Low-Calorie Bread Alternatives
Low-Calorie Bread Alternatives
What Can I Eat Instead of Bread?
Looking for a low-calorie alternative to bread?
Whether you're trying to reduce calories, fancy something lighter for lunch or simply want a change from sandwiches and toast, there are plenty of alternatives to traditional bread.
Some are soft, some are crunchy and some barely resemble bread at all.
We've taken a look at some of the most popular bread alternatives available in the UK — including one you may not have discovered yet.
WHY LOOK FOR AN ALTERNATIVE?
Why Look for an Alternative to Bread?
There's nothing inherently wrong with bread, and you certainly don't have to stop eating it to lose weight.
But if you're watching your calorie intake, two slices of bread can account for a noticeable part of a meal before you've added any filling.
Choosing a lighter base can therefore be a simple way of reducing the calories in a sandwich-style meal without giving up the toppings you enjoy.
The important thing is finding an alternative that actually works for the way you like to eat.
Your Options
What Are the Best Low-Calorie Alternatives to Bread?
There isn't one perfect bread replacement for everyone.
Some people want something soft enough to wrap around a filling. Others prefer something light and crispy for toppings. And some are simply looking for the lowest-calorie alternative to bread they can find.
Here are some of the most popular options.
Crispbreads
Crispbreads are a traditional alternative to bread and work well with many of the same toppings.
They're crunchy, easy to store and widely available, although calories vary considerably depending on the brand, size and ingredients.
Rice Cakes
Rice cakes are another popular low-calorie option.
They're light and convenient and can be topped with both sweet and savoury foods. However, they're usually smaller and considerably thicker than a Broghie, so they provide less surface area for toppings and offer quite a different eating experience.
Low-Calorie Wraps
Wraps can be useful if you still want something soft that will hold a substantial filling.
There are lower-calorie wraps available in the UK, although it's worth checking the nutritional information carefully. A wrap isn't automatically lower in calories simply because it's marketed as a lighter alternative.
Lettuce Wraps
Large lettuce leaves can replace bread or tortilla wraps for certain meals.
They're extremely low in calories and carbohydrates, although obviously they're a very different eating experience from bread.
Low-Calorie Bread & Bread Thins
If you don't want to give up the taste and texture of bread, lower-calorie loaves and sandwich thins can be a good compromise.
They give you a much more traditional sandwich experience than crispbreads, rice cakes or popped-grain alternatives, although the calories can still vary considerably between products.
It's worth checking the serving size too. A product described as “thin” or “light” isn't automatically very low in calories, particularly if you need two pieces to make a sandwich.
Popped-Grain Bread Alternatives
Another option is a popped-grain bread alternative such as Broghies.
Broghies are large, extremely thin, light and crispy popped-grain discs. Their size gives you plenty of room for toppings while contributing very few calories to the meal itself.
A large Wheat Broghie contains just 19 calories, while a large Corn Broghie contains around 20 calories.
Broghies vs Bread
How Do Broghies Compare With Ordinary Bread?
The calorie content of bread varies considerably depending on the type, brand and thickness of the slice.
A traditional sandwich normally uses two slices of bread, which can contain around 130–160 calories in total. By comparison, two large Wheat Broghies contain just 38 calories in total.
That means you can use far fewer calories on the base of your meal and leave more room for the fillings and toppings you actually enjoy.
Broghies are obviously very different from ordinary bread in texture. They are thin, light and crispy rather than soft and doughy, but they can still be used with many of the same toppings you'd normally put in a sandwich or on toast.
Taste & Texture
What Do Broghies Taste Like?
If you've never tried a Broghie before, don't expect it to taste or feel like a slice of bread.
Broghies are very light, thin and crispy, with a satisfying crunch. They don't contain added flavourings, so the flavour is deliberately quite mild — meaning whatever you put on top tends to be the star.
Wheat Broghies have a light, neutral flavour, while Corn Broghies have a slightly more distinctive corn taste.
That makes both varieties suitable for sweet or savoury toppings.
What's Inside?
What Are Broghies Made From?
Broghies have a surprisingly simple ingredient list.
Wheat Broghies are made from wheat and salt, while Corn Broghies are made from corn flour, masa and salt.
They're made by popping the grains under heat and pressure rather than frying them, creating their distinctive light, crisp texture.
There are no added sugars, artificial colours, artificial flavours or preservatives.
So although Broghies may look unusual if you've never seen one before, what's actually in them is remarkably straightforward.
Popped Not Fried
Breakfast, Lunch & Beyond
How Can You Use Broghies Instead of Bread?
Broghies can be used anywhere you want a light, crispy base for toppings rather than a traditional slice of bread.
For breakfast, they work well with eggs, fruit, yoghurt or nut butters.
At lunchtime, you can top them with many of the things you might normally put in a sandwich — chicken, tuna, ham, cottage cheese, salad, hummus or whatever you enjoy.
They're just as useful for something sweet, and Mini Broghies can be served with dips or used when you want smaller, bite-sized portions.
You can even warm a topped Broghie in an air fryer for a couple of minutes if you prefer it warm and extra crisp.
The important point is that there isn't a prescribed way to eat them. Think about what you'd normally put on bread, toast or crackers and start from there. Let your imagination run wild.
Watching Your Calories?
Are Broghies Good for a Low-Calorie Diet?
Broghies can be particularly useful if you're trying to reduce the calories in meals where you would normally use bread, toast or crackers.
A large Wheat Broghie contains 19 calories, while a large Corn Broghie contains 20 calories.
That doesn't make Broghies a magic weight-loss food — losing weight still depends on your overall diet and calorie intake.
Their advantage is much simpler: very few of the calories in your finished meal are being used up by the base itself, leaving you much more flexibility over what you choose to put on top.
So if you enjoy substantial toppings but want to keep the overall meal lighter, swapping the bread rather than the filling can be an easy place to make a saving.
Wheat or Corn Broghies?
Which Broghies Should I Choose?
Both Wheat and Corn Broghies can be used in much the same way, so your choice will mostly come down to taste.
Wheat Broghies have a mild, neutral flavour that allows the topping to do most of the talking.
Shop Wheat Broghies
Corn Broghies have a slightly more noticeable corn flavour, giving the base a little more character of its own.
Shop Corn Broghies
Both are light and crispy, and both work with sweet or savoury toppings.
If you're new to Broghies and aren't sure which you'll prefer, trying both is probably the easiest way to find your favourite.
Large or Mini?
What's the Difference Between Large and Mini Broghies?
Large and Mini Broghies use the same basic idea, but they're designed for different ways of eating.
Large Broghies give you a generous surface for toppings, making them particularly useful for breakfasts, lunches and light meals.
Mini Broghies are much smaller and work particularly well for dips, sharing, snacks or whenever you want a few crispy bites rather than a full-sized base.
You don't really need to choose one instead of the other — many people use the two sizes for completely different things.
Quick answers
Frequently Asked Questions About Low-Calorie Bread Alternatives
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Buy Broghies in the UK
Ready to Try Broghies?
If you've been looking for a lower-calorie alternative to bread and Broghies sound like they could work for you, you can buy the full range right here at Instead of Bread.
We're the Official UK Online Store for Broghies, with Wheat, Corn, Mini Wheat and Mini Corn Broghies available for delivery throughout the UK.
Whether you want a large crispy base for your favourite toppings or Mini Broghies for snacks and dips, you can choose the variety that suits the way you like to eat.