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Vibrant health means you can live life to the fullest. Empower yourself with the steps I used to free my life of chronic disease and medications.

Reader Interactions


  1. I think those tomato sliders are ridiculously cute! Also, for some reason your “You may also enjoy” section has about a billion suggestions. Lol. Okay, maybe more like 200, but I think something is acting up. Not that I mind though… I just discovered two posts of yours that I need to check out 😀

    (It may just be my computer, but it’s never done that for me before!)

  2. I have been using Celery as my bread substitute. Besides being great for vascular health, it does not have an overpowering taste, such some of the other options. I use the wide outer stalks. One thing that I use them for, is sliders. Pulled pork fits well on them and taste great. I also used them as Hot Dog buns too.

    I have used Cucumber before as well, but instead of cutting it in half lengthwise, like in this article, I cut it in half through the center and then I used a melon baller to scoop out the inside and then filled it with the sandwich ingredients. You can then eat the scooped out parts on the side mixed in a salad or plain.

  3. Very creative bread-free ideas however, I find it quite humorous that you take the time to make such creative solutions to avoid “evil” bread when you are actually eating processed meats! Ick!!!! Just saying…

    • Have you ever seen “cold cuts” at a health food store? They make them no more processed than seasoning and cooking at home.

      Many that eat Paleo suffer from grain intake so it isn’t comparing apples to apples. Even if they did eat Oscar Meyer cold cuts on their bread less sandwich, occasionally, it would only be as damaging as reading troll posts. Scroll, or poop, a bit and the occasional intake is passed.

      Sorry, decent people, I know you aren’t supposed to give these kinds any attention but it’s opinion was too funny.

  4. Fabulous ideas – love this post! I’d really love to try out the butternut flatbread or cauliflower wraps, but I don’t think see the recipe links. Would you mind sharing the direct link to your posts for those? Thanks so much!

  5. Hi Lauren, I am glad that I chanced upon your site. All I can say is that all your recipes are very healthy and nutritious and I will make sure to try out some of your fabulous healthy meals. By the way, thanks so much for your free e-book on Grain Free Holiday Feast. I like it very much. Have a great day and cheers 🙂

  6. Hey there!

    I have been eating “the idea” of your butternut flatbread for quite some time now, albeit with sweet potato instead of butternut squash and sometimes also added plantain. It keeps well for at least three days in a tiny basket, stacked together, not with a lid, and tastes as goodand is as moist on the third day as on the first day. The flatbreads never lasted more than three days, because they taste too amazing with Kerrygold butter and some raw milk swiss cheese (and / or Parma ham). Just wanted to share my experience. Thanks to your recipe I managed my regular sweet potato flatbread. Thank you! 🙂

  7. There are restaurants in our area, Springfield, MA, that serce sandwiches in lettuce wraps.. One of them is a new Burger palace, called Plan B. They serve beef burgers with almost anything anyone has ever heard of, including peanut butter and bacon jelly… They also serve ground pork burgers!!! I love the idea of the cucumber or celery sandwiches, but am totally comfortable with food on a plate eaten with a knife and a fork.. The tomato might work if the skin was sliced off. I think it would be too hard to eat with the skin on..

  8. It seems like people always ask, “what about sandwiches?” and “what do you eat?”.
    We love making cauli wraps, and sometimes turn them into pizza bases or add more garlic and butter and use them as naan with a curry.
    We also use nori to wrap things up, tastes pretty good and it’s a lot cheaper than some of the alternatives (at least where we live anyway).
    Also I was wondering how you feel about rice.
    Thank you for your great posts

  9. I love these ideas. I have been experimenting on my own, using apples sliced horizontally and cutting the center out with the small end of a metal funnel. My kids love them with nut butters, but it would probably be good with a slice of mild cheese or a meat of some kind.

    • Look under 2. Butternut Flatbread. This is not my website, just trying to help out.

      That being said each one looks amazing & I bookmarked the page for a later date! Have been trying to stay away from bread but I am finding it so hard as sandwiches are one of my favourite comfort foods. Thanks for sharing!

  10. You can also make wraps out of Julian’s Bakery (online) paleo wraps made entirely of coconut. They are extremely versatile, hold together really, really well, and have a shelf life, opened, of 9 months. I use them all the time and make wraps with meats, goat cheeses, avocado, lettuces. It’s really a good alternative.

  11. I use egg wraps instead of Bread. Just beat up an egg, pour into a frying pan sprayed with frylight and cook through like you would a pancake. No need to flip as its thin enough to cook through, then turn out, put your filling in and wrap. Smoked salmon, peppers and tomatoes are nice!

  12. Hi Lauren, I wanted to reach out and say well done on speaking out about your health situation. The more we all learn of the delicious alternatives the more empowered we feel.
    My little girl had some terrible digestive issues which have largely been resolved due to many of the principles you write about. Thank you and please keep sharing your discoveries.

    This is us if you ever have a chance to check us out.

    We are thinking about cracker alternatives at the moment. I’d love you to guest post if you were ever interested. We are inspired by the GAPS Diet and I’m just using my iphone and a converted caravan kitchen to bring the possibilities, beauty and wisdom of traditional ways of eating into people’s homes.

    Kind regards and best wishes with your health journey,


  13. I love these ideas. I make salad wraps & bell pepper sandwiches often, but I think portabello sandwiches will be my new favorite. I have to try the cauliflower wraps!!! I also enjoy making collard green wraps and using zucchini for small wraps, cups and ‘sliced bread’.

  14. My favorite way to make a carb free wrap is to scramble an egg well and cook it in a large skillet so it spreads out as much as possible. I cook it till it’s well done. It becomes completely dried out, but not burnt. It creates a pretty durable wrap!!!

