Bread is a beloved staple in diets across the world. From fluffy chapati to a luxurious brioche, there’s immense diversity when it comes to bread. But here’s the thing: Bread is a carbohydrate loaded food group. The majority of breads sold today are made from refined wheat that’s stripped of most fiber and nutrients.
Even breads labeled as “whole” wheat often contain mostly pulverized grains. The consumption of which can cause significant blood sugar spikes and lead to increased calorie intake. Additionally, gluten intolerance is a concern for many, including those with celiac disease and gluten sensitivity.
If you’re looking for options to diversify your breakfast, lunch, and dinner, then you must explore healthier alternatives. Healthy alternatives to bread exist, and this guide will introduce you to each of them.
Whether you’re looking to reduce your gluten intake, manage your blood sugar levels, or simply try something new, there are plenty of nutritious options to consider.
Satisfy your cravings and support your wellness goals with these exceptionally healthy alternatives to bread.
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7 Leading Healthy Alternative To Bread
Here are the options to replace conventional wheat bread and welcome these 7 delicious and nourishing alternatives to bread:
1. The Egg Bread (Cloud bread)
Oopsie bread is one of the simplest and one of the best bread alternatives. Made with just a few ingredients—eggs, cream cheese, and salt—it’s a versatile and tasty low-carb option. This bread is perfect as a replacement for wheat bread, making a delicious bun for burgers or a great base for your favorite toppings.
How To Make Egg Bread At Home:
To make oopsie bread, preheat your oven to 300°F (150°C) and line a baking sheet with parchment paper. Separate 3 large eggs, then beat the whites with a pinch of salt until stiff peaks form. Mix the yolks with 3.5 ounces (100 grams) of cream cheese until smooth. Gently fold the egg whites into the yolk mixture.
Spoon the mixture onto the baking sheet, forming small circles, and bake for 25-30 minutes until golden brown. Let cool before serving. Enjoy this simple, healthful alternative to wheat bread which also stands as one of the most popular bread alternatives for low-carb choices.
2. Ezekiel Bread
Ezekiel bread is made from a variety of sprouted grains and legumes such as wheat, millet, barley, spelt, soybeans, and lentils, this bread is packed with nutrients. The sprouting process reduces harmful antinutrients, making Ezekiel bread more nutritious and easier to digest. It contains no added sugar, making it a great choice for those looking for wholesome healthy bread alternatives.
However, if you are sensitive to gluten, Ezekiel bread is not suitable for you. You can find Ezekiel bread at some bakeries or make it yourself at home.
How To Make Ezekiel Bread:
To make it, soak the grains and legumes overnight, then drain, rinse, and grind them into a smooth mixture. In a large bowl, combine the ground mixture with honey, olive oil, salt, and yeast, adding water gradually to form a dough. Knead the dough for about 10 minutes, then place it in a greased loaf pan, cover with a damp cloth, and let it rise for an hour.
Preheat your oven to 375°F (190°C) and bake the bread for 40-50 minutes. Let it cool before slicing and serving. Enjoy this nutritious and healthier alternative to white bread.
3. Corn Tortillas
Corn tortillas are a fantastic gluten-free option that are also high in fiber, making them perfect for those sensitive to gluten. Versatile and delicious, corn tortillas can be used in sandwiches, wraps, burgers, pizzas, or simply topped with butter and cheese and are a healthy substitute for bread.
How To Make Corn Tortillas At Home:
Mix 2 cups of Masa Harina with 1 1/2 cups of water to form a dough. Knead the dough until it’s smooth and pliable, then divide it into small balls, about the size of a golf ball. Flatten each ball using a tortilla press or a rolling pin between two sheets of parchment paper until thin.
Heat a skillet or griddle over medium-high heat and cook each tortilla for 1-2 minutes on each side, until they start to brown and puff up. Keep them warm in a clean towel until ready to serve.
4. Rye Bread
Rye bread, made from rye grain, is a darker and denser alternative to regular bread, packed with much higher fiber content. The fiber content also makes it one of the healthy bread alternatives that you can try. It has a lower glycemic index, causing a smaller rise in blood sugar compared to wheat bread.
However, its stronger, unique flavor might be an acquired taste for some. Some versions combine rye and wheat, resulting in a lighter texture and a mild, sweet flavor. It’s important to note that rye bread contains gluten, so it’s not suitable for a gluten-free diet. Rye bread is widely available in supermarkets and bakeries, and it’s also relatively easy to make at home.
