Low Fat Granary Bread
A lot of people cut out bread after gallbladder surgery, and most of the time they didn’t need to.
Bread itself is naturally very low in fat. A plain loaf is mostly flour, water, yeast and salt, none of which are going to trouble your digestion. The problem is almost always what goes on top of it, or the extras that get added to shop-bought loaves.
This granary loaf works out at around 2g of fat per slice, and that’s with a couple of tablespoons of olive oil in the dough for softness. Leave the oil out and it’s lower still.
It makes two small loaves, which is exactly right for freezing one and eating the other. I’ve made this more times than I can count now and it’s never let me down.
Table of contents
Why Homemade Beats Shop-Bought Here
Supermarket bread often contains added oils, fats and emulsifiers to extend shelf life and keep the crumb soft. Individually they’re small amounts, but they add up, and seeded or enriched loaves can be noticeably higher in fat than you’d expect.
When you make it yourself you know precisely what’s in it. Four basic ingredients plus a little oil, and nothing you can’t pronounce.
It’s also considerably cheaper, which is worth mentioning.
Bread Isn’t the Problem. The Butter Is.
A thick spread of butter on two slices of toast can easily add 15 to 20g of fat, which is more than most people managing gallstones want in one go. The bread underneath it contributes almost nothing.
So rather than giving up bread, it’s usually worth rethinking what goes on it. Mashed banana, low fat cottage cheese, tomatoes, a scrape of low fat spread, or a poached egg all work well and sit far more comfortably.
Ingredients
Makes 2 small loaves, around 10 slices each.
- 750g malted granary bread flour
- 9g fast action yeast (one 7g sachet also works fine)
- 2 tsp salt
- 450ml warm water
- 2 tbsp olive oil
For an even lower fat loaf: leave the olive oil out altogether. The bread still works, though the crumb is a little firmer and it stales slightly faster. Worth doing if you’re being very careful in the early weeks after surgery or if you still have gallstones.
Method
- Put the flour, yeast and the salt into the bowl of a stand mixer. Keep the salt and yeast on opposite sides of the bowl to begin with, as direct contact can slow the yeast down.
- Add the warm water in a jug and add the olive oil.
- Slowly pour the liquid in the bowl and mix with a dough hook for 3 to 4 minutes, until the dough is smooth and elastic. By hand, knead on a lightly floured surface for 8 to 10 minutes.
- Place the dough in a lightly greased bowl, cover with cling film and leave to prove for around an hour, until doubled in size.
- Knock the dough back, divide into two equal pieces and shape each into a loaf. Place into two lined 2lb tins (approx 18cm x 9cm)
- Cover and leave to prove again for around an hour, until doubled in size.
- Preheat the oven to 210°C fan about 20 minutes before the second prove finishes, so it’s fully up to temperature.
- Bake for 20 minutes. The loaves should be golden and sound hollow when tapped on the base.
- Turn out onto a wire rack and leave to cool completely before slicing.
Tips for a Better Loaf
Warm Water, Not Hot
Around body temperature is right. If it feels hot on your wrist it’s too hot and will kill the yeast. Cold water won’t ruin it, but the prove will take considerably longer.
Go by the Dough, Not the Clock
Proving times depend on how warm your kitchen is. An hour is typical, but in a cold room it might take half as long again. Doubled in size is the thing to look for.
Let It Cool Before Slicing
Difficult, I know. But bread continues cooking as it cools, and cutting into it hot gives you a gummy, squashed crumb. Give it at least half an hour.
Don’t Skip the Salt
Two teaspoons sounds like a lot but it’s spread across two loaves. Without it the bread tastes flat and the dough proves unpredictably.
Storage and Freezing
Homemade bread has no preservatives, so it’s best within 2 to 3 days. Keep it in a bread bin or paper bag rather than plastic, which softens the crust.
It freezes very well for up to 3 months. I’d slice it before freezing and separate the slices with baking paper, then you can take out one or two at a time and toast them straight from frozen.
That’s the main reason this recipe makes two loaves. One for now, one for the freezer.
What to Put on It
This is where the fat actually creeps in, so it’s worth a thought. Options that work well:
- Mashed banana with a little cinnamon
- Low fat cottage cheese with tomatoes and black pepper
- A poached egg
- Marmite, jam or honey
- A thin scrape of low fat spread rather than butter
For more ideas, have a look at the full low fat recipe collection or the free 7 day meal plan.
You may also like my Low Fat Banana Bread recipe.
Low Fat Granary Bread
Ingredients
Equipment
Method
- Put the flour, the yeast and the salt into the bowl of a stand mixer. Keep the salt and yeast on opposite sides of the bowl to begin with, as direct contact can slow the yeast down.
- Add the warm water in a jug and add the olive oil.
- Slowly pour the liquid in the bowl and mix with a dough hook for 3 to 4 minutes, until the dough is smooth and elastic. By hand, knead on a lightly floured surface for 8 to 10 minutes.
- Place the dough in a lightly greased bowl, cover with cling film and leave to prove for around an hour, until doubled in size.
- Knock the dough back, divide into two equal pieces and shape each into a loaf. Place into two lined 2lb tins (approx 18cm x 9cm)
- Cover and leave to prove again for around an hour, until doubled in size.
- Preheat the oven to 210°C fan about 20 minutes before the second prove finishes, so it’s fully up to temperature.
- Bake for 20 minutes. The loaves should be golden and sound hollow when tapped on the base.
- Turn out onto a wire rack and leave to cool completely before slicing.
Nutrition
Tried this recipe?
Let us know how it was!Frequently Asked Questions
Is bread low in fat?
Plain bread is naturally very low in fat. It’s mostly flour, water, yeast and salt. Shop-bought loaves sometimes contain added oils and emulsifiers, and seeded or enriched breads are higher, but a basic homemade loaf like this one is around 2g of fat per slice.
Can I eat bread after gallbladder removal?
Most people can. Bread itself is low in fat and generally well tolerated. What tends to cause trouble is what goes on top, particularly butter, full fat cheese and creamy spreads.
Can I make this bread without the olive oil?
Yes. Leave it out entirely for an almost fat free loaf. The crumb will be slightly firmer and it will go stale a little faster, but it bakes perfectly well.
Can I use a bread machine for this recipe?
You can use one for mixing and the first prove, then shape and bake in tins as described. If you want to bake it in the machine, follow your machine’s own order for adding ingredients.
How do I know when the bread is done?
The loaves should be golden and sound hollow when you tap the base. If you have a thermometer, the centre should read around 93 to 96°C.
How long does homemade granary bread keep?
Two to three days at room temperature in a bread bin or paper bag, or up to 3 months in the freezer. Slice before freezing so you can toast it straight from frozen.
Can I use all white flour instead?
Yes, though you’ll lose the malty flavour and the slightly denser texture that makes granary bread what it is.
