Who says white bread can't have protein and nutrients? Here's a deliciously fluffy high protein white bread recipe that's high in protein and doesn't require any milk, eggs or butter. The secret ingredient? Silken tofu
If you've read some of my other posts you know about how I love sneaking in tofu into dessert and bread recipes whenever I can. It's the Asian in me, I guess. Little do you know, though, is that tofu yeast bread is actually a thing in East Asia, particularly in South Korea, where I grew up.
The silken tofu has natural protein because of the soy beans it comes from. If you've tasted tofu before, you know how bland and flavorless it is. That works terrifically in our favor this time, because no one will know that this white bread has tofu in it.
Considering how healthier this bread is compared to regular white bread, this is one of the easiest loaves of bread to make and only requires 7 ingredients, including bread flour, instant yeast, salt, sugar, silken tofu, olive oil and water. It is essential to use the silken tofu specifically to have this soft, fluffy sandwich bread texture that surprisingly resembles Japanese Milk Bread.
I make this bread often and use it for regular toast, sandwiches, and bread pudding. It's so much more satisfying than regular bread, and one I secretly keep handy for the non-tofu believers in my life 🙂
Here's why I love this recipe
- vegan - no eggs, milk or butter required
- has 6 g of protein per slice of bread (just as much as whole grain bread)
- easy to prepare if you have a stand mixer or bread machine
- easy way to sneak in some nutrients and protein into your everyday diet
- no tofu taste at all!
Ingredients Used to Make High Protein White Bread
**I've linked some of these ingredients to amazon.com to give you an idea of what they are, but you should also be able to find them in your local grocery store (usually, the baking aisle, or the natural & organic food section). They are also affiliate links, which means that I earn a commission as an Amazon Associate if you decide to purchase the items. The price will be the same for you, link or no link 🙂
- Bread Flour - I used bread flour for this recipe (I use King Arthur Bread Flour most), which I prefer and highly recommend for the best texture and structure. Please read the note on the substitution section below if using other flours.
- Instant Yeast - you can find instant yeast in the baking section near the flours. My favorite is SAF Instant Premium Yeast, which works quickly and consistently produces great results. I recommend using instant yeast over active yeast for this recipe since active yeast (unlike instant yeast) needs to be activated in water, which we don't add until the very end.
- Sugar - I used raw cane sugar, but you can use regular granulated white sugar, or healthier alternatives like coconut, date, or maple sugars which are less processed and more natural. I also sometimes like to use honey powder.
- For yeasted breads, I would not recommend using sugar-free substitutes such as monk fruit sweetener or stevia powder since they can cause the bread to not rise properly. If you prefer a lower sugar recipe, you're welcome to leave out the sugar. The bread might taste slightly plain, but it will not significantly impact the shape or texture of the bread.
- Salt - Pink Himalayan salt is what I have at home, so it’s what I use, but you can use any kind for this recipe.
- Tofu - high in protein and nutrient-dense, tofu contains minerals such as calcium, manganese, selenium, zinc, as well as B vitamins. It’s also a “complete protein” because it contains all 9 of the essential amino acids your body needs. A ½ cup serving of firm tofu provides around 8 grams of protein. Definitely a keeper. NOTE: I’ve tried using firm tofu and extra firm tofu, and found that the extra-firm needed a little bit more water. Feel free to add more water if you find that your batter comes out too thick. Also, use Silken Firm Tofu for the best, fluffiest result. Silken Tofu- (firm) like this one
- Olive Oil - I like using light olive oil since it has a neutral flavor, but you can also any cooking oil of your choice like coconut oil, or avocado oil instead
Equipment
- I used a KitchenAid Stand Mixer with a dough hook to knead the dough. You're also welcome to use a bread machine, or knead the dough by hand.
Bread Pan
- I used a 9 x 4 x 4 pullman loaf pan for this recipe, which helps to create tall breads with straight sides/ edges that's perfect for baking sandwich breads. If you don't have a pullman loaf pan, you can also use a 9 x 5 loaf pan instead.
More Tofu Recipes (HERE)
How to Make
High Protein White Bread
STEP 1
Mix in the flour and yeast into the bowl of the stand mixer. Add sugar and salt.
STEP 2
Add the silken tofu. No need to mash them, since the kneading process is enough to incorporate the tofu into the dough. Start to knead the dough at a low setting (speed 2) for about half a minute.
**note on the pic: I had all the ingredients showing together in a bowl since I was taking photos, but I highly recommend that you mix all the dry ingredients together first BEFORE you add the tofu
STEP 3
Add water one tablespoon at a time*, until all the ingredients are just barely combined, with no dry ingredients remaining.
