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Keto & Primal Soul Bread

4.1 stars, average of 176 ratings
By Martina Slajerova, updated September 3 202075
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The popular Soul Bread has been developed by Souls Song and the members of the Atkins and LCHF – The Road to Success Facebook group. It's so popular it even has its own Facebook group!

I discovered Soul Bread a couple of months ago when several members in our KetoDiet Support Group shared their amazingly looking bread recipes. I've heard so much praise about this low-carb bread that I decided to give it a try myself.

My friend Lisa of Low-Carb Yum posted a thorough review of the original recipe on her blog. One of the advantages of this bread is that it's not crumbly and holds perfectly together so you can slice it really thin. You'll get 14-16 slices from just one loaf.

In my tweaked version, I left out the baking powder and adjusted the amount of baking soda and cream of tartar to make up for it. I also made it primal-friendly by using glucomannan powder instead of xanthan gum. Lastly, I skipped the sweetener but you can add a few drops of stevia if needed.

The taste is neutral which makes this grain-free bread suitable for both sweet and savoury meals. It goes well with butter & chia jam or with savoury toppings like ham & cheese. We ate half of the loaf with butter and I used the remaining slices for making keto-friendly French Toast (recipe coming soon!).

The texture is slightly more dense than regular bread. My loaf didn't rise as much as on some of the photos I've seen, but that might be down to me being impatient and opening the oven! Avoid that if you can and just wait for 45-50 minutes :-)

Finally, there are lots of variations of Soul Bread at Low Carbe Diem - make sure you check them out too!

Note: Not all whey protein products will work. The creators of the original Soul Bread recommend Isopure Whey Protein Isolate or Hoosier Hill Farm Whey Protein Powder Isolate. I live in the UK so I used unflavoured whey protein from Pulsin which worked well.

Hands-on Overall

Serving size 1 slice

Allergy information for Keto & Primal Soul Bread

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Vegetarian

Nutritional values (per serving, 1 slice)

Net carbs1.4 grams
Protein14.7 grams
Fat18.1 grams
Calories214 kcal
Calories from carbs 2%, protein 26%, fat 72%
Total carbs1.6 gramsFiber0.3 gramsSugars1.2 gramsSaturated fat9 gramsSodium282 mg(12% RDA)Magnesium4 mg(1% RDA)Potassium84 mg(4% EMR)

Ingredients (makes 1 loaf/ 14 slices)

Instructions

  1. Preheat the oven to 165 °C/ 325 °F. Place the cream cheese and salt in a bowl and beat with a hand whisk. Keto & Primal Soul Bread
  2. Add melted ghee, olive oil, ... Keto & Primal Soul Bread
  3. ... heavy whipping cream and eggs. Beat until well combined. Keto & Primal Soul Bread
  4. Place the baking soda, cream of tartar and glucomannan powder in a sieve and sift in the batter while stirring. Then, sift in the protein powder and keep stirring to avoid clumping.
    I think I could even use psyllium husk powder instead of xanthan gum but I haven't tried it. My guess would be 2-3 teaspoons of psyllium husk powder instead of 1 teaspoon of xanthan gum or glucomannan powder. Keto & Primal Soul Bread
  5. Pour the batter in a loaf pan (I used a silicon loaf pan like this one) and place in the oven. Bake for 50 minutes or until until set inside. Remove from the oven and place on a cooling rack for 10-15 minutes. Keto & Primal Soul Bread
  6. Slice and serve with butter or your favourite sandwich filling! Keep a few slices in an airtight container for up to 3 days or freeze in batches for up to 3 months. Keto & Primal Soul Bread

Ingredient nutritional breakdown (per serving, 1 slice)

Net carbsProteinFatCalories
Cream cheese, soft (full-fat)
0.8 g1.8 g7.2 g63 kcal
Ghee
0 g0 g3.9 g36 kcal
Olive oil, extra virgin
0 g0 g3.9 g34 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.1 g0.1 g1.6 g16 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.1 g1.8 g1.4 g20 kcal
Cream of tartar, raising agent
0.1 g0 g0 g0 kcal
Baking soda, raising agent (bicarbonate of soda)
0 g0 g0 g0 kcal
Glucomannan powder, thickening agent
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Whey protein powder (protein isolate, Pulsin)
0.1 g6.6 g0.1 g26 kcal
Whey protein powder (protein isolate, Pulsin)
0.1 g4.4 g0 g18 kcal
Total per serving, 1 slice
1.4 g14.7 g18.1 g214 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

More posts by Martina Slajerova
Martina Slajerova

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Comments (75)

Can the heavy cream be substituted?

