Protein Flat Bread

A versatile crispy keto protein flatbread that can be used in pizzas, sandwiches, dips or just enjoy it plain as a snack.

Protein’s Place in a Ketogenic Diet

It’s one of the misconceptions in the keto diet that you should limit your protein intake. The classic ketogenic diet calls for only 6% of your macros coming from protein. The belief is that through a process called gluconeogenesis too much protein intake will be converted to glucose affecting your state of ketosis. The metabolic process is valid but the amount of protein will affect each individual differently. It’s important to test your own blood to determine how your body reacts to varying levels of protein.

Today’s ketogenic diet, often a modified form, curbs some of the beliefs of the classic model. It puts less emphasis on high fat and more on protein. You still keep your carb intake between 5-10%, but the protein levels could vary between 20-30% (or more!) of your daily macro intake. This is especially important if you do any forms of resistance training or exercise in general. Protein is a vital component of muscle repair and regeneration. I am a strong believer in higher protein intake and prioritize it over fat and carbs. In fact, I avoid many “fat bombs” simply because they are just excess calories with little, to no protein.

As mentioned above, I always look for good sources of protein in my meals. Meats like chicken, pork, fish and beef are great sources and are the primary ingredient in my meals. If I find myself not getting enough protein from whole foods, I’ll supplement my intake with a bar or whey shake. Since starting the keto diet back in 2017 I’ve always used IsoPure’s Whey Protein. It’s zero carbs so it’s the best option I’ve found. I recommend the unflavored one, as I use it in food recipes or add my own flavoring in shakes (usually vanilla and some sweetener).

a few notes on this protein flatbread

One of the favorite bread recipes in the keto community is “fat head” dough. It’s a mixture of cheese and almond flour. It’s high fat, low carb but not a lot of protein. My version is a spin-off on that recipe but I reduce the amount of almond flour and supplement it with IsoPure Whey Protein Isolate Unflavored Powder to bump up the macros. Also I’ve added pork rind crumbs to the dough as it gives the bread more texture and crispiness than traditional fat head dough. You can use pre-ground pork rinds, run some through a food processor or even just smash them in a bag.

I’ve found that cook time can vary the level of crispiness of this flatbread. So if you prefer it less crispy, try cooking it a little less, around 18-19 minutes. If you like it extra crispy, go for 21-22 minutes.

This keto protein flatbread can be used many ways. I’ve provided a few example with pizza, sandwiches, or just as a side. In fact, when I make it, I’ll find myself snacking on it since it’s essentially tasty cheese bread. If you find fun and interesting uses for it, let me know. I’d love to open up my horizons.

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Keto Protein Flatbread

A versatile crispy keto protein flatbread that can be used in pizzas, sandwiches, dips or just enjoy it plain as a snack.

Course Main Course, Side Dish

Cuisine American, Italian

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 10 servings

Calories 193kcal

Ingredients

• 8 oz mozzerella cheese shredded
• 1 oz cream cheese
• 2 large eggs
• ½ cup almond flour
• 1 scoop IsoPure Unflavored Whey Protein
• 1 cup pork rind crumbs
• 1 tsp baking powder

Optional

• 1 tbsp Italian Seasoning optional

Instructions

• Preheat oven to 375°F
• Combine mozzeralla and cream cheese in a microwave safe bowl. Microwave on high for one minute. Stir cheese then microwave again for an additional minute.
• Add eggs, almond flour, protein powder, pork rind crumbs, baking powder and optional Italian seasoning and stir until fully combined.
• Place a large peice of parchment paper on your coutner and transfer dough to it. Place an additional piece of parchment paper on top of dough and roll out to ¼ inch thickness with a rolling pin. Discard top parchment paper.
• Transfer dough, along with the bottom parchment paper, to a rimmed baking sheet and bake in the oven for 20 minutes till lightly brown.
• If making pizza, add toppings and place under broiler till cheese has browned (about 5 minutes). If using as bread, simply let cool then cut into pieces.

Notes

Nutritional Values Per Serving
Calories 193
Total Fat 14 g
Saturated Fat 5 g
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 0 g
Protein 19 g