12 Breads And Substitutes You Can Eat On The Keto Diet

Bread has always been an immensely popular food and it’s pretty hard to avoid.

Available universally, everyone has access to it and it’s likely that every single person on the planet has eaten it!

From flatbread to wholemeal, white bread to Pitta bread, tortilla wraps to Ciabatta, there are thousands of varieties and most bread types are absolutely delicious.

However, high in carbs, bread is usually the first thing people eliminate from their diet when they want to lose weight, for example, a Ketogenic diet removes carbohydrates altogether so bread is a no-go area.

Low-calorie diets may allow some bread, but it is usually very limited.

There are alternative breads available which can suit some diets and for those with gluten intolerance, they’re sometimes a suitable alternative.

What if you are on a diet and you’re desperate for low-carb bread?

Is there a substitute that will satisfy your hunger craving and give you that nice full feeling that a tasty sandwich usually delivers?

We explore some fantastic low-carb breads for those days when you just really need a sandwich!

1. Ezekiel Bread

This biblically named bread is packed full of healthy goodness and replicates ancient bread-making (hence its name).

It contains legumes and organic grains including lentils, spelt and soybeans.

Some Ezekiel bread contains sesame or sorghum.

The bread is meant to be a healthier alternative because the grains used in the ingredients sprout before the flour-milling process.

This reduces the carbohydrate content.

Just one slice contains 15g of carbohydrates so you don’t need to feel too guilty if you have a sandwich made from Ezekiel bread.

2. “Oopsie” Bread

Popular with those on a ketogenic diet or those that want to follow a low-carb option, Oopsie bread is rich in protein.

It is made from eggs and cream cheese with sea salt.

It has a muffin-like consistency in that it is soft in the middle and crunchier on the outside.

A slice contains 91 calories and 0.5g of carbs.

3. Portobello Buns

If you fancy a hamburger, try large Portobello mushrooms instead.

They’re certainly the right size and with a juicy burger wedged into the middle, a generous piece of lettuce, beef patty and sliced tomato, many people prefer their burgers served this way!

Just grill or bake your Portobello mushrooms for a low-carb bun replacement (nutrition 4g of carbs, 26 calories per mushroom).

4. Lettuce

Fancy a wrap instead of a sandwich?

All you need to do is switch out the high-carb flatbread for a crispy, crunchy piece of fresh lettuce.

You can even serve it with minced meat or shredded chicken for a savory lunchtime meal.

Iceberg is the perfect partner for meat; it’s crispy and holds filling well plus with zero carbs and almost zero calories, there’s absolutely no guilt! (Lettuce contains approximately 8 calories and 1g of carbs).

5. Nori Sheets

If you like salt, you’ll love Japanese seaweed Nori sheets.

They have a salty flavor and work well with most savory foods.

Don’t wrap your filling until you want to eat because the structure of Nori sheets means that they tend to go soggy.

Nori sheets contain 35 calories per 3.5oz / 100g and 5g of carbs.

6. Almond Flour Bread

This brad you can make yourself easily and almond flour is a fantastic substitute for white flour.

Almond flour contains vitamin E, manganese, magnesium and good fats.

It also only contains 1.6g of carbs and 1.6g of dietary fiber.

The ingredients include almond flour, 5 eggs, olive oil, poppy seeds and baking powder and it’s fun to bake and delicious to eat – for all the family!

7. Rye Bread

In moderation, tasty rye bread could well be your best bet if you want that “bready” texture.

It is stronger in flavor than normal bread but it is absolutely delicious with a slice of smoked salmon on top!

It’s darker than normal bread and higher in fiber.

One slim slice is 18 calories and 3.4g of carbohydrates.

8. Chickpea Flatbread

This type of bread is easy to make, just mix chickpea flour, water and oil to make your own flatbread.

Then, once baked, simply cut into squares and use for anything (from pizza to burger buns, sandwiches to dips).

It’s entirely grain-free and rich in protein so it’s ideal when you’re on a low-carb diet.

Chickpeas contain 8g of carbs per tablespoon and 40 calories.

9. Cauliflower Rice Bread

This is best for a pizza base but still makes a great tasting, crunchy sandwich.

Simply mix cauliflower with eggs and ground almonds to make a pizza crust which is very similar to the real deal.

It is also quick and easy to make, bake in a hot oven for a few minutes until it starts to harden and change color.

Then, allow to cool and serve with your favorite low-carb sandwich filling.

3.5 oz / 100g of cauliflower contains 5g of carbohydrates and just 25 calories.

10. Butternut Squash Bread Alternative

This is probably the easiest to make.

Peel and slice a large butternut squash.

Keep the slices medium thickness and generous in size.

Then, bake on baking paper in a hot oven until you notice a color change.

Check the squash to see if it has hardened during cooking, allow it to cool and then use it as a sandwich bread alternative.

Sweet, delicious and nutritious, 3.5 oz / 100g of butternut squash contains 45 calories and 12g of carbs.

11. Thinly Sliced Ham

For a completely no-bread sandwich, why not try wrapping your favorite filling with slim slices of fresh ham?

High in protein, low in carbs, it makes a filling and tasty alternative.

Ham contains 123 calories and 1.3g of carbs per 3 oz / 85g.

12. Aubergine

Similar to butternut squash, slicing an aubergine (medium thickness) and baking in an oven on a baking sheet makes a super sandwich bread alternative.

Top with something like chopped tomatoes and herbs or eat plain (they have a fantastic smoky flavor) for a guilt-free snack.

3 oz / 85g of aubergine contains approximately 25 calories and 4.8g of carbs.