Keto-Friendly Bread Alternatives: Delicious Carb Substitutes

The ketogenic diet is a low-carbohydrate method of eating that has been known to help people with diabetes, epilepsy, autoimmune disorders, and hormonal imbalances, among other issues. For those on the keto diet, bread is typically off the table, as it usually contains refined wheat, which is relatively high in carbohydrates. However, there are several alternatives to bread that can be used in sandwiches and other dishes. These include cloud bread, cauliflower pizza crust, almond flour pancakes, and zucchini pasta. In addition, some keto-friendly bread recipes are available online, which typically use almond flour, coconut flour, and eggs as their primary ingredients.

Cloud bread

Ingredients:

• 3 large eggs, at room temperature
• 3 oz (85 g) of cream cheese or mascarpone, softened
• 1/8 tsp cream of tartar (optional)
• 1/8 tsp sea salt

Instructions:

• Preheat your oven to 300°F (149°C). Line a baking sheet with parchment paper and grease it lightly.
• Separate the egg whites and yolks into two bowls.
• In a large bowl, use an electric mixer to beat the egg whites and cream of tartar until stiff peaks form. This step is crucial, and the mixture should be very firm.
• In a separate bowl, beat the cream cheese, egg yolks, and sea salt until smooth.
• Gradually fold the egg whites into the cream cheese mixture using a spatula. Be careful not to break down the air bubbles in the whites.
• Spoon the batter onto the prepared baking sheet to form 6 circular discs.
• Bake for 25-35 minutes, or until the bread is golden brown.
• Let the cloud bread cool on the baking sheet for a few minutes, then transfer to a cooling rack to cool completely before serving.

Tips for making cloud bread:

• Lining the pan with parchment paper is crucial to prevent sticking. Avoid using foil, as the bread will stick to it.
• Use room temperature ingredients for easier mixing and better results.
• Beat the egg whites longer than you think you need to. Stiff peaks are essential for the bread to rise and maintain its shape.
• Ensure your bowl and mixer are free of any fat residue before beating the egg whites, as this can prevent stiff peaks from forming.
• When combining the yolk and egg white mixtures, use a gentle folding motion to avoid deflating the whites.
• Monitor the bread during baking, as it can go from done to burned quickly.

Lettuce wraps

Choosing the Right Lettuce

Not all lettuce varieties are created equal when it comes to making wraps. The key is to choose lettuce leaves that are large and pliable enough to hold your filling without falling apart. Here are some of the best options:

• Green Leaf or Romaine Lettuce: These lettuces offer pliable leaves that are easy to roll. They provide a crisp texture and a mild flavour, making them perfect for wraps.
• Iceberg Lettuce: With its higher water content, iceberg lettuce adds a refreshing crunch to your wrap. Its leaves are curved, making it easy to roll, but it may be a bit flimsier than other varieties.
• Butter Lettuce: This variety has firmer leaves that are more tear-resistant, making it ideal for heartier or saucier fillings. Its natural concave shape also makes wrapping and eating less messy.

Preparing the Lettuce Wraps

To prepare your lettuce wraps, follow these simple steps:

• Place a large piece of parchment paper on your work surface.
• Layer several lettuce leaves (about 5-8, depending on their size) in the middle of the parchment paper, leaving no gaps.
• Add your desired fillings to the middle of the lettuce wrap. Get creative with your fillings, such as turkey, ham, bacon, cheese, cucumbers, avocado, and tomatoes.
• Spread your favourite condiments, such as mayonnaise and Dijon mustard.
• Once you've added all your fillings, use the parchment paper to roll the wrap tightly, tucking in the sides as you go. It's similar to wrapping a burrito or rolling sushi.
• After the wrap is rolled, tuck the parchment paper tightly around it.
• Use a serrated knife to cut the wrap in half, if desired.

