Keto Bread: What's Allowed And What's Not

The keto diet is a low-carb, high-fat, and high-protein diet. Typically, keto diets comprise 5% to 10% carbohydrates, 70% to 80% fat, and 10% to 20% protein. This equates to a daily intake of 20 to 50 grams of carbohydrates. Given that a single slice of bread can contain 20 grams of carbohydrates, it is possible to eat bread on a keto diet, but only in small quantities. Keto-friendly bread is usually lower in carbohydrates and higher in protein and fiber than regular bread.

Bread alternatives for keto dieters

Bread is usually made with refined wheat, which is high in carbohydrates. On a keto diet, it is recommended to consume fewer than 50 grams of carbohydrates per day, so it is best to opt for low-carb bread alternatives.

Cloud bread

Also known as oopsie bread, cloud bread is a protein-rich alternative to regular bread. It is made with eggs and cream cheese as the base ingredients, which are beaten and folded to preserve air bubbles. The batter is then spread into circles on a baking sheet and baked for 15 minutes to half an hour. Cloud bread can be used in place of English muffins, burger buns, and sandwich bread.

Ezekiel bread

Ezekiel bread is a healthier type of bread that contains organic, whole, unaltered grains and legumes. The grains are allowed to sprout before the flour-milling process, which increases the nutrients available in the bread and reduces the impact of carbohydrates on blood sugar. However, as Ezekiel bread contains wheat and barley, it is not suitable for people with gluten intolerance or celiac disease.

Eggplant disks

A simple alternative to sandwich bread is eggplant. Large eggplants can be cut into 1-inch-thick disks, seasoned, and grilled or baked. These can be used as a base for burgers or cut lengthwise to make deli-style sandwiches.

Portobello mushroom buns

Large portobello mushrooms can be grilled or baked and used in place of bread, making them a good low-carb option for burger buns.

Lettuce wraps

Lettuce leaves, especially the outermost leaves of iceberg, romaine, or red leaf lettuce, can be used as a fresh and flexible wrap, or as a low-carb taco shell alternative.

Almond flour

Almond flour can be used as a low-carb, keto-friendly substitute for wheat flour in baking. Bread made with almond flour is often called keto bread due to its low carbohydrate content. It is leavened with eggs and baking powder instead of yeast, and recipes often include xanthan gum to prevent crumbling. Almond flour can also be used to make low-carb pancakes and cookies.

Fathead dough

Fathead dough is a popular pizza, bagel, and bread substitute made with mozzarella cheese, almond flour, egg, and baking soda. It is crispy on the outside and tender on the inside, with a mild almond taste. However, it is high in calories, containing 100-200 calories per serving.

Cauliflower pizza crust

A simple, low-carb pizza crust can be made by mixing cauliflower, eggs, almond flour, salt, and spices. The mixture is then shaped into a crust and baked for approximately 15 minutes before adding toppings and sauces.

Zucchini pasta

Zucchini can be thinly sliced lengthwise and used as a low-carb alternative to pasta or pasta sheets in lasagna.

Almond flour pancakes

Pancakes can be made with almond flour, hazelnut flour, or acorn flour, along with coconut oil, water or almond milk, and a low-carb sweetener.

Sweet potato toast

Sweet potatoes can be sliced and toasted until brown on the outside and soft on the inside. Sweet potato toast can be topped with eggs and avocado or peanut butter, banana, and cinnamon.

Keto-friendly products

Keto dieters can now enjoy an explosion of keto-friendly product innovations, where popular carb-rich foods are substituted for low-carb alternatives.

Bread

Bread is ordinarily a no-no on the keto diet due to its high carbohydrate content. However, it is possible to buy or make your own keto-friendly bread.

When buying keto bread, it is important to read the nutrition label carefully. The bread should be low in net carbs and high in fibre. It should also be low in saturated fat and fit within your personal macronutrient goals.

Some keto-friendly bread options include:

• Sola Low Carb Sandwich Bread
• ThinSlim Zero Carb Bread
• SoLo Carb Country Bread
• Mikey’s Sandwich Bread
• Oasis Low Carb Flax Seed Bread
• Base Culture Low Carb Sandwich Bread
• Franz Keto Bread
• Julian Bakery Keto Thin Bread
• L'Oven Fresh Zero Net Carbs Wheat Bread
• ThinSlim Foods Love the Taste Bread

Other keto-friendly products

Other keto-friendly alternatives to bread include:

• Cloud bread or oopsie bread
• Eggplant disks
• Portobello mushroom burger buns
• Lettuce wraps
• Steamed collard greens
• Nori sheets
• Cauliflower pizza crust
• Zucchini pasta or lasagna
• Almond flour pancakes
• Sweet potato toast

Carbohydrates in bread

Bread is usually made from refined wheat, which is relatively high in carbohydrates. The amount of carbohydrates in bread depends on the flour used to make it. A typical slice of bread contains around 15-20 grams of carbohydrates. For example, white bread contains 15 grams of carbohydrates, wheat bread contains 14 grams, multigrain bread contains 18 grams, and rye bread contains 15 grams. Sourdough bread, which has a lighter colour similar to white bread, contains 18 grams of carbohydrates.