You could try almond milk or coconut milk, or even cashew milk.

I just made this and it is in the oven now.  I am worried that the batter is going to overflow the cake pan as it was pretty close to full when I put it in.  I have it on a cookie sheet just in case but hate to waste any of it from overflow.   Will let you know how it goes!

Oh I hope it goes well! It doesn't rise as much as other low-carb breads so you may be fine.

I've made this bread for the first time yesterday and the taste is amazing. It reminds me of a plaited yeast bun (I hope that translation is correct...). I used Xanthan Gum, because that's what I can get easily here.
I think next time I need to use a bigger loaf pan, because the bread rose so much! Also - be patient and let it cool. I couldn't wait for the bread to have cooled and cut off a slice to taste and the whole bread kinda deflated and deformed. 😄 It still tastes amazing, the slices are just not so pretty.
I'll sure make it again, just to see if I can make it actually rectangular.

Thank you Tanja, I hope the next batch comes out great!

I went the lazy route and just dumped everything into my vitamix and blended it to a smooth consistency, came out great! If you have a powerful enough blender I highly recommend using it to save time. I liked it so much I made it into muffins this morning to pair with my sausage patties for breakfast. Next time I may leave out the leavening as these really do rise sky high.

Thank you for your feedback Robin!

Hi Martina,
I just tried out the recipe and as far as the taste it’s deicious and it has a great texture inside and crunchy outside.
I’ve left it to cool and now it’s still crunchy outside but the inside is like - sinking - I guess would be the best way to describe it.
Did I do something wrong? Or did I perhaps not leave it baking long enough? - new to this whole cooking from scratch & baking thing! 😊 any advice helps.
Thank you for all your wonderful recipes!

Hi Ofelia, I'm sorry it didn't retain its shape! It didn't happen to me but I made this bread just a few times so and I prefer this recipe because the taste and the texture are better: The Best Low-Carb & Paleo Bread - The Ultimate Guide

Yes definitely you may want to check the temp inside your oven or half way through rotate the pan.  I would insert a skewer to be sure it in not wet inside or push down the center be sure it bounces back. If the bread was dark enough when you made it the first time drop the temp in your oven 25 degrees and cook a few minutes longer.

Tried it with isopure banana flavoured protein powder and had it along with keto Nutella using hazelnut.... it’s tasty....

That's interesting! I haven't thought of making a sweet version 😊

Just a quick question ... I have three different sizes of loaf pans. What is the size of the one that you use?  Can't wait to try this!!

Hi Linda, the one I used is 24 x 12 x 8 cm (9.5 x 4.5 x 3 inch). I hope this helps!

My son has Type II diabetes.  He loves btead, so this looks like the best recipe I can find.  Thank you!

Hi Lonna, you may also like these keto bread recipes: Bread Recipes

I am of the keto diet. I'm struggling to find foods I like. I have made Cloud Bread and it works well for sandwiches but eaten on the side is not good. Cream of tartar leaves a bitter taste to the bread.  I want to try your bread but I am concerned that it will have that bitter taste too. Any suggestions on how to get rid of that taste? Thanks!

Hi Marcia, I didn't notice any bitter taste - there is such as small amount that it won't make a difference to the taste. Or you can use apple cider vinegar instead (2 teaspoons to 1 tablespoon).

Correction to my previous query...its 33gms fat per 100gms in the   Philadelphia cream cheese i get here. You mentioned previously you use cream cheese with 21gms fat per 100gms.
Thanks

Hi Sonia, yes, the one I use is 21.5 grams of fat per 100 g and it is Philadelphia as well! It's the "original" one so I don't think there is any other with higher fat content - unless it's different for Australia?

Thanx for the response Martina. Just saw your response.  Already Made the bread 2nd time today with the same cream cheese..cut down on Olive oil by adding only 2tbsp. Its in the oven and my fingers are crossed that it will come out fine. This Philedelphia cream cheese i have available here has per 100gms...33gms fat...2.6gms carbs and 7gms protein. My concern was that it was inadvertently skewing up my macros. The Australian cream cheese alone adds more than 40gms fat to your recipe.

Hi Martina..
I live in Singapore and can only find Australian made Philadelphia cream cheese with a whopping 39 gms of fat per 100gms. Can the quantities of other fats be reduced? If yes, can you please give an estimate of quantities. Have been wanting to try the soul bread but unable to find cream cheese with lower fat content.Thanks for the lovely recipes that have made keto easier to follow.

