The Perfect Low Carb Oopsie Cloud Bread: denser, more satisfying and just over 1g carbs.
Amazing, isn’t it? ‘Bread’ with such a low carb count is pure happiness for keto, lchf and low carb foodies. But you probably already know that. A google search for oopsie, or cloud bread, returns hundreds of sites where you can find a recipe. The reason it is such a popular search is obvious. The ketogenic diet doesn’t allow any normal bread, because of the high carb content of the flour(s) needed. Even gluten free bread is a big no-no. Keto breads exist, but they still contain a fair amount of carbs. Enter the oopsie. I have no idea who had the original idea for this. I first saw a cloud bread recipe on a low carb e-book I bought ages ago. Tried it. Hated it. Put it to bed.
Why is the perfect low carb oopsie cloud bread perfect?
Quite simply, because it contains an extra ingredient that turns a light-as-a-feather, somewhat eggy, fluffy thing, into a more substantial bun. Not by much, mind you, but still more substantial it is. The extra ingredient means the texture is still light and fluffy, but holds better and tastes great. I know that without this ingredient there would be even less carbs, but come on! 1.3g for a whole bun is great isn’t it? Better still, if you use Tesco’s Full Fat Soft Cheese instead of Philadelphia, your oopsie will end up as just 1g of carbs. And of course if you only eat half of the oopsie, the carbs count becomes insignificant.
My secret ingredient is…
Lupin flour. I should rename these ‘Loopsies’ lol! Those of you who have been following my recipe posts will know that I use lupin flour a lot. It is very low carb and gluten free. No drying effect of coconut flour, or strong nutty flavour of almond flour. It’s just keto perfect. The only downside is that individuals who are allergic to peanuts might also react to lupin, so they ought to avoid it to be on the safe side.
What is Lupin?
It’s a legume belonging to the peanut family. The seeds are commonly referred to as beans, probably because of their size and shape, but that’s misleading. Lupin is definitely a seed. Very widely consumed in Mediterranean and Asian countries, the seeds are usually packaged in brine. You have to discard the inedible outer shell in order to eat the kernel inside. They have a very bland taste, kind of flour-y, but are a good snack choice because they are high in protein and fibre. Like chia and hemp seeds, they provide the full range of essential amino acids and contain substantial amounts of antioxidant Vitamin E as well as carotenoids.
In Italy, lupini are regarded as a delicacy. Possibly because of the Vitamin E and carotenoids content, Italians believe lupins are good for eye health. There are different varieties of lupin that come under either the ‘sweet’ category or the ‘bitter’. Only ‘sweet’ lupin is safe to eat and it is therefore the only one available to buy. In Europe, the flour is produced primarily in the south of Italy, which is the main exporter. Australia is also a large producer.
Where to find lupin flour.
I came across it by chance in an Italian health food store. Supermarkets don’t sell it, not even in Italy, but you can find it (not very easily) online. I get my organic flour supplies from this shop in Luxembourg and I’m very happy with both quality and price. If you prefer to stick to Amazon, this is a good lupin flour.
So now you know all about my secret ingredient. Let’s take a look at the perfect low carb oopsie cloud bread.
I have tested 3 versions. All yielded excellent reasults:
My favourite version consists of mixing egg, mascarpone cheese and lupin flour. This one delivers just 1.3g carbs.
My second favourite is made with egg, mayonnaise and lupin flour. This one is even better in terms of carbs. 0.72g to be precise.
The third is a classic made with egg, cream cheese and lupin flour. 1.74g carbs using Philadelphia cream cheese.
The one key thing you have to do is whisk the egg white with a pinch of cream of tartar until it becomes hard as a stone. Well, maybe not quite a stone, but certainly very, very, very stiff. Add the other ingredients, plus a pinch of salt, and BAKE! That simple.
I tend to eat half at a time (pictured above is a yummy seafood salad mix on half oopsie!). I store the other half in an airtight container for 2-3 days max. It is just as good re-heated as when it is fresh out of the oven, possibly even better.
I hope you enjoy the perfect low carb oopsie cloud bread!
- Servings: 1
- Serving size: 1
- Calories: 194
- Fat: 17.94g
- Net Carbs: 1.33g
- Protein: 6.69g
- 1 medium egg
- 30g mascarpone (or cream cheese or mayonnaise)
- 1 tsp (2g) lupin flour
- pinch of cream of tartar
- pinch of salt
- pre-heat oven to 170ºC static.
- whisk egg white with cream of tartar until it becomes a very stiff foam.
- whisk egg yolk with mascarpone, salt and lupin flour to obtain a smooth paste.
- scoop yolk mix onto egg white and fold in thoroughly but gently so as not to deflate the mix too much.
- spoon two equal mounds onto a baking tray lined with parchment paper, then shape and flatten them a little.
- bake for 15-18 mins until amber brown.
If you make it in advance, or you use only half, allow it to cool completely, and store in an airtight container in the fridge for up to 3 days.
Re-heat to restore crispness.
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