Leena Watts
The ketogenic diet involves drastically reducing your intake of carbohydrates, which means that bread, which is typically high in carbs, is off the menu. However, this does not mean that you have to give up bread completely. There are several alternatives to traditional bread that can be enjoyed on a keto diet, such as cloud bread, cauliflower bread, and gluten-free bread made with almond or coconut flour. These alternatives can be bought from stores or made at home, and they allow people to continue enjoying their favorite bread-based foods while sticking to their keto diet.
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What You'll Learn
Keto-friendly bread alternatives
There are many keto-friendly bread alternatives that can help satisfy your bread cravings while sticking to a keto diet. Here are some options to consider:
Cloud Bread
Cloud bread, also known as oopsie bread, is a popular choice among keto dieters. It is made by whipping egg whites and folding in egg yolks, cream cheese, and salt. Baked in the oven, it forms a versatile bread alternative that can be used for sandwiches or as an English muffin replacement. Cloud bread is protein-rich and has a light, fluffy texture.
Ezekiel Bread
Ezekiel bread is a healthier alternative to traditional bread. It gets its name from a Bible verse that mentions an ancient process of bread-making. This bread is suitable for those following a keto diet and can be used for sandwiches.
Cauliflower Bread
Cauliflower can be used as a base for bread alternatives. For example, you can make a cauliflower pizza crust by mixing steamed, shredded cauliflower with eggs, almond flour, and spices. Cauliflower bread can also be used for sandwiches, tortillas, or mini pizzas.
Sweet Potato Toast
Sweet potato slices can be a great alternative to bread. Cut sweet potatoes into thin slices, toast them until they are brown and soft, and then top them with savoury or sweet toppings such as eggs, avocado, peanut butter, or cinnamon.
Keto Bread
There are also commercial keto bread options available in stores or online. These breads are typically made with alternative flours like almond flour, coconut flour, or wheat flour, and have higher fibre, lower carbs, and more protein than standard bread. Some brands to look for include SoLO, Franz, and Sami's.
In addition to these options, you can also get creative and use Portobello mushrooms as burger buns, nori sheets for wraps, or iceberg lettuce leaves as tortilla wrap substitutes. Remember that when making your own keto bread, it's important to follow recipes precisely and choose tried-and-true recipes to ensure the best results.
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Gluten-free alternatives
Cauliflower bread can be used as a base for sandwiches, tortillas, or mini pizzas. To make it, process a head of cauliflower until it resembles rice, steam it, drain it, and mix it with eggs, almond flour, salt, and spices.
Sweet potato toast is another gluten-free option. Cut a sweet potato into 1/4-inch slices and toast them until they are brown on the outside and soft on the inside. Top with savory or sweet toppings such as eggs, avocado, peanut butter, banana, and cinnamon.
There are also commercial keto bread options available that are gluten-free and made with alternative flours such as almond flour, coconut flour, or flaxseed meal. These can be found at health food stores, regular grocery stores, and online.
When making keto bread at home, it is important to use leavening ingredients such as baking soda, baking powder, or cream of tartar to give the bread a light and fluffy texture. Additionally, ingredients like psyllium husk, flaxseed, and almond flour can add fiber to the bread, while ingredients like honey can add a touch of sweetness. It is also important to follow the recipe exactly when making keto bread to ensure the right texture and taste.
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Low-carb bread recipes
If you're craving bread while on a keto diet, there are several low-carb bread alternatives you can try. These include cloud bread, cauliflower bread, sweet potato toast, and Portobello mushroom buns. You can also find commercial keto bread options at some stores, or you can make your own keto bread at home.
Cloud Bread
Cloud bread, or oopsie bread, is a popular protein-rich alternative to regular bread. It can be used as a sandwich base or an English muffin replacement. Here's a simple recipe for cloud bread:
- Preheat your oven to 300°F.
- Line a baking sheet with lightly greased parchment paper.
- Separate 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 a pinch of salt.
- Fold the egg whites into the second bowl, being careful not to deflate them.
- Scoop the mixture into bun-sized portions on the baking sheet and bake for about 30 minutes, or until golden.
Chia Almond Bread
This bread has a texture similar to whole-wheat bread and can be baked as a loaf or rolls. It's gluten-free, keto-friendly, and delicious with sweet or savoury toppings. Here's the recipe:
- Line a small loaf tin (450ml capacity) with parchment paper.
- In a bowl, mix eggs and quark with an electric mixer until smooth.
- Add almond flour or ground almonds, coconut flour, baking powder, and salt. Mix until fully combined.
- Add chia seeds, psyllium husks, and optional sunflower seeds.
- Fill the dough into the loaf tin and let it rest for 15 minutes to allow the psyllium and chia to absorb the liquid.
- Sprinkle sunflower seeds on top (optional).
- Preheat the oven to 170°C/340°F.
- Bake for around 45 minutes, or until the top is lightly browned and a knife inserted comes out clean.
Keto Bread with Almond Flour
This recipe yields a light, fluffy, and grain-free bread with only 2 grams of net carbs per serving. It's perfect for sandwiches, toast, and more. Here's how to make it:
- Preheat your oven to 180°C/350°F.
- Line an 8 x 4-inch loaf pan with parchment paper, leaving an inch on all sides for easy removal.
- In a small bowl, mix almond flour, baking soda, and salt.