When following a low-carb or keto diet, it is important to limit carbohydrate intake to less than 50 grams per day for a ketogenic diet and less than 120-130 grams per day for a low-carb diet. As a result, a slice of bread, which typically contains around 15 grams of carbohydrates, may be difficult to fit into a keto diet. However, there are some low-carb bread alternatives available, such as cloud bread, eggplant disks, and Ezekiel bread, which has 15 grams of carbohydrates per slice.

The key components to look for when identifying keto bread are ingredients, net carbs, and high fibre content. Net carbs refer to the carbohydrates that are absorbed by the body and can be calculated by subtracting the fibre and sugar alcohols from the total carbohydrates listed on the nutrition facts label. Most people on a keto diet should aim to consume between 20-60 grams of carbohydrates per day, so choosing a keto bread with 8-10 total carbs per serving size is ideal.

In addition to the number of carbohydrates, it is also important to consider the glycemic index of the bread. The glycemic index measures the impact of a food on blood sugar levels, with lower glycemic index foods causing smaller increases in blood sugar. Sourdough bread, for example, has a lower glycemic index compared to other bread varieties due to its unique production process.

Overall, while bread typically contains a significant amount of carbohydrates, there are low-carb and keto-friendly alternatives available for those following a restricted carbohydrate diet.

Bread ingredients to avoid

When following a keto diet, it's important to be mindful of the ingredients in your bread to ensure it aligns with your dietary goals. Here are some ingredients that are typically not keto-friendly and should be avoided or at least limited:

Refined Wheat

Bread is traditionally made with refined wheat, which is relatively high in carbohydrates. This is why many keto dieters opt for alternative ingredients or bread substitutes. Reducing your carbohydrate intake is a fundamental principle of the keto diet, as it encourages your body to shift from glucose-based energy to burning fat for fuel.

Gluten

While gluten itself does not contain carbohydrates, it is often found in grain-based products like bread, and it can be problematic for some individuals. Gluten is a protein found in wheat, barley, and rye. Many people following a keto diet choose to avoid gluten because it can cause weight gain, bloating, and inflammation. Additionally, those with gluten intolerance or celiac disease must avoid gluten due to adverse health effects.

Vital Wheat Protein or Gluten

Some store-bought keto bread options may contain vital wheat protein or gluten, which can be counterintuitive to the keto diet. These ingredients are often added to improve the texture and structure of the bread but may defeat the purpose of choosing a keto-friendly option.

High-Carb Ingredients

When examining the ingredients list of bread, it's crucial to be mindful of high-carb ingredients. This includes various grains and starches, such as wheat, barley, and other refined carbohydrates. These ingredients can quickly push you over your daily carbohydrate limit, which is typically set at around 50 grams or less for a ketogenic diet.

Ultra-Processed Ingredients

It's worth noting that most traditional breads fall into the category of ultra-processed foods, which are generally discouraged in the keto diet. The keto philosophy emphasizes whole, unprocessed foods with low human interference. Therefore, it's best to opt for bread recipes or alternatives that utilize natural, whole-food ingredients.

Homemade keto bread

Keto bread is a great alternative to regular bread for those on a low-carb or ketogenic diet. While store-bought keto bread is available, making it at home ensures you know exactly what ingredients are used and allows you to control the texture and flavour. This guide will take you through the steps to make delicious, fluffy keto bread at home, as well as providing some tips and tricks to get the best results.

Ingredients

• Almond flour
• Coconut flour
• Baking powder
• Salt
• Eggs
• Olive oil or butter
• Sweetener (optional)
• Xanthan gum (optional)
• Cream of tartar (optional)

Method

• Preheat your oven to 180C/350F and line a loaf pan with parchment paper.
• Combine the almond flour, coconut flour, baking powder, and salt in a small bowl.
• In a separate bowl, whisk together the eggs, olive oil or melted butter, and sweetener (if using).
• Add the dry ingredients to the wet ingredients and mix until combined.
• Transfer the batter to the loaf pan and bake for 35-40 minutes, or until a toothpick inserted into the centre comes out clean.
• Allow the bread to cool completely before slicing and serving.

Tips and Tricks

• Use blanched almond flour for the best texture. Almond meal will result in a denser loaf.
• This recipe uses a lot of eggs, which can give the bread a strong egg flavour. To minimise this, use 6 egg whites instead of whole eggs, and save the yolks for making keto mayo.
• Be sure to use room-temperature eggs, as cold eggs won't whip as well.
• Avoid using a loaf pan bigger than 8x4 inches, as this will affect the rise and shape of the bread.
• Leave some parchment paper sticking out of the pan on all sides to make it easier to lift the bread out after baking.
• Keep an eye on the bread as it bakes, as oven temperatures and models can vary. Check the bread after 30 minutes, then every 3-4 minutes until it's done.
• This bread freezes well, so consider making a double batch and storing one loaf in the freezer for later.

Variations

• For a dairy-free version, substitute the butter with unrefined coconut oil.
• Add some Italian herbs to the batter for a savoury twist.
• Top the bread with cheese before baking for a cheesy treat.

Storage

Keto bread should be stored in the refrigerator, covered, at all times. It will keep for up to 2 weeks in the fridge and up to 6 months in the freezer.

Frequently asked questions