Nutritionists Are Obsessed With These 50 Bread Alternatives—#17 Will Completely Change How You Eat Lunch
Below is a comprehensive list of 50 healthy alternatives to bread. These options span vegetables, whole grains, legumes, and other nutrient-dense carriers that can replace bread in sandwiches, wraps, and meals.
1. Lettuce leaves (romaine, butter, iceberg)
2. Collard green leaves
3. Cabbage leaves
4. Swiss chard leaves
5. Nori seaweed sheets
6. Rice paper sheets
7. Coconut wraps
8. Almond-flour wraps
9. Cauliflower thins
10. Cauliflower sandwich flats
11. Cauliflower pizza crust (used as a base)
12. Portobello mushroom caps
13. Grilled eggplant slices
14. Grilled zucchini slices
15. Sweet potato slices (baked or toasted)
16. Plantain slices (baked)
17. Jicama tortillas
18. Tortillas made with cassava flour
19. Chickpea-flour flatbread (socca)
20. Lentil-flour wraps
21. Quinoa-flour tortillas
22. Brown rice cakes
23. Quinoa cakes
24. Oatcakes (savory)
25. Whole-grain crispbreads (e.g., rye crispbread)
26. Buckwheat crepes
27. Amaranth flatbread
28. Teff injera (traditionally fermented)
29. Sourdough rye crisp slices
30. Sprouted-grain tortillas
31. Sprouted-grain muffins (savory)
32. Seed crackers (flax, chia, sesame)
33. Flaxseed wraps
34. Chia-seed flatbread
35. Hemp-flour wraps
36. Paleo nut-and-seed bread alternatives
37. Vegetable patties (e.g., beet or carrot patties as carriers)
38. Black bean patties (thin)
39. Falafel patties (flattened)
40. Tempeh slices (grilled)
41. Firm tofu slices (grilled or baked)
42. Kimchi pancakes (savory and thin)
43. Egg-based wraps (e.g., egg crêpes)
44. Frittata sheets cut thin
45. Thin omelet rounds used as wraps
46. Protein pancakes (unsweetened)
47. Avocado halves (used as carriers)
48. Cucumber boats or long slices
49. Bell pepper halves or slices
50. Butternut squash slices (roasted)
