Is sourdough bread good for keto diet?

Traditional sourdough bread, although fermented, is still made from wheat or rye flour — which are high in carbs. That makes it a poor choice for keto. However, keto sourdough bread is specifically made with low-carb flours and fermented ingredients that are keto-approved. So yes, as long as it's a grain-free version, it's a great fit for the keto diet.

Does sourdough bread keto friendly?

Only when it’s made with the right ingredients. Classic sourdough contains too many carbs for ketosis. But recipes like our keto sourdough bread — made with nuts, chia meal, coconut flour, and fermented sauerkraut brine — offer the same sour flavor in a fully keto-friendly way.

Is there a keto sourdough?

Absolutely! In fact, it’s becoming increasingly popular among low-carb bakers. Homemade keto sourdough skips grains altogether and uses fermented nut purée, chia, and fiber-rich ingredients to mimic traditional texture and taste — without the carbs.

Can you have sourdough bread in keto?

Only if it’s made with low-carb, grain-free ingredients. The version we’ve shared in this article is 100% compliant with the ketogenic diet. At only 3g of net carbs per slice, keto sourdough bread can easily fit into your daily macros while still giving you that classic sourdough experience.

Keto Sourdough Bread – The Best 3g Net Carb Recipe

Description

This soft, tangy Keto Sourdough Bread is perfect for toast or sandwiches — and it’s just 3g net carbs per slice!

Ingredients

Scale

2 cups pecans , Brazil nuts or macadamia nuts or other raw low carb nuts and/or seeds of choice, soaked for 2 hours in warm filtered water, then drained and rinsed (See Recipe Notes)
¾ cup chia seed meal: pulse about ⅔ cup of chia seeds in coffee grinder or high powered blender to create meal, then measure (or basil seeds for lectin-free)
½ cup pure water (no chlorine)
2 whole eggs + 2 egg whites
¼ cup coconut flour
¼ cup psyllium husk powder
¼ cup low carb granulated sweetener OR for Paleo: use coconut sugar or maple sugar
¼ cup avocado oil or olive oil
¼ cup sauerkraut liquid (from probiotic, “living” kraut)
1 teaspoon sea salt
½ teaspoon baking soda , sifted

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Instructions

Purée the Base
In a food processor (or high-powered blender), combine the soaked and rinsed nuts with the filtered water and oil. Blend until mostly smooth — about 1 minute. If using a blender, pause as needed and use a tamper or wooden spoon to help the mixture blend fully.
Add the Ferment
Pour in the sauerkraut liquid and pulse briefly (about 10 seconds) until just combined. Scrape the mixture into a glass or ceramic bowl.
Stir in the Chia Meal
Mix in the chia seed meal until evenly distributed. The mixture will begin to thicken slightly.
Ferment the Mixture
Cover the bowl loosely with a towel or plate and place it in a warm location (ideally 95°F to 105°F) for 10 to 24 hours. For consistent warmth, you can place the bowl over an Instant Pot on the “Yogurt” setting or use a warming mat. In cooler kitchens, fermentation may take up to a full day.
Prep the Oven and Pan
Once fermentation is complete, preheat your oven to 350°F. Lightly grease just the ends of a loaf pan and line with a strip of parchment paper to help lift the loaf after baking.
Combine the Dry Ingredients
In a separate bowl, sift together the coconut flour, psyllium husk powder, low-carb sweetener, baking soda, and sea salt. Set aside.
Build the Dough
Add the eggs and egg whites to the fermented nut and seed mixture. Then add the dry ingredients. Use a handheld electric mixer to combine everything thoroughly.
Shape the Loaf
With clean hands or a rubber spatula, shape the dough into a loaf. Place it into the prepared pan and gently smooth and mound the top.
Bake the Bread
Bake for 45–55 minutes, or until a sharp knife inserted into the center comes out clean and the crust is golden brown. Some nuts (like pecans) may brown more than others.

Notes

Soaking Nuts or Seeds:
Soak raw nuts or seeds in warm water for at least 2 hours (or overnight) to soften them. This improves blending and digestion. After soaking, strain and rinse before using.
Nut Texture Tip:
Large nuts like Brazil nuts or hazelnuts can be roughly chopped before puréeing to avoid big chunks in the final bread. For a smoother loaf, use a food processor to break down larger pieces.

Prep Time: 25
Cook Time: 55
Category: keto
Method: Baking
Cuisine: American

Nutrition

Serving Size: 10
Calories: 263kcal
Sugar: 1g
Sodium: 232mg
Fat: 29g
Saturated Fat: 5g
Carbohydrates: 3g
Fiber: 11g
Protein: 6g
Cholesterol: 45mg