It is great having allergen free bread options, but it’s also healthier to avoid bread even if it is gluten free. It is cleaner to use a vegetable, or fruit substitute. Here are some of my favorite bread substitutions – they are so good that you won’t miss out on that slice of bread!
• Lettuce wrap→ It is so important to get your greens in! You can wrap your Hilary’s Eat Well burger in romaine lettuce or another leafy green which will hold everything together. Lettuce wraps are much lower in calories than bread, and they are very fresh.
• Corn Tortillas→ Corn tortillas tend to be cleaner than regular bread. You can even use a tortilla to replace a pizza crust which is much lighter option.
• Sweet Potato→ Thick slices of cooked sweet potato can be a great substitute for burger buns or flatbreads. Try this out with your next burger from Hilary’s Eat Well!
• Portobello Mushroom→ You can use 2 big slices of raw or cooked Portobello mushrooms instead of a burger bun or sandwich bread.
• Bell Peppers→ Cut off 2 large slices of bell peppers and pile in as much veggies and meat as you can in between them!
• Eggplant→ Eggplant is a great healthy and vegetable substitution for bread – be sure to cut a big enough slice.
• Cauliflower Bread or Pizza Crust→ Cauliflower bread or pizza crust is a wonderful bread alternative that is healthy and still has the consistency of bread. Gather the following ingredients: 1 small head of cauliflower, 1 egg, ½ cup of cheese or dairy free variation, ½ tsp salt, ¼ tsp pepper, 2 tbsp olive oil. Transform the cauliflower florets into rice with a food processor. Microware the cauliflower rice on high for 8 minutes or until cooked. Remove excess water from cauliflower. Combine the following ingredients into a bowl: cauliflower rice, egg, cheese, salt & pepper. Mix well, shape into squares, and place onto a parchment on a baking sheet. Bake for about 16 minutes or until golden at 450 degrees.
• Tomato / Caprese Salad Sandwich→ Substitute tomatoes for bread, and you can even throw in some mozzarella cheese and basil to make a caprese salad sandwich.
• Apple→ Use thick slices of apple as the bread, and then add peanut butter in between the layers.
• Banana→ Use thick slices of banana as the bread, and then add Nutella or peanut butter in between the layers.
• Tofu→ You can use 2 big slices of raw or cooked tofu instead of a burger bun or sandwich bread.
• Cucumber→ Hollow out a cucumber the long way, and then pile in the veggies and other toppings you want inside the cucumber sandwich.
Jackie Aanonsen is the Founder & CEO ofGluten Free Follow Me, the guide to dining gluten free in NYC, California and beyond!She details and ranks over 2,000gluten free friendly eateries and products on herwebsite- follow her journey!
FAQs
But if you really wish to cut your bread intake, you can have oatmeal, brown rice, quinoa, and other grains as a substitute. Depends on what you are eliminating. If you can have corn, try corn tortillas.
What can I substitute for bread in my diet? ›
Sweet Potatoes and Vegetables
Other vegetables, like eggplants, bell peppers, cucumbers and mushrooms, also make great bread substitutes. These are fresh, tasty alternatives. They are especially delicious with toppings like meats, cream cheese and vegetables.
What is a good substitute for bread for sandwiches? ›
Here are some bread substitutes to try
- Corn, reduced-carb or whole-grain tortillas.
- Cheese wraps or cheese slices.
- Coconut wraps.
- Cauliflower bread.
- Cucumber slices.
- Sweet potato slices.
- Bell pepper slices.
- Portobello mushrooms.
Sourdough bread and gluten-free bread are the best types of bread for people with IBS. The lengthy fermentation process used to make traditional sourdough bread reduces the amount of fructans, which are the kind of carbohydrates in bread that cause IBS symptoms.
How can I get carbs without bread? ›
Which foods are rich in carbohydrates besides bread, rice, and...
- all fruits and fruit juices.
- all grains including barley, oats, farro and yes rice (all types)
- beans.
- starchy vegetables like potatoes, corn and sweet peas.
- milk, yogurt and ice cream.
- sugar, sweets and sugar sweetened beverages.
22 Brilliant Ways To Eat Eggs For Dinner
- Spaghetti Marinara With Poached Eggs. ...
- Fried Rice. ...
- Turmeric Sweet Potatoes, Poached Eggs, and Lemon Dressing. ...
- Sesame Roasted Asparagus, Egg, and Bacon Salad. ...
- Baked Eggs With Spinach and Mushrooms. ...
- Zucchini Crust Pizza. ...
- Mushroom, Leek, and Fontina Frittata. ...
- Eggs in Squash Rings.
Swap bread with nutrient-rich alternatives like sautéed vegetables, avocado halves, or lettuce wraps to enjoy eggs in a healthier, low-carb way.
Will I lose weight if stop eating bread? ›
Researchers found that eating two slices of white bread (120 grams) per day increased obesity risk by 40%. By decreasing carbohydrate consumption such as bread, the body burns stored energy as glycogen (which is the image of stored carbohydrates in the liver and muscles), which leads to water loss and weight loss.
What can I replace bread and potatoes with? ›
You can incorporate healthy alternatives to traditional carbs such as quinoa, lentils, sweet potatoes, or cauliflower rice into your diet. These options provide fiber, vitamins, and minerals while helping you feel satisfied. Experiment with different recipes and portion sizes to find what works best for you.
What to eat on a no-bread diet? ›
On the other hand, eliminating bread from the diet can help you focus on other healthy carbohydrate sources that you may not have been eating, like:
- Brown rice.
- Quinoa.
- Oatmeal.
- Beans, Peas, and Legumes.
- Whole Barley.
- Whole Wheat Pasta.
- Fruits.
- Sweet Potatoes.
Starchy foods: Avoid wheat, barley, corn, spelt, rye, oats, and bread. Also avoid other gluten-containing foods. Meat and fish: Avoid processed meats, cold cuts, beef, chicken, pork, eggs, and shellfish. Dairy products: Eliminate all dairy, including milk, cheese, yogurt, and ice cream.
How can I diet without bread? ›
Don't Eat Bread At Every Meal
If you had toast for breakfast, consider skipping bread at lunch and opt for a salad or a protein-packed bowl. For dinner, avoid bread-heavy sides like garlic bread and choose extra vegetables or a quinoa salad instead.
What to eat instead of bread and pasta? ›
Rice, potatoes, and corn are all excellent sources of carbohydrates, and they are just as healthy as bread and pasta. Fruits are also an excellent source of carbohydrates, but it would be a stretch to call them a bread substitute. Simple: Eat less of them.
What is the diet called when you don't eat bread? ›
People who follow a specific carbohydrate diet don't eat grains or grain products. They avoid bread, pasta and cereal. The diet is also very low in sugar and lactose (a sugar naturally found in milk and dairy products).
