What is the best thing to eat instead of bread? A guide to nutritious alternatives

October 2, 2025 •

5 min read

Many people are surprised to learn that a single slice of refined white bread can contain over 13 grams of carbohydrates with little nutritional value. For those seeking a healthier plate or managing dietary restrictions, exploring what is the best thing to eat instead of bread can be a simple yet impactful step toward better nutrition. The right swap can significantly increase your fiber, protein, and vitamin intake.

Quick Summary

This guide covers a variety of delicious and healthy alternatives to bread, including options made from vegetables, grains, and specialty flours. It examines low-carb and gluten-free choices and provides practical advice for incorporating them into your daily meals for a more nutritious diet.

Key Points

Embrace Vegetables as Wraps: Use large leaves like lettuce or blanched collard greens for a very low-carb, nutrient-dense replacement for traditional bread wraps.
Swap for High-Fiber Options: Sprouted grains, oatcakes, or whole-grain crackers provide a higher fiber and nutrient content than refined bread, improving digestive health.
Explore Nut- and Seed-Based Alternatives: Almond flour breads and tortillas offer a grain-free, low-carb, and protein-rich option for those on paleo or keto diets.
Toast Sweet Potatoes for a Sturdy Base: Roasted sweet potato slices serve as a naturally sweet, fibrous, and gluten-free base for open-faced sandwiches or toppings.
Utilize Eggs for Low-Carb 'Buns': Cloud bread and egg wraps are excellent high-protein, zero-carb options for holding your fillings, offering a light and airy texture.
Make Creative Toppings the Star: When replacing bread, focus on making your fillings delicious and flavorful, such as using portobello mushrooms for burger buns.

Why Choose Bread Alternatives?

There are many reasons why people seek out alternatives to traditional bread. Some individuals follow a low-carbohydrate or ketogenic diet, where reducing carb intake is a primary goal. Others have specific dietary needs, such as a gluten sensitivity or celiac disease, which necessitates cutting out wheat-based products. Furthermore, opting for nutrient-dense alternatives can help stabilize blood sugar levels, improve gut health, and increase your overall intake of fiber, vitamins, and minerals.

For many, the heavy, starchy feeling after a bread-heavy meal can lead to an energy crash. Switching to a high-protein or high-fiber base can provide a more sustained release of energy throughout the day.

Nutritious Alternatives for Your Daily Meals

Vegetable-Based Swaps

For those looking for the lowest-carb options, vegetables are an excellent choice for replacing bread. They add a refreshing crunch and a wealth of nutrients to your meal.

Lettuce Wraps: Large, sturdy leaves from romaine, iceberg, or butter lettuce make perfect, crisp wraps for fillings like chicken salad, deli meat, or tacos.
Collard Greens: These tough, large leaves can be blanched briefly to make them pliable, creating a durable and nutrient-packed wrap for heartier ingredients.
Sweet Potato 'Toast': Slice a sweet potato lengthwise into 1/4-inch thick pieces and toast until soft. These make a sturdy, fiber-rich base for toppings like avocado, nut butter, or poached eggs.
Bell Pepper Halves: Cut a bell pepper in half and remove the seeds to create a natural, crunchy bowl for sandwiches or burgers.
Portobello Mushrooms: Grilled or roasted portobello mushroom caps offer a meaty, umami-rich stand-in for a burger bun.
Cauliflower Thins: Grated cauliflower mixed with egg and cheese can be baked into flat, bread-like thins, serving as a versatile and low-carb option for sandwiches or pizza crusts.

Grain and Seed Alternatives

If you still want a grain-like texture but are avoiding traditional wheat, there are several healthier alternatives available.

Sprouted Grain Bread: Brands like Ezekiel bread are made from sprouted whole grains and legumes, making them higher in protein and fiber and easier to digest than traditional bread. Note that these are not gluten-free.
Oatcakes and Wholegrain Crackers: Made from oats and other whole grains, these offer a crunchy, fibrous base for cheese, spreads, and other toppings.
Corn Tortillas: For those who can tolerate corn, these are a naturally gluten-free option for wraps, tacos, and quesadillas.
Rice Cakes: Simple and crunchy, rice cakes are a light and convenient base for both sweet and savory toppings, though they are lower in nutrients than other options.
Specialty Low-Carb Wraps: Many brands now offer low-carb tortillas and wraps made from alternative flours like almond or coconut flour, specifically designed for keto and other low-carb diets.

Low-Carb and Specialty Bread Replacements

Cloud Bread: A popular keto option, this light, airy, and fluffy bread is made from whipped egg whites, cream cheese, and cream of tartar. It contains almost no carbs and works well for sandwiches or burgers.
Almond Flour Bread: This is a denser, homemade bread alternative for those following paleo or gluten-free diets. Made from almond flour, it's rich in healthy fats and protein.
Egg Wraps: Brands like Egglife offer savory, high-protein wraps made from egg whites, with zero carbs, that can be filled with your favorite ingredients.
Nori Sheets: The seaweed used for sushi can be a fun and nutritious way to wrap up fillings like tuna salad, rice, or veggies.

