For many, wheat bread is a dietary cornerstone. However, the wheat bread widely available today is often made from refined wheat, stripped of vital fiber and nutrients. This can lead to blood sugar spikes and increased calorie consumption. While some brands market their products as "whole" wheat, they frequently contain mostly pulverized grains. Additionally, many individuals experience gluten intolerance, encompassing conditions like celiac disease and gluten sensitivity. Wheat also contains FODMAPs, short-chain carbs that can cause digestive issues in sensitive individuals. While not everyone experiences problems with bread, some people find it beneficial to avoid it. Fortunately, a variety of convenient and healthy bread alternatives are increasingly accessible.
Understanding the Need for Alternatives
Bread typically contains refined wheat, which is relatively high in carbohydrates. Individuals following low-carb or ketogenic (keto) diets often seek alternatives like Ezekiel bread, cloud bread, or eggplant disks. These alternatives allow people to continue enjoying some of their favorite foods, which can make sticking to a particular diet more manageable.
Low-Carb Bread Alternatives
Here are some of the top keto bread alternatives that are not only low-carb but also delicious and beneficial for your health:
1. Oopsie Bread (Cloud Bread)
Oopsie bread, also known as cloud bread, is a simple and popular low-carb bread option. It's made primarily from eggs, cream cheese, and salt, although some recipes incorporate additional ingredients. It serves as a versatile substitute for wheat bread, ideal as a burger bun or with various toppings. It's easy to prepare, requires few ingredients, and offers a satisfying taste.
Recipe:## Ingredients:
- 3 large eggs
- 3 ounces (oz) cream cheese
- One-eighth of a teaspoon (tsp) sea salt
Instructions:
- Preheat the oven to 300°F. Line a baking sheet with lightly greased parchment paper.
- Separate the 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 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 approximately 30 minutes until golden.
2. Ezekiel Bread
Ezekiel bread stands out as one of the healthiest bread choices available. It's crafted from a blend of sprouted grains and legumes, including wheat, millet, barley, spelt, soybeans, and lentils. The grains are sprouted before processing, reducing harmful antinutrients and enhancing digestibility and nutritional value. Ezekiel bread contains no added sugar. However, it's not suitable for those with gluten sensitivity.
Read also: Easy Low-Carb Cheese Crackers
Ezekiel bread contains organic grains and legumes, including wheat, barley, spelt, millet, lentils, and soybeans. These grains are whole, unaltered grains. Some Ezekiel bread contains other ingredients, such as sorghum or sesame. The grains in Ezekiel bread are allowed to sprout before the flour-milling process. The thinking is that sprouting increases the nutrients available in the bread, while also reducing the impact that the carbohydrates in the bread have on blood sugar. One slice of this bread contains 15 grams (g) of carbohydrate so people could incorporate it into a low-carb diet plan. However, as Ezekiel bread contains grains such as wheat and barley, it is unsuitable for people with non-celiac gluten sensitivity or celiac disease.
3. Corn Tortillas
Tortillas come in both wheat and corn varieties. Corn tortillas are naturally gluten-free and high in fiber, making them an excellent choice for individuals sensitive to gluten. They can be used in sandwiches, wraps, burgers, pizzas, or simply enjoyed with toppings like butter and cheese. Corn tortillas are easy to make at home with just two ingredients: water and Masa Harina (a Mexican flour).
4. Rye Bread
Rye bread is made from rye, a grain related to wheat. It is denser and darker than wheat bread and has a higher fiber content. Rye bread results in a lower blood sugar increase compared to wheat bread. However, it has a distinct, strong flavor that some may need to get used to. Some rye breads combine rye and wheat, resulting in a lighter texture and a milder, sweeter flavor. Rye bread contains gluten and is not suitable for gluten-free diets.
5. Lettuce and Leafy Greens
Large-leafed greens like lettuce or romaine lettuce make excellent bread or wrap substitutes. They can be filled with meat or vegetable toppings and used as wraps to hold everything together. Lettuce wraps are a fresh and low-calorie alternative to bread-based wraps. Many lettuces, such as iceberg, romaine, or red leaf, are suitable for use as low-carb taco shell alternatives. Many people prefer romaine lettuce for this purpose, as the crisp ridge in the center of the lettuce provides a natural line along which to fold the taco in half.
