Bread has historically been considered unhealthy, but carbs are not the enemy. In fact, carbohydrates have more than one benefit for the body.
Carbohydrates provide fast energy to cells, tissues, and organs and can be used as instant fuel. High-quality carbohydrates are also an excellent source of minerals such as dietary fiber and magnesium.
If your goal is simply to eat healthy, you don’t need to remove all the bread from your diet. A good slice of toast can certainly be part of a balanced diet. However, if you need to avoid bread for health reasons, such as celiac disease or wheat allergies, it can be helpful to have some delicious alternatives on hand.
Here are ten healthy bread alternatives that you can keep in your kitchen.
Cloud Bread
Cloud bread is a ketogenic diet-friendly bread substitute made with high-fat and high-protein ingredients like eggs, cream cheese, or Greek yogurt.
It also contains spices and cream of tartar, giving the “bread” its signature lightness texture. Some recipes also contain small amounts of sugar.
If you’re mindful of your carb intake or are looking for a gluten-free homemade bread option, then cloud bread is for you. It’s low in carbs and provides slightly more protein than a slice of standard bread, with about 3 grams of carbs and 5 grams of protein per serving, depending on the recipe you’re using.
While the cloud bun is best used as a substitute for burger buns, don’t expect it to be mistaken for real bread: its soft texture may not last as long as real bread.
Tortillas
Traditional corn products such as tortillas and tortilla chips are an excellent choice for people suffering from celiac disease or gluten allergies because corn is naturally gluten-free.
However, it is important to read the label and check for other ingredients, as some tortillas are made from corn and wheat flour. That said, some store-bought tortillas are made from just a few simple ingredients, such as corn flour, lime juice, salt, and water.
Tortillas are rich in starch in flavor and have a grainy texture, making them the perfect carrier for meals like homemade tacos and tortillas.
Crepes
Mix the eggs with your choice of flour, butter, milk, and water to make delicious crepes. If you’re following a gluten-free diet, use buckwheat flour (not made from wheat) when cooking your crepes.
The texture may not be as creamy and silky as classic crepes, but buckwheat flour is a good source of fiber and protein, while eggs are low in carbs but high in key nutrients like protein, choline, and vitamin D.
Sweet Potato
If gluten-free bread isn’t for you, try switching to sweet potato ‘toast’. “Thinly sliced cooked sweet potatoes are a grain-free alternative to traditional bread that is minimally processed and highly nutritious.
Sweet potatoes provide vibrant complex carbohydrates and dietary fiber that support healthy blood sugar and cholesterol levels, as well as the antioxidant β-carotene. Antioxidants help remove molecules that cause cell and tissue damage in the body, so they can prevent chronic diseases.
Try baking sweet potato “toast” until they are creamy on the inside and golden brown on the outside, then pile them high and add any toppings you want. Season with mashed avocado, microgreens, and olive oil, or keep it sweet with natural peanut butter, sliced strawberries, and a dash of cinnamon.
Lettuce Wraps and Buns
Leafy greens like kale and lettuce can’t compare to crusty yeast flakes, but they can serve as containers for classic sandwiches or wrap fillings.
Try blanching the kale a little so they’re soft enough to use as a low-carb wrap. The package is fragile, so avoid overstuffing it to avoid tearing. Kale is an excellent source of vitamin K. Just 1/2 cup of cooked kale can provide more than 400% of your vitamin K needs throughout the day.
Sturdy greens (such as lettuce) and cruciferous vegetables (such as cabbage) can also be used as low-carb lettuce cups or burger “breads.”
Cauliflower Crust
While cruciferous vegetables will never provide the same chewy texture as standard pizza dough, cauliflower can be a useful substitute for those who need a gluten-free or wheat-free pizza.
Compared to the classic pizza dough made from flour, the cauliflower pizza crust has a moister, flatter, and fluffier texture.
Cauliflower contains minerals such as dietary fiber, immune-supporting vitamin C, and potassium. A pizza peel made with cauliflower is not necessarily healthier or lower in calories for the heart than a standard pizza peel, as it is often mixed with ingredients like cheese and eggs to bind it together. Choose products that contain healthy ingredients.
Rice Paper
Rice paper is not the same substitute for sliced bread, but it can be used as a substitute for wheat packaging.
Make homemade summer rolls using natural gluten-free ingredients, filled with traditional ingredients like shrimp or tofu, vermicelli, herbs, and thinly sliced vegetables, or get creative with your own filling.
Rice paper has a mild flavor and a slightly sticky texture once it absorbs water (the rice paper is briefly immersed in warm water to soften it before being used to make summer rolls).
Rice paper can be delicate, so avoid overstuffing your wraps or rolls to prevent them from tearing.
Seaweed
Seaweed is a great source of iodine, a mineral needed to form thyroid hormones. Seaweed is a dried seaweed that may also contain small amounts of vitamin B12, a nutrient normally found only in animal foods such as meat, fish, dairy products, and poultry.
Seaweed is delicious and slightly salty. When dried, the seaweed has a crispy flaky texture. Nori can be pressed into large slices and used as a gluten-free substitute for wheat burritos.
Add toppings such as white rice, cucumber, avocado slices, tuna and kimchi to seaweed slices for a balanced lunch that is also good for gut health.
Almond Flour
Made from bleached and ground almonds, almond flour is a useful alternative to gluten-free and grain-free baked goods like quick breads, cakes, and muffins.
Compared to white flour, almond flour has a significantly lower carbohydrate content and a higher fat content.
However, the main fats found in almonds, known as monounsaturated fats, are good for heart health because of their ability to help lower LDL cholesterol levels in the blood.
Almonds and almond flour are also excellent sources of vitamin E, an important antioxidant in the body.
Try using almond flour in recipes for gluten-free bread or baked goods for a nutty flavor and rich, moist texture.
Brown Rice Cakes
Brown rice cakes are a simple alternative to a slice of toast for snacking, and their mild flavor makes them a good carrier for a variety of toppings. They are low in calories, carbohydrates, sugar, and sodium.
Add hummus, fresh turkey slices, or almond butter and mashed raspberries to a crunchy brown rice cake for a well-balanced snack in minutes.
Who Can Benefit from Bread Substitutes?
There is no need to avoid eating bread just for the sake of health. Carbohydrates — especially high-fiber carbohydrates like whole-grain bread — can be part of a nutritious diet, even if your goal is to lose weight sustainably or manage your blood sugar for prediabetes or type 2 diabetes.
When it comes to carbohydrates eaten by diabetics, the key is to focus on quantity (i.e., how many carbs you eat at one time or throughout the day) and quality. For example, doughnuts may raise your blood sugar levels more than a slice of whole-wheat bread with eggs, cheese, and avocado.
That said, some people may have been asked to avoid traditional wheat bread for medical reasons, or find that it feels better to limit their bread intake.
