Whey To Go Protein Bread

We’re clearly on a fitness bender over at my place now.  Well … *looks around in vain* … at least I am.  No fear.  Desserts, cakes, pastry, whatever coming up again soon what with a few birthdays and an anniversary looming at the end of February.  I promised badass proper truffles too, didn’t I?

Just a little more protein to end the week on a whey cool note.  Or toasty.  It makes good toast, this one. 😀

I normally abhor baking with whey.  Detest it.  It tends to dry everything out like wind-burn on raw skin at a surf beach.  Sometimes putting it anywhere near a source of heat will leave you feeling as though you’re chewing on the rubber tyres of your car.  Some people adapt to that.  I find it totally unacceptable.  I don’t like chewing on rubber tyres.  So my protein powders of choice for baking are typically of the pea and brown rice varieties.  Pea protein is especially fabulous as it’s a pretty good substitute for flour, when mixed with other flours and nut meals.   But I figure if you want bread to be truly bread like, a little whey might  go a long way to getting that slightly drier wheat bread texture.

Add enough moisture to the dough and you can bake yourself a whey-better-than-acceptable loaf of protein bread that can be used for sandwiches, toast, whatever takes your fancy.  This loaf is quite high in protein and good carbs but low in fats and sugars.  It also packs a punch in fibre.  Psyllium is added to the loaf, both for the fibre content and because it can act a bit like gluten in a gluten-free loaf, helping the texture to open up a bit.  Did you know that?  No?  Neither did I.  Now we do.  Good for us!

If you prefer a softer crumb, I give directions below for a version using pea protein in place of the whey.  If you wish to make this dairy-free, you can replace the yoghurt with soy or coconut yoghurt or coconut cream.  Just remember that this will impact on the fat and carb content as well as the overall amount of protein per serve.

If you cannot source an unflavoured whey protein, try to choose a neutral flavoured whey such as vanilla.  Be warned, though, that it will be sweetened and so that might impact on the flavour and suitability for use in savoury sandwiches etc.

This is a sturdier loaf than the Omega-3 Protein Bread I posted recently, which was very soft and more like a focaccia, due to the high flax and olive oil content in the recipe.  It lends itself more to toast and sandwiches as well as an accompaniment to meals and snacks.  It is really good topped with a little organic butter or coconut oil as well as peanut or your favourite nut butter.  I don’t have to tell you it’s great with some homemade chocolate nutella, do I?  Didn’t think so 🙂

It’s all gluten-free and suitable for those of us on low fructose/fructan diets.  Fills you up but doesn’t bloat.  Important before and after a workout, yeah?

Energy to move, power to lift.   Enjoy 🙂

Makes 1 loaf  (21cm x 10cm loaf tin)

You can easily double the recipe and bake it in a 23cm x 11cm loaf tin or mold.

Ingredients
100 grams quinoa flour (you can substitute oat flour if you wish)
45 grams coconut flour
15 grams (2 tablespoons) psyllium husks
60 grams (2 scoops) un-flavoured whey protein (I use Professional Whey NZ Whey Protein Concentrate)
2 teaspoons baking powder
1/2 teaspoon baking soda (bi-carbonate of soda)
1 teaspoon sea salt
285 grams (1 cup) liquid egg whites
125 grams fat-free plain yoghurt (or greek yoghurt)

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 mold.

Place the dry ingredients into a large mixing bowl.  Whisk together the egg whites, and yoghurt.  Add the liquid ingredients to the dry mixture and mix until you get a sticky batter.

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

Bake for about 30 – 35 minutes until golden and risen, and a skewer inserted in the centre comes out clean.  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.

Variation: Pea Protein Bread
For a softer bread and crumb, this pea protein variation is really good.   Simply substitute the same amount of pea protein isolate for the whey and decrease the amount of yoghurt as follows:

60 grams un-flavoured pea protein isolate (I use Vital Protein)
90 grams fat free plain yoghurt (or greek yoghurt)

Proceed as per the recipe above.

Macronutrient Information
I have based the macronutrient information on average values for all ingredients, except the protein powders and yoghurt, where I have used the values for the ones I have used.  It’s not easy finding high protein plain yoghurt that don’t have a high carb content here in Australia.  Greek yoghurt typically does not have a higher protein content here in Australia (I know Chobani is becoming available but … well … waiting … will see what the fuss is about).  In the meantime, I use Elgaar Farm Organic Fat-Free Yoghurt (plain) which has slightly more protein, tastes AWESOMETASTIC, and is, well, organic and good for you 🙂

If you make any substitutions for the ingredients, note that the macros will change.

Macros for both versions of the bread are as follows:

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20 Comments

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

20 responses to “Whey To Go Protein Bread

  1. When I read your blog I feel like I should at least TRY to be healthier. Thanks for attempting to add at least one more week onto my life…

  2. “I normally abhor baking with whey. Detest it. It tends to dry everything out like wind-burn on raw skin at a surf beach. Sometimes putting it anywhere near a source of heat will leave you feeling as though you’re chewing on the rubber tyres of your car. Some people adapt to that. I find it totally unacceptable.”

    I completely agree, and this is why I love your high protein recipes! You always balance a good texture and flavour with excellent macros. It’s a great talent!

  3. emma

    You say that you use a whey concentrate in this recipe, would whey isolate work as well?

    • Hi Emma, unflavoured whey isolate should work ok. If it’s hydrolysed whey isolate, be aware that it’s rather bitter and it might impart some of that bitterness the bread, making it unpalatable. Steer clear of hydrolysed WPI. Plain WPI should be OK. I hope that helps!