- In a large mixing bowl, whisk together eggs, olive oil, maple syrup, and apple cider vinegar.
- Gently stir the dry ingredients into the wet mixture until combined.
- Transfer the batter to the lined pan.
- Bake for 35 minutes, or until a skewer inserted comes out clean.
- Let the bread cool completely before slicing and serving.
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Store-bought keto bread
If you're craving bread while on a keto diet, there are several store-bought keto bread options available. Most store-bought keto bread falls into the "dirty keto" category, so it's important to check the ingredients and nutritional values before purchasing. Here are some popular options for store-bought keto bread:
ALDI: ALDI offers a reliable selection of low-carb bread options, including bagels, buns, dinner rolls, and sliced bread. Their keto bread is affordable, usually costing less than $5. It has 0g net carbs, 1g of fat, and 5g of protein per slice, and is made from almond flour, coconut flour, eggs, and flaxseed meal. However, some people may not prefer the taste of ALDI's keto bread.
Sola: Sola is a popular brand of keto bread that can be found at various retailers like Walmart, Costco, and Sam's Club. They offer different varieties, including Harvest Wheat, Artisan Rye, and Country White. Sola bread contains a small amount of flour and provides 3g net carbs, 1.5g of fat, 2g of fiber, and 5g of protein per slice.
Carbonaut: Carbonaut keto bread is available at Target in the bakery section. It is priced at around $6.49 per loaf and toasts up nicely, resembling regular high-carb bread. It can be used for grilled sandwiches.
Franz/Keto Culture Baking: Franz keto bread is another excellent option, with a texture and taste similar to regular bread. Each slice contains 0g net carbs, 1.5g of fat, 12g of fiber, and 4g of protein. Franz also offers keto burger buns.
Sami's 7-grain loaf: Sami's 7-grain loaf is made with almond and soy flour, along with small amounts of wheat and oats. It contains 2g net carbs, 4g of fat, 8g of fiber, and 3g of protein per slice. It is an all-natural product, free from preservatives and additives.
In addition to these options, Amazon offers a wide variety of keto bread products, including popular brands like Sola, Carbonaut, and Hero Bread. However, online prices may be higher than in-store options.
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Non-bread substitutes
There are several non-bread substitutes that you can eat on a keto diet when you're craving bread. Here are some options:
Cloud Bread
Cloud bread, or oopsie bread, is a popular choice among keto dieters. It is made by whipping egg whites and folding in egg yolks, cream cheese, and salt. This protein-rich alternative can be used as a sandwich base or an English muffin replacement. It has a light and fluffy texture similar to traditional bread.
Ezekiel Bread
Ezekiel bread is a healthier alternative to regular bread. It is made using a biblical recipe that does not contain refined wheat, resulting in a lower carbohydrate content. It is a good option for those seeking a gluten-free alternative.
Cauliflower Bread
Cauliflower can be transformed into a versatile bread substitute. For a simple pizza crust, blend cauliflower until it resembles rice, steam it, and then mix it with eggs, almond flour, salt, and spices. You can also use cauliflower bread as a base for sandwiches or tortillas.
Sweet Potato Toast
Thin slices of sweet potato can be toasted and used in place of bread. They pair well with both savoury and sweet toppings, such as eggs, avocado, peanut butter, banana, and cinnamon.
Portobello Mushrooms
Portobello mushrooms make an excellent bread substitute for burgers. Brush them with olive oil, roast them in the oven, and then fill them with your favourite burger ingredients.
Nori Sheets
Nori sheets can be used as a wrap base and pair well with fillings like hummus and eggs. However, it is important to keep the filling separate until mealtime to prevent the nori from becoming soggy.
Keto-Friendly Commercial Breads
Several brands offer keto-friendly bread options made with alternative flours like almond flour, coconut flour, and flaxseed meal. These breads typically have lower net carbs and higher protein and fibre content than traditional bread. Examples include SoLo, Franz, and Sami's 7-grain loaf.
High-Protein, High-Fat Foods
Increasing your protein and fat intake while lowering starchy carbohydrates can help reduce bread cravings over time. Options like eggs, meat, and bacon can curb your appetite and make you feel fuller for longer.
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Frequently asked questions
Some quick keto bread options to curb bread cravings include cloud bread, cauliflower bread, and Portobello mushroom buns. Cloud bread is made from whipped egg whites and can be used for sandwiches. Cauliflower bread can be used as a base for sandwiches or tortillas, or loaded with toppings for a mini pizza. Portobello mushrooms can be brushed with olive oil and roasted in the oven before filling with burger ingredients.
Some keto-friendly bread alternatives include nori sheets, sweet potato slices, and gluten-free bread. Nori sheets can be used to make wraps, but it is important to keep the filling separate until eating to prevent sogginess. Sweet potato slices can be toasted and topped with savory or sweet toppings such as eggs, avocado, peanut butter, banana, and cinnamon. Gluten-free bread options are available, but it is important to read the labels as some gluten-free products may contain higher levels of carbohydrates.
To manage bread cravings on a keto diet, it is recommended to increase your protein and fat intake while lowering starchy carbohydrates and sugar products. Eating more eggs, meat, vegetables, and healthy oils can help reduce cravings over time. Additionally, understanding that bread is addictive and depletes nutrients can help shift your mindset away from craving it.
