Soul bread has been called the “holy grail” of low-carb breads. It is very easy to make and contains no flours, no coconut oil, no flax seed, and unlike the popular “cloud bread,” you do not have to whip egg whites. It has approximately a gram of carbs per slice. The ingredients are basically cream cheese and protein powder. A delicious bread!
The Origin of Soul Bread
Credit for this amazing innovation should go where credit is due. Named after its inventor, Souls Song (Gloria Koch), it has proliferated on Face Book from Atkins and LCHF pages with as many variations out there as there are low-carb bloggers. It is very versatile and just like flour-based breads you can add anything from nuts to berries.
The version we are posting is the original white bread replacement. The texture is just like traditional white bread. It is light and airy with a nice crunchy crust. It is delicious with a dabble of butter, toasted with your morning bacon and eggs, and even as a substitute for buns and garlic bread. As a result, we call it a “low carb essential” since it will open up many new recipes that call for a bread product. How about low-carb bagels, hamburg buns, or even paninis?
Ingredients
Cream cheese, butter, olive oil, and heavy cream make up the wet ingredients of this low-carb bread. However, they do need to be mixed well using a stand or hand mixer. We followed the basic recipe with few changes since we wanted to post the “original” and leave the door open for our followers to be creative. However, we did increase the amount of olive oil with an extra tablespoon. This results in a less dry loaf.
Our recommendation is to use “Isopure Whey Protein Isolate” for your flour substitute. We have tried other whey protein and found that those who recommend the Isopure protein are correct – it produces the best loaf. The dry ingredients should be sifted to avoid lumps and folded into the wet ingredients with a spatula. Do not over mix or your bread will become too dense. Also, a few drops of liquid stevia will add some sweetness and temper much of the “soda bread” taste. That can be added before the dry ingredients.
Preparation Tips
Baking for 45 minutes in a 325 degree oven will result in a perfectly risen loaf with a beautiful golden brown crust color. However, make sure you grease your pan with butter before pouring in the ingredients. We use a non-stick loaf pan, but the butter will ensure your loaf will “pop” right out when finished. Cool it for fifteen minutes rotating the loaf on its sides to cool evenly.
Your finished bread should look like the picture above. The bread can be stored for a week and it will be perfect for sandwiches and toast. The best part of “soul bread” is that each slice contains approximately 1 gram of carbohydrates – what can be better. It measures up as “tasty low carb!” Each loaf will produce 16 slices.
You should see small pockets of air in each finished slice. If they are too large your batter did not settle enough. Tap the mixture on a counter a couple of times before baking so the mix will settle.
We encourage you to experiment with different ingredients in the basic recipe mix. You will be able to see additional soul bread recipes at “Low Carbe Diem.” In fact there is a downloadable bread recipe booklet on the site.
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Low Carb Soul Bread – No Flour and 1g of Carbs per Slice
We know you will be amazed by this low-carb bread recipe. Give it a try and you will be adding a low-carb essential to your recipe box. You will see it used in many of our posts to follow, so check back often. For now, Joanie and I are going to enjoy the toast shown above with butter.
Low Carb Soul Bread – Original Recipe
Course: Low Carb EssentialsCuisine: AmericanDifficulty: Easy16
15
minutes45
minutes144
kcal1.5
g1
hourKeto Soul Bread has been called the "holy grail" of low-carb breads. It is so easy to make, contains no flour, and has less than 1 carb per slice! Make a loaf today and enjoy the delicious taste and fresh bread!
Keep the screen of your device on
Ingredients
1 2/3 cup 395 g unflavored isolate protein powder
1/2 teaspoon 1/2 teaspoon sea salt
1/3 teaspoon 1/3 teaspoon baking soda
1 teaspoon 1 teaspoon xanthan gum
2 1/2 teaspoons 2 1/2 teaspoons baking powder
1/4 cup 59 ml olive oil add an extra tablespoon
1/4 cup 57 g butter melted
2 drops 2 drops liquid stevia
4 whole 4 whole eggs beaten
12 ounces 340 g cream cheese softened
1/4 cup 59 ml heavy whipping cream
1/4 teaspoon 1/4 teaspoon cream of tartar
Instructions
- Preheat oven to 325 degrees. Gather all ingredcients. Butter a bread loaf pan (9" x 5").
