What Can I Eat Instead of Bread to Lose Weight?
If you’re trying to lose weight, you may wonder what you can eat instead of bread.
Bread is a staple in many diets, and while it’s possible to eat bread and lose weight, there are times when you want easy alternatives to bread.
Luckily, there are plenty of substitutions that you can enjoy instead of bread while on your weight loss journey!
Mainstream Bread Alternatives
These healthy options can work well for bread lovers.
While there are many aspects to weight loss, creating a calorie deficit is key, making it important to choose bread that’s lower in calories.
The food quality also matters. Thus, selecting a healthy choice that’s high in fiber can also help support your weight loss journey.
Sandwich Thins
Eating sandwich thins instead of bread can be a great choice. They are thinner, easy to eat and taste just as good.
They work for weight loss mainly because they’re lower in calories than white bread and even many whole grain loaves (or, as some people call it, brown bread).
You can use them for sandwiches, but you can also use them to make avocado toast. They come in different flavors, so you can choose the one you like best or have a variety.
Low-Carb Wraps
Low-carb wraps offer a convenient way to have a quick and healthy meal.
They’re made with whole grain flour and are low in carbohydrates. This makes them a good choice for people who are watching their weight. As an added bonus, they’re also often a source of fiber and protein.
Low-carb wraps can be filled with the ingredients you typically use in sandwiches. For example, you can add scrambled eggs in the morning and turkey and cheese for lunch.
Warning! It’s essential to read food labels carefully because the calories vary widely, even in low-carb products. For weight loss is to choose a brand that is low in calories (no more than 150 calories per serving) and high in fiber.
Corn Tortillas
Made from corn flour, these tortillas are a staple of Mexican cuisine.
Tortillas are versatile and can be used to make tacos or placed at the center of the table to eat along with a meal.
Corn tortillas usually have around 40 calories each but be sure to read the label for the individual brand.
For losing weight, keep the number of tortillas you eat per meal to no more than two or three.
Whole Wheat Crackers
Do you want a lower-calorie option for your tuna sandwich instead of bread? Try eating whole wheat crackers.
Similar to other carbohydrates, serving size and the type of crackers you choose are key.
Look for crackers that are under 140 calories per serving, or eat a smaller amount.
Also, eat whole wheat crackers over white or processed options.
Rice Cakes
Rice cakes have been around for years as a go-to diet food.
They come in different flavors and sizes so you’re sure to find the perfect rice cake for you.
One large rice cake has about 35 calories, making it ideal for a light snack.
Top a rice cake with peanut butter or cheese to make it nutritionally complete. You can also pair them with fruit, vegetables, deli meats, or hummus.
For the Adventurous Soul
Are you willing to discover new flavors? If you are, then you should explore the world of new bread alternatives!
Jicama Tortilla Wraps
Jicama (pronounced hick-ah’-mah) is a root vegetable that resembles a crunchy combination between a water chestnut and an apple. It doesn’t have many flavors, so it’s easy to combine with any meal.
Jicama wraps work best cold, but you can also warm them. Use them to make tacos or wraps.
They are extremely low in calories, making them the perfect choice for those following a low-carb diet.
You can find jicama wraps in health food stores, Trader Joe’s, and some supermarkets.
Cauliflower Sandwich Thins
Cauliflower sandwich thins make for a nutritious alternative to bread. They have fewer calories than whole-grain bread.
Cauliflower sandwich thins can be topped with your favorite sandwich toppings, such as cheese, ham, or avocado. They’re also great for making veggie burgers.
However, as with any cauliflower product, they are an acquired taste. If you already eat cauliflower pizza crust or rice, you will love them!
You can find them in your favorite grocery store, including Whole Foods, Trader’s Joe, and Walmart.
Cauliflower Pizza Crust
Cauliflower is certainly a trendy superfood, and pizza crust made from this vegetable has certainly gained popularity in recent years.
Pizza crust made from cauliflower is a healthier alternative to regular pizza dough because it’s lower in carbs and calories and contains no refined white flour.
You can also use it instead of bread when making dinner items like bruschetta. In this case, it will be even more beneficial as it will replace white bread.
Sweet Potato
Sweet potatoes are a fun and easy way to change up your toast game. All you need is a few sweet potatoes to use instead of bread.
To make the sweet potato toast, first, preheat your oven to 400 degrees Fahrenheit. Cut the sweet potatoes into thin slices, and then bake them for 20-25 minutes. You can store them in the fridge for up to five days and simply warm them in a toaster or oven.
Top them with delicious traditional toast toppings like avocado and poached eggs or almond butter.
Egg Wraps
Popular among keto dieters, egg wraps work well as a low-calorie, high-protein bread alternative.
To make an egg wrap, you need one large egg and a little bit of water. Mix them together and then cook the mixture like you would a pancake. Once it’s cooked, let it cool before adding your favorite fillings and rolling it into a wrap.
You can also purchase egg wraps in most supermarkets.
Lettuce Wraps
Lettuce wraps are another healthy and tasty alternative to bread. They’re low in carbs and calories and a good fiber source.
Lettuce wraps can be topped with your favorite sandwich toppings, such as cheese, ham, or avocado. They are also great for making veggie burgers.
Wrapping savory foods in lettuce is a popular item in many Asian restaurants in the United States. You can try this delicious lettuce wrap recipe at home.
The best types of lettuce to use instead of bread include romaine, iceberg, butterhead, or summer crisp.
Be Mindful of the Filling
The quality of the ingredients you add to bread alternatives can significantly affect a weight loss plan.
If you’re trying to slim down, choose lean protein sources like grilled chicken or turkey, and avoid high-calorie condiments like mayo. Opt for healthy fats such as avocados and add fruits and veggies often.
The goal is to have a meal that contains complex carbohydrates, lean protein, healthy fats, and veggies or fruits.
My Expert Opinion as a Dietitian
While bread can be part of a healthy diet, it can be a trigger food for some people, and many types of bread are high in calories and low in fiber.
Alternatives to bread can provide variety and more balanced meals so that you lose weight more efficiently. Some of these swaps can also provide higher nutritional value and additional health benefits to whole wheat bread.
When choosing your alternatives to bread, be careful with gluten-free products and those made with almond flour. While these alternatives can be healthy, they might also be high in calories and — in some cases — high in sugar. Read your labels and make informed decisions.
The choice is yours; just make a mindful one.
Other helpful blog posts:
The 10 Best Breads for Weight Loss [Dietitian Approved]
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.
