Keto Protein Bread for Carnivore and BBBE

Keto Protein Bread is adapted from the famous Egg White Bread (Maria Emmerich recipe) but it is higher in fat and has a secret ingredient  giving it a soft and fluffy texture.

What’s more this version of the bread is perfect for Carnivore as well as BBBE (Beef Butter Bacon and Egg protocol) because it contains only animal ingredients.

The response to this bread has been phenomenal!  Be sure to watch it on the video for best results.  If you don’t have a stand mixer, don’t worry it will work with a hand held electric mixer!

Keto Protein Bread for Carnivore and BBBE

Loaf of Keto Protein Bread in slices on board

What you will Need for this soft Keto Protein Bread! 

NOTE: You can also buy Keto Chow direct and get a large bag of the Keto Chow Soup base as well as many other flavors!  Use my code KETOGENICWOMAN to get 10% off!  Purchase here

Keto Bun Collage

How to Make Keto Protein Buns

My favorite way to use this recipe to make buns is to use either the silicone mesh bun pans for burgers and sandwiches or for hot dogs use the silicone mesh baguette pans.

The little holes in the bottom ensure you get a crust both at the top and bottom of the bun! For best results, place the bun pans on a rack and then on a baking sheet. I do find that I also need to spray the bun pans.

However you have to be sure to not overbake them or the buns will be hard and dry.  Every oven is different so you might have to test your oven.

In my oven I bake them for 15 minutes at 325, then brush the tops with an egg wash or melted butter, then bake another 10 minutes, then I take them out.

UPDATED BBBE Buns (September 20, 2022)

You can take this bread or these buns to a whole new level thanks to a technique that I have been calling Indigo Nili’s Frozen Butter Trick! Grate 1/2 stick of frozen butter and put it in the bowl on low speed at the very end of mixing the batter. To see how I did it, watch my latest BBBE Bun video here!

Closeup shot of BBBE Carnivore Bread

Soft and Fluffy Keto Protein Bread/Buns

Yield: 12
Prep Time: 10 minutes
Cook Time: 30 minutes
Additional Time: 15 minutes
Total Time: 55 minutes

This soft and fluffy Keto Protein Bread is perfect for sandwiches, french toast and dippy eggs! Only 1.2 total carbs per 2 slices!

For buns makes 6-9 buns depending on size of bun molds used.


  • 6 Egg Whites
  • 3 Egg Yolks
  • 42 grams (1.5 oz) Egg White Powder
  • 30 grams Beef Bone Broth Powder or Beef Protein Isolate (or 22 grams Beef Keto Chow) or 2 tbsp beef gelatin or 2 scoops Vital Proteins Collagen
  • 1/4 tsp Redmonds salt
  • 1/2 tsp Cream of Tartar (only needed if high humidity keeps egg whites from getting stiff)
  • 1-2 tsp guar gum (optional)
  • Optional: 1/2 stick frozen butter, grated
  • 1 Egg beaten (reserved for egg wash)


  1. Preheat oven to 325
  2. Separate 6 egg whites into a mixing bowl, keep 3 yolks for later in the recipe and save 3 yolks for something else!
  3. Add salt, egg white powder and bone broth powder into mixing bowl. Mix on high for 3 to 5 minutes until mixture has stiff peaks.
  4. Turn mixer down to lowest speed and add 3 egg yolks one at a time, allowing a couple spins for each one to become incorporated into mixture.
  5. If using the frozen grated butter, dump that into the bowl while the mixer is on lowest speed. Stir until combined.
  6. Press mixture into a silicone loaf pan (8 x 4). If using glass or metal pan be sure to line with parchment paper.
  7. If making buns use a mesh bun pan on a rack on a large baking sheet.
  8. Bake for 15 minutes for 9 buns, 20 minutes for 6 buns or 25 minutes for bread. Remove from oven and brush top with egg wash and sprinkle with Redmonds seasoning salt.
  9. Bake for an additional 5-10 minutes.
  10. Turn oven off and leave in oven for an additional 15-20 minutes for bread, but do not leave in for Buns.
  11. Allow to cool completely then remove from pan and slice in 12 slices.
  12. Enjoy!


NOTE 1: If using Keto Chow or any other protein powder that contains fat, be sure to add it in when adding in the egg yolks at the end. The fat could cause your batter to collapse.

NOTE 2: You can also add 1 tbsp beef gelatin for even softer fluffier bread!

NOTE 3: To make buns, bake at 325 for approximately 1520 minutes, brush with egg wash and then bake another 5-10 minutes, then remove from oven.

NOTE 4: adding frozen grated butter takes these buns to a whole new texture! This idea came from Indigo Nili's Youtube Channel!

Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 54Total Fat: 2.1gCarbohydrates: 0.6gNet Carbohydrates: 0.6gFiber: 0gProtein: 7.6g

Did you make this recipe?

Please leave a comment on the blog or tag me on Instagram! @ketogenic.woman. Follow me on Pinterest by clicking the Pinterest button to the left!


79 thoughts on “Keto Protein Bread for Carnivore and BBBE”

  1. Thank you, thank you, thank you, for this delicious recipe! We had been content with the original Protein Sparing bread recipe as it did the job but this is such a joy because the texture is so much like “real” white bread. Thank you again for the time, energy and dedication that you put toward all these wonderful recipes to help many of us on this new lifestyle of eating the “proper human diet”, as Dr. B and so many others put it. Blessings!

  2. I am just starting on my first week of the BBBE diet and I am so greatful and happy to have found a bread recipe. Can you please let me know the egg white powder you use and reccommend?

    thank you

  3. Sorry, I used the beef gelatin powder, not the collagen…please see my prior message from today about the bread deflating, thanks!

  4. Hi,

    I really love the flavor and texture of this bread but my first try making the recipe it deflated at least by half once it cooled. I did get very stiff batter and used the cream of tartar and beef collagen powder but no guar or xanthan gum. Would you have any thoughts on why it deflated so much? It was beautifully raised and high while baking!


  5. First time making this bread and it turned out great! Love that it can be toasted too. I’m going to try Italian seasoning next time and the frozen butter. Thanks for all you do for all of us. Rita from the Cariboo :0)

    1. Yes, I love it with the frozen butter but am often too lazy to make it that way! It’s just an extra step it’s very good!
      I have family in the Cariboo!

  6. Marie Jane Blanchard

    Hey You Beautiful & Inspirational Ketogenic Woman!
    I thought I had the egg white powder but it turned out to be beef bone broth. I already had added the ingredients using beef gelatin. (I ordered one orange tub of both the bone broth & egg white powder and assumed it was the egg white powder). I mixed and filled only 4 buns in the mesh bun pan. Fingers crossed it comes out fine. I sprayed the bun pan with wagyu beef tallow spray. I plan to top with melted butter. Cheers!
    Your Carnivore of California fan,
    Marie Jane Blanchard

  7. First, I have tried sooooo many egg white bread recipes, and in the end, this Egg Fast version is the least choke-y and most pleasant and tasty.
    But I had an issue.
    My batter didn’t whip up “right”? It was thick and pasty and had almost no volume.
    I think this could be because I used xanthan gum instead of guar gum OR because I waited too long to start the stand mixer while I was fiddling with the oven and frozen butter – and all the dry and wet ingredients became pretty thick.
    But whatever the reason, after whipping for a while it was just a mucky paste, and for some reason what it looked like it needed was water, so I started dribbling in a bit at a time. Every time I added some water the paste got looser and fluffier – I added nearly a cup of water and ended up with delightful fluffy shaving cream looking “batter”.
    I have no idea what I did wrong, but the water “fixed” it and I LOVED these buns! THe first bread I actually want to make more of!
    I’m BBB&E-ing it this week and SO appreciate your videos supporting this challenge!
    Thank you!

    1. Well if it makes you feel better, all the egg white breads that I have tried even when making the exact same recipe over and over, they have a mind of their own! No two ever turned out exactly the same. I now only make this if I’m craving a hot dog with a bun or something along those lines, the buns seem to be easier for success to me! Good luck on your BBBE!

  8. Help! I tried this recipe exactly as it is written, using the unflavored collagen powder and I couldn’t get the white mixture to inflate. Is the collagen powder really necessary? Or should you mix the whites to nearly peaks before adding the other ingredients? Any ideas would be appreciated :)

    1. If you used carton egg whites sometimes they are labeled as not good for whipping. They do need to be whipped to soft peaks before adding the rest of the ingredients. They have worked for me to mix all together with my kitchen aid but that was using fresh egg whites and bone broth powder.

  9. Hi Anita! I’ve been making different versions of this brews for quite a while. Curious if one thing you do that I have not seen before. There’s NO water in the recipe. Wow, this blows my mind. I just made buns and they’re in the oven as I type. Hoping they are delicious. Take care!

    1. I use it up within 3-4 days, that is best! I keep it on the counter covered up loosely with plastic wrap on a plate.

    2. I found your site thru YouTube a couple weeks ago. I started a new round of keto a few weeks early but switched to full on carnivore 3 weeks ago. I use to make all kinds of breads/doughs. many sourdough loafs, pizza dough, traditional lye bagels and german soft pretzels etc. This recipe intrigued me. Making bread without even a nut flour. it’s interesting how this is basically a fortified stiff meringue but wow does it have a texture and taste of a cross between potatoe and brioche. I chose to do the grated butter.