If you do need to lower your fat intake, then I suppose you could skip the ghee and use almond milk instead (just a guess) - or use more olive oil (will have the same amount of fats but they are healthier). If you need to reduce it even more, try using almond milk instead of both ghee and olive oil (again, just a guess). Or you can try my other bread recipe that contains fewer calories per slice: The Best Low-Carb & Paleo Bread - The Ultimate Guide

Thanks for the reply Martina. May i know which brand of cream cheese you use in your recipes? I can then look for that brand with the lower fat content of 21gms per 100 gms (as told by you in one of your posts).Then i can stick to your recipe and not compromise on taste and quality of soul bread.Thanks so much for taking the time to clarify.

You have salt in the list of ingredients, but not in the step by instructions?

Thanks for spotting that! You can add it any time - I added mine in step 1.

I tried this bread, so the batter turned out very fluffy, almost like frosting. Not sure if the bread will set or if it'll just burn in the oven. Wondering where I went wrong, over beat the batter, probably. Any advise?

Hi Ashwini, how did the bread turn out after baking?

You mention Glucomanan Powder. I live in the Netherlands and can't find it here. I *can* however buy Glucomanan/Konjac (Miracle) Noodles, which the label states is 100% Glucomanan. Do you think I could dehydrate this and grind it into powder?

Hi Guinan, I don't think that would work. I would try psyllium husk powder (ground psyllium husks) instead but I'm not sure about the conwersion. I'd say 1 tablespoon of psyllium husk powder instead of 1 teaspoon of glucomannan powder.

Can this be made in a bread machine or do you have another good recipe for that?

I John, I don't own a bread machine but I hope someone else can answer this question ...?

Is there anyway to make this dairy free, I find that I break out whenever I eat any dairy.

You can try some of the bread recipes listed here - most are dairy-free 😊 Bread Recipes

I haven't tried this recipe yet but I was wondering if it has a "wet" feel. I have followed two Kept bread recipes before (from other sites) that look pretty similar to this and both times the slices turn out pretty "wet" feeling. The texture doesn't resemble bread to me. More like very dense and very very moist cake. I can press and oil gets on my fingers. I was wondering does this bread come out dry?

It's not as light and fluffy and the texture is more dense but I don't think it's moist. You may want to try this recipe: The Best Low-Carb & Paleo Bread - The Ultimate Guide

Thank you for the recipe, I'm looking forward to trying it out! I was wondering if I could use coconut cream in place of heavy whipping cream?

I haven't tried tat but I think it should work. Let me know if you do 😊

Is whey protein nescesary? Is it just for raising the protein level?

Yes, I'm afraid that's the main ingredient in this recipe. You can try my other keto bread recipes - most of them without protein powder: Bread Recipes

I made this recipe using 5 tsp baking powder instead of cream of tartar + baking soda. I also substituted 2 1/2 tsp psyllium husk powder in place of the glucomannan powder. The results were delicious. Thought this would be helpful for anyone else who wanted to substitute these ingredients. As well, I used North Coast Naturals whey protein isolate. (I love in Canada).

Awesome, thank you for the great tips!

Could I use Whey Protein Concentrate? I don't know if it affects the texture, but it's only 2 grams of carbs for a 1/3 cup.

Hi Christina, yes, this sounds like a good substitute. Some whey concentrates are high in lactose (carbs) but this one seems to be quite low in carbs. I can't guarantee that the one you plan to use will work, as not all brands work well in this recipe.

I can't have whey... so do you think that Jay Robbs Egg white protein would work in this?

Although I haven't personally tried it, I've seen others using it with success - it should work 😊

Can I use protine powder concentrate as opposed to isolate for baking?

Hi Petrina, whey concentrate may contain a significant amount of lactose (carbs) and cannot be used in this recipe. You should use whey protein isolate or choose whey concentrate with at least 80% protein content. However, I can't guarantee that the one you plan to use will work, as not all brands work well in this recipe.

I think I might have made a huge mistake. I used soy
protein powder (I thought it was whey powder), the
bread came out great, but is the soy powder anti Keto?
Thanks for answering.

I'd avoid soy for health reasons. It's highly processed, mostly made from GMO crops and soy has also shown to negatively affect our hormone balance.

I don't have glucomannen powder (don't have xanthan gum either). will this still work?

I haven't tried that, Paige, but let me know if you do. I'd think that you could also try 2-3 teaspoons of psyllium husk powder instead.

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