Brenda Khan
The ketogenic diet is a low-carbohydrate method of eating, and bread is usually relatively high in carbohydrates. So, what are some good keto bread substitutes?
There are several alternatives to bread that can be used to make sandwiches, wraps, and pizzas. These include almond flour bread, coconut flour bread, keto sourdough bread, keto cauliflower bread, keto bagels, cloud bread, keto tortillas, and portobello mushrooms.
In addition to these options, there are also store-bought keto bread alternatives available, such as Sola Bread, Plain Zero Carb Keto Bread, and Zero Carb Keto Bread Mix. These products typically have fewer carbs than regular bread but may contain other ingredients that are not suitable for a strict keto diet.
Some people also use lettuce leaves, cheese, or low-carb tortillas as substitutes for bread when making sandwiches or wraps.
Overall, there are a variety of bread substitutes available for those following a keto diet, allowing them to continue enjoying their favorite foods while adhering to their dietary restrictions.
| Characteristics | Values |
|---|---|
| Carbohydrates per slice | 15g (white bread), 13g (brown bread) |
| Carbohydrates per keto slice | 1.1g (almond flour bread), 1-2g (coconut flour bread), 2.5g (keto sourdough bread), 2g (Sola Bread), 0g (Zero Carb Keto Bread) |
| Bread alternatives | Cloud bread, Ezekiel bread, cauliflower pizza crust, zucchini pasta, almond flour pancakes, sweet potato toast, iceberg lettuce, collard greens, cabbage, nori sheets, coconut wraps, parmesan cheese wraps, portobello mushrooms, keto tortillas, chaffles, crepini egg wraps |
| Keto-friendly foods | Salads, charcuterie, cheese, pickles, almonds, pork rinds, zero sugar jerky, hard-boiled eggs, avocado, peanut butter, cream cheese, hummus, eggs, lox, sausages, gravy, garlic mushrooms, sour cream, sugar-free maple syrup, dollop cream, hot dogs, kosher hot dog, sugar-free mustard dip, pickles, olives, banana peppers, salami, prosciutto, provolone, red wine vinegar dressing, Italian sub ingredients, carbonaut bread, chaffles, cheese, butter, ghee, naan, flatbread, Folios cheese wraps, bell peppers, cream cheese, turkey, jalapenos, cheddar, Jarlsberg, cheddar, parmesan, mozzarella, almond meal, baking powder, almond flour, cheese sticks, Folios cheese wraps, bell peppers, cream cheese, turkey |
Cloud bread
To make cloud bread, first separate the egg whites and yolks, ensuring that no yolk gets into the whites. Whip the egg whites with cream of tartar until stiff peaks form. In a separate bowl, beat the egg yolks with cream cheese and salt until smooth. Gently fold the egg whites into the yolk mixture, being careful not to deflate the whites. Spoon the mixture into mounds on a baking sheet and bake at 300°F for 25-30 minutes, until golden.
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Coconut wraps
While some customers rave about the low carbs and versatility of coconut wraps, others have criticised the texture, taste, and value. Some find the wraps too sweet and overwhelming in coconut flavour, while others describe the texture as weird, waxy, and tough. In terms of value, some customers believe the wraps are overpriced and a waste of money, especially considering their small size.
Overall, coconut wraps are a popular choice for those following a keto diet and can be a great alternative to traditional bread and tortillas. However, as with any product, there are some mixed reviews, so it is essential to consider your own preferences and needs when deciding whether to try them.
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Lettuce wraps
When making lettuce wraps, it is best to use the large outer leaves of lettuces such as iceberg, romaine, or red leaf. These leaves are the largest and most flexible, making them perfect for mini burritos and tacos. The outermost leaves are also the easiest to gently break off the head of lettuce. When using lettuce for hamburger wraps, it is worth noting that while it is a great substitute, sometimes a bun is preferred.
If you are looking for a lettuce that can stand up to a hearty or saucy filling, butter lettuce is a good option. It has a firmer leaf that is more tear-resistant than other varieties and has a natural concave shape that wraps around fillings easily. Iceberg lettuce, with its higher water concentration, provides a cool, crisp crunch in place of what would normally be soft, soggy bread. Its leaves are also curved, making it easy to roll up as a wrap.
For a more durable option, you can use steamed collard green leaves as wraps. They are less likely to break than lettuce leaves and can be used when there is a more substantial filling. To steam collard green leaves, bring a small amount of water to a boil in a large pot, place a metal colander over the opening, put the collard leaves inside, cover, and steam for 1-2 minutes.
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Portobello mushroom buns
Portobello mushrooms are large mushrooms that can be lightly seasoned and roasted or grilled to form a bun. They have a meaty texture and a mild, earthy flavour that pairs well with many dishes.
To make Portobello mushroom buns, first clean the mushrooms by wiping away any dirt with a moist paper towel and removing the gills and stem with a spoon. Then, brush both sides of the mushroom with olive oil or another cooking oil, and season with salt and pepper to taste. You can also add dried herbs, red pepper flakes, garlic powder, or spice blends.
Cook the mushrooms in a preheated oven or on a hot grill for 10-12 minutes in the oven, or 4-5 minutes per side on the grill. Be careful not to overcook the mushrooms, as they can become soggy.
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Almond flour bread
Ingredients:
- 5 tablespoons olive oil (or melted butter or coconut oil)
- 1 teaspoon apple cider vinegar
- 1 3/4 cups almond flour (superfine)
- 4 eggs
- 2 teaspoons maple syrup
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
Instructions:
Preheat your oven to 350°F (180°C). Line an 8 or 8.5-inch loaf pan with parchment paper. In a bowl, lightly beat the eggs. Add the oil, maple syrup, and apple cider vinegar, whisking until smooth. Next, mix in the almond flour, baking soda, and salt until the batter is uniform and thick. Transfer the batter to your loaf pan and bake for 30-35 minutes, or until golden on top.
Cool the loaf for 10 minutes in the pan, then remove it to a cooling rack and let it cool for another 20 minutes. Slice and enjoy as sandwich bread, avocado toast, or with honey and butter. Almond flour bread is best enjoyed sliced and toasted!
You can store leftovers in an airtight container in the fridge for up to 3 days, or in the freezer.
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Frequently asked questions
There are several substitutes for sandwich bread on keto, including keto cloud bread, keto tortillas, coconut wraps, portobello mushrooms, and large lettuce leaves.
Yes, there are several store-bought keto bread options available, such as Sola Bread, ThinSlim Foods Zero Net Carb Bread, and Carbonaut Seeded Bread. These options typically have 2-5 grams of net carbs per slice.
Some low-carb alternatives to bread include almond flour bread, coconut flour bread, keto sourdough bread, and keto cauliflower bread. These options typically have fewer than 3 grams of net carbs per slice.
While it is not recommended to eat regular bread on keto due to its high carb content, there are some keto-friendly bread options available, such as those made with almond or coconut flour. These options have a lower carb content and are suitable for keto diets.
