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Giving up bread is one of the hardest parts of the keto diet. When restricting carbs becomes central to your diet, foods like bread are often the first to go. But I’m here to tell that there is hope! That’s right, even on the keto diet, there are bread options that can fit into your diet.
In this article, I’ll outline some of the key components of a low carb or keto-friendly bread, and review what options are available in the supermarket and online, in the UK.
Table of contents
Can you eat bread on the keto diet?
The keto diet is a high-fat, moderate protein and low carbohydrate diet. In practice, this means eliminating almost all starchy carbohydrates, including bread.
Bread is usually made from wheat flour and combined with yeast to allow the bread to rise, when baked in the oven. Unfortunately, wheat flour is high in carbohydrates and is therefore not generally classified as a keto-friendly or low carb food.
But can you eat bread on a keto diet?
Let’s start by outlining the purpose of the keto diet. The keto diet aims to promote ketogenesis (production of ketone bodies) and allow the body to reach a state of ketosis (higher level of circulating ketone bodies). By entering ketosis, the body preferentially metabolises ketones for energy, which is associated with weight loss and other health benefits.
So, how do you reach ketosis?
There are 2 primary ways to reach metabolic ketosis, which in include fasting and carbohydrate restriction (we will focus on carbohydrate restriction). Carbohydrates are generally the body’s preferred energy source and will be utilised when glucose levels are high.
When carbs are restricted however, the body switches to ketone bodies for that energy. In practice, carbohydrate restriction usually means limiting yourself to between 20-50g of carbs per day. If you’re not strictly following a keto diet, but prefer to limit your overall carb intake, slightly higher levels of carbs can be consumed.
So, now that we know we need to limit carbs to between 20-50g per day, how does regular bread fit into the equation?
Bread generally has between 15-20g of carbohydrates per slice. This means you would consume your entire daily carbohydrate allowance from a single slice of bread. Not exactly keto-friendly. As a result, regular bread cannot generally be consumed on the keto diet.
What is low carb or keto bread?
Low carb bread (or keto bread) is bread that has been created with low carb flour. There’s no argument that regular wheat flour produces the most authentic bread, but lower carb flours are great substitutes for the keto diet. These keto-friendly flours are often combinations of the following;
- Almond flour – Flour made from finely ground almonds, most often with the skins removed
- Coconut flour – Flour made from the ‘meat’ of the coconut, after de-fatting and grinding to powder
- Lupin flour – Fine flour made from the grinding of lupin beans
- Hazelnut flour – Made from grinding de-shelled, skinned and roasted hazelnuts. Not as common but a great option.
- Psyllium husk powder – A high-fibre powder from psyllium plant husks, which can be mixed with other flours to better mimic the texture of bread
As you’ll see in the next section, the commercially available low carb breads are generally not made from the keto flours above. That’s because they would cost significantly more and bread companies have found other ways to reduce the carb content of their breads. This often means using a variety of different low carb ingredients, or reducing the size and density per slice.
Compared to the 15-20g of carbs per slice, keto bread tends to hover around the 2-5g net carbs per slice. This is much more compatible with a keto diet, and can therefore be integrated without much fuss.
Where to buy low carb bread in UK supermarkets; Tesco, Sainsbury's Waitrose & more
1. Hi-Lo Seeded Medium Sliced Wholemeal Bread
| Nutrition: | Per 100g | Per slice |
|---|---|---|
| Calories: | 260 kcal | 86 kcal |
| Fat: | 8.7g | 2.8g |
| Carbs: | 15.6g | 5.0g |
| Fibre: | 10.2g | 3.4g |
| Protein: | 24.7g | 8.1g |
Description:
Hi-Lo seeded bread is a low carb bread option, made from a combination of wheat flour, soy flour, seed mix and other ingredients. According to Sainsbury’s the bread contains 65% lower carbs than a traditional loaf of bread, making it a more keto-friendly option.
The bread is also high in protein, with 8.1g of protein per slice, giving it an overall improved nutritional profile.
Review:
The Hi-Lo bread tastes surprisingly good, with a rich flavour, accentuated by the added mix of seeds. The bread slices are smaller than a traditional loaf and tend to be denser, given the added protein and fibre content. The texture can be slightly chewy when eaten in a sandwich, but is much better when toasted. Great for breakfast.
Available at Sainsbury’s
2. Hovis Nimble Small Wholemeal Sliced Loaf
| Nutrition | Per 100g | Per slice |
|---|---|---|
| Calories | 226 kcal | 50 kcal |
| Fat | 2.2g | 0.5g |
| Carbs | 37.0g | 8.1g |
| Fibre | 6.8g | 1.5g |
| Protein | 11.1g | 2.4g |
The Hovis nimble bread is a lower carb, low fat wholemeal bread, available in both Sainsbury’s and Tesco. The bread is produced from a combination of wheat and soy flour, resulting in a lower carb content.
It is worth noting that the ingredients in this bread are not particularly keto-friendly, more that the bread is much thinner. As a result, each slice only contains 50kcal, leading to a carb count of 8.1g per slice.
