Homemade Croutons

Testimony of the Day


“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



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.".


  • Becky says:

    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!

  • 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 says:


    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 says:

    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 🙂

  • Thanks girl! I really appreciate your kind words!

    Keep it up;)

  • 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!

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

  • Janet says:

    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.

  • Miss Niss says:

    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 says:

    okay…mine turned out REALLY flat:(

  • Anonymous says:

    How can I make these dairy-free?

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

      • Ellie says:

        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 says:

          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 says:

    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 says:

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

  • Tara says:

    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 says:

      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 says:

    How do you store your croutons? Thanks!

    • Maria Emmerich says:

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

      • Gina says:

        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 says:

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

          • Gina says:

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