Looking for a bread substitute? Whether you’re cutting back on carbs, eating gluten-free or just want more vegetables in your life, there are so many delicious alternatives to bread. Below are my favorite easy bread substitutes for sandwiches, toast, wraps, burgers and pizza. Plus my go-to Gluten-Free Cauliflower & Linseed (Flax) Bread recipe, which is made from just 5 ingredients.
Since discovering my Broccoli Sandwich Bread and my Cauliflower Pizza Bases, I’m a little obsessed with using vegetables in my savory baking. This cauliflower bread is a lovely low carb alternative to soy and linseed bread. And it’s naturally gluten-free.
Why Look for a Bread Substitute?
There’s nothing wrong with good bread. But there are plenty of reasons you might want to eat less of it:
- Celiac disease, gluten intolerance or gluten sensitivity – if you’re on a gluten-free diet, regular bread made from wheat, rye or barley is off the menu.
- Cutting carbs – conventional wheat bread is mostly carbohydrates. Swapping it for vegetables or eggs can help keep your blood sugar steadier and make it easier to lose weight.
- More nutrients – many bread alternatives, like leafy greens, sweet potatoes and mushrooms, are packed with fiber, vitamins, minerals and antioxidants.
- Feeling better – a lot of my students find they feel lighter and less bloated when they eat less bread.
The Best Bread Substitutes
1. Lettuce Wraps
My number one bread substitute. Crisp leaves of romaine lettuce, iceberg or butter lettuce make perfect cups or wraps for sandwich fillings. Try chicken salad, tuna mashed with cottage cheese, or leftover roast meat with avocado. Super fresh and low-calorie.
2. Collard Greens or Cabbage Leaves
For a sturdier wrap, use collard greens or blanched cabbage leaves. Just trim the thick center stem so they roll easily. Here’s my Salted Cabbage ‘Tortillas’. And if you can’t find collards, see my collard greens substitutes.
3. Sweet Potato Toast
Cut sweet potato lengthwise into slices about 1/4 inch (5mm) thick and pop them in the toaster on high (it can take 2-3 rounds), or roast them in the oven. Top just like toast with avocado, eggs, butter or cream cheese.
4. Portobello Mushroom Caps
Big flat mushroom caps make brilliant burger buns. Roast or grill them with a little olive oil until tender, then use them in place of buns.
5. Egg Wraps
A thin omelet makes a wonderful high protein wrap. Whisk 1-2 eggs (or egg whites if you prefer) and cook in a non-stick skillet like a crêpe. Fill with salad, smoked salmon or leftover chicken and roll up. My Dependable Spinach Omelette is another favorite.
6. Cauliflower Bread or Pizza Crust
Cauliflower makes surprisingly good bread, as you’ll see in the recipe below. It’s also great as a pizza crust. Try my Cauliflower ‘Pizza’ or Salamino Cauliflower Pizza.
7. Broccoli Bread
My original vegetable bread that started it all. Here’s my Broccoli Sandwich Bread.
8. Almond Flour Breads
Almond meal (flour) is my favorite gluten-free flour for low carb baking. It has a lovely nutty flavor and is high in vitamin E and magnesium. Try my Little Almond Breads or Easy Almond Pizza.
9. Zucchini Tortillas
For tacos and wraps, try my Zucchini Tortillas or Zucchini Pizza.
10. Nori (Seaweed) Sheets
Nori sheets are what’s used to wrap sushi. They make great quick wraps for smoked salmon, avocado, cucumbers and bell peppers. Seaweed is also a good source of iodine.
11. Cucumber or Bell Pepper ‘Boats’
Halve cucumbers lengthwise and scoop out the seeds, or cut bell peppers into quarters. Then fill with cream cheese, hummus, tuna or chicken salad. Crunchy and refreshing.
12. Corn Tortillas
If you’re gluten-free but not low carb, corn tortillas are a good option. They’re lower in carbs and calories than most flour tortillas. Check the label though, as some brands add wheat flour.
13. Rice Cakes or Rice Paper
Another gluten-free option. Brown rice cakes are crunchy and make a good base for toppings. Rice paper wrappers are lovely for fresh rolls.