- Soften cream cheese. Add melted butter, olive oil, heavy whipping cream, and liquid stevia to the cream cheese. Mix with a stand or hand mixer – adding four eggs as you go. Add the baking powder and xanthan gum and mix to incorporate.
- Add the protein powder, baking soda, salt, and cream of tartar to a sifter. Sift over the wet ingredients. Stir by hand, folding ingredients together. Do not over mix.
- Pour into loaf pan and bake in oven for 45 minutes, or until the top is golden brown.
- Remove from the pan and rest on sides alternating on a cooling rack until cooled.
Chef’s Notes
- Experiment with additional ingredients. We suggest cinnamon, nuts, garlic, asiago cheese, onion, or even chocolate.
Nutrition Facts
- Calories: 144kcal
- Carbohydrates: 1.7g
- Protein: 1.5g
- Fat: 14.9g
- Saturated Fat: 7.4g
- Cholesterol: 34.2mg
- Sodium: 192.5mg
- Potassium: 104.3mg
- Fiber: 0.2g
- Sugar: 0.9g
- Vitamin A: 900IU
- Calcium: 51.2mg
- Iron: 0.5mg
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Hi you were nice en I ugh to answer an earlier question. I am now back in USA and can get all ingredients. But can I substitute butter for olive oil as I’m not fond of taste and causes me gi issues and reflux
Butter is a solid fat and olive oil is a liquid ft. Generally, you would use 1/3 more butter than olive oil. However, olive oil does act as a leavening agent and with butter you may not get enough of a rise and it would change the density. You can give it a try, but generally it is a good idea to stick to the recipe. There already is butter in the recipe. Let me know how you make out . . . Joanie.
can I use almond flour instead of whey protein
“Soul bread” is a very unique recipe that results in a bread-like texture unlike other low-carb bread recipes. The whey protein is an integral ingredient in obtaining the desired bread-like result. Normally, mixtures of flours work well, but for Soul Bread, I would recommend sticking with the whey protein. It is also a perfect ingredient for making tempura batter for shrimp or vegetables. Thanks for the question . . . Joanie.
Can I substitute half and half, almond, cashew or oat milk for the heavy cream?
The heavy cream adds to the texture and density of the loaf. I have not tried substituting for the cream. Usually with baking, I do not experiment. You may get a lighter loaf, but also may see structural issues. If you try, let me know. Thanks for the question . . . Joanie.
Question for you – should I sift the dry ingredients all at once, and THEN fold-in, or fold-in in stages? Mine came out pretty dense, and I am thinking it is from too much folding.
If your finished bread is too dense then you likely mixed or folded it too long. You can add the dry ingredients to the wet at once, no need for stages. Just mix, though, only until it is combined. If your ingredients are as shown in the recipe, you should be fine. I make “Soul Bread” all the time. I hope you try again, thanks for the question . . . Joanie.
I just made this and had a slice and it is surprisingly the texture of bread! It is a little salty and that may be caused by the baking soda as well as the salt….so I will reduce the salt next time. Mine fell a little after baking and I wondered if I am the only one. Your picture doesn’t
look that way.
I have not had that issue. I would guess it is moisture releasing from the bread and latching onto the crust. Perhaps increase you cooking time a few minutes. Everyone’s oven is different. Wish I were there with you, but I can only guess. I hope the taste was what you wanted. We love it toasted and buttered. Thanks for the question . . .Joanie.
This recipe saves my life. I am keto and almond and coconut bread make me bored. This bread tastes like a regular bread and looks amazing ! Thanks you so much for this!
It is a tried and true recipe – so pleased you enjoy it! Thanks for the comment . . . Joanie.
Very good Thank you best bread this far.
So pleased you enjoyed the recipe . . . Joanie.
My first go at this is in the oven as I write this so I haven’t had the chance to taste the baked bread yet but my loaf pan was too small and I had leftover batter. I put it into ramekins and put them in the microwave for 90 seconds and out came the best mug bread I have ever tasted. I made a couple of tweaks to the recipe. I didn’t have any room temp liquid oil so I melted coconut oil in place of the olive oil, I omitted the stevia and added in a few grams of bakers yeast. But wow, best mug bread ever and the rounds toast up well too. Looking forward to the loaf being done!
