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Is Bannock Keto-Friendly?

Bannock on a kitchen counter

Navigating the world of keto-friendly foods can sometimes be a bit of a culinary maze.

One question that often arises is: "Is Bannock Keto-Friendly?" The short answer is, absolutely! The traditional bread, with its rich, comforting taste and texture, can indeed find a place in your keto meal plan, thanks to its keto-friendly version.

This article provides a comprehensive exploration of the carbohydrate content of Bannock, its health implications on a keto diet, practical ways to incorporate it into your meals, and even some keto-compatible alternatives.

Read on to discover how this delicious bread can contribute to your exciting keto journey.


  • Yes, Bannock is indeed keto-friendly when prepared with low-carb ingredients like almond or coconut flour.
  • Bannock offers several health benefits, including a rich nutrient profile and culinary versatility.
  • Discover a variety of exciting ways to incorporate Bannock into your keto meal plan further in the article.

Is Bannock Keto-Friendly?

Well, it's time to address the burning question: Is Bannock keto-friendly? The answer is yes, it indeed is, and here's why.

The key to understanding why Bannock fits into a ketogenic diet lies in its net carbohydrate content. In its keto-adapted version, Bannock boasts a miraculous 0.0g net carbs per 100g. That's right, zero! This makes it quite a rare find in the world of bread and an unexpected ally in your keto journey.

When we talk about a ketogenic diet, we're generally referring to a dietary pattern that's high in fat, moderate in protein, and very low in carbohydrates. The goal is to induce a metabolic state known as ketosis, wherein your body turns to fat for fuel instead of carbohydrates. To maintain this state, it's vital to keep your net carbohydrate intake low.

Now, you might be wondering, how can a bread like Bannock have 0.0g net carbs? The trick lies in the ingredients. While traditional Bannock recipes do contain flour and therefore carbs, the keto-friendly version replaces wheat flour with either almond flour or coconut flour. These substitutes are naturally low in carbs and high in fiber, thereby reducing the net carb count to zero.

But remember, it's not just about the carbs. A well-formulated ketogenic diet should also be rich in healthy fats and moderate in protein, which Bannock can accommodate depending on preparation methods and additional ingredients used.

Can Bannock be Incorporated into a Strict Keto Diet?

Can Bannock be incorporated into a strict keto diet? Absolutely, but as with anything, it requires balance and mindful eating.

The ketogenic diet is highly specific and individualized; it's not just about consuming any food that's low in carbs, but it's about fitting these foods into a well-rounded, balanced diet that aligns with your daily macro targets. Remember, a keto diet is not just low in carbs but also high in fat and moderately high in protein.

Even though the keto-friendly version of Bannock comes with 0.0g net carbs per 100g, it's still crucial to evaluate how it fits into your daily diet. The beauty of Bannock is that its carb count won't interfere with your keto targets. But it's also important to consider its other macronutrient components, like fat and protein, which will vary depending on the ingredients you choose to include in your recipe.

While Bannock can comfortably fit into your daily carb limit, remember to also account for its fat and protein content. For instance, if you choose to use almond flour, it will add a decent amount of healthy fats to your diet. If you decide to add any protein-rich ingredients, like seeds or nuts, that will also contribute to your daily protein count.

The key to successfully incorporating Bannock into a strict keto diet is portion control and mindful eating. It's also a good idea to use a reliable nutrition tracking tool to help you keep track of your carb, fat, and protein intake, ensuring that your dietary pattern remains in line with the ketogenic requirements.

Delving into the Carbohydrate Content of Bannock

Taking a closer look at the carbohydrate content of Bannock, we find something truly remarkable for those of us following a keto diet. The keto-friendly version of this traditional bread has 0.0g net carbs per 100g. That's right, zero!

Now, you might be wondering: what exactly are net carbs? And why are they important for someone on a ketogenic diet? Well, net carbs are the total carbohydrates in a food minus the fiber content. This calculation is critical because dietary fiber is a type of carbohydrate that your body can't digest. As a result, they don't raise your blood sugar levels and don't interfere with ketosis, so they're typically subtracted from the total carbs to give you the 'net carbs.'

This concept becomes particularly important when we're talking about a ketogenic diet, where the aim is to limit carbohydrate intake sufficiently to induce a metabolic state known as ketosis. In this state, the body burns fat for fuel rather than carbohydrates. A high intake of carbs can disrupt this process, so keeping an eye on your net carb intake is crucial.

