Can you have gluten-free bread on Whole30?

Quick Answer

No, gluten-free bread is not allowed on Whole30. The Whole30 diet eliminates all grains, including gluten-free varieties, for 30 days. This is done to reset your taste buds and remove cravings for baked goods. After completing Whole30, you can reintroduce gluten-free bread in moderation.

What is Whole30?

Whole30 is a 30-day elimination diet that removes sugar, alcohol, grains, legumes, soy, and dairy. It’s designed to help identify problematic foods that may be causing inflammation, digestive issues, or negative health effects.

The diet focuses on eating whole, unprocessed foods like meat, seafood, eggs, vegetables, fruits, healthy fats, herbs, spices, and seasonings. The restrictions aim to reset your taste buds, eliminate cravings, and help you feel better in 30 days.

Whole30 Rules

Here are the basic rules of Whole30:

  • No added sugar of any kind, real or artificial.
  • No alcohol in any form.
  • No grains, including wheat, rye, barley, oats, corn, brown rice, couscous, quinoa, millet, etc.
  • No legumes and beans, including peanuts.
  • No soy products, including tofu, edamame, soy sauce, etc.
  • No dairy, such as milk, yogurt, cheese, butter, ice cream.
  • No added carrageenan, MSG, or sulfites.
  • No baked goods, junk foods, or treats with “approved” ingredients.
  • No recreations or paleo baking with coconut flour, almond flour, etc.

The diet eliminates some of the most common food allergens and inflammatory triggers to reset your body. After 30 days, you systematically reintroduce foods to test how they make you feel.

Is Gluten-Free Bread Allowed on Whole30?

No, gluten-free bread and baked goods are not allowed on Whole30, even if they don’t contain gluten.

This is because Whole30 is focused on eliminating all grains and bread products. Gluten-free baked goods are still processed and can trigger cravings. Even though they don’t contain gluten, they can have additives or sweeteners.

The diet aims to remove habits of eating baked goods and reset your taste buds. This means avoiding things that look and taste like bread, even if prepared from gluten-free ingredients.

Reasons to Avoid Gluten-Free Bread

Here are some reasons why gluten-free bread is restricted on Whole30:

  • Still contains grains and starches.
  • Can trigger cravings and habits of eating bread.
  • Often has additives, sweeteners, and preservatives.
  • Not a whole, nutrient-dense food.
  • Goal is to break reliance on bread products.
  • Resets taste buds and preferences.

While gluten-free bread may be an option for managing celiac disease or gluten intolerance, it goes against the principles of Whole30.

Compliant Whole30 Bread Substitutes

While regular and gluten-free breads are off-limits, there are some recommended substitutes if you are really missing bread on Whole30:

  • Lettuce wraps or collard green wraps
  • Portobello mushroom caps
  • Zucchini slices or zucchini boats
  • Egg “toast” made from sliced hard-boiled eggs
  • Cauliflower slices or steaks
  • Cucumber slices
  • Carrot sticks or slices
  • Fresh red or green bell pepper rings
  • Turkey or ham roll-ups
  • Cassava or jicama tortillas (no additives or sweeteners)

These provide crunch and act as vessels for sandwich fillings and dips. While not exactly like bread, they offer Whole30-friendly substitutions.

Should You Have Gluten-Free Bread After Whole30?

Once you complete the 30 days, you can cautiously reintroduce gluten-free bread. But it’s recommended to limit portion sizes and avoid making it a daily habit again.

Here are some tips for adding it back after Whole30:

  • Test your reaction by having a small amount.
  • Focus on sprouted andwhole grain varieties.
  • Look for options without additives, sweeteners, etc.
  • Don’t keep gluten-free bread stocked at home.
  • Use it for the occasional meal, not daily.
  • Prioritize other carbs like starchy veggies and fruit.

The goal is to have a healthy relationship with food. You may realize after your reset that you don’t need as much bread as you used to. Listen to your body and determine if gluten-free products make you feel your best.

Other Tips for Following Whole30

Here are some other tips to help you stick to Whole30 rules:

  • Read labels carefully and avoid products with prohibited ingredients.
  • Stock up on staples like eggs, meat, fruit and veggies.
  • Cook large batches of Whole30 foods for leftovers.
  • Plan meals and snacks to prevent unwanted cravings.
  • Drink lots of water to stay hydrated.
  • Get enough healthy fats from sources like avocado and olive oil.
  • Spice up dishes with permitted herbs and seasonings.
  • If you slip up, get back on track at the next meal.

