Paleo Alternatives to Bread
Bread. On a Paleo diet – it is one of the first things to go; whereas on a SAD diet it is a staple. It’s no wonder giving up bread is such a shock to people considering a Paleo Diet.
“I couldn't live without bread”
“I’d never be able to give up bread”
“What do you eat if you don’t have bread?”
I'm sure you've heard these comments before too. Perhaps you found giving up bread to be the hardest thing about transitioning to a Paleo diet – or the one thing that is preventing you from going fully Paleo?
The longer you abstain from bread, the less you’ll miss it. There are some great recipes for Paleo Breads made with coconut flour or almond meal; but instead of trying to substitute one type of flour for another – how about some of these alternatives to your favourite SAD bread meals?!
Paleo Sandwiches
Sandwiches are one of the most popular lunch options, mainly because they are convenient to eat on the go, without getting your hands covered in food! They’re filling and you can prepare them ahead of time. Perhaps you’re missing sandwiches, filled rolls or wraps? Instead – why not try these Paleo sandwich options instead: –
- Make wraps with lettuce (try romaine leaves) to hold the filling in place
- Use cooked cabbage leaves to encase your filling
- For an iodine boast and great flavour make your wraps with Nori (or other seaweed) wraps
- You can also make (or buy – but check the ingredients) coconut wraps
- Cut a large capsicum (bell pepper) into two flat pieces for a Paleo alternative to sandwich bread
- Use a knife and fork! I often order a sandwich in a café – without the bread. Shop bought and restaurant sandwiches often hide very small fillings – but when you order it without the bread you usually get a far more generous portion of the filling!
Paleo Burger Buns
The best think about a burger is the meat – never the bun. So go bun-less, or try these: –
- Chop the stalk of two large flat or Portobello mushrooms – the perfect size for a burger bun
- Encase your burger patty with the top and bottom of a large tomato
Peanut Butter Sandwiches
White bread filled with peanut butter seems to be a popular pre-Paleo combination. But let’s face it – it’s the peanut butter that’s popular – not the bread in this snack. Clearly peanut butter is out as it’s a legume – so try
- Nut butter (almond butter, macadamia nut butter, cashew nut butter – or make your own) and use as a dip for crunchy raw vegetables like carrots, celery, capsicum (bell peppers) and cucumber.
- Or slice some eggplant and layer on the nut butter!
Egg and Soldiers
Missing dipping slices of toast into soft boiled eggs? Once you try dipping in roasted vegetables, you’ll wish you’d always done it!
Lasagne & Garlic Bread
Once you've gone to the effort of making a Paleo lasagne, roast some zucchini sticks and garlic as a far more enjoyable accompaniment.
Breadcrumbs
Try using a nut flour as a Paleo alternative
Croutons
If you’re used to a crunch with your soup, try some pork crackling (rinds) as a Primal alternative!
Which bread meals or snacks do you miss the most? I’d love to hear what your favourite bread substitutes are!
Breaking Up with Bread Doesn’t Have to Be Hard
While saying goodbye to bread can feel daunting at first, it doesn’t take long before you realise you don’t need it. In fact, once you start exploring all the delicious, real-food alternatives — from lettuce wraps and roasted veg “soldiers” to mushroom buns and nori rolls — you might not even miss it at all.
Going grain-free is a powerful part of a Paleo lifestyle, especially in Australia where so many of our meals revolve around bread. But with a little creativity and some planning, you can enjoy all your favourite flavours and textures — just without the blood sugar crashes, bloating, or empty carbs.
Do you still crave bread? Or have you found the perfect Paleo workaround? Share your go-to grain-free swaps in the comments — I’d love to hear what’s working in your kitchen.
More Ways to Enjoy a Bread-Free Life on the Paleo Diet
Adjusting to life without bread can feel like a major shift, especially if you’ve grown up with toast at breakfast, sandwiches for lunch, and garlic bread with dinner. But once you embrace the possibilities of real food — and move past the idea that every meal needs something doughy on the side — you’ll discover that the Paleo way of eating is far more satisfying.
Let’s break down a few more creative, nutrient-dense, and easy-to-prepare bread alternatives that are perfect for your Aussie Paleo lifestyle.
Swap Toast for Roasted Veg or Eggs
Forget soggy white toast. Instead, slice a sweet potato or eggplant lengthwise, bake or air-fry until golden, and top with smashed avocado, a fried egg, or leftover chicken. These “toasts” hold up surprisingly well and are packed with nutrients.
Savoury Paleo Muffins
Missing the grab-and-go convenience of a muffin or sandwich? You can easily make savoury Paleo muffins using eggs, almond meal, grated veg (like zucchini or carrot), and chopped bacon or herbs. Bake them in batches and store in the fridge or freezer — they’re ideal for lunchboxes or busy mornings.
Zucchini Fritters and Veg Patties
Zucchini fritters or cauliflower patties are fantastic for stacking with sandwich fillings like pulled meat, coleslaw, or tomato and avocado. Use them as mini burger buns or toast substitutes for a fun twist.
Wrap with Collard Greens or Silverbeet
These tougher leafy greens hold up better than lettuce and can be quickly blanched for flexibility. Try wrapping up leftover mince, grilled chicken, or tuna salad — they’re perfect for wraps without the wrap.
Paleo Pancakes for Sweet Cravings
If it’s sweet breakfasts you miss, coconut flour or banana pancakes (made with eggs, coconut flour or almond meal, and a little cinnamon) can fill the gap nicely. Serve with nut butter and a few seasonal berries for a decadent treat.
Stuffed Capsicums or Mushrooms
If you’re looking for a hearty meal without the grains, roast a large capsicum and fill it with minced meat, herbs, and vegetables — it’s basically a sandwich you eat with a knife and fork. Portobello mushrooms also work beautifully when topped with eggs, pulled pork or guacamole.
Paleo Breads (When You Want a True Substitute)
While the goal is often to let go of bread altogether, there are days when only a slice will do. In those moments, you can make your own Paleo bread using almond flour, eggs, and coconut oil. Keep a loaf in the freezer and toast a slice as needed. It’s especially good for open-faced toppings like smoked salmon or pâté.
Paleo Living Without Bread Is Easier Than You Think
Living without bread doesn’t mean giving up variety or satisfaction. In fact, many people find their meals become more colourful, nutrient-dense, and energising once they stop relying on grains to fill up.
If you're new to the Paleo diet, try experimenting with one or two new alternatives each week. Eventually, you’ll discover what fits your lifestyle — whether it’s lettuce wraps for lunch, leftover roast for breakfast, or a simple veggie mash in place of toast.
What have you found works best for you? Do you still crave bread, or have you found Paleo alternatives that truly satisfy? Let’s swap ideas and help each other out — share your favourites in the comments below!