      • emma

        I have to tell you – I finally got around to making this recipe with a few modifications. I doubled the recipe and instead of quinoa flour used coconut flour and in place of the coconut flour used almond meal. The loaf took twice as long to cook but was lovely dense moist… I was too eager when it came out of the oven that instead of waiting for it to cool i began to slice it immediately – so was a bit crumbly but still amazing bread. Very filling and satisfying, next time however I will allow it to cool so my slices stay together 🙂

      • LOL cutting bread when fresh out of the oven is always a dodgy idea, even bona fide proper bread! 🙂
        Glad you liked it, it’s a filling bread. Love how you subbed the coconut flour and almond meal. I love mixing it up like that.

        i added rosemary to my last one…maybe olives for the next 😀

      • emma

        OH yum sounds great, I was full for hours after this bread 🙂
        I saw your chestnut loaves/cakes recipe and was wondering if you had thought of trying to create a chestnut bread? or maybe you already have?

      • Emma, yes, indeed I have 🙂
        But I still want to perfect it a bit but will post it once I have done so!!! I love chestnut bread and yay, it’s wheat free, gluten free etc etc …
        yep, that whey bread is very filling…kinda like a hearty sourdough!

    • Yasmeen

      I just made 4 mini loaves last night using isolate. They turned out okay but I am now certain that I HATE quinoa flour. This is my second attempt at baking with it and I just can’t get by the taste. I did add a lot of garlic and onion powder to the recipe to try and cover up the whey smell/taste and that worked. :0)

      I really like the texture of the bread and will try oat flour next time. I wonder if you could just use all coconut flour or a higher ratio of coconut to oat to reduce the carb count?

      • Hi Yasmeen, if you don’t like quinoa flour, use a mix of oat and coconut or use some almond meal with the coconut flour. It would be fine.
        Also, it seems you don’t like whey. If not, don’t bake with it! Use something else .. do you prefer pea protein? rice protein?
        Perhaps it’s the type of whey you use. When I make it, there is no “whey smell or taste” at all. There should not be if you are using a good product.
        Otherwise, I’d suggest making a different type of bread. The omega-3 and almond bread recipes on this site might be more to your liking. They are really good.

      • Yasmeen

        I just made another loaf and used Oat flour in place of the Quinoa and it’s AWESOME!

        I bake a lot with whey isolate protein as I need to eat a high protein diet and I don’t absorb other forms of proteins as well as whey isolate.

        Unfortunately the GIANT TUB that I finally managed to finish had a bit of a wheyey taste and smell, hence my use of spices to try and cover it up.

        I have found a new unflavoured whey that has no taste or smell that I will be using from now on. :0)

        I’m definitely going to try out your other bread recipes as well.

      • Hey Yasmeen,
        That’s fantastic! Glad you found a better whey option. I was going to suggest the one I use (also WPI) but it’s only available here in Australia, so not very helpful to you.
        Good news on the other breads…I made the Lemony Almond Bread the other day but to up the protein content, I substituted 40g of the almond butter with 40g of WPI. It’s fantastic! I wouldn’t use more than that, or, as you know, the loaf would dry out too much but this seems about perfect.
        Still has that lovely almond flavour (no whey flavours), makes great toast and sandwiches etc.
        Happy Easter!!!

  4. What a cool idea – definitely a good trick to get some protein into those lovely carbs. 🙂

  5. Josee Corbeil

    I had to drop everything to tell you I made the bread and it’s fantastic! Am eating a few slices with a mix of PB2+Vanilla whey schmear. When I first saw the recipe I delayed making it because I thought it would be too similar to a protein waffle recipe I make but it’s completely bread-like – and very good bread at that. I used vanilla whey but it’s only very slightly sweet thanks to the salt. Am using it tonight to make tempeh open-faced BLT’s.

    Thank you for this great recipe, it’ll be a regular at my house I’m sure.

  6. I am impressed that you get such leavened bread with this recipe. I have also been experimenting with high protein bread, The main ingredient for which I have been using was chickpea flour. I added vital wheat gluten flour since this is needed to give the bread its chewiness and it won’t rise without gluten. I haven’t managed to get very good results with baking powder and baking soda. Even with yeast I don’t get a very good rise and have had to add strong bread flour for the best results. I have some psyllium husks so I might try adding some of that next, but do you have any tips or suggestions? (I also have some Pea and Rice Protein I can use)

    • Hi Giles,

      Thanks for dropping by and saying hi!
      This bread is actually quite breadlike and chewy…more like a robust sourdough than a light fluffy loaf, obviously. I really like it and it’s so filling being high in protein.
      I don’t use wheat flour for me as I have a fructan intolerance so it’s off limits. I use a lot of oat and quinoa flour. They are great but chickpea/besan flour is also good and high in protein too.
      Rice protein and pea protein are both good subs for flour in baking and in fact, will give a softer loaf than using whey (I include a pea isolate version in the recipe but rice is also great and I make it and a rice version a lot).

      Coconut flour is also fantastic but substitute only 1/4 of the amount of coconut flour (ie 25g coconut flour in place of 100g of another flour). It absorbs moisture like a sponge.

      I use psyllium in quite a few of these recipes and for pancakes as it acts a little like gluten to produce a good texture. It binds the crumb and also means you don’t have to use xantham or guar gums for the dough (which I don’t ever use but many folk do for gluten free cooking).

      Unlike working with wheat flour for bread where you need to work the dough to develop the gluten and elasticity of the dough, you really don’t want to overwork these. Just bring the dough together and pop into your bread tin for baking.

      Give it a try and see what you think. Would love to hear how it goes 🙂

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