Traditional bread is high in carbohydrates — one slice (29 grams) already packs 14 grams of total carbs (1). That said, you might wonder if bread can fit into a ketogenic diet, which limits your intake to just 50 grams per day.
This article answers the question, “Can you eat bread on keto?” And if so, what convenient options are available, and what guilt-free bread recipes to try at home to get more variety in your diet? Here’s everything you need to know about bread on keto.
Can You Eat Bread on a Keto Diet?
Bread produced mainly from wheat flour is off-limits on the keto diet, but fortunately, there are bread alternatives that are keto-friendly. These keto versions of bread use low-carb types of flour, such as almond flour, coconut flour, psyllium husk powder, lupin flour, flaxseed meal, and chia flour.
Sometimes, brands would combine these flours and use other ingredients (that may be non-keto, but only in small amounts) to make sure the bread would turn out like the regular bread they used to love without spiking their blood sugar levels and kicking them out of ketosis.
Keto-Friendly Bread Options
Here’s a list of keto bread to buy so you can make sandwiches and enjoy bread alongside dishes whenever you like.
- Thin Slim Foods Zero Carb Bread – The high fiber content of this bread brings down the net carbs per slice to 0g. It also has 7 grams of protein. If you prefer something plain that pairs well with peanut butter or almond butter, this is a great choice. According to Thin Slim Foods, the ingredients in this bread digest more slowly, allowing you to stay satiated for longer.
- Kiss My Keto Bread – Another tasty option for keto dieters, Kiss My Keto offers four flavors: seeded wheat, golden wheat, dark wheat, and cinnamon raisin. If you want zero-carb bread, pick any of the first three flavors. Cinnamon raisin, on the other hand, tastes a bit sweet and has 2g of net carbs.
- Carbonaut Seeded Bread – If you’re looking for gluten-free bread, choose this bread by Carbonaut. It uses seeds, such as golden flaxseed and sunflower seeds. These seeds are rich in fiber and contain omega-3 fatty acids, vitamin E, zinc, and copper (2)(3).
- Franz Keto White Bread – Great for hotdogs and sandwiches, this bread provides only 1g of net carb per slice. However, note that it contains wheat on the ingredients list, which should be avoided by those with wheat allergies or intolerance.
- Great Low Carb Bread Co Sourdough Bread – This bread has a chewy texture and tastes slightly sweet. With only 1g of net carb per slice and 7g of protein, you can eat it with mashed avocado on top, butter, or tuna with mayo and mustard.
Keto Bread Recipes
Would you rather make low-carb bread at home than purchase one from keto bread brands? The best thing about homemade bread is that you have control over your ingredients and make one whenever cravings strike. You might find that keto bread recipes may produce a different texture or taste, but they’re way healthier and lower in carbs than traditional wheat bread.
- The high protein bread – Most bread options are low in protein, so if you’re interested in a recipe that helps meet your protein needs on keto, this is for you. Some of the ingredients required include almond flour, psyllium husk, and whey protein isolate.
- Best keto bread – This bread uses lots of egg whites, which raises its protein content to 19 grams per serving. With a total time of 1 hour and 10 minutes, it has a nice texture and can be toasted.
- Coconut flour bread – Love bread with a nutty taste? This coconut flour bread recipe has only 3 grams of net carbs per slice. It’s grain-free and gluten-free, and can be stored in the fridge for up to a week!
- The easiest protein-sparing bread – Protein-sparing recipes are designed to increase weight loss through calorie restriction and prioritizing protein instead of fat. Try Maria Emmerich’s protein-sparing bread that’s easy to make. You’ll need just a few ingredients.
- Keto cloud bread – This keto cloud bread or “oopsie bread” requires 10 minutes of prep time and 25 minutes of cook time. The best part is that you won’t need any type of flour, even low-carb flours!
The Bottom Line
You can’t eat regular bread on keto since they’re high in carbs. However, there are many brands these days that sell keto-friendly versions with zero to 3 grams of net carbs per serving.
Some even offer high-protein keto bread for those who are optimizing their protein needs. If you’re unable to buy keto bread, an alternative would be to make your own keto bread recipe from one of the options I’ve provided earlier.
To reap the benefits of the keto diet, stay within your carb range by paying attention to your serving sizes, whether you’re eating low-carb bread or other keto-friendly foods!
References:
- FoodData Central. Bread, white, commercially prepared (includes soft bread crumbs)
- Parikh M, Maddaford T, Austria J et al. Dietary Flaxseed as a Strategy for Improving Human Health. 2019 May 25
- Petraru A, Ursachi F, Amariei S. Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. 2021 November 17
