Carbs in Croutons: Counts for Different Types and Keto Substitutes

Understanding Carbs in Croutons

Croutons are a popular salad topping or snack made by baking or frying bread pieces. They provide a nice crunch and texture contrast to salads and soups. However, being made from bread, croutons are not permitted on low-carb or ketogenic diets due to their high carbohydrate content.

Most standard croutons are made from white bread or wheat bread which are high glycemic and packed with carbohydrates. Just a 1/2 cup serving of plain croutons can contain around 20-30 grams of carbohydrates depending on the exact ingredients and recipe.

Why Croutons Are Restricted on a Low-Carb Diet

Low-carb and ketogenic diets require limiting your daily carb intake, usually to less than 50 grams of net carbs per day. Some people may only allow 20-30 grams of carbs. This encourages your body to go into a metabolic state called ketosis where you burn fat for fuel instead of glucose.

Since croutons are made from bread, they contain too many carbs to fit into a low-carb eating plan:

• White bread has about 15-20 grams of net carbs per slice
• Whole wheat bread around 20+ grams per slice
• Most crouton recipes call for 2-4 slices of bread

So just from the bread alone used to make croutons, you’re looking at 30+ grams of carbohydrates in a single 1/2 cup serving.

The Carb Counts in Different Types of Croutons

The exact carb count can vary greatly depending on factors like:

• Type of bread used (white, wheat, sourdough, etc)
• Added ingredients like oil, butter, or seasonings
• Cooking method - baked or fried
• Serving size

Here are the approximate carb counts in 1/2 cup servings of some popular croutons:

• Plain croutons: 20-30 grams of carbs
• Garlic croutons: 21 grams of carbs
• Sesame croutons: 23 grams of carbs
• Buttery croutons: 24 grams of carbs
• Italian/Tuscan Seasoned croutons: 25 grams of carbs

Low-Carb Crouton Alternatives

Giving up croutons may seem difficult if you love that crunchy texture they add to salads. But fear not, you have some great low-carb crouton replacements to choose from.

Nuts and Seeds

Nuts like sliced almonds, pecans or walnuts can be substituted for croutons in salads and provide crunch. These make tasty keto-friendly alternatives:

• Sliced or slivered almonds
• Chopped walnuts
• Pecan pieces
• Pumpkin seeds
• Sunflower seeds

Nuts offer more nutrition than croutons including healthy fats, protein, vitamins and minerals. Just watch your portions since they’re high in calories from fat.

Low-Carb Breads or Crackers

There are several types of keto-friendly low carb bread options to make breadcrumbs or croutons, for example:

• Low-carb tortillas
• Flaxseed meal bread
• Almond flour bread
• Seed crackers

You can cube these up into croutons or crumble into breadcrumbs to sprinkle onto soup or salads. This allows you to mimic regular croutons while keeping carbs low.

Vegetables

Using low carb vegetables in place of croutons is another option, for example:

• Diced cucumber
• Diced bell peppers
• Sliced radishes
• Sliced olives
• Diced zucchini or pickled zucchini
• Dilled cucumbers

Just dice them up small so they mimic the shape and texture of croutons. This adds nice crunch and flavor contrast.

Cheese

Cubes of hard cheese like cheddar, parmesan or swiss make a tasty high-fat, low-carb crouton replacement, for example:

• Cheddar cheese cubes
• Swiss cheese cubes
• Parmesan cubes or shreds

The salty, savory flavor pairs perfectly with salad greens and dressing. Other ideas are crumbled feta or blue cheese. Just watch your portions since cheese is high in calories.

Making Your Own Keto Croutons

If you really miss the taste and crunch of real croutons, it is possible to make homemade keto bread croutons using low carb ingredients.

Low Carb Bread Croutons

Here are some ideas for making crunchy croutons from low carb breads:

• Cut flaxseed meal bread or almond flour bread into cubes
• Brush lightly with olive oil or melted butter
• Sprinkle with Italian seasoning blend or garlic powder
• Bake at 350°F until crispy, about 15 minutes

This gives you that classic crouton taste and crunch without all the carbs. Customize the flavor by experimenting with different herbs and spices.

Cheesy Croutons

For delicious cheesy keto croutons:

• Cut low carb bread into cubes
• Toss with olive oil and shredded cheddar, parmesan or swiss cheese
• Spread on a baking sheet and bake until browned and crispy

The cheese helps hold the cubes together while adding nutty, savory flavor. Try sprinkling on some garlic powder or paprika too.

Cereal Croutons

Your favorite low carb cereal also makes tasty homemade croutons. For example:

• Crush up low-carb granola into coarse crumbs
• Stir in Italian seasoning and olive oil
• Spread onto a baking sheet and toast for 10-15 minutes

This gives you nice crunch reminiscent of croutons but powered by keto-approved ingredients like seeds, nuts and coconut.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.