The 5‑Minute, Carb‑Free Loaf Every Busy Mom Needs .

A zero‑carb, sugar‑free, gluten‑free lentil bread ready in 5 minutes of prep. High protein, gut‑friendly, kid‑approved. Get the recipe now.

Store‑bought “healthy” breads still spike glucose and crumble under toddler fingers. This flourless coral‑lentil bread comes to the rescue: five minutes of prep, no added sugar, virtually 0 g net carbs, and a soft crumb that toasts like a dream. Keep reading for the macro breakdown, science‑backed ingredient wins, and a three‑step method any sleep‑deprived parent can handle.

Ingredient Spotlight

Coral Lentils

Naturally gluten‑free pulses loaded with 9 g protein + 8 g fiber per 100 g. Resistant starch keeps post‑meal glucose flat. A 2022 clinical trial showed lentil flour lowered peak blood sugar by 35 % compared with wheat flour .

Chia Seeds

Rich in omega‑3 ALA and gel‑forming soluble fiber that slows gastric emptying. EFSA confirms chia’s role in maintaining normal blood cholesterol .

Psyllium Husk

Prebiotic soluble fiber proven to improve stool frequency and glycemic response (Meta‑analysis, Nutrients, 2023) .

Extra‑Virgin Olive Oil

High‑polyphenol EVOO supports heart health; the PREDIMED trial linked daily intake to a 30 % lower cardiovascular‑event risk .

Baking Soda & Sea Salt

Bicarb gives lift; unrefined sea salt supplies trace minerals and balances flavor.

(Alt‑text suggestion for ingredient hero shot: “Measured bowls of coral lentils, chia, psyllium, and olive oil on white countertop.”)

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5‑Minute Prep, 3‑Step Method

Soak & Blend

Soak 200 g coral lentils 2 h, drain.

Blitz with 450 ml fresh water until silky (1 min).
(Alt‑text: “Blender jug with orange lentil batter.”)

Thicken

Stir in 2 Tbsp chia, 2 tsp psyllium, 1 Tbsp EVOO, 1 tsp sea salt.

Rest 5 min so the batter thickens.

Rise & Bake

Fold in 1 Tbsp baking soda (bubbles = good).

Pour into lined 20 cm (8 in) loaf tin.

Bake 45 min @ 190 °C (375 °F); cool 10 min before slicing.

Serving & Storage Tips

Toast & Top: smash‑avocado + chilli flakes for a 7‑minute breakfast.

Toddler Fuel: cube and air‑fry 3 min for handheld “croutons.”

Freezer‑Friendly: slice, parchment‑layer, freeze up to 3 months; toaster‑defrosts perfectly.

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Blood‑Sugar Science

Why does each slice log ≈ 0 g net carbs? Coral lentils’ resistant starch resists digestion, and their soluble fiber (plus chia + psyllium gels) slows glucose entry into the bloodstream. A small 2024 crossover trial found replacing 50 % of flour with lentil puree cut incremental glucose AUC by 40 % in healthy adults . Net result: flatter glucose, steadier energy.

Can I use red split lentils? Yes, but soak only 1 h; texture will be softer.

Air‑fryer option? Pour batter into a 15 cm silicone pan; cook 160 °C, 30 min, cover with foil last 10 min.

Seed substitutions? Swap chia for ground flax; replace psyllium with 1 Tbsp oat fiber (adds 1 g net carbs).

Snap your loaf and tag @ItsANutmeg with #lentilbreadrecipecarbfree. Need an offline copy? Download the printable recipe card and stick it on your fridge today.

Disclaimer

This information is for educational purposes and not medical advice. Consult your healthcare provider for personalized guidance