The ketogenic (keto) diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, forcing it to become efficient at burning fat for energy.
However, one of the biggest challenges for people starting keto is cutting out carb-heavy staples like bread, pasta, and rice. This leaves many wondering: is there any bread I can eat on the keto diet?
Quick Answer
Yes, there are several low-carb bread options suitable for the keto diet. Keto breads are made with almond flour, coconut flour, flaxseed meal, and other ingredients that won’t spike your blood sugar. Just be sure to check the nutrition label, as carb counts can vary significantly between brands. Some good keto bread picks include:
– ThinSlim Foods Low-Carb Bread
– Great Low Carb Bread Company Low-Carb Bread
– Franz Keto Bread
– Unbun Seed Bread
– Sola Low-Carb Bread
– Aldi L’Oven Fresh Zero Net Carbs Bread
Aim for options with 3g net carbs or less per slice. Net carbs refer to the total carbs minus fiber and sugar alcohols. Fiber doesn’t raise blood sugar, so it doesn’t count.
What Makes Bread Non-Keto Friendly?
Before discussing the best keto bread options, it helps to understand why traditional bread is off-limits on the ketogenic diet.
Bread is high in carbohydrates — usually 25-35g per slice. On keto, the recommended daily carb intake is under 50g total. So even one slice of regular bread could use up most of your carb allowance for the day.
The main sources of carbs in regular bread are:
Refined Flour
Most bread is made with refined grains like white wheat flour. The refining process strips out the nutritious parts of the grain, leaving mostly starchy endosperm. One slice of white bread has around 15-20g net carbs.
Sugar
Many commercial breads add sugar in the form of sucrose, high fructose corn syrup, honey, and molasses. This extra sugar increases the carb content and adds empty calories.
Starch
Bread recipes often call for added tapioca starch, potato starch, corn starch, and other starchy ingredients. Starches are 100% carbohydrates.
What Makes a Bread Keto-Friendly?
Keto bread replaces the carb-heavy ingredients above with low-carb, high-fiber, keto-approved alternatives like:
Almond and Coconut Flour
These nut and seed-based flours provide fiber, protein, and healthy fats while keeping net carbs low. Coconut flour absorbs a lot of moisture, so it’s often blended with almond flour.
Psyllium Husk
Added psyllium husk fiber bulks up the bread while reducing the net carb count.
Flaxseed and Chia Seeds
Like psyllium, flax and chia provide fiber. They also add healthy fats, vitamins, and minerals.
Xanthan and Guar Gums
These thickening agents mimic the gluten in wheat-based bread, helping keto breads rise and hold their shape.
Apple Cider Vinegar and Eggs
Used for structure and moisture.
Zero-Calorie Sweeteners
Such as stevia and erythritol, keep keto bread naturally sweet without the added carbs.
Fats like Butter or Coconut Oil
Healthy fats help keep keto bread moist and add richness.
9 Best Store-Bought Keto Breads
Looking for a tasty keto bread you can buy at the grocery store? Here are 9 delicious and low-carb options:
1. ThinSlim Foods Multi-Seed Bread
With just 1g net carb per slice, this is one of the lowest carb breads you’ll find. It’s made with vital wheat gluten to provide structure without the carbs. It’s also loaded with seeds for fiber and healthy fats. Just note that it contains oat fiber, so avoid if you’re gluten-free.
2. Great Low Carb Bread Company Plain Bread
Slightly sweat and dense, this almond flour-based bread contains 3g net carbs per hearty slice. It makes great toast, sandwiches, and garlic bread.
3. Franz Keto 7-Seed & Nut Bread
Each slice of Franz’s 7-seed bread contains just 4g net carbs. It has an impressive 13g of protein thanks to added wheat protein isolate. Flax, sunflower seeds, and whey protein provide nutrients and texture.
4. Unbun Seed-Loaded Bread
All Unbun breads are keto-friendly, with 2-5g net carbs per serving. The seed-loaded variety includes flax, sunflower, pumpkin, and chia seeds. It makes a fiber-filled base for avocado toast or sandwiches.
5. Sola Low-Carb Bread
With just 3g net carbs and 7g protein, this bread tastes great toasted or as a sandwich thin. Solbana golden flaxseed flour adds an earthy, nutty flavor.
6. Natural Ovens Keto Friendly Bread
This bread is sweetened with monk fruit extract and uses a blend of almond flour, psyllium husk, and whey protein to keep net carbs at just 2g per slice.
7. Aldi L’Oven Fresh Zero Net Carbs Bread
Aldi’s 100% keto bread has 0g net carbs thanks to added fiber and sugar alcohol sweeteners. The wheat and soy protein give it a texture similar to regular bread.
8. 647 Keto Bread
Each 80-calorie slice of 647 keto bread contains 2g net carbs. It’s made with wheat protein, almond and coconut flour, psyllium husk, and egg whites.
9. ThinSlim Zero Carb Bread
As the name suggests, this ThinSlim loaf scores 0g net carbs per slice. The main ingredient is vital wheat gluten to provide elasticity and structure.
