This revolutionary bread recipe is specifically designed for people managing diabetes and high cholesterol, offering a delicious alternative to traditional wheat-based breads. Made entirely without flour or sugar, this nutrient-dense bread relies on healthy fats from nuts and seeds, high-quality protein from eggs and cheese, and fiber-rich psyllium husk to create a satisfying, blood sugar-friendly option. The combination of walnuts, sunflower seeds, and aromatic herbs creates a flavorful bread that pairs perfectly with both savory and light toppings, making it an ideal choice for anyone following a low-carb or ketogenic lifestyle.
Ingredients
For the Bread:
- 60 g (½ cup) walnuts
- 80 g (½ cup + 2 tbsp) sunflower seeds
- ½ tsp sea salt
- ½ tsp dried tomatoes, finely chopped
- ½ tsp dried garlic powder
- ½ tsp dried basil
- 15 g (2 tbsp) psyllium husk powder
- ½ tsp baking powder
- 50 g (½ cup) grated Parmesan cheese
- 2 large eggs
- 2 tbsp extra virgin olive oil
- Additional dried garlic powder for sprinkling
For the Tuna Spread (Optional):
- 50 g (¼ cup) canned tuna in water, drained
- 2 tbsp fresh parsley, finely chopped
- 30 g (2 tbsp) cream cheese, softened
Instructions
Preparing the Nut and Seed Base
Step 1: Heat a dry skillet over medium heat. Add the walnuts and sunflower seeds to the pan and toast them for 3-4 minutes, stirring frequently to prevent burning. The nuts and seeds should become fragrant and lightly golden. Remove from heat and let them cool completely.
Step 2: Once cooled, transfer the toasted nuts and seeds to a food processor or high-speed blender. Pulse in short bursts until they are roughly chopped but not completely powdered. You want some texture remaining for the bread’s structure.
Step 3: Add the sea salt, dried tomatoes, dried garlic powder, and dried basil to the chopped nuts and seeds. Pulse briefly to combine all the seasonings evenly throughout the mixture.
Creating the Bread Dough
Step 4: In a large mixing bowl, combine the nut and seed mixture with the psyllium husk powder and baking powder. Mix thoroughly to ensure even distribution of all dry ingredients.
Step 5: Add the grated Parmesan cheese to the mixture and stir well. The cheese will add both flavor and help bind the ingredients together.
Step 6: In a separate bowl, whisk the eggs until well beaten. Add the olive oil and mix until fully combined.
Step 7: Pour the egg and oil mixture into the dry ingredients. Using a wooden spoon or spatula, mix everything together until a cohesive dough forms. The psyllium husk will help absorb moisture and create a bread-like texture.
Step 8: Let the dough rest for 5 minutes. During this time, the psyllium husk will continue to absorb moisture and the dough will become more manageable.
Shaping and Baking
Step 9: Preheat your oven to 180°C (350°F). Line a baking sheet with parchment paper.
Step 10: Lightly oil your hands with vegetable oil to prevent the dough from sticking. Divide the dough into 6-8 equal portions, depending on your preferred size.
Step 11: Shape each portion into an oval or elongated roll, similar to traditional bread rolls. Place them on the prepared baking sheet, leaving space between each roll.
Step 12: Using a sharp knife, make 2-3 diagonal slashes across the top of each roll. This not only creates an attractive appearance but also helps the bread expand properly during baking.
Step 13: Sprinkle the tops of the rolls with additional dried garlic powder for extra flavor and visual appeal.
Step 14: Bake in the preheated oven for 35 minutes, or until the rolls are golden brown and sound hollow when tapped on the bottom. The internal temperature should reach 200°F (93°C).
Step 15: Remove from the oven and let the bread cool on a wire rack for at least 15 minutes before slicing. This cooling period allows the structure to set properly.
Preparing the Tuna Spread
Step 16: While the bread is cooling, prepare the optional tuna spread. In a small bowl, flake the drained tuna with a fork until it’s broken into small pieces.
Step 17: Add the finely chopped fresh parsley to the tuna and mix well. The parsley adds freshness and color to the spread.
Step 18: Fold in the softened cream cheese, mixing until all ingredients are well combined and the mixture is smooth and spreadable.
Serving Suggestions
Step 19: Once the bread has cooled, slice it carefully with a serrated knife. Each roll can be cut into 3-4 slices, depending on thickness preference.
Step 20: Serve the bread fresh with the tuna spread, or enjoy it plain. It can also be toasted lightly for added texture and warmth.
Time and Serving Information
Preparation Time: 20 minutes Resting Time: 5 minutes Baking Time: 35 minutes Total Time: 1 hour Servings: 6-8 bread rolls (24-32 slices) Difficulty Level: Easy
Nutrition Information (Per Slice, without tuna spread)
- Calories: 85
- Protein: 3.8g
- Carbohydrates: 2.1g
- Net Carbs: 0.8g
- Dietary Fiber: 1.3g
- Total Fat: 7.2g
- Saturated Fat: 1.4g
- Monounsaturated Fat: 3.1g
- Polyunsaturated Fat: 2.7g
- Sodium: 125mg
- Potassium: 95mg
- Calcium: 65mg
- Iron: 0.6mg
- Magnesium: 28mg
- Vitamin E: 2.1mg
This diabetic-friendly bread is an excellent source of healthy fats, particularly omega-3 fatty acids from walnuts and vitamin E from sunflower seeds. The high fiber content from psyllium husk helps slow glucose absorption, making it ideal for blood sugar management. The low net carbohydrate content makes it suitable for ketogenic diets, while the protein from eggs and cheese provides satiety.
The bread can be stored at room temperature for up to 3 days in an airtight container, or frozen for up to 3 months. When ready to eat frozen bread, simply thaw at room temperature or toast directly from frozen. This versatile bread works wonderfully for sandwiches, as a side with soups and salads, or simply enjoyed with sugar-free jams or nut butters. The combination of herbs and Parmesan cheese creates a savory flavor profile that satisfies cravings while supporting healthy blood sugar levels.