For those following a ketogenic diet, the simple pleasure of enjoying a sandwich or a slice of toast can seem like a distant memory. Sticking to a keto diet typically means sticking to 50 grams of carbs a day, max. Fortunately, the market for keto-friendly bread has exploded, offering a variety of options that cater to low-carb lifestyles. This article explores the world of keto bread, providing reviews of popular brands, discussing what to look for in a good keto bread, and addressing common misconceptions.
What is Keto Bread?
Keto bread is specifically designed to be low in carbohydrates, making it suitable for individuals adhering to a ketogenic diet. Following a keto diet typically means sticking to 50 grams of carbs a day, max. Traditional bread is high in carbs, with a typical slice of white bread containing around 14 grams of carbs and less than 1 gram of fiber, while whole wheat offers slightly better numbers at around 12 grams of carbs and 2 grams of fiber. Keto bread aims to significantly reduce the carb content while often increasing the amount of fiber and protein.
Net Carbs Explained
Many keto-friendly foods, including bread, advertise their carb content through something called “net carbs.” That’s total carbs minus the amount of fiber and certain sugar alcohols, on the basis that they won’t be absorbed or metabolized by the body. Net carbs are calculated by subtracting the grams of fiber and certain sugar alcohols from the total carbohydrate content since fiber is a form of carbohydrate that doesn’t affect blood sugar levels, as the body can’t digest it. For example, a keto bread slice might contain 10 grams of total carbs but only 1 gram of net carbs due to its high fiber content.
However, it's important to note that the science behind "net carbs" is pretty murky-the term “net carbs” is not recognized by the FDA or the American Diabetes Association as a legitimate nutritional measuring tool. Despite this, net carbs are the benchmark most keto dieters use for grocery shopping.
What to Look for in Keto Bread
When choosing keto bread, several factors come into play, including taste, texture, ingredients, and nutritional value.
Read also: Easy Low-Carb Cheese Crackers
Taste and Texture
The best keto bread doesn’t taste like a foot. Yep. That’s the bar. One of the biggest challenges in creating keto bread is replicating the taste and texture of traditional bread. Many early versions of keto bread suffered from a chalky or dry consistency and an unpleasant aftertaste. The ideal keto bread should have a soft but sturdy texture, be springy but not too squishy, and satisfying to tear.
When it comes to the best keto white bread, the blander, the better, quite honestly. Keto bread has a very unfortunate tendency to end on a sour, bitter funk. The less of that, the more we like it. For other types of bread, like seeded and sweet keto breads, we do look for nice additional flavors that help mask or reroute that funky aftertaste into something pleasant.
Ingredients
Many brands claim to make keto bread, but they use products that trigger inflammation. The ingredients used in keto bread vary widely. Common ingredients include almond flour, coconut flour, egg whites, psyllium husk, and various fibers. Some brands also incorporate wheat gluten, wheat starch, and wheat protein to achieve a more bread-like texture. It's essential to check the ingredient list for any potential allergens or undesirable additives like artificial preservatives, colors, or flavors, and high fructose corn syrup.
Nutritional Value
Besides being low in carbs, a good keto bread should offer other nutritional benefits. Look for bread that is a good source of fiber, as fiber aids in digestion and helps you feel full. Some keto breads are also enriched with protein. Additionally, a cholesterol-free food is a plus. Pay attention to the calorie count per slice to ensure it aligns with your daily caloric goals.
Keto Bread Brands: A Review
With so many keto bread options available, it can be challenging to choose the right one. Here's a look at some popular brands and their offerings:
Read also: Keto Calorie Counting: A Detailed Guide
Dave’s Killer Bread
Rather than relying on any highly modified ingredients or a proprietary fiber blend, this bread from Dave’s Killer gets its lower-carb nutritional profile because it’s simply sliced into thinner pieces. This was a favorite of the loaves tested. It has the full, well-rounded flavor of high-quality seeded wheat bread and a toothsome, hearty texture.
Sola
Sola offers several low-carb bread options, including a sweet oat flavor, which is topped with whole rolled oats and made with a blend of various fibers, including flaxseed, citrus, and vegetable fiber. With just 9 grams of carbohydrates and 40 calories per slice, this is the lowest-carb option tasted. It has a nice subtle sweetness with just 1 gram of sugar per slice, and a warm, cozy oaty flavor that’s delicious toasted with butter. The texture was also surprisingly similar to regular sliced oat bread, despite the long list of fiber-laden ingredients. Sola really nailed the texture of genuine bread when it set out to make a keto bread-it also doesn’t turn to dust in your mouth! Bless Sola for figuring out how to make keto bread that actually eats like bread. Where other keto breads are made with things like almond flour, egg whites, and pea protein, three of Sola’s top ingredients (besides water and oil) are wheat gluten, wheat starch, and wheat protein. That has to help its cause!
Another option is Sola Sweet & Buttery, this is quite good, too. It’s kind of like their take on a Hawaiian sweet bread, but with just 2 grams of net carbs per slice.
Great Low Carb Bread Company
The Great Low Carb Bread Company has been making the best tasting keto bread since before keto was cool. This company offers a wide range of keto-friendly products, including bread, bagels, and snacks.
The products don’t have a strange aftertaste and help you beat carb cravings with high-quality ingredients. The taste is yummy. It’s also super easy to make. It’s best to buy enough for a few weeks and put them in the freezer. The ordering process is exciting because Great Low Carb Bread offers so many options to choose from.
