Omega-3 Protein Bread

I’ve not yet posted a protein bread recipe, have I?  NOOOOOOO.   Well, I have now, and I’m excited.  I hardly ever post any savoury recipes, despite the fact that I love to cook, not just bake treats and patisserie.  OK, this is technically either sweet or savoury … I mean, it’s bread, isn’t it?

I don’t eat much bread these days.  Am I avoiding carbs?  Nope, clearly not, they are an essential part of my diet.  I am avoiding evildoer carbs of the refined and sugary nature, yes.  Most of the time anyway.  Partly because it fits with my health and fitness way of life but also because I have an intolerance to fructose and fructans.  Feeling sick, lethargic, and unable to function properly really takes the fun out of working, socialising, and working out.  So I gave up wheat and rye and barley and then proceeded to cut down on other grains as well.  Don’t ask me to use gluten-free flours because I’m likely to give you the look of withering disdain 😉   I like my not-so-daily bread to be nutritionally sound thanks.  Surprisingly, I found the transition increasingly easier as time went on.

But there are times when I’d love a slice of bread … for a sandwich, if that’s what I crave, or with cheese, that sort of thing.  I have been known to use lettuce leaves as my “proxy bread” for sandwiches.  Delicious, but it can be a little messy 😀

I love this bread because it has a tender crumb, and reminds me a little of focaccia (might be the olive oil).  It is high in mono-unsaturated and omega-3 fats so it counts towards your fat macros for the day.  But it’s full of the good stuff, right?

Oooh la la, top it with cheese, salad, smoked salmon or gravlax and a little mustard, or anything you like.  It’s fabulous with both savoury and sweet toppings.  The flavour is very nutty from the flaxseed and quinoa.  It’s simply amaaazing.  Yes, it’s THAT good.  I do a happy dance when the family freaks out over just how delicious this bread is.   Sneaking in protein powder to their food makes me feel like I’m sneaking veggies into a kid’s meal 🙂

It’s high in protein, grain-free (quinoa is a SEED, ok?), yeast, and gluten-free as well.  Great for anyone with food intolerances.  If all the noise about healthy fats is even half-true, they should be helping you to lose a few kilos too and this bread also has the bonus of having its carbohydrates firmly in the laudable category.

I’ll be posting a lower fat, seed free loaf next time but for now, I hope you enjoy this one.

Food for growing muscles (wow, I hope so) … enjoy!

Makes 1 loaf  (I baked it in a 23cm x 10cm loaf tin for a longer loaf with less height).

Best sizes:  23cm x 10cm, or 21cm x 10cm for a shorter, taller loaf, or form the dough freeform like a focaccia.

Ingredients
73 grams (2/3 cup) quinoa flour*
80 grams (2/3 cup) ground flaxseed meal
50 grams (2/3 cup) un-flavoured pea protein isolate (I use Vital Protein)
2 teaspoons baking powder
1 teaspoon sea salt
265 grams (1 cup) liquid egg whites
55 grams (1/4 cup) extra-virgin olive oil OR 27 grams (1/8 cup) for a lower fat loaf
75 grams (1/3 cup) water

*If you cannot find quinoa flour, you can substitute soy, oat, or buckwheat flour or any gluten-free flour such as teff, amaranth, coconut, whatever.  You can also replace it with another 2/3 cup of flaxseed meal.  Please note that these changes will impact the macros for the loaf.

Instructions
Preheat the oven to 180℃.

Grease a loaf tin lightly with olive oil spray or line the tin with silicone paper, if not using a silicon mould.  If baking freeform, line the tray with silicon baking paper.

Place the dry ingredients into a large mixing bowl.  Whisk together the egg whites, oil, and water.  Add the liquid ingredients to the dry mixture and mix until you get a sticky batter.  If using the lower quantity of extra-virgin olive oil, you might need to add a little extra water.

Pour the batter into the prepared loaf tin.  Even the top, if you’d like a square loaf.

If baking freeform, let the dough sit for 5 minutes before turning it out on to the baking tray.  It will thicken up slightly and be easier to manage.

Bake for about 30 minutes until golden and risen.  Remove and cool on a wire rack before turning out.

This loaf keeps, wrapped in foil or a freezer bag, in the fridge for several days at least.  You can also freeze it.  If freezing, it’s easier to slice the loaf before freezing.

Macronutrient Information
I have based the macronutrient information on average values for all ingredients, except the pea protein, where I have used the values for the one I used.  If you use another unflavoured pea protein, it’s likely the macros will be very similar.

You can make your own quinoa flour by grinding whole quinoa until very fine or even grind up quinoa flakes.

Macros are for the entire loaf.   Macros per serve depend on how you slice the loaf but you can work that out from the total amounts.

Macros using 1/4 cup EVOO

Macros using 1/8 cup EVOO

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10 Comments

Filed under All Recipe Posts, Protein, Protein Bread, Savouries, Special Diet

10 responses to “Omega-3 Protein Bread

  1. Ooh looks delicious chocolate chilli mango! We’re actually about to post a grain-free bread recipe ourselves, sort of with a banana-breadish texture?! Lol 🙂 Love your site, thanks for posting this!

  2. This post tells me that I really need to start looking at all the flours and grains available out there. Your bread does look amazing! The way you described it sure does make me want a slice. Tasty post! Enjoy the weekend.

    • Thanks Tina! yeah, the number of amazing flours is growing all the time. You really need to read up on how to use them and experiment a bit as they are all different. Different levels of carbohydrates and fats in particular, mean they act differently in batters and doughs. But it’s fun finding out. they’re also nutritious and delicious and a great alternative to wheat for those of us who have to avoid or limit our intake. Have a great weekend too!

  3. Pingback: Omega-3 Protein Bread - Ausbb - Australian BodyBuilding

  4. Thank you SO much for posting this. I am also on the low FODMAPs diet, and fructans and fructose bother me especially. I am not big into bread, but ever since I’ve been on this diet I have been looking for a good alternative! I have made a few loaves but haven’t been 100% happy with the results. Looking forward to trying yours because I have had success with every recipe I have made from your site!

    • oh I’m so glad Sarah, I know exactly how you feel. Took me 2 years to come to terms with this dietary change but now I’m going gangbusters and I do not believe it’s a permanent issue. I may keep wheat off the menu for the most part forever and I’ll always go for low/no sugar but I think the intolerance can be beat if your body has a chance to repair.
      If you want to reduce the fat content, you can halve the amount of olive oil in the dough. I should have mentioned that in the recipe. Will update it.
      Thanks for the great feedback. Makes me happy if someone is getting pleasure from these recipes! 🙂

  5. Pingback: Whey To Go Protein Bread | Chocolate Chilli Mango

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