Protein Sparing Bread 1.0 | The Basic Version
This Protein-Sparing Bread 1.0 provides approximately 9 grams of protein per slice, with three slices delivering around 27 grams and virtually zero carbohydrates.It's ideal for midlife women who want to protect their muscle mass and support healthy longevity by taking a more mindful approach to protein intake.Protein-Sparing Bread 1.0 is the foundation from which all future variations begin.
Equipment
- Stand mixer or electric hand mixer
- Baking paper
- Loaf tin
Ingredients
- 12 fresh large egg whites
- 1 cup egg white protein powder (about 120 g)
- 1/2 tsp Himalayan salt
- 1/2 tsp cream of tartar (optional, helps stabilise the egg whites)
- 2-3 egg yolks (optional, for a smoother, richer texture)
- baking paper to line the tin (or avocado or coconut oil spray)
Instructions
- Preheat the oven to 165°C (325°F). Line your loaf tin with baking paper or lightly spray it with avocado or coconut oil.
- Separate the eggs. Place the egg whites into a bowl that is completely clean and dry. Even a tiny bit of fat or egg yolk can stop them whipping properly.
- Add the salt and, if using, the cream of tartar.
- Whip the egg whites until they're glossy and hold stiff peaks. They should stay in place when you tilt the bowl. Under-whipped whites make a dense, eggy loaf, while over-whipped ones can leave it dry and crumbly. This is the only step that takes a little practice, but it gets easier every time.
- Turn the mixer down to its lowest speed and add the egg white protein powder. Mix only until it's completely blended in, and there are no lumps left.
- If you're using the egg yolks, gently fold them in.
- Spoon the mixture into the prepared loaf tin and smooth the top.
- Bake for 30-35 minutes, until the top is lightly golden.
- Turn the oven off and leave the loaf inside for another 15 minutes, with the door slightly ajar. This helps prevent it from collapsing.
- Remove the loaf from the oven and let it cool completely before slicing, or it won't hold together properly.
Notes
TIPS
- Everything comes down to the egg whites. Whip them until they're stiff and glossy, but stop before they turn dry or grainy. That balance gets easier after a loaf or two.
- Fresh eggs work best. I've tested carton egg whites too, but they don't whip into such stiff peaks, and the loaf comes out denser and much less light and airy.
- Keep water completely away from the mixture. Not a single drop, and no other liquid either. This is the one thing that will ruin the loaf.
- Egg white protein powders vary a lot between brands, so always check the ingredient list. It has to be 100% egg white powder, with nothing else added. If your loaf keeps collapsing, try a different brand, or add one more egg white next time.
- If your kitchen is warm and humid, the loaf may stay softer rather than go crisp on top. That's completely normal, and it doesn't spoil anything.
- Don't skip the 15 minutes in the switched-off oven. That's what stops the sides sinking in as it cools.
- If you're using a fan-assisted oven or an air fryer, you may need to experiment a little. Some need a slightly higher temperature for best results.
- You can also shape the mixture into small rolls, or spread it into a pizza base.
- Both need less time in the oven, so start checking them after about 20 minutes, depending on how thick you've made them.