12 Bread Alternatives For Low-carb And Keto Diets

Maybe your like

Medical News TodaySubscribeWhat are some low-carb bread alternatives?

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Jon Johnson — Updated on May 30, 2023

Sandwich bread
Wrap and tortilla
Other alternatives
Takeaway

Bread usually contains refined wheat, which is relatively high in carbohydrates (carbs). Some people on a low carb or keto diet may prefer alternatives such as Ezekiel bread, cloud bread, eggplant disks, and more.

People who are avoiding bread, for example, as part of a low-carb or ketogenic (keto) diet, will often wonder what they can use to replace it.

Many creative bread alternatives are now available. Some types are more complicated to prepare than others but provide a more bread-like mouthfeel. There are also many gluten-free bread alternatives for people who are intolerant to gluten.

Bread alternatives can allow people to continue enjoying some of their favorite foods, which can make sticking to a particular diet more manageable.

Sandwich bread alternatives

Bread alternatives that are suitable for making sandwiches include:

1. Ezekiel bread

Ezekiel bread is a healthful bread that got its name from a Bible verse that mentions an ancient process of bread making.

Ezekiel bread contains organic grains and legumes, including:

wheat
barley
spelt
millet
lentils
soybeans

These grains are whole, unaltered grains. Some Ezekiel bread contains other ingredients, such as sorghum or sesame.

The grains in Ezekiel bread are allowed to sprout before the flour-milling process. The thinking is that sprouting increases the nutrients available in the bread, while also reducing the impact that the carbohydrates in the bread have on blood sugar.

One slice of this bread contains 15 grams (g) of carbohydrate so people could incorporate it into a low-carb diet plan.

However, as Ezekiel bread contains grains such as wheat and barley, it is unsuitable for people with non-celiac gluten sensitivity or celiac disease.

2. Cloud bread

Cloud bread, or oopsie bread, is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement.

There are various recipes for cloud bread, but a simple version is as follows.

Ingredients:

3 large eggs
3 ounces (oz) cream cheese
one-eighth of a teaspoon (tsp) sea salt

Recipe:

Preheat the oven to 300°F. Line a baking sheet with lightly greased parchment paper.
Separate the egg whites from the yolks.
In a large bowl, whisk the egg whites with an electric mixer until they form stiff, foamy mounds.
In a second bowl, mix the egg yolks, cream cheese, and salt.
Fold the egg whites into the second bowl, being careful not to knock the air out of them.
Scoop the mixture into bun-sized dollops on the baking sheet and bake for approximately 30 minutes until golden.

Cloud bread is a versatile, simple alternative to bread that many people on low-carb diets eat every day.

3. Eggplant disks

A more straightforward alternative to sandwich bread is eggplant.

People can cut the large end of an eggplant into disks that are 1-inch thick, season them to their liking, and then grill or bake them. Once they have cooled, these disks can be the base for a burger.

For a deli-style sandwich, cut the eggplant lengthwise to form larger slices.

4. Portobello mushroom burger buns

People can also use large grilled or baked portobello mushrooms in place of bread.

They can add the mushrooms to the grill during barbecue season to make low-carb burger bun substitutes. These may have a more substantial mouthfeel than other bread alternatives.

Wrap and tortilla alternatives

Alternatives for wraps and tortillas include the following:

1. Lettuce leaves

Big iceberg lettuce leaves can make fresh, flexible wraps.

The outermost leaves of the lettuce are the largest, most flexible leaves, and they are often perfect for making mini burritos. People can break them gently off the head of lettuce to use them.

Many lettuces, such as iceberg, romaine, or red leaf, are suitable for use as low-carb taco shell alternatives.

Many people prefer romaine lettuce for this purpose, as the crisp ridge in the center of the lettuce provides a natural line along which to fold the taco in half.

2. Steamed collard greens

A gently steamed collard green leaf is a more durable option for wraps and may provide some extra nutrients.

Use collard greens when there is more filling for the wrap, or when the wrap needs to last a while before consumption. Collard greens are generally less likely to break than lettuce leaves.

To steam the collard green leaves:

Bring a small amount of water to boil in a large pot.
Fit a metal colander over the opening of the pot, and place the collard leaves in it.
Place the lid of the pot over the colander.
Steam the leaves for 1–2 minutes before removing them and letting them cool.

The leaves are now ready to make a delicious wrap.

Another option is to blanch collard leaves by adding them to boiling salt water for 30 seconds and then quickly cooling them in an ice bath.

3. Cabbage

Cabbage has a flavor that may be preferable for specific foods. A steamed or blanched cabbage leaf, prepared in the same way as collard greens, makes an ideal wrap for small, flavorful items, such as wontons, spring rolls, and dumplings.

4. Nori sheets

Nori sheets are easy to use to make a wrap. They have a slightly salty taste and pair well with a range of foods, including hummus and eggs. However, nori sheets can become soggy quickly, so it is best to keep them separate from the filling until it is time to eat the wrap.

Other alternatives for bread products

People who are avoiding bread and trying to stick to low-carb foods may miss eating their favorite comfort foods. The healthful replacements below may help satisfy any cravings.

1. Cauliflower pizza crust

A base of cauliflower and eggs can make a simple, low-carb pizza crust to satisfy people’s urge for this popular food.