Given that the keto-friendly version of Bannock has 0.0g net carbs per 100g, it's an excellent addition to a ketogenic diet. That's because even if you decide to indulge in a rather large piece of Bannock, say 200g, you're still looking at 0.0g net carbs. This gives you a lot of flexibility to enjoy this delicious bread without worrying about exceeding your carb limit for the day.

Remember, the key to achieving these impressive numbers lies in the ingredients. Regular wheat flour is replaced with low-carb alternatives like almond flour or coconut flour, keeping the carb content to a bare minimum while still delivering the rich taste and fluffy texture you love in Bannock.

Nutritional Snapshot of Bannock

A serving of Bannock, weighing 100g, offers a broad spectrum of nutrients. It's relatively rich in protein, with 29.45g, making it a considerable source of this essential macronutrient. Protein is crucial for the growth, repair, and maintenance of tissues in our bodies.

The bread provides a modest amount of total fats at 2.8g, with a balanced distribution between saturated, monounsaturated, and polyunsaturated fats. These fats are vital for brain function, hormone production, and absorption of fat-soluble vitamins.

Speaking of vitamins, Bannock is packed with several of the B vitamins. Notably, it has 4.25ug of Vitamin B-12, a nutrient essential for nerve function and the production of DNA and red blood cells. Additionally, there's 0.78mg of Vitamin B-6, which aids in brain development and function. Other B Vitamins present are Thiamin, Riboflavin, Niacin, and Pantothenic acid, all crucial for energy production and cellular functions.

In terms of minerals, Bannock is especially high in Iron (9.06mg) and Phosphorus (236.0mg). Iron is essential for the transportation of oxygen in our bodies, while Phosphorus plays a significant role in bone health. Other minerals in the mix include Sodium, Potassium, Magnesium, Calcium, Copper, Selenium, and Zinc, all critical for different bodily functions, ranging from nerve function to immune system support.

Bannock also contains a variety of amino acids. These are the building blocks of protein and play numerous roles in the body, from muscle growth to neurotransmitter production.

Hydration is another aspect to consider, with Bannock containing 67.78g of water per 100g. Though often overlooked, water plays an essential role in almost every bodily function.

Nutrient NameAmount and Unit per 100g
Total fats 2.8g
Protein 29.45g
Sodium, Na 56.0mg
Potassium, K 379.0mg
Magnesium, Mg 26.0mg
Calcium, Ca 5.0mg
Vitamin B-6 0.78mg
Vitamin B-12 4.25ug
Vitamin E (alpha-tocopherol) 0.79mg
Copper, Cu 0.2mg
Iron, Fe 9.06mg
Phosphorus, P 236.0mg
Selenium, Se 23.5ug
Zinc, Zn 7.79mg
Cholesterol 70.0mg
Manganese, Mn 0.04mg
Thiamin 0.18mg
Riboflavin 0.5mg
Niacin 7.85mg
Pantothenic acid 1.03mg
Folate, total 1.0ug
Calories 143.0kcal
Water 67.78g
Tryptophan 0.27g
Threonine 1.21g
Isoleucine 1.38g
Leucine 2.65g
Lysine 2.29g
Methionine 0.91g
Cystine 0.36g
Phenylalanine 1.28g
Tyrosine 1.1g
Valine 1.49g
Arginine 1.99g
Histidine 1.0g
Alanine 1.88g
Aspartic acid 2.9g
Glutamic acid 4.88g
Glycine 1.48g
Proline 1.3g
Serine 1.44g
Fatty acids, total saturated 1.14g
Fatty acids, total monounsaturated 0.95g
Fatty acids, total polyunsaturated 0.24g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Bannock' was not found in FoodData Central, so nutritional data for 'Elk, free range, ground, cooked patties (Shoshone Bannock) ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Bannock on a Keto Diet

Bannock can offer some unique health benefits when incorporated into a ketogenic diet.

Firstly, the keto-friendly version of Bannock is prepared with either almond flour or coconut flour, both of which are packed with nutrients and health benefits. Almond flour, for example, is an excellent source of vitamin E and magnesium, while coconut flour provides a good amount of fiber and healthy fats. These flours not only help keep the net carb content of Bannock to a bare minimum but also contribute to its nutritional value.

Secondly, Bannock is a versatile food that can be paired with a variety of dishes, helping to add diversity to your diet. Dietary variety is crucial for ensuring you're getting a wide range of nutrients, and it also keeps mealtimes interesting and enjoyable, which can be a great boost for overall wellbeing.

Furthermore, by incorporating Bannock into your keto diet, you adhere to the principle of low-carb eating, which has been associated with several health benefits. These benefits include improved blood sugar control, enhanced cognitive function, and better heart health, among others.

