sprouted bread Archives - Protecting Your Pennies

A huge list of THM store bought on plan bread options that you can purchase at your local grocery store.

Lots of THM beginners want to know what kind of bread you can have that is on the Trim Healthy Mama plan.

And with that I mean what kind of store bought bread can you have. I mean, I’m not a drive thru Sue all the time but I’m also not Betty Crocker either.

You know that saying “the best thing since sliced bread?” It didn’t come about with busy mama’s making bread.

Nobody wants to have to make and slice their own bread. (OK, I actually want to & it is on my THM bucket list to grow one of those creepy sourdough starters in a mason jar on my counter, feed it and make my own beautiful loaf. But I am a working mama of 2 young kids. No time for now!)

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More Store Bought THM product guides:

23 Store Bought THM Desserts
On Plan Jelly
On Plan Peanut Butter
On Plan Tortillas & Wraps

Finding THM Store Bought Sprouted Bread At The Grocery

If you are looking at breads, the first ingredient should be a sprouted grain and there should be less than 2 grams of sugar (1 is preferred).

To save you the trouble of reading every bread label, here are some commonly used THM store bought on plan breads.

Need Store Bought On the Go THM snacks? Click Here!

Found at Most Large Grocery Chains (Walmart, Kroger, Target)

You may be able to find these at additional grocery stores but this is where I have found them in my area.

Ezekiel Sprouted Bread – Look for it in the freezer section (Kroger, Walmart, Target)

Silver Hills Sprouted Bread (Target, Sprouts, Whole Foods)

Pepperidge Farms Soft Sprouted Bread (Target, Kroger, Walmart)

Greenwise Sprouted Multi-Grain Bread (Publix Bakery)

Simple Truth Sprouted Grain & Legume Bread (Kroger)

Found Primarily at Specialty Stores (Aldi, Trader Joe’s, Whole Foods, Costco)

Knock Your Sprouts Off Bread (Aldi)

Sly Red Ancient Grains (Aldi)

Trader Joe’s Sprouted Sourdough

Alvarado St. Bakery Sprouted Bread (Whole Foods, Natural Grocers)

Angelic Sprouted Bread (Sprouts, Costco, The Fresh Market or order direct from site)

THM On Plan Store Bought Sourdough Bread

Trim Healthy Mama on plan store bought sourdough can be hard to find but it is possible.

Here is the sourdough criteria:

First Ingredient should be Whole Grain
Yeast should NOT be in the ingredients

Trader Joe’s has an on plan sourdough. You may also find an on plan sourdough at some specialty store bakeries like Sprouts or Whole Foods.

Serving Size & Fuel Type

Bread is a carb source so traditionally it is going to be used in “E” Meals.

E Meal Bread Serving Size : 2 Slices

But if you want to get crazy, you can also have some bread with “S” foods. Wait, what?!

You mean to tell me I could have a piece of cheese toast? Or I could sop up a nice runny egg with a piece of toast?

Yes Ma’am! This is called an S Helper. It is when you go over the carb limit for an S meal but don’t add enough carbs to move into XO (crossover) territory.

S Helper Bread Serving Size: 1 Slice

If you have more than 1 piece of bread with other S foods, you would move into XO territory.

The Exception To The Rule – S Bread

Zero Net Carb Bread – Aldi

If you have an Aldi near you, they have a relatively new product Zero Net Carb bread.

Here is a picture of it & a review from the Aldi Reviewer.

I have tried it and I like it. If you get this bread, you can eat it in an S meal and keep it in S territory (no S helper or XO). I like having that option.

*Note: The THM team calls this one a personal choice. It is not for the purists at heart but I’m definitely not that.

Keto White

This is another personal choice bread that can be eaten in an S meal.

I have had the hamburger buns and they taste so much like normal white bread (even my bread loving husband liked them).

Looking for THM Approved Store Bought Wraps and Tortillas? Check out this list of 14 On Plan wrap options.

How to Eat (& Like) Sprouted Bread

If you have not eaten sprouted bread before it does take a little adjusting to. Especially if you are coming from a super soft white bread.

So what is the key to liking sprouted bread?

I have found that toasting the bread is my favorite way to eat it. I honestly don’t care for ANY of the sprouted breads that I have tried fresh out of the bag (and I have tried a lot).

But toast it up in the toaster and it is great with on plan peanut butter, Light Laughing Cow Cheese, Polaner’s jelly or sandwich fixins like this THM E tuna salad.

Need more Trim Healthy Mama Help? Check out this THM A to Z post where all your questions are answered and meal plans and ideas are found!

Learn how to create a delicious THM E loaded tuna salad on sprouted bread for a simple brown bag lunch.