  15. I just wanted to say thanks again for featuring my cucumber subs. I have gotten so, so many visitors because of this post. Also, I wanted to let you know that I also have an ” apple tuna melt” on my blog. Where the apple takes the place of the bread.

    Thank you again


  16. Just succesfully completed Whole30 last week and need to continue to avoid those grains, legumes, sugars and dairy , so some of these I will enjoy using. Thanks for posting!
    I have been baking flattened boneless chicken thighs to use as a quick-protein-on-hand in a myriad of ways. When cold, they can be split in two and used as a protein bun to stuff with veggies cooked or raw, like a hamburger! I like squishing sweet potato on one half, avacado on the other, then anyrhing in between including sprouts, grated carrot or beetroot, greens, and even some thin-sliced apple and walnut!
    Who needs sandwiches?

  17. Thanks for these yummy ideas, Lauren! I generally just use coconut bread for the occasional sandwich, but I have clients who don’t like coconut bread or almond bread. This gives me some ideas for alternatives besides boring lettuce wraps that I can pass on to my clients.

  18. All great idea’s! I use potato peels to make sandwiches of all kinds. I tried many things but enjoy using large peels stuffed with all types of ingredients. Salmon is a favorite with diced onions, garlic, fennel. for lunch or dinner. Breakfast I mix up the potato with diced bacon, butter and stuff the skins.

  19. Any Jimmy John’s sandwich can be ordered as an “un-wich”; they just serve the sandwich wrapped in Iceberg lettuce. It’s a good alternative to fast food or when my office orders lunch in for us. I like their veggie sandwich served this way, it’s usually served on wheat bread.

  20. Okay I officially have a crush on you haha

    …Seriously though. First blogger crush. Keep up the good work =)

    On a completely ..unrelated note I’ve noticed we have three reasonably large things in common.

  21. Great ideas. Another wonder substitute is very thinly sliced jicama. And it’s even great a tad bit warmed. The first time I had jicama as “bread replacement” was at a wonderful San Antonio Mexican restaurant. I had ordered shredded beef tacos on jicama. The slices had been sliced very thin and warmed, making a delightful corn taco substitute. Since then I’ve experimented with it and have yet to be disappointed!

  22. Thankyou so much Lauren for your kindness and selflessness in helping others. I very much appreciate your website, i and my children have been very unwell and we just hadnt even considered low atomach acid so you have just saved us a few more years of suffering! We are now following your instructions/ ideas and are excited at the thoughts of getting our bodies and energy back. My 22 year old and 12 year old daughters have very bad digestive systems and me too, we have been popping many supplement pills trying to remedy poor health, but you have made it clear to understand about why nutrients are not absorbed, and how increased acid will help.

    Your sandwich ideas are wonderful.
    I bet your mum is so proud of you. Ps a lady up the top someplace was saying she would like you to do guest posts on her blog – i think you have become very popular.
    May you be blessed for your help. I thank God for coming across your articles.
    I would like to become a nutritional therapist too as you have inspired me, but i dont have the funds at present, as i am on disability benefits but im hoping to get well and be able to work 🙂 i have been lonely like a hermit from my illness, i cant wait to socialise again 😀 so exciting! Big hugs x yolanda and family.

  23. Most comments here are saying what people are using as alternatives to bread etc, but none are actually saying what benefits the changes they are making are doing for them. We were all brought up on bread as our daily food for breakfasts, lunches, dinners and generations and years of consuming bread products, now dietitians and food gurus say we shouldn’t be eating any type of bread unless it’s this or that (gluten free, sesame seeds, organic etc) which doe’s not make sense. I find it would be impossible to turn around the daily calorie intake from years of eating normal bread products and change to these substitutes, plus who really wants to change their eating habits and go for cucumber sandwiches without bread, for example, most of us do not have these products to change to or know even where to get them. Why in the ‘new’ generation is everything from past generations so bad for us now? People making these claims need to have some backup rather than just printing recipes that they think will change peoples habits. We are all concerned about a healthy lifestyle, but too many different ideas and suggestions just make it all confusing.

    • Replying to CD, albeit late: Most of us who decline to eat bread are doing so not only because we “want” to be healthier, but because we have endured some major health challenges and been forced to change our habits or remain sick. Bread is magic. The breads of 100 years ago are rare. The wheat has been obliterated on a molecular level (GMO) and the grain itself has been grown with chemicals and sprayed with chemicals upon harvesting. On top of that, everything “unnatural” is added to bread and most processed grain products. All of these things have added up to sensitivities in younger folks. I am not that young, 36, but I was really sick in my early twenties and cutting out wheat and dairy made a world of difference. I still have to be mindful of what I eat. I still have sensitivities. My immune system is still “not that strong” and can crash after a period of ongoing “cheating” which leads to developing mono or shingle. So, what I have experienced, on the positive side, is that I can more easily digest food (chronic constipation otherwise), my skin looks great (it didn’t for a good part of my life) and I don’t get sick often…in fact, I haven’t been “sick” in years.

      That being said, one can sprout ancient grain and ferment bread starters to adhere to the methods of bread-making that initially evolved to support our species. One can even buy sprouted grain flours now. I think the biggest point is that we have lost what made bread “magic” in the BigAg convenience world we live in.

      And if I could eat bread and grains everyday without repercussions, I would. I love bread. And cheese. But I am grateful to know what to NOT eat to live my best life.

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Lauren Geertsen, NTP

I’m an author, entrepreneur, and nutritional therapy practitioner (NTP). I began this website at 19, to share the steps that freed my life of chronic disease and medication. Now, Empowered Sustenance has reached 30 million readers with healthy recipes and holistic resources.

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