Low carb bread substitute


So popular it quite literally has its own aisle in the grocery store.

What is it about bread that makes us act on impulse and shove that delicious fluff in our mouths just for ten seconds of warm, soft goodness to satisfy our taste buds?

What is Bread and Why Isn’t it Low Carb-Friendly?

We see bread in all shapes and sizes but in reality, all breads are a type of grain. There are multiple types of bread including wheat, rye, sourdough, pita, brioche, ciabatta, naan, etc.  

You get the picture.

When looking at all the types of  bread that exist around the world today, Unfortunately for us, there really is no shortage. Unfortunately only because of the damage bread can have on our bodies if we’re not careful.

While the macronutrients for bread depend on the type, you can assume that most servings of bread (two slices) are anywhere from 30-40 grams of carbohydrates, eight grams of fat and usually contain no protein.

Not only does bread cause a lot issues for those with gluten sensitivity, but it is one of the first foods to go when you’re switching to a low carb or ketogenic diet.

3 Low Carb Substitutes for Bread

Concerned you won’t be able make anything that involves bread?

Don’t freak out.

Below are a few go-to bread alternatives to choose from that will fill in for your favorite gluten-filled food.

  1. Cloud bread
  2. Cauliflower bread
  3. Lettuce wraps

#1: Cloud Bread

Cloud bread (also known as ‘oopsie’ bread’) didn’t get its name for no reason. With it’s cloud-like texture, cloud bread is not only a great low carb option but is the ultimately fluffy alternative for any meal you’d usually need bread for such as a burger bun, tortilla, sandwich, pizza crust or slap some grass-fed butter on that slice of cloud bread for a meal by itself.

We have a great recipe for cloud bread for individuals following a low carb or ketogenic diet. To prepare this recipe takes less than an hour and makes up 10 pieces. One serving size (one piece) is a total of 35 calories, containing less than one gram of net carbohydrates, two grams of fat and two grams of protein. The fat comes from the cream cheese which is a powerhouse of saturated fat and nutrients.

The other ingredients in keto Cloud Bread are eggs, cream of tartar and salt.

That’s right — you only need four ingredients to make this low carb bread substitute.

How do you prepare this cloud bread?

  1. Carefully separate egg whites from yolks. Place whites in one bowl and yolks in another.
  2. In the bowl of egg yolks, add cream cheese and mix together with a hand mixer until well-combined.
  3. In the bowl of egg whites, add cream of tartar and salt. Using a hand mixer, mix together at high speed until stiff peaks form.
  4. Pouring slowly, add yolk mixture to egg whites and carefully fold in until there are no white streaks.
  5. Spoon mixture on top of prepared baking sheet about ½ to ¾ inches tall and about 5 inches apart.
  6. Bake in oven on middle rack for 30 minutes, until tops are lightly golden.

#2: Cauliflower Bread

Using cauliflower as a base for your homemade bread has many advantages including some amazing health benefits. Cauliflower is rich in vitamins C and K. Our bodies aren’t capable of producing vitamin C itself, so it’s vital to add foods that are a strong source of it into our diets to get all the benefits .

Cauliflower also has anti-inflammatory properties. Most  options for regular bread contain gluten, which can cause serious inflammation depending on the individual. Cauliflower bread does the exact opposite.  Cauliflower contains beta-carotene, beta-crypotoxanthin and caffeic acid which all help fight off the damage caused by free radicals.[*]

You can use cauliflower bread for anything, even pizza crust. Perfect Keto even has a Cauliflower Keto Pizza Crust recipe for those weekend keto pizza parties. Most cauliflower bread recipes will require you use a food processor to pulse and grate the cauliflower into a rice consistency.

To turn this rice into bread, the riced cauliflower in the microwave until it’s cooked (about eight minutes) and transfer it to a mixing bowl where you will then add in egg, mozzarella cheese and other seasoning to bind it properly. Place the mixed cauliflower onto parchment paper and bake for about 16 minutes at 405 degrees (or until golden brown).

The macronutrients per slice will depend on the portion — however for an average size burger bun (two slices), most cauliflower bread will range from eight grams of fat, nine grams of carbs, and ten grams of protein for a total of 150 calories.

#3: Lettuce Wraps

Lettuce wraps may be the easiest low carb substitute for bread there is while also yielding the lowest calories. Romaine lettuce is the recommended type of lettuce to use for wraps or substituted for buns that would normally need bread. Romaine lettuce makes up a whopping eight calories per serving with almost zero grams of protein and fat while still containing five grams of fiber.

Like cauliflower, lettuce is abundant in vitamin C and K. It’s also a rich source of folate, manganese, iron and potassium. Not only will you be reducing your carb intake, but you’ll be adding a significant amount of key vitamins and nutrients into your diet as well.

Use A Low Carb Bread Substitute on a Ketogenic Diet

Are you intimidated by the ketogenic diet and feeling like you have no options on a low carb diet? This is a huge misconception for those worried about starting the ketogenic diet. There is always an alternative to your favorite high carb foods.

Try adding these low carb substitutes in for your favorite piece of warm, fluffy goodness. These options taste just as good as bread without the stress of abandoning your health goals.

With these go-to additions to any meal, your body will thank you for choosing these different healthy substitutes.

Steph is a writer, competitive weightlifter and nutritional consultant with a passion for health and wellness. She is the founder of The Athlete’s Kitchen, a website dedicated to providing its audience with articles, recipes and the latest nutritional information on their favorite foods.

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