*I used ⅓ cup of water, but more may be needed depending on the protein content of the flour, the water content in the tofu, as well as the humidity and temperature of the kitchen. Be sure to add one tablespoon at a time, so you don’t overhydrate the dough.
Once there are no dry ingredients in the bowl, add the olive oil, and continue to knead for about 8 to 10 minutes, or until the dough pulls away from the bowl and forms a smooth, supple ball.
STEP 4
Remove the finished dough from the mixer bowl and place the dough in a lightly greased bowl.
STEP 5
Cover and let rise until doubled, about 60-90 minutes.
**note: It’s best if the bowl is put in a warm place, and personally, I prefer using the oven that’s been preheated for just a quick 10 seconds and spritzed with some water. The moist and warm conditions are perfect for the yeast bread to rise without it drying out. You can also place a bowl of hot water inside the oven so that the steam helps to maintain the humidity. This is especially useful during the winter months, when the conditions are cold and dry.
STEP 6
Punch down the dough, then remove from bowl. Place on a generously floured surface and divide into 4 equal-sized pieces.
STEP 7
Use a small rolling pin to flatten each piece into a 6 x 9 inch rectangles, and fold into thirds. Starting from the long side, roll the dough tightly into a tight cylinder (like a sushi roll or cinnamon roll). Pinch the ends to seal. Repeat with the other 3 pieces and place in a well-oiled bread pan. Here's a step by step guide to how I shape bread dough, here!
STEP 8
Let the dough rise again for 40-60 minutes until puffy. Toward the end of the rise time, preheat the oven to 350F / 180C
STEP 9
Bake the bread for 15 minutes, then cover / tent the bread with aluminum foil to prevent over-browning, and bake an additional 10 to 15 minutes, or until the interior of the bread reaches 190°F.
STEP 10
Take the bread out of the oven, turn it out on a rack, and cool it slightly before slicing.
Recipe Variations and Optional Add Ins:
I made this bread recipe as basic and neutral flavored as possible so that people can customize it to fit their own tastes. Here are some awesome ways you can make this bread your own 🙂
- Add more flavor! A few tablespoons of grated parmesan cheese or a teaspoon or two of dried herbs would go really well with this zucchini bread. If you want a sweeter version, you can add an additional 3 Tablespoons of sugar (or healthier alternatives like coconut sugar), then some flavorings like cinnamon powder or cocoa powder.
- Add more texture! Adding chopped nuts, seeds, or dried fruits or oats is a fantastic way to increase the nutrition and flavor in breads. If you're feeling indulgent, you can also add chocolate chips.
- Turn them into dinner rolls - instead of baking this recipe in a loaf pan, divide the dough into 12 pieces, shape them into rolls. You'll have to adjust the baking time (about 15 minutes for the batch).
How to Make this Bread Recipe Healthier
- Make this even healthier by adding a handful of nuts, seeds and old-fashioned oats to add texture and nutrition. Here are some ideas
- Nuts - chopped walnuts, pecans, cashews
- Seeds - poppy seeds, pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds or chiaseeds
- Dried Fruit - chopped apricot, raisins, cranberries, dried cherries, candied ginger, citrus zests, etc.
- Want to add more fiber? Substitute white whole wheat flour for up to half of the bread flour called for in this recipe. You'll need to add a few more tablespoons of water to adjust the hydration since whole wheat flour absorbs more water than white flour.
Note on Substitutions
- Unfortunately, gluten-free flours cannot be substituted for bread flour in this recipe.
- While bread flour is highly recommended, all-purpose flour can be used instead with 1 tsp of vital wheat gluten for every cup of flour.
- Liquid sweeteners such as maple syrup, honey or molasses can replace all of the sugar in this recipe, but it makes the dough softer and more difficult to handle since it contributes additional moisture. Increase bread flour by 1-2 Tablespoons to adjust.
Does Bread Flour Make a Difference?
Yes! Bread Recipes made with bread flour results in taller, firmer rolls that have a more substantial bite. The gluten in the bread flour also forms longer strands during the kneading process, which you'll often see clinging like melted cheese when you pull the rolls apart. Fun fact: In South Korea, this stringy bread texture is compared to how cooked chicken breast tears apart! Bread recipes made with all-purpose flour, on the other hand, produce softer, more tender rolls that are light and airy in texture.
What are some ways you can eat and serve this Bread?
- Plain and warm, right out of the oven
- Toasted the next day, served with jam, marmalade, honey or butter
- Sliced and use for any sandwich.
- And if you do get any leftovers or stale bread left, use it for french toasts or grilled cheese.
