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’m just avoiding some carbs because of a FODMAP intolerance to foods with excess 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 reduce my intake of other grains as well as most of them contain fructans or I can only have them in small quantities to avoid symptoms.  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 substantial, delicious and full of nutrients.  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.

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.

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