Diet by Priyanka
Keto mug bread with cheese
Almond flour bread cooked in a mug in 60 seconds, sliced into four rounds and toasted in ghee with cheese on top. The bread has 19 g protein and 5 g net carbohydrate, and replaces morning toast.
Why Priyanka makes this
I missed toast more than I expected to when I first cut carbs, it wasn’t the bread itself, it was the ten minutes of having something warm next to my coffee before the day started. The first time I made this in the microwave I overcooked it by about fifteen seconds and it smelled distinctly eggy, which almost put me off trying again. A squeeze of lemon in the batter and toasting the slices properly in ghee afterward fixed that completely. Now it’s part of the same morning routine it always was, coffee, something warm to eat with it, just built differently underneath.
What you need
Makes 1 mug bread, sliced into 4 rounds:
- 3 tbsp blanched almond flour
- 1 tbsp melted butter or ghee
- 1 large egg
- ½ tsp baking powder
- Pinch of salt
- A few drops of lemon juice, for odour control
- 20 g cheese cube, grated, for topping
- Chilli flakes, to taste
How to make it
Whisk the egg well. Combine the almond flour, baking powder, salt and lemon juice in a greased mug, add the whisked egg and melted butter, then mix until smooth.
Microwave on high for 60 seconds. Overshooting by fifteen seconds is what produces the eggy smell, so watch it. Cool for a minute, slice into rounds, then pan toast in ghee until golden and top with grated cheese and chilli flakes.
Nutrition
| Calories | Protein | Fat | Net carb | |
|---|---|---|---|---|
| Bread, all 4 rounds | 370 kcal | 19 g | 31 g | 5 g |
| Cappuccino with stevia | 90 kcal | 5 g | 5 g | 7 g |
| Combined plate | 460 kcal | 24 g | 36 g | 12 g |
Protein moves with the size of the cheese cube, and the ghee used for toasting adds fat beyond the figures above.
Who this suits
This is a breakfast for anyone who stopped eating toast and misses the routine rather than the bread. Served with the cappuccino it reaches 24 g protein, which holds most people to lunch.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka rather than an assistant.
More from Priyanka’s kitchen
Every published recipe sits on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Egg crepe with green chutney
- Omelette wrap with capsicum
- Broccoli, capsicum and onion stuffed omelette
- Broccoli and egg bhurji
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.