If you’re following a ketogenic diet, you already know that traditional bread is off-limits. Packed with refined wheat and high-carb ingredients, most breads will kick you right out of ketosis. But does that mean you have to give up bread entirely? Not at all!
So, what kind of bread is keto-friendly? This guide will explore the best keto bread options, including store-bought brands, homemade recipes, and low-carb alternatives. We’ll also break down the key ingredients that make bread keto-friendly and help you spot hidden carbs.
Whether you’re missing sandwiches or just craving a slice of toast, this article will show you how to enjoy bread while staying low-carb and keto-compliant. Let’s dive in!
Understanding Keto-Friendly Bread
What Does “Keto-Friendly” Mean?
A food is considered keto-friendly if it contains low net carbs and won’t disrupt ketosis. The ketogenic diet focuses on keeping carbs to a minimum—usually between 20 to 50 grams per day—while prioritizing healthy fats and moderate protein.
Most traditional bread contains between 15-30 grams of carbohydrates per slice, which is far too high for a keto diet. That’s why keto bread is specifically formulated to be low in carbs, often using alternative flours and fiber-rich ingredients.
Carbohydrates in Traditional Bread vs. Keto Bread
Regular bread—whether it’s white, whole wheat, or multigrain—is high in starches that spike blood sugar levels. These refined grains lead to an insulin response, pushing the body out of ketosis.
By contrast, keto bread is typically made with low-carb ingredients such as:
- Almond flour (low in carbs, high in healthy fats)
- Coconut flour (absorbs moisture, rich in fiber)
- Psyllium husk (adds texture and fiber)
- Eggs (help bind the dough and add protein)
Many keto bread options also use natural sugar substitutes like stevia or erythritol instead of high-carb sweeteners.
The Importance of Low Net Carbs
Net carbs refer to total carbohydrates minus fiber and sugar alcohols. Since fiber doesn’t significantly impact blood sugar, keto dieters focus on net carbs rather than total carbs.
For example, a slice of almond flour keto bread may have:
- 6g total carbs
- 4g fiber
- 2g net carbs
This means you can enjoy a slice without breaking ketosis!
Ingredients Used in Keto Bread
Almond Flour vs. Coconut Flour: Which is Better?
When it comes to keto-friendly bread, the most common base ingredients are almond flour and coconut flour. But which one is better? The answer depends on your taste and dietary needs.
- Almond flour is made from finely ground almonds. It’s low in carbs, rich in healthy fats, and has a slightly nutty flavor. Plus, it creates a soft, fluffy texture that mimics traditional bread. However, almond flour can be calorie-dense and expensive.
- Coconut flour is another popular option. It’s high in fiber, low in carbs, and much more absorbent than almond flour. A little goes a long way! However, it tends to make bread denser and gives a slight coconut taste.
Many keto bread recipes combine both flours for the best texture and flavor balance.
Psyllium Husk: The Secret to a Bread-Like Texture
Ever wonder why some keto breads feel more like real bread than others? The secret lies in psyllium husk. This fiber-rich ingredient absorbs moisture and adds elasticity to keto dough.
Without gluten, many low-carb flours struggle to hold shape. Psyllium husk acts as a binding agent, creating a chewier texture that mimics traditional wheat-based bread.
Eggs and Dairy: Are They Necessary?
Eggs play a crucial role in most keto bread recipes. They help the dough rise and provide structure. Some recipes also use cream cheese, butter, or heavy cream for added moisture and richness.
However, if you’re dairy-free, don’t worry! There are egg-free and dairy-free keto bread options that rely on flaxseeds, chia seeds, or aquafaba as binders.
Other Low-Carb Flour Alternatives
Besides almond and coconut flour, other keto-friendly flour alternatives include:
- Flaxseed meal – Adds fiber and omega-3s
- Sesame seed flour – Nut-free and rich in minerals
- Lupin flour – Low in carbs but slightly bitter in taste
By choosing the right ingredients, you can make delicious keto bread that fits your dietary needs!
Best Store-Bought Keto Bread Brands
Top 5 Keto Bread Brands and Their Nutritional Facts
If you don’t want to bake your own keto bread, several store-bought options can satisfy your cravings. Here are five of the best brands:
- Sola Bread – 3g net carbs per slice, slightly sweet taste
- Base Culture Keto Bread – 4g net carbs per slice, made with almond butter
- Hero Bread – 1g net carb per slice, tastes close to regular bread
- Kiss My Keto Bread – 0g net carbs, soft texture
- Lewis Bake Shop Healthy Life Keto Bread – 1g net carb, widely available
What to Look for When Buying Keto Bread
Not all low-carb breads are truly keto-friendly. Some brands use hidden carbs that can spike blood sugar. Here’s what to check before buying:
- Net carb count – Stick to 2-4g net carbs per slice
- No wheat or starch fillers – Avoid ingredients like wheat starch, maltodextrin, and potato flour
- Healthy fats – Look for bread made with olive oil, coconut oil, or butter instead of vegetable oils
Hidden Carbs and Ingredients to Avoid
Many so-called keto breads sneak in ingredients that aren’t keto-friendly. Watch out for:
- Oat fiber – While it sounds low-carb, it can affect blood sugar
- Modified wheat starch – Still contains gluten and some digestible carbs
- Artificial preservatives and additives – Some brands use unnecessary fillers
Choosing the right store-bought keto bread makes it easier to stick to your low-carb lifestyle. In next part, we’ll explore homemade keto bread recipes so you can make your own!
