Swaps / burger buns
The best keto substitutes for burger buns
A bun adds about as many carbs as two slices of bread. A burger without one is still a great burger, and these make it easy to hold.
White bread: 13 g netChaffle buns: 1.1 g net
4 swaps that work
01Iceberg lettuce wrap2.6 g net · 2 cups shredded (144 g)
- Best for
- Restaurant burgers and cookouts
- How
- Ask for it “protein-style,” or use whole leaves of iceberg wrapped in paper.
02Portobello caps1.6 g net · 1 cup sliced (70 g)
- Best for
- Steakhouse-style burgers
- How
- Remove the gills, brush with oil and grill or roast until tender. Pat dry before stacking.
03Chaffle buns1.1 g net · 2 large (100 g)
- Best for
- A real-feeling bun
- How
- Make two chaffles per burger; a little almond flour in the batter makes them sturdier.
04Eggplant rounds2.4 g net · 1 cup cubed (82 g)
- Best for
- Mediterranean-style burgers
- How
- Slice thick, salt, then grill or roast until golden and firm.
Tips from the kitchen
- Load the toppings: cheese, bacon, avocado, pickles and mustard all fit keto.
- Skip the ketchup or use a no-sugar version.
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 burger buns?
It depends on the dish. Iceberg lettuce wrap is best for restaurant burgers and cookouts; Portobello caps is best for steakhouse-style burgers; Chaffle buns is best for a real-feeling bun.
How many carbs does the swap save?
A serving of white bread (1 slice (28 g)) has about 13 g of net carbs. Chaffle buns (2 large (100 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.
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