Many following a strict low carb or ketogenic diet can only consume a small set amount of carbs a day. This means that small pleasures like consuming a couple slices of sourdough for breakfast may easily kick you out of ketosis. Stay tuned for nudge in the right direction, so that you can enjoy your favorite loaves, while remaining in the correct calorie deficit.
Can You Eat Sourdough Bread on Keto?
When following a keto or low-carb diet, you would typically consume 20 to 50 grams of carbs per day. The carbs in a slice of sourdough bread varies, depending on the type of flour that was used in the starter, and recipe.
For instance, a standard slice of sourdough bread made with whole wheat flour contains 19g of carbs. If you’re consuming 20g of carbs per day, then this is far too much to consume in one sitting, leaving you with 1g of carbs to have for the rest of the day.
Of course, if you were set to consume 50g of carbs a day instead, then a standard slice of sourdough bread is completely fine to have when following a ketogenic diet.
How Many Carbs Are in Sourdough Bread?
Sourdough bread contains less calories and carbs compared to regular bread, because of the consumption of sugars and starches that occur during the fermentation stage. But at the same time, sourdough bread is considered too high in carbs for someone who is restricting their carbohydrate intake in an attempt to achieve ketosis.
Take a look at the total number of carbohydrates found in regular bread, compared to the sourdough version of the same bread, outlined, in the table below:
|Type of Bread||Total Number of Carbs|
|Sourdough white bread||18.5g|
|Whole wheat bread||18.8g|
|Sourdough whole wheat bread||16.8g|
|German rye bread||18g|
|Sourdough German rye bread||16g|
How to Make a Keto Sourdough Starter
To make a keto friendly sourdough starter, and produce beautifully risen loaves that produce the familiar open crumb, moist texture and tangy flavors of a standard sourdough bread, you’ll need the following:
- 4 ounces coconut flour
- ½ cup filtered water
Coconut flour is the best flour for sourdough as it’s low in carb, and gluten free!
Here’s how to make a keto starter:
- Pour four ounces of flour and water in a tall jar or mixing bowl, and whisk until you achieve a pancake-like batter.
- Cover the jar with a tea towel, leaving a tiny gap for air to circulate, then place it somewhere warm (70 degrees F) and undisturbed.
- Feed your keto-friendly starter every 8-12 hours so that it remains active and bubbly.
Keto Sourdough Bread Recipe
If you’re someone who loves bread as much as I do, but don’t want the additional carbs to throw you out of ketosis, then try this keto-friendly, sourdough bread recipe!
- 1 ½ cup almond flour
- ⅓ cup psyllium husk
- ½ cup coconut flour
- ½ cup flaxseed meal
- ½ tsp baking powder
- 1 tsp baking soda
- 1 tsp sea salt/kosher salt
- ¾ cup egg whites
- 2 whole eggs
- ¾ cup buttermilk
- ½ cup apple cider vinegar
- ½ cup warm water
- 3 tbsp melted butter
- 1 tsp Italian seasoning
- Preheat the oven to 350 degrees F, meanwhile line a baking sheet with parchment paper.
- Add almond flour, psyllium powder, coconut flour, flax meal, salt, baking soda and powder, then whisk to combine.
- In a separate bowl, add egg whites buttermilk, apple cider vinegar, and water.
- Whisk until the surface starts to froth.
- Slowly drop your wet ingredients into your dry ingredients. Mix until you have a lump free dough.
- Divide and portion the dough into small loaves of equal size.
- Score the tops of each loaf with a sharp knife. Bake in the preheated oven for 30 minutes until the edges are golden brown.
- Remove the loaves from the oven, and brush the tops with melted butter, followed by a sprinkle of salt.
- Place them back into the oven, set to broil for 3 minutes, till the tops are a deep brown color.
Best Nuts to Use in Keto Low Carb Sourdough Bread
You can add raw nuts to this sourdough bread, for an elevated taste and texture to your low carb keto recipes.
Here are some of the best nuts to choose from:
- Raw pecans: When it comes to incorporating nuts into a low-carb recipe, raw pecans are a good place to start. They’re pretty affordable and super easy to puree, providing a pure, nutty flavoring, perfect for any keto-friendly loaf.
- Brazil nuts: If you like a little texture to your bread, try these chunky Brazilian nuts, providing a wonderful crunch to your buttered low-carb loaf.
- Sunflower seeds: For a budget-friendly nut, try adding sunflower seeds to the mix. Beware, the sunflower seeds contain an acid that reacts with baking soda in the recipe, so your bread may become green!
How to Store Leftover Keto Sourdough Bread?
If you plan to devour your keto sourdough bread over the next few days, then you can simply wrap your bread in a paper bag, or plastic wrap and leave it on the counter.
Anything over two days, should be wrapped and stored in the refrigerator for up to 5 days.
To freeze a keto sourdough bread, pre-slice your loaf, place them on a plate to freeze before placing them in an airtight container or plastic bag to freeze for a couple months.
Keto Sourdough Bread
For homemade sourdough bread that fits into your diet plan, try this keto sourdough bread. Tastes just as delicious, minus the carbs!
Is Sourdough Bread OK on a Keto Diet?
Sourdough bread is not OK to eat on a keto diet, since a sourdough starter requires flour, which is high in carbs, therefore anyone following a strict keto diet should avoid it.
Has Sourdough Bread Got Less Carbs?
Sourdough has less carbs and calories due to the consumption of starches and sugars at the fermentation stage.
Can You Use Almond Flour in a Sourdough Starter?
Almond flour is a good flour to use in your sourdough starter, especially if you wish to make a sourdough bread that is low carb or gluten free.
Is Sourdough Bread a Good Carbohydrate?
Occasional consumption of sourdough bread can improve glucose balance, and gut health.
What is Psyllium Husk Powder?
Psyllium powder is a common keto ingredient that is high in fiber and low in carbs. It is often used in keto sourdough bread recipes to produce a light and springy loaf. Psyllium husk, also holds the bread together like gluten, although it is completely gluten free.
Similar to sourdough, psyllium powder is also prebiotic, meaning that it supports the growth of good bacteria in the gut. It’s also incredible at regulating blood sugar levels, as well as lowering cholesterol levels, so you can enjoy the benefits of normal sourdough bread on keto any time you like!