A Comparison of Popular Bread Alternatives


Alternative	Primary Benefit	Best For	Carbohydrate Content	Notes
Lettuce Wraps	Very low calorie and carb	Sandwiches, tacos, burgers	Minimal (near-zero)	Adds a fresh crunch and is highly hydrating. Use sturdy leaves like romaine.
Sweet Potato Slices	High in fiber and Vitamin A	"Toast" with toppings	Moderate (complex carbs)	Naturally sweet and gluten-free. Must be baked or toasted first.
Ezekiel Bread	High in protein and fiber	Toast, regular sandwiches	Moderate (sprouted grains)	A much healthier, whole-grain bread option. Not gluten-free.
Cloud Bread	Extremely low carb	Sandwiches, burgers, pizza base	Very low (near-zero)	Light, fluffy, and suitable for keto. Made from eggs and cheese.
Almond Flour Bread	High in protein and healthy fats	Sandwiches, side bread	Low (grain-free)	Denser texture, and rich, nutty flavor. Good for paleo and keto diets.
Corn Tortillas	Gluten-free, good source of fiber	Tacos, wraps, quesadillas	Moderate (gluten-free)	Look for certified gluten-free versions. Best when warmed.

Health Benefits of Swapping Bread

Making the switch from traditional refined bread to more wholesome alternatives offers several health advantages:

Improved Blood Sugar Control: Many alternatives, especially those based on vegetables or alternative flours, have a lower glycemic index. This means they lead to a slower, more stable rise in blood sugar, preventing energy crashes and controlling hunger.
Increased Fiber Intake: Options like sweet potatoes, oatcakes, and sprouted grain breads are significantly higher in fiber than white bread, which aids digestion and promotes a healthy gut.
Higher Nutrient Density: Replacing refined grains with vegetables, nuts, and seeds provides a boost in essential vitamins, minerals, and antioxidants that are often lost during the processing of traditional bread.
Support for Weight Management: Lower-calorie and lower-carb options, combined with increased fiber and protein, can help you feel full for longer, making it easier to manage your caloric intake.
Reduced Gluten Consumption: For those with sensitivities, replacing bread is crucial. Many alternatives are naturally gluten-free, which can lead to significant improvements in digestive health and overall well-being.

Practical Tips for Making the Switch

For a smooth transition, start by exploring a variety of options to find what you genuinely enjoy. Don't feel pressured to commit to just one. Try different vegetable wraps with various fillings or experiment with making your own keto-friendly breads from almond or coconut flour.

Start with Easy Swaps: Begin by swapping your burger bun for portobello mushroom caps or using lettuce for wraps. These are simple changes that can be very satisfying.
Embrace Textures: If you miss the crunch of toast, opt for toasted sweet potato slices or sturdy crackers. If you prefer a soft wrap, try blanched collard greens or egg wraps.
Meal Prep for Success: Slice and roast sweet potatoes or bake a batch of cauliflower thins at the beginning of the week. Having your alternatives prepped and ready makes healthy eating a habit rather than a chore.
Get Creative with Toppings: The best part of a sandwich is the filling, so focus on making delicious fillings. Hummus, avocado, lean meats, and vibrant vegetables can make any alternative feel like a gourmet meal.

Conclusion

While bread has been a staple for centuries, the modern diet offers a wealth of alternatives that are often more nutritious and can better support individual health goals. The "best" option depends on your specific needs, whether it's reducing carbs, avoiding gluten, or simply adding more vegetables to your diet. By experimenting with vegetable wraps, sprouted grains, and low-carb specialty options, you can discover new and exciting ways to enjoy your favorite fillings while significantly enhancing your nutritional intake. Moving away from traditional bread is not about restriction but about opening up a world of new, flavorful, and healthier culinary possibilities. For more information on healthier swaps in your diet, explore resources from authoritative sources like Banner Health.

Frequently Asked Questions

For the lowest carbohydrate option, vegetable-based swaps are best. Lettuce wraps, bell pepper halves, and cloud bread are all excellent, near-zero-carb alternatives that can be filled with your favorite sandwich ingredients.

Yes, there are many gluten-free alternatives. Options include collard green wraps, corn tortillas, roasted sweet potato slices, almond flour bread, and rice paper wrappers.

Yes, Ezekiel bread is a healthier alternative because it's made from sprouted grains and legumes, providing more protein, fiber, and nutrients than conventional white or wheat bread. It is not gluten-free.

For burgers, you can use portobello mushroom caps, large lettuce leaves, or cloud bread as excellent low-carb, nutrient-rich bun alternatives.

Rice cakes are a simple, low-calorie, and gluten-free option for a crunchy base. However, they are generally low in nutrients and don't offer the fiber or protein found in other alternatives like sweet potatoes or sprouted grain bread.

Cloud bread is a low-carb, gluten-free substitute made from whipped egg whites, cream cheese, and cream of tartar. It has a fluffy texture and can be used for sandwiches, burgers, or even as a base for mini pizzas.

You can make almond flour bread, cloud bread, or cauliflower thins at home. Recipes for these options typically involve combining alternative flours or vegetables with eggs and seasonings before baking.