People who practically live on sandwiches often feel haunted by the idea of the keto diet. Many dislike the idea of cutting bread from their diet. What if we told you that you could go keto but keep eating your favorite sandwiches?
Yes! The many options available nowadays make it possible to make keto bread and stuff it with food items that fit into the keto radius—more brands are offering keto bread at reasonable prices.
In this roundup, I’ve discussed how to make keto bread and the tips you should follow when eating keto bread. A quick look at the core ideas could help you make more conscious decisions and witness positive impacts on your health.
What Is The Best Keto Bread?
If you’re wondering “What is the best bread for keto?”
The best keto bread will stay within your caloric limits and taste like traditional bread (1).
Popular keto bread options contain almond or coconut flour, which is high in healthy fats and low in carbs. If you doubt store-bought options, look for the best keto bread recipe and make one at home.
The basic ingredients for making keto bread include the following:
- Eggs
- Almond flour
- Psyllium husk
- Baking powder
Honestly, the term “best” has different meanings for different people.
What excites your taste buds may not feel good to others, and vice versa.
The keto bread for you will be:
- Easy to get
- Taste good to you
- Align with your nutritional goals
Trying out different keto brands and options can help you choose the perfect keto bread alternative for your diet. Next, you can look for options like keto bagels or keto wrap recipes to make your meals exciting and flavorful!
Which Is The Lowest Carb Bread?
Traditionally, bread contains wheat flour with a high carb content, making it primarily off-limits for those on a keto diet (2). Thankfully, several low-carb bread alternatives could help these dieters make sandwiches.
Some types may be more challenging to prepare, but their bread-like taste enhances their appeal. Dieticians have also recommended a few gluten-free alternatives for anyone with gluten intolerance.
Bread alternatives to help you make a keto-friendly sandwich are:
Ezekiel Bread
Nutrition Information:
Carbs per slice: 15g
Fiber per slice: 3g
Net Carbs: 12g
Ezekiel bread uses sprouted whole grains and legumes, including:
- Soybeans
- Lentils
- Wheat
- Barley
- Millet
- Spelt
These are unaltered whole grains combined with other ingredients like sorghum or sesame. The bakers choose the grains for Ezekiel bread after they’ve sprouted.
Many believe sprouting increases the nutritional value of the bread (3).
A slice of Ezekiel bread contains 15g of carbs, similar to traditional bread, but it also has 3 grams of fiber. The carb content makes this bread an occasional option for those who count net carbs or a staple for those who practice less restrictive diets.
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Eggplant Disks
Nutrition Information:
- Carbs per 1-inch-thick disk: ~2g
- Fiber per disk: ~1g
- Net Carbs: ~1g
Eggplant is another alternative for sandwich bread. You can cut the larger end of the veggie into 1-inch-thick disks. Season them as you like, and then grill or bake them. Once cooled, use the disks as a burger or sandwich base.
To make deli-style sandwiches, cut the plant lengthwise to make longer pieces.
Cloud Bread
Nutrition Information (Per 1 slice, based on 6 slices per recipe):
- Carbs per slice: ~0.4g
- Fiber per slice: 0g
- Net Carbs: ~0.4g
Cloud bread is a hit among keto and low-carb dieters. It is enriched with proteins and helps to make a good base for sandwiches. According to some, it is one of the best tasting keto breads, so you’ll find many recipes to make it.
Here is a simple cloud bread recipe:
Ingredients:
- Pinch of salt (optional)
- 3 large eggs (separated)
- 3 tablespoons cream cheese (softened)
- 1/4 teaspoon baking powder (or cream of tartar)
Instructions:
- Preheat your oven to 300°F (150°C). Line a baking sheet with parchment paper.
- Beat egg whites and baking powder (or cream of tartar) until stiff peaks form.
- In a separate bowl, mix egg yolks and cream cheese until smooth.
- Gently fold the egg whites into the yolk mixture until combined.
- Scoop the mixture onto the baking sheet, forming small rounds.
- Bake for 20–25 minutes, or until golden brown.
- Cool before serving.
Almond Flour Pancakes
Nutrition Information (Per pancake, based on 6 pancakes per recipe):
- Carbs per pancake: ~3g
- Fiber per pancake: ~1g
- Net Carbs: ~2g
Some people may crave baked sweets on a keto diet. However, making flour-based baked muffins and pancakes on the keto diet is possible.
The following recipe could help make almond flour pancakes:
Ingredients:
- 2 large eggs
- 1 cup almond flour
- 1/4 cup milk (dairy or non-dairy)
- 1 tablespoon sweetener (optional)
- 1/2 teaspoon baking powder
- Pinch of salt
Instructions:
- Whisk all ingredients in a bowl until smooth.
