Keto-Friendly Bread Substitutes: What To Use Instead Of Bread

The Ketogenic Diet is a low-carbohydrate method of eating. For those who love bread, there are several keto-friendly bread alternatives available. These include cloud bread, almond flour bread, and low-carb tortillas. Some people also recommend using lettuce leaves, collard greens, or nori sheets as a substitute for bread when making sandwiches or wraps.

Keto-friendly bread recipes

The Ketogenic Diet is a low-carbohydrate method of eating. It can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues.

Bread usually contains refined wheat, which is high in carbohydrates. So, people on a keto diet often look for alternatives. Here are some keto-friendly bread recipes and ideas:

Cloud Bread

Cloud bread, or oopsie bread, is a protein-rich alternative to regular bread. It's simple to make and can be used for sandwiches or as an English muffin replacement. Here's a basic recipe:

• Preheat the oven to 300°F. Line a baking sheet with lightly greased parchment paper.
• Separate 3 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 separate bowl, mix the egg yolks with 3 ounces of cream cheese and a pinch of salt.
• Fold the egg whites into the second bowl, being careful not to knock the air out of them.
• Scoop the mixture into bun-sized dollops on the baking sheet and bake for about 30 minutes, until golden.

Ezekiel Bread

Ezekiel bread is a healthier type of bread that contains organic grains and legumes, such as sprouted wheat, barley, beans, lentils, millet, and spelt. It gets its name from a Bible verse that mentions an ancient process of bread-making. While Ezekiel bread is high in carbohydrates, it may be suitable for a low-carb diet in moderation. However, it's not gluten-free, so it's not suitable for people with celiac disease or gluten sensitivity.

Almond Flour Bread

Here's a recipe for a soft, airy keto bread using almond flour:

• Preheat the oven to 325°F and line an 8 1/2 x 4 1/2-inch loaf pan with parchment paper.
• Combine 1 cup of almond flour, 1/4 cup of coconut flour, 2 teaspoons of baking powder, 1/4 teaspoon of sea salt, and optional sweetener, xanthan gum, and cream of tartar in a food processor. Pulse until combined.
• Add 1/3 cup of melted butter and pulse until crumbly.
• In a separate bowl, beat 12 large egg whites with a hand mixer until stiff peaks form.
• Add half of the stiff egg whites to the food processor and pulse until just combined.
• Gently fold the mixture from the food processor into the remaining egg whites until no streaks remain.
• Transfer the batter to the loaf pan and bake for about 40 minutes, until the top is golden. Then, tent with foil and bake for another 30-45 minutes. The internal temperature should reach 200°F.
• Let the bread cool completely before slicing.

Low-Carb Tortillas

Low-carb tortillas or wraps are a popular alternative to bread for sandwiches or tacos. Look for options with a low net carb count, such as Mission Carb Balance tortillas or La Banderita Carb Counter tortillas.

Chaffles

Chaffles are another bread alternative made with eggs and cheese. You can also add almond flour, baking powder, and your favorite seasonings. Simply mix the ingredients and cook them in a waffle maker.

Other Alternatives

• Portobello mushroom caps can be used as burger buns.
• Large leaves of iceberg, romaine, or red leaf lettuce can be used as wraps or taco shells.
• Steamed collard greens or blanched cabbage leaves can be used for wraps or dumplings.
• Nori sheets can be used for wraps, but they can get soggy quickly.
• Cauliflower pizza crust: Process cauliflower in a food processor, mix with eggs, almond flour, and seasonings, and bake until crispy.
• Sweet potato toast: Cut sweet potato into 1/4-inch slices and toast until soft. Top with avocado, peanut butter, or other toppings.

Store-bought keto bread

There are many store-bought keto bread options available. Here are some of the most popular ones:

Aldi Keto Bread

This bread has received many positive reviews online. It has zero net carbs per slice and costs around $4. Some people say it tastes like damp sawdust if it's not toasted, but overall, it is a good option for those on a keto diet.

Arnold's Keto Bread

This bread has 11g of carbs per slice, which is still quite high for a keto diet. However, if you subtract the fibre, it comes down to 3g per slice. It is a good option for those who want to stick to their regular sandwich routine.

Franz Keto Bread

This bread is available at Costco and is made by Franz. It doesn't taste exactly like regular bread, but it does the job. It is useful to have in your "rotation" when you don't feel like cooking and just want to make a simple sandwich.

