How to Make BREAD KETO (vegan, high protein, and TASTES like BREAD) _ Mary's Test Kitchen

It looks like bread and smells like bread .

It's fluffy like bread and yet it has mixed to no carbs like soy free tofu and chicken less chicken .

We just love delicious contradictions around here .

Please give this video a like if you do too .

Hello , friends and not yet friends .

Welcome back to Mary's test kitchen where we're starting this bread recipe innocently enough with a combination of warm water and instant yeast .

The yeast needs something to eat to do its job .

So I'm feeding it maple syrup .

Don't panic .

The yeast will eat the sugar and produce no expanding gas and shouldn't be leaving any or much sugar in the bread itself .

But since I don't know how much exactly I'll still keep it in the net carb calculation without subtracting anything details to come in .

The meantime , seeing that our yeast is alive , we can be confident about adding our super low carb , high protein and fibrous flowers first in the form of oat fiber .

It's made from the husks of oats super fine .

So be careful when handling this stuff .

You don't want to inhale it yet .

It's gonna give our bread a wonderful toast .

Aroma when it's baking , I got this one from Amazon and overall , I really like the consistent quality of the Atom brand .

So I do recommend it affiliate linked in the description if I don't forget .

But recently I found out that bulk Barn carries oat fiber and basically every ingredient you'll need in this recipe .

So that is an option too if you have one nearby 100 g of that .

After that , the protein in the form of vital wheat gluten .

Yes .

The protein that is normally found in bread anyways and will allow the dough to expand and behave very much like regular bread dough .

It's super fluffy like the fiber .

So handle it gently , we want 100 and 75 g .

Then golden flax seeds , I always buy mine in bulk and then grind them into a fine meal , then store in the fridge .

Gotta keep that omega three a a content fresh .

But recently I've also seen golden flax meals sold in stores and that seems convenient .

So maybe that's what you prefer .

And if you can only get regular brown flax seeds or flax meal , I suppose that should be fine too .

Remember , these are your high protein , low carb , sweet potato looking sandwich rolls .

And there are no rules except as always , I highly recommend using a kitchen scale .

They are affordable , easy to use and will make your baking so much more successful .

Finally add a teaspoon of salt .

It doesn't have to be pink but clearly from last week's video , we like pink around here then give it a stir to roughly get this dough to start forming .

And then I'm gonna hand things over to my assistant A K A the stand mixer .

This keto thing might have put an end to my seven years of chronic tennis symptoms .

But that doesn't mean I want to go back to the days where I did this all by hand .

Let your stand mixer go with the dough hook at speed three or four for about six minutes or get an arm workout .

It's up to you until the dough looks like this smooth and soft though .

It's a bit stiffer than regular dough due to the higher protein content .

And I'd say slightly more challenging to pull apart , but it's nothing you can't handle .

I'll divide this into eight equal portions and with this rough piece , I'll need the sides into itself and smooth out the ball by rolling it on the table like this .

And then you can do the same with all seven other pieces .

You could just leave it like this round rolls .

But I am going to squish and roll out and roll up and a pinch along the seam and then tend to my hands rolling up and down to make this sweet potato shape .

It looks like a baguette .

I know , but I cannot call it a baguette .

Not because I'm a baguette purist but I'll explain later .

It's still not gonna be a baguette even though I'm putting it in my vera awesome non stick baguette pan .

The very same pan we made those amazing Vietnamese style baguettes full of delicious , delicious carbs in it which if you're OK with the macros , I highly recommend it is super legit and the best thing to make your BMI sam in .

But back to these buns , I'll repeat the shaping process by the way , while you're here .

Can you let me know what other kinds of breads you might want to see low or low carb versions of .

I've just been thinking of basic things to replace what I usually eat .

But if you have suggestions , I would love your .

But also please give this video a like if you're liking it so far and maybe subscribe if you want to .

Anyways , make sure you give plenty of room between each bigot .

I mean sweet potato look and roll when your pan is full up , cover it with plastic wrap , but we still have some dough .

So I'll redeploy my backup pan , which is less awesome .

To be honest , it needs a parchment liner and it makes skinnier lobes .

So I'll shape accordingly .

Now cover that as well .

In the past , I've used damn clean lint free kitchen towels to cover , which is a great low waist option .

So if that is an option for you , please go ahead and do that and let these rest and rise in a warm draft free location for about an hour and a half .

This dough is heavier than our usual bread dough .

So that's why it takes so long .

We want it to rise somewhere in between , double to triple in size .

When you have about 15 minutes left on your timer , start to preheat your oven and arrange the racks if you have two pans like me and look how they've risen when your oven is fully preheated .

Haul off the plastic wrap or your damp towel , it should come off fairly easily .

And I have my big knife and a spray bottle for the slashing spray , both the blade and the tops before going in .

You don't have to use a large scary knife like mine .

In fact , this is probably not ideal because it's not that maneuverable , but your blade should be very , very sharp .

You wanna cut in just like shy of a centimeter there abouts I about 45 degrees .

I we're just breaking the surface tension .

So when this expands in the oven and it will expand quite a bit , it won't blow out in a less attractive place , then spray water on the tops once more and you can place these in your preheated oven .

I spray it a few more times when it's in there to create steam before closing the oven door and setting a timer for 30 minutes afterwards , your kitchen will smell wonderful and your buns should come out looking like this .

It will be so tempting to rip into these right away , but I recommend you resist until they are cooled down .

This is of course , a case of do what I say , not as I did because I totally burnt the tips of my fingers .

The crust is thin .

The loaf is soft and springy and it smells toasty and wonderful .

The interior is fluffy and it tastes well like bread .

Although you can tell there is flax seed because it gives that flax gel sensation just like a tiny bit .

But when you add some butter , oh my gosh , it's just so perfect .

Really , really perfect .

I'm proud of this one if you can't tell .

And if you're curious about low carb bread or if you've been looking for one , you will not regret making this .

I have been working on it for months getting the ratio and the baking procedure just right .

And now we have the perfect vegan keto sandwich bun .

That will be amazing for all your sandwich needs with double the amount of protein than a regular bun of the same size , double the amount of fiber and 10 times less carbs with only four net carbs per bun .

But I do have to be completely upfront with you .

There is a catch , please drink plenty of water with your meal because that boat fiber and feet are super thirsty .

This is a food channel .

So we are not going to get into details except to say that things could get uncomfortable the next day if you don't drink enough water .

That's probably good advice .

But while never increasing your fiber intake , regardless of the sources , I think .

And uh last thing , it is not a baguette to those who want to call a baguette because this crust is just not baguette level crustiness .

I'm still working on that perfect baking procedure .

So please do stay tuned .

Thank you so much for watching my friend .

Please give this video a thumbs up if you liked it and subscribe for more interesting culinary contradictions .

I've got even more experiments soaking in the fridge right now and I cannot wait to share them with you , which means I got to get back to work .

Why don't you check out the latest soy free pink tofu if you haven't already ?

It's weird .

I know .

But it's also incredible .

Bye for now .