Review:
The Hovis nimble bread is a lower carb bread that is more suitable for those following a low carb diet. The taste is exactly the same as regular bread, as it is made of the same basic ingredients. The only difference is the bread slices are thinner, resulting in fewer calories per slice.
The slices can be a little too thin for heavier sandwiches, but lightly toasting will improve the overall structure.
Available at Tesco and Sainsbury’s
3. Kingsmill 50/50 No Crusts Bread
| Nutrition | Per 100g | Per slice |
|---|---|---|
| Calories | 213 kcal | 47 kcal |
| Fat | 2.0g | 0.4g |
| Carbs | 38.5g | 8.5g |
| Fibre | 4.1g | 0.9g |
| Protein | 8.1g | 1.8g |
Description:
You’re probably familiar with Kingsmill no crusts bread. The bread is a lower calorie bread, composed of a 50:50 mixture of wheat flour and wholemeal wheat flour. As the crusts are removed, the bread slices are smaller. This results in around 8.5g of carbs per slice, which is significantly lower than a standard slice of bread.
I wouldn’t call it keto-friendly necessarily, but suitable if you’re try to follow a lower carb lifestyle.
Review:
The bread tastes really good and I’ve often used it when trying to include lower carb items into my diet. The slices are definitely on the smaller side, but the texture is great. Light with good structure and perfect for small sandwiches or as a toast. I’ve often toasted this bread for dipping into egg yolks.
Available at Tesco
4. Schneider Brot Protein Bread
| Nutrition | Per 100g | Per slice |
|---|---|---|
| Calories | 265 kcal | n/a |
| Fat | 12.9g | n/a |
| Carbs | 7.9g | n/a |
| Fibre | 13.8g | n/a |
| Protein | 22.5g | n/a |
Description:
Schneider brot protein bread is a high protein, low carb bread that consists of a protein mix (pea and wheat protein), in addition to linseed, rye and soya flour. The bread also contains a range of seeds, and is high in fibre, due to the addition of wheat bran and oat fibre. Contains 80% less carbohydrates than traditional whole grain bread.
Review:
The bread is really rich and dense on account of the high protein content. It has a really good texture and consistency, making it very suitable for making sandwiches. I have frequently toasted the bread and eaten it with a variety of eggs, in addition to making open, toasted sandwiches.
It does however contain whey protein, so best avoided if you have lactose intolerance.
Available at Asda
5. Hovis Lower Carb Wholemeal Bread
| Nutrition | Per 100g | Per slice |
|---|---|---|
| Calories | 234 kcal | 85 kcal |
| Fat | 3.7g | 1.3g |
| Carbs | 27.0g | 9.8g |
| Fibre | 14.4g | 5.2g |
| Protein | 16.0g | 5.8g |
Description:
Another ‘lower’ carb bread from Hovis. This bread is composed of mostly wholemeal wheat flour, in addition to a number of fibre sources. As a result, the bread is slightly lower in carbs (9.8g per slice) and higher in fibre. If we were to use the net carbs calculation, the Hovis lower carb bread would have 4.6g net carbs per slice.
Review:
Overall, this is a good option for those on a lower carb diet. I wouldn’t say the bread is strictly keto, but it does have fewer carbs than traditional bread. The bread tastes pretty much the same as the full carbohydrate version of Hovis bread, the only difference being a slightly different texture.
The lower carb Hovis bread feels slightly firmer, but this doesn’t impact the overall quality of the bread.
Available at Asda
6. Livlife seriously seeded sliced bread
| Nutrition | Per 100g | Per slice |
|---|---|---|
| Calories | 243 kcal | 80 kcal |
| Fat | 8.3g | 2.7g |
| Carbs | 10.2g | 3.4g |
| Fibre | 12.2g | 4.0g |
| Protein | 25.9g | 8.6g |
Description:
The super seeded Livlife loaf consists of a mixture of wheat flour, soy flour, wheat bran and an assortment of different seeds. It claims to have only half the carbs of regular bread, meaning you can still eat bread while restricting your carbohydrate intake. Per slice, the bread has only 3.4g of carbohydrates.
In addition, it is high in gut-friendly fibre, with 4g of fibre per slice of bread.
Review:
Livlife bread is an absolute lifesaver. It’s delicious, earthy flavour makes it taste like a gourmet bread and you cannot tell that the bread is lower in carbs. The combination of seeds enhances the flavour further, producing a fragrant aroma when toasted.
Due to the fibre content, the bread maintains its structure well. I’ve been able to use this bread for both sandwiches and toast throughout my keto diet.
Available at Waitrose
7. Carbzone LowCarb Protein Rich Bread
| Nutrition | Per 100g | Per slice |
|---|---|---|
| Calories | 264 kcal | 132 kcal |
| Fat | 13g | 6.5g |
| Carbs | 7.5g | 3.7g |
| Fibre | 14g | 7g |
| Protein | 22g | 11g |
Description:
Carbzone’s low carb, protein bread is made from a mixture of protein sources, soy flour, rye flour, and various sources of fibre. The bread is denser than traditional white bread, due to the 11g of protein and 7g of fibre per slice. Per slice, the bread only contains 3.7g of carbs, making it a keto-friendly option.
