13 Clever and Healthier Substitutes for Wheat Bread


It is unfortunately consistent that all the best food is always forbidden. Most of the things that taste good are usually not the healthiest options. Take wheat bread, for example. It is a staple in many people’s diets but is not healthy.

Manufacturers often use refined wheat flour, so the bread lacks essential nutrients and fiber. Plus, wheat bread spikes blood sugar levels and is associated with unhealthy weight gain. New information on healthy eating advises limiting instead of banning foods. Therefore, you do not have to give up your wheat bread; just limit consumption.

So on the days you skip this bread, we encourage you to try the following alternatives for a healthy meal.

Healthy Wheat Bread Substitutes

1. Almond flour

Almond flour is an excellent substitute for wheat bread. The flour is high in protein and low in carbs. The benefits of using almond flour over regular wheat bread include:

  • It keeps you full longer than wheat bread because it has higher protein content and thus lower net carbs.
  • It is easy on the digestive system since it does not cause bloating like other types of grain-free products.

2. Cauliflower pizza crust

The cauliflower pizza crust is a healthy alternative to a regular wheat crust. Eating fewer carbs like cauliflower pizza crust can help you lose weight. The cauliflower pizza crust is beneficial over wheat bread because:

  • It contains fewer calories than wheat bread because it does not include flour or oil.
  • It has high amounts of vitamin K and C, essential for optimum iron and immune system defense.
  • It is high in fiber and protein, letting you feel fuller for longer.

Best of all, you only need cauliflower, eggs, and cheese to make this healthy crust.

3. Romaine lettuce leaf

Romaine lettuce is an excellent alternative to wheat bread. It has a loveable crunchy texture, and you can prepare it in various ways, such as making wraps and sandwich rolls. Some of the health benefits include:

  • This lettuce is an excellent source of vitamins A, C, and K and fiber.
  • The leafier green varieties will give additional folic acid. It is a nutrient that supports brain health and inhibits cell aging. It can help prevent memory loss.
  • This lettuce is also a good source of calcium, often lacking in wheat bread. Calcium is a bone-friendly nutrient that strengthens and helps with repair.

4. Spinach wrap

Spinach wrap is an excellent alternative to wheat bread. First, it is inexpensive, so you do not have to spend too much on lunch daily. Secondly, it is packed with nutrients you would miss in wheat bread.

One serving of spinach wrap contains 3 grams of fiber and seven micrograms of vitamin B6. Fiber makes you feel full, preventing overeating, while B6 supports multiple weight loss functions.

5. Corn tortillas

Corn tortillas are made from corn and often appear as taco shells and as the base for wraps and sandwich-like creations. Corn beats wheat because it records lower calories and carb content. Other health benefits include:

  • High amounts of fiber to keep you full and help with digestion.
  • High levels of magnesium to support healthy blood sugar levels.

6. Oopsie Bread

Oopsie or cloud bread is a substitute for wheat bread. People like it because it is easy to make and substitute wheat buns and bread for sandwiches.

It is an ideal substitute because it has low carbs. The ingredient list mainly consists of high-protein and fiber foods such as eggs, cream cheese, Greek yogurt, and cream of tartar. This means you will consume fewer calories and achieve longer levels of satiety.

7. Collard green sandwich wrap

The collard green sandwich wrap is an excellent alternative to wheat bread. Collard greens have a milder taste than lettuce, making them perfect for sandwiches. They are also an excellent source of vitamins A and C, calcium, iron, and fiber—a powerhouse that will help keep you full longer than traditional wheat bread without the extra calories.

8. Zucchini spaghetti noodles

Zucchini is an excellent alternative to traditional pasta and noodles made from wheat dough. Zucchini pasta or noodles are low in calories and carbs, and paleo-friendly (ideal for people on the paleo diet that excludes ingredients that became common when farming started). Best of all, zucchini has a mild flavor that works well with any sauce or topping.

9. Coconut palm wrap

Coconut palm wraps are made from the fiber-rich pulp of the coconut palm tree. These wraps are high in fiber and low in carbohydrates. It makes them an excellent substitute for wheat bread. Coconut palm wraps also have a neutral taste and can be used as edible utensils.

10. Rye bread

Rye bread is another great alternative to wheat. It is made from a type of grain related to wheat but produces a denser and darker bread. Rye bread beats wheat in that it causes a lower rise in blood sugar levels. It also improves digestive health, contributing to healthy weight loss. Note, however, that rye bread has a very present flavor, so it is an acquired taste.

11. Portobello mushroom

You can roast Portobello mushroom caps and use them in place of bread for burgers and sandwiches. They are a good source of protein, selenium, potassium, and vitamin C.

  • Portobello mushrooms also provide a healthy dose of fiber. Other health benefits include: Portobello mushrooms have fewer calories than wheat bread (85 grams of Portobello mushroom = 100 calories, 85 grams wheat bread = 210 calories).
  • Portobello mushrooms contain almost no sugar or fat.
  • Portobello mushrooms are high in protein, essential for building and maintaining muscle mass.

12. Lettuce

And lastly, you can use lettuce as a wrap in place of wheat bread. There are many different types of lettuce, including iceberg and butterhead. Lettuce is a good substitute for wheat bread because it has the following nutritional values:

  • It is a good source of fiber, vitamins A and C, folate, and minerals.
  • It contains no fat or cholesterol.
  • It has no sugar, limiting spikes in blood sugar levels.

Final Thought

We hope this post has helped you find a tasty and healthy alternative to wheat. Remember, balance is the key to healthy living, so make use of the list to even out your wheat intake; your body will be thankful.


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