American · breakfast, side
Carnivore Sandwich Loaf with Pork Panko and Cottage Cheese
Video by Courtney Luna on YouTube · Open on YouTube
- Carnivore
- Keto (1.9 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A flour-free bread: two thin slices give about 20 g of protein and under 2 g of carbohydrate, and are rich in selenium and vitamin B12.
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Ingredients 4
Method
Tap a time to watch that step in the video.
- Heat the oven to 190°C (375°F). Line a 23 × 13 cm (9 × 5 inch) loaf pan with baking paper, leaving it hanging over the sides so you can lift the loaf out (or grease the pan well with butter). 1:15
- Put the 12 eggs, 1½ cups cottage cheese, 2 cups (180 g) pork panko and the melted stick of butter in a food processor and blend until smooth. Spoon the panko in loosely rather than packing it. 2:03
- Pour the batter into the pan, set a tray on the rack below in case it bubbles over, and bake for about 60 minutes, until browned and a toothpick pushed into the middle comes out clean. 5:36
- Cool a little, lift the loaf out with the paper and let it cool completely before slicing it thinly; the cook gets about 22 slices. 6:16
- The loaf is moist and eggy, like banana bread. For toast, air-fry slices at 200°C (400°F) for about 10 minutes, turning halfway, or pan-fry them in butter. 7:56
Tip. Low-fat or full-fat cottage cheese both work, the cook says. Slice it as thinly as you can and toast it for the most bread-like texture; pan-fried in butter with a sprinkle of cinnamon it eats like French toast.
The method is a summary in our words — the video shows every step.
One portion (2 thin slices) gives you 1 of 11
Where the energy comes from one serve
- Net carbs 3%
- Protein 30%
- Fat 67%
Fits keto: 1.9 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High49%
27 µg a serve, mostly from eggs (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High36%
0.9 µg a serve, mostly from eggs (69%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A Source18%
160 µg a serve, mostly from eggs (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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Zinc8%
0.9 mg a serve, mostly from eggs (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate7%
27 µg a serve, mostly from eggs (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-37%
0.1 g a serve, mostly from eggs (36%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D6%
1.2 µg a serve, mostly from eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin E6%
0.9 mg a serve, mostly from eggs (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium5%
69 mg a serve, mostly from cottage cheese (50%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron5%
0.8 mg a serve, mostly from eggs (79%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B65%
0.1 mg a serve, mostly from eggs (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium3%
130 mg a serve, mostly from eggs (55%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium2%
10 mg a serve, mostly from eggs (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K1%
0.9 µg a serve, mostly from salted butter (81%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C0%
0.1 mg a serve, mostly from pork panko (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Courtney Luna; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.