Follow the recipe below to make a cauliflower pizza crust:

Preheat the oven to 400°F.
Place a chopped head of cauliflower in the food processor and process it until it resembles rice.
Steam the shredded cauliflower for 4 minutes and drain well.
Thoroughly mix the cauliflower with 2 eggs, one-quarter of a cup of almond flour, a pinch of salt, and your choice of spices in a large bowl.
Transfer the mixture to a pizza pan or lined baking sheet and shape it into a pizza crust shape.
Bake for approximately 15 minutes.

This crust is now ready for toppings and sauces, just like a regular pizza.

2. Zucchini lasagna

Zucchini pasta is a low-carb alternative to pasta that people can also use to make lasagna.

Thinly slice zucchini lengthwise and use the strips instead of pasta sheets. The result is a filling, familiar dish that is much lower in carbohydrates.

3. Almond flour pancakes

Many people on low-carb diets like to satisfy their sweet tooth with a baked product. It is possible to make baked, flour-based products, such as muffins and pancakes, both low-carb and gluten-free.

For example, people can use the recipe below to make almond flour pancakes:

Ingredients:

2 cups of almond flour (use hazelnut or acorn flour instead if preferred)
4 eggs
one-quarter cup coconut oil
half a cup water or almond milk
1 tsp baking soda
preferred low-carb sweetener, such as xylitol, erythritol, or stevia, to taste

Mix the ingredients in a bowl until smooth and allow the batter to sit while the pan heats up. Pour the batter into the pan and flip it when the edges become dry.

These pancakes will need to be a bit smaller than regular pancakes, as nut flours do not have the same elasticity as wheat.

4. Sweet potato toast

Sweet potato has become quite popular as an alternative to bread. People can use the following steps to make toast with it:

Take a large sweet potato.
Cut slices that are one-quarter of an inch thick and toast them 2 or 3 times or until they are brown on the outside and soft on the inside.

Sweet potato toast works well with a variety of savory and sweet toppings, including eggs and avocado or peanut butter, banana, and cinnamon.

Takeaway

People who choose to remove bread from their diet may be losing a staple item from their favorite meals. However, there are many healthful bread alternatives that they can use in its place.

Bread alternatives can seem challenging to use initially, but people are generally quick to adjust to them. Once people are familiar with these bread alternatives, they may not notice the lack of regular bread in their diet.

Except for Ezekiel bread, the bread alternatives in this article are all appropriate for people who are intolerant to gluten.

Cholesterol
Nutrition / Diet
Obesity / Weight Loss / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Coulibaly, A., Kouakou, B., & Chen, J. (2011). Phytic acid in cereal grains: Structure, healthy or harmful ways to reduce phytic acid in cereal grains and their effects on nutritional quality. American Journal of Plant Nutrition and Fertilization Technology, 1(1), 1–22https://scialert.net/fulltextmobile/?doi=ajpnft.2011.1.22
Ezekiel 4:9 sprouted whole grain bread. (n.d.)https://www.foodforlife.com/product/breads/ezekiel-49-sprouted-whole-grain-bread
Gower, B. A., & Goss, A. M. (2015, January). A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. The Journal of Nutrition, 145(1), 177S–183Shttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264021/
Onyeka, E. U., & Obeleagu, O. S. (2013, April). Production and evaluation of specialty bread from sprouted mixed-grains. African Journal of Food Science, 7(4), 63–70http://www.academicjournals.org/journal/AJFS/article-abstract/E0288E112312
Singh, A. K., Rehal, J., Kaur, A., & Jyot, G. (2015). Enhancement of attributes of cereals by germination and fermentation: A review [Abstract]. Critical Reviews in Food Science and Nutrition, 55(11), 1575–1589https://www.ncbi.nlm.nih.gov/pubmed/24915317
Spreadbury, I. (2012, July 6). Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, 5, 175–189https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3402009/
Szeliga, E. (2017, January 13). How to make sweet potato toasthttps://thecookful.com/how-to-sweet-potato-toast/

Share this article

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Jon Johnson — Updated on May 30, 2023

Latest news

Eating more ultra-processed foods linked to higher Crohn's disease risk
FDA approves daily pill to treat low libido in women after menopause: What to know
Fibroids may be a risk factor for heart disease, study suggests
Do high-fat cheese and cream help keep the brain healthy? What to know
Diabetes-fighting gut molecule may help lower insulin resistance

Related Coverage

What are the most healthful types of bread?Medically reviewed by Katherine Marengo LDN, R.D.
Some types of bread, including whole grain and sprouted bread, provide plenty of nutrients and health benefits. This article takes a look at some of…
READ MORE
11 healthful alternatives to wheat breadMedically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C
Many people need to or wish to avoid or reduce the bread they eat that contains wheat. Fortunately, there are many healthful and tasty alternatives…
READ MORE
Is bread healthful or should I avoid it?Medically reviewed by Katherine Marengo LDN, R.D.
Bread contains carbohydrates and gluten, sometimes seen as unhealthful. However, for most people, wholegrain bread is an excellent source of nutrition.
READ MORE
What are some slow-release carbs?
Slow-release carbs include quinoa, vegetables, and white bread alternatives. They provide a gradual supply of energy for the body.
READ MORE
2 servings of peanuts daily may help boost brain health
2 servings of peanuts per day could help improve brain blood flow and preserve brain health as we age, a small trial suggests.
READ MORE

Tag » What To Eat Instead Of Bread

Health Conditions

Health Products

News

Original Series

Podcasts

General Health

Health Tools

Quizzes

About Medical News Today

Find Community

Follow Us