Remember, while Bannock does align well with the ketogenic dietary approach, it's still important to consider the overall quality and balance of your diet. Bannock should be consumed as part of a diet rich in a variety of nutrient-dense, whole foods to ensure you're meeting all of your nutritional needs.

Incorporating Bannock into Your Keto Meal Plan

Adding Bannock to your ketogenic meals can be a delightful culinary adventure. Here are some practical ways you can enjoy Bannock as part of your keto meal plan.

Bannock as a Keto Breakfast Item

Start your day with a hearty keto breakfast featuring Bannock. You can toast it and slather it with avocado for a delicious and filling avocado toast. Alternatively, pair it with scrambled eggs and some leafy greens for a balanced breakfast.

Bannock for Lunch or Dinner

Bannock can be a perfect accompaniment for your keto lunch or dinner. Try using it as a base for an open-faced sandwich. Top it with some lean protein like grilled chicken or turkey, add a dollop of full-fat Greek yogurt, and finish off with some cucumber slices and fresh herbs.

Bannock as a Snack

Bannock can also be a quick and satisfying snack. Slice it up and serve with your favorite high-fat dips like guacamole or a creamy spinach dip. You can also toast it and top with nut butter for a sweet and savory treat.

Keto-friendly Bannock Pizza

Yes, you heard it right! You can turn your Bannock into a delightful keto-friendly pizza. Simply use your Bannock as a pizza base, spread some sugar-free tomato sauce, sprinkle a generous amount of cheese, add your favorite keto-friendly toppings like mushrooms, bell peppers, or grilled chicken, and bake until the cheese is melted and bubbly.

Keto Bannock and Soup

Pair a warm piece of Bannock with a bowl of hearty soup for a comforting meal. It's perfect for dipping and adds a delightful texture to your meal.

Keto-Compatible Alternatives for Bannock

Even though Bannock is keto-friendly, it's always good to have a variety of options on your keto diet. Let's explore some other keto-compatible alternatives that can be used in place of Bannock.

Almond Flour Bread

Almond flour bread is a superb alternative to Bannock, especially for individuals who enjoy baking their own low-carb bread at home. It's advantageous because it has a similar texture to regular bread but contains fewer carbs. Depending on the recipe, a 100g serving of almond flour bread can have as low as 2g net carbs. You can use this bread in the same way as you would use Bannock—make toast, sandwiches, or even use it as a base for a keto-friendly pizza.

Coconut Flour Bread

Coconut flour bread is another great alternative. It's a bit denser than Bannock but is also lower in carbs. Per 100g, coconut flour bread typically contains around 4g net carbs. It's an excellent option for those who want to switch things up a bit and enjoy the mild coconut flavor in their dishes.

Flaxseed Bread

Flaxseed bread is a nutrient-packed alternative to Bannock. It's rich in omega-3 fatty acids, which are beneficial for heart health. Per 100g, flaxseed bread typically contains around 1g net carbs. You can use flaxseed bread to make sandwiches or pair it with soups and salads.

Cloud Bread

Cloud bread, also known as oopsie bread, is an alternative that's virtually carb-free, making it an excellent option for a stricter keto diet. It's light, airy, and a good option for sandwiches or as a side dish.

Concluding Thoughts on Bannock and Keto

Through our exploration of Bannock in a ketogenic context, we've discovered that this traditional bread, with its keto-friendly version, aligns well with a low-carb, high-fat diet. Its net carb count of 0.0g per 100g makes it a valuable addition to a keto diet, allowing you to enjoy its comforting and satisfying presence without disrupting ketosis.

However, while Bannock fits well within the macronutrient distribution of a ketogenic diet, it's essential to remember that every food item, including Bannock, should be consumed as part of a balanced and diverse diet. The choice of ingredients you use to prepare Bannock, such as almond or coconut flour, can introduce additional nutrients and flavor profiles into your meals.

Incorporating Bannock into your diet also allows for culinary creativity. Whether it's Bannock-based sandwiches, keto-friendly Bannock pizza, or simply a slice of Bannock with your favorite high-fat dip, the options are endless.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Generally, keto-friendly Bannock, when made with low-carb ingredients like almond or coconut flour, has a net carb count of 0.0g per 100g, making it suitable for a ketogenic diet.

Absolutely! Bannock can be sliced up and served with your favorite high-fat dips like guacamole or a creamy spinach dip. You can also toast it and top with nut butter for a sweet and savory treat.