Dukan Diet Recipe: Dukan Microwave Bread Recipes

I know that some people have difficulty making the Dukan Galette or oatbran pancake, so Dukan Microwave bread can be a very welcome alternative way to eat your daily serving of oat bran.


There are quite a few variations of this recipe around, some of which are suitable for the Attack Phase and some of which are not, depending upon the ingredients used.  It is mainly the cornflour/cornstarch that you need to look out for, as this is a tolerated item that is not allowed until you reach Cruise phase.  It is also important to look at the amount of oat bran in the recipe and adjust the amount of bread you eat in order that you eat the correct amount of oat bran.

Both of the recipes I’ve given below are suitable for use in any phase of the Dukan Diet.

Microwave Dukan Bread  – Version using Yeast

Ingredients

  • 2 tablespoons of Oat bran (You are allowed up to 2 tablespoons of oat bran in the Attack and Cruise Phases but if you want to maximize the impact of the Attack phase it is better aiming for 1.5 tablespoons.  You can have up to 3 tablespoons if you are suffering with constipation.)
  • 1 tablespoon of Wheat bran (You are allowed one tablespoon of wheat bran on any day of any phase of the Dukan Diet.  This is additional fiber in your diet is also a great help if you are prone to suffer with constipation.)
  • 1 Whole Egg
  • 2 Egg whites
  • 3 tablespoons of fat free Greek Yogurt
  • 1/2 pack of Yeast

Method

  1. Beat the eggs in a microwavable bowl with the yogurt
  2. Add the oat and wheat bran and yeast and mix well.
  3. Allow the mixture to rise for around 30 minutes.
  4. Microwave on full power for between 3 and 5 minutes depending on the thickness of mixture.  A mixture made in a shallower bowl will cook quicker than one made in a deeper bowl.  You may need to experiment a little to get the timing right.
  5. When cooked remove from bowl and allow to cool.
  6. Slice in half and toast.
The shape of the bowl determines how your bread will look using a square bowl/dish will give you a more bread like appearance and a deep round bowl gives a more roll like appearance.

Microwave Dukan Bread  – Version using Baking Powder

Ingredients

  • 4 tablespoons of Oat Bran (This will usually be enough for two days)
  • 1 teaspoon of Baking Powder
  • 2 tablespoons of fat free Greek Yogurt
  • 2 Whole Eggs
Method
As for the version using yeast.

 

Handy Hint ~#1 – Do try various herbs seasonings to give your bread more interest.

Handy Hint ~#2 – You can also add a few sesame seeds or poppy seeds if you are in Cruise, as these are both tolerated items.

 

 

 

39 Responses to “Dukan Diet Recipe: Dukan Microwave Bread Recipes”

  • Rashmi on June 6, 2015

    Why do u talk about exceeding the limits when the book mentions as much as we want.

    • Amber on June 6, 2015

      Hi Rahmi

      There is more than one version of the Dukan Diet. The Dukan Diet with coaching that you have to pay for has a few more rules to help ensure weight loss, one of these is not exceeding 1 kg per day of free fat dairy proteins, but even the book versions have rules preventing eating as much as you want such as the limitations on oat brans, carrots and so on.

      Kind regards

      Amber:)

  • JC on March 5, 2015

    I have been making the Dukan bread using the baking powder version.
    Method as stated but by separating the eggs and whisking the egg whites until they form soft peaks and fold that into the bread mixture using a metal spoon microwave for the time stated trial and error dependant on microwave.
    Makes a version that rises more and feels lighter and tastes yummy 🙂

    • Amber on March 5, 2015

      Hi JC

      Thanks for sharing your useful tip to improve the recipe.

      Best wishes

      Amber:)

  • miha a. on March 3, 2015

    Hi Amber,
    I have started my Dukan diet 3 days ago and I did not loose any weight.
    the same day that I started the diet I also started to workout ( Focus T25).
    I ate all the allowed foods(I love meat) but I can’t eat oat bran. I dink a lot of water because of the workout but I don’t see any results yet.
    I am 133 pounds and my goal is to get at 120. How am I supposed to get there if I don’t see any weight loss in the days that it should be the most dramatic one? 😀

    Is something wrong that I do?

    thanks!

