The Pioneer Woman Tasty Kitchen
Profile Photo

Aunt Rocky’s Microwave Pumpernickel “Rye” Bread (Gluten Free, Low Carb)

0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep:

Cook:

Level: Easy

System:

4
x

Print Options

Page size Letter 3x5 4x6
Text Size Small Medium Large
Content Include description
Include prep time, etc.
Show image

Description

A low carb version of pumpernickel rye bread can be made in a hurry—even in summer. This easy microwave bread has a wonderfully soft texture and taste for sandwiches, or as a side bread with a meal. Suitable for Atkins, Keto, LCHF, low carb, Paleo, diabetic, low glycemic, gluten-free, grain-free, sugar-free, dairy-free, nut-free, coconut-free, low potassium, low sodium, CKD/Renal Diet.

Ingredients

  • 1 Tablespoon Melted Butter Or Coconut Oil
  • 2 Tablespoons Sour Cream (Kite Hill For Dairy Free)
  • 1 Tablespoon Water
  • ½ teaspoons Yacon Syrup (or Blackstrap Molasses, See Notes)
  • 1  Large Egg
  • 5 Tablespoons Flax Seed Meal (Not Golden)
  • 2 teaspoons Hershey's Special Dark Cocoa Powder (See Notes)
  • 2 teaspoons Oat Fiber (See Notes)
  • ½ teaspoons Baking Powder
  • ½ teaspoons Caraway Seeds (More For Stronger Rye Flavor)
  • 1 dash Salt

Preparation

Spray a 6-inch square microwavable dish or 4 smaller ramekins with cooking spray, and set aside.

In a small mixing bowl, melt butter and sour cream in the microwave, about 20 seconds. Add water, yacon syrup (or molasses), and egg. Whisk until smooth. Add dry ingredients and whisk well again.

Transfer to microwave dishes. Sprinkle with additional caraway seeds if desired.

For the 6-inch square dish, I microwave one at a time on high for 1 minute and 20 seconds. If you use smaller ramekins, check on the bread at 1 minute. There should not be a wet spot in the center of the top, it should be dry-looking. Remove from microwave oven, run a knife gently around the edge, and turn out onto a cooling rack. Bread may be served immediately as a warm side bread.

For sandwiches, cool completely before cutting. If you used the 6-inch square dish, cut in half, and then split each half horizontally, yielding 4 pieces for 2 sandwiches. Nutrition information is for 4 servings. If using for sandwiches, count 2 servings.

Store on the counter for 2 to 3 days, or in refrigerator.

Notes:
• Yacon syrup has the flavor and consistency of blackstrap molasses, but does not have the high glycemic impact of molasses. The small amount used in this recipe, even if using molasses, should not have a significant impact on insulin levels for a single serving of the bread.
• Hershey’s Special Dark Cocoa Powder gives a beautiful dark color to this bread. Other cocoa powders may be substituted but color and flavor may be slightly altered.
• Oat fiber is made from the hull of the oat, not the grain. It is 100% fiber. For that reason, most ketoers find it acceptable. I use Lifesource Oat Fiber 500 to assure a product free from gluten cross contamination. If gluten is not an issue for you, use whatever brand is cheapest. If you can’t find it, omit it from the recipe. The outcome will not have as nice a texture, but will still be good. (In Europe, many people have had success using potato fiber in place of oat fiber.)
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.

Nutrition information:
Serving size: 1/4 of recipe.
Per serving: Calories 121, Total Fat 10 g, Saturated Fat 4 g, Sodium 100 mg, Potassium 93 mg, Total Carbohydrate 5 g, Dietary Fiber 3 g, Net Carbs 2 g, Sugars 1 g, Protein 4 g. Macros: 79% fat, 14% protein, 7% carbs.

© July 6, 2019 Roxana Lopez for Aunt Rocky’s. Inspired by a recipe at Buttoni Low Carb Recipes.

No Comments

You must be logged in to post a comment.

No Reviews

You must be logged in to post a review.

Related Recipes

Keto Falafel (Paleo, Gluten-free)
Profile Photo by Kendall Smith in Special Dietary Needs
Finally! A falafel that is low-carb, paleo and chickpea free! These...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 10 Level: Easy


Cucumber Tomato Feta Salad
Profile Photo by Kendall Smith in Special Dietary Needs
With the temperature rising and barbecue season in full swing, this...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 8 Level: Easy


Air Fryer Turkey Meatballs
Profile Photo by caren p magill in Special Dietary Needs
A quick and simple healthy low carb turkey meatball recipe done...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 4 Level: Easy


Aunt Rocky’s Chile Verde Omelette
Profile Photo by Roxana Lopez in Special Dietary Needs
One of my husband's favorite omelettes! Fast and easy, using...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 2 Level: Easy


Keto Nutella Fat Bombs
Profile Photo by Kendall Smith in Special Dietary Needs
These Keto Nutella Fat Bombs are TO DIE FOR!! Made with...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 24 Level: Easy