6. Sweet Potatoes and Vegetables
Cooked sweet potato slices offer a delicious and nutritious alternative to bread buns, particularly for burgers. They can also be used in grain-free bread and flatbread recipes. Other vegetables like eggplants, bell peppers, cucumbers, and mushrooms also serve as great bread substitutes, offering fresh and tasty alternatives, especially with toppings like meats, cream cheese, and vegetables.
Read also: Keto Calorie Counting: A Detailed Guide
A more straightforward alternative to sandwich bread is eggplant. People can cut the large end of an eggplant into disks that are 1-inch thick, season them to their liking, 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. People can also use large grilled or baked portobello mushrooms in place of bread. They can add the mushrooms to the grill during barbecue season to make low-carb burger bun substitutes. These may have a more substantial mouthfeel than other bread alternatives.
7. Butternut Squash or Sweet Potato Flatbread
Numerous online recipes offer grain-free bread alternatives. Flatbread made with butternut squash or sweet potatoes is a particularly appealing option. This flatbread is an excellent choice for those avoiding grains but still wanting to enjoy sandwiches or buns with their meals.
8. Cauliflower Bread or Pizza Crust
Using cauliflower and cheese to make bread or pizza crusts has gained popularity. This involves grating and cooking an entire head of cauliflower, then mixing it with egg, cheese, and spices before flattening and baking. Cauliflower bread or crust is a tasty, nutritious, and low-carb alternative to regular bread. It can be customized with various toppings.
Follow the recipe below to make a cauliflower pizza crust:
Preheat the oven to 400°F.Place a chopped head of cauliflower in the food processor and process it until it resembles rice.Steam the shredded cauliflower for 4 minutes and drain well.Thoroughly mix the cauliflower with 2 eggs, one-quarter of a cup of almond flour, a pinch of salt, and your choice of spices in a large bowl.Transfer the mixture to a pizza pan or lined baking sheet and shape it into a pizza crust shape.Bake for approximately 15 minutes.This crust is now ready for toppings and sauces, just like a regular pizza.
Read also: Magnesium Supplements for Keto
9. Eggs
Eggs are among the most nutritious foods and can serve as a protein-rich bread substitute in various dishes. Fried eggs can replace burger buns.
10. Sourdough Bread
Sourdough bread is made from fermented grains. The fermentation process reduces antinutrients in the grains, increasing nutrient availability, which makes sourdough bread more digestible and nutritious than regular bread. It has a slightly sour taste due to the presence of lactic acid. Making sourdough bread at home involves a few steps, including creating a starter culture. Sourdough bread made with gluten-containing grains still contains gluten.
Alternatives for Wraps and Tortillas
Beyond bread slices, numerous alternatives exist for wraps and tortillas:
1. Lettuce Leaves
Large iceberg lettuce leaves can make fresh, flexible wraps. The outermost leaves of the lettuce are the largest, most flexible leaves, and they are often perfect for making mini burritos. People can break them gently off the head of lettuce to use them.
2. Steamed Collard Greens
A gently steamed collard green leaf is a more durable option for wraps and may provide some extra nutrients. Use collard greens when there is more filling for the wrap, or when the wrap needs to last a while before consumption. Collard greens are generally less likely to break than lettuce leaves.
To steam the collard green leaves:
Bring a small amount of water to boil in a large pot.Fit a metal colander over the opening of the pot, and place the collard leaves in it.Place the lid of the pot over the colander.Steam the leaves for 1-2 minutes before removing them and letting them cool.The leaves are now ready to make a delicious wrap.
Another option is to blanch collard leaves by adding them to boiling salt water for 30 seconds and then quickly cooling them in an ice bath.
3. Cabbage
Cabbage has a flavor that may be preferable for specific foods. A steamed or blanched cabbage leaf, prepared in the same way as collard greens, makes an ideal wrap for small, flavorful items, such as wontons, spring rolls, and dumplings.
4. Nori Sheets
Nori sheets are easy to use to make a wrap. They have a slightly salty taste and 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 the wrap.