So pleased it turned out well for you. Experimentation is the mother of invention – especially when you enjoy the result. Thanks for the comment . . .Joanie.
I made this recipe; I had some powdered egg white protein. The bread was okay, though kind of spongy and dry. Maybe better with the whey protein?
Thanks for trying “Soul Bread.” You are correct, you need to use unflavored whey protein. Your results will be much different. It is one of those recipes where substitutes often change the result. I hope you try again . . .Joanie.
How much Cinnamon would you add to this low carb soul bread?
Start with one teaspoon of cinnamon. Since you make the recipe a lot, you can always increase the amount to your taste. It will not impact the baking process. I have added a teaspoon and love the result. But, it would be to taste. Thanks for the comment . . . Joanie.
I made this previously and it was great. I divided it by 4 to just make a little and it was so yummy. Made some of the batter in a waffle iron and some in a muffin tin and both were fantastic. Today I made the whole recipe into a loaf and it was totally different. It cooked right but is super eggy and not a great taste. Can’t imagine why😥
Usually the “eggy” taste you are referring to would mean that your loaf has too much moisture, and would need to be baked longer. That could be why your smaller creations worked well, but the full loaf was a bit off. Of course, I was not there, and everyone’s oven heats differently, also. I hope you next loaf will be perfect. We just love a nice toasted slice of “Soul Bread.” Thank you for the question . . .Joanie.
Can you omit the egg yolks? I wellness diet I’m on I can’t have but one egg with yolk a day. Before starting this program, I’ve made this recipe many times and its the BEST low carb bread I’ve had. My husband really loves it. Have shared many times with friends. Great Job Joanie.
The egg yolks would help with the smoothness of the batter and will help hold the bread together. Keep in mind that the 4 yolks would be dissipated, since you do not eat the whole loaf at one sitting. 4 slices would equal one yolk. You could try it with less yolks and add more egg white, but I am usually wary of altering baking recipes much, so I have not tried making the bread without the yolks. If you try, let me know the result and thanks for the question . . . Joanie.
Impatient to try this recipe– I am to be low to no Carb as possible with lapband device–so not diehard Keto as complete CARBS counted not get carbs & stay away from any sweeteners, except liquid pure stevita in moderation –would love to have recipes using only whey protein isolate or egg white powder- non starchy veggies unlimited, no fruits– except avocados, olives, tomatoes & no snacking in between meals– NO FLOURS
I wish you luck on your journey. I do use whey protein isolate in my Low Carb Cheese Danish, my Tempura Shrimp, my Sesame Chicken, even my Creamy Peanut Butter Fudge recipe. You can find them on the site. They are all low in carbs, of course, and are delicious. I hope you will try them and I will work on a few more in the kitchen. Again, best of luck . . . Joanie.
Hello, I have made your bread several times. It is very good. I read the ingredients. So one slice a half an inch thick is 250 calories? Thank you for allowing me to ask.
You should have approximately 16 slices from a loaf. You are correct on the calories. The nutrition is for one slice. The beauty of the bread is only 1g of carbs – exceptionally low. I am pleased you like the recipe and hope you will enjoy more . . . Joanie.
My loaf came out wet; more like a drier bread pudding. Could it be because I cannot get unflavoured whey protein or American cream cheese? The cream cheese in Sicily seems like cream cheese but I have had problems using it in other keto carnivore recipes. Or because I added cranberries? Husband says taste great though so it will be warmed bread pudding sticks topped w mascarpone for Christmas breakfast!
I would suspect the cream cheese is the problem. But, the whey protein does change the texture, as others have noted. Baking is so often something that requires precise ingredients and timing. Regardless, enjoy the Christmas breakfast . . . Joanie.
I have made this bread twice and both times it was a success. I am type 2 diabetic so I am always on the hunt for low carb foods and this bread satisfies me when I want an open face sandwich or toast and butter. Even my husband and kids like it!
So pleased that the recipe for “Soul Bread” has worked out for you. It is a classic low-carb recipe! I agree with you that it is really good toasted. I like it for paninis, too. Again thanks for the comment . . . Joanie.