    • Amber on March 4, 2015

      Hi Miha

      Without the benefit of oat bran to counteract the most common side effect of the Dukan the most likely explanation is constipation. Also if you are drinking more than usual you may also be holding a little more water in your body. I’d recommend sticking with it another week or two before moving to another diet plan. If you are suffering from constipation here are some tips that may help. http://thedukandietsite.com/1701/treating-constipation-on-the-dukan-diet/

      Kind regards

      Amber:)

  • Jen on August 14, 2014

    If you are using the baking soda method, do you still have to let it sit for 30 minutes?

    • Amber on August 14, 2014

      Hi Jen

      You should be able to skip this step.

      Best wishes

      Amber:)

  • Laura on March 2, 2014

    hi
    The daily limit is: 2 whole eggs per day, if i eat 1 portion of bread (2 portions made of two whole eggs) am I still allowed to eat 1 or 2 eggs (e.g. scrambled). I am a little bit confused whether eggs in the recipes counts towards the daily allowance.

    thanks
    Laura

    • Amber on March 3, 2014

      Hi Laura

      If you are limiting yourself to 2 per day this would be from all sources so if you eat the equivalent to 1 egg in the bread you would be able to eat 1 further egg that day.

      Kind regards

      Amber:)

  • Shanika on January 26, 2014

    This was the best dukan bread I have found. Thank you. I did the one made with baking powder. The best. I cut it in very thin chip sprayed oil and sprinkled salt before toasting. Made me feel like I was eating whole wheat crackers. Thank you

    • Amber on January 26, 2014

      You’re very welcome

      Amber:)

      • Sammy on January 18, 2015

        on the bread version w/yeast, it calls for 2 TB oat bran & 1 TB wheat. can I substitute the wheat for a 3rd TB oatbran ? no issues with constipation .

        • Amber on January 21, 2015

          Hi Sammy

          It is better to have the wheat bran than the oat bran unless you intend to eat less of the bread as you need to ensure you are not exceeding your daily limit.

          Kind regards

          Amber:)

  • nada on January 19, 2014

    Hi
    Just want to ask which recipe is better for first two phases with or without yeast .
    How much can I eat this bread daily ( permitted quantity)?
    Can I bake them in the oven?
    And last question how much corn strach is tolerated daily in attack and cruise phase?

    • Amber on January 19, 2014

      Hi Nada

      You can use either version. The first recipe gives you 1 days supply and the second recipe 2 days. Here’s a link to an oven recipe that gives two days supply.
      http://yeswedukan.blogspot.co.uk/2010/10/oven-baked-dukan-bread.html

      Tolerated foods are added in the Cruise phase and here is a link to the tolerated foods allowed. http://thedukandietsite.com/761/dukan-diet-tolerated-foods/ 1 tablespoon of corn starch/corn flour equals 1 tolerated item.

      Kind regards

      Amber:)

      • Sammy on January 18, 2015

        error link. can u send me the recipe for the oven baked version called “dukan-recipe-ideas/oat-bran-recipes/oven-baked-dukan-bread”. thanks

      • Antony on February 7, 2015

        Hi Amber,

        Can I eat the yeast version of this bread everyday?

        I ate it several times last week and my weight loss seems to have slowed right down 🙁

        Thanks

        • Amber on February 8, 2015

          Hi Anthony

          Provided you are not eating any additional oat bran eating the bread shouldn’t make any difference but is it making you eat more?

          For example I eat my oat bran as a porridge every day but if I made bread and ate it for breakfast I’d need to eat it with a poached egg and/or some low fat bacon.

          Best wishes

          Amber:)

          • Antony on February 14, 2015

            Thanks Amber. No I generally eat it with my main meal in an evening.

            Like tonight I am on a PV day and am having chicken salad so I’ll do the bread to go with that.

