Low-Carb Bread, Bagels, Tortillas and Wraps

Remaining carbohydrate restricted can support glycemic control, broader metabolic health and craving management. These guides offer practical substitutions for familiar foods and drinks to help you sustain that eating pattern. Weight loss is not a required goal or a guaranteed result.

Replacement foods are tools for adherence and flexibility, not weight-loss tools in themselves. Some options satisfy a craving; others may leave you wanting more. Check the ingredients and total carbohydrates in the portion you eat, then notice your glucose response, hunger and cravings. Choose the options that work for you.

A bread or wrap replacement can help when you want a sandwich, a tortilla or a familiar breakfast. These options include recipes and packaged foods, with different ingredients and carbohydrate counts.

In this guide

Browse all replacement guides.

Bread, Bagels

• Diet Doctor: many keto bread recipes and options
• Maria Emmerich: a bread recipe with a video tutorial
• Another recipe with video instructions
• Fox Hill Kitchens (rolls and bagels): current availability is unconfirmed. Check before ordering. Before putting in freezer to store (they will not last long if not frozen), slice them up. To prepare, defrost and separate the slices. You can also warm them from frozen in the oven until they separate. (Note: they are not very good unless they are toasted low and slow for a little while until they are crunchy)
• Base Culture Keto Bread: sliced bread found at some supermarkets, Whole Foods, or purchased online via link above. store in the freezer. Check the current price and total carbohydrates per slice
• Rosette’s Baking Mixes: Bagel/Pizza Dough mix can be used for bagels, pizza dough, flat breads

Tortillas

• Keto Connect recipe
• Gnom-Gnom.com recipe
• DietDoctor.com recipe
• Outer Aisle wraps: can be used as a tortilla or flatbread to make individual pizzas. Purchased at Whole Foods, Trader Joes (they make their own branded version) or on Amazon
• Folios Cheese Wraps: you can make these on your own, but the technique can be a little tricky to get right. These can be found at many markets or online
• Egg White Wraps: Crepini Egg Wraps and Egglife. Available at many supermarkets or online
• Cut Da Carbs and Mission Low Carb tortillas: the carb counts on these are pretty high to consume on an everyday basis, and the ingredients lists include wheat flour and various byproducts that can stoke cravings/hunger. The deciding factor: what is the best you can do in any given circumstance?

Cottage cheese wraps

Ingredients

• 1 cup cottage cheese
• 2 eggs

Method

Use an immersion blender or food processor to mix the 2 ingredients. Place a sheet of parchment on a cookie sheet (with sides). Pour batter onto parchment. Sprinkle with seasoning of choice (garlic powder, everything bagel seasoning, etc.). Bake at 350°F for 35–45 minutes, until browned. Let cool, then slice into 3 equal parts to use as sandwich wraps. Freeze with parchment paper between the wraps.

If you’re wearing a CGM, take note of how your blood glucose responds if you eat these replacement foods in a package. Also take note of residual cravings/hunger. If you’re not impacted by consuming them, be mindful of the total carb count and enjoy on a day when you’re not eating too many other carbs.