When following a low-carb or ketogenic diet, bread can be a tricky food group to navigate. Traditional bread is high in carbohydrates, with a single slice containing 15-20 grams on average. However, there are some smart substitutions to make if you still want to enjoy the taste and texture of bread on a low-carb diet.
Lowest Carb Bread Options
Here are some of the lowest carb bread slices available:
- Keto Bread – 2-5 grams of net carbs per slice
- Low Carb Wheat Bread – 5-8 grams of net carbs per slice
- Low Carb Multigrain Bread – 6-9 grams of net carbs per slice
- Sprouted Grain Bread – 8-10 grams of net carbs per slice
- Whole Grain Bread – 10-15 grams of net carbs per slice
Keto bread and low carb wheat bread tend to be the lowest in carbohydrates. Look for options made with almond or coconut flour rather than all-purpose flour. Net carbs refers to the total carbohydrates minus fiber content.
What is Keto Bread?
Keto bread is a type of low carb bread designed specifically for ketogenic diets. It typically contains fewer than 5 grams of net carbs per slice. Here is what sets it apart from traditional bread:
- Made without all-purpose or whole wheat flours, which are higher in carbs
- Uses low carb flours like almond flour, coconut flour or flax meal
- Includes fat sources like butter or olive oil
- Uses sugar substitutes like stevia or erythritol
- Rises with baking powder instead of yeast
- Dense texture more similar to cake than traditional bread
Popular keto bread brands include ThinSlim Foods, Franz Keto, and Solo Carb. You can also find recipes to make your own keto bread at home using almond and coconut flours.
Tips for Finding Low Carb Bread
Here are some helpful tips for finding the lowest carb bread options:
- Check the nutrition labels and look at the total carbohydrates as well as fiber content per slice
- Look for net carb counts under 10 grams per slice
- Prioritize bread made with nut flours, fiber-rich seeds, and healthy fats
- Avoid breads listing sugar or wheat flour as the first few ingredients
- Seek out certified gluten-free, paleo, or ketogenic bread for more carb-conscious options
- Purchase bread that specifically advertises itself as low-carb, keto, or diabetic-friendly
- Stick to sprouted, seeded, or 100% whole grain varieties of traditional breads
- Look for high-protein bread to increase satisfaction
Healthiest Low Carb Bread Ingredients
Here are some of the top ingredients that make bread lower in carbohydrates:
- Almond flour – Very low in carbs at only 3 grams net per 1/4 cup
- Coconut flour – Only 5 grams net carbs per 2 tablespoons
- Flaxseed meal – Provides 2 grams of carbs and 2 grams of fiber per tablespoon
- Psyllium husk – A source of soluble fiber to reduce net carbs
- Oat fiber – Mostly insoluble fiber, also helps lower net carbs
- Xanthan gum – Thickener that adds fewer carbs than other options
- Eggs – Used to replace some rising agents and add protein
- Chia seeds – Contain 8 grams of carbs but 5 grams are fiber
Prioritizing these ingredients over all-purpose flour can drastically reduce the carb content of bread while maintaining fiber, protein, and healthy fats.
Are Carbs Ever Healthy?
While limiting carb intake is important for many people, carbs can have health benefits in moderation. Here are some instances where quality carbs may be healthy:
- Eating carb-rich fruits and vegetables to get vitamins, minerals, and fiber
- Consuming healthy whole grains like oats, quinoa, and brown rice
- Including beans and legumes for plant-based protein and fiber
- Enjoying sweet potatoes, winter squash, peas, and carrots for vitamins and antioxidants
- Eating a small serving of grains if you tolerate them well
- Using carbs to fuel an intense workout
- Consuming carbs to restore glycogen stores after exercise
The key considerations are the source and amount of carbohydrates. Focus on getting carbs from produce, minimally processed grains, beans, and legumes. The diet that is healthiest for you depends on your goals, activity level, health status, and personal preferences.
Sample Low Carb Bread Recipes
If you want to bake your own low carb bread at home, here are a few recipe ideas to try:
1. Basic Keto Bread
Makes 1 loaf (16 slices)
- 3 cups almond flour
- 1/4 cup psyllium husk powder
- 1 tbsp baking powder
- 1/2 tsp xanthan gum
- 1 tsp salt
- 4 egg whites
- 1/3 cup water
- 1/3 cup olive oil or melted coconut oil
Instructions: Mix dry ingredients. Whisk wet ingredients in separate bowl. Combine both mixtures. Pour into loaf pan and bake at 350F for 35 minutes. Cool completely before slicing.