I can’t tell you how thrilled I was to find this recipe!! My mom has type 2 diabetes and I am doing carnivore for my health. I don’t actually miss bread but I miss things like grilled cheese and the occasional fried egg sandwich. This bread is perfect for those! I made my second loaf this morning, along with a cinnamon version. Everyone that has tried it has liked it, even my husband who is really picky about keto foods.
Have you made a biscuit recipe yet? The texture and flavor of the bread when fried in butter reminds me of a buttermilk biscuit.
Thanks again and again, Janel
So pleased that “Soul Bread” is a hit for you and your family. We also use it mainly for paninis and toast – but it is very versatile. Cinnamon sounds like a great variation. I have not used it to make biscuits, but it looks like I will be back in the kitchen to experiment. Thanks for your comment . . . Joanie.
Can you use a glass loaf dish and get same results. Thanks
Honestly, I have never used a glass loaf dish. The thickness and glass could make a slight difference in cook time, but I rather doubt it. I have always used metal loaf pans. I know you will love the bread . . . let me know how it works. Joanie.
I was really excited to make this then I realized the recipe calls for both baking powered and baking soda. Can I make it with just the powder? On the other hand Maybe that’s either or, but I don’t bake so I don’t know. ?. And if I use the powder should I still use the cream of tartar? Thanks.
Actually the recipe is correct. Baking powder is a mixture of baking soda and cream of tartar or variations of the two (an acid and a soda). It provides the leavening for the bread. The recipe adds a bit more baking soda by itself and some cream of tartar by itself. The ratio is usually 1/2 teaspoon of cream of tartar and 1/4 teaspoon of baking soda will yield 1 teaspoon of baking powder. So, the recipe adds a bit more baking soda. The adjustment was made to react favorably with the whey protein. It should cut down on any acidic taste. “Soul Bread” has been around for a while and we did not alter the original recipe – it just tastes great, is low carb, and rises perfectly.
Thanks so much for providing this recipe! I have been on a hunt for a couple months now to find a nut free, gluten free, sugar free, grain free, dough mixture that I can potentially use for a variety of breads, rolls, pizza crust, tortillas…Hoping this solves the dilemma. This wouldn’t be such a huge issue if people in my family weren’t allergic to nut flours but since they are, I have to be mindful about what I feed them and almond, coconut, walnut, and even lupin flours present difficulties. If you have any other suggestions, I’d love to know more.
So pleased and hopeful that “Soul Bread” will solve your dilemma. It is the best bread substitute I have found. It can be very difficult to find bread substitutes without grains and nut flours. Please check our other recipes and enjoy the “Soul Bread.” Thanks for the comment . . . Joanie.
Hi I have tried this but the result is wierd… its not like bread at all, more like salty pound cake. I have used isolate soy protein powder… and maybe it is the wrong kind of protein powder? Any suggestion will be welcomed
I think your problem was that you used a soybean based protein powder. The recipe calls for using Isopure Zero Carb 100% Whey Protein. You can purchase that -> here. It is not soy based protein, but rather cow’s milk based. I use it all the time. I even use it to make a batter for Tempura Shrimp and for a delicious Sesame Chicken. I do hope you will try again with the right protein powder. Thanks for the question . . . Joanie.
Thank you! Yes, I was suspicious about it… I will try again with whey protein powder. I will let you know the results. Best regards!
I don’t have any xanthan gum can I make it without it or is there a substitute.. Also I have a problem with everything tasting to sweet (most wheat breads) does it need the sugar?
You could substitute corn starch, guar gum, or even psyllium husk for the Xanthan Gum. Corn starch would be best, but it will increase the carbs. We have never found Soul Bread to be sweet. Wheat bread often is since it is loaded with sugar. Try it once, as is, I think you will be pleased. Thanks for the comment . . . Joanie.
Hi, thank you very much for posting this recipe. It’s such a relief to not have to make stuff with coconut flour, almond flour or with loads of egg. It’s really delicious and so easy to make.
It is a very unique recipe in the low carb/keto world. We enjoy it because it really replaces bread for us. I am so pleased you liked it and hope you will enjoy other recipes on our site. We spend a lot of time in the kitchen and at the computer, but we enjoy it. Thanks again for your kind comment . . . Joanie.
