Easy Keto Low Carb Sesame Breadsticks: just perfect when you fancy a bit of crunch with your keto meal. Just 4g carbs for 5!!!!
Just when you think you can never even look at breadsticks because you chose the ketogenic lifestyle, here comes an easy keto low carb sesame breadsticks recipe for you to play with.
I say play because it’s such a simple and easy recipe that it’s definitely child’s play. You can roll up these breadsticks, ready for the oven, IN MINUTES. So if all you have in the fridge is cream cheese or a dip, make these breadsticks and voilá, instant lunch at the ready. Well, you do need an egg white, actually.
And it’s because of a left over egg white that I came up with my Easy Keto Low Carb Sesame Breadsticks recipe.
Am I the only one who seems to use more egg yolks than whites? I’m forever conjuring up ways in which to use my spare egg white(s). Well, the first thing that comes to mind is usually some sort of dessert, but this time I thought of breadsticks. Why? Because I used to devour the little blighters in my pre-keto days. Often a whole pack. Either with a salad or half a jar of Nutella. They were so addictive. Jeez! What was I thinking!!!! Obviously those mad carb-loaded days are in the distant past. Sometimes, however, my plate of food is sorely missing a couple of breadsticks. Especially when there is no crunch involved. I know you know what I mean!
How to make Easy Keto Low Carb Sesame Breadsticks.
All you need is 5 ingredients. Most of which you’ll probably have in your cupboard already. I’ve already mentioned an egg white. The other magic ingredient is lupin flour. Yep. Lupin flour again. I use it for cakes, biscuits, pancakes, pasta, soufflés and now…breadsticks. Throw in some salt, sesame seeds and extra virgin olive oil and you’re there. No resting the ‘dough’, just knead together, divide into 5 more or less equal pieces, roll up and bake. The recipe below just adds a few details to help with technique, but essentially, it’s as easy as I’ve described it. Bear in mind, however, that these breadsticks will not be the light-as-a-wafer breadsticks sold pre-packaged in many shops, but will be denser and more like real Italian artisan breadsticks.
If you prefer a herby flavour, you can make rosemary breadsticks by adding 1/2 tbsp of finely chopped fresh rosemary to the dough and not bothering with the sesame seeds.
Why lupin flour is the best for keto cooking and baking.
First and foremost, let me explain that, because lupins are a legume in the same family as peanuts, IF you have a peanut allergy, you MIGHT also be allergic to lupins. For that reason, lupin flour may not be such a good choice for sensitive individuals. It may be wise to use an alternative flour, like coconut or almond. If you don’t have a peanut allergy, you’re good to go.
There are 5 main reasons why you should add lupin flour to your staple foods:
- VERY LOW IN CARBS. Lupin flour is derived from sweet white lupins. Some people refer to lupin beans, but this is a misnomer, as they are actually seeds or grains. Despite being a legume like soy, peas and lentils, which usually sends a red light to the keto mind, lupin flour is very, very low in carbs. More so than coconut flour and almond flour, the two darlings of the keto baking world. Just 13g carbs per 100g of flour, to be exact. And it’s because of their unique structure which contains virtually no starch at all.
- SUPERFOOD HEALTH PROFILE. White lupins are a good source of folate, magnesium and phosphorous. They provide more calcium than other grains and moderate amounts of beta carotene, lutein, zeaxanthin. The tocopherol (Vitamin E) content, means they have high antioxidant properties.
- HIGH PROTEIN, MEDIUM FAT, LOW CARB, GLUTEN FREE GRAIN. This is indeed unique for a grain and even more so for a legume. They are the richest natural source of protein (40%) and fiber (37%) in the world, no less.
- TASTELESS, FINE, EASY TO WORK WITH. OK. The ‘tastless’ bit may sound negative, but if you seek neutrality for whatever reason, e.g. because you want other flavours to stand out, being ‘tastless’ is definitely a good quality. Coconut and almond flour, as good as they are, impart a strong flavour to whatever you’re cooking, so they are not always ideal. Coconut flour is also very drying, which means adding extra eggs and/or liquid to a recipe in order to avoid a dry-mouth effect. Lupin isn’t as absorbent so doesn’t require extra liquid. Coconut and almond flours are quite grainy, even when you use the super-fine varieties, therefore they don’t deliver a smooth result. Lupin flour, on the other hand, is very fine, quite similar in consistency to wheat ’00’ flour, giving excellent baking results.