      The only issue I really had was getting it very stiff. I was doing a double recipe. But while after 5 mins it certainly was stiffer with more volume it was no where near the stiff peaks of traditional egg whites. I added the cream of tarter and went another 4-5 mins. It did stiffen enough for peaks but not super stiff. I had traditional metal loaf pans so used parchment. It came out great!! I filled two short full size loaf pans. Egg washed and salted then browned. It I sad to watch it slowly deflate as it cools but now that I have the ratio it falls I xan adjust pan size to achieve the final LxW dimensions I might want.

      The freezing grated butter was a fantastic mod you choose. Made all the difference and gets the fat content where it really should be vs high protein low fat BBBB bread and the taste so good. Browned it on the skillet and used it for my burger (will be making buns in the future). But the best was toasted one side of each of two slices o the skillet. Then layered sliced cheese with those sides facing in. Then grilled the outsides till cheese melted. Grilled cheese sandwich on Carnivore who would have thought! Next time I think I will add shaved ham and some carnivore/keto mayo.

      also made your pizza crust but odder it by adding an egg. Was fantastic as well. Made a great pepperoni Xtra cheese and prosciutto pizzas. Yummy and so ridiculously filling. Your mouth and brain tell you it’s normal thin crust but your stomach knows it’s meat and way more densely protein. All the better as it keeps me full at least 2x longer.

      Looking forward to trying more of your recipes!!

      Again THANK YOU


  10. Thank you so much for this recipe, it gets very tiresome just eating meat on a plate! I’m so glad I found you on YouTube, you’re videos are full of inspiration!

  11. Thank you very much for all the recipes you share here and on Youtube. I found you 2 weeks ago with your first attempt of the bread with the egg white powder and allulose. I make this every 2-3 days now. I love it. Yes, it’s a bit dry, but with butter and some cold cuts or cheese it is very good.
    If this recipe is even better, this will help me to stay on keto/carnivore forever!
    Luckily I found the NOW bone broth poweder on Amazon here in Germany, so I can try out the recipe on Tuesday.
    It’s funny that you now start to specify the weight in grams, now that I bought several measurement tools for cups, tablespoons and teaspoons. It’s very uncommon here in Germany, but I always had trouble with recipes from overseas, so I got these and they will help me in the future.
    Thank you and keep on the good work!

    1. Oh good, that beef bone broth powder does a really nice job of making the breads softer and dare I say fluffy? I am Canadian so I grew up learning both metric and Imperial measurements in school. I had many requests to use grams so I started using both. Here in Canada we are a real mixed bag as cooking here still happens in cups and tablespoons, teaspoons etc but in the grocery store we buy in grams and kg. Those measuring tools you have will help with North American recipes for sure! I hope you enjoy this bread recipe!

  12. I am so happy to have found this recipe! I had been buying this type of bread from a keto bakery but it was super expensive. I am really pleased with how mine has turned out and especially love the addition of butter. Can other types of fat be used like ghee, or even olive oil?

    1. I have experimented with adding frozen grated cheese and cream cheese. Ghee might possibly work, not sure how to get olive oil to freeze into tiny particles. The reason frozen grated butter works is that it’s like when you make a pie crust, the magic is in the tiny frozen particles of fat that you ‘cut’ in with a pastry cutter.

      1. Thank you. So the fat needs to be frozen in order to yield a good product.Did the cheese and cream cheese work in your experiments?

        1. Yes, I do believe that freezing the grated pieces will give the best results. If you’ve ever baked a pie crust from scratch the more chilled the butter is, the flakier your pie crust. Same principle! And yes, grated cheese and cream also works!

  13. Dear Anita!
    Could you please help me? I have just made buns but some of the batter was rinsing through the mesh.
    How many buns can be made out of this batter?
    I just got five and they are very low maybe because some of the batter was rinsing through.
    Maybe you can give me some advice.
    Greetings from Austria.
    Yours, Petra

    1. I’m sorry that happened! You must be using the mesh bun pan? Which is fine but it sounds like the egg whites were not whipped to stiff peaks. You should be able to turn the bowl upside down and nothing comes out. If it starts to run out of the bowl it has not whipped stiff enough.
      Because you haven’t told me what all went into your batter that’s all I can comment on. I really need more information to give any further help. But hopefully that is what it was!
      How many buns you get depends on what size are the bun molds. And how high you pile up the batter.

