Which Bread is Allowed on Keto?

November 5, 2025 •

3 min read

A single slice of traditional white bread contains approximately 13 grams of carbohydrates, making it incompatible with a ketogenic diet. The answer to which bread is allowed on keto lies in alternatives made from low-carb ingredients like almond flour, coconut flour, and seeds.

Quick Summary

Various bread types and bread substitutes suitable for a ketogenic diet are detailed. Included are homemade options, commercial brands, and nutritional considerations for maintaining ketosis.

Key Points

Almond Flour Bread: A classic, mild-flavored keto bread replacement that is low-carb, grain-free, and high in protein and healthy fats.
Coconut Flour Bread: An excellent nut-free, gluten-free, and low-carb bread option that works well in many keto recipes.
Cloud Bread (Oopsie Bread): An incredibly airy and light bread substitute made from eggs and cream cheese, perfect for burger buns or toast.
Store-Bought Keto Breads: Convenient pre-packaged alternatives from brands like Carbonaut, Sola, and Base Culture offer low-carb slices for busy lifestyles.
Nut and Seed Bread: A dense, hearty, and fiber-rich bread made with various nuts and seeds for a satisfying texture and flavor.
Net Carbs are Key: Always prioritize net carbs over total carbs by subtracting fiber and sugar alcohols when evaluating a bread's keto-friendliness.

Understanding Why Traditional Bread is Excluded

The ketogenic diet depends on reducing carbohydrate intake to force the body into ketosis, where it burns fat for energy. Traditional bread, typically made from wheat flour, is very high in carbohydrates, with a single slice of white bread containing approximately 13-14 grams. This amount can easily exceed a keto dieter's daily carb limit of 20-50 grams, which can take the body out of ketosis.

The Keto-Friendly Flour Revolution

The key to creating keto-friendly bread is substituting high-carb wheat flour with low-carb alternatives. Two of the most common and versatile options are almond flour and coconut flour.

Almond Flour: Ground from blanched almonds, this flour is rich in protein, healthy fats, and fiber. It provides a moist, tender crumb and a nutty flavor that works well for sandwiches and baked goods.
Coconut Flour: Made from dried coconut meat, this flour is highly absorbent and a fantastic nut-free alternative. It yields a denser, slightly sweeter bread and requires more moisture in recipes.
Psyllium Husk Powder: This ingredient acts as a vital binding agent in many low-carb recipes, mimicking the elastic properties of gluten. It helps give the bread structure and prevents it from crumbling.

Popular Homemade Keto Bread Options

Making homemade keto bread provides complete control over ingredients and macros, ensuring you stay in ketosis. Some well-regarded options include:

Cloud Bread (Oopsie Bread): This incredibly low-carb, grain-free alternative is made from just eggs, cream cheese, and baking soda or cream of tartar. Its light, fluffy, and airy texture makes it a great replacement for buns or toast.
Almond Flour Loaf: This recipe often combines almond flour with eggs, butter, and baking powder for a traditional sliced-bread feel. It's excellent for sandwiches or toasted with toppings.
Nut and Seed Bread: For a hearty, nutrient-dense loaf, many recipes combine a variety of nuts and seeds (like flax, pumpkin, and sunflower) with eggs and psyllium husk. This bread is full of fiber and healthy fats.
90-Second Keto Bread: This mug-bread can be made quickly in the microwave using almond or coconut flour, a binder like eggs, and leavening agents.

Top Store-Bought Keto Bread Brands

Several commercial brands now offer keto-friendly bread products for convenience. Always read the label carefully to check for net carbs and unwanted additives.

Carbonaut: Offers a line of white and seeded breads with very low net carbs and a great texture.
Sola: Known for its low-calorie and low-carb seeded and white bread options.
Franz Keto Bread: A widely available option with multiple low-carb products.
Base Culture: Features a gluten-free and grain-free keto bread made with whole food ingredients.
Nature's Own Keto Bread: Another accessible brand with low net carb slices.

Keto Bread Comparison Table


Bread Type	Main Ingredients	Net Carbs (per slice)	Key Features
Traditional Bread	Wheat flour, yeast, sugar	12-15g	Not keto-friendly
Almond Flour Bread	Almond flour, eggs	2-3g	Moist, mild, and nutty
Coconut Flour Bread	Coconut flour, eggs	1-2g	Nut-free, dense, highly absorbent
Cloud Bread	Eggs, cream cheese	~0.5-1g	Airy, fluffy, excellent for buns
Nut & Seed Bread	Nuts, seeds, psyllium husk	1-4g	High-fiber, dense, and hearty
Store-Bought Keto	Varies (often gluten, fiber)	1-6g	Convenient, accessible, varied texture

Important Considerations for Choosing Keto Bread

Net Carbs: Calculate net carbs by subtracting fiber and sugar alcohols from total carbohydrates. This is the number that truly matters for ketosis.
Ingredients: Be mindful of store-bought brands that use vital wheat gluten or other processed additives. Some dieters prefer recipes with whole, unprocessed ingredients.
Satiety: Keto breads, especially those with added seeds, are often higher in fiber, protein, and healthy fats, which promote fullness.
Portion Control: Even with keto bread, it's important to monitor portions to manage your overall carb and calorie intake effectively.

Conclusion

Following a keto diet doesn't have to mean a life without bread. With the right ingredients and preparation, delicious, low-carb alternatives can be enjoyed. Whether you opt for a homemade almond flour loaf or a convenient store-bought option, remember to check net carb counts and ingredients to ensure they align with your health goals. Choosing the right keto-friendly bread can help you stay on track and make your diet feel inclusive, not restrictive. For more detailed recipes and baking guides, explore resources like Diet Doctor.

Frequently Asked Questions

No, regular whole wheat bread is not allowed on a keto diet. Like white bread, it is too high in carbohydrates and can quickly prevent your body from staying in a state of ketosis.

The main difference is the ingredients. Keto bread uses low-carb alternatives like almond or coconut flour instead of high-carb wheat flour, resulting in a much lower net carb count.

To calculate net carbs, subtract the grams of dietary fiber and any sugar alcohols from the total carbohydrates listed on the nutrition label.

Not necessarily. While convenient, some store-bought brands may contain processed ingredients or fillers that some keto dieters prefer to avoid. Homemade bread gives you full control over all ingredients.

Cloud bread is often considered one of the easiest, requiring only a few simple ingredients like eggs and cream cheese. For a quick, small serving, mug bread recipes are also very simple.

Common ingredients include low-carb flours like almond or coconut flour, eggs for structure, a binder like psyllium husk, and a leavening agent like baking powder.

To maintain freshness, store homemade keto bread in an airtight container in the refrigerator for up to a week. For longer storage, you can slice and freeze it for up to a few months.