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Ways to replace bread

10 healthy ways to replace conventional wheat bread

Bread is a staple food for most people. However, most conventional wheat bread is unhealthy. Here are 10 healthy and delicious ways to replace bread.

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Last updated on November 28, 2022, and last reviewed by an expert on November 20, 2022.

For many people, wheat bread is a staple food.

However, most bread sold today is made from refined wheat, stripped of most fiber and nutrients.

It may also cause a big blood sugar spike and increase calorie intake.

Many brands claim to be made from “whole” wheat but still contain mostly pulverized grains.

Many people are intolerant to gluten, a protein in wheat. This includes people with celiac disease and gluten sensitivity.

Wheat is also high in short-chain carbs called FODMAPs, which cause digestive distress in many people.

Although many people can still eat bread without problems, others do their best to avoid it.

Fortunately, convenient and healthy alternatives to bread are becoming more readily available.

Here are 10 easy and delicious ways to replace conventional wheat bread:

1. Oopsie bread

Oopsie bread is one of the simplest and most popular low-carb bread.

It can be made from only eggs, cream cheese, and salt, although some recipes add more ingredients.

Oopsie bread is widely used as a replacement for wheat bread and is delicious as a bun for burgers or served with toppings.

It is easy to make, contains only a few ingredients, and tastes delicious.

2. Ezekiel bread

Ezekiel bread is one of the healthiest bread available.

It is made with several sprouted grains and legumes, including wheat, millet, barley, spelt, soybeans and lentils.

The grains are allowed to sprout before processing, so they contain lower amounts of harmful antinutrients.

This makes the bread much more nutritious and easily digestible.

Ezekiel bread also contains no added sugar. However, if you are sensitive to gluten, Ezekiel bread is not the right option.

You may be able to buy Ezekiel bread at some bakeries, or you can make it yourself.

3. Corn tortillas

Tortillas can be made with either wheat or corn.

Corn tortillas are gluten-free but high in fiber, making them an excellent option for people who are sensitive to gluten.

You can use corn tortillas in sandwiches, wraps, burgers, pizzas, or simply with toppings like butter and cheese.

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It is easy to make corn tortillas since they contain only two ingredients: water and a Mexican flour called Masa Harina.

4. Rye bread

Rye bread is made from rye, a type of grain that is related to wheat.

It is darker and denser than regular bread and much higher in fiber.

Rye bread causes a lower rise in blood sugar than wheat bread. However, it also has a more robust, unique flavor that may be an acquired taste.

Some rye bread is made with a mixture of rye and wheat, so they are a little lighter and have a mild, sweet flavor.

Remember that rye bread contains some gluten, so it is not an option on a gluten-free diet.

You can find rye bread at most supermarkets and bakeries. It is also relatively easy to make yourself.

5. Lettuce and leafy greens

Big-leafed greens like lettuce or romaine lettuce are great substitutions for bread or wraps.

You can fill these greens with toppings like meat or veggies.

The leaf can also be used as a wrap to hold everything together.

Lettuce wraps are incredibly fresh and way lower in calories than bread-based wraps.

6. Sweet potatoes and vegetables

Cooked sweet potato slices make an excellent and tasty substitute for bread buns, especially with burgers.

They may also be used in various recipes for grain-free bread and flatbreads.

Other vegetables, like eggplants, bell peppers, cucumbers, and mushrooms, make great bread substitutes.

Suggested read: Gluten-free foods list: 54 foods you can eat

These are fresh, tasty alternatives. They are delicious with toppings like meats, cream cheese, and vegetables.

7. Butternut squash or sweet potato flatbread

There are many recipes online for grain-free bread alternatives.

One of these recipes, made with butternut squash or sweet potatoes, is incredibly mouth-watering.

This flatbread is an excellent alternative for people who avoid grains but still want to eat sandwiches or buns with their meals.

8. Cauliflower bread or pizza crust

Making bread or pizza crusts with a mix of cauliflower and cheese is very popular.

To do this, an entire head of cauliflower must be grated and cooked.

The cauliflower is mixed with egg, cheese, and spices before being flattened and baked.

Cauliflower bread or crust tastes great and is nutritious and low in carbs. It is a delicious alternative to regular bread.

Combined with toppings of your choosing, this may become one of your favorites.

9. Eggs

Eggs are among the most nutritious foods you can eat.

They can be a protein-rich substitute for bread and can be used in various foods. When eating burgers, fried eggs can replace the bun.

10. Sourdough bread

Sourdough bread is made from fermented grains.

The fermentation process reduces the antinutrients in the grains, increasing nutrient availability.

This makes sourdough bread more easily digestible and more nutritious than regular bread.

However, it tastes slightly more sour than regular bread since it contains lactic acid.

You can make sourdough bread yourself in a few easy steps, but you’ll need to make a starter culture to work with.

Keep in mind that sourdough bread made with gluten-containing grains still contains gluten.

Summary

Although wheat bread is a large part of many people’s diets, it can easily be replaced with healthier and more nutritious alternatives.

Suggested read: 10 best breakfast foods for people with diabetes

This change should not be difficult with the right resources, although it may be more time-consuming.

The list above is an excellent place to start. Find something that you enjoy eating and fits into your lifestyle.

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