Bread Substitute: Whether you’re just beginning your keto travel or you are already a keto veteran, bread is probably one of the key things that you miss most. It’s such a soothing and versatile food. But this high-carb staple is not precisely keto-friendly. Can there really be a keto bread substitute which it is possible to enjoy?
The answer is yes.
Though freshly-baked bread may be difficult to turn down, there are a number of reasons why you need to avoid it upon keto.
While the exact macronutrients are contingent on the type, you can assume most servings of bread (two slices) run anywhere from 30-40 g of carbohydrates, 8 g of fat, and absolutely zero protein — maybe not exactly great for a low-carb diet plan or if weight loss is your goal.
On keto, you should keep your everyday carbohydrate count to roughly 5% of total calories. The daily percent values for protein and fat should be approximately 20% and 75 percent, respectively.
The high ratio of carbohydrates to fat and protein in bread can make your blood sugar spike.
While insulin resistance isn’t fully known, there is strong evidence showing insulin resistance can encourage weight gain[*]. Bread can also be a detriment to those with celiac disease and other gastrointestinal troubles.
All these gluten-free and keto bread replacements are good for you and easy enough to make in the home. Get ready to indulge your bread cravings while still reaping the benefits of keto.
#1: Cloud Bread
Cloud bread — also called”oopsie bread” — is a simple, grain-free, and fermented bread that’s airy and light in texture.
In regards to nutrition, cloud bread is one of the most common keto-friendly options.
Make It Yourself
You do not need to be a wonderful baker in order to make this cloud curry recipe.
The trick to giving this bread substitute its cloud-light texture is separating the egg yolks in the egg whites. If you whip them at high speed using a hand mixer, then the egg whites form stiff peaks that will make the bread fluffy and airy once it’s baked.
#2: Almond Flour Bread
Almond flour is a wonderful substitute for regular white bread flour, and can easily be found in health stores or on the internet on Amazon. Almond flour is a great source of healthful fats, vitamin E, manganese, and calcium [*].
Make It Yourself
Almond flour is the essential ingredient used within this Perfect Keto almond flour bread recipe.
To make it, you’ll need almond flour, eggs, baking powder, olive oil, poppy seeds, and also a loaf pan. It comprises only 4 grams of total carbohydrates or two grams of net carbs per serving.
Considering that the recipe calls for a small number of eggs, then this keto-friendly bread is still a powerhouse of protein and healthful fats and provides a severe amount of important nutrients like lutein and zeaxanthin.
These vitamins have been demonstrated to have natural anti-inflammatory properties while enjoying a critical role in eye health.
#3: Coconut Flour Bread
Coconut flour is a perfect ingredient for any keto bread substitute because it’s so dense in healthful, saturated fats.
In fact, coconut products (like olive oil and coconut flour) are excellent sources of MCTs (medium-chain triglycerides)your own body’s preferred source of energy after converting fat into ketones.
Coconut flour is an incredibly compact flour. To balance the texture, many recipes will probably require an abnormally high number of eggs inside the components list. Additionally, it turns really flaky and invisibly after it’s baked.
In spite of this, it is the main ingredient in those keto tortillas. Only top one along with your favorite grilled veggies such as zucchini, bell peppers, celery, or portobello mushrooms, for a keto-friendly and nutritious wrap.
Pro tip: Coconut flour, due to its density, has a propensity to clump. When mixing the dry ingredients, then sift the coconut flour through a strainer to ensure an even feel in your recipe.
#4: Cauliflower Bread
There’s a reason why cauliflower is that the king of keto veggies. Not only is it really low carb, but additionally, it delivers a great number of vital nutrients, like vitamin C. Because your body is not capable of creating this nutritional supplement on its own, it’s very important to eat vitamin C-rich foods to find all its health benefits and make certain you function at your best condition [*].
Cauliflower has also revealed anti-inflammatory properties due to beta-carotene, beta-cryptoxanthin, and caffeic acid, all of which help to fight off the damage caused by free radicals.
In case you haven’t yet attained the versatility of this cruciferous veggie, try this cauliflower pizza crust recipe.
If you are craving sandwich wraps, then use the Exact Same recipe but rather:
- Break up the dough into smaller pieces, then press circles on a baking sheet.
- You may want to adjust the cooking time and ensure you choose your wraps from the oven when the edges are golden brown.
Cauliflower comprises a great deal of water, which makes it a little tricky to cook. The very best method to use cauliflower in a low carb bread recipe would be to microwave it first. Then, wrap the cooked berry in a cheesecloth and squeeze out excess moisture. Place a piece of parchment paper on a baking sheet to stop your dough from sticking.
In the event you do not own a microwave, then boiling the cauliflower is going to do the trick. Simply drain it, let it cool down, and squeeze it completely with cheesecloth or clean kitchen material.
#5: Lettuce Wraps
Lettuce wraps might be the simplest vegetarian, low-fat bread replacement, and they yield the least amount of calories. Like lettuce, cauliflower is abundant with vitamins C and vitamin K. It’s also a rich source of folate, manganese, iron, and potassium. Not only are you reducing your carb intake, but you’ll also be adding a significant amount of important vitamins and nutrients into your diet plan at precisely the exact same period [*].
Make It Yourself
Both iceberg lettuce and romaine lettuce leaves work great as wraps and even as taco shells. Only open one large leaf, then add in your favorite toppings. Layer together leafy greens, tomatoes, onions, and keto mayo for a healthy, low-carb, and keto-friendly lunch wrap.
Low-Carb Bread Substitute on a Keto Diet
There is always a keto substitute for your favorite comfort foods. If you are craving sandwiches, French toast, pita flatbread, or your favorite deli wrap, these five options are an excellent alternative to bread.
Top them with your favorite ingredients such as this creamy avocado pesto greens sauce, or dip them in this low-carb cauliflower hummus to get a Middle Eastern-flavored snack.
These low-carb bread recipes taste just as great as normal bread, without the stress of abandoning your wellness objectives. They won’t spike your blood sugar, cause insulin resistance, or kick you out of ketosis. Your own body will be thankful for the swap.