Low Calorie Whole Wheat Bread Recipe

Erin Coleman, R.D., L.D.
whole wheat bread

You don't have to give up the taste of freshly baked bread when watching your carb or total calorie intake. Choose a delicious low-calorie, whole-wheat bread recipe. Use the recipe below as a side or starter for any meal, or slice up loaves for a mouth-watering low-calorie sandwich.

How to Make Whole Wheat, Low Calorie Bread

Following a few simple steps means you can enjoy the taste of fresh bread without the extra calories (and feelings of guilt).

Ingredients

  • 1-3/4 cups of warm water
  • 2 teaspoons yeast
  • 3 cups whole-wheat flour
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 1 teaspoon salt

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Mix warm water, yeast, and flour in a medium-sized bowl.
  3. Cover mixture and let it rise (in a warm environment) until it doubles in size. This should take about 1/2 hour.
  4. Add olive oil, honey, and salt to dough mixture.
  5. Knead the mixture by hand until dough reaches a sticky consistency; add more warm water if needed.
  6. Cover dough and let it rise in a warm place for 1/2 hour.
  7. Knead again and let the dough rise (covered in a warm place) another 1/2 hour.
  8. Place dough in a loaf pan.
  9. Bake at 350 degrees Fahrenheit for 40 minutes.
  10. Let the bread cool, slice, and enjoy!

Servings: About 20 slices

Nutrition Information

The following nutrition information applies to the low-cal, whole-wheat bread recipe above. It was calculated for 20 slices using the USDA's Food Tracker.

  • Calories per slice: 80
  • Total fat: 1 gram
  • Saturated fat: 0 grams
  • Carbohydrates: 15 grams
  • Fiber: 2 grams
  • Sugar: 2 grams
  • Protein: 2.6 grams
  • Sodium: 117 mg

Whole wheat breads can range around 120 or more per slice according to calculators like FatSecret and CalorieLab, depending on the recipe used and number of servings. For a lower calorie count in the recipe above, slice the bread thinly.

Bread That's Better for You

Whole wheat bread is an excellent source of complex carbs, fiber, vitamins and minerals. When bread is made fresh, the flavor of whole wheat flour really comes through, enhancing any meal. Whole wheat flour is created by grinding the entire wheat kernel, including the germ and bran, which makes for a more nutrient-dense flour.

Flour made from whole wheat creates a heavier bread desired by many bakers. But, if 100% whole wheat flour is too heavy or doesn't rise enough for your taste, you try substituting some of the whole wheat flour with regular bread flour. When you're in a pinch, you can also use all-purpose flour.

Reducing Bread Recipe Calories

Grains supply your body with vital nutrients. However, if you're looking to reduce calories in bread to cut overall calories for healthy weight management, rework your bread recipe a bit. Leave out malt syrup, sugar, or honey entirely if your recipe calls for it. Or, simply cut your bread into thinner slices in hopes you'll consume less of it, especially when using whole wheat bread for sandwiches.

Enjoy Bread Guilt-Free

Keep your bread guilt-free by topping it with fresh veggies, low-calorie spreads, and other healthy low-cal fixings that fill you up without the extra calories. That way, you can enjoy your healthy bread without feelings of guilt.

Low Calorie Whole Wheat Bread Recipe