Have you ever tried tuna with just yellow mustard? My mom claims she likes it that way but I think it is awful. I remember in my college days trying to choke down that bright yellow tinged fish.

Too afraid to “waste” calories on mayo. Thank goodness I found Trim Healthy Mama and have lost 22 lbs postpartum without counting calories!

This THM E Loaded tuna salad is creamy and full of flavor even without the mayo. And you can whip it up quickly (especially if you prep your eggs ahead of time) making it a great weekday lunch for work.

It is also budget friendly! These are the top criteria in creating lunch right? Especially if you are at work or chasing a kid around.

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Let’s Talk Budget First

If you follow THM, you know that you can spend lots of money on special ingredients.

Heck, forget the special ingredients, HELLO bacon. When did bacon get so expensive? And my husband eats bacon like water so I like to find on plan recipes that help my budget as well.

THM E loaded tuna salad is a cheap lunch or even a light summer dinner. Here is a rundown of what I spent:

Knock Your Sprouts off Bread (Aldi), 2 slices – $0.21 (check out other on plan bread options here)

Tuna (packed in water) – .79

Plain Greek Nonfat Yogurt – .80

Boiled Egg – .08

Small Amount of mustard, dill pickles and onion – .20

Total $2.08

I eat the whole can but you could bulk the salad up and split it to make this a $1 per serving lunch! Either way, it is much cheaper than heading to your local deli to pick up a sub.

And I don’t know about you but there isn’t a deli with sprouted bread near me!

THM E Loaded Tuna Salad

Prep work involves simply boiling your egg. If you do this before lunch, you can make this THM E loaded tuna salad in no time.

Boil your egg like you typically would and slice in half.

With an E meal, we want to cut out the majority of the fat because we are going to indulge in healthy carbs (sprouted bread). The problem is that I love boiled eggs in my tuna salad.

To the point that I don’t think it is real tuna salad without eggs. I found a little trick to have my eggs with less fat. Just remove the yolk!

I know, I know. Duh! I had never really thought of it before but the yolk easily pops out of a boiled egg. Simply slice your egg.

Use a spoon to gently remove the bulk of the yolk. There may be a tiny remnant of yolk but I don’t worry about that. After all, THM E meals are low fat, not completely fat free.

Don’t throw that yolk away! Save it to add to your boiled eggs S meal or snack. I usually serve it to my 8 month old to go with his breakfast or lunch. Or I give it to my dog! He loves eggs. You could also save it to add into a THM S tuna salad.

Add the drained tuna to a medium bowl. Then add the amount of nonfat greek yogurt that you like to get to the desired creaminess.

I didn’t add measurements because everyone likes their mix a little different. I usually start with a couple of tablespoons and then add more if needed.

Chop your egg whites and add to the salad mix. Chop up a dill pickle or two and add.

The rest is optional but I like a tiny splash of mustard to give it a little more flavor. The greek yogurt gives you the creaminess of mayo but not quite as much flavor.

The splash of mustard amps up the flavor without giving me nightmares of the yellow bowl of tuna I tried to eat in college. A small amount of diced onion gives the THM E loaded tuna salad a little extra flavor and crunch.

Mix all of the items that you choose well. You want the ingredients to be well incorporated with the yogurt.

Load up your sprouted bread with the creamy, tuna salad. You won’t even miss the fat that is typically associated with tuna salad.

Serve it up with some fresh veggies or a piece of fruit for a complete meal.

My Sprouted Bread Tip

If you are new to THM, it won’t take you long to realize that sprouted bread doesn’t taste like the bread that you are probably used to. It is brown, it has some seeds, kind of chewy. I will be honest, I did not love it when I first started my THM journey.

The first tip is to try the Knock Your Sprouts Off bread from Aldi. I tried tons of different brands and it is by far my favorite. My Wonder bread husband can even eat it! Plus, it is so much less expensive than other brands. At just under $3, it doesn’t cost much more than the white, refined variety.

Here is my best sprouted bread tip: Toast your bread. Simple, right? If you toast the bread, it gives it a light crunch and takes away the chewy aspect of sprouted bread that I don’t care for.

More THM Recipes

If you want to read about some more of my popular THM recipes or ideas, check these out!

Cheesy Salsa Verde Chicken with Cauli Rice

Parmesan Crusted Pork Chops

Bacon Cheeseburger Soup (Using Leftovers!)

6 THM Lunch Ideas

Smoked Salmon Topped Jalapeno Poppers

I hope you try this THM E loaded tuna salad on your next lunch break. Do you add anything unusual to your tuna?

sprouted bread

THM Store Bought On Plan Bread