Out of Bread, one case

Keto bread substitute

5 options, ranked, with the exact amount

Use thisBest of 5 options

Use Lettuce leaves

2 large leaves for every sandwich

For a sandwich or burger, the simplest keto bread substitute is two large lettuce leaves per sandwich, at under 1 g of carbohydrate each against about 13 g in a slice of white bread. When you want something that toasts and holds butter, a 90-second almond flour bread comes closest: 3 tbsp almond flour, 1 egg, 1 tbsp melted butter and ½ tsp baking powder, microwaved for 90 seconds. None of these has gluten, so none is as stretchy or chewy as wheat bread.

Verdict —: You'll taste it
The tweak —: Dry the leaves well and stack two so the wrap does not tear. Iceberg gives the most crunch; butter lettuce folds the most easily.
Best for —: burgers and grilled chicken sandwiches
Pantry —: Likely in your cupboard

One casethe full bread card

Every option, one card

Ranked

Bread substitutes compared
#	Substitute	Instead of bread	Verdict
1	Lettuce leavesburgers and grilled chicken sandwiches	2 large leaves per sandwichYou'll taste it	You'll taste it
2	90-second almond flour breadtoast with butter or eggs	1 mug bread per 2 slicesTweak it	Tweak it
3	Chaffleburger buns and breakfast sandwiches	1 egg + ½ cup shredded mozzarella per sandwichTweak it	Tweak it
4	Cloud breadcold sandwiches	2 rounds per sandwichYou'll taste it	You'll taste it
5	Portobello mushroom capsburgers	2 caps per bunYou'll taste it	You'll taste it
Not a swap	Gluten-free bread, rice cakes or tortillas	not a swapNot for this	Not for this

What changesWhat changes, option by option5 options

Lettuce leaves

crisp, cool and watery, with none of the breadiness

Iceberg, romaine or butter lettuce used as the wrap. It adds almost no carbohydrate, under 1 g per large leaf, and needs no cooking.

Best for: burgers and grilled chicken sandwiches, deli meat and cheese wraps, tacos and lettuce cups
Prep: Dry the leaves well and stack two so the wrap does not tear. Iceberg gives the most crunch; butter lettuce folds the most easily.
Suits: vegan, gluten-free, dairy-free, nut-free
Where it fails: Anything hot and saucy soaks through, and nothing here can be toasted, dipped in soup or used for French toast.

90-second almond flour bread

mildly nutty and eggy; soft and spongy until toasted

A single-serving bread made in a mug or small dish: 3 tbsp almond flour, 1 egg, 1 tbsp melted butter, ½ tsp baking powder and a pinch of salt. The whole round has about 5 g of carbohydrate, about 2 g of it fiber.

Best for: toast with butter or eggs, grilled cheese, a sandwich that needs a firm slice
Prep: Whisk everything in a greased mug, microwave 90 seconds, tip it out, slice it across into two rounds and toast them in a skillet or toaster so they firm up.
Suits: gluten-free
Contains: tree nuts, egg, dairy
Where it fails: Untoasted, it is damp and falls apart under a wet filling. It does not have the chew of wheat bread.

Use blanched almond flour, not coarse almond meal, for a finer crumb.

Chaffle

savory and cheesy, crisp outside and chewy inside

Egg and shredded cheese cooked in a waffle iron until crisp. One egg and ½ cup of mozzarella make two small waffles with about 2 g of carbohydrate in total.

Best for: burger buns and breakfast sandwiches, pizza bases, anywhere you want crunch
Prep: Mix the egg and cheese, cook half at a time in a mini waffle iron for 3 to 4 minutes until golden, then cool on a rack for 2 minutes so they crisp.
Suits: gluten-free, nut-free
Contains: egg, dairy
Where it fails: It tastes of cheese and egg, so it suits savory fillings more than jam or peanut butter. It softens within about an hour.