Read also: Magnesium Supplements for Keto
Nature’s Own
Nature’s Own brand has a line of keto-friendly products including sliced white bread, hot dog rolls, and hamburger rolls. Nature’s Own White Bread is pretty comparable to other brands, with the added bonus of being much more affordable. It was a pretty close call; the flavor is neutral and remarkably close to a basic white bread. It came down to some small flavor nuances, and the fact that the slices here are a little thicker than I’d probably go for in a keto bread.
Arnold
This sliced white bread from Arnold is among the lowest in carbohydrates per slice, at just 10 grams (of which 9 grams come from dietary fiber). However, the flavor of this loaf pretty strange. The bread has a fibrous, oddly chewy texture and an artificial taste.
Hero
Keto bread has come a long way. Hero’s Classic White Bread is a testament to that. Each slice is incredibly soft and fluffy, almost cloudlike, but with a nice density that reminds me of potato bread. The aftertaste is so incredibly, beautifully bland. That’s pretty impressive for a loaf that claims to have 0 net carbs (11 grams of regular carbs, but still). If you can afford it, I think the flavor is worth it, but our more affordable recs will absolutely get the job done, too.
Aside from traditional sliced bread, Hero boasts a bevy of scrumptious items, including flaky croissants, classic burger buns and even cheddar biscuits. The company has made a commitment to incorporating plant-based protein, rich in prebiotics, and -- best of all -- with no added sugar. Consider them to be the gold standard in this increasingly popular market.
Kroger Carbmaster
These just taste like a fairly bland, nicely soft hot dog bun. These have a net carb total of 4 grams per bun (17 grams of regular carbs, so theoretically, you could down a few hot dogs in one meal and still be good to go. Considering it doesn’t contain sugar, keto bread sure leans sweet. This loaf from Kroger’s house brand-which contains just 4 grams of net carbs per slice-is no exception. But, if you don’t mind a sweet wheat bread, I will say this definitely feels more bread-like than a lot of the other keto bread options we tried. It doesn’t turn to dust in your mouth! I’d load this up with a bunch of savory stuff to counteract the sweetness.
Walmart Bettergoods
They have the most neutral flavor and texture of all the keto buns we tried. And you know what? I kind of appreciate Bettergoods for not advertising “net carbs” on the package. These have 23g of carbs, plain and simple. You’ll have to do the keto math on your own.
Inked Bread
“It’s totally edible,” I wrote, unhelpfully, in my notes after trying this seeded bread by Inked Bread, a smaller bread brand that makes regular artisanal and low-carb loaves. It’s perfect for avocado toast or a veggie sandwich. The flax seeds provide a fun textural pop as you go along, and each bite is lightly chewy in the best way. That natural earthiness works really well with the more bitter, modified keto flour. Plus, each slice claims to only have 1 gram of net carbs (11 grams of regular carbs), which is probably its biggest selling point as a keto-friendly staple.
Unbun
We haven’t tried Unbun since their rebranding, but Unbread was a little weird. Very spongy and a little wet. I know, I know, that sounds terrible, but I promise it’s kind of good, especially when you’ve tasted a bunch of downright dusty keto bread. This one slides right down the ol’ gullet. It has a good wheat berry sort of flavor, too, and it’s much saltier than other keto breads. If you can get past the texture (or if you toast it), this tastes pretty good.
Julian's Bakery
For those who prefer almond and coconut flour alternatives to water-resistant wheat starch, Julian's Bakery has got you covered. Aside from tasting delicious, the company prides itself on an elementary and straightforward ingredient list, featuring familiar (and healthy!) favorites such as egg whites, psyllium husk, water, lemon juice and sea salt. This is also a fantastic option for those with food sensitivities and intolerances, thanks to its transparent labels and production processes.
Royo
One of the most beloved breakfast foods to get the keto treatment is the mighty bagel. And Royo offers the best of the best with a protein-packed offering available in four flavors: plain, everything, cinnamon, and super seed. If you're following a keto diet, pile it high with cream cheese for extra fat, or simply enjoy it with a fried egg, veggies and slabs of fresh-cooked bacon.
Mission
Taco night doesn't have to sit in your stomach like a bowling ball. Mission's Zero Net Carbs Original tortillas have become a household favorite and for good reason -- they tout everything you love about a standard flour tortilla but without the carbs. They're also high in fiber, boasting a whopping 7 grams per serving, which makes them certifiably gut-healthy, as well.
Making the Most of Keto Bread
Keto bread can be used in a variety of ways to satisfy your cravings while staying within your carb limits. Here are a few ideas:
- Sandwiches: Pair keto bread with your favorite meats, cheeses, and vegetables for a keto-friendly lunch.
- Toast: Toast a slice of keto bread in the morning for a low-calorie breakfast.
- French Toast: Soak Sola in some egg with a low-cal sweetener, toss it in a frying pan, and then top it with a sugar-free syrup.
- Hot Dogs and Hamburgers: Use keto-friendly buns for barbecues and cookouts. The beautiful part about a keto-friendly hot dog bun is how the flavor of that salty, juicy meat log will usually overpower any weirdness from the scientifically bio-engineered bun. (Seriously: everyone should just eat more hot dogs on the keto diet.)
- Bagels: If you’re a fan of eating bagels for breakfast, then this low-carb bagel is perfect. You can add some eggs, bacon or even salmon.
Common Misconceptions About Keto Bread
- All keto bread tastes bad: While early versions of keto bread had taste and texture issues, many brands have significantly improved their recipes.
- Keto bread is a perfect substitute for regular bread: While keto bread can satisfy bread cravings, it's essential to remember that it may not perfectly replicate the taste and texture of traditional bread.
- Keto bread is unhealthy: When chosen carefully, keto bread can be a part of a healthy diet, providing fiber and other nutrients while remaining low in carbs.