Customising Your Lettuce Wraps

The beauty of lettuce wraps is that you can customise them to your taste preferences and dietary needs. Here are some filling ideas to get you started:

• Tuna salad
• Egg salad
• Ham and cheese
• Chicken salad
• Chicken lettuce wraps
• Chili lime steak lettuce wraps
• Teriyaki chicken lettuce wraps
• Shrimp lettuce wraps

Tips for Success

• Freshness is key: For the best results, it's recommended to roll your lettuce wraps on the day you plan to eat them. If you're preparing them in advance, store the ingredients separately and assemble just before serving.
• Get creative: Experiment with different fillings and combinations to find your favourite flavour profiles.
• Think beyond lunch: Lettuce wraps make a great light dinner option or a healthy snack.
• Add crunch: If you prefer a crispy texture, lightly toast or grill your lettuce leaves before filling them.

Cauliflower pizza crust

Ingredients

• Cauliflower (riced or florets)
• Cheese (mozzarella, parmesan, soft goat cheese, or cheddar)
• Eggs
• Spices (Italian seasoning, onion powder, garlic powder, garlic salt, oregano)
• Coconut flour or almond flour
• Olive oil cooking spray

Method

• Preheat the oven to 400-450°F.
• Rice the cauliflower using a food processor or box grater.
• Microwave or sauté the cauliflower rice for 5-10 minutes to soften it.
• Drain the cauliflower rice by squeezing out the excess moisture using a nut milk bag, dish towel, or paper towels. This step is crucial to ensure a crispy crust.
• In a large bowl, mix the cauliflower rice with the cheese, egg, and spices.
• Line a baking sheet or pizza pan with parchment paper and spray with olive oil.
• Spread the dough onto the pan and shape it into an even circle, about 9-12 inches in diameter.
• Bake the crust for 20-25 minutes, or until golden.
• Add your desired pizza toppings and bake for an additional 5-10 minutes.
• Enjoy your delicious and healthy keto-friendly pizza!

Tips:

• Use parchment paper instead of tinfoil or a well-oiled baking dish to prevent sticking.
• Ensure the cauliflower is thoroughly dried before mixing the dough.
• Make the crust as thin as possible for a crispier texture.
• For an extra crispy crust, bake it on a pizza stone instead of a baking sheet.
• Freeze any leftover pizza or crust for future meals.

Almond flour pancakes

Ingredients

• 2 cups of almond flour (use hazelnut or acorn flour instead if preferred)
• 1/4 cup coconut oil
• 1/2 cup water or almond milk
• Preferred low-carb sweetener, such as xylitol, erythritol, or stevia, to taste

Method

• 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 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.

Tips

• For fluffier pancakes, try adding a small amount of vinegar (up to 1 tablespoon) or use baking powder instead of soda.
• Another way to get fluffier pancakes is to add the egg yolks directly into the batter and beat the egg whites in a separate bowl. After the egg whites have reached soft peaks, gently fold them into the batter.
• The pancakes can be frozen and reheated in the microwave for about 20 seconds on high for each serving.
• Larger batches can be placed in the oven at 350°F for about ten minutes.

Sweet potato toast

• Avocado with lime juice and sliced tomatoes
• Cream cheese with smoked salmon, lox, or strawberry jam
• Peanut butter with banana slices and pecans
• Hummus and sliced cucumbers with red onion
• Fried egg with everything bagel seasoning
• Bacon, lettuce, and tomato

Ingredients:

• 1 large sweet potato
• Avocado oil or extra virgin olive oil
• Salt and pepper (optional)

Instructions:

• Preheat your oven to between 350°F and 400°F.
• Wash and scrub the sweet potato, then dry it with a towel.
• Cut off the ends of the sweet potato, then slice it lengthwise into slabs that are roughly 1/4" to 1/2" thick.
• Place the sweet potato slabs in a single layer on a baking sheet lined with parchment paper.
• Drizzle or brush the slabs with avocado oil or olive oil on both sides.
• Bake in the oven for 15-20 minutes, or until the sweet potato is tender and easily pierced with a fork.
• Allow the sweet potato toast to cool slightly before adding your desired toppings.

You can also reheat leftover sweet potato toast in a toaster or toaster oven for a quick and easy breakfast. Simply pop the slices into the toaster and toast until they are warm and slightly crispy around the edges. Then, add your favourite toppings and enjoy!

Frequently asked questions