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Note to UnDieters: since many low carbers come to this page for the Protein bread recipes I'll be including carb counts for these recipes.
Thank you to Dr. Atkins for his bread recipes from which were these recipes were adapted.
Almond
Pancakes Neutral
This recipe can be made using any toasted ground nuts. It's wonderful with pecans or hazelnuts!
The amount of eggs is small enough that these pancakes can be eaten with a Starch, although why you would want to when you can have them with bacon and eggs is beyond me.
In a blender grind a heaping 1/2 cup toasted almonds until finely ground but be careful that it doesn't turn into nut butter. You might want to stop and scrape down the sides and down by the blade once during the grinding process. Turn off blender and add
-
1/2 cup Atkins Bake mix
- 1/4 teaspoon sea salt
- 1/8 teaspoon each ground cinnamon and nutmeg
- 1/2 teaspoon baking powder
- 2 packets sugar substitute that can withstand heat such as Splenda, Somersweet, or Sweet 'N Low
- 1/4 teaspoon sea salt
Pulse to mix, stopping to scrape down sides at least once.
With blender off add
-
2 eggs, or 2 whites and 1 yolk
- 3/4 cup soy milk, sweetened or unsweetened
- 1 tablespoon melted butter
- 1 teaspoon vanilla extract
- 3/4 cup soy milk, sweetened or unsweetened
Blend ingredients until smooth. Let rest for five minutes.
Coat bottom of pan heated over medium heat with a small amount of melted butter. Pour pancake batter into hot pan to desired size. When top of pancakes air bubbles have burst flip pancakes. Cook for one minute on other side then remove to a plate.
These are sweet enough to serve as is or you could top them with Banapplesauce, Atkins Maple Flavored Syrup, real maple syrup, pureed Fruit ...
Sesame Muffins Neutral
1.5 carbs per muffin
This recipe gives you 16 muffins - way more than you'll need for dinner. Slice each leftover muffin into 4 rounds and use for sandwiches. The amount of pork rinds is small enough that these muffins can be eaten with a Starch.
Lightly oil 16 muffin tins using sesame or canola oil. Roughly grind in food processor
- sesame seeds to equal 1 cup ground
Add to bowl and mix for 2 minutes
-
1 cup soy flour
- 1 cup tofu, creme fraiche, sour cream, or yogurt (add .3 carb if using tofu or soy yogurt)
- 2 tablespoons softened or melted butter
- 1/2 teaspoon baking powder
- 1 large egg
- 1 teaspoon sea salt
- 1 cup tofu, creme fraiche, sour cream, or yogurt (add .3 carb if using tofu or soy yogurt)
Fill muffin tins half full of batter, putting a little water in any empty tins. Bake for 20-25 minutes until tester comes out clean. Let muffins cool for at least 5 minutes then remove from tins.
Protein Pizza Protein
The carb count for your pizza will depend on your toppings, so add them up as you go along. All carb counts are per square and are based on cutting the pizza into 9 squares.
Preheat oven to 350 degrees.
Crust:
1 carb
Make a double batch of Protein Cheese Bread, (using double the amount of mozzarella cheese). Spread half the batter in a greased baking sheet that has a lip.
Make Ahead: put the remaining half of the batter in two greased mini loaf pans or muffin tins (fill 3/4 full with batter - fill any unused cups 1/4 full of filtered water). You can use the leftover Protein Bread as burger buns for Turkey Burgers & Gravy and in Stuffed Portabello Mushrooms. I often make an extra batch of Protein Bread, crumb it in my blender or food processor, then freeze the crumbs so I have them available for breading meat.
Bake pizza crust for 10-15 minutes until a toothpick inserted in center of crust comes out clean. Watch carefully to make sure crust doesn't get too browned. If you're doing the Make Ahead bake muffins for 20 minutes, loaf pans for 30-40 minutes, until tester comes out clean.
Pizza Sauce
3 carbs
Puree in blender
-
1 package dried tomatoes(that have been soaked overnight in filtered
water)
- enough soaking water to give tomatoes the consistency of canned tomato sauce
- sea salt & black pepper to taste
- (2 fresh garlic cloves)
- (1/2 teaspoon dried oregano or basil)
- enough soaking water to give tomatoes the consistency of canned tomato sauce
Spread 1/2 cup tomato sauce on baked crust. Top sauce with your favorite thinly sliced, diced, or shredded pizza toppings such as
-
olives, whole or sliced (10 large = .3 of a
carb)
- thinly sliced zucchini (1/2 cup = 0 carbs)
- sliced mushrooms(1/2 cup = .4 of a carb)
- green or red pepper, chopped(1/2 = .3 of a carb)
- tomato sliced(1/2 medium .3 = of a carb)
- minced onion(3 tablespoons .3 = of a carb)
- precooked pepperoni( = carbs)
- precooked sausage( = carbs)
- thinly sliced zucchini (1/2 cup = 0 carbs)
Sprinkle toppings with
-
2 cups shredded mozzarella(.8 = carbs)
- (a little Parmesan)( 1/4 cup = .1 carbs)
Put in upper 1/3 of oven & bake for about 9 minutes, watching carefully, just until cheese melts. Longer than 9 minutes in my oven & the crust burns.
