If you’re on a low-carb diet, like keto or Atkins, you probably think you have to break up with bread—which is seriously sad because bread is delicious and sandwiches are pretty much life. I get it, though, when you’re keeping a close eye on your carb count, it’s a lot of precious grams to use up all at once.
The good news is that you’re far from the only one facing this predicament—and the low-carb gods have heard your prayers loud and clear. In fact, low-carb breads (which were hard to find and tasted like cardboard just a few years ago) are popping up in aisles all over the place. And, yes, the latest bakehouse creations contain just a few grams of net carbs (total grams of carbs minus grams of fiber) per serving, they still taste satisfying and “carby”—as it should be!
What does “low-carb” actually mean, though? Well, it really depends on your individual daily carb goals. Regardless, “I would say up to 12 grams of net carbs per slice qualifies,” suggests nutritionist Kelly Jones, RD.
Of course, if you’re making a sandwich, you’ll want a low-carb bread that falls lower on the net carb spectrum, since you’ll use two slices. But if you’re making toast or an open-faced sandwich, you can opt for a slice with a slightly higher count.
A good rule of thumb when browsing the bread aisle: “Choose options that contain the highest fiber content possible in relation to the total carbohydrates,” says nutritionist Lauren Harris-Pincus, RDN, and author of The Protein-Packed Breakfast Club.
Opt for one of these nutritionist-backed low-carb breads, all of which are totally delicious.
Net carbs: 3 grams
With just three net carbs per slice, this golden low-carb bread is perfect for peanut butter toast. The Sweet and Buttery, Deliciously Seeded, and Sweet Oat varieties hit the mark, too, though.
That said, “It’s not gluten-free and does contain sugar alcohols,” says nutritionist Maggie Michalczyk, RD, so keep that in mind if you’re avoiding those ingredients.
Per serving: 60 calories, 3.5 g fat (0.5 g saturated), 8 g carbs, 1 g sugar, 160 mg sodium, 4 g fiber, 5 g protein
Net carbs: 6 grams
“My family’s favorite bread hands down is Schmidt Oldtyme 647 Wheat Bread,” says Harris-Pincus. “It contains only 40 calories and six grams of net carbs per slice, but provides seven grams of fiber.”
Plus, it tastes like regular white bread, so you’ll totally forget it’s low-carb, she says.
Per serving: 40 calories, 1 g fat (0 g saturated), 13 g carbs, 1 g sugar, 130 mg sodium, 7 g fiber, 2 g protein
Net carbs: 6 grams
This sugar-free option has 29 percent less sodium than regular whole-wheat bread and just six grams of net carbs per slice. It’s also low in calories, making it perfect for sandwiches.
Per serving: 80 calories, 1 g fat (0 g saturated), 16 g carbs, 0 g sugar, 130 mg sodium, 4 g fiber, 6 g protein
Net carbs: 0 grams
“Coming in at zero net carbs, these thins are low-carb and made without any sugar alcohols or filler ingredients,” says Michalczyk. They’re also gluten-free, soy-free, and non-GMO.
Per serving: 140 calories, 12 g fat (5 g saturated), 1 g carbs, 0 g sugar, 140 mg sodium, 1 g fiber, 8 g protein
Net carbs: 6 grams
“Base Culture’s 7 Nut and Seed bread is perfect for anyone who loves nut butter and coconut, since cashew butter, almond butter, and coconut oil are main ingredients,” says Jones. You’ll taste a bit of sweetness from honey, but each slice is still low in net carbs and offers some protein and satiating fats.
Per serving: 110 calories, 7 g fat (0.5 g saturated), 11 g carbs, 2 g sugar, 220 mg sodium, 3 g fiber, 3 g protein
Net carbs: 1 gram
“Outer Aisle’s cauliflower-based thins are made with just cauliflower, eggs, Parmesan cheese, and nutritional yeast, and have just one gram of net carbs per serving,” says Jones.
They come in different flavors, including Cheese, Jalapeño, and Italian, so you can easily use them for sandwiches, pizza crusts, and more. Bonus: Each thin provides one serving of vegetables!
Per serving: 50 calories, 2.5 g fat (1.5 g saturated), 2 g carbs, 1 g sugar, 130 mg sodium, 1 g fiber, 4 g protein
Net carbs: 12 grams
Sprouted grains (like those in Ezekial bread) can increase fiber and antioxidants and might be easier to digest, says nutritionist Maggie Moon, RD. “The ingredients [in this low-carb bread] are simple and wholesome and offer up a good amount of all nine essential amino acids,” she adds.
Since each slice contains 12 grams of net carbs, which is on the higher end, you’ll want to stick with just one for avocado or nut butter toast.
Per serving: 80 calories, 0.5 g fat (0 g saturated), 15 g carbs, 0 g sugar, 75 mg sodium, 3 g fiber, 4 g protein
Net carbs: 0 grams
Need a solid option for hearty but low-carb sandwiches? “Two slices of this bread runs at 90 calories, 14 grams of carbs, 14 grams of fiber, and 14 grams of protein,” says Moon. “With all that fiber, your blood sugar won’t spike.” Sign me up!
Per serving: 45 calories, 2 g fat (1 g saturated), 7 g carbs, 0 g sugar, 90 mg sodium, 7 g fiber, 7 g protein
Net carbs: 10 grams
“Coming in at 10 net carbs per serving, this bread is a good low-carb choice that you can bake up at home,” says Michalczyk. “I like the really simple ingredients (nothing artificial!). Plus, it’s gluten- and dairy-free.”
The only downside is that this boxed mix needs to be baked, so set aside an afternoon to do it and you’ll have low-carb bread for the whole week.
Per serving: 110 calories, 6 g fat (0 g saturated), 12 g carbs, <1 g sugar, 200 mg sodium, 2 g fiber, 3 g protein
Net carbs: 9 grams
Made with sprouted whole grains, this nutrient-rich loaf is a great low-carb bread option. “Each slice has 60 calories, four grams of protein, and only one gram of sugar,” says nutritionist Kelly Springer, RD. “Plus, their products are all egg-free, dairy-free, soy-free, vegan, and kosher.” A major win for anyone with allergies or dietary restrictions.
Per serving: 60 calories, 0 g fat (0 g saturated), 12 g carbs, 1 g sugar, 170 mg sodium, 3 g fiber, 4 g protein
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