Swaps / bread
The best keto substitutes for bread
A single slice of white bread has about 13 grams of net carbs, so a sandwich can be most of a keto day. Depending on what the bread is for, there are better tools for the job.
White bread: 13 g netLettuce wraps: 1.1 g net
5 swaps that work
01Lettuce wraps1.1 g net · 2 cups shredded (94 g)
- Best for
- Sandwiches, burgers, wraps
- How
- Use sturdy romaine hearts or butter lettuce, doubled up. Wrap tightly in parchment to eat on the go.
02Chaffles1.1 g net · 2 large (100 g)
- Best for
- Sandwich bread, toast, breakfast sandwiches
- How
- Whisk an egg with shredded cheese and cook in a waffle iron until crisp.
03Cloud bread1.2 g net · 2 tbsp (29 g)
- Best for
- Soft rolls and sliders
- How
- Whip egg whites stiff, fold in yolks beaten with cream cheese, spoon onto a sheet and bake until golden.
04Almond flour bread2.6 g net · ¼ cup (24 g)
- Best for
- Toast and sliced loaves
- How
- Use a recipe written for almond flour, usually with eggs, butter and psyllium or flax for structure.
05Cucumber rounds3.2 g net · 1 cup sliced (104 g)
- Best for
- Open-faced bites, canapés
- How
- Slice thick and top with smoked salmon, chicken salad or cream cheese.
Tips from the kitchen
- Store-bought “keto” bread varies widely; read the label for resistant wheat starch and other fillers.
- Psyllium husk is the ingredient that gives homemade keto bread its chew.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for bread?
It depends on the dish. Lettuce wraps is best for sandwiches, burgers, wraps; Chaffles is best for sandwich bread, toast, breakfast sandwiches; Cloud bread is best for soft rolls and sliders.
How many carbs does the swap save?
A serving of white bread (1 slice (28 g)) has about 13 g of net carbs. Lettuce wraps (2 cups shredded (94 g)) has about 1.1 g.
Is white bread keto?
Not keto-friendly. A single slice has about 13 grams of net carbs.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
Keto for real life
Every occasion
From black tie to the gas station: airports, road trips, game day, first dates and the office party.
Explore →22 cuisinesDining out
What to order, what to skip and exactly what to say, from sushi to the sports bar.
Explore →85 drinksThe bar
Carbs in every cocktail, wine and beer, and how to order each one lower-carb.
Explore →54 ingredientsHidden carbs
Maltodextrin, IMO, maltitol, “tapioca fiber”: what each label word means and how to count it.
Explore →