American · side, snack
Flourless Cheese Bread with Mozzarella and Parmesan
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Low carb (1.5 g net carbs) but not keto: 58% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian with a vegetarian hard cheese instead of the freshly grated parmesan (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Just eggs and two cheeses: 12 g protein and under 2 g net carbs a slice with no flour at all, so it won't spike blood sugar; a good source of calcium and vitamin B12.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 7
Method
Tap a time to watch that step in the video.
- Heat the oven to 175 °C (350 °F). Crack the eggs into a medium bowl and whisk with a fork until the yolks and whites are combined. 0:37
- Add the mozzarella — shredding your own avoids the starch coating on bagged cheese — and the freshly grated parmesan. 0:59
- Add the onion powder, garlic powder and Italian seasoning and mix with a spatula until crumbly, then press it together with your hands into a ball of dough. 1:36
- Splash a little water on an 18 × 28 cm (7 × 11-inch) tray so the baking paper stays put, lay the paper on, spray it, and press the dough out evenly to the edges. 2:20
- Bake about 25 minutes until the top is golden. 3:00
- Let it cool to room temperature, then cut into 8–10 pieces with a pizza cutter. 3:18
Tip. Good dipped in sugar-free pizza or marinara sauce, or split and used for a sandwich. It is salty from the parmesan, so no extra salt is needed.
The method is a summary in our words — the video shows every step.
One portion (1 slice) gives you 1 of 10
Where the energy comes from one serve
- Net carbs 4%
- Protein 36%
- Fat 60%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Calcium High26%
342 mg a serve, mostly from mozzarella (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B12 High21%
0.5 µg a serve, mostly from freshly grated parmesan (41%). 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.
Selenium Source18%
9.8 µg a serve, mostly from mozzarella (35%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc Source11%
1.2 mg a serve, mostly from mozzarella (51%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 11
Vitamin A8%
73 µg a serve, mostly from freshly grated parmesan (41%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium3%
14 mg a serve, mostly from freshly grated parmesan (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B63%
0 mg a serve, mostly from mozzarella (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-33%
0 g a serve, mostly from mozzarella (46%). 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.
Iron2%
0.3 mg a serve, mostly from freshly grated parmesan (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D2%
0.3 µg a serve, mostly from eggs (70%). 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.
Folate2%
7.6 µg a serve, mostly from eggs (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium1%
50 mg a serve, mostly from mozzarella (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E1%
0.2 mg a serve, mostly from eggs (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K1%
1 µg a serve, mostly from mozzarella (49%). 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 mg a serve, mostly from onion powder (92%). 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 Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.