Keto Bread with Pumpkin Seeds [Recipe] (2024)

FAQs

Are pumpkin seeds good for a keto diet? ›

If you're transitioning to a keto diet and wondering if you can still enjoy pumpkin seeds, the answer is yes! Pumpkin seeds are a naturally low-carb food and are excellent for you when enjoyed in moderation. Not only are pumpkin seeds low in carbs, but they also contain various beneficial nutrients.

It is not only a perfect source of vegan protein, it also has an almost perfect amino acid composition containing high amount of 8 essential amino acids. On the other hand it is low in carbohydrates and fats, so it fits well in any low-energy and low-carb diets.

Ingredients

See, regular bread is typically made with flour, yeast, sugar, and other additives while keto bread is made with non-grain flours like almond flour, coconut flour, or psyllium husk.

Pumpkin. That's right, this orange-hued vegetable is allowed on ketosis in moderate amounts. “Don't put pumpkin in a fall-only category! Pumpkin puree is low in carbs and a good source of fiber,” says Maggie Michalczyk, MS, RD.

Considering that a strict keto diet restricts daily net carbs to 20-50 grams, snacking on just four handfuls of pumpkin seeds could exceed the lower limit of this daily allowance, thereby potentially disrupting the state of ketosis.

With high fibre, low carbs, magnesium and zinc, pumpkin seeds improve insulin sensitivity and reduce blood sugar, says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals.

One study in healthy adults found that those who consumed meals containing 65 g (about 2 oz) of pumpkin seeds had lower blood sugar levels after a high carb meal ( 25 ). Interestingly, the high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

This post may contain affiliate links. Please read my disclosure and privacy policy. Homemade pumpkin seed flour (aka pepita flour) is a nutrient-dense, gluten-free, grain-free flour that can be used in all kinds of recipes. Use it as a nut-free, less expensive alternative to almond flour and other nut flours.

The most commonly used flour which is the lowest in carbs is coconut flour. Note: Psyllium has the lowest carbs, however, psyllium is generally not used to bake entire cakes or cookies, it's used in smaller quantities to add bulk, fiber, and elasticity.

You can, maybe a slice or two here and there, but you ideally don't want to be eating too much of it. This is because a keto diet involves eating minimal carbs; less than 50g a day. However, a slice of bread contains around 20g of carbs, which is quite a chunk of your daily carbohydrate allocation.

What is the best bread for keto? ›

Sourdough bread is a relatively low-carb bread option, typically containing just 10 grams of carbohydrates or half the amount of carbohydrates of a white slice of bread. This makes sourdough bread a great keto-friendly choice.

One more potential drawback: "Keto breads may not be as rich in other nutrients that are found in whole grains, such as B vitamins and minerals," says Sharon Palmer, MSFS, RDN, a dietitian in Ojai, CA.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Food High In Carbohydrates (Plain & Refined)

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

Nutritionists and keto practitioners advise against eating sweet potatoes on a keto diet due to their high carbohydrate content. But you may be able to consume it in very small servings. If you limit your carb intake to 50 grams per day, you can only consume a little over one medium-sized sweet potato.

The American Heart Association recommends a quarter cup of daily intake of pumpkin seeds as part of an overall healthy diet, which is approximately 30 g. This amount will provide you with a good amount of protein, healthy fats, fiber, zinc, selenium, magnesium, and other effective nutrients.