Review:
Carbzone’s low carb bread tastes slightly nutty, which is complimented by the assortment of seeds included in the recipe. I’ve tried both toasted and untoasted, and while it works for both, I prefer the toasted version. The main downside is that the package only contains 5 slices, which at £3, is quite expensive (especially if this is something you want to have regularly).
Available at Ocado
Where to buy low carb / keto bread online UK?
Now that we’ve covered some of the options available in UK supermarkets, I want to share some of the options available online. I’ll admit, I haven’t tried all of these options (yet!), but thought it was worth highlighting some of the mostly highly rated options on Amazon (may contain affiliate links).
I will warn you however, these options are not cheap. They are most commonly sold as multiple loaves at a time, which means the price is even higher. Check the Amazon links for current prices.
Ke-Lo Low Carb Keto Friendly Bread
Nutrition per 100g:
Calories: 278 kcal
Fat: 11.9g
Carbohydrates: 8.1g
Fibre: 9.1g
Protein: 30.1g
Available at: Amazon
Description:
Ke-Lo low carb, multigrain bread is a high protein, keto-friendly bread option. With only 3.6g of carbs per 2 slices, it can easily be incorporated into a low carb diet. The bread is very high in protein, and consists of a combination of wheat protein, soy flour and seeds.
Heylo Artisan Seeded Keto Bread
Nutrition per 100g:
Calories: 231 kcal
Fat: 10.8g
Carbohydrates: 1.2g
Fibre: 10g
Protein: 25.8g
Available at: Amazon
Description:
Heylo artisan seeded loaf is a keto-friendly bread, with only 1.2g of carbs per 100g. The bread is composed of a mixture of wheat and soy protein, in addition to mixed seeds and wholemeal flour. It is also reasonably high in both protein and fibre.
SRSLY Low Carb Loaf Keto Bread
Nutrition per 100g:
Calories: 216 kcal
Fat: 9g
Carbohydrates: 3.6g
Fibre: 14.8g
Protein: 22.2g
Available at: Amazon
Description:
With only 0.7g of carbs per slice, Srsly keto bread is a great low carb option. The bread is low in sugar and high in fibre, perfect for both sandwiches and toasties. The bread is also high in protein, making it a great source for your protein requirements. Only 43 kcal per slice.
Keto Chefs Low Carb Bread Multiseed loaf
Nutrition per 100g:
Calories: 209 kcal
Fat: 13.5g
Carbohydrates: 2.1g
Fibre: 14.3g
Protein: 19.7g
Available at: Amazon
Description:
Keto chefs low carb bread is composed of a variety of low carb flours, including psyllium husk powder and oat fibre. At just over 2g of carbs per 100g, this bread is a great option for the keto diet. The bread is also topped with a mixture of seeds, including linseed, sunflower and pumpkin.
Comparing the keto bread options
| Bread: | Calories (100g) | Fat | Carbs | Fibre | Protein |
|---|---|---|---|---|---|
| Hi-Lo | 260 kcal | 8.7g | 15.6g | 10.2g | 24.7g |
| Hovis Nimble | 226 kcal | 2.2g | 37.0g | 6.8g | 11.1g |
| Kingsmill 50/50 | 213 kcal | 2.0g | 38.5g | 4.1g | 8.1g |
| Schneider Brot | 265 kcal | 12.9g | 7.9g | 13.8g | 22.5g |
| Hovis Lower Carb | 234 kcal | 3.7g | 27.0g | 14.4g | 16.0g |
| Livlife | 243 kcal | 8.3g | 10.2g | 12.2g | 25.9g |
| Carbzone | 264 kcal | 13g | 7.5g | 14g | 22g |
| Ke-Lo | 278 kcal | 11.9g | 8.1g | 9.1g | 30.1g |
| Heylo | 231 kcal | 10.8g | 1.2g | 10g | 25.8g |
| Srsly | 216 kcal | 9g | 3.6g | 14.8g | 22.2g |
| Keto Chefs | 209 kcal | 13.5g | 2.1g | 14.3g | 19.7g |
But which of the options is the best? Overall, all represent fairly good options and can be eaten as part of a healthy low carb diet. However, the type of bread that’s right for you will depend on your specific goals.
If you’re focussed on keeping carbs as low as possible for a strict keto diet, the best option is Heylo bread. At just 1.2g of carbohydrates per 100g, you’ll remain well within your carb limit. If you’d prefer to buy your bread in the major supermarkets, the best options with be Scheider brot (Asda low carb bread) and Carbzone bread (Ocado keto bread).
For a bread that offers more protein, the best supermarket option would be Livloaf (Waitrose low carb bread), at 25.9g of protein per 100g. For bread available online, the best option would be Ke-Lo, at 30.1g of protein per 100g.
The bottom line
If you’ve made it this far, congrats! I hope you’ve realised that going keto or low carb doesn’t mean you have to eliminate all bread from your diet. While it may take some adjustment, there are a number of really great keto bread options. Give some of them a try and let me know how you get on!
