Keto Substitutes: The Ultimate List of Low Carb Swaps

The ultimate list of low carb swaps will help you stick to your keto diet!When you are following a ketogenic diet, you will have to get creative if you want to have similar meals to what you had before, but without the carbs.

Luckily – there are low carb alternatives for almost any carb-heavy food you can think of. From bread and buns, to pasta, and even potato substitutes – we have you covered with this ultimate list of low carb swaps!

Bread And Burger Buns

□ Kale leaves
□ Lettuce leaves
□ Thick sliced cucumbers
□ Roasted Portobello mushroom caps
□ Napa or Chinese cabbage

Save a minimum of 18 grams of carbs per 2 slices of bread and 21 grams for each bun

Wraps

□ Lettuce
□ Kale
□ Cabbage

Save 32 to 43 grams of carbs in traditional wraps and tortillas

Spaghetti And Pasta

□ Spiral cut zucchini
□ Japanese shirataki noodles
□ Spaghetti squash
□ Kelp noodles

Save 37.3 grams of carbs for each 1 cup of pasta

Lasagna Noodles

□ Thick cut zucchini slices
□ Sliced eggplant

Save 21 grams of carbs by replacing just 2 noodles

The ultimate list of low carb swaps will help you stick to your keto diet!

Potato Chips/Crispy Salty Snacks

□ Kale or Spinach chips
Wash and thoroughly dry leaves, cut into pieces, drizzle with olive oil and sprinkle with seasoned salt, garlic, or parmesan cheese. Bake at 350F until edges are brown but not burnt, 10 to 15 minutes.
□ Crispy green bean fries
Toss green beans in oilive oil in a large bowl, add salt, and optional garlic, parmesan cheese, parika or any spice and toss to coat. Place on parchment lined baking sheet and bake at 375 for 10 to 15 minutes or until crispy.
□ Almonds and walnuts
□ Crispy veggie sticks
Carrots, cucumber, celery, and jicama
□ Parmesan cheese crisps
Place small piles of shaved or shredded parmesan on a non-stick pan, and cook on both sides until melted and chew, or longer for extra crispy. Place on a plate to cool.
□ Pepperoni chips
Microwave on paper towels until crispy
□ American cheese crisps
Cut into 1×1 squares, place on parchment paper and microwave for 60 seconds or until crispy
□ Pickles
□ Almond flour or coconut flour crackers
□ Flax crackers
□ Roasted seasoned seaweed
(Found in the Asian section of supermarkets, online or in health food markets)

Save an average of 114 grams of carbs that are in 8 ounces of chips

Mashed Potatoes

□ Mashed cauliflower – Flavor with a little cheese, garlic, butter, or sour cream

Save 18 grams of carbs per ½ cup

Hash Browns

□ Use spaghetti squash instead of potatoes, fry up as usual

Save 18 grams of carbs per ½ cup

Potato Salad

□ Use softened cauliflower chunks instead of potatoes

Save 20 grams of carbs with each 1-cup serving

Tacos

□ Put all the fillings on a piece of kale or cabbage instead of tortillas

Save 23 grams of carbs in taco size tortillas

Buttermilk Pancakes

□ Almond flour pancakes

Save 20 grams of carbs in two buttermilk pancakes

There are so many delicious, healthy options to replace carbs with.

Cereals And Breakfast Grains

□ Low Carb Almond Flour Porridge
□ Low Carb Coconut Flour Porridge
□ Low Carb Granola (For example – mix Sunflower seeds, Coconut flakes, Linseeds, □ Almonds, Coconut oil, Pumpkin seeds, Cocoa nibs, Cocoa powder)
□ Low Carb Granola Bars

(*These aren’t quite as direct a ‘swap’ as the others on the list, but they give you some good ideas of alternatives for breakfast!)
□ Eggs any style
□ Cauliflower hash browns
□ Bacon and eggs or sausage and eggs
□ Breakfast sandwiches wrapped in a firm omelet instead of English muffin, bagels or breads, and stuffed with bacon, sausage, cheese etc.
□ Eggs with salsa and flax cracker with cream cheese
□ Bacon, onion and tomato wraps (wrapped in lettuce or kale)
□ Omelets with vegetables, meats, and/or cheese
□ Egg bakes and skillets with meats and veggies
□ Pancakes and waffles made with coconut or almond flour
□ Smoked salmon with cream cheese, tomatoes and onