12 Low-Carb Bread Alternatives on Keto
If you've been on keto, a gluten-free diet, or another low-carb diet for a while, you've probably experienced a bread craving (or several). While it's tempting to white-knuckle your way through the craving, finding an acceptable replacement may be wiser and more effective.
When we ignore our keto cravings, they can get stronger. We are more likely to cave and give up, grabbing and chowing down on regular bread (with all its carbs). Deprivation is never the answer for any diet success. Instead, it's far better to try some of these healthy low-carb bread alternatives to soothe your keto cravings before you reach for that sandwich bread.
Bread & The Keto Diet
Bread is typically off-limits for keto dieters because it's a high-carb food. On keto, dieters restrict their carbohydrate intake significantly, consuming a diet high in fats and protein. This dietary shift moves people into a metabolic state called ketosis, where the body burns through fat storage for energy.
Traditional bread, white bread, whole wheat bread, and even multigrain bread are made from wheat flour—a high carbohydrate ingredient. Just one slice of bread might have between 15 and 20 grams of carbs (or more).
Keto dieters need to keep their carbohydrate intake restricted to 20-50 carbohydrates per day to stay in ketosis. Even a slice of bread could use up (or take you over) your carb allowance, moving you out of ketosis. Getting your body back into the right metabolic state can take several days.
If you’ve cheated on keto and gone out of ketosis, you may also have to go through an adjustment period when you try to get back on track. During the adjustment period, cravings can become heightened. You may also feel tired, rundown, and lower energy (this is referred to as “keto flu”).
Why would a piece of bread make your body have such a dramatic reaction? Carbohydrates, such as those in bread, turn into glucose quickly. This breakdown causes your blood sugar levels to spike, which can lead to an insulin response. The insulin response drives glucose into your cells, boosting fat storage (basically, the opposite of the goal).
On keto, your blood sugar and insulin levels are generally stable. Folks often feel more energetic and mentally sharper because they aren't subject to carb spikes and crashes.
On the keto diet, you can eat plenty of healthy fats, including nuts, oils, avocados, and butter. You can also enjoy filling proteins like eggs, fish, poultry, and meat. This change in eating can be easy for folks at first—they're feeling good and eating delicious foods that are often "off limits" on other diets (hello cheese)!
But after a while, you might miss some of your favorite recipes and meals that contain bread. In many cases, we use bread as a delivery device to enjoy some of our favorite toppings like tuna salad, avocado, nut butters, and more. So, you might consider some low-carb bread substitutes to help you power through.
So, how do we work around this dietary conundrum? How do you avoid the overwhelming craving for bread? It’s all about finding other bases for your favorite ingredients. Keto-friendly bread alternatives can help you avoid feeling deprived or punished and help you stay satisfied and on track.
Let's explore 12 of our favorite low-carb bread swaps that let you have the best of both worlds and enjoy your favorite recipes.
1. Lettuce Wraps
Lettuce leaves make a great swap if you're looking for a way to enjoy sandwich fillings without bread. Replace bread with large leaves (like romaine lettuce or butter lettuce) to enjoy some crunch. Lettuce is very low in calories and carb-free, making it a great option for deli meats, cheese, sauce, and anything you'd typically put on bread. Other leafy greens like collard greens, kale, and nori sheets also make an excellent choice for a satisfying low-carb sandwich.
2. Cucumber Slices
Looking for a way to swap out bread or crackers in dips and appetizers? Cucumber slices are a delicious, refreshing base for toppings like tuna salad, chicken salad, hummus, and smoked salmon. Sprinkle with fresh herbs and parmesan cheese, and you'll have a beautiful, delicious snack or meal that doesn't feel like dieting. You won't increase your carb content and the finished product is delicious.
3. Portobello Mushrooms
Portobello mushroom caps are a low-carb dieter’s favorite. They make an excellent bun replacement for burgers and sandwiches. They're keto-friendly hoagie buns or sub-rolls in a perfect package. Not only do they taste great with most sandwich toppings, but they have a satisfying, hearty texture that many people love. Grill the caps to use for sandwiches or add them to your favorite sandwich fillings and top a bowl of keto-friendly It's Skinny Rice Shape for a perfectly healthy meal in a bowl.
4. Cloud Bread
One favorite of keto dieters is a light and fluffy invention known as cloud bread. Cloud bread isn't really bread at all but rather a whisked-together combination of egg whites and cream cheese. Once cooked, the omelet-like cloud bread is stable enough to hold many of your favorite toppings for an excellent low-carb bread swap.