5. Bell Peppers
Bell peppers make an excellent low-carb alternative to bread, especially for sandwiches or burgers. They’re delicious, crunchy vessels that perfectly hold all your favorite toppings without adding any extra carbs. Simply cut off the top and bottom of a bell pepper, remove the seeds, and slice it in half horizontally.
6. Low-Carb Tortillas
While there are several store-bought options available today, not all of them are gluten free and many of them include other additives that aren’t necessarily good for you. My Kaizen low-carb lupin flour tortillas are seriously a game-changer. Lupin flour is a keto flour made from lupini beans. Kaizen lupin flour contains a whopping 12 grams of protein and only 1 gram of net carbs, and when used in my flawless Keto Tortilla Recipe, you’ll have the perfect vehicle for all your favorite fillings. These tortillas are soft, pliable, and my top low-carb option for all things tortilla-related.
7. Egg Wraps
Egg wraps are a popular alternative to traditional wraps or tortillas. Made with just eggs and seasonings, they are naturally low in carbs and high in protein. Using egg wraps is a great way to add more protein to your meals and switch up the texture of your wraps. You can swap them for tortillas in breakfast burritos, lunch wraps, or even dinner enchiladas.
8. Low-Carb Pita Bread
Brands like Joseph’s Bakery and Outer Aisle offer low-carb pita bread made with alternative flours like almond and coconut. Use low-carb pita bread for sandwiches, gyros, or even as a base for mini pizzas.
Satisfying Comfort Food Cravings with Healthy Replacements
People who are avoiding bread and trying to stick to low-carb foods may miss eating their favorite comfort foods. The healthful replacements below may help satisfy any cravings.
1. Cauliflower Pizza Crust
A base of cauliflower and eggs can make a simple, low-carb pizza crust to satisfy people’s urge for this popular food.
2. Zucchini Lasagna
Zucchini pasta is a low-carb alternative to pasta that people can also use to make lasagna.
Thinly slice zucchini lengthwise and use the strips instead of pasta sheets. The result is a filling, familiar dish that is much lower in carbohydrates.
3. Almond Flour Pancakes
Many people on low-carb diets like to satisfy their sweet tooth with a baked product. It is possible to make baked, flour-based products, such as muffins and pancakes, both low-carb and gluten-free.
For example, people can use the recipe below to make almond flour pancakes:
Ingredients:
2 cups of almond flour (use hazelnut or acorn flour instead if preferred)
4 eggs
one-quarter cup coconut oil
half a cup water or almond milk
1 tsp baking soda
preferred low-carb sweetener, such as xylitol, erythritol, or stevia, to taste
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 it 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.
4. Sweet Potato Toast
Sweet potato has become quite popular as an alternative to bread. People can use the following steps to make toast with it:
Take a large sweet potato.
Cut slices that are one-quarter of an inch thick and toast them 2 or 3 times or until they are brown on the outside and soft on the inside.
Sweet potato toast works well with a variety of savory and sweet toppings, including eggs and avocado or peanut butter, banana, and cinnamon.
Keto-Friendly Bread Options: A Closer Look
There are many kinds of keto-friendly bread out there on the market, including almond flour bread, coconut flour bread, and flaxseed bread. It’s important to check the nutrition label to ensure the bread fits within your daily carb limit. My personal favorite brands are Base Culture and Keto Arnold bread.
Sourdough Bread: Is it Low-Carb?
It depends. While it is certainly lower in carbs than white bread, sourdough bread still isn’t keto-friendly. It is made from three simple ingredients: flour, water, and salt. The fermentation process gives sourdough its tangy flavor and helps break down some of the carbohydrates into simpler sugars, making it a better option than traditional bread. However, this only applies to real sourdough, and many breads labeled “sourdough” at the store are not truly sourdough breads. If you’re concerned about your blood sugar, I recommend using a glucose monitor to check how real sourdough affects you.
Ezekiel Bread on Keto: A No-Go?
No, Ezekiel bread is not keto-friendly. It is made from sprouted grains and legumes, which may be healthier than traditional bread but still contain a significant amount of carbs. One slice of Ezekiel bread can have up to 15 grams of net carbs, making it too high for most people following a keto diet. However, if you’re more inclined to follow a low-carb lifestyle and this fits within your daily goal for your total carb intake, go for it!