Favorite low-carb bread alternatives when following keto or low-carb diets
- 1 Minute Read
Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)
Looking for low-carb bread alternatives? Any burger or sandwich lover will appreciate these ideas for a nutritious and tasty meal.
Low-carb bread alternatives help save on carbs, calories, and sodium
If you follow low-carb or keto diets, you are keenly aware of carbs. Most commercial bread contains about 22 grams of carbs/slice and 120 calories. Consider these options to cut back on carbs dramatically.
Green sandwich wrap
Good sources of vitamins A, C, and K, Swiss chard leaves make a convenient low-carb alternative to traditional sandwich bread. Wash and trim the leaves, removing the tough bottom stem. If you have extra time, blanch the leaves to soften them. Or simply dry each leaf, smear on your favorite low-carb condiment and place your favorite meat and cheese in the center. Roll it up and enjoy. Need some inspiration? Our creamy egg salad recipe pairs well with swiss chard or large lettuce leaves.
Cucumber slices
Save on calories and carbs by using cucumber slices as your low-carb bread alternative. MyNetDiary's tasty smoked salmon rounds are fancy enough to serve at a party or enjoy at home. Although it is high in sodium, smoked salmon is a good source of protein. If sodium intake concerns you, choose no salt added, albacore tuna instead.
Solutions to the burger dilemma
Enjoy a burger and still eat low-carb by leaving the bun behind or go for a lettuce-wrapped burger. If your burger begins with a high-quality patty, you won't miss the bun. You'll end up saving upwards of 250 calories and 30 grams of carbs!
Following low-carb and willing to spend a few carb grams?
Here are some creative ways to rethink sandwich bread and stay within your carb budget.
Commercially prepared low-carb wraps
Low-carb eating remains popular around the globe, and grocery stores offer new choices all the time. For example, look for almond or coconut flour wraps containing between 70-100 calories and 6-10g of carb/wrap.
Thin-sliced bread or buns
Try using thin buns or thinly sliced bread to lower calories and carbs while still getting two slices to your sandwich. Thin buns are usually close to 110 calories and 20g of carbs for the entire sandwich (while still providing about five grams of fiber).
Open-faced sandwich
Want to allow yourself bread on occasion? Keep the carbs under control by opting for an open-faced sandwich and limiting the bread weight to under 50 grams. Tomato basil avocado toast is a heart-healthy way to start your day. Then, enjoy it with a fork and knife, which slows down your eating pace, a bonus benefit!
Logging helps avoid any high-carb surprises
Track net carbs, total carbs, macros, and 50 nutrients with MyNetDiary. Keto and low-carb Premium diet plans and recipes are available.
Good luck finding the low-carb bread alternatives that work for you! And just remember, it is all about progress, not perfection when making healthy food choices.
Related content
Starting low-carb diet: 5 steps for success
Getting started on the keto diet the right way
Healthy lunch recipes for weight loss (that can easily be made low-carb)
Contributions by Katherine Isacks, MPS, RDN, CDCES
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Diabetes->Carbs & Carb Counting Foods & Recipes->Grains & Cereals Weight Loss->Weight Loss Tips & Quips
Sep 6, 2021