Protein Foccacia Protein
Carb count is per square when foccacia is cut into 9 squares. Crust is 1 carb.
Preheat oven to 350 degrees.
Make 1 batch of Protein Cheese Bread. Spread the batter in a greased baking sheet that has a lip.
Brush top of bread with olive oil. Sprinkle with one choice from the toppings listed below or up to one from each group. If you choose more than that you're starting to make a pizza instead of foccacia.
-
Herbs, fresh, chopped
- rosemary (1 tablespoon = 0 carb)
- sage (2 tablespoons = .2 carb)
- parsley (2 tablespoons = .5 carb)
- basil (1/4 cup = .4 carb)
- oregano (1 tablespoon = .7 carb)
- cracked black pepper (0 carbs)
- poppy seed (2 tablespoons = .5 carb)
-
Vegetables
- raw onion, chopped (works really well with sage) (1/2 cup = .6 carb)
- carmelized onion, sliced (also works well with sage) (1/2 cup = 1.2 carb)
- garlic, chopped or minced (1 tablespoon = .3 carb)
- sun dried tomatoes, slivered (1/2 cup = 2.7 carb)
- olives, sliced or chopped (10 large = .3 of a carb)
-
Cheese (use sparingly or you'll end up with a pizza)
- feta cheese, crumbled(4 ounces = .4 carb)
- blue cheese, crumbled (4 ounces = .3 carb)
- parmesan cheese, grated (2 ounces = .2 carb)
Bake crust for 10-15 minutes until a toothpick inserted in center of crust comes out clean. Watch carefully to make sure crust doesn't get too browned. If you're using cheese on your foccacia sprinkle on after bread is baked. Broil until melted.
Bacon Muffins Neutral
1.5 carbs per muffin
These muffins don't really have bacon in them but the pork rinds give them a bacony flavor. This recipe gives you 16 muffins - way more than you'll need for dinner. Slice each leftover muffin into 4 rounds and use for sandwiches. The amount of pork rinds is small enough that these muffins can be eaten with a Starch.
Lightly oil 16 muffin tins. Roughly grind in food processor
- pork rinds to equal 1 cup ground
Add to bowl and mix for 2 minutes
-
1 cup soy flour
- 1 cup tofu, creme fraiche, sour cream, or yogurt (add .3 carb if using tofu or soy yogurt)
- 2 tablespoons softened or melted butter
- 1/2 teaspoon baking powder
- 1 large egg
- 1 teaspoon sea salt
- (1/2 teaspoon black pepper)
- 1 cup tofu, creme fraiche, sour cream, or yogurt (add .3 carb if using tofu or soy yogurt)
Fill muffin tins half full of batter, putting a little water in any empty tins. Bake for 20-25 minutes until tester comes out clean. Let muffins cool for at least 5 minutes then remove from tins.
Protein Cheese Bread
2 carbs per slice when cut into 10 slices.
-
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 or ricotta cheese
- 2 tablespoons olive oil or melted butter
- 1-2 cups shredded cheese (cheddar, swiss, mozzarella, parmesan, or whatever you have)
- 2/3 cups whey powder (found in health food stores)
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
Cheddar Crisps
Preheat the oven to 400 degrees. This recipe works best using extra sharp Cheddar or good quality Swiss cheese.
Combine with a pastry blender or the tips of your fingers until a dough is formed
-
1 cup cheese, grated
- 4 tablespoons butter, cut into small pieces
- 1 & 1/4 cups soy, or nut flour
- 4 tablespoons butter, cut into small pieces
Knead for 1 or 2 turns. Chill until firm. Separate the dough into three equal pieces. Roll out each piece as thin as possible, on a floured board. Cut into strips 2-3-inches long and 3/4-inch wide (or cut into any shape you like that's approximately the same size). Bake for approximately 5 minutes, watching closely to see that they don't brown. Store loosely covered, unrefrigerated.
Spicy Cheese Crisps
Entire recipe is 10 carbs.
Cream 1/2 cup butter, room temperature then stir in 1/2 cup cheese, grated.
Add 3/4 cup soy flour and mix well, using your fingertips. It should look like coarse cornmeal.
Add 1/4 teaspoon cayenne and 1/8 teaspoon sea salt mix ing well.
On a very lightly floured board form the mixture into two long, thin rolls, 1 to 1-1/2 inches in diameter. Wrap each roll in plastic wrap or foil and chill until firm, one to two hours. They can be stored in the fridge longer or frozen until ready to bake. When you're ready to bake, preheat the oven to 350 degrees. Cut each roll into slices about 1/4-inch thick. Place the slices, edges not touching, on ungreased baking sheets and bake for 5 - 10 minutes until brown around the edges and dry in the middle. Serve immediately, or let cool and store in an airtight container.
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