You may have noticed that we recommend specific brands of bread/tortilla substitutes within our Stepwise and VLCD guides and recipes. Here is a list of the common brands we recommend, plus others that you may have seen at the grocery stores or heard about from friends or family. We’ve provided the pros and cons for each!
La Tortilla Factory Low Carb Whole Wheat Tortilla
Calories: 50 per tortilla (original size)
Total Fat: 2g
Sodium: 200 mg
Total Carbohydrates: 11g (8g fiber)
Protein: 5g
Pros: Lower in calories and total carbohydrates compared to regular tortillas, high in fiber which may help keep you full longer, moderate in protein compared to traditional tortillas. Soft and pliable, versatile for various fillings.
Cons: Moderate-high in sodium. May contain preservatives and additives making it more processed.
*Appropriate for VLCD and Stepwise.
Mission Carb Balance Whole Wheat Low Carb Tortilla
Calories: 70 per tortilla (taco size)
Total Fat: 3.5g
Sodium: 300 mg
Total Carbohydrates: 18g (15g fiber)
Protein: 5g
Pros: Lower in calories and total carbohydrates compared to regular tortillas, high in fiber which may help keep you full longer, moderate in protein compared to traditional tortillas. Soft and pliable, versatile for various fillings.
Cons: High in sodium. May contain preservatives and additives making it more processed.
*Appropriate for VLCD and Stepwise.
TJ’s Cauliflower Slims
Calories: 50 per slice
Total Fat: 2.5g
Sodium: 130 mg
Total Carbohydrates: 1.5g (1g fiber)
Protein: 4.5 g
Pros: Made from cauliflower (yay veggies!), lower in calories and carbs compared to traditional bread. Minimal ingredients which means minimal processing.
Cons: High sodium for one slice. May have a strong cauliflower taste for some, texture may not be for everyone.
*Appropriate for VLCD and Stepwise.
Outer Aisle Cauliflower Thins
Calories: 50 per slice
Total Fat: 2.5g
Sodium: 130mg
Total Carbohydrates: 2g (1g fiber)
Protein: 4g
Pros: Made from cauliflower (yay veggies!), lower in calories and carbs compared to traditional bread. Minimal ingredients which means minimal processing.
Cons: High sodium for one slice. May have a strong cauliflower taste for some, texture may not be for everyone.
*Appropriate for VLCD and Stepwise.
Trader Joe’s Jicama Wraps
Calories: 15 for 2 wraps
Total Fat: 0g
Sodium: 0mg
Total Carbohydrates: 3g (2g fiber)
Protein: 0g
Pros: Made from jicama (yay, veggies!), very low in calories, low in carbs, fat, and sodium. Very minimally processed (one ingredient – jicama!).
Cons: May have a strong earthy flavor, may be delicate and prone to breaking.
*Appropriate for VLCD and Stepwise.
Egglife Egg White Wraps
Calories: 25 per wrap
Total Fat: 0g
Sodium: 120mg
Total Carbohydrates: 0g
Protein: 5g
Pros: Low in calories, low in carbs, high in protein compared to traditional wraps or tortillas. Minimal ingredients.
Cons: May be delicate and prone to breaking.
*Appropriate for VLCD and Stepwise.
Crepini Egg Wraps with Cauliflower
Calories: 30 per wrap
Total Fat: 1.5g
Sodium: 90mg
Total Carbohydrates: 0g
Protein: 3g
Pros: High in protein, low in calories, carbohydrates, and sodium compared to traditional wraps.
Cons: May be delicate and prone to breaking.
*Appropriate for VLCD and Stepwise.
Food for Life Ezekiel 4:9 Sprouted Grain Bread
Calories: 80 per slice
Total Fat: 0.5 g
Sodium: 75mg
Total Carbohydrates: 15g (3g fiber)
Protein: 5g
Pros: Made from sprouted grains, higher in fiber, protein, and nutrients compared to processed bread. Whole food ingredients. No added sugars, unlike other bread brands.
Cons: Can be more expensive compared to traditional bread.
*Appropriate for Stepwise. Not appropriate for VLCD.
Dave’s Killer Bread Whole Grains Thin Sliced
Calories: 60 per slice
Total Fat: 1g
Sodium: 100mg
Total Carbohydrates: 12g (3g fiber)
Protein: 3g
Pros: Made with organic whole grains, a good source of fiber.
Cons: Includes 2 forms of added sugars (dried cane syrup and molasses).
*Appropriate for Stepwise. Not appropriate for VLCD.
Siete Almond Flour Tortillas
Calories: 95 per tortilla
Total Fat: 5.5g
Sodium: 110mg
Total Carbohydrates: 10g (1.5g fiber)
Protein: 3g
Pros: Gluten-free, made from almond flour, high in healthy fats.
Cons: Higher in calories and carbs compared to some other tortilla options, may have a strong nutty flavor.
*Appropriate for Stepwise. Not recommended for VLCD.
Tia Lupita Nopal Cactus Tortillas
Calories: 30 per tortilla
Total Fat: 0g
Sodium: 25mg
Total Carbohydrates: 6g (2g fiber)
Protein: <1g
Pros: Made with nopal cactus (yay, veggies!), gluten-free, lower in calories and carbs compared to traditional tortillas. Minimal ingredients.
Cons: Very low in protein. May have a unique taste that may not be for everyone. May be delicate and prone to breaking.
*Appropriate for VLCD and Stepwise.
Folios Cheese Wraps
Calories: 160 per folio (Cheddar)
Total Fat: 13g
Sodium: 330mg
Total Carbohydrates: 1g
Protein: 11g
Pros: High in protein, low in carbohydrates. Minimal ingredients (basically ingredients that you’d find in traditional natural cheese).
Cons: Higher in calories, fat and sodium compared to other options.
*Appropriate for Stepwise. Use with caution for VLCD due to higher calories per serving.
Conclusion
There are so many different bread and tortilla substitutes on the market that can be enjoyed in moderation as part of your real whole foods nutrition plan. Make sure you choose one that keeps you full and satisfied until your next meal, that fits your specific nutrition program (VLCD vs. Stepwise) and that you enjoy!
