The Journey to Low Carb Bread
The fall of 2017 was pretty rough on our family. My daughter Ava (age 15) came home from school one day with severe abdominal pain. At first, we thought she was coming down with a tummy bug. Yet as it lingered on day after day we knew we were dealing with something else entirely. After weeks of seeing various doctors, putting her through uncountable medical tests, X-rays and CT scans, and exploring several forms of alternative medicine, she was labeled with “Irritable Bowel Syndrome.” A label which seems to be a catch-all term for any digestive issue in which mainstream doctors can’t find a cause.
A Gluten-Free Bread Recipe
As we continue the search for the root of the problem, we have decided to try handling her pain through diet and supplements. Ava is on a gluten-free, sugar-free, dairy-free diet and is also avoiding High FODMAP foods which includes a long list of fruits and vegetables. (These are foods IBS patients are supposed to stay away from because they can ferment in your body before fully digesting.) Needless to say, her diet is pretty limited at the moment.
Low Carb Diet and Keto Diet
Although Ava has good and bad days dealing with pain, she has managed to keep an upbeat attitude. She has made it a goal to find (or create) recipes she can enjoy to help curb her cravings. The hardest food for her to replicate is bread. All the store-bought gluten-free bread we’ve found still contains ingredients she can’t eat, such as rice flour, sugar, or dried milk. Even our previous favorite low-carb bread option Cloud Bread contains dairy! One morning Ava determined she was going to come up with a bread recipe she could eat, even if it took all day long. We purchased an array of alternative grain-free flours and she set off to work in the kitchen. She looked up all sorts of gluten-free bread recipes and tried testing them, making substitutions for the ingredients she can’t eat.
What Ingredients You Will Need
1/2 teaspoon oil any variety 2 large eggs or liquid vegan egg substitute 1/2 cup fine ground almond flour (I used Bob’s Red Mill) 1/2 teaspoon grain-free baking powder 1/4 teaspoon sea salt
Microwaveable Gluten Free Bread
The first several batches of bread tasted like seaweed, tree bark, and vinegar. We had a good hard laugh and tossed them out. Yet by the end of the day, Ava was on to something. She found several recipes for gluten-free microwavable mug bread… All with rice, coconut, or quinoa flour, which she cannot eat. Ava made adjustments using almond flour, more moisture, and Viola! Gluten Free, Grain Free, Sugar-Free, Dairy Free, Paleo, Ketogenic, Low FODMAP bread that actually tastes and feels like bread!
How To Make Ava’s Magic Mug Low Carb Bread
Instructions… Low Carb Magic Mug Bread makes marvelous little sandwiches, can be used in french toast, and toasts beautifully in a skillet without any oil or butter. It has a mild nutty flavor and a light spongy texture. If you deal with allergies or health issues that limit your diet or are just trying to eat ultra low carb, give Ava’s Low Carb Magic Mug Bread a try! It’s definitely been a silver lining through her tough time. We much prefer this cloud bread over others like Ezekiel bread, almond flour bread, multiseed loaves, dave’s killer bread, or golden wheat bread.
Low Carb Bread Recipe Tips & Tricks
I’m allergic to nuts. Can I make magic mug bread with other flours?
Yes! Although we like the flavor best with almond flour it works very well with quinoa flour. Coconut flour is also an option. However it is so absorbent, you will need to use only 1/3 cup of coconut four, and add an additional 2 tablespoons oil to soften the bread. If you do not need to eat grain free, oat flour is a very tasty option.
I don’t like to microwave. Can I bake this in the oven?
Yes and no… Yes, you can bake this bread in the oven at 350 degrees F, for 10-20 minutes, depending on the baking dish you place it in. However, it does not turn out the same. It needs that quick-heat from the microwave to form a light pillowy loaf. Our very best baked version was spread on a sheet of parchment paper in a jelly roll pan, so it was very thin. Better, but still not as good as the microwave version.
Is all baking powder gluten free and grain free?
No. Most major brands today are made without gluten, but not all. You will need to check the label to be sure. Many brands are made with cornstarch, so if you need to stick to a strict grain free diet, you either need to purchase grain free baking powder, or make your own. You can make grain free baking powder by combining 1 part baking soda and 2 parts cream of tartar.
I can’t eat eggs. What can I substitute?
You can use a store-bought vegan egg substitute. We’ve found the “Follow Your Heart” brand works pretty well. You can also make flax or chia seed egg substitute. Grind 1 tablespoon of flax or chia seeds in a small coffee grinder. Place the ground seeds in a small bowl and add 2 1/2 tablespoons of water. Stir, then let the mixture rest for 5 minutes before using. This creates one flax (or chai) egg. Double for this recipe.
Can I Make A Big Batch?
Make multiple batches by tripling or quadrupling the recipe and whisking the batter in a large bowl. Then pour the batter into various oiled mugs and microwave. Add 1 minute cook time for each additional mug.
Other recipes you might like:
Low Carb Keto Tortilla Recipe The Best Cloud Bread Recipe Low Carb Cauliflower Crackers Keto Egg Roll Wrap Recipe Soft Whole Wheat Bread Gluten Free Artisan Style Load with Psyllium Husk by The Loopy Whisk Easiest Whole Grain Bread Seeded Loaf by Minimalist Baker Gluten Free Bagels by Gluten Free on a Shoestring
Check the printable recipe card below for the nutrition information including calories, carbohydrates, protein, net carbs, and fiber percentages.
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