Brenda Khan
Breadcrumbs are a big no-no on the ketogenic diet, but that doesn't mean you have to give up your favourite recipes. There are several keto-friendly substitutes that can be used in their place, each with its own unique taste and texture. These substitutes are low-carb and packed with health benefits, helping you reach optimal health while maintaining ketosis. So, whether you're a keto beginner or a seasoned pro, these alternatives will ensure you don't feel deprived while sticking to your diet.
| Characteristics | Values |
|---|---|
| Substitutes for breadcrumbs on a ketogenic diet | Pork rinds, Parmesan cheese, almond flour, hemp hearts, flaxseed, gluten-free breadcrumbs, ground nuts, poppy seeds, and low-carb vegetables |
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What You'll Learn
Pork rinds
When using pork rinds as a substitute for breadcrumbs, it is recommended to crush them up at home using a blender or by hand, rather than grinding them in a food processor, to create a greater range of texture. It is also suggested to opt for a brand that uses humanely raised and antibiotic-free pork.
Some people may not prefer pork rinds due to their smell or the challenge of finding humanely raised options. However, they are a versatile and tasty option for those following a keto diet who are looking to replace breadcrumbs in their recipes.
In addition to pork rinds, other substitutes for breadcrumbs on a keto diet include almond flour, Parmesan cheese, flaxseed, and psyllium husk powder.
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Parmesan cheese
When using Parmesan cheese as a substitute for breadcrumbs, it is recommended to first dip your food in an egg wash or butter so that the cheese sticks to your food. You can also use oil. For example, to make keto chicken parmesan, you can dip chicken breasts into a beaten egg mixture, coat them with a mixture of parmesan cheese, garlic powder, onion powder, and almond flour, and then fry them in oil.
You can also try using a combination of pork rinds, Parmesan cheese, flaxseed flour, and almond meal to coat your food. This will give you a nice crunch and a lot of different flavours.
When buying Parmesan cheese, you can find fresher grated Parmesan or Romano without additives like cellulose at grocers with a fine-cheeses section, such as Trader Joe's, Whole Foods, local co-ops, and health-food grocers.
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Almond flour
When using almond flour as a substitute for breadcrumbs, you can season it to fit any meal. For example, coating chicken in an egg wash (or butter) and golden flaxseed before frying it can help give it the look of regular breaded chicken. This is a great option if you are new to the keto diet and still getting used to the change.
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Hemp hearts
There are a variety of ways to make keto-friendly porridge with hemp hearts. They can be combined with chia seeds, unsweetened shredded coconut, erythritol or stevia, almond butter, and almond milk. Cinnamon can be added for flavour and to help stabilise blood sugar levels.
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Lettuce wraps
Substituting breadcrumbs with lettuce wraps is a great option for those on a ketogenic diet. Lettuce wraps are a fun, delicious, and easy way to cut down on carbs without compromising on taste and texture. With around 15 varieties of lettuce, you can experiment with different types to find your preference.
Iceberg lettuce is a popular choice due to its higher water concentration, providing a cool, crisp crunch that contrasts the soft, soggy texture of bread. Its curved leaves make it easy to roll up, and its flexibility means it won't break easily. If you're looking for something with a little more fibre, try cabbage wraps. They require a bit more preparation, as the leaves need to be boiled to make them flexible, but they are a great option for thicker fillings.
For a more durable wrap that will last longer before consumption, consider using collard greens. You can gently steam or blanch the leaves to make them pliable. If you're looking for a wrap with a natural fold, try romaine lettuce, which has a crisp ridge in the centre that makes it perfect for tacos.
When it comes to fillings, the possibilities are endless. Load up on rich meats like chicken, turkey, shrimp, tuna, or beef. Vegetarians can enjoy lettuce wraps too, with options like tofu or mushrooms. Don't forget to add some cheese, such as freshly grated Parmesan, to enhance the flavour and keep you feeling satisfied. With so many options, you can easily customise your lettuce wraps to fit your taste preferences and dietary needs while sticking to your ketogenic diet.
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Frequently asked questions
Some keto-friendly substitutes for breadcrumbs include pork rinds, almond flour, Parmesan cheese, flaxseed, hemp hearts, and crushed nuts.
Pork rinds can be crushed and used as a crunchy coating for meat or other recipes. They are high in fat and contain no carbs, making them a keto-friendly option.
In addition to the substitutes for breadcrumbs listed above, some keto dieters use low-carb vegetables such as lettuce wraps, nori sheets, or grilled veggies in place of bread. Rich and gooey cheese is another option for replacing bread in recipes such as pizza dough or crackers.
