What Can I Eat as a Bread Substitute? 10 Healthy Options

Some bread substitutes can be bread that is made with other ingredients that are not white flour, like tapioca, crepioca, couscous or oat bread. You can also fully replace the bread in your meal for other high-protein options, like a cheese omelet or boiled egg.

A bread substitute is generally rich in fiber or protein, so that they can keep you full and also improve intestinal functioning. Learn more about the benefits of high-fiber foods and other options you can eat.

White bread can be a part of your diet, however you should not consume it every day, as it low in fiber and will likely not keep you as full. It can lead to weight gain when consumed excessively.

Imagem ilustrativa número 3

What are some good substitutes for bread?

Some healthy bread substitutes that you can swap in your diet are:

1. Fruit

Fruit is a great source of carbohydrates, but, unlike white bread, it is also higher in fiber, particularly when consumed whole with its peel, pulp or seeds. It is also higher in vitamins and minerals.

The minimum daily fruit recommendation is 3 servings per day, which can be consumed at breakfast, lunch, snack or dinner. You are advised to consume fruit with a protein source, like eggs, cheese, meat and yogurt, or with nuts or seeds, such as walnuts, chia seeds or sesame.

2. Skillet oatmeal bread

Oatmeal bread is a good option to replace white bread, as it is richer in protein and fiber that keeps you full.

Ingredients:

  • 1 egg
  • 2 tablespoons of fine rolled oats
  • 1/2 teaspoon of butter
  • 1 pinch of salt
  • Olive oil or butter to grease the pan

Directions:

Beat the egg in a bowel with a fork until smooth. Add the other ingredients and beat again. Pour the mixture into the greased frying pan and let it brown on both sides. It can be topped with cheese, chicken, meat, fish and vegetables, making it a great option for both breakfast and a snack.

3. Oatmeal and banana pancake

Oatmeal and banana pancakes are an excellent healthy option to replace bread, as they are sources of fiber and protein that increase the feeling of satiety and provide energy for the rest of the day.

Ingredients:

  • 5 tablespoons of oat flour
  • 1 egg
  • 50 mL of cow's milk or plant-based milk
  • 1 banana
  • Honey to taste
  • Cinnamon to taste

Directions:

Cut the banana into slices and mix with the egg until you obtain a smooth dough. Add the oats, honey, cinnamon and milk and beat until well-combined. Then, place a little of the mixture in a frying pan previously greased with olive oil or butter, and cook on both sides over medium heat until they are golden. Serve with fruit, ice cream, peanut butter or cheese.

4. Tapioca

Like bread, tapioca is high in carbohydrates and should be consumed in moderation, as excessive consumption can lead to weight gain. You should aim to consume just one tapioca per day, which should be made with a maximum of 3 tablespoons of starch.

As it is a versatile food, tapioca can be consumed at any time of the day, and topped with a protein source, like eggs, cheese, and chicken.

Also recommended: What Foods Are High in Protein? 36 Animal & Plant-Based Sources tuasaude.com/en/high-protein-foods

5. Crepioca

Crepioca is a recipe made with tapioca and eggs, and can be a healthy option to replace bread in weight loss diets. It is also simple and easy to make. 

Ingredients:

  • 1 egg
  • 2 tablespoons of tapioca gum (or 1 tablespoon of gum + 1 spoon of oats)
  • Filling to taste
  • 1 pinch of salt and seasoning to taste

Directions:

In a deep container, beat the egg with a fork until smooth. Add the starch and seasonings and mix well. Place the mixture in a greased frying pan, add the filling directly to the dough and cook over medium heat to brown on both sides.

6. Couscous

Couscous is a typical dish from Northeastern Brazil that is prepared with corn flour. It has good amounts of fiber that stimulate natural bowel movements and keep you full.

Because it has a mild flavor, couscous can be consumed with many other protein sources, like  meat, eggs, jerky and cheese. 

7. Natural yogurt with oats

Replacing white bread with natural yogurt with oats can increase your fiber intake and keep you full. This combination is an excellent source of protein and calcium.

Furthermore, natural yogurt is rich in bacteria that are beneficial to the intestine, which is important for replenishing the intestinal flora. Oats are rich in inulin, a type of fiber that feeds the good bacteria in the gut.

8. Omelet

Omelets are another good bread substitute bread for breakfast or as a snack, as it reduces your carb intake, which can promote weight loss. Omelets filled with chicken or vegetables in the omelet can boost your protein intake, keeping you fuller for longer.

You can also add oat or flaxseed flour to your omelet to increase its fiber content and promote regular bowel function.

9. Spinach crepe

A spinach crepe is an excellent option that is rich in vitamins and minerals. It can be consumed to replace bread as it is low in calories, and can be eaten with cheese, chicken or othermeat.

Ingredients:

  • 5 egg whites
  • 500 g of spinach, chopped
  • Salt and pepper to taste
  • 1 tablespoon of chia or sesame seeds

Directions:

Blend all the ingredients in a blender, place the mixture in a frying pan greased with olive oil and add the seeds. Let it cook on both sides and then consume.

10. Healthy cheese bread

Because it is low in calories and high in fiber, healthy cheese bread is a great option to replace regular bread.

Ingredients:

  • 1 egg
  • 4 tablespoons of tapioca starch
  • Salt to taste

Directions:

Crack the eggs into a bowel and beat lightly with a fork. Add the tapioca starch and mix well until smooth. Transfer the mixture to silicone or aluminum molds greased with olive oil or butter.

Bake in the molds in a preheated oven for approximately 15 minutes or until the cheese breads are golden on top.