Aunt Millie's Carb Smart Bread

This bread tastes exactly like normal bread and doesn't spike your blood sugar. It is a good option for those on a keto diet who want to enjoy a sandwich without worrying about their blood sugar levels.

Healthy Life Keto Bread

This bread has zero net carbs and 30 calories per slice. It has a good texture and taste and is a good option for those on a keto diet.

Costco Keto Bread

Costco offers a keto bread that is decent, according to some reviews. It works well for grilled cheese sandwiches or patty melts, but it might not be the best option for those who prefer soft white bread.

In addition to these options, there are also some keto-friendly tortillas and wraps available in stores, such as the Mission Carb Balance tortillas and La Banderita Carb Counter tortillas, which can be used as substitutes for bread in sandwiches or wraps.

Bread alternatives for sandwiches

The Ketogenic Diet is a low-carbohydrate method of eating that can help with weight loss and several health issues. For those on a keto diet, bread is usually off the menu, but there are several alternatives that can allow people to continue enjoying sandwiches.

Cloud bread

Cloud bread, or oopsie bread, is a protein-rich alternative to regular bread. It is very popular with low-carb and keto dieters and makes an excellent sandwich base. It is also simple to make.

Ezekiel bread

Ezekiel bread is a healthy bread that contains organic grains and legumes, including wheat, barley, beans, lentils, millet, and spelt. The grains are allowed to sprout before the flour-milling process, which increases the nutrients available in the bread and reduces the impact that the carbohydrates have on blood sugar. However, as Ezekiel bread contains wheat and barley, it is unsuitable for people with non-celiac gluten sensitivity or celiac disease.

Lettuce wraps

Big iceberg lettuce leaves can make fresh, flexible wraps. The outermost leaves are the largest and most flexible and are perfect for making mini burritos. Many lettuces, such as iceberg, romaine, or red leaf, are also suitable for use as low-carb taco shell alternatives.

Portobello mushroom buns

Large grilled or baked portobello mushrooms can be used in place of bread. They can be added to the grill during barbecue season to make low-carb burger bun substitutes.

Eggplant disks

People can cut the large end of an eggplant into disks that are one inch thick, season them, and then grill or bake them. Once they have cooled, these disks can be the base for a burger. For a deli-style sandwich, cut the eggplant lengthwise to form larger slices.

Low-carb tortillas

Low-carb tortillas are a good alternative for those who want to make wraps or sandwiches. They are also suitable for making mini tacos or soft tacos.

Wrap and tortilla alternatives

Lettuce

Large iceberg lettuce leaves make for fresh and flexible wraps. The outermost leaves are the largest and most flexible, making them perfect for mini burritos. Other types of lettuce, such as romaine and red leaf, can be used as taco shells. Many people prefer romaine lettuce for this purpose, as the crisp ridge in the centre of the lettuce provides a natural line to fold the taco.

Steamed Collard Greens

A gently steamed collard green leaf is a more durable option for wraps and may provide some extra nutrients. Collard greens are generally less likely to break than lettuce leaves, so opt for this alternative if your wrap needs to last a while before consumption.

Cabbage

A steamed or blanched cabbage leaf is an ideal wrap for small, flavourful items, such as wontons, spring rolls, and dumplings.

Nori Sheets

Nori sheets are easy to use for wraps and have a slightly salty taste. They pair well with a range of foods, including hummus and eggs. However, nori sheets can become soggy quickly, so it is best to keep them separate from the filling until it is time to eat.

Other alternatives for bread products

While there are many alternatives to bread products, some people may miss eating their favourite comfort foods. Here are some healthy replacements that may help satisfy any cravings:

• Cauliflower pizza crust – This simple, low-carb pizza crust is made from a base of cauliflower and eggs.
• Zucchini pasta – Thinly sliced zucchini can be used as a low-carb alternative to pasta and can also be used to make lasagne.
• Almond flour pancakes – For those who like to satisfy their sweet tooth with a baked product, pancakes can be made with almond flour, hazelnut flour or acorn flour.
• Sweet potato toast – Sweet potato slices can be toasted and topped with a variety of savoury and sweet toppings, including eggs and avocado, or peanut butter, banana and cinnamon.

Frequently asked questions