Thank you for sharing this helpful information!
Hope you enjoy the recipe . . . Joanie.
I made the bread today and it looked beautiful. I didn’t sub out any ingredients. However-when I cut into it there was a large hole all the way through the bread! Where did my bred go?The first few slices we ok. Any ideas? I made sure to follow recipe closely. I took it out at 38 min as it was getting too large and was done
We have never had that problem and we make the recipe often. If your ingredients are exactly the same (make sure to use Isopure Whey Protein Isolate) it is more likely the mixing process. Usually too much air in a mix can cause bread to have large holes. Make sure your cream cheese and butter are well combined. It is a great recipe. We hope you give it another try. Thanks and good luck . . . Joanie.
I am having a hard time keeping my proteins intake low enough to be Keto and this breads protein count if off the roof! Any suggestion on how I can make it have less protein?
Unfortunately, Soul Bread is a very unique recipe. We understand that it may yield a higher amount of protein. Some folks will call for cottage cheese or Greek yogurt as a substitute for whey protein, but that is usually for making smoothies. Soul Bread is so good you may want two slices, perhaps in your case one is better to keep the protein down. Thanks for the question . . . Joanie.
Nutrition info is given, but I see nothing showing number if servings. Did I miss it? One is useless without the other! 😉
Yes, you missed it, in the recipe card it indicates 16 servings per loaf – that is one slice. The nutrition is for that size serving. I hope you enjoy . . . Joanie.
Can you use powdered monkfruit instead of liquid Stevia?
You certainly can. We have not tried it; however, both will bake well so you should be fine. Lakanto Monkfruit is usually used 1:1 ratio with natural sugar. Soul bread calls for 2 drops of liquid stevia, which would equate to approximately 1 teaspoon. Start with a teaspoon of Monkfruit and then judge. I would suspect you will fine. Thanks for the comment . . . Joanie.
Can you freeze this soul bread? Any recommendations on storing like fridge or leave out wrapped up and how long before it goes bad?
Since Soul Bread contains cream cheese and cream I do not leave our unused bread out – I refrigerate. I rarely have it in the fridge for more than three or four days, as it is gone by then. However, it will freeze well. Just make sure you slice it before freezing and thaw in the refrigerator. Thanks for the question, I hope you enjoy . . . Joanie.
What would you use to wrap it for free?
Thanks for the question. Soul bread will last about a week in the refrigerator. If you have any left (it makes about 16 slices), I would suggest wrapping individual slices with a plastic stretch food wrap (saran wrap), then storing in the freezer in a a zip-lock. Thaw in the refrigerator before using. We usually just use it all in a week. Best of luck . . . Joanie.
I’ve made this delicious bread numerous times but each time the batter spills over causing a mess in my oven. What can I do to prevent this?
I have never had that problem and I have made the recipe often. If the consistency of the finished bread is perfect, and it sounds like you have made it a number of times, then I would not think it is an ingredient issue. My first thought would be the loaf pan size. There are pans that range from 8 x 4 inch to 9 x 5 inch. I use a 9 x 5 inch pan (23 x 13 cm). A smaller pan could cause spill over. An inexpensive pan we recommend can be found by clicking our product page. Consider placing your loaf pan on a baking sheet to catch the spill. I do appreciate your comment and I hope this will solve the problem . . . Joanie.
Thanks for the fast reply!! I just realized the whey I used was concentrate not isolate so maybe that was the problem. I have some Isopure isolate which a lot of people seem to reccomend so I’m gonna give it a go with that and hopefully have better luck. Is it okay to add a little vanilla or erithyritol to give a bit more sweetness than just the 2 drops of Stevia? Thanks again.
Sounds like a plan. Let us know how it works out. No problem with a bit more erithyritol and the vanilla would be fine. There are also other variations on the bread. The original creator put out a free e-booklet that might interest you if the original one works out for you. Here is that link -> Soul Bread e-booklet. Thanks again for the comment.
Hello. I tried this yesterday and sadly even after 2 hours in the oven the inside was still very dense and wet inside I was careful not to blend the dry ingredients too much so I’m not sure what I did wrong. I need to master this recipe!! Any ideas?? Thanks.
