March 11, 2020

A soup and sandwich is a killer combo and classic lunch special. But what do you do when you’re eliminating gluten or limiting your carb intake? When you ditch bread, are all possibilities of sandwiches dead and gone? You can definitely still enjoy sandwiches, wraps and burgers sans wheat and gluten. All it takes are a few minor tweaks.

Here are our favorite ideas for ditching bread and still enjoying your favorite sandwiches:

boston lettuce wrap

Lettuce Wraps

Buns are great, but when you just need something a little lighter and brighter, fresh lettuce wraps are a delicious option for lunch or dinner. With tasty combinations of tender meats, crisp vegetables, and a light drizzle of sauce, lettuce wraps can be delightfully tasty and satisfying. Chicken lettuce wraps are a classic, but you can really add any protein between lettuce leaves for a low-carb and gluten-free meal.

Boston bibb lettuce and fresh cabbage have perfectly round leaves to keep fillings in, so they’re a top choice for sliced meat and other hearty fillings. Having burgers? Cut two wedges off of iceberg lettuce for a breadless burger bun.

sweet potato toast

Sweet Potato Toast

Large sweet potato slices that are cooked until tender, are sturdy enough to hold your favorite toast toppings. We know, this is going to taste like sweet potato and not bread, but it’s a totally satisfying way to make an open-faced sandwich with your favorite fillings.

Here’s how to make it: Preheat the oven to 400°F. Cut a sweet potato lengthwise into roughly 1/2-inch thick slices and arrange on a cooking sheet in a single layer. Bake for 20 minutes, or until they are easily pierced with a fork. Serve warm with your favorite toppings.

Topping ideas:

  • Peanut butter & banana slices
  • Hummus & sliced radish
  • Mashed avocado & sea salt
  • Cream cheese & tomato slices
keto buns

Keto Buns

Dear wheat, we’re breaking up with you. Why? Because you can create absolutely delicious low carb and keto bread using grain-free flours. Ingredients like psyllium husk, almond flour, and coconut flour are low-carb alternatives you can use to bake buns, loaves, and even cookies (mmm!). But since we’re talking about sandwiches, let’s focus on baking buns with one of our favorite ingredients — psyllium husk.

Psyllium husk is a seed that’s ground into a fine powder and can be added to smoothies, baking, and more. It provides fiber and helps to thicken food. It’s perfect for keto-friendly baking since it’s low carb, high fiber, and provides a similar texture to whole wheat.

Keto buns look and taste similar to regular buns, so use them for pulled pork, egg salad, deli meats, or any topping you like! Try this easy Keto Bun recipe fromSugar Free Londoner:

Keto Buns (Low-Carb & Paleo-friendly)

Ingredients

3 egg whites, room temperature

1 egg, room temperature

1/4 cup boiling hot water

1/4 cup almond flour

1/4 cup coconut flour

1 tbsp psyllium husk powder

1 tsp baking powder

sesame seeds, for sprinkling (optional)

 

Directions

  1. Preheat the oven to 350°F.
  2. Mix your dry ingredients. Then put all ingredients into a food processor or mix with an electric blender until smooth, about 20 seconds. Don't over-mix the dough.
  3. Let the dough sit for a couple of minutes so the flours can absorb the moisture.  
  4. Separate the dough into 4 equal portions and form buns.
  5. Place the buns on a baking sheet lined with parchment paper. Sprinkle with sesame seeds if using. Make a criss-cross cut on the top and bake for around 25 minutes or until browned.

 

Whether you’re low-carb, Paleo, Keto, or gluten-sensitive, ditching bread doesn’t mean saying goodbye to sandwiches forever. With a little creativity, there are lots of ways you can enjoy sandwich fillings. What’s your favorite healthy-swap for bread?


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September 25, 2020

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