Garlic Bread

By November 14, 2012 December 9th, 2018 Bread, Vegetarian

Testimony of the Day

“The very first time in my life I was asked if I liked myself and I couldn’t answer. This was the turning point in my life. I first tried traditional medicine: anti-depressants, anxiety medications, Thyroid medication for my “hypothyroid” etc. but with little to no avail I turned to nontraditional medicine. I was 20 years old. I was able to treat my illness through diet and nutrition but I realize not all cases are that simple. I strongly believe that had I seen a psychologist before my life style change they would have diagnosed me with bi-polar. I was a mess. Sad, angry, paranoid, blaming others, something was always “wrong” or “a muck” but I never could put a finger on it. I would break down and cry throughout the day and I would always “come up” with a reason why I felt the way I did.

I first started by making dietary changes, eating protein, less grains and sugar. It helped some but not enough. I then sought Maria’s help. At my appointment, I started to cry. I said I don’t know what’s wrong with me, maybe it’s just been a long day. I remember feeling a dark cloud over me. 

Once I started your diet, my cloud was lifted, my brain fog, my depression, my pain, my suffering. I was a “new person.” I was my old self again! I was 21 years old. After the life style changes of diet, and nutrition my fibomyalgia, freezing cold all the time and sadness went away. Things were finally “perfected” once I went 100% gluten free. Until I went 100% gluten free I kept developing new allergies. I was always bloated and constipated. I would still have occasional emotional unsteadiness.

With Maria’s guidance of supplements and staying 100% compliance to her diet, my gut has finally healed, my emotional health completely stabilized, my acne gone, excess pounds gone, brain fog gone, tired / fatigue gone. I am the healthy image I longed to be. It took time, persistence, patients, and self-discipline. It has been a journey that has paid off! I am now a wife and mother of three and to have the positive energy for all of them they need. I can truly be the sound and encouraging spiritual head of the home, focused on them and not on myself. I am now 29 years old.”

To get the results like this client, click here to get started.  You do NOT have to suffer through this alone!

garlic bread

Fighting Depression

Before I started my job as a nutritionist, Craig (my husband) and I had some really tough curve balls thrown our way. I was a rock climbing guide and I loved my job but with the bad economy came bad news. Craig lost his job which was our main source of income. Shortly after that happened, I went to have my yearly physical and I was a puddle. I cried at the drop of a hat, worried that we were going to lose our house and our dream of adopting children. My doctor immediately thought she would be a helpful “problem-solver” by offering me an antidepressant. She did not check my vitamin D levels (which ended up being low after I had them checked with a new doctor), nor did she check my liver health, which was also probably horrible with my high carb diet at the time. Not to mention the fact that I was also training for a marathon which added stress to my adrenal system.

She also did not ask if I take fish oil or a probiotic. All of these should be a prerequisite for patients to test and incorporate before being offered these mind-altering addictive drugs with lots of side effects. We would save a whole heck of a lot of money on health insurance!

On top of that she did not ask what my diet was (p.s. this is the same doctor that didn’t ask about my diet when I had severe IBS, needless to say, after this visit, I changed doctors). In biology class we are taught that our blood is manufactured and begins in the bone marrow. In Chinese medicine, we are taught that our blood begins on the end of our fork. Yep, we really are what we eat.

One of the most common serious ailments I see in my office is depression and anxiety. Our brain and cells are over 60% fat. With the trends and tips that health magazines and commercials push on us, it is no wonder depression is sucking us all down! Before my passion for nutrition came along, I had a passion for donuts. I was an athlete and thought I could get away with eating what I wanted, as long as I worked out. NOT TRUE. Even though I ate enough calories, I was starving myself … specifically, I was starving my brain. Even though my stomach was filled with “substance” my brain kept telling me to eat; our bodies are smart, they make us crave certain nutrients we need. In my low-fat past, I always felt guilty about enjoying fatty foods. But the human body is hard-wired to crave cholesterol and fat because our body is made up of this crucial macronutrient, so don’t feel guilty! You crave cholesterol and fat because they’re critical to your health. When you eat real cholesterol and fat, you regulate insulin levels and trigger enzymes that convert food into energy.

