This revolutionary keto bread recipe proves that healthy eating doesn’t have to break the bank or sacrifice flavor. Made entirely without traditional flour or added sugars, this nutrient-dense bread relies on ground sunflower seeds to create a satisfying texture that rivals conventional bread. The golden color comes from turmeric, while the savory herb blend makes every bite incredibly flavorful. Perfect for those managing blood sugar levels or following ketogenic lifestyles, this bread costs significantly less than store-bought alternatives while delivering superior nutrition.
Ingredients
For the Bread
- 1 cup (140g / 5 oz) roasted unsalted sunflower seeds, ground
- 2 tablespoons psyllium husk powder
- 1½ teaspoons baking powder
- ½ teaspoon dried garlic powder
- ½ teaspoon freeze-dried tomatoes, crushed
- 1 teaspoon turmeric powder
- Salt to taste (about ½ teaspoon)
- 3 large eggs
- 1 tablespoon olive oil
- 2 tablespoons Greek yogurt
- Extra sunflower seeds for topping
- Vegetable oil for greasing
For the Cream Cheese Spread
- 2 tablespoons (50g / 1.8 oz) cream cheese, softened
- 1 tablespoon grated Parmesan cheese
- 1 tablespoon olive oil
- 1 clove garlic, minced
- Fresh dill, chopped
- Black pepper to taste
Instructions
Bread Preparation
- Prepare sunflower seed flour: Using a high-speed blender or food processor, grind the roasted sunflower seeds until they form a fine flour-like consistency. Be careful not to over-process, as this can create sunflower seed butter.
- Mix dry ingredients: In a large mixing bowl, combine the ground sunflower seeds, psyllium husk powder, baking powder, dried garlic, crushed freeze-dried tomatoes, turmeric, and salt. Whisk together thoroughly to ensure even distribution.
- Combine wet ingredients: In a separate bowl, beat the eggs well. Add olive oil and Greek yogurt, mixing until smooth and well incorporated.
- Create the dough: Pour the wet ingredients into the dry mixture and stir vigorously until a thick, cohesive dough forms. The psyllium husk will begin to bind everything together.
- Rest the dough: Allow the mixture to sit for 5 minutes. This resting time is crucial as it allows the psyllium husk to fully hydrate and create the proper bread texture.
Baking Process
- Prepare for baking: Preheat your oven to 180°C (350°F). Lightly grease your hands and work surface with vegetable oil to prevent sticking.
- Shape the loaves: Divide the dough into two equal portions. Shape each portion into a small loaf or baguette shape, placing them on a parchment-lined baking sheet.
- Add toppings: Lightly brush the tops with vegetable oil and generously sprinkle with whole sunflower seeds for added crunch and visual appeal.
- Bake to perfection: Bake for 25-30 minutes until the loaves are golden brown and sound hollow when tapped on the bottom. The internal temperature should reach about 90°C (195°F).
Cream Cheese Spread
- Prepare the spread: While the bread cools, combine softened cream cheese, grated Parmesan, olive oil, minced garlic, chopped dill, and black pepper in a small bowl. Mix until smooth and creamy.
Time and Serving Information
Prep Time: 15 minutes
Rest Time: 5 minutes
Bake Time: 25-30 minutes
Total Time: 45-50 minutes
Yield: 2 small loaves (about 12 slices total)
Serving Size: 1 slice with 1 tablespoon spread
Nutrition (per slice with spread)
- Calories: 185
- Fat: 16g
- Carbohydrates: 4g
- Net Carbs: 2g
- Fiber: 2g
- Protein: 7g
- Sodium: 180mg
Why This Recipe is Healthy and Blood Sugar Friendly
This innovative bread recipe offers exceptional health benefits that make it ideal for blood sugar management and overall wellness. Sunflower seeds are powerhouses of healthy fats, particularly vitamin E and magnesium, which support cardiovascular health and help regulate blood sugar levels. Unlike traditional bread made with refined flour, this recipe has virtually no impact on blood glucose.
The high fiber content from psyllium husk promotes digestive health while creating satiety that helps control appetite and prevent overeating. Psyllium husk also acts as a prebiotic, supporting beneficial gut bacteria that play crucial roles in metabolism and immune function.
Turmeric provides powerful anti-inflammatory compounds, particularly curcumin, which may help improve insulin sensitivity and reduce inflammation associated with metabolic disorders. The complete proteins from eggs supply all essential amino acids needed for muscle maintenance and metabolic function.
Greek yogurt contributes probiotics and additional protein while keeping the bread moist without adding sugar. The healthy monounsaturated fats from olive oil support heart health and help with the absorption of fat-soluble vitamins. This combination creates a nutritionally dense bread that supports stable energy levels throughout the day, making it an excellent choice for anyone managing diabetes, following ketogenic diets, or simply seeking healthier bread alternatives that won’t spike blood sugar levels.