Food, Recipes

I Love Gluten, But My Buns Don’t…

File Aug 02, 2 29 12 PM

Not all gluten free breads are created equal.

Sure, they may taste amazing, but are they much “healthier” than buying whole grain breads?

Not if you have celiac disease…BUT if you are just gluten sensitive or attempting to lose weight by cutting the dough, you may be shocked to find what ingredients are lurking in your gluten free goodies.

1. TONS of fillers. Don’t get me wrong, I occasionally use a food grade additive in my baked goods to give them texture. The levels that they are added to *some* of these pre-packaged foods can sometimes be alarming.

2. Boatloads of Sugar. The only difference between homemade pancake batter and gluten free is the gluten. Oh, and did I mention the amounts of sugar, preservatives, and fast digesting rice starch? Because that’s in there, too.

3. Less fiber. Everybody poops, until you stop eating fiber and start living on rice starch and tapioca starch with a few veggies thrown in the mix.

There has to be a better way, right?

I’d like to think that these protein buns do a pretty good job of giving me a stand-in bread treat without the major digestive issues or massive amounts of guilt.

Plus, they are pretty simple once you get the hang of it.

Protein Breads

Parmesan Protein Buns

Make it a flat bread or a bun. Either choice is delightful.

5 Eggs, separated (we are using 1/4 cup of the yolks)

1/3 cup Unsweetened Protein Powder

Add ins: 2 TBSP Shredded Parmesan OR 2 TBSP Garlic Hummus

1/4 tsp Xanthan Gum- OPTIONAL- this gives it more of a “bread like” consistency

1 Cookie sheet covered with foil and cooking spray

Preaheat oven to 350° and have the xanthan gum and protein powder ready and portioned out before beginning. Separate the egg whites from the egg yolks and reserve 1 /4 cup yolk (beaten) for later in the process. In a large bowl, beat the egg whites with a hand mixer, starting at a low speed and gradually increasing until foamy. Continue to beat until STIFF. Slowly fold in protein powder

Next, the egg yolks you reserved can now be mixed well and slowly added to the egg white foam. Fold in gently (not with your mixer) as to keep the foam intact. You can fold in any of your “add ins” too.

Scoop mixture onto cookie sheet in small mounds for buns. For flat bread, pour evenly onto cookie sheet to make a 1/2 in layer of “batter”. Place in the bottom third of the oven at 350 for about 30 minutes. Turn off the oven but leave the bread in. The bread will still be fragile for a little bit so NO TOUCHING. It’s best if it stays in the oven for about 20 minutes.

This isn’t bread. Don’t rush to the kitchen and make this expecting it to taste like the french bread you get at Jimmy John’s. It’s not. BUT it is great for those of us who are trying to steer clear of those things and still want some hot, fresh buns to sink our teeth into…