Food, Nutrition
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Top 5 Bread Substitutes for a Low-carb Diet

You’re probably already aware that low-carb and ketogenic diets have been gaining popularity in recent years.  This is both surprising, and not surprising at the same time. Keto diets aren’t for the faint-hearted! They require determination and discipline, and can result in many false-starts due to the fact that when we eliminate crabs from our diet – we inevitably crave them.

But keto diets are still popular despite this, because of the fact that they are extremely efficient when it comes to dropping body fat quickly. Keto diets place an emphasis on getting plenty of healthy fats, moderate amounts of protein, and low amounts of carbs, but for those of us who really enjoy our bread, following keto can be tough.

If you’re having trouble shaking your bread or sandwich cravings (which is a common complaint among newbie keto dieters in particular), then it’s worthwhile seeking out some substitutions. These are a great way to kerb your cravings in times of desperation – and they are pretty diverse, once you know how to get creative.

1) Lettuce Leaves


If you’re partial to a sandwich, or even better a burrito or a burger, obviously you won’t be able to consume any bread, wraps or burger buns while you’re on keto. Fear not however, because you can instead substitute the bread for sturdy lettuce leaves, which taste surprisingly awesome when packed with delicious filling. A 100% beef, bacon, and cheeseburger sandwiched between 2 lettuce leaves tastes awesome, and contains virtually no carbs or sugars at all.

2) Almond Flour Bread

You can actually make a delicious and low carb bread from ground almonds (we went into a little more detail about the joys of almond flour in a previous post about low-carb flours and meals), which works incredibly well in a number of different dishes. You basically use the almond flour in place of regular flour, and hey presto, you can substitute it for regular flour in a variety of different dishes. Almond flour is low in carbs, rich in omega 3 fats, and is a great source of protein too.

3) Pre-packed Low-carb Baked Goods

Source: Kim Hoeltje

Source: Kim Hoeltje

While we definitely recommend trying your hand at some low-carb baking, if you’re in a pinch then you could opt for pre-packed baked goods instead. There are a number of brands out there who cater to the low-carb diet community, producing high-quality bread, wraps, bagels and other goodies that are low in carbs and also keto-friendly. And as an added bonus, we stock a whole host of them in the Ketoship web store!

4) Oopsie Bread (or ‘Cloud Bread’)



The name may sound odd but don’t let that put you off, because oopsie bread is a life saver for people following low carb diets. This “bread” is made from nothing other than creamed cheese and eggs (we actually provided a recipe for this awesome bread in our Low-carb Keto Burger post). Basically, the whites are beaten to put air inside them, whilst the creamed cheese is combined with the egg yolks. The egg yolk mixture is then folded into the whites, and the mixture is then baked in an oven on a tray. For an even more authentic taste, try sprinkling the mixture with sesame seeds or pumpkin seeds.

5) Mushrooms


If you’re looking for a simple alternative to burger buns, why not use Portobello mushrooms instead? Simply build your burger as usual, remove the stalks from the mushrooms, and sandwich the meat patty between them. Bake the burgers in the oven until the mushrooms begin to soften slightly, and enjoy.

Keep Experimenting

If you don’t like the sound of any of the above, then you could start getting creative with your options. For instance, you could opt for low-carb pita bread, (you could opt for pre-packed, or even make your own using almond flour).

Or, you could actually use ground flaxseeds in your baking, instead of Almond flour.  Flaxseeds are packed full of heart and brain-healthy fatty acids, and they too are rich in amino acids and proteins, while being extremely low in carbohydrates.

The way you experiment with low-carb bread substitutes is completely up to you. The key thing to remember is that the first few months on the keto diet can be a lot of trial and error – so just keep on experimenting!


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