Cholesterol from food controls your body’s internal cholesterol production and protects your liver. Your liver is what governs not only how effectively your body burns fat, but it also governs your mood.

Some signs of a toxic liver are weight gain, depression, cellulite, abdominal bloating, indigestion, fatigue, mood swings, high blood pressure, elevated cholesterol, and skin rashes. Many people struggle with weight gain and a sluggish metabolism most of their lives, and go through lots of yo-yo dieting unsuccessfully. “So why doesn’t anything work?” You may have been tackling the symptom when we should be addressing the cause; weight gain is often due to poor liver function. The liver performs more than 400 different jobs, and is the body’s most important metabolism-enhancing organ; it acts as a filter to clear the body of toxins, metabolize protein, control hormonal balance and enhance our immune system.

“Thank You Thank You! With your help, I am off the anti-depressant that I had been taking off and on for almost 20 years, wow I can’t believe it! I had been convinced that it was something I was going to have to take for the rest of my life. I feel great, I still get a little emotional the week before my period, but it is manageable. In addition to that, I am off the Armour thyroid. I will have my levels checked again in two months, but the last time it was checked I was holding in the normal range.

Also, when I started working with you I was on the verge of having my gallbladder out, which I am happy to say, I sill have my gallbladder with no significant issues. Anyway, thank you again, I know if I would not have found you, I would not feel so amazing!!!”

Your liver is a “worker bee” that can even regenerate its own damaged cells, but our liver is not invincible. When it is abused and lacks essential nutrients, or when it is overwhelmed by toxins and excess estrogens, it no longer performs as it should. Fat may build up in the liver and just under the skin, hormone imbalances can develop, and toxins increase and get into the blood stream. The liver metabolizes not only fats, but proteins and carbohydrates for fuel. It breaks down amino acids from proteins into various pieces to help build muscle; which directly impacts your calorie burn. It also transports amino acids through the blood stream for hormone balance; which is critical to avoid water garlic breadretention, bloating, cravings, as well other undesired weight issues. There are many different amino acids that have a variety of important jobs. For example l-tryptophan is an amino acid that comes from protein that helps build serotonin. Other amino acids also help move waste such as excess “bad” estrogen, detoxification and elimination through the kidney, as well as many other functions like building muscles.

The liver’s most important function, and the one that puts it at greatest risk for damages, is to detoxify the numerous toxins that attack our bodies daily. A healthy liver detoxifies many damaging substances and eliminates them without polluting the bloodstream. When we cleanse the liver and eat the right foods, liver metabolism will improve and we start burning fat.


To read more tips on how to heal depression, check out my book, Keto-Adapted. If you would like to help out a small family, rather than large business, I am happy to announce that you can now get my books as a high quality ebook that works on any platform. Plus, most of the profits don’t go to Amazon or apple!


garlic bread

6 eggs, separated
1 tsp cream of tartar
1/4 cup unflavored egg white protein powder (or 1/2 cup whey protein)
1 garlic clove (or powder)

Separate the eggs, and whip the whites with the cream of tartar for a few minutes until VERY stiff. Very slowly add in whey protein (or egg white protein if dairy sensitive). Fold the reserved yolks and seasonings to the whipped whites. Grease a bread pan very well. Spoon the mixture into the pan and smooth the top with a spatula. Bake at 325 degrees F for 30 minutes until lightly browned. Cool completely before cutting. Cut into 12 pieces. I also spread a little butter on each piece and rubbed with garlic cloves ( if not dairy sensitive sprinkle with Parmesan cheese). I tossed it back into the oven on a broil for 3 minutes until butter was bubbly and lightly browned. Serves 12.

Pepperidge Farm Garlic Bread = 170 Calories, 7g fat, 4g protein, 24g carbs, 2g fiber
“Healthified” Garlic Bread = 43 calories, 2g fat, 5.6g protein, 1g carb, 0g fiber

NOTE: Whipping the white properly is tricky, do not under whip or this won’t turn out.

Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Carl says:

    To that point, why is there High Fructose Corn Syrup in bread?

  • Anonymous says:

    Would Neufachatel cheese work okay?

  • Yep, that cheese would work just fine.

    Happy baking!

  • Crissy says:

    Just made this with some lasagna, it’s very yummy!!!

  • Anonymous says:

    Do you pre heat the oven?

  • Anonymous says:

    What size pan did you use?

  • kelkayla says:

    In your directions you say to use egg white OR whey protein, then in directions you use both. Which one should I do??? 🙂

  • Lterry913 says:

    I know it’s been a while since any questions here but, I was wondering how you incorporate the cream cheese…I whip my egg white like a pro very stiff but the cream cheese, even if I whip it, seems to make the batter decrease in size immensely and want to stay in big globs…any advice is appreciated. Also is 375 a convect bake temp or regular temp. I have to set my oven to 400 and it to converts it to convect bake at 375 so I am curious. The bread got really brown on top.

  • Anonymous says:

    Can you over whip whites?

  • mac24312 says:

    Can u use powered egg whites in this?

  • bwertish says:

    I made this tonight and it had a styrofoam texture. Is this what it should be like? Was expecting a different texture so just wanted to be sure it was right.

    • It is a different texture than traditional bread but I wouldn’t call it styrofoam. If the whites are nice and fluffy it shouldn’t be like that. 🙂

  • Anonymous says:

    I tried this today but i know the egg whites went flat and it had a tofu type consistency when cooked. Hubby isn’t convinced but before I try it again was just wondering what the consistency should be when cooked properly?

  • Joy says:

    What kind of egg white protein do you use? Thanks. I have seen powdered egg whites…………would that be the same thing? Thanks for all you do!

  • Janet Layne says:

    I made this for the first time today and it came out perfectly! A big fat, fluffy loaf of bread that looks just like white bread when it’s sliced.

  • […] (I had protein garlic bread with it to keep it Pure Protein and Fat). https://mariamindbodyhealth.com/garlic-bread/ […]

  • Cynthia says:

    For accelerated fat burning, am I reading this correctly that the bread will work without the cream cheese? It seems like the first recipe I tried did NOT have cream cheese in it. No dairy option.

  • […] It is best toasted and spread lavishly with butter or pate or nut butter. I got the original recipe here but have modified it to be a little more forgiving. I’m afraid that the Thermomix will not […]

  • Olya says:

    I loved this bread, it had more like angel food cake consistency. Delicious with the cheese and butter. I ate 3 servings as one:), and I am a small girl.

  • nancy says:

    what is the talk of cream cheese? none is listed in recipe.

  • Meg Guess says:

    This might be a dumb question but…can I use raw fresh cream in place of the cream cheese? Mine is as thick as cream cheese when chilled.

  • Sandy says:

    I made this bread today. I didn’t turn it into garlic bread but just a loaf bread. It’s fabulous!! Last time I tried making this recipe into buns and I think I must of cooked them too long as they were dry and a little like styrofoam. This time I followed directions and cooked 325 for exactly 35 min. Perfect soft, wonder bread consistancy. We’ve almost gone through the loaf already! Thanks Maria! Can’t wait to try this as a deep dish pizza! Fried egg sandwiches sound good too!! lol

  • Lutrecia says:

    Where is the cream cheese in this protein bread recipe? I keep seeing something about cream cheese in the comments, but I don’t see it listed in the ingredients or in the directions…
    Thank you.

  • oneida says:

    How much cream cheese would you use instead of the yolks?

  • Molly S says:

    I’m on my third attempt at this for the evening, done several attempts before and it never works out….. and I think I just figured out why….. the whey protein I’m using has FAT in it! my whites are GREAT until I add the whey protein!! Going to get some Jay Robb and see if I can get this magical stuff to turn out right!

  • Robin says:

    Are there any substitutions for the whey protein or unflavored egg white? BTW, I love your blog and fabulous pics.

