Protein Substitutes

You're welcome to print out the following recipes and suggestions that will help you to convert your favorite recipes to low-carb dishes. Or you can send us your Favorite Recipes and we'll modify them to fit the UnDiet.

Breading for a Protein Meal
Can be fried in any type of oil, but olive or canola oil is the best.
The following (except for the flour) can also be used to substitute for bread crumbs in any recipe.

• ground pork rinds (they come in  plain and a spicy Mexican version)
• soy flour
• ground sesame seeds
• ground sunflower seeds
• ground nuts
• any mixture of the above

Crust for an entree

• For a rice crust substitute textured protein granules, soy granules or finely chopped nuts. You may need to add extra moisture to hold the crust together, you can add water, softened or melted butter, broth, or omit the crust.
• For a pastry crust substitute crepes;or even simpler, melt butter in an omelette pan, thinly coat bottom of pan with egg and cook until done; butter pan and dust with finely grated parmesan cheese or just omit the crust.

Crust for a dessert

• For a crumb crust substitute ground nuts or sesame seeds with a little soy flour mixed in.
• For a pastry crust use a tofu flour pastry crust. If you don't have a recipe for one check out this page as I'll be publishing a Soy Pastry Crust recipe there sometime in the near future. Another idea would be to use a crumb crust instead of a pastry crust.

Eggs

• Frozen egg substitute tastes great and is healthy. Make sure that you buy the more expensive one which has no additives.
• Substitute two egg whites for one whole egg in baked goods, except cookies.
• Use one whole egg and two to three egg whites and you won't notice any difference in the taste.
• Baked Goods (these substitutions don't work well for cookies, but are great for cookie bars, cakes & pies.)

• Two egg whites for one whole egg in baked goods, except for cookies.
• Replace oil with the same amount of pureed Fruit. Pumpkin, and applesauce are the best. Dates and prunes are okay. Don't use bananas at all. Remember to consider the carb content of the Fruit you're using.
• Replace white flour with tofu or soy flour.
• Replace sugar with Sweet n Low and/or Stevia if you're trying to lose weight, Equal or other aspartame sweetener if you're on maintenance. You'll have to experiment with the amount that will satisfy you and work with your recipe. If you're making a Fruit pie you can try adding 1/2 teaspoon - 1 tablespoon of baking soda before adding a sugar substitute. The baking soda counters some of the tartness of the Fruit, allowing you to add less sweetener.
• Do not use sucrose, molasses, raw sugar or cane sugar. All of these will sabotage your metabolism.
• Substitute cocoa powder and unsweetened or bittersweet (bittersweet does have some sugar though) chocolate wherever you can. Adjust the sweetener to compensate for the loss of sugar that would have been in the semi-sweet or milk chocolate.

Basic Protein Recipes

This bread is so easy to make I often make a double batch and spread the extra batter onto an oiled baking sheet (with a lip). Bake the sheet for 15 minutes and you've got a pizza crust. Yea, bet you thought you'd never eat pizza again! You'll find pizza with carb counts at Protein Pizzas .

Protein Cheese Bread

• 2/3 cups soy flour
• 2/3 cups whey powder (found in health food stores)
• 1 teaspoon baking powder
• 4 eggs
• 2 tablespoons sour cream, cream cheese, tofu or ricotta cheese
• 2 tablespoons olive oil or melted butter
• 1-2 cups shredded cheese (cheddar, swiss, mozzarella, parmesan, or whatever you have)

Mix all ingredients together and pour into well greased loaf pan. Bake in preheated 275 degree oven for one hour. Test with knife or toothpick for doneness, you should see moist crumbs clinging to your tester but not wet crumbs. If the outside of your loaf is getting too brown you can cover the top with aluminium foil or if the sides and bottom are getting too brown. Take the loaf out of the oven. Let cool completely and then toast each slice before using.

Variations:

• 4-8 slices crisply cooked crumbled bacon and 1/4 teaspoon black pepper
• 1/4 - 1/2 cup chopped, sliced or whole black or green olives, use parmesan or mozzarella cheese
• 1 tablespoon fresh herbs, or1 teaspoon dried herbs

Dairy-free version:
Use nondairy cheese, cream cheese, and sour cream in place of regular cheese.

Substitutes for Bread Sandwiches

• cucumber slices
• lettuce leaves (roll filling up inside)
• roasted eggplant slices (cut eggplant in 1/4" slices, place on greased baking sheet, sprinkle with salt if desired, broil for 5 minutes on each side)
• carrots cut lengthwise into thin strips
• place filling inside celery sticks
• sausage patty
• roll up inside deli-sliced meat or cheese
• a slab of cold meat or cheese

You can find other Protein recipes at: Protein Breads Protein Salads Protein Desserts Protein Party Protein Soups Protein Toppers

COMING SOON: Protein Rolls Sesame Muffins Zucchini Bread Bacon Muffins

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last revised January 22, 2004
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