5 Easy Ways to Bake Keto Bread at Home
Want to bake your own healthy keto bread at home? It’s easier than you think. Here are 5 recipes to try:
1. Almond Flour Bread
Made entirely with almond flour, this basic bread has 1g net carb per slice. The psyllium husk powder helps it hold together and adds fiber.
2. Coconut Flour Bread
Coconut flour’s dry, absorbent quality makes it perfect for keto baking. Eggs and butter ensure this bread comes out moist and delicious.
3. Flaxseed Meal Bread
Ground flax seed gives this bread impressive omegs-3s. Baking powder helps it rise. Chia seeds add crunch.
4. Chaffles
These cheese waffles (chaffles) make an easy 1-minute bread substitute. Mix shredded cheese with egg, then cook in a mini waffle maker. Customizable and fun.
5. Fathead Dough
Also known as foolproof keto dough, this recipe combines cream cheese, mozzarella, eggs, and almond flour into a versatile low-carb dough that can be baked into rolls, pizza crust, or loaves.
What to Look for When Buying Keto Bread
Not all bread that claims to be low-carb is necessarily keto-friendly. When buying keto bread, look for:
3g Net Carbs or Less Per Slice
Aim for 3g net carbs or less per slice, which allows room for other carbs in your daily meal plan. Net carbs = total carbs – fiber – sugar alcohols.
No Added Sugars
Avoid bread with added sugars, including cane sugar, honey, maple syrup, and high fructose corn syrup. Even small amounts can spike blood sugar.
Minimal Ingredients
Breads with short ingredient lists tend to be lowest in carbs and additives. Watch for thickeners and preservatives.
High in Fiber and Protein
Prioritize bread with psyllium husk, flaxseed, chia seeds, nuts, and whey or egg protein. This boosts nutrition and keeps you feeling fuller longer.
Health Benefits of Keto Bread
Wondering if low-carb breads are healthy? When made with whole, nutrient-dense ingredients, keto bread provides several benefits:
Keeps Blood Sugar Stable
With minimal carbs and no added sugar, keto bread won’t spike your blood glucose like regular bread. This is helpful for those managing diabetes or insulin resistance.
Reduces Hunger and Cravings
The protein, fat, and fiber in keto bread produce a prolonged feeling of fullness. This makes it easier to control hunger between meals.
Provides Fiber
Each slice of keto bread can contain 5-10g of fiber from ingredients like flaxseed, chia seeds, coconut flour, and psyllium husk. Fiber is important for digestion and heart health.
Supports Ketosis
Keto bread won’t knock your body out of a fat-burning state. Consuming under 50g daily net carbs allows ketosis to continue.
Nutrient-Dense Ingredients
From omega-3 fatty acids in flax and chia to immune-boosting coconut flour, many keto breads provide important vitamins and minerals.
Tips for Adding Keto Bread to Your Diet
Here are some tips to incorporate low-carb bread into your ketogenic diet:
– Toast it into croutons for salads
– Make sandwiches with keto fillings like chicken salad and BLT
– Craft open-faced sandwiches or bruschetta
– Use it for avocado toast
– Make keto stuffing from cubed bread
– Enjoy it as a side to scrambled eggs
– Use as buns for burgers or hot dogs
– Make bread crumbs with pulsed slices
– Create French toast with keto bread and egg wash
– Bake it into meatloaf or stuffing
Moderation is key. Limit yourself to 1-2 slices per day and track your macros. Avoid pairing with high-sugar jam, dressing, or sauces.
Potential Drawbacks of Low-Carb Bread
While keto bread can fit into a low-carb lifestyle, there are a few potential downsides to consider:
Higher in Calories
Ounce for ounce, low-carb bread typically contains more calories than regular bread. Fat and protein sources like almond flour, flaxseed, and cheese ramp up the calorie density.
More Expensive
Specialty keto bread made with gluten-free, low-carb ingredients costs significantly more than regular loaves. Making your own can help offset costs.
May Trigger Cravings
The taste and texture of bread may lead to cravings for high-carb breads and baked goods, especially for those just transitioning to keto. Be mindful of portion size.
GI Distress
Due to rich ingredients like coconut flour and psyllium husk, keto bread may cause digestive upset in some people, especially when eaten in large amounts. Drink plenty of water.
Contains Eggs, Nuts, and Dairy
Those with food sensitivities should read ingredients carefully, as keto bread often contains common allergens like eggs, tree nuts, coconut, and milk products.
The Bottom Line
It is possible to enjoy bread on a ketogenic diet when you choose low-carb options made with keto-friendly ingredients like almond flour, flaxseed, and healthy fats. Look for locally baked or minimally processed bread with around 3g net carbs per slice to keep ketosis on track.
Pair keto bread with high-fat additions like avocado or nut butter. Or use it to create exciting sandwiches filled with keto-approved fixings. With the many store-bought and homemade options now available, eating keto no longer means missing out on bread.