  14. Hi, is the egg white powder also egg white protein powder?
    I have seen both, so then I wasn’t sure. and what brand is your go to?

    1. Yes, they are one and the same thing! There is normally only egg white powder and sometimes lecithin as an ingredient and that’s it. I used to get the NOW Brand in the big orange can from iherb but now they won’t ship that one to Canada anymore so honestly my go to is what I can buy and not pay a small fortune!

      1. FYI, I just ordered some NOW brand egg white powder in the big orange can to Ontario, so I guess they’re shipping to Canada again. Yes, I agree, egg white protein powder costs an arm and a leg here in Canada, so for $35.63, it’s a good deal. Thanks for all the info. I’ve learned so much from you in the last few months. Doing BBBE right now.

  15. Please help me convert 42 grams (1.5 oz) Egg White Powder to Tablespoons ! Thank you, i have no gram or ounce scale.

      1. I’m sure 1.5 ozs is 3 tablespoons. at least that’s what Google gives me and what I used mine came out perfect! I need to write down the recipe with tablespoon measurements.

        1. Note that weight conversion measurements must be specifically for egg white powder; otherwise, you’ll get the wrong measurement (recipe can still work though). Conversion calculators for 1.5 oz or 42 grams will give you results from 1 tsp to 1/2 cup. Egg white powder is usually 6 tbsp, just over 1/3 cup. Dr. Google is often wrong.

  16. I love this version of the bread. Thanks for all your hard work in developing it. I am kind of looking for a sweet version of the bread. Wondered if you had used any of the sweet versions of the Keto Chow instead of the beef bone broth, and how it came out and if you had to make any other alterations.

    1. I haven’t yet and I’m just finishing up a sweets free month! I think I’ll try it out once September arrives. I’ve used the savory flavors but haven’t tried this yet! I would imagine that it might need a little extra sweetener and maybe some flavor enhancement depending on what you are going for.

  17. HI there; from Comox BC!
    Before I mess up, I have a question on the dry ingredients. In your youtube videos you use a combo of beef gelitin and beef bone broth powder. In the recipe above it has them listed as OR’s.
    ’30 grams Beef Bone Broth Powder (or 22 grams Beef Keto Chow) or 2 tbsp beef gelatin or 2 scoops Vital Proteins Collagen’

    Should I do all of them or just one of them or two of them or?

    1. Hi Connie from Comox! I do a lot of experimenting on youtube! I most often here at home use the 30 grams of bone broth powder. Sometimes I put in collagen OR gelatin. The bone broth powder is a must, the others are options to play with the texture.

  18. Michele Haft Hudson

    Amazing! I’ve disliked most egg white bread recipes I’ve tried. I was going to give up (and feel guilty about all of the ingredients I’ve purchased for the various breads). This recipe was so simple, and I am doing BBBE, so I decided to give it a try (before throwing in the towel once and for all. ). They came out great!! I really enjoyed them (I made buns in mesh pan and sprinkled Maldon’s sea salt flakes on top after the egg wash). I ate them all over the next few days, including making sandwiches, and the egg salad triple decker from your channel (open faced since it was my last bun). Will make another ther batch of buns today. So simple. Thank you.

    1. I am so happy to hear this! I was growing tired of the all egg white breads, some having as many as 15 ingredients on the list! This one is also 100% BBBE compliant so bonus! THanks for trying it and letting me know! Oh and the egg salad sandwich? This morning I fried the bread pieces in a pan with butter and wow that was so good!

  19. I have just found you! So happy to have Instructions and tips from someone. Very excited to try this bread. I need to round up the ingredients. I’m a little leary about them. I’m afraid I won’t like them and then I’ve spent all this money on these products. Wish there was a place to sample some of these foods. Wouldnt that be great? I tried to go keto in the past and fell off of it. Didn’t like many of the things I tried. But I’m more determined this time. Crossings fingers. Thanks so much for your videos! Really liked the ones I’ve watched. :)

    1. awww, I know how you feel. The first time I tried the egg white protein breads they were so dry like styrofoam and I was tempted to just throw out the bag. WHich was $42 here in Canada for a 1 lb bag! I’m glad I kept plugging away and figured out this version of the buns and bread because I think they are so good!
      Just know that they won’t taste like your favorite breads and buns but they taste good they just are different and with this you can have a hot dog, you can have a hamburger on a bun and you can make a soft crust pizza! And I’ve even used it for pie crusts. So to me they are worth it!

  20. Made buns tonight. First time using this recipe. Used a scoop and made them like the “Hawaiian Rolls” that are s popular. Brushed with butter instead of egg. They were great. I wanted to eat them all. Thanks Anita for all you do. Love your videos, recipes and dogs.

