Breadless Bread Choices for Sandwiches and Snacks


Many people are trying to get always from bread.  Whether it’s because of a special grain-free diet to support their health and heal the gut, to balance blood sugar, or to lose weight.  There are a number of grain-free diets: Specific Carbohydrate, GAPS, Paleo and Primal Diets. This is not difficult to do, especially once you get some ideas rolling.  Dinners at home are pretty easy: there are many variations of roasted dishes, soups/stews, and other hot meals that can be enjoyed with meat or fish and vegetables. But what about a cold lunch or snack on the go?  Hot foods are not always easy or desirable on the road.  And how do you make a sandwich without bread? Here are some of my 10 favorite easy bread-free sandwiches, finger foods and snacks
  1. Cucumber slices
  2. Endive leaves
  3. Kale leaves
  4. Lettuce
  5. Thinly cooked omelet
  6. Hardboiled egg white halves
  7. Avocado halves
  8. Tomato halves
  9. Red bell pepper slices
  10. Celery sticks
Cucumbers and endive leaves can be used like crackers to place food on.  Kale and lettuce can be used as a wrap. The flat omelet can be used like a pizza crust or open-faced sandwich.  Avocado halves can be used like a bowl, and hardboiled eggs as a mini-bowl.  Celery as a cracker to spread nut butter, and bell pepper slices can be used for dipping hummus. Use chicken salad, tuna salad, egg salad to fill an avocado bowl or top to of any of the ideas above.  Considered sliced turkey or other meat and shredded vegetables to wrap in the kale leaves.  Add hummus, olive tapenade, nut butter or other spread with the vegetables sticks for dipping. Eating gluten-free and grain-free is easy and delicious with a few simple ideas!  Hope these help spark some new creative meals!

Julie Matthews is a Certified Nutrition Consultant who received her master’s degree in medical nutrition with distinction from Arizona State University. She is also a published nutrition researcher and has specialized in complex neurological conditions, particularly autism spectrum disorders and ADHD for over 20 years. Julie is the award winning author of Nourishing Hope for Autism, co-author of a study proving the efficacy of nutrition and dietary intervention for autism published in the peer-reviewed journal, Nutrients, and also the founder of Download her free guide, 12 Nutrition Steps to Better Health, Learning, and Behavior.

References for this article:

  1. Manikam, Ramasamy, and Jay A. Perman. “Pediatric feeding disorders.” Journal of clinical gastroenterology 30, no. 1 (2000): 34-46.
  2. Mayes, Susan Dickerson, and Hana Zickgraf. “Atypical eating behaviors in children and adolescents with autism, ADHD, other disorders, and typical development.” Research in Autism Spectrum Disorders 64 (2019): 76-83.
  3. Levine, A. S., J. E. Morley, B. A. Gosnell, C. J. Billington, and T. J. Bartness. “Opioids and consummatory behavior.” Brain research bulletin 14, no. 6 (1985): 663-672.
  4. Masic, Una, and Martin R. Yeomans. “Does monosodium glutamate interact with macronutrient composition to influence subsequent appetite?.” Physiology & behavior 116 (2013): 23-29.
  5. Goto, Tomoko, Michio Komai, Hitoshi Suzuki, and Yuji Furukawa. “Long-term zinc deficiency decreases taste sensitivity in rats.” The Journal of nutrition 131, no. 2 (2001): 305-310.
  6. DeJesus, J. M., Gelman, S. A., Herold, I., & Lumeng, J. C. (2019). Children eat more food when they prepare it themselves. Appetite, 133, 305-312.
  7. Heim, S., Stang, J., & Ireland, M. (2009). A garden pilot project enhances fruit and vegetable consumption among children. Journal of the American Dietetic Association, 109(7), 1220-1226.
  8. Ghanizadeh, A. “Parents reported oral sensory sensitivity processing and food preference in ADHD.” Journal of Psychiatric and Mental Health Nursing 20, no. 5 (2013): 426-432.


Submit a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.