With commitment and preparation, you can take on the Whole30 challenge. In just 30 days, you may enjoy benefits like reduced inflammation, stabilization of blood sugar levels, heightened energy, improved sleep quality, healthy weight loss, and more.

Sample Whole30 Meal Plan

To give you ideas for eating on Whole30, here is a sample meal plan:


Breakfast: Frittata with spinach and mushrooms + citrus salad

Lunch: Curried chicken salad wraps in lettuce leaves + mango salsa

Dinner: Seared salmon over zucchini noodles + kale salad


Breakfast: Whole30 Breakfast Sausage + sautéed greens + avocado

Lunch: Leftover salmon salad wrapped in collard greens

Dinner: Grass-fed beef burger over portobello bun + oven fries


Breakfast: Berry smoothie made with approved ingredients

Lunch: Cajun shrimp lettuce wraps + carrots and hummus

Dinner: Whole roasted chicken + roasted Brussels sprouts


Breakfast: Veggie scramble with peppers and onions

Lunch: Leftover chicken salad stuffed in bell peppers

Dinner: Slow cooker pork roast + butternut squash + salad


Breakfast: Lox + sliced tomatoes + hardboiled egg

Lunch: Tuna salad lettuce wraps + fresh fruit

Dinner: Steak lettuce tacos with guacamole + coleslaw


Breakfast: Baked egg muffins with veggies

Lunch: Grilled chicken kebabs + zucchini noodles

Dinner: Baked fish + roasted broccoli + sweet potato


Breakfast: Vegetable frittata muffins

Lunch: Leftover fish salad + carrot sticks

Dinner: Whole30 chili + cauliflower rice

Whole30 Meal Tips

When doing Whole30, focus on getting enough protein, fat, carbs, and nutrients at meals. Here are some tips:

  • Incorporate eggs at breakfast – frittatas, muffins, bakes, etc.
  • Have salads with protein sources like chicken, tuna, salmon, shrimp.
  • Make lettuce wraps with meat, fish, or egg fillings.
  • Use zucchini, carrots, butternut squash for healthy carbs.
  • Cook meat, fish, and veggies simply – bake, broil, grill, sauté.
  • Enjoy fruits, vegetables, herbs, spices, healthy fats.
  • Drink herbal tea if you want something comforting and warm.

With a little creativity, you can have delicious food and stay satisfied on Whole30. It gets easier as your taste buds adapt.

Dealing with Whole30 Challenges

It’s normal to face challenges when giving up foods you’re used to eating. Here are some common issues and tips:

Missing Bread

To manage bread cravings, increase vegetables, healthy fats and protein at meals. Some find it helpful to plan a meatball sandwich or burger on lettuce during the 30 days.

Social Events

Explain your dietary needs to hosts ahead of time. Offer to bring a Whole30 dish to share. Focus on enjoying time with people rather than the food.

Family Meals

Involve family in meal planning. Make dishes you can all enjoy but modify yours to be Whole30 compliant. Prepare approved sides to go with family favorites.


Research dining options beforehand at your destination. Pack snacks and shelf-stable foods. Scope out grocery stores to stock up on basics.


Beat cravings by planning satisfying meals and having approved snacks on hand. Stay hydrated and get enough protein and natural fat.

Whole30 Timeline: What to Expect

Here’s an overview of what you may experience during your Whole30 timeline:

Week 1

Headaches, fatigue, cravings, changes in bowel habits as your body adjusts. Stick with it using strategies above!

Week 2

Cravings diminish, energy stabilizes, you feel more clear-headed. Start noticing positive changes.

Week 3

The food fog has lifted! Sleep and digestion improve. Mental focus increases and you feel great.

Week 4

Sustained energy, no cravings, better skin. You’ve established healthy habits for the long-term.

After Whole30

Slowly reintroduce foods to test reactions. Keep glowing by following a nutrient-dense diet.


While challenging at first, committing to Whole30 can provide amazing benefits. It eliminates inflammatory foods, stabilizes blood sugar, repairs gut health, and resets unhealthy patterns. Gluten-free bread is off-limits during the 30 days, but compliant substitutes help satisfy cravings. Approach Whole30 with an open mind and you may feel your absolute best. Consistently choosing natural whole foods can improve your quality of life long after the 30 days.

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