Dukan Diet Attack Phase Recipe: Oat Bran Free Dukan Bread

It is really a bit of a cheek to call this recipe Oat Bran Free Dukan Bread because it is actually a very well established recipe which has been used by followers of the Atkins Diet for many years.  It just so happens that these rolls are also equally suitable for followers of the Dukan Diet but I think it would have too confusing to give this recipe it proper name which is Atkins Revolution Rolls or Ooopsie Rolls.

The really great thing about these rolls is that they use ingredients that you can eat on every day of the Dukan Diet including the first quick weight loss phase – Attack.  I personally prefer Dukan Bread made with oat bran but being able to have these rolls does give you much more flexibility.

As well as providing the recipe below I’ve also found a very helpful YouTube video that demonstrates how to make this Oat Bran Free Dukan Bread.




Oat Bran Free Dukan Diet Rolls

Based on the recipe from the 1972 Dr. Atkins Diet Revolution book

Ingredients (Makes 6 rolls)

  • Pam spray
  • 3 eggs
  • 1/4 teaspoon cream of tartar
  • 3 tablespoons cottage cheese (up to 2% fat content) or fat free cream cheese
  • 1 teaspoon of sweetener

Method

  1. Preheat oven to 300°F, 150°C or Gas Mark 2
  2. Separate the eggs very carefully making sure none of the yolk gets into the whites.
  3. Beat egg whites with cream of tartar until whites are stiff and stay in the bowl when tipped
  4. Spray Pam on a Teflon cookie sheet.
  5. Blend the yolks, cottage cheese/cream cheese and sweetener and gently fold into the egg whites taking care not to break down the egg whites.
  6. Place the mixture carefully on the Teflon cookie sheet, gently putting one tablespoon full on top of another until each “roll” is about 2 inches high. Repeat this until you have 6 piles.
  7. Place the cookie sheet in the oven and bake for about 30 – 40  minutes.

Oat Bran Free Dukan Roll

54 Responses to “Dukan Diet Attack Phase Recipe: Oat Bran Free Dukan Bread”

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  • Sam Wilson on July 29, 2014

    I live in Perth WA and can’t find oat bran any where. Do you know of any stockists or substitutes?
    Thanks
    Sam

    • Amber on August 2, 2014

      Hi Sam

      Have you tried Woolworths?

      Best wishes

      Amber:)

  • Joanne on July 23, 2014

    I am dairy intolerant and am using a product called “Better than cream cheese” as a substitute. Can you please advise if this is OK. Also we have a company in Australia call Lidell’s who produce a lactose free yoghurt is this ok?

    • Amber on July 23, 2014

      Hi Joanne

      The “Better than cream cheese” contains around 16.5% fat and it has a very low protein content so unfortunately it unsuitable to use. The Lidell yogurts have 2.9% fat content and 10% carbs so again are unsuitable. Sorry!

      Kind regards

      Amber:)

  • Jo on April 29, 2014

    Hi Amber

    Just an update… I tried to bake these rolls this morning without the whey protein as your recipe suggests. They’re a bit flat and airy inside. I’m just wondering if we would be able to add whey protein to get a more bready consistency? I know dr Dukan tries to promote against artificial protein but would it be allowed just to cool with?

    Thanks

    Jo

    • Amber on April 29, 2014

      Hi Jo

      If you add the whey powder it does increase the calories but if you want to try this amendment and see how you get on as several Dukan recipes do use whey powder.

      Kind regards

      Amber:)

  • Jo on April 28, 2014

    Hi Amber

    The YouTube video for these rolls contain whey protein but your recipe doesn’t. Which one should I use as I’m on attack phase.

    Many thanks

    Jo

    • Amber on April 29, 2014

      Hi Jo

      You can add whey powder but it does increase the calorie content of the rolls.

      Best wishes

      Amber:)

  • Natasha on February 22, 2014

    Hi Amber

    Gonna try this recipe today! Can’t wait!
    My question is storage – will an airtight container or freezer bag work? for how many days? How is the texture affected?

    Kind regards
    Natasha

    • Amber on February 22, 2014

      Hi Natasha

      Store them in the refrigerator in a zip lock bag with the bag open partially. This allows them to breathe as they can become damp and sticky. You also need to bring them to room temperature before eating and this will also help dry the rolls out.

      Kind regards

      Amber:)

  • Margo on January 23, 2014

    Hi
    Can you tell me what whey powder you use?
    The powders I have seen on the internet/boots/holland&barret are all quite high in carbs and are also flavoured.

    Thanks (and thank you for your brilliant site)

    • Amber on January 23, 2014

      Hi Margo

      Are you looking at a recipe that uses whey powder? I avoided using protein/whey powder whenever possible in view of Dr Dukan’s preference for eating real food.