- INEXPENSIVE. If you compare it to good quality organic coconut and almond flours.
So now you’ve learnt some impressive information about lupin. Time to make Easy Keto Low Carb Sesame Breadsticks and give your meal some va-va-voom.
- Yield: 5
- Serving: 5
- Calories: 246
- Fat: 17.13g
- Net Carbs: 4g
- Protein: 13.88g
- 1 medium egg white
- 1 tsp fine Himalayan pink salt(U.S. option HERE)
- ½ tsp sesame seeds
- 30g lupin flour (for U.S. option, click HERE) (for world-wide delivery option, click HERE and use code QUEENKETO5 for discount at checkout)
- 1 tbsp extra virgin olive oil (EVOO) (U.S. option HERE)
- lightly whisk egg white, then incorporate ½ tsp salt, ½ tbsp olive oil and lupin flour.
- mix then knead by hand until the dough is soft but not too sticky - you may need to add a little lupin flour or a bit of water, depending on egg white weight.
- pre heat oven to 160ºC fan.
- lay a sheet of parchment over an oven tray, smear ½ tbsp EVOO, ½ tsp salt and sesame seeds.
- divide the dough into 5 pieces and roll each one whilst stretching over a hard surface, to shape them like breadsticks (approx. 15-17cm length, 1cm diameter)
- transfer breadsticks to the parchment paper and roll them around so they get well coated with oil, salt and sesame seeds.
- bake 20 min, turn off oven, open oven door slightly and let the breadsticks dry up more.
- remove once cooled and enjoy.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use (UK Link). For U.S. option click HERE.
quick question, under the phone is states 2g carb for 5 breadsticks but the national profile states 4g carb for 5, is 4g the correct version of carb count ??
oops ment to say “under the photo it ” and not “national” but “nutritional”I the auto correct but only sometimes lol
PS just a thought but can your comment box be white instead of black it’s hard to see
Hi again, sorry about the typo, I will fix it when I get back from my travels. It’s 4g total. Re: black box I’ll look into it – not sure if I can change it. Thanks for the heads up.
OK I just left a comment and got a sad face picture with ‘the connection was reset’ so I’ll post it again..
I’m very interested in buying the lupin flour from Santi shop so can you tell me what else you buy from them to make it worth your while re ideal shipping weight and costs with DHL or UPS. Thanks
Also I’m super excited to try your protein bread as I have the ingredients to hand! 🙂
Hi Margaret. Sorry about the connection, the sad face tells me it was the WordPress host, it happens to me occasionally. The Markal organic lupin flour from Santi shop has been out of stock for a while. Regrettably, I’ve had to a more expensive one from Amazon (the one in the link). I don’t buy anything else from Santi-shop, I just order several packs to make the delivery cost worthwhile, and the overall price remains highly competitive. Sorry I can’t be more helpful. As for the Amazing Protein Bread, you WILL totally love it, I promise. Everyone who’s made it has ditched soul bread, cloud bread, etc., and told me this one is a winner 🙂 Just make sure you weigh ingredients in grams, not spoons or cups equivalent. I’d love to know how it turns out! Keep in touch!
Thanks for you reply. I did make the protein bread and had a couple of slices with butter and chia blackberry jam..a little home comfort! it was extremely light and sliced easily..looked more creamy and dense than yours on the photo but I was pleased with how it turned out. Is it good toasted..I’ll try that next and perhaps a cheese salad sandwich..the possibilities are endless. Thankyou I want to try some more of your recipes soon.
Great stuff! And thanks for the useful feedback.The bread should turn out light, dry but spongy just like an ordinary white sliced loaf, with little air pockets throughout. Assuming you used the same ingredients and fan oven temperature (150C static oven), perhaps you just needed to bake it a little longer. Or it could be that the baking powder was a little clumpy – sifting it is always best. I’ll make an addendum to my post. Thank you.
I just made these breadsticks. I substituted the egg white with a chia “egg” and forgot the olive oil, but they still came out great! Even my husband, who is not eating keto, loves these. I’ll be making them again, hopefully remembering the olive oil next time. Thanks for this great recipe, I’m psyched to be adding lupin flour to my diet!
Wow! That’s great! I’ll have to try the chia substitution for egg white, next time. Nicely done!