    1. Yeah I do love those Hawaiian Rolls too! Trying to keep my ingredients plain these days though. Glad you like the buns!

      1. The limited ingredients is what I like about this recipe. No fuss and so much cleaner. I just don’t have a mesh pan yet. So I tried using the scoop.
        Thanks again for all your hard work.

    1. It is the egg white powder that gives it structure, it sort of acts like the ‘flour’. Try using google to find a keto bread that uses lupin flour or some other low carb flour. I cannot use those flours so that is why I use the egg white powder.

      1. Would whey protein work (in place of the egg white powder)? I know it isn’t ideal, but I already have 7lbs of it. I know Maria’s original angel cake recipe uses it.

        1. I am not 100% sure it will work with this particular recipe but if you have 7lbs of it, it could be worth a shot to try it. I AM working on another simple bun recipe like this that does use whey instead of the egg white powder, so keep a watch for that one coming soon!

    1. Sorry for the delay in answering but the information you seek is right at the bottom of the recipe card! Amount Per Serving: CALORIES: 54TOTAL FAT: 2.1gCARBOHYDRATES: 0.6gNET CARBOHYDRATES: 0.6gFIBER: 0gPROTEIN: 7.6g

    1. It’s one of the options. This is from the list of ingredients: Beef Bone Broth Powder (or Beef Keto Chow) or Beef Gelatin or Beef Collagen.
      So use any one of those 4 items!

  21. Feel so lucky to have found your recipe, in the UK we do not have allulose, also its production is not very environmentally freindly. Thank you.

  22. May I ask the measured amount that is in one scoop of collagen? I watched the video of you making the egg white poke cake today, and you used a scoop of collagen there too, but I can’t estimate how much that would be using tablespoons, and I have a different brand of collagen that I would like to use if possible.
    Thanks for your help, and I hope that you have a stress free move!

    Kind regards,

    1. In this case, the collagen used was Vital Proteins and the scoop equates to 10 grams and was very close to 1 tbsp so I think for this recipe the scoop can be interchanged with tbsp. For the Poke cake, I’m pretty sure it was also the same but I don’t have that can anymore as I used it up. The collagen’s only purpose is to soften the end result and so it’s ok if it’s not exact! I hope that helps!

  23. I have tried several versions of this bread. Why do I continue to have a problem with the inside consistency of the bread? It almost feels wet? I followed this recipe today and I toasted it to overcome the wetness. It was then so very dry. I so want to find a way to make protein keto bread that is good!

    1. If it’s too wet that could mean that it just needs a few more minutes baking. Don’t forget that we all have different ovens and even the pans can make a difference. They all conduct heat differently. I hope you find that sweet spot!

  24. As a fellow Canadian, I appreciate the Keto Chow alternative. After buying the egg white powder, the egg yolk powder, and the Alluose , to have to buy another product is disheartening. I love your recipes, thanks for all your work and experimentation. Happy house hunting!

    1. Marie Blomberg

      I’ve tried this recipe twice. After beating with electric beaters for 15 minutes my egg white was still only slightly thickened!! What’s the problem??

      1. You probably know most, if not all of these, but I wanted to cover all bases: if you live in a humid place like me, make this recipe on a day with lower humidity (i.e. no rain, preferably sunny) and keep the temp in your kitchen a little cooler. Don’t forget to add some cream of tartar to the egg whites. Make sure the mixing bowl is completely dry and NO part of the yolk got in. Also, I place my eggs in a bowl of warm water to quickly bring them to room temperature before mixing. Hopefully you find success! I know how frustrating it can be! My mom lives in Florida and neither one of us has been able to successfully whip egg whites in Florida:(

  25. I made it using 2 T of pork gelatin in place of the bone broth powder. I did not use cream of tartar. It worked perfectly, and is soft! Loving this version, Anita!

  26. OMG!!! Finally! An egg white bread that I didn’t choke on. And it didn’t turn to sawdust in my mouth either. This is it – this is the ONE!

    I used 3 eggs – separated and then made up the difference with carton egg whites – about 3/4 cup. Let them come close to room temp (around 60F). I also used the 22g of Keto Chow Beef soup plus a TBS of gelatin but I added these at the end after the egg whites (plus egg white powder & salt) and then lastly added the egg yolks one at a time. I added the butter during the baking as well.

    1. I really love this bread and have made it several times now with a few variations. You are making it exactly the same way as I’ve been doing it (with the tbsp gelatin and using 3 fresh eggs plus carton eggwhites!) I made this recipe for BBBE but I will use it for everything now!

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