- Heat a non-stick skillet over medium heat and lightly grease it.
- Pour small amounts of batter onto the skillet to form pancakes.
- Cook for 2–3 minutes per side, until golden brown.
- Serve warm with your favorite toppings.
Read more: 5 Finger-Licking Keto Tortilla Chips Recipes With Keto Nachos Dips
Portobello Mushroom Burger Buns
Nutrition Information:
- Carbs per bun (1 large cap): ~3g
- Fiber per bun: ~1g
- Net Carbs: ~2g
You can also use large or baked portobello mushrooms as a bread alternative.
Grill the mushrooms as you grill the burgers. They will feel heavier as you chew them, but the taste is pretty good!
Read more: 6 Keto Appetizers That Will Rock Your Parties
Is It Okay To Eat Keto Bread Every Day?
Keto breads help provide some variety in an otherwise restrictive diet. Whether or not you can eat it daily depends on how it fits into your overall diet and carb allowance.
To be more specific, here are some problems that could occur related to consuming keto breads:
Allergies Or Intolerances
If nuts or dairy triggers your allergies, we strongly advise that you keep from consuming some keto bread.
Some breads contain nuts, eggs, and dairy as their primary ingredients.
You should review the ingredients and see how is keto bread made to make informed decisions.
Nutritional Deficiencies
If you look at all the varieties of keto bread, you’ll realize that some may lack essential nutrients (5). Since this is already a restrictive diet, eating keto bread too often may not leave room for other foods that provide more or different nutrients.
If you are concerned about your diet’s nutritional adequacy, talk to your healthcare provider or a registered dietitian.
Potential Weight Gain
A primary reason why people turn to the keto diet is to reduce their weight.
Nonetheless, there is a possibility of weight gain if you consume too much keto bread.
Although keto bread is low in carbs, it can be high in calories. So, eating too much keto bread could contribute to weight gain due to higher caloric consumption (6).
Remember that some store-bought keto options are highly processed and high in calories. To avoid this, look for the best low carb bread recipe and make some at home.
Once you’re a pro at making keto bread at home, you can try your favorite keto bagel recipes and more!
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Is Sourdough Bread OK For Keto?
The answer could be a “yes” or a “no.”
The variation happens because sourdough bread ingredients vary from one brand to another.
Standard sourdough bread is made of water, flour, and salt (in some cases).
This version of sourdough bread isn’t keto because all-purpose flour is from wheat, which is high in carbohydrates.
The good news is that sourdough doesn’t always contain wheat flour.
Several delicious sourdough recipes use gluten- and wheat-free flour.
Some examples are coconut and almond flour, which are lower in carbs.
Some researchers believe that the fermentation process of sourdough bread could change the structure of its carb molecules (7). This fermentation can reduce the bread’s glycemic index without reducing carb content.
To summarize, sourdough bread should be a no-no for those following a strict keto regime.
If you’re on a keto diet, you can try these instead of bread: You can also include other keto-friendly veggies and protein options to make yummy sandwiches. Aim for 20–50 grams of net carbs per day on keto. This amount can keep your body in ketosis, although the ideal amount may vary from person to person. Keto-friendly breads are low in carbs. Examples include almond flour bread, coconut flour bread, and cloud bread. Always check labels for carb content. Or, make these at home. Wraps can be better than bread if they are low in carbs. Look for keto-friendly wraps made from almond flour, coconut flour, or lettuce. Always check the carb count to compare.Frequently Asked Questions
What to eat instead of bread?
How many carbs a day on keto?
Which bread is keto-friendly?
Are wraps better than bread?
The Bottom Line
Yes, keto bread exists, and you should go the extra mile to make the best keto bread.
Don’t hesitate to make new recipes using the best keto bread recipe. You can also buy keto bread from stores, but ensure it meets your preferences and aligns with your nutritional goals.
Going keto isn’t like you’re going to prison. All it takes is some effort and creativity to achieve your fitness goals!
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- From the Laboratory to the Kitchen: New Alternatives to Healthier Bakery Products (2019, pmc.ncbi.nlm.nih.gov)
- Diet Review: Ketogenic Diet for Weight Loss (n.d., nutritionsource.hsph.harvard.edu)
- Germination effects on nutritional quality: A comprehensive review of selected cereals and pulses changes (2024, sciencedirect.com)
- Nutritional Deficiencies of Ketogenic Diets (2018, researchgate.net)
- Low-carb diet: Can it help you lose weight? (2022, mayoclinic.org)
- Impact of sourdough fermentation on nutrient transformations in cereal-based foods: Mechanisms, practical applications, and health implications (2024, sciencedirect.com)