14. Sprouted Grain Bread
Not a bread substitute exactly, but sprouted breads like Ezekiel bread are made from sprouted whole grains and legumes. They have more fiber and protein than regular bread. You’ll find them in the freezer section of most supermarkets. Note that they do contain gluten.
15. Skip the Bread and Make a Bowl
Sometimes the simplest bread substitute is no bread at all! Put your sandwich fillings on a bed of leafy greens with a good dressing. Or make a bowl with lean protein, vegetables and a little brown rice. See my easy healthy lunch ideas that don’t involve sandwiches.
What Can I Use for a Sandwich Instead of Bread?
Lettuce wraps, collard greens, egg wraps, nori sheets and my cauliflower bread below are all great for sandwiches. For toasted sandwiches, sweet potato slices work really well.
What Can I Eat When I’m Craving Bread?
Bread cravings are really common, especially when you first cut back. Often it’s the crunch, the butter or the comfort we’re really after. Try a slice of sweet potato toast with butter, a warm slice of cauliflower bread, or a handful of nuts. Making sure you’re eating enough protein and fiber at meals helps a lot too.
Will I Lose Belly Fat if I Stop Eating Bread?
Cutting out bread on its own won’t target belly fat. But eating less bread and more vegetables, protein and healthy fats can help you eat fewer refined carbs and lose weight overall. It’s one of the simple swaps I recommend to my students.
Gluten-Free Cauliflower & Linseed (Flax) Bread
This is my favorite homemade bread substitute. It’s made with cauliflower, eggs and linseeds (flax seeds), so it’s gluten-free, grain-free and low carb. It’s perfect for open sandwiches or toasted with butter.
One quick word of warning… Because of the high egg content, it’s easy to overcook this bread. So make sure you set your timer, and if you’re not sure whether it’s done, get it out just to be safe.
If you can’t find ground flax seeds (linseeds) you can make your own like I do. Just blitz whole seeds in an electric coffee grinder or spice grinder. Or use almond meal instead. And if you can find golden linseeds, they look much prettier!
Gluten-Free Cauliflower & Linseed (Flax) Bread
Ingredients
- 1 lb cauliflower (500g)
- 4 eggs
- 3.5 oz ground flax seeds (linseeds) (100g)
- 1/4 tsp salt
- 2 oz whole flax seeds (linseeds) (50g)
Instructions
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Preheat your oven to 400°F (200°C).
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Blitz the cauliflower in a food processor until it looks a bit like fine couscous. Or chop or grate as finely as possible.
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Add the eggs, ground flax, whole flax and salt to the food processor bowl. Stir with a spoon until combined.
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Line a baking sheet with parchment paper. Tip the cauliflower mixture onto the lined sheet, then use your hands to smooth it into a rectangle about 1/3 inch (1cm) thick.
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Bake for 20-25 minutes or until the bread is lightly browned and feels firm and springy when touched. Be careful not to overcook it.
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Cool on the tray for a few minutes, then transfer to a wire rack to cool completely. Cut in half crosswise, then into 3-4 lengthwise to make 6-8 slices (or cut to your preferred size).
Recipe Notes
Variations
different quantities - the 1 lb (500g) cauliflower is a guideline, but anywhere from 14 oz (400g) to 21 oz (600g) will be fine.
different vegetables - broccoli works really well. You can also replace up to half the cauliflower with grated raw carrot, beets, sweet potato, parsnip or zucchini.
different seeds - use sunflower seeds, chia seeds or pepitas (pumpkin seeds).
no seeds - skip the whole seeds and use almond meal (flour) instead of the ground flax.
other flavors - add some grated Parmesan, garlic or chopped herbs.
Storage
Keeps in the fridge for a week or so. Or freeze and warm slices in the toaster as needed.
Waste Avoidance Strategy
cauliflower – will keep wrapped in a plastic bag in the fridge for about 3 weeks. Can be frozen (if you have time, chop before freezing so it will defrost quickly).
eggs – will keep in the fridge for weeks, or use for another meal.
linseeds / salt – keep them in the pantry.
More Bread Alternatives
- The Best Low Carb Bread Substitutes
- Low Carb Almond Breads (Gluten-Free)
- The Best Simple Almond Flour Substitutes
- Tofu Not-Pizza
In your corner,
Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
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