  • […] Check out “Healthified” Garlic Bread […]

  • Barb R says:

    I have a kitchen aid mixer and I whip the egg whites for 8 minutes on high and added 1 tsp of cream of tarter half way through, then fold in by hand the garlic powder and egg white protein powder. I did not add in the yolks. It bakes great and falls somewhat when it cools, but I have these crumbles all over the top that flake off and I lose quite a bit of the top. The same thing happens with the protein buns. Taste great though! Suggestions?

  • Sue says:

    When you say “fold in egg yolks”- or cream cheese-are you creaming or whipping them first? Trying to picture folding them in without evening them out a little.

  • Bridget says:

    This bread is amazing! I really enjoy it. I make buns and loaves. I think I am most appreciative that me kids really like it to. I canals them all sorts of great sandwiches and treats with it and they think I’m the best cook ever 🙂 thank you Maria!!!

  • Emma says:

    finally tried making this as a loaf, with cream cheese instead of yolks. It came out great, but fell when I removed it at about 26 minutes in (I’ve overbaked the rolls before and that’s no good!). I’ve made your protein buns and rolls before, so I knew how much to whip the whites and how to add the melted cream cheese into the mixer bowl slowly.

    Any advice to keep it from falling?

    • cemmerich says:

      Hmm, maybe bake a bit longer? Also, some have seen better results with whey protein isolate. 🙂

  • Jenny says:

    Made this in the afternoon…pretty good. I think I’ll add in some cream cheese next time. I’ll see if it makes the bread less fluffy and “heavier”.

    Thank you 🙂

  • Janet t says:

    maria, I am still working on making the protein bread…just a few questions:
    1. is it supposed to rise?
    2. is it supposed to be moist inside?
    3. how does guar gum respond inside this bread, get moist, chewy, etc, etc.
    4. what is the function of the jay robb whey? does it hold it together,
    I have been working hard and this is now my 7 and 8th batch..
    they all taste delicious but I haven’t gotten my technique down yet.
    I think the last batch collapsed because I took it out too soon, cuz it was still a little moist inside
    and I know that is not really good for egg white. also I don’t want to open the door to check.
    thanks for all your help, your mct salad dressing is delicious by the way! thanks for helping me and my family maria. you are the best. I love this lifestyle and your patience.

    • cemmerich says:

      Yes and yes. I haven’t tried guar gum in this recipe. The Jay Robb binds and creates much of the texture.

  • Janet t says:

    uh oh maria, I think that is the trouble, I must have gotten it confused with that other ingredient. thanks so much for your help. my fault. I will keep at it. thanks for your help… 🙂

  • Sandy says:

    Made this bread to go with beef stew. It was amazing!! My husband is excited to have a big, fat sandwich with the leftovers 🙂 Thank you!

  • Vicky says:

    My bread came out chalky tasting. Did anyone else have this problem? It also fell after coming out of the oven 🙁 Is it because I did not use the Rob Whatever brand of protein powder? The only non-flavored one I could find at Whole Foods (that was also sugar free and somewhat more affordable) is NutriBiotic Rice Protein. It smells and tastes like, well, chalk. But aren’t they all like that??

    • Maria Emmerich says:

      I would guess it was the protein powder. Not all brand bake the same. You can also try using less protein powder next time (like half).

  • MS says:

    Is there a way to replace the protein with almond flour or other ingredients? Fantastic recipe by the way 🙂

  • Alaine says:

    Thank you for all of your hard work in developing your recipes. You are very patient in answering everyone’s question. My message to them is if you substitute ingredients (including different brands) the recipe may not work. Maria has spent many hours and attempts to make her recipes healthified and tasty. If you are wondering if something different will work go ahead and give it a try! Let us know if it works.

  • wilder says:

    Have your cook book Making the Keto bread and noticed u have a video for it so went to your site.. cookbook doesn’t say cream of tartre in recipe….. hope my bread turns out !!

    • Maria Emmerich says:

      It will. Cream of tartar just helps stabilize the egg whites more. I never use it anymore.