Ah the sandwiches! A staple for lunch since our mothers sent us to school. Unfortunately, increasing amounts of information have come out showing how bread, the backbone of sandwiches , is not as good for us as it was originally marketed. Much of the wheat grown today is genetically modified, with so much salt, sugar, and preservatives added to it that it hardly resembles the bread it once was. For this, keep reading the free bread options that we are going to offer you below.


As gluten and other intolerances and allergies are on the rise, they are forcing people to say goodbye to their convenient and tasty lunch meal with bread.

For that, there are alternative ideas so that this delicious food continues to delight us in other ways, yes, different, but in the end, with a little imagination, we can be eating our favorite sandwiches without having to complain about a bloated stomach.

10 great sandwich ideas that don’t use bread

We have created a list of healthy and satisfying bread alternatives. They are so good, in fact, that you might like them even more than your traditional sandwich .

Wrapped with cabbage leaf


Cabbage leaves are the perfect substitute for a wheat tortilla or tapa because they are large, sturdy, flexible, and with a relatively neutral flavor that allows you to fill them with just about anything. Things like hummus, baba ganoush, and every single vegetable you can imagine make for a tasty and filling lunch.

An example might be, using leftover turkey dinner: complete with turkey and cranberry sauce. Or, how about a vegan filling with avocado, carrot, cucumber, tomato and parsley; or egg with ham and vegetables … there are dozens of filling that you can use with these wrapped.

Swiss chard wrap sandwiches

Swiss chard is another great leafy green that holds up well in a wrap. Try the chicken or turkey with apples and a touch of cheddar cheese or leftover beef with blueberries and feta cheese.

You can also make some wrappers with tuna salad prepared with tomato, onion, parsley, and a little mayonnaise with chipotle. They are delicious!

Boston lettuce wraps


Boston lettuce is large and folds easily. It has a smooth texture and a buttery sensation that you crave. Consider making multi-way chicken wraps, sweet and sour, in chicken salad or grilled chicken with onions, strawberries, or other summer fruits. Top with chives and parsley and enjoy this healthy delicacy.

Sandwiches with apple top


Apple sandwiches are perfect for appetizers, breakfasts or lunches. Pick your favorite strong and crunchy apple (Granny Smith or Red, they work well here) and spread them with whatever you like, peanut butter, cheddar cheese, tuna salad or with fresh ricotta and a drizzle of honey are delicious and healthy options.

Also with ham and cheese, or how about the inevitable chicken, you can use grilled chicken, lettuce, cheese, tomato and why not, a little bacon.

Cucumber sandwiches


Cucumber sandwiches are easy to make and have a satisfying crunch that old traditional submarine sandwiches just don’t have. All you have to do is cut the cucumber in half, scoop out the center with the seeds with a spoon, and voila!

You have a nice “open bag” for whatever type of cucumber submarine you want. Ham and cheese, tuna salad, salmon and avocado, whatever your “normal” ingredients are, just in a cucumber.

Eggplant rounds


If you are someone who likes layers in your sandwiches, look no further than eggplant. To make these fun and interesting bread alternatives, simply cut the eggplant into thin rounds, mix in some oil, salt, and pepper, and bake in the oven until fully cooked.

From there, take four rounds and layer them with your sandwich filling. Although these can be a bit messier than a traditional sandwich, the best foods are the ones you should lick your fingers after eating anyway, right?

Cauliflower bread buns


Just when you thought you couldn’t do more with cauliflower, everyone’s favorite cruciferous veggie is back in the form of a flavorful, robust, and grain-free burger bun. Whether you’re using them to replace your burger topping at your next backyard barbecue or to add more veggies to your regular office lunch, these cauliflower buns won’t disappoint.

Giving up bread doesn’t have to be horrible, and it doesn’t mean you should stop enjoying your favorite foods. With a little creativity and an open mind, you can have quick, easy, healthy lunches all week long that won’t leave you bloated, sluggish, or with other lasting health effects.

Sweet potato tostadas

Sweet potato toast makes a great replacement for your morning peanut butter and toast, and can easily replace bun or bun on any burger or sandwich. You can easily make them in the toaster, in the oven, if you’re looking to make large batches at once, and seriously, the possibilities are endless.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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