If you are on a Keto or low carb diet, then you may understandably struggle with cutting out bread and pastries from your life. It is all in the effort of reducing your daily carb intake, since you will eat less during the day, but it gets hard – especially considering that carbs are such an integral part of all diets in the world.
If you are used to the idea of eating bread every day (or regularly, at least), then you might wonder what you can eat as a replacement. The good news is that the rise of research and plenty of information has led to people coming up with creative protein bread recipes, with some of them having a similar feel to actual bread compared to others. Some also have a gluten-free recipe, which makes them good for people who have allergies to gluten. All these alternatives that we will mention below will help to make the switch to a low carb diet more manageable, and reduce the discomfort that might come with it.
Alternatives for sandwich bread
|Bread type||Reasons why||What it contains|
|Ezekiel bread (however, it is unsuitable for people with celiac disease or who are allergic to gluten)||The method used in its making is among the oldest ways of making bread, tracing its origins back to the Bible’s Old Testament (hence the name).
The ingredients make it very rich in fiber and other nutrients.
The grains that are used are allowed to form shoots before the milling process begins, which is thought to increase the nutrients you get and reduce the impact of the carbohydrates on blood sugar.
|Organic legumes and grains. These include:
|Oopsie/cloud bread (very popular choice)||An alternative to regular bread that is rich in proteins, and can be eaten by anyone||
|Eggplant discs||Straightforward alternative
You can choose to bake or grill the eggplant slices, then use these in making your burgers or sandwiches
|Portobello mushroom burger buns||In place of bread, Portobello mushrooms can work well.
You can either bake or grill them, then use them to make low-carb burgers.
They also have a more filling taste
Protein alternatives for tortilla and wraps
|Low-carb option||Reasons why|
|Lettuce leaves. Variations include:
||There is a reason why these are so popular as vegetable wraps, since they are among the most flexible and their large surface area allows for multiple uses.
The outer leaves are the most flexible and the largest, making them excellent when you want to make burritos or burger wraps.
You can also use them as a taco shell wrap instead of the bread (especially romaine, because of its center ridge).
|Steamed collard greens||If you want a durable option for your wraps that gives extra nutrients, then collard greens are your best bet. They are less likely to break compared to lettuce leaves, so they can also be used when the filling is slightly more.
You can also blanch them (boiling them in salt water for 30 seconds, then cooling them immediately in ice water).
|Cabbage||This will only work for specific foods because of its flavor. You can blanch or steam it, making it an ideal choice for a small food item like spring rolls, wontons or dumplings|
|Nori sheets||These have a slightly salty taste, making them pair well with many foods like eggs and hummus.
The problem with them is their tendency to become soggy very quickly, so you are better off using them when it is time to eat the wrap.
Other Bread types to try – protein bread low carb
|Bread type||Ingredients||Nutritional content|
|Seedy low carb bread (if you miss the feeling of eating actual bread)||Almond flour, sesame seeds, sunflower seeds, ground flax seeds, psyllium husk powder, sea salt, baking powder, eggs, baking powder, Greek yogurt.||130 calories per slice
Dietary fiber – 5g
Carbs – 8g
Protein – 5g
Unsaturated fat – 10g
|SOLA Deliciously seeded bread||Stevia leaf, monk fruit, and other ingredients such as sweet oat and golden wheat||80 calories per slice
Fiber – 5g
Carbs – 9g
Protein – 6g
|Dave’s Killer 21 Whole Grains and seeds, thin-sliced version (unsuitable for people with gluten allergies though)||Organic whole wheat, water, whole grains and seeds such as pumpkin, sunflower, black sesame and whole flax; organic millet, oat fiber, sea salt, organic molasses||60 calories per slice
Dietary fiber – 3g
Protein – 3g
Carbs – 12g
Fatty acids – 140mg
|Wasa Multi grain (if you want some extra crunch without too much calories). You can also try the gluten-free option, which has 1g of fiber and 9g carbs per slice.||Combination of four grains: oats, rye, barley, wheat. Also includes sourdough, sea salt, and barley malt extracts||45 calories per slice
Dietary fiber – 2g
Carbs – 11g
Protein – 2g
|Mikey’s hearty sliced bread (for a gluten-free and tasty option, also great for paleo dieters)||Almond flour, eggs, coconut flour, water, apple cider vinegar, baking soda, honey, tapioca starch, Kosher salt, Golden flaxseed meal, egg whites||130 calories per slice
Carbs – 7g (4g net carbs)
Dietary fiber – 3g
Protein – 6g
|Nature’s Own 100% whole wheat (great if you want a soft sandwich bread with great nutrients)||60 calories per slice
Carbs – 11g (net carbs 9g)
Dietary fiber – 2g
|Food choice||Why consider it||Method|
|Cauliflower pizza crust||A healthier option for those days you want pizza||Preheat oven to 400OF
Place a cauliflower head in your food processor, and break it down until it looks like rice, then steam for 4 minutes and drain
Mix it with ¼ cup almond flour, 2 eggs, spices and salt
Transfer to a baking sheet or pizza pan and shape it
Bake for 15 minutes then serve
|Zucchini pasta/lasagna||Low-carb alternative|
|Almond flour pancakes||It is gluten-free and easy to make||Process is similar to that of normal pancakes|
Just because you are on a low carb diet, does not mean you remove all the fun you had with your foods. You can still be creative and do great things with the options you have, and continue to eat tasty foods like protein breads when you have the chance.