How To Make Rye Bread At Home:
To make it, mix 2 cups of rye flour, 1 cup of whole wheat flour, 1 cup of warm water, 2 tablespoons of honey, and 2 teaspoons of active dry yeast in a large bowl. Let the mixture sit for about 5 minutes until frothy. Add 2 tablespoons of olive oil and 1 teaspoon of salt, then stir until a dough forms. Knead the dough on a floured surface for about 10 minutes until smooth and elastic. Place the dough in a greased bowl, cover, and let it rise in a warm place for about an hour or until it doubles in size. Preheat your oven to 375°F (190°C).
Punch down the dough, shape it into a loaf, and place it in a greased loaf pan. Let it rise again for about 30 minutes, then bake for 35–40 minutes until the bread sounds hollow when tapped. Perfectly then, your healthful alternative to wheat bread gets ready. Also, this recipe serves well for people searching for bread alternatives for low-carb diets.
5. Sweet Potato Flatbread
Grain-free and healthier alternatives to white bread are gaining popularity, and one mouth-watering option is sweet potato flatbread. Made with sweet potatoes or butternut squash, this flatbread is an excellent choice for those avoiding grains but still wanting to enjoy buns with their meals. For making the most unique and flavorful sandwiches, this option works the best to replace conventional wheat bread.
How To Make Sweet Potato Flatbread:
To make sweet potato flatbread, start by cooking and mashing one large sweet potato. In a bowl, mix the mashed sweet potato with 1 cup of almond flour, 1/2 teaspoon of salt, and 1/2 teaspoon of baking powder until a dough forms. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Divide the dough into small balls, flatten each ball into a flatbread shape, and place them on the prepared baking sheet. Bake for about 20-25 minutes until golden brown and this nutritious alternative to bread will get ready to try.
6. Cauliflower Bread or Pizza Crust
Making bread or pizza crusts with a mix of cauliflower and cheese has become very popular. Start by grating and cooking an entire head of cauliflower. Once cooked, mix the cauliflower with egg, cheese, and your favorite spices.
Flatten the mixture into your desired shape and bake. This cauliflower bread or crust is not only nutritious and low in carbs, but also tastes great. With your favorite toppings, it can quickly become a delicious alternative to regular bread.
How To Make Cauliflower Bread:
To make cauliflower bread, start by preheating your oven to 400°F (200°C) and lining a baking sheet with parchment paper. Grate one head of cauliflower and cook it in the microwave for about 8 minutes. Once cooled, squeeze out the excess moisture from the cauliflower. In a bowl, mix the cooked cauliflower with 1 beaten egg, 1 cup of shredded cheese, and your choice of spices (such as garlic powder, oregano, and salt).
Spread the mixture onto the prepared baking sheet, forming a flatbread shape. Bake for about 20-25 minutes until golden brown and firm and the alternative to wheat bread gets all ready to taste.
7. Sourdough Bread
Sourdough bread is made from fermented grains, a process that reduces antinutrients and enhances nutrient availability, making it more digestible and nutritious than regular bread. The fermentation gives it a slightly sour taste due to lactic acid. You can easily make sourdough bread at home, but you’ll need to create a starter culture first. Remember, if made with gluten-containing grains, sourdough bread will still contain gluten.
Recipe:
To make sourdough bread, mix 2 cups of sourdough starter with 2 cups of water until combined. Gradually add 5–6 cups of bread flour and 2 teaspoons of salt, mixing until a dough forms. Knead the dough on a floured surface for about 10 minutes until smooth and elastic. Place the dough in a greased bowl, cover, and let it rise for 4-6 hours or until doubled in size.
Preheat your oven to 450°F (230°C) with a Dutch oven inside. Shape the dough into a loaf, place it in the preheated Dutch oven, and bake covered for 20 minutes. Remove the lid and bake for another 20–25 minutes, until the bread is golden brown and sounds hollow when tapped.
Bonus: Lettuce and Leafy Greens
A leafy alternative to bread! Big-leafed greens like lettuce or romaine lettuce are excellent substitutions for bread or wraps. These greens can be filled with various toppings, like meat or veggies, and they work perfectly as wraps to hold everything together.
Lettuce wraps are incredibly fresh and significantly lower in calories compared to traditional bread-based wraps. Here are some fun and creative salad wrap ideas:
- Chicken Caesar Lettuce Wraps: Fill large romaine leaves with grilled chicken, Caesar dressing, parmesan cheese, and croutons.
- Taco Lettuce Wraps: Use iceberg lettuce leaves as a base for seasoned ground beef, black beans, salsa, avocado, and shredded cheese.
- Turkey and Avocado Wraps: Roll up sliced turkey, avocado, tomato, and a drizzle of ranch dressing in large butter lettuce leaves.
- Asian Lettuce Wraps: Combine cooked ground chicken, water chestnuts, green onions, and hoisin sauce in large lettuce leaves for a flavorful Asian-inspired wrap.