5. Cauliflower Bread
Cauliflower bread is another option that low-carb and keto dieters enjoy. To make cauliflower "bread," you mix shredded cauliflower with cheese (such as parmesan) and eggs or egg yolks. The cauliflower bread alternative is an excellent base for grilled cheese and other sandwich options when cooked. Cauliflower is full of dietary fiber, making it one of the great keto bread alternatives.
6. Avocado Halves
Another great keto-friendly option is to slice an avocado, remove the pit, and fill the half with any of your favorite keto toppings. Avocado is delicious with toppings like smoked salmon, cream cheese, and everything bagel seasoning or a keto-friendly crab salad. Tuna fish, shrimp, and lobster all go well with avocado, as do bacon, sausage, and many other proteins. Avocados are a healthy alternative with lots of fiber, potassium, and other nutrients (plus, they're delicious)!
7. Cheese Crisps
Want a crispy, toasty keto bread swap? Cheese crisps are a favorite choice. To create these yummy bites, you’ll shred cheese like parmesan, mozzarella, or cheddar on parchment paper or a silicone mat in small, flat piles. Back on a sheet in the oven at 375°F for 5-7 minutes (until the cheese is golden brown). Once they cool, you can use them as a crumbled topping for salads, soups, or pasta. Cheese crisps are a great swap for tortilla chips, crackers with dips, or bread for sandwiches.
8. Eggplant Slices
When grilled or roasted, eggplant slices become an ideal bread replacement. They can hold all sorts of yummy toppings and make a great base for keto-friendly mini pizzas and other Mediterranean favorites. Peel and slice an eggplant into ¼ thick slices, grill or bake, and you have a yummy round for many different toppings.
9. Zucchini Boats
Float your keto boat with zucchini! Hollow out zucchini halves and fill them with your favorite sandwich toppings or pizza ingredients. Zucchini boats even make an excellent holder for taco fillings. You get some healthy fiber, and zucchini is a great source of Vitamins C, A, and K.
10. Chaffles (Cheese Waffles)
Like cloud bread, chaffles combine eggs and protein to make a stable platform for all fillings. If you have a waffle maker, you might assume it's out of commission when you're on keto, but dig that appliance out! Mix cheese and eggs and press them in the waffle maker for simple low-carb sandwich buns. Your breakfast sandwich has never been better!
11. Bell Pepper Halves
Another of our favorite low-carb bread alternatives is beautiful bell peppers. Cut them in half, remove the seeds, and fill them with any open-face sandwich goodies. Peppers play well with many different cuisines—fill them with It’s Skinny Rice Shape and ground beef, and season with cheese and Italian herbs for a delicious Italian-style dish that fits your low-carb lifestyle. Make Philly “cheese steaks” a healthier option by filling peppers with thin-sliced steak, mushrooms, and cheese. Or use them as a container for fried rice.
12. It's Skinny Pasta or Rice-Shape
Our favorite bread swap is It’s Skinny Pasta. Turn any sandwich into a deconstructed pasta bowl. Top your It's Skinny Pasta with protein, cheese, creamy sauces, and any ingredients that you crave. If you're missing carbs on keto, It’s Skinny will help keep you on track without those feelings of pasta FOMO.
How does It’s Skinny do it? We make zero net carb Pasta in a variety of shapes that are the perfect packaging for any of your favorite recipes. Each pack of It’s Skinny has only 9 calories. You get to keep the texture and taste of pasta you love but stay on track with your keto diet.
It’s Skinny is made from a low-carb ingredient called konjac root. Konjac has a special type of fiber that helps blood sugar stay steady. So you’re full and satisfied after each meal. Best of all, you can choose from all your favorite Pasta shapes to find your perfect match.
It’s Skinny comes in:
We say anything bread can do, It's Skinny can do even better because It's Skinny will help you stay in ketosis. If you're missing carbs on keto, a big bowl of Rice shape or Pasta will fill you up and help you avoid the urge to "cheat."
You can put any topping you like on It’s Skinny Pasta. Simply start your other ingredients and add It’s Skinny to the pan at the end of cooking. Within 3-4 minutes, you’re ready to enjoy a hearty, satisfying meal. There’s no need to boil water or haul out the rice cooker! It’s Skinny is easy, simple, and so delicious.
If you’re looking for ways to kill those carb cravings, It’s Skinny will help! Order some today!