      Best wishes

      Amber:)

  • mihaela on January 19, 2014

    Hi Amber,

    I am really glad I have found your website! I am sure it will make everything a lot easier.

    I just started,I am on the 2nd cruise day.
    I think I need to lose about 10-15 kg. I weigh 76 kg at the moment.
    I would like to know if homemade popcorn is allowed?what about chickpeas?
    Is xilythol ok to use? They have it in Healthstores.I don’t want to use aspartame based sweeteners.
    I look forward to your reply.
    Many thanks.

    • mihaela on January 19, 2014

      Sorry, I forgot to ask if raw protein plant based powder-Sunwarrior-is OK to use during the diet?
      It was recommended to me by a nutritionist.

      Thank you.

    • Amber on January 19, 2014

      Hi Mihaela

      To answer your question about chickpeas is you are on the normal version of the Dukan Diet the answer is no but if you are on the Vegetarian version of the diet the answer is yes. The answers for both popcorn and xylithol are no regardless of what version of the diet you are following.

      Best wishes

      Amber:)

  • Linda on January 11, 2014

    Hi Amber,

    I started the Dukan diet on 29/12/13 and am 200g off true weight (only needed to lose 5kg).
    Since then I have been a regular reader of your site and admire both your knowledge and patience.
    I am really looking forward forward to trying this recipe as it would give me another “baked goods” food to eat since it doesn’t contain oatbran.
    In relation to muffins, I have been making one of these each day
    http://dukan.proboards.com/thread/590/chocolate-mug-cake
    Due to waking up quite dry in the mouth, I have fallen into a morning routine of a serving of sugar free jelly with no fat, low sugar vanilla yoghurt around 6:30 am when I first get up, then around 8am having this muffin.
    The beauty of it is that there is no waste and it turns out every time.
    I can’t believe how often I have had to refuse the family my diet food”.

    • Amber on January 11, 2014

      Hi Linda

      As you did not have a large amount of weight to lose you will be in to Stabilisation before you know it. Try to think about which bits of the Dukan Diet you will be incorporating into your normal way of eating to help balance out any treats.

      Kind regards

      Amber:)

    • Linda on January 11, 2014

      Hi Amber,
      I am not worried about Consolidation or Stabilisation as I have been following the diet to a “T” and will continue to do so in the last two phases.
      My jelly/yoghurt/cinnamon muffin is basically a staggered breakfast which takes me through to lunch and protein only or protein veg for the remainder of the day.
      It might not be a conventional start to the day but it is within Dukan guidelines and it works for me 🙂

      • Amber on January 12, 2014

        Hi Linda

        I’m glad to hear that you have no concerns about the final 2 phases of the diet.

        Unfortunately many people do find the freedom of being able to eat anything in the final phase of Stabilisation very hard to adjust to and having tricks which help keep the calorie intake down such as your staggered breakfast can be the key to helping them keep the weight loss off forever.

        Best wishes

        Amber:)

  • Mustdoit on December 7, 2013

    Amber, what did you use as a grain? Wheat? Thank you!

    • Amber on December 7, 2013

      Hi Mustdoit

      These are not normal rolls so they don’t contain any grain.

      Kind regards

      Amber:)

  • Maisie May on August 25, 2013

    Hi Amber
    Thanks for that any other ideas for snacks for hunger pangs on attack?
    Also do these Ballyfree Turkey sausages meet guidelines?
    Typical Values Per 100g Per Serving (40g)
    Energy – kcal 174 69.6
    Protein 12.7g 5.08g
    Carbohydrate 7.3g 2.92g
    of which sugars 0.4g 0.16g
    Fat 10.4g 4.16g
    of which saturates 3g 1.2g
    Fibre 0.6g 0.24g
    Sodium 0.4g 0.16g
    Equivalent as salt 1.6g 0.64g
    Guideline Daily Amounts
    Ist figure is pet 100g 2nd per 40g serving

  • Maisie May on August 24, 2013

    Are Weight watchers yoghurts acceptable.
    Just starting back last 4 stone over 8 months last year but put on 1 1/2stone very keen to get back on track
    Hunger pangs a big problem.

    • Amber on August 24, 2013

      Hi Maisie

      Yogurts are definitely a great standby to have in the refrigerator but you have to watch which ones you pick as you are looking for yogurts that have less than 7g of carbs per 100g and not all of the Weight Watcher Yogurts meet this rule eg Lemon and Orange and Nectarine Greek style yogurts do, Summer Fruits Yogurts don’t.

