Healthy Substitutes For Breadcrumbs

If you have switched over to a ketogenic diet recently, then you are already aware that some recipes don't transfer over well. There are some traditional Western dishes where you need to coat the food or to add bread crumbs to cook it, such as fried chicken, meatloaf, or meatballs. It is imperative to keep in mind that before you use a coating, your food should be dipped in an egg wash first; you can also use oil or butter so that it will stick.

Breadcrumbs are small, dry crumbs of bread. Although you cannot eat breadcrumbs on a ketogenic diet, it is still possible to use a keto-friendly substitute and enjoy many of your favorite recipes. Below are six delicious alternatives that can be used instead of breadcrumbs that will not take you out of ketosis.


Parmesan cheese is an exceptional breadcrumb substitute. It is delicious and enhances the flavor of your dish instantly. It sticks well also and is low in carbs and high in fat, making it the ideal keto food.

Try frying up your favorite meat in a coating of parmesan and butter. The cheese browns up nicely and will give your meat a crunchy and crispy crust that will not disappoint you. Parmesan can be used to coat kale leaves and then baked in the oven to give you a keto snack.

2Coconut Flour

Another excellent option for a low-carb breadcrumb substitute is coconut flour. It is a low-carb flour alternative and can also be used as breading. Coconut flour is full of healthy fats, which gives you a boost of energy. Also, it helps with digestive health and maintains healthy cholesterol levels and cardiovascular health.

Coconut flour has benefits beyond its macronutrients. Coconut flour offers the same benefits that coconuts do - it is a simple ground-up version of a coconut. It is high in healthy fats and fiber.

3Panko Breadcrumbs

Panko is one of the more common kinds of breadcrumbs. The Japanese initially used panko breadcrumbs in cooking, and these have become increasingly popular over the years. You cannot make panko breadcrumbs at home like you can with other types, but they can be purchased pre-made.

Panko is crispier and lighter than most breadcrumbs. It is an invaluable substitute for breadcrumbs and can be used to bread fried foods and is also a binding agent to replace eggs (making it a perfect option for vegans). One-quarter cup of panko is approximately 70 total calories, which includes half a gram of fat, 3 grams of protein, and 14 grams of net carbs.

4Golden Flaxseed

Coating chicken in butter or an egg wash and golden flaxseed before frying helps give it the regular breaded chicken appearance due to its color, so it is an excellent hack to use if you are still trying to become accustomed to a keto diet. Be sure that you use a flaxseed meal rather than whole flaxseeds whenever you use it as coating and particularly when you are frying. That is because flour is more likely to stick to the food compared to whole seeds.

Flaxseeds are nutritious and offer numerous health benefits due to their high fiber and omega-3 fatty acid content. When you consume two tablespoons of flaxseed per day, it gives you up to 25 percent of your total recommended daily intake of fiber. It is among the best fiber sources for a keto diet.

5Pork Rinds

Pork rinds are fried pig skin. The frying process gives the pork rinds their puffy shape. Typically, they are seen in the same aisle as the potato chips and sold in bags similar to chips. Pork rinds, unlike panko, do not contain any carbs, so you can eat them without needing to worry about being taken out of ketosis or exceeding your carb limit.

Pork rinds can be a substitute for breadcrumbs. However, rather than grinding them up using a food processor, it is better to put them inside a plastic bag and then use a rolling pin to crush them for larger pieces. It will provide a wide range of texture. The nutritional value of pork rinds is perfect for a keto or low-carb diet. An ounce of pork rinds only contains 152 calories, which includes 0 grams of carbs, 17 grams of protein, and 9 grams of fat.

6Almond Meal

As keto and low-carb diets continue to become more popular, certain foods have as well. Almond meal is a great low-carb ingredient that can be used for many different purposes, particularly as a low-carb flour alternative; it also makes fine breadcrumbs. Usually, you can find the almond meal in the grocery store's baking section.

Low-carb recipes that require breadcrumbs use almond flour or meal often. Some of the benefits include being rich in fiber, gluten-free, and a great source of various minerals and vitamins, including calcium, potassium, magnesium, riboflavin, vitamin E, and iron. The almond meal breadcrumbs can also be seasoned to suit whatever meal you are preparing. You can make them savory by using parmesan cheese or Italian seasoning, or you can sweeten them using a keto sugar substitute and cinnamon.

Usually, breadcrumbs are used for breading or coating certain foods before frying or baking them to provide a delicious crunch that all of us love. You can make breadcrumbs at home. However, we cannot use breadcrumbs on a keto diet. Breadcrumbs might not be the leading star of recipes, but they do play an essential supporting role in all different types of dishes.

Using breadcrumbs to coat food and then cooking it to a crisp can provide a nice texture to enhance a dish. However, regular breadcrumbs are not keto-friendly or low-carb. But here are options for breadcrumb alternatives when you are on a low-carb diet. Combine a couple of these options and be creative to provide your keto dish with the optimal result.

Ardella Sanchez

Ardella Sanchez is a graduate of Missouri University Science & Technology, where she received her Bachelor of Science in education. Finding the ketogenic diet was a welcome (although not easy) end to a lifetime of struggling with weight loss. She now lives happily with her vegetarian husband in Rolla, MO.