This nutrient-dense keto bread combines the creamy richness of avocado with protein-packed almond flour to create a heart-healthy breakfast that supports cardiovascular wellness. Loaded with healthy fats, fiber, and essential nutrients, this low-carb bread provides sustained energy while keeping blood sugar stable. Paired with a fresh Mediterranean salad, this complete meal delivers both satisfaction and optimal nutrition for those following ketogenic or heart-healthy eating plans.
Ingredients
For the Keto Avocado Bread:
- 1 small ripe avocado (approximately 70g / 2.5 oz flesh)
- 2 large eggs
- 1 tablespoon vegetable oil (or avocado oil)
- 2 tablespoons Greek yogurt (full-fat preferred)
- 2 tablespoons almond flour (30g / 1 oz)
- 1 tablespoon chia seeds (15g)
- 1/2 teaspoon sea salt
- 1/2 teaspoon baking powder
- 2 tablespoons ground flax seeds (20g)
- 1/2 teaspoon dried garlic powder
- 1 tablespoon sesame seeds for topping
- Extra oil for greasing molds
For the Mediterranean Salad:
- 1/2 medium cucumber (approximately 150g / 5 oz)
- 1 medium tomato (approximately 150g / 5 oz)
- 100g (3.5 oz) fresh mozzarella cheese, cubed
- 1/4 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sesame seeds
- 1 tablespoon fresh lemon juice
Step-by-Step Instructions
Preparing the Avocado Bread
Step 1: Preheat your oven to 175°C (350°F / Gas Mark 4). Grease two small loaf pans or ramekins (approximately 10cm x 6cm each) with vegetable oil and line with parchment paper for easy removal.
Step 2: Cut the avocado in half, remove the pit, and scoop out the flesh into a mixing bowl. Ensure the avocado is properly ripe – it should yield to gentle pressure but not be overly soft or brown.
Step 3: Add the 2 eggs to the bowl with the avocado. Using an immersion blender, blend the avocado and eggs together until completely smooth and creamy with no lumps remaining.
Step 4: Add the tablespoon of vegetable oil and Greek yogurt to the avocado-egg mixture. Blend again briefly to incorporate these wet ingredients thoroughly.
Step 5: In a separate bowl, combine the almond flour, chia seeds, salt, baking powder, ground flax seeds, and dried garlic powder. Whisk these dry ingredients together to ensure even distribution.
Step 6: Gradually fold the dry ingredient mixture into the wet ingredients, stirring gently until just combined. Avoid overmixing to maintain a tender texture.
Step 7: Allow the batter to rest for 15 minutes. During this time, the chia seeds and flax seeds will absorb moisture and help bind the ingredients together, creating a better texture.
Baking the Bread
Step 8: After resting, stir the batter gently once more. Divide the mixture evenly between the two prepared baking molds, filling each about 3/4 full.
Step 9: Sprinkle the tops generously with sesame seeds, lightly pressing them into the surface to help them adhere during baking.
Step 10: Bake in the preheated oven for 30-40 minutes, or until the tops are golden brown and a toothpick inserted into the center comes out clean or with just a few moist crumbs.
Step 11: Remove from the oven and allow to cool in the pans for 10 minutes before turning out onto a wire rack to cool completely.
Optional Pan-Frying
Step 12: Once cooled, slice the bread into 1cm (1/2 inch) thick pieces. For extra flavor and texture, heat a small amount of oil in a non-stick pan over medium heat.
Step 13: Pan-fry the bread slices for 1-2 minutes on each side until lightly golden and crispy on the outside while remaining tender inside.
Preparing the Mediterranean Salad
Step 14: Wash and dice the cucumber into small cubes, leaving the skin on for extra nutrients and texture. Place in a serving bowl.
Step 15: Core and dice the tomato into similar-sized pieces as the cucumber. Add to the bowl with the cucumber.
Step 16: Cut the fresh mozzarella into small cubes and add to the vegetable mixture. The cheese should be at room temperature for the best flavor.
Step 17: In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create a simple vinaigrette.
Step 18: Pour the dressing over the salad ingredients, add the sesame seeds, and toss gently to combine all elements evenly.
Nutritional Information and Timing
Preparation Time: 20 minutes
Resting Time: 15 minutes
Baking Time: 35 minutes
Total Time: 70 minutes
Serves: 4 portions (2 mini loaves + 4 salad servings)
Nutritional Values per Serving (1/2 loaf + salad):
- Calories: 285
- Protein: 12g
- Carbohydrates: 8g
- Net Carbs: 4g
- Fat: 24g
- Fiber: 4g
- Omega-3 fatty acids: 1.8g
- Potassium: 420mg
- Magnesium: 85mg
- Vitamin K: 45mcg
Recipe Variations and Substitutions
Flour Alternatives
Replace almond flour with sunflower seed flour for nut-free options, or use coconut flour (reduce to 1 tablespoon as it’s more absorbent). Hazelnut flour provides a rich, nutty flavor alternative.
Yogurt Substitutions
Substitute Greek yogurt with sour cream, cream cheese (softened), or coconut cream for dairy-free versions. Each will slightly alter the texture but maintain the bread’s moistness.
Seed Variations
Replace chia seeds with hemp hearts, ground pumpkin seeds, or additional flax seeds. Each option provides different nutritional benefits while maintaining the bread’s structure.
Herb and Spice Options
Enhance flavor with fresh herbs like rosemary, thyme, or oregano. Add 1/2 teaspoon of onion powder, smoked paprika, or Italian seasoning for variety.
Salad Modifications
Substitute cucumber with bell peppers, radishes, or celery for different textures. Replace mozzarella with feta, goat cheese, or avocado cubes for varied flavors and nutrition profiles.
Frequently Asked Questions
How do I know if my avocado is the right ripeness for this bread? The ideal avocado should yield to gentle pressure when squeezed but shouldn’t be mushy or have dark spots. It should mash easily but not be watery. If your avocado is slightly underripe, let it sit at room temperature for 1-2 days before using.
Can I make this bread ahead of time? Yes, this bread stores well wrapped in plastic wrap in the refrigerator for up to 5 days. You can also freeze individual slices for up to 3 months. Toast frozen slices directly from the freezer for best results.
Why does the batter need to rest for 15 minutes? The resting period allows the chia seeds and flax seeds to absorb moisture and swell, which helps bind the ingredients together and creates a better texture. This step also allows the baking powder to activate properly.
Is this bread suitable for meal prep? Absolutely! This bread is excellent for meal prep. Slice and store portions in the refrigerator, then toast or pan-fry as needed. The salad components can be prepped separately and assembled just before serving to maintain freshness.
Can I double this recipe for larger loaves? Yes, you can double the recipe and bake in one standard loaf pan. Increase the baking time to 45-55 minutes and check for doneness with a toothpick. The internal temperature should reach 90°C (195°F) when fully baked.
This heart-healthy keto bread provides an excellent foundation for nutritious breakfasts while supporting cardiovascular wellness through its rich content of monounsaturated fats, fiber, and antioxidants. Combined with the fresh Mediterranean salad, this meal delivers complete nutrition that satisfies hunger while maintaining stable blood sugar levels, making it perfect for those prioritizing heart health and metabolic wellness.