Cloud bread

light and eggy, closer to a soft omelet than to bread

Flat, soft rounds made from whipped egg whites folded into yolks and cream cheese, with under 1 g of carbohydrate each. A standard batch is 3 eggs, 3 tbsp cream cheese and ¼ tsp cream of tartar.

Best for: cold sandwiches, burger buns, a soft base for smoked salmon or egg salad
Prep: Whip the whites with the cream of tartar to stiff peaks, fold them into the yolks beaten with the cream cheese, spoon into rounds on parchment and bake at 300°F for 25 to 30 minutes until golden.
Suits: gluten-free, nut-free
Contains: egg, dairy
Where it fails: It is too delicate to toast or to hold a hot, heavy filling, and it turns sticky when stored in a sealed bag.

Portobello mushroom caps

meaty and savory; juicy, not bready

Large mushroom caps roasted or grilled and used as the top and bottom of a burger. Each large cap has about 3 to 4 g of carbohydrate.

Best for: burgers, open-faced melts, pizza-style toppings baked on the cap
Prep: Scrape out the gills, brush with oil, salt, and roast gill side up at 425°F for 10 to 12 minutes. Blot with a paper towel before building the burger.
Suits: vegan, gluten-free, dairy-free, nut-free
Where it fails: They release water and get slippery, so the burger is eaten with a knife and fork more often than in the hand.

Gluten-free bread, rice cakes or tortillas

close to bread, with the carbohydrate of bread

Common bread substitutes for other diets that are still starch.

Best for: gluten-free or wheat-free eating, not keto
Where it fails: Gluten-free bread is made from rice, tapioca or potato starch and has about as much carbohydrate per slice as wheat bread. A plain rice cake has about 7 g, and a regular flour tortilla has more than a slice of bread. Low-carb tortillas are a separate product: check the label.

Tips for substituting bread

5 tips

Sandwiches and burgers: stack 2 dry lettuce leaves per side, and wrap the finished sandwich in parchment so it holds together.
Toast: make the 90-second almond flour bread, slice it in two and toast the slices in a skillet with a little butter for 1 to 2 minutes per side. It firms up only once toasted.
Cloud bread needs clean, grease-free whites: any yolk in the bowl keeps them from reaching stiff peaks. Cool the rounds completely on a rack before stacking.
For bread crumbs on keto, use crushed pork rinds or almond flour at the same volume as the crumbs in the recipe.
Store-bought keto bread varies widely. Read the nutrition panel for total carbohydrate and fiber per slice, not the front of the bag.

Questions

5 questions

What is the closest thing to real bread on keto?

For toast and grilled cheese, a 90-second almond flour bread, sliced and toasted, is the closest thing you can make in minutes. For a full loaf, baked recipes built on almond flour, eggs and psyllium husk slice the most like sandwich bread. Neither has gluten, so the crumb is more tender and less chewy than wheat bread.

How many carbs are in bread compared with these substitutes?

A slice of white sandwich bread has about 13 g of carbohydrate. A large lettuce leaf has under 1 g, a round of cloud bread under 1 g, a chaffle pair about 2 g, a 90-second almond flour bread about 5 g with about 2 g of that fiber, and a large portobello cap about 3 to 4 g.

Can I use coconut flour in the 90-second bread?

Yes, but not at the same amount. Coconut flour absorbs far more liquid, so use 1 tablespoon of coconut flour in place of the 3 tablespoons of almond flour and keep the egg, butter and baking powder the same. The result is slightly drier, with a faint coconut taste.

Is gluten-free bread keto?

Usually not. Most gluten-free bread is made from rice flour, tapioca starch or potato starch, and a slice carries about as much carbohydrate as wheat bread. Gluten-free and low-carb are different things; check the nutrition panel.

What can I use for French toast or stuffing on keto?

Lettuce and mushrooms do not work there, because both dishes need something that soaks up egg or stock. Use a baked almond flour loaf or a store-bought keto bread, sliced and left out for an hour or dried in a 300°F oven for 10 minutes so it absorbs liquid without falling apart.