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The BEST Protein Sparing Bread Recipe

The BEST Protein Sparing Bread Recipe

I am a minimalist in all aspects of my life. I cut my own hair, I wear the same clothes, I like things simple! That’s why I still love my 2 ingredient protein sparing bread and I have been eating it for over 15 years.

However, I do understand that my 2-ingredient protein sparing bread has a tough crust so when someone is new to this keto lifestyle or the protein sparing diet, they want a delicious protein sparing bread to help them enjoy the foods!

On my private Facebook group called KETO (which you can join HERE), a lot of my friends have been experimenting with my protein sparing bread and this recipe is the BEST protein sparing bread modifications ever!

If you miss bread on your keto diet, you must try this protein sparing bread recipe! It will blow your mind!

My keto family did a blind taste test and everyone agreed that this recipe is by far the BEST protein sparing bread recipe ever!

If you are wondering what the protein sparing modified fasting diet is, I am holding a class this October! This protein sparing modified fasting class will leave you fueled with information on why the protein sparing diet helps accelerate weight loss and lowers insulin resistance. The science is so eye opening!

Some interesting facts you will learn in this protein sparing class:

  1. Why am I in ketosis but not losing weight?
  2. What are the different types of fasts and the pros and cons of each?
  3. The biology of what happens when you eat protein and what happens when you eat fat.
  4. How many days can you do protein sparing modified fasting days?
  5. What to eat for protein sparing modified fasting days and what to eat on non-protein sparing days.
  6. How to activate brown fat, supplements can help!
  7. What desserts to have on protein sparing modified fasting days.
  8. How to incorporate protein sparing modified fasting days.
  9. How many calories do I need?
  10. What are your personal macros for protein sparing modified fasting days?
  11. MISTAKES that people make when doing protein sparing modified fasting.

And much more! This class will make you look at your keto diet much differently and understand how to eat a healthy lifestyle. It will also give you the tools to help you achieve your weight loss goal and much more.

This may be our last class we do so make sure to get your spot!

WHEN: October 9th from 1PM-3PM central time.

WHERE: My home (limited availability) and ONLINE by Webinar!

NOTE: Everyone (both online and in our home) will receive a video of the class the day after.

BONUS! Online Webinar attendees get a free month of Silver membership to Keto-Adapted.com!


CLICK HERE to sign up for the online class!

The BEST Protein Sparing Bread Recipe

Maria Emmerich
Prep Time 10 minutes
Cook Time 30 minutes
Course Bread, Carnivore, Dairy Free, Nut Free, PSMF Recipes
Cuisine American
Servings 18
Calories 33



  • 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 bowl or stand mixer. Add the allulose, nutritional yeast, 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.
  • 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.
  • OPTION: Make bread into 18 buns on a greased cookie sheet bake for 13-15 minutes.


Calories: 33 | Fat: 0g | Protein: 7g | Carbohydrates: 1g | Fiber: 0.1g | P:E Ratio: 7.8


“This is Maria’s protein sparing bread!! With some sliced flat iron steak. My husband said the bread gets better every day and he’s asking for more! We browned the bread in garlic and butter then added meat and Havarti cheese! He said it’s the best sandwich he’s had in years!
He has MS and leukemia. He spent 3 months in the hospital/nursing home in 2020 when a major MS relapse left him paralyzed. This is the BEST he’s looked in 5 years! He regained use of his legs later in the year…but he was very slow and unsteady! His gait is better. I don’t know if keto improved that or not …but all around he’s doing great! He started keto in March of this year! Both regular MD and neurologist recommended Keto … they specifically recommend Maria Wojcik Emmerich they have her cookbooks in the office!” – Rebecca

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

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.".


  • Tonya says:

    I thought that nutritional yeast was an ingredient that you used or recommended.

  • Tonya says:

    Sorry that should have said that you did not use or recommend.

  • Nereida says:

    Do you have to use his unflavored egg white protein?

  • Wenchypoo says:

    Why am I in ketosis but not losing weight? I have the opposite situation going on–losing weight but no obvious ketosis symptoms. But hey–weight loss is weight loss! I’ll take it however it comes. It’s only about 3/4 lb. per day, so I don’t think there’s any underlying health issue (like cancer). I lost more quicker on the keto diet, but had bad breath, rashes, and a moderate ketone level. Kept 60 lbs. off for about 1 1/2 years, and then re-gained 30 lbs. I suspect I was on the diet too long. The fat train was a delicious and fun ride, but then it started working against me.

    Re: nutritional yeast. It rates very high on the P:E scale. Since I seem to have trouble learning things unless I do a deep dive on the internet and scour the cyber-earth for information, coupled with the fact that I arrived late to the P:E game, I’ve uncovered many more surprising ingredients that rate a 2.0 or higher (individually), and a wide variety of recipes that (sometimes with minor re-writes to substitute for any grains or dairy) also rate at least a 2.0 (many higher, even AFTER the alterations). Your recipes rarely need a substitution made, because you will have already done my work for me.