Homemade Keto Bread Recipes
Easy Almond Flour Keto Bread Recipe
If you’re wondering what kind of bread is keto-friendly, making your own at home is the best way to control the ingredients and keep carbs low. This simple almond flour keto bread recipe is soft, fluffy, and easy to make!
Ingredients:
- 2 cups almond flour
- 1 tsp baking powder
- 4 large eggs
- ½ tsp salt
- ¼ cup butter or coconut oil (melted)
- ¼ cup unsweetened almond milk
Instructions:
- Preheat your oven to 350°F (175°C). Grease a loaf pan.
- In a bowl, whisk together almond flour, baking powder, and salt.
- In a separate bowl, beat the eggs, then add melted butter and almond milk.
- Mix the wet ingredients into the dry ingredients until smooth.
- Pour into the loaf pan and bake for 30-35 minutes, or until golden brown.
- Let cool before slicing. Enjoy with butter or avocado!
How to Make Fluffy Cloud Bread
Cloud bread is a light, airy, and zero-carb bread alternative. It’s perfect for sandwiches or as a side with keto soups and salads!
Ingredients:
- 3 large eggs, separated
- 3 oz cream cheese
- ¼ tsp baking powder
Instructions:
- Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
- Beat egg whites and baking powder until stiff peaks form.
- In another bowl, mix egg yolks and cream cheese until smooth.
- Gently fold the egg whites into the yolk mixture without deflating it.
- Spoon onto the baking sheet in small circles and bake for 25-30 minutes.
Mistakes to Avoid When Making Keto Bread
- Skipping eggs – They help create structure.
- Not using enough fat – Butter, oil, or cream keeps bread moist.
- Overmixing the dough – This can make bread too dense.
Homemade keto bread allows you to enjoy a sandwich or toast without breaking ketosis!
Keto-Friendly Bread Alternatives
Lettuce Wraps: The Simplest Option
If you want a quick, low-carb substitute for bread, lettuce wraps are your best bet. Large leaves of romaine or iceberg lettuce work great for holding sandwich fillings, wraps, or burgers.
Portobello Mushroom Buns: A Hearty Substitute
For a more substantial alternative, swap out bread for grilled Portobello mushrooms. Their meaty texture pairs perfectly with burgers and sandwiches.
Eggplant and Zucchini Slices as Bread Replacements
Thick slices of grilled eggplant or zucchini make excellent replacements for bread. They’re great for stacking sandwich ingredients or using as a base for mini keto pizzas.
Nori Sheets and Collard Greens for Wraps
- Nori sheets (used in sushi) can wrap low-carb fillings for an Asian-inspired twist.
- Steamed collard greens make a durable wrap that won’t fall apart.
If you’re following a keto diet, you don’t have to miss out on your favorite foods. These low-carb bread alternatives let you enjoy sandwiches, burgers, and wraps without worrying about too many carbs!
For another take on nutritious breakfast recipes, check out Vicky Recipes’ Avocado Toast Calories Guide.
Frequently Asked Questions
Is Ezekiel Bread Keto-Friendly?
Many people wonder, what kind of bread is keto-friendly, and whether Ezekiel bread makes the cut. Unfortunately, Ezekiel bread is not keto-friendly. Although it’s made from sprouted whole grains, it still contains about 15g of carbs per slice—too high for a strict ketogenic diet.
However, if you’re following a low-carb diet rather than strict keto, you may be able to fit in a small slice while staying within your daily carb limit.
How Many Carbs Can You Have on Keto?
To stay in ketosis, most people limit their daily carb intake to 20-50g of net carbs. Since regular bread contains 15-30g per slice, it’s usually not an option. That’s why keto bread—which typically has 2-4g net carbs per slice—is a much better choice.
Can You Eat Bread on a Keto Diet?
Yes! You just need to choose the right kind. So, what kind of bread is keto-friendly? The best options include:
- Store-bought keto breads (like Sola or Hero Bread)
- Homemade keto bread (made with almond or coconut flour)
- Bread alternatives (like lettuce wraps or eggplant slices)
By picking low-carb bread substitutes, you can enjoy sandwiches, toast, and burgers while staying in ketosis.
What is the Lowest Carb Bread You Can Buy?
The lowest-carb keto bread brands include:
- Hero Bread – 1g net carb per slice
- Kiss My Keto Bread – 0g net carbs
- Lewis Bake Shop Healthy Life Bread – 1g net carb
How Do I Store Homemade Keto Bread?
Since keto bread lacks preservatives, it’s best to store it in the fridge for up to one week. You can also freeze it for 1-2 months. Simply slice it first, so you can grab a piece whenever you need!