            I used the bread recipe as a pizza base the other night as a change from the thin and crispy. It was delicious

          • Amber on February 15, 2015

            Hi Anthony

            When you use the bread as an accompaniment to other food, eg chicken salad plus bread rather than making it a meal by itself this might be increasing the amount of food you are eating. It might be better to make the bread the centre of a meal earlier in the day and have a yogurt or sugar free jelly for pudding. Do you think that you ate less food on the day you used the bread to make a pizza base? However if you find that evenings are the time of day you need to eat more you might be better off settling for a slower rate of weight loss and carrying on as you are.

            Best wishes

            Amber:)

  • Serena on October 8, 2013

    how long can you will the bread keep for?

    is it best to keep in the fridge or the freezer?

    Thanks

    • Amber on October 8, 2013

      Hi Serena

      I’ve always kept mine in the fridge but it was never more than 2 days. I expect it would probably be OK for a couple more days.

      Kind regards

      Amber:)

  • Poppy Del on April 4, 2013

    Can I use only the egg whites instead of the whole eggs?

    • Amber on April 4, 2013

      Hi Poppy Del

      You won’t get quite the same results but it still should be fine to eat. You will need to replace each yolk omitted with an additional egg white.

      Kind regards

      Amber:)

  • mrsj2008 on October 30, 2012

    Hi Everyone,

    I followed the baking powder recipe last night, poured the mixture in a plastic takeaway tub, sliced and then toasted, it looked like thick doorstop toast…. brillian!

    It was so much quicker and easier than making the galette and a lot tastier too 😉

    • Amber on November 4, 2012

      Hi mrsj2008

      Thank you for taking the time out of your busy schedule as a new mum to share your experience with Dukan Microwave Bread recipe and for providing your recipes!

      It is comments like these that make my site so helpful to others.

      Thanks

      Best wishes

      Amber:)

  • Kate on September 22, 2012

    what heat setting do you use on the microwave please?

    • Amber on September 22, 2012

      Hi Kate

      I used the 3/4 heat setting on mine but the problem with microwaves is that they are all slightly different depending on how powerful they are.

      Kind regards

      Amber:)

  • Tempat Wisata on March 6, 2012

    I’ve included a link to these two recipes in my blog. I hope you are OK with this.

    TW.

  • jess on February 25, 2012

    I cant seem to find any fat free greek yoghurt. Any suggestions ?

    • Amber on February 25, 2012

      Hi Jess

      Fat free Greek yogurt is not easy to find in Canada. You might find it easier making your own from plain yogurt. Greek yogurt is just plain yogurt drained for a few hours to give it a thicker consistency. Fromage frais is just yogurt that is drained for a few hours more to give it a soft cheese like consistency.

      Best wishes

      Amber:)

      • Linda K on March 16, 2012

        In Ontario, Canada I can buy Liberté 0% Greek yogourt. I have been using this as a starter to make my own yogurt since July 2011 but I also eat it when I run out of my homemade yogurt.

        Here is the website for it:
        http://www.liberte.ca/en/grec-yogurt-products/plain_greek_yogurt_0_.sn

        For Canadians looking for this product click on “Find our products” and enter your postal code or zoom in on the map.

        • Amber on March 16, 2012

          Hi Linda

          Really useful info.

          Thanks

          Amber:)

    • Roberta on December 12, 2013

      To make Yogurt with thick consistency, you must add protein to your regular recipe. Start with 1 cup of skimmed milk powder mixed with milk and see if it is the desired consistency.

      • Amber on December 12, 2013

        Hi Roberta

        Greek yogurt is a thicker consistency than normal yogurt. If you add skimmed milk powder to plain yogurt you will be increasing the carb levels.

        Kind regards

        Amber:0

  • Linda K on February 6, 2012

    Would a 1/2 pack of yeast be 2.25 teaspoons?

    • Amber on February 6, 2012

      Hi Linda

      I use a level tablespoon which is about one and a bit heaped teaspoons, so it is about half of your 2.25 teaspoons.

      Best wishes

      Amber:)

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