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Atkins Bread Substitutes

by
author image Natalie Stein
Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.
Atkins Bread Substitutes
A woman is buying an eggplant. Photo Credit View Stock/View Stock/Getty Images

Bread can be one of the most difficult foods to give up or limit when you are trying to follow the Atkins diet. This low-carbohydrate eating plan does not list bread, which contains 14 grams per 1-ounce slice, among its regularly permitted foods. Instead of eating regular sliced bread, bagels, rolls and other bread products, eat lower-carbohydrate alternatives that can fit more easily into your meal plan.

Top Portabella Mushrooms

A 3.5-ounce portabella mushroom contains 4.4 grams of total carbohydrates, including 2.2 grams of dietary fiber. For breakfast, place a cooked egg or some scrambled egg whites on a grilled portabella mushroom instead of making a breakfast sandwich on an English muffin, bagel or biscuit. You can add slices of low-sodium lean ham and low-fat cheese without increasing the carbohydrate count significantly. This breakfast is suitable for all phases of Atkins.

Make Eggplant Sandwiches

Grill slices of eggplant and use them instead of bread to make hearty sandwiches. Make a grilled cheese sandwich with cheddar cheese sandwiched between eggplant slices, and serve it with tomato soup for a low-carbohydrate lunch. Make a meatball sandwich with extra lean ground turkey, Italian seasonings, tomato sauce and mozzarella cheese on grilled eggplant, or bring a cold sandwich to work with you using low-sodium turkey breast, sprouts and leaves of lettuce.

Add Cheese Croutons to Soup and Salad

Croutons can add flavor and a crunchy texture to soups and salads, but a half-cup of regular croutons contains 11 grams of carbohydrates. Instead of purchasing bread croutons or making your own croutons out of toasted bread, use cheese for your croutons. An ounce of Swiss cheese contains only 1.5 grams of carbohydrates. Melt grated cheese, let it cool and harden, cut it into smaller pieces, and add it to soups or salads instead of bread croutons. You can flavor the grated cheese with garlic and herbs.

Considerations

Many supermarkets have a large selection of reduced-carbohydrate sliced bread, tortillas, English muffins, bagels and rolls. You can also enjoy bread without too many carbohydrates by making your own bread from recipes that use nut flours, soy flour or coconut flour instead of wheat flour. The Atkins website suggests using coconut flour. A healthy diet contains some carbohydrates, and whole-grain products, such as whole wheat bread, should be part of a balanced diet.

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