Tuesday, August 13, 2013

Oat Fiber Bread

Oat fiber is one of my favorite "new" products that I have been introduced to since starting the Trim Healthy Mama way of eating.  Oat fiber is amazing in that it has no calories, no fat and no net carbs!  A healthy mama's dream come true.  :)

The first recipe I ever tried is in the Trim Healthy Mama book and it's a sweet recipe for a muffin in a bowl.  What I want to share with you today is a recipe for an Oat Fiber Bread which is a creation of a creative lady on the Trim Healthy Mama board named AnaStacia, who gave me permission to post her recipe here.  (Thank you AnaStacia!)

Oat Fiber Bread (FP)

1/4 cup oat fiber
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. salt
3/4 tsp. glucomannan powder
1/2 tsp. baking powder
small sprinkle of stevia extract (I've been using KAL)
1/3 cup egg whites
3 T. water

Cook in microwave for 1 minute 30 seconds (or longer) until it's only slightly wet on top.  (I like it pretty done.  You'll have to play with it as each microwave varies.  I think this one took more like 2 minutes to be done.  You might want to start at 1 minute and then add 15 seconds at a time until you find what works for you.

If you prefer not to use a microwave, you can bake this in a 350° oven for 20-25 minutes or until done.

I make this right in the container. I add all of the dry ingredients and stir them well with a mini-whipper. Then I add the wet ingredients and stir well.  It looks like this:


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Once it comes out I dump it out on a kitchen towel to cool, then slice it in half.

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Here's my FP lunch of 3 oz of chicken on the oat fiber bread. You could add a light laughing cow cheese if you wish..sometimes I do.  I also made the light tomato soup from the book.  A delicious, filling lunch.
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If you want to know more about oat fiber, see my Oat Fiber post.

Come back next week for a sweet version of this bread that makes a great strawberry shortcake.

Linking up with Trim Healthy Tuesdays at Stacy Makes Cents for a seasoning salt recipe and at Gwen's Nest where she shares a recipe for tomato cucumber salad.



33 comments:

Mother Hen said...

Can't wait to make this tomorrow for my lunch Sammy. Where did you find your cute little square dish you used? I want one. :-)

Mother Hen said...

Ooops, forgot to click the follow-up button.

Stacy said...

Thanks for linking up! I know what's coming next week. ;-)
I gotta get a squash dish...hmmmmmm. ~Stacy @ Stacy Makes Cents

Sarah Mueller said...

Wow - that bread looks amazing. And FP, too! I think we'll have that for breakfast.

Karen said...

The dish is from Pampered Chef. I love it!

Hope46 said...

Could you give oven baking directions, please? I do not use a microwave.

Karen said...

I added the baking directions. I could have sworn they were already there. Glad you asked!

Stacy said...

I just noticed above I said SQUASH dish instead of SQUARE dish. Mercy. I need help.
But anyway, you were featured at Trim Healthy Tuesday !!!

Becca Carroll said...

This looks SO yummly!

kelly bell said...

does this make a loaf of bread or just one slice? Thanks!

Kevin and Tara said...

Yes...how much does this make? Single serving?

Kevin and Tara said...

Is this one serving?

Kevin and Tara said...

Yes...how much does this make? Single serving?

Karen said...

Yes, this is a single serving.

Kevin and Tara said...

Thanks! Another question - if baking in oven , do we need to grease pan?

Our Adoption Journey to Eastern Europe said...

Is this supposed to come out so dry? I will check my measurements closely next time but the first try was too dry to eat.

Karen said...

I don't ever bake it in the oven but I asked a friend and she said she mists it lightly.

If it's too dry, you probably cooked it too long. I like it a bit dry but you should take it out when it is still a bit damp on top.

lmummau said...

Can this be made in a regular loaf pan? How many times would I need to multiply the recipe?

Lesley F said...

Is there a substitute for the glucomannan powder? I can't find it in the stores near me.

Susie Q said...

What are dimensions of square pan?

Karen said...

Lesley,

You might try an equal amount of xanthan gum. That works in other recipes. I don't know it if will work though because I haven't tried it. Gluccomannan needs to be ordered online.


Susie Q,

If you click on the link in the post where it says container you can see the pan that I use. It's a 5" square pan.

Emma Langdon said...

Did you use powdered or real egg whites? Could I sub whey protein powder for the egg whites? If you used real eggs I guess it'd need more water with whey powder.

Emma Langdon said...

eep wanted comments in email notification!

Karen said...

I used liquid eggs whites. I really have no idea about using protein powder in this recipe.

Emma Langdon said...

That makes it easier! real egg whites are a lot easier to work with than guessing on powders :)

HollyAnne said...

I made this, only I did something different with it. Instead of using onion and garlic powders I used cinnamon and nutmeg, then I used some calorie free flavoring liquid I bought at Wal-Mart, and some water to make a batter consistency. Pan fried the whole thing in a nonstick pan with cooking spray and ate it like a pancake. It is really, really delicious and a nice breakfast. I used Walden Farm's calorie free syrup on mine. Half of the "pancake" was way too much food for me so I think I will cut it in half next time.

Emma Langdon said...

This has become my go-to bread.

Cheap, easy. I find it tastes a bit like a dumpling or omelette right out of the microwave, but toasted it has a better flavor, more like bread.

I used 2 T oat fiber and 2 T almond meal this morning to use up my almond meal, hoping to cover the eggy/oat fiber flavor a bit, but not quite.

(I omit the onion and garlic as I don't want garlic bread.)

I may try coconut or blanched almond flour next. maybe even 1 T of wheat bran.

Bettina Kiss said...

Omg this was disgusting. I am used to baking with oat fiber but this was terrible :(( So dissapointed

Jennifer Buehner said...

Has anyone ever made a large batch of this recipe and then froze it? Does it keep well?

Shweta Jain said...

Can Psyllium husk be used for gluco powder? They are pretty much the same thing right? & if not, what about arrow root or tapioca flour?

Rita said...

I know this is an older thread, but hopefully this comment helps some people. To get an even bigger rise I typically add about two tsp of vinegar to plump up the baking powder action. I also will make a huge batch of this (8 - 10X the recipe) and then freeze for later use. Yes, it's a bit dry but to be able to have a bread product THAT TOASTS (huge!) is a small price to pay - and besides, you can just add butter or cream cheese or mayo or whatever to overcome the dryness. Also, be aware, glucomannan has a very binding effect on the human digestive system, so drink lots of water when you eat this (especially if you eat multiple pieces per day).

Jodi Smith said...

Mine came out very very rubbery... what did I do wrong? I have a feeling someone has had the same experience and figured it out lol!

Peter Piper said...

Does this not give you diahrrea? It seems a bit heavy on fiber.

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