More is not better when it comes to ketones. Many studies have shown that above about 4 to 5 mmol there is not any added benefit. And if you are metabolically damaged (insulin resistant) your body won’t be able to utilize ketones for energy as well as others that aren’t insulin resistant. So that can result in higher ketone levels. Also, if you don’t workout it can also result in higher levels. Blood ketone levels are simply the difference between ketones produced and ketones used. Watch my Youtube video “Why You Shouldn’t Chase Ketones” https://youtu.be/FGuw4axhM0c
When I make PSMF bread I always add the yolks in at the end so I’m hoping if I use the yolks with this recipe for hamburger buns it will turn out well. I am assuming the gelatin is for the chewy texture and the allulose is for sweetness and browning? I am carnivore so I don’t add sweeteners. I am hoping for a good result.
Yes, the gelatin is for a chewy texture. The allulose browns the crust and also improves texture, but you can omit.