      Kind regards

      Amber:)

  • Nic on June 18, 2013

    Hi amber

    What’s pam spray and cream of tarter? Can I buy it in asda x

    • Amber on June 18, 2013

      Hi Nic

      Pam spray is a low calorie cooking oil spray and yes you can buy Dr Oetker
      Cream of Tartar Powder in Asda.

      Kind regards

      Amber:)

      • Nic on June 18, 2013

        Ooo thank u ill try it tomorrow. Ill use fry light but is that ok on attack? X

        • Amber on June 19, 2013

          Hi Nic

          Be very sparing as some of these spray oils can be difficult to control. Provided you are not exceeding one teasppon a day it will be fine in Attack Phase.

          A:)x

  • Kym on June 10, 2013

    Do I have to put in oat bran? Can I just use the ingredients listed?

    • Amber on June 10, 2013

      Hi Kym

      This is a recipe for oat bran free bread so oat bran should be left out.

      Kind regards

      Amber:)

  • Jori on June 6, 2013

    Hi Amber! Where I live its not easy to find fat free cottage cheese so what if I use greek yogurt instead?

    Thanks
    Jori

    • Jori on June 7, 2013

      Hi again Amber! I tried to cook the bread yesterday with greek yogurt and it turned out just fine but it was still soft inside. Do you think it was due to the fact that I baked it in a silicone mold?

      Thanks again,
      Jori

      • Amber on June 10, 2013

        Hi Jori

        I’m playing catch up with comments as I was away for a few days unexpectedly. I’d recommend draining some liquid out to reduce the water content and I think you’ll find this problem will be solved.

        Kind regards

        Amber:)

    • Amber on June 10, 2013

      Hi Jori

      The yogurt will have more water content than the cottage cheese. I would recommend draining off a little of the liquid using kitchen paper in a sieve.

      Kind regards

      Amber:)

  • sheela on June 6, 2013

    Hi Amber,
    Just found your website today at work! I’m really excited to try these. Do you think I could use a lemon flavored greek yogurt instead of the cottage cheese or cream cheese? I’m thinking of making them sweet like a Pan Dolce.
    What do you think?
    ~Sheela

    • Amber on June 10, 2013

      Hi Sheila

      That sounds wonderful! Let us know how it turns out.

      Amber:)x

  • Margie on June 5, 2013

    Have you ever tried making these with the oat bran? I would rather eat it that way than stirring it in to yogurt. They look really good and thanks for the video!

    Best,
    Margie

    • Amber on June 10, 2013

      Hi Margie

      The whole point of this recipe is to make something that doesn’t use your daily serving of oat bran leaving it to use in other ways such as porridge or muffins but I see no reason for you not to try it.

      Best wishes

      Amber:)

  • Ada on May 18, 2013

    Hi Amber,

    are there any recipes for muffins/cakes for cruise phase that don’t require oat bran? i am making dukan bread with oat bran in it but i really need some more “carb-like” foods to keep me full, but obviously i can’t have more than 2 tbsp oat bran a day

    Ada

    • Amber on May 18, 2013

      Hi Ada

      You could use this recipe and then use the oat bran to make your muffins.

      I don’t know of any recipes for oat bran free muffins or cakes but you could make pancakes with corn starch/corn flour (a tolerated item) eggs and skim milk. These can be sweet or savory.

      It might also help if you try to eat more protein foods as these also help to keep you full.

      Kind regards

      Amber:)

  • Annemay on May 9, 2013

    Hi i made these rolls but they did not rise what did i do wrong?

    • Amber on May 9, 2013

      Hi Annemay

      You put the air in these rolls before you bake them. This is why whipping the egg whites until very stiff is required. They don’t rise like normal bread rolls would.

      Kind regards

      Amber:)

  • Frenchie18 on April 25, 2013

    Hi Amber,

    I was craving for something sweet and I ended up here. It’s almost 11:00 pm and I am trying your recipe. I used blossom water to add some flavor. I’ll give you my feedback later.

    • Amber on April 25, 2013

      Hi Frenchie18

      I hope the recipe worked out OK.

      Kind regards

      Amber:)

  • Margaret on April 17, 2013

    Hi Amber Just put these into the oven, can’t wait to tuck in. Is there a limit to the quantity I can eat?
    Thanks
    Margaret

    • Amber on April 17, 2013

      Hi Margaret

      There is no limit but make sure you stay under the 1 kg of dairy with the cottage cheese and depending on what your doctor’s view is on eating eggs and cholesterol you might what to watch the number of eggs you are eating. Try to use them to eat sensibly as you are trying to teach yourself new eating habits that will help you stay slim and trim forever.

      Best wishes

      Amber:)

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