How to Make NAAN KETO (vegan, puffy + delicious) improved recipe | Mary’s Test Kitchen

This VEGAN KETO NAAN puffs like naan, it rips like naan, it’s soft AND crispy like naan. But with next to no carbs? Yes! Under 4g net carbs per full-sized piece but PACKED with protein.

Please watch the instructions carefully because each step makes a difference to the success of your puffy, delicious low carb naan!

UNLIKE others, this low carb naan recipes has
– NO Almond Flour
– NO Coconut Flour
– NO Dairy
– NO Eggs

In this way, the vegan keto naan dough handles like naan dough. It rises like naan dough. And when you cook it, it puffs like real naan.

But WHY make vegan keto naan at all?
I have to stay keto in order to keep my chronic tendonitis symptoms away. But I still want to have fresh naan with my favorite curries! And if you have your own reasons for keeping it low carb, then I’m happy to help.

Please keep in mind that these low carb naan are super high in fiber. So drink plenty of water when you are having them!

WRITTEN RECIPE: https://www.marystestkitchen.com/vegan-keto-naan/

IMPORTANT INGREDIENT NOTE: that I particularly like the Anthony’s brand of Vital Wheat Gluten. I find it has less of the gluten-y aroma compared to Bob’s Red Mill. Also, Anthony’s Oat Fiber has zero net carbs but other brands may have more. Please keep this in mind when sourcing ingredients.

MORE EXPENSIVE?
Some people have inquired to the cost and based on the cost of ingredients in Canadian Dollars for me, each batch cost me $5.66, working out to 71 cents per naan. For me, this is about the same or a little more than the cost of regular store-bought naan (though who likes store-bought naan anyway??). It’s WAY cheaper than take-out naan.

NUTRITION INFO click on this timestamp: 10:08

IS IT REALLY KETO?
There’s a lot of misinformation about what keto is or isn’t. Here’s a simple explanation.

The keto diet helps the body get into ketosis (the state in which the body primarily is burning fat for fuel) and stay in that state with the minimization of net carbs. This bread can easily be a part of a balanced keto diet with its super low carb count.

Recently (March 2023), I checked the effect of this bread on my blood glucose with a CGM. It did not raise my blood sugar at all. The line stayed flat as if I was still in a fasted state.

I think the confusion is when some “gurus” on YouTube claim that their grain-free/lectin-free/legume-free/plant-free way is the only way to do keto right. Only YOU can tell what helps put your body in ketosis in a healthy way. NOT these strangers!

CAN I MAKE THIS GLUTEN-FREE?
Sorry, not for this recipe.
You might like my Vegan Keto Gluten-Free Sandwich Roll recipe though: https://youtu.be/Zf-B-7HCiEE

HOW ABOUT OTHER VEGAN KETO BREADS??
Find them on this playlist: https://www.youtube.com/playlist?list=PL6QDlGTnYxpENlDLCqWnLptS9JqGAgABw

Cheers,
Mary

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* LINKS *

VEGAN KETO NAAN printable recipe: https://www.marystestkitchen.com/vegan-keto-naan/

YEAST & BREAD TROUBLESHOOTING GUIDE: https://www.marystestkitchen.com/troubleshooting-yeast-and-bread-dough/

* SHOP MY FAVES *
These are affiliate links which I earn a commission from when you use them to make purchases. There is no extra cost to you.

INARI GOLDEN FLAX SEED (Canada only): https://amzn.to/47wJ4Hf
For US, try Bob’s Red Mill: https://amzn.to/3RSZYde

ANTHONY’S ORGANIC OAT FIBER: https://amzn.to/3T35Dgn
For Canada: https://amzn.to/3VvcmB3

ANTHONY’S VITAL WHEAT GLUTEN: https://amzn.to/3VxV5XW
For Canada: https://amzn.to/3gbiDSd

STAINLESS STEEL FOOD GRINDER: https://amzn.to/3RWOS77
For Canada: https://amzn.to/48zwCb2

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TIMESTAMPS
0:00 Intro
0:28 Recipe
6:55 Ingredient Details
10:08 Nutrition Info

