A sandwich is not something you’d typically consider ketogenic. But when the bread is 3 net carbs per slice, it opens up a whole new world of opportunities.
I ran across this bread at my local grocery store, H-E-B. The store is a Texas based chain that is well loved by locals and visitors alike. Made daily in their bakery, this Scratch Pro-tein Bread is a gift to low carb dieters. Most commercial breads taste like cardboard, but this has a really good flavor and not dry in the least.
Let’s talk a little about the ingredients for a moment though.
water, flax seeds, soy flour, wheat gluten, sunflower seeds, soy grits, sesame seeds, wheat protein isolate, whole grain spelt flour, apple fiber, wheat bran, whole grain wheat sour (whole wheat flour, water, starter culture), salt, instant yeast (yeast, ascorbic acid), malt extract, rye flour, spices, rye malt
There seems to be a few questionable ingredients in that list above. Many of which carry a fair amount of carbs such as the various flours and gluten. It would appear they are achieving the 3 net carbs per slice simply by adding fiber… so a little deceptive. If you’re just adding fiber to a base of carb heavy ingredients, it will still have an insulin response.
Now some may outright reject eating this based on the ingredients list alone, but you should test your blood sugar to see how your body responds. Every body is different, and everybody does keto differently. I think you can still include these options in a keto diet as long as you’re aware of what you’re eating and how your body responds. I just make sure I account for the higher carbs in my daily macro allotment (20-30 net carbs per day).
You may not live in Texas and have access to H-E-B, but there might be a similar option at your local Walmart. I have yet to try it, but they carry a bread called Marketplace High Protein Bread which has similar ingredients with 7 net carbs for two slices. I can’t personally vouch for the flavor, but it’s certainly more accessible since there’s a Walmart on virtually every corner.
Every body is different, and everybody does keto differently
When I first tried this bread, I made a ham and cheese sandwich. Liking it so much I decided to use it with this egg salad. Prepared with a few hard boiled eggs, mustard, avocado mayo, chopped fresh dill and a couple pieces of crispy bacon on toasted low carb bread. A classic egg salad sandwich with no crazy or over the top ingredients. Just a simple sandwich, made deliciously.
Now that low carb bread is becoming more accessible, you can once again enjoy an old fashioned sandwich. And not only a sandwich, how about French toast, or croutons, or bread pudding! I’m excited to try a bunch of new things with this stuff… in moderation.
Keto Bacon & Egg Salad Sandwich
- 6 large eggs
- 1/4 cup mayonnaise
- 2 tbsp yellow mustard
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1 tsp fresh dill chopped
- Place eggs in a single layer on the bottom of a sauce pan. Fill with cold water so that it covers the eggs with about an inch. Bring to a boil and cover. Let steep for 10 minutes.
- Place the eggs in an ice bath for a couple minutes and then peel.
- Roughly chop the eggs and add to a medium mixing bowl. Add mayo, mustard, salt, pepper and dill. Gently fold egg salad until incorporated. Taste and add additional seasoning if necessary.