We have never had a problem. It should be done after 45 minutes at 325 degrees. Of course we are not there to trouble shoot with you, but first we would make sure you are using a good Natural Unflavored Whey Protein Isolate. There are all sorts of substitutes out there. Here is a link for Nuture’s Best. Make sure your oven is calibrated properly and double check measurements you use for ingredients. Some folks will add an additional 2 tablespoons of butter or olive oil in low altitudes to keep loaf from drying out too much, but it sounds like you have the opposite problem. Wish we could offer more, but it is a pretty fool-proof recipe. We make it all the time. Good luck.
The calories in these keto breads are so high! My total for the day is 1200, so it makes it hard to have any bread.
The key to weight loss on a low-carb or Keto diet is to reduce carbohydrates, enter ketosis, and burn fat to lose weight. Calories are not the concern. We are not sure why you are limited to only 1200 calories, but there are various views on what is needed to lose weight. Many of us believe that it is about carbs. For that reason we do not look at caloric intake. We reduced our carbs to approximately 30 or less each day and have experienced considerable weight loss, lower blood glucose, and lowered cholesterol. Our recipes are based upon this premise. We hope you give it a try on your road to health and weight loss.
I appreciate your site and all your work!
Since i used egg protein powder I think that is why it may be a tad dry. I still like it though- heck my 12 year old son tried it and didnt complain!
I am having it as cheesy garlic bread now. I had it at breakfast toasted with butter!!
Thank you for the comment! If you like Cheesy Garlic Bread you may want to try our version without the soul bread. We have made it three times in the past two weeks, it is very versatile. Here is the link -> Cheesy Garlic Bread. Toasted “Soul Bread” is delicious. We appreciate your comments and 12 year olds are great taste tester. 🙂 Joanie.
I just made this as a half recipe! I used liquid splenda, egg protein powder, and added 1 tsp yeast.
I baked in a small loaf pan for about 33 minutes
Smells delicious!
Taste wise it is fairly bland but no disgusting taste as many recipes seem to have.
The yeast didnt impart much flavore so I would try to double it next time.
The texture is a bit spongy but in fairness it has not cooled completely
I will definitely make again
We use ours mainly for sandwiches (see our Philly Chili Cheesesteak recipe) so that adds a lot of flavor. Glad you are trying it and experimenting. Actually there are many variations on “Soul Bread.” Click this link “Low Carbe Diem” for everything from Chocolate Soul Bread to Banana Nut Zucchini Soul Bread. We have also found that when you spend a lifetime eating wheat products it will take some time to re-program with low carb ingredients. Good luck – let us know how you adapt things and stay Tasty Low Carb! . . . Joanie.
The one thing i miss in keto breads is that fermented yeast taste. Instead they taste like chewing on a kitchen sponge.. Wondering if this recipe could be done with proofed yeast as the leavening agent instead…
When we started our low-carb journey we found “Soul Bread” and got hooked on low-carb bread that had the texture of real bread. However, we have seen some folks add yeast to the same recipe without any other changes and they have good reviews. Give it a try – you may be on to something! Let us know what you find out. That is the great thing about low-carb food preparation – experimentation is a good thing. Just keep it Tasty Low Carb! Thanks for the comment.
Is the serving size 1 or 2 slices?
Just one slice. We usually get about 16 slices per loaf. We love it for toast with butter and sandwiches. It is a classic recipe. Hope you like it. Thanks for the comment . . . Joanie.
Why use baking powder and cream of tartar
Baking powder is basically a mixture of baking soda and cream of tartar or variations of the two (an acid and a soda). It provides the leavening for the bread. The recipe adds a bit more baking soda by itself and some cream of tartar by itself. The ratio is usually 1/2 teaspoon of cream of tartar and 1/4 teaspoon of baking soda will yield 1 teaspoon of baking powder. So, the recipe adds a bit more baking soda. Since normally the desired leavening reaction is applied to wheat flour, the adjustment was made to react favorably with the whey protein. It should cut down on any acidic taste. “Soul Bread” has been around for a while and we did not alter the original recipe – it just tastes great, is low carb, and rises perfectly.