  • Cheryl says:

    What size bread pan do you use? Should I cool it completely in the pan before removing it? I’ve only tried to make it once, and it collapsed. Thanks!

  • Paul says:

    Maria, here’s a weird question for you…I found a clean brand of beef protein/egg white protein combo. Would I be able to use that if I wanted to make this? I know whey isolate is a no go, but this combo (for a sweeter bread since they are only available in chocolate and vanilla) intrigued me. (and the sweetener is Stevia for anyone that might comment) Thanks for any help on that

  • Maria,
    Do you have a coupon for the online class for protein sparing class?

  • Patty says:

    The nutritional s are for one slice of the bread? So if I eat the entire loaf, it would be 594 calories and 18 carbs? Is that correct? Thanks

  • Johanna Gomez says:

    Hi Maria, can I use monkfruit instead of allulose?

  • Roberta says:

    Where can I find more details (program, cost, what’s included or not; what would happen if some other wave of this pandemic will hit around that date etc.) for the IN PERSON option of your course next october? I do not use Facebook so that wouldn’t be an informative source for me, hope you can help anyway…

  • Linda says:

    I cannot attend the live class on October 9. Is there going to be a way to purchase access afterward?

  • Wenchypoo says:

    Maria…MARIA! I just found this and MUST share it with you: https://lifehacker.com/make-baking-easier-with-reverse-taring-1847414693

  • Carol says:

    I’m glad to see these additions to the bread – I love making “dinner rolls” with it. I had a severe reaction to allulose the last time I made these. Would powdered bochasweet work? I’m hesitant to try powdered Swerve but that could be another option? Thanks for all that you do!!

  • Christina Polnyj says:

    Love this bread, except it stuck to the well greased pan, any tips?

  • Sharon Chivis-Evans says:

    Hi Maria. I’m struggling to get back on keto. I hit a stall and gradually added carbs back..not only did I gain the weight back but I feel awful. It is my hope to be back in ketosis by October 9th but if I’m still struggling do you think the class will still be of use. I’ve had some good days eating from the 30 day cleanse book i just haven’t made it 30 days…

  • Lakey says:

    Sorry if you have already addressed this question but, would you happen to know the metric measurement for the egg white protein powder?

  • Denise Freitas says:

    Good Morning, Maria
    I make this bread weekly and really appreciate the recipe. I do a half recipe because it is only me who eats it. What is the correct way to freeze AND thaw the slices that I can’t consume in 4 days? Thanks

    • Maria Emmerich says:

      Thanks!! I slice mine and then freezer them. Thawing in the fridge or just popping them straight into the toaster. 🙂

      • Denise Freitas says:

        Thanks so much. I bake mine in a silicone sheet pan (like a flat cake), sprinkled with black and white sesame seeds. Then after baking and cooling in the oven, I cut it into 9 squares. Each square is just plenty for a sandwich. 😎 Down 90 lbs since 2019.

  • Bernadette says:

    Is the Nutritional Yeast necessary in this recipe? If I can replace it & I can use Dairy, what could I replace it with? Thank you.

    • Maria Emmerich says:

      That is the addition made in this version to add flavor and texture. If you want to omit, you can just use this recipe:

      • aimee Hart says:

        Oh my goodness! I can’t believe I waited so long to make this (I was scared) it’s life changing! I used whey protein because that’s all I had and I also used a lankanto sweetener because it’s all I had and it did fall but still delicious! I used greased parchment paper didn’t stick it all. Browned really nicely. Made nine buns, each perfect for a sandwich or burget. Sprinkled on some everything bagel seasoning. Can’t wait to make again with correct ingredients! Thank you so much!

  • Michele Jefferson says:

    Can you use the Vanilla Protein Powder to give it a little sweetness?

  • Judith says:

    I have 8 pounds of unflavored whey protein powder and am determined to use it in this recipe! Today I started with half recipe as flat bread. It tastes great and will be great for sandwiches. I will move on to egg white powder…..someday. Thanks, Maria.

  • Barb Rosenthal says:

    I also bought the egg protein powder from Jay Robb in vanilla flavor, since that’s what your photo showed. (Craig sent me the direct link.) I’ve just opened the egg powder and made this bread and now regret spending $50+ for the wrong thing! Maria, can you please correct the photo so nobody else makes this mistake? I am going to contact Robb and see if they will swap it out for me. 🙁 Thank you

    • Maria Emmerich says:

      They make several kinds of protein powder. For the bread the unflavored is best. For sweets like angel food cake the vanilla works well.

  • Kelly says:

    Hi, love your recipes!, I just wanted to know why you don’t like the egg yolks?, I thought the egg yolk was the most nutritious part of the egg, sorry I’m not on social media so that’s why I’m asking you this question there, I hope that you will email me back, you have a great & safe day.

    • Maria Emmerich says:

      I have no problem with egg yolks. This recipe just need whites as the whole egg won’t whip into stiff peaks. 🙂

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