It puffs like naan,
it rips like naan, 
it’s soft AND crispy like naan.
But with next to no carbs?
Hello friends and not-yet-friends.
Welcome back to Mary’s Test 
Kitchen where my deliciously  
upgraded vegan keto naan does it all…
with about 3 net carbs a piece.
I’ll cover the recipe first.
Then later, we’ll get into the nutrition 
and details about some of the ingredients
since we really should be picky for best results.
It starts with 100 grams of Golden Flax Seed.
No substitutions, 
no using pre-ground stuff.
Not because we’re snobs, 
but because it might not work the same.
Also, sift it.
This really helps with the texture of the bread.
Whatever doesn’t pass through the first time,
put it back in the grinder.
Until almost everything can pass through.
This tiny little bit?
Forget about it.
Now, we can get into a pre-warmed
mixing bowl with warm water. 
Careful it’s not too hot though;
think baby’s bath water. 
Or barely on the warm side of lukewarm.
Now for a step that might unnerve some keto-ers.
Until you realize that this  
maple syrup is not for us.
It’s for the instant yeast to eat since the 
quote unquote
flour that goes into this recipe 
doesn’t have the carb 
content for them to feast on.
See? It’s working already.
I always recommend including this blooming step 
for bread recipes
so you can check that your yeast is actually 
alive and kicking
before you commit the rest of your ingredients.
If your mixture doesn’t look 
like this after a few minutes, 
something has gone terribly wrong and 
you should refer to my troubleshooting guide
on yeast and bread linked in the description.
But let’s say, yours looks like mine. 
Now you’ll add the freshly 
ground golden flax seed.
Plus, 100 grams of oat fiber.
Not oat flour, 
not oat bran.
Oat fiber. 
If that’s new to you, don’t worry,
I’ll talk more about it later.
The last “flour” is vital wheat gluten;
the special protein in wheat that lets 
this keto dough stretch and rise
like regular dough.
And since starch and the flavors
that come from fermenting starch will be missing, 
I’ll add a tablespoon of nutritional yeast
and three quarters of a teaspoon of salt 
to bring back some flavor.
Now get to mixing.
I’ll start slow because the  
“flours” are incredibly light.
But once they are wetted, 
I’ll crank ‘er up.
Basically as fast as it will go 
while not bouncing off the table
or burning out my stand mixer.
That’s 8 minutes on speed 3 or 4.
The texture will transform from dry and chunky, 
to a rough cohesive dough,
to a smooth doughy masterpiece.
It feels quite soft now.
Similar to regular bread dough. 
If yours is feeling tight, don’t worry.
You can cover and rest it for 15 minutes 
before continuing.
But as for me,
time to divide and conquer.
I want to make them smooth on top.
The strands of gluten within are 
getting stretched to the max. 
And just like when you stretch 
an elastic band to the max, 
it will stiffen and feel tighter.
Just letting this dough rest
will allow the gluten to relax again 
and the dough to feel soft.
Plus we can give the yeast some time 
to eat up some of the sugars
and produce some gas 
that will stretch out the dough
from the inside out.
So let’s cover
and leave these guys alone 
to mellow out for 45 minutes
in a warm, draft-free location.
Fast forward
and now they’re all puffed up. 
Time to take them down a notch
and make our final naan shapes. 
I’ll sprinkle some of this zero carb oat fiber
to prevent sticking.
You can hand stretch them for a more rustic look.
Which is cute
but more work than simply using a rolling pin.
Now, let’s let them rise.
You can leave them for just 30 minutes 
if you’re in a hurry.
But for really the best results, 
I’ve found one hour is the sweet spot.
Just remember to prevent them from drying out, 
by covering them with a damp, clean, 
lint-free kitchen towel
or two.
Now they are puffed up about double in thickness.
Finally, it’s showtime!
I’m heating this non-stick pan
over medium high heat on my induction stove.
When it’s thoroughly hot, 
brush on a little olive oil.
Or your cooking oil of choice.
Slowly, it puffs up as it cooks.
About 3 minutes in,
it’s starting to smell like popcorn.
Whoops!
But look at that puff!
The steam from inside the dough
is pushing the top and  
bottom of the naan apart
to create a wonderful pocket.
And it’s cooking the dough on the inside too.
Couple minutes later,
cover the fresh naan 
with a cloth to keep some steam in.
Next let’s try a piece that was rolled out 
rather than hand-pulled.
Will there be a difference?
It’s been two minutes
so let’s take a peek.
This time we have a better golden color
with not too much char.
By the way,
the oil that we brushed on the pan and and naan 
makes it a little bit crispy
and helps with the color development.
And also perhaps,
it helps with heat transfer 
‘cause I tried not oiling these
and the tests did not puff up.
Occasionally,
you might have  
a partial puffer like this.
Why do you think this is? 
Comment down below.
Wrong answers only.
Anyway, before long
you’ll have 8 lovely pieces of delicious naan 
ready to eat right away
or store for later. 
I’ll let these cool under the cloth for now.
In the meantime, let’s get 
picky about ingredients.
First, let’s get picky about ingredients.
Mostly, I’m concerned with only using
Anthony’s brand for the vital wheat gluten 
and oat fiber.
Their premium vital wheat gluten
is non-GMO and some people  
who are sensitive to regular gluten
find they can have this kind without issues. 
I don’t really know about that.
But why I choose this specifically 
is because of the low net carb count.
Not all vital wheat gluten or gluten flour 
is the same.
Moreover for the taste,
this one is the best I’ve tried that has 
less of the strong gluten-y flavor,
like raw dough flavor 
that some gluten flours can have.
As for Oat fiber, it’s made from 
the indigestible husk of oats. 
I’m talking JUST the fiber and not oat bran. 
And of course,
definitely not whole oats, 
steel cut oats,
or oatmeal 
which have lots
and lots of digestible carbs.
And again, not all brands are the same
and from personal experience, 
I’ve found Anthony’s wins again
on the taste and carb count.
Finally, for our golden flax seeds,
previously I have suggested that maybe 
pre-ground golden flax may work
in my vegan keto bread recipes. 
Comments have suggested that maybe it doesn’t work
and maybe because of differing fat content.
I’m not sure about that.
But I am sure that fresh ground works every time. 
If you can’t find them locally,
Amazon carries a brand that  
I’ve bought twice already
and it’s been really good.
By the way,
don’t use brown flax 
unless you don’t mind a strong flax flavor. 
I like the golden
because it tastes 
much more mild.
So it’s all I use anymore.
Other than that, nutritional 
yeast is just for flavor 
so feel free to skip if you want.
Maybe the curry that you’re planning to have 
will have plenty of flavor;
you don’t care. 
Or you can add extra seasonings
like onion powder, garlic or spices.
The salt is also only for taste
so if you’re watching your salt 
you can reduce or eliminate it if you prefer.
Lastly, a caveat not about 
ingredients, but timing.
It’s by design that this naan
doesn’t have any sugar leftover 
in the dough
by the time it gets cooked. 
We’ve only added enough for
the yeast to do its job. 
But that also makes it so
we have to be strict with timing.
That means we have to go through the recipe
from start to finish without stopping. 
No forgetting about the dough
when you’re proofing the dough balls 
or going past the allowed 15 minutes
to relax stiff dough. 
Because by the time you get to 
letting the shaped naan rise, 
the sugar may already be completely
consumed by the yeast and it might not rise again.
Speaking of completely consuming things, 
the naan is cooled enough to rip into by now.
You can see it “pockets” perfectly too.
The texture is just right. 
And the taste is so good!
It has a toasty aroma from the oat fiber and 
if you didn’t burn it,
it doesn’t smell like popcorn. 
It does have this hint of savoriness
from the nutritional yeast.
I am just compelled to get it into some curry
while we also get into the nutritional values. 
So if that’s not your thing, 
thanks so much for watching up to this point
and I hope you enjoy making this vegan keto naan! 
Please give this video a thumbs up if you liked it
and subscribe if you haven’t already.
For those who want to know,
one full recipe makes 8 pieces of naan.
So for each naan, 
including the olive oil 
that we brushed on the pan, 
it’s 190 calories of pure rippable,
dippable, wrappable 
joy.
With 8.6 grams of fat.
According to the label generated with Cronometer,
the carbohydrates are made up of  
12.9 grams of fiber
and 0.5 grams of sugar. 
However, this takes the total maple syrup content
into the calculation without considering that 
the yeast transforms the sugar
into ethanol and carbon dioxide 
which of course
are evaporated during 
the cooking process.
So in reality, the sugar content will be lower.
So each piece probably only has 3g net carbs
but I don’t want to claim  
anything without a lab test.
So I’m just going to use the calculated number 
at 3.4 grams of net carbs per piece
for my official statement.
Each piece is packed with 20 
grams of plant-based protein, 
a little potassium in there, calcium, 
selenium
and a good bit of iron too.
I hope that helps you with your goals,
with your meal planning, 
and with your best vegan keto naan ever!
If you do enjoy some plant-powered keto recipes,
please check out this playlist next.
Until next time, happy cooking! Bye for now!