While bread isn’t necessarily unhealthy, sometimes allergies or sensitivities to components in bread or other factors require people to find ways of eating it that will not harm their health.

For example, people who need to avoid gluten (a protein in wheat, rye, and barley) must look for alternatives to conventional breads. Others search for bread alternatives to increase their whole food and nutrient intakes, while still others wish to avoid the added sodium and sugar in some mass-produced brands.

You will find a variety of alternatives, whether you choose to make bread at home, switch to a gluten-free option, or use whole foods like vegetables as bases for toppers.

1. Corn Tortillas

Corn tortillas differ from wraps or flour tortillas because they are made of corn. Corn is a gluten-free option for people with celiac disease or gluten intolerance. If you are unsure, look for the gluten-free stamp.

Corn tortillas come in various sizes and flavors. Look for ones that contain at least 3 grams of fiber to increase your daily fiber intake.

2. Sweet Potato Toast

Bake sweet potato slices in the oven or air fryer until they are toasted. Add sweet or savory toppings such as:

• Avocado
• Cinnamon
• Fresh berries
• Nut butter
• Onions 
• Scrambled eggs
• Seasonings such as everything-bagel seasonings

Sweet potatoes are also chock full of nutrition, including fiber, vitamin A, carotenoids, and more. They are also gluten-free.

3. Lettuce Wraps

Lettuce is not a direct substitute for bread; it doesn’t taste like it, look like it, or have a comparable nutrition profile. However, some people use lettuce as wraps for lean protein sources like chicken, fish, or bean dip to increase their vegetable intake.

Lettuce is also very low in carbohydrates and rich in water. Common types used for lettuce wraps include Boston bibb, butter, and romaine varieties. The crunchy texture of lettuce may be pleasantly satiating.

4. Cauliflower Crust

Cauliflower is a low-calorie, non-starchy vegetable that contains a variety of nutrients, including vitamin C, calcium, iron, phosphorus, potassium, zinc, copper, manganese, and several B vitamins.

It also contains phytonutrients (chemicals in plants that protect them from disease and are also beneficial to humans) that may reduce the risk of chronic diseases. These include glucosinolates, phenolics, flavonoids, chlorophylls, and antioxidants.

Grated cauliflower crust is often used as a gluten-free choice for making pizza crust. Always check the ingredient list if you are avoiding gluten; some premade crusts can be made by mixing cauliflower with other types of flour.

For a nutrient-dense meal option, top your cauliflower crust with items such as tomato sauce, mushrooms, onions, fresh basil, and cheese or cheese alternatives.

5. Cloud Bread

People who are following a low-carbohydrate or a ketogenic diet for medical purposes, like epilepsy, may consider cloud bread. This type of bread alternative is created by mixing egg, cream cheese, and cream of tartar. It is so named because it is light, fluffy, and airy.

Keep in mind that cloud bread is high in saturated fat. Diets high in saturated fat are associated with an increased risk of heart disease and increased cholesterol.

6. Rice Paper

Rice paper texture does not compare to regular sliced bread, but it can be used as a gluten-free option. Wrap ingredients like veggies, seaweed, avocado, and lean protein like tinned fish (sardines, salmon, tuna) for a meal filled with protein, omega-3 fatty acids, and fiber.

7. Seaweed

Traditionally used to make sushi, seaweed is a nutrient-dense food, containing iodine, magnesium, calcium, and iron. Its umami (savory) flavor and natural crunch are also pleasing to the senses.

If you eat seaweed often (as in weekly), vary your sources of seaweed (brown, green, and red) to reduce the risk of excess iodine and heavy metal intakes.

8. Almond Flour

Almond flour is a fiber-rich, low-carbohydrate, and gluten-free flour that can be used to make different kinds of breads, wraps, or crackers. It yields a nutty flavor and a slightly dense texture. For this reason, it is often paired with other types of softer flours.

If you are following a gluten-free diet, always read labels to confirm the product is 100% gluten-free. Almonds contain unsaturated fats, plant-based protein, vitamin E, and iron. They are also a plant-based source of calcium, manganese, and magnesium.

9. Brown-Rice Cakes

Crunchy and versatile, rice cakes made with brown rice can be used as open-faced “sandwiches.” Brown and white rice are both gluten-free, but brown rice contains more protein and fiber than white rice.

Some ideas for toppers include:

• Hummus and microgreens
• Low-fat Greek yogurt, berries and cinnamon
• Nut butter and sliced apples

10. Baked Eggplant Slices

Baked eggplant slices or discs are a great swap for toast when making bruschetta or another appetizer. Eggplants are rich in anthocyanins, potent antioxidants that give them their purple color. They are also high in fiber and contain no fat.

11. Sprouted-Grain Bread

Sprouted-grain breads are flourless, made by sprouting organic grains and legumes with water and then slowly mashing them. Once mashed, they are mixed into dough in small batches and baked slowly into bread.

Sprouted-grain breads, like Ezekiel bread, can be gluten-free, but not all are. They often are high in protein and fiber content, though. Sprouted-grain breads are also rich in micronutrients such as zinc, iron, phosphorus, and magnesium.

Sprouted grains can be made into English muffins, waffles, buns, wraps, and cereals.

12. Grain-Free Wraps

Alternatives to wheat flour–based wraps include those made from chickpeas, cassava flour (both gluten-free), egg whites, and more. Read the ingredients and nutrition facts labels to ensure the content aligns with your goals. Use them to make tacos, quesadillas, wraps, and pinwheels.

Who Should Consider Bread Alternatives?

Eating different types of nutrient-dense foods assists you in reaching your nutrient goals. Alternating or swapping conventional bread for bread alternatives can increase your fiber intake and vary vitamins, minerals, and healthy fats.

People who may especially consider alternatives to conventional wheat-based bread include:

• People on a gluten-free diet
• People who want to add more fiber to their diet
• People who want to reduce sodium in their diet
• People who want to reduce refined carbohydrates in their diet

That’s not to say that you can never eat regular bread or that bread is a particularly bad food. Bread is a staple in many cultures and a good source of energy because it is rich in carbohydrates. It’s also often fortified with nutrients such as B vitamins and iron.

An alternative to buying bread is baking it at home. Making bread allows you to control the ingredients (no gums or preservatives to extend shelf life), flavor, and texture. Perhaps you want to try sourdough or whole grain bread made with whole wheat flour.

Summary

Bread alternatives can increase variety in your diet and may be needed for people with specific dietary needs, such as a gluten-free diet. Increasing your intake of whole foods such as vegetables, whole grains, or flour from nuts can increase your fiber, vitamin, and mineral intake.