- Veggie Hummus Wraps: Spread hummus on large collard green leaves and add sliced cucumbers, bell peppers, carrots, and sprouts for a crunchy, vegetarian option.
Low-Carb and Low-GI Alternative To Bread
For those following a low-carb diet, finding a suitable alternative to traditional bread can be challenging. Apart from those we mentioned above, here are some excellent low-carb bread substitutes that can help you stay on track with your dietary goals:
1. Almond Flour Bread
Bread made from almond flour is one of the popular low-carb alternatives. It is rich in protein and healthy fats while being low in carbohydrates. Almond flour bread can be used for sandwiches, toast, and more.
2. Cloud Bread
Cloud bread is a light and fluffy bread alternative made primarily from eggs and cream cheese. It is very low in carbs and can be used for sandwiches or as a base for other toppings.
3. Portobello Mushroom Caps
Portobello mushroom caps can be grilled or baked and used as a bun for burgers or a base for open-faced sandwiches. They are low in carbs and add a savory, earthy flavor.
4. Kid-friendly Veggie Pita Pockets
These pockets are not only tasty but also provide essential nutrients like fiber, vitamins, and minerals, supporting growing bodies. With a variety of veggie fillings, they offer a fun way for kids to explore different flavors and textures while promoting healthy eating habits. Definitely a delicious alternative to bread for kids!
These alternatives provide essential nutrients and fiber, helping to maintain stable blood sugar levels. Whether you need a low-carb or low-GI option, these healthy bread alternatives cater to various dietary needs and nutrition goals.
Why Explore A Healthier Alternative To Bread?
Quitting bread might seem like a drastic change, but there are compelling reasons to consider it. Many commercial breads are made from refined wheat, which lacks fiber and essential nutrients. This can cause spikes in blood sugar levels, leading to increased calorie intake and potential weight gain. For those sensitive to gluten or diagnosed with celiac disease, consuming bread can trigger adverse reactions, including digestive discomfort and inflammation.
Bread is also high in FODMAPs, short-chain carbohydrates that can cause digestive issues for many people, such as bloating, gas, and stomach pain. By eliminating bread from your diet, you might experience better digestive health and less discomfort.
Moreover, cutting out bread opens the door to exploring a variety of healthier alternatives. These alternatives can provide more balanced nutrition, helping you to achieve and maintain stable blood sugar levels. Incorporating foods like vegetables, legumes, and whole grains can enhance your diet’s overall quality, providing essential vitamins, minerals, and fiber that support overall health. Choosing the right alternative to bread for weight loss can also add to your nourishment.
Switching to alternatives such as cauliflower crusts, sweet potato flatbreads, or leafy green wraps can not only diversify your meals but also reduce your intake of processed carbohydrates. These substitutes are often lower in calories and higher in nutrients, contributing to better weight management and improved energy levels.
Swap To Alternative To Bread Today!
While wheat bread is a staple in many diets, it can be replaced with healthier and more nutritious alternatives. With the right resources, making this change doesn’t have to be difficult, though it might take a bit more time initially. The list of alternatives above is a great starting point. Find options that you enjoy and that fit seamlessly into your lifestyle.
Ready to take your healthy eating journey to the next level? Check out Ecowiser’s Sustain-a-Bowl recipes for delicious, nutritious, and eco-friendly meal ideas. Start transforming your meals today!
Frequently Asked Questions (FAQs)
- What is a good alternative to bread?
A good alternative to bread includes using large lettuce leaves as wraps, which can hold various fillings like sandwiches. Collard greens also work well for this purpose due to their sturdy nature. Rice cakes provide a crunchy texture and can be topped with spreads and other toppings.
- What can I eat instead of bread for no carbs?
For a no-carb option, lettuce wraps are an ideal choice, offering a fresh and crunchy alternative. Thick cucumber slices can hold sandwich fillings and provide a hydrating crunch. Zucchini slices can be used similarly, either raw or lightly grilled. Eggplant discs, when grilled or baked, serve as a robust base for toppings.
- What can I eat instead of bread and pasta?
Instead of bread and pasta, consider zucchini noodles (zoodles), which can be spiralized to replace traditional pasta. Spaghetti squash is another excellent option; when cooked, it pulls apart into noodle-like strands. Cauliflower rice, made by grating and cooking cauliflower, can replace both rice and pasta in many dishes.
- What is a vegetarian substitute for bread?
Veggie substitutes for bread include whole grain wraps, which can be used to make sandwiches or wraps. Vegetable-based crackers, made from a variety of vegetables and seeds, provide a crunchy alternative. Sprouted grain bread is often more nutrient-dense and easier to digest than regular bread. Nori sheets, commonly used in sushi, can wrap fillings for a unique and nutritious option.