Nutrition per slice: 160 calories, 14g fat, 4g protein, 5g net carbs
2. Flaxseed Almond Bread
Makes 1 loaf (12 slices)
- 1 1/2 cups almond flour
- 1/2 cup flaxseed meal
- 1 tsp baking powder
- 1/2 tsp sea salt
- 3 eggs
- 1/3 cup water
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
Instructions: Whisk dry ingredients. Mix wet ingredients in separate bowl. Combine mixtures. Pour into loaf pan and bake at 350F for 30 minutes. Let cool before removing from pan.
Nutrition per slice: 137 calories, 11g fat, 5g protein, 3g net carbs
3. Coconut Flour Bread
Makes 1 loaf (10 slices)
- 3/4 cup coconut flour
- 1/4 cup almond flour
- 2 tsp baking powder
- 1/4 tsp sea salt
- 5 eggs
- 1/4 cup coconut oil, melted
- 1/4 cup water
Instructions: Mix dry ingredients. Whisk wet ingredients separately. Combine both mixtures. Pour into loaf pan and bake at 350F for 30 minutes. Allow to cool completely before slicing.
Nutrition per slice: 154 calories, 12g fat, 4g protein, 4g net carbs
Pre-Sliced Low Carb Bread Options
If you want the convenience of pre-sliced bread, here are some of the top low carb options:
| Brand | Bread Type | Net Carbs |
|---|---|---|
| ThinSlim Foods | Multiseed | 4g |
| ThinSlim Foods | 3 Seed | 5g |
| Aldi | L’oven Fresh | 6g |
| Franz | Keto | 5g |
| Sola | Golden Wheat | 6g |
| Nature’s Own | Life Wheat | 8g |
ThinSlim, Franz, and Sola are brands that specialize in low carb bread products. L’oven Fresh and Nature’s Own Life breads are found in the regular bread aisle but have lower carb options.
Spotlight on ThinSlim Foods Bread
One of the most popular and widely available low carb bread brands is ThinSlim Foods. Here’s a look at some of their top bread choices:
- 3 Seed Bread – 5g net carbs per slice
- Cinnamon Raisin Bread – 6g net carbs per slice
- Multiseed Bread – 4g net carbs per slice
- Classic White Bread – 4g net carbs per slice
- Rye Bread – 5g net carbs per slice
ThinSlim breads are made with wheat protein, fiber, and seeds. They are an excellent option for sandwiches, toast, and French toast on a low carb diet. ThinSlim also offers bagels, muffins, tortillas, pasta, and pizza crusts all under 5g net carbs as well.
Low Carb Bread in Restaurants
When dining out, you can request low carb swaps and substitutions to enjoy bread on your meal:
- Order an open-faced sandwich served on just one slice of bread
- Ask for lettuce wrap sandwich with protein and veggies
- Substitute bread for a bed of greens or vegetables
- Request extra vegetables instead of bread or potatoes
- Choose grilled chicken or fish with a side salad
- Ask for an extra side of veggies or salad instead of bread basket
- Order burgers wrapped in lettuce instead of a bun
With special ordering or simple substitutions, you can still enjoy the delicious flavors of sandwiches and burgers without all the extra carbs from bread.
Low Carb Bread Alternatives
In addition to low carb bread slices, here are some other options that can be used in place of bread:
- Lettuce leaves
- Portobello mushroom caps
- Bell pepper slices
- Cucumber rounds
- Zucchini planks
- Chicken or turkey slices
- Beef patties or meatballs
- Cheese slices
- Cloud bread made with eggs
- Nori sheets
Using vegetables, meats, cheese, and creative recipes can help satisfy sandwich cravings on a low carb diet. Don’t be afraid to get creative with substitutions for buns and sliced bread!
Low Carb Bread Tips
Here are some final tips for enjoying low carb bread:
- Check labels and aim for under 10g net carbs per slice
- Store bread frozen to prolong freshness
- Toast or crisp bread to improve texture
- Opt for smaller or thinner slices
- Use lettuce or collard greens for wrap sandwiches
- Combine with protein sources like eggs, meat, or cheese
- Read the ingredients list and avoid added sugars
- Buy bread baked with healthy oils like olive or avocado oil
The Bottom Line
Finding truly low carb bread is possible by choosing certain brands, recipes, and ingredients. Prioritize bread made with nut flours, protein, fiber, and healthy fats while avoiding all-purpose flour and added sugars. Enjoy bread in moderation as part of an overall low carb or ketogenic eating pattern. With some adjustments to ingredients and portion sizes, you can still enjoy the pleasures of bread on a low carb lifestyle.