How to Store High Protein White Bread
- You can store this bread loaf, well wrapped, at room temperature for up to 3-4 days.
- For longer storage, you can place them in a plastic freezer bag or airtight container and freeze up to 3 months, then defrost them at room temperature or microwave before eating.
Final Tips
- Weigh your flour for the best results. 1 cup of bread flour = 120 grams / 4.23 oz. This is recommended since scooping the flour directly from the bag can can pack the flour into the measuring cup, and this means you'll end up with more flour than what's called for in the recipe. If you don't have a kitchen scale, you can measure the flour by spooning pre-sifted flour into the measuring cup, then using the straight end of the spoon to level the flour across the top to sweep off the excess.
- Baking time (as well as serving size) will vary based on the size of your baking pan, the material (silicone vs metal) of the pan. If you're not sure whether the bread is ready, you can insert a quick read thermometer into the bread - a finished loaf will register 190 F (or 88 C).
- To make this recipe in the bread machine: add all the dry ingredients into the machine, stir briefly before adding the wet ingredients. The machine can be set for basic. Check the dough for consistency and adjust by adding additional water (or flour) before the end of the first kneading cycle. If you want to add additional nuts or dried fruits, leave them aside, and only them 3 minutes before the end of the second kneading cycle.
More Bread Recipes (HERE)
High Protein White Bread Made Using Tofu
Ingredients
- 4 cups bread flour (480 g) sifted and leveled*
- 2 tsp instant yeast
- 3 Tbsp sugar**
- 1 tsp salt
- 12.3 oz firm silken tofu (1 pkg) , or about 1 ½ cups of mashed tofu
- ⅓ cup plus 1 Tbsp water , room temperature or warm
- 2 Tbsp light olive oil melted coconut oil or avocado oil
Instructions
- Mix in the flour and yeast into the the bowl of the stand mixer. Add sugar and salt.
- Add the tofu and water next
- Start to knead the dough at a low setting (speed 2) for about half a minute
- Add water a little at a time*, until all the ingredients are just barely combined, with no dry ingredients remaining.*I used ⅓ cup plus 1 Tbsp of water, but more or less may be needed depending on the protein content of the flour, the water content in the puree, as well as the humidity and temperature of the kitchen. Once the dough starts to combine, add one tablespoon of water at a time, so you don’t overhydrate the dough.
- Add the olive oil next.
- Continue to knead for about 8 to 10 minutes, or until the dough pulls away from the bowl and forms a smooth, supple ball.**Additional 1-2 Tablespoons of bread flour (or additional water) may be necessary depending on many conditions, like the protein content of the bread flour, or the humidity and temperature of the kitchen.
- Remove the finished dough from the mixer bowl and place in a lightly greased bowl.
- Cover and let rise until doubled, about 60-90 minutes***
- Punch down the dough, then remove from bowl. Place on a generously floured surface and divide into 4 equal sized pieces.
- Use a small rolling pin to flatten each piece into a 6 x 9 inch rectangles, and fold into thirds. Starting from the long side, roll the dough tightly into a tight cylinder (like a sushi roll or cinnamon roll). Pinch the ends to seal. Repeat with the other 3 pieces and place in a well-oiled bread pan. Here's a step by step guide to how I shape bread dough, here!
- Let the dough rise again for 40-60 minutes until puffy. Toward the end of the rise time, preheat the oven to 350F / 180C
- Optional: To add some color and shine to the bread as it bakes, gently brush the tops of the bread with 1 Tbsp of non-dairy milk mixed with 1 Tbsp of maple syrup. (Regular milk or egg wash also works).
- Bake the bread for 15 minutes, then cover / tent the bread with aluminum foil to prevent over-browning, and bake an additional 10 to 15 minutes, or until the interior of the bread reaches 190°F.
- Take the bread out of the oven, turn it out on a rack, and cool it slightly before slicing.
- You can store this bread loaf, well wrapped, at room temperature for up to 3-4 days. For longer storage, you can place them in a plastic freezer bag or airtight container and freeze up to 3 months, then defrost them at room temperature or microwave before eating.
Notes
- For yeasted breads, I would not recommend using sugar-free substitutes such as monk fruit sweetener or stevia powder since they can cause the bread to not rise properly. If you prefer a lower sugar recipe, you're welcome to leave out the sugar. The bread might taste slightly plain, but it will not significantly impact the shape or texture of the bread.
Jane says
Is the oil necessary?
All Purpose Veggies says
Hi Jane, the oil isn't required, but it will help the bread have a more tender and soft texture. Breads without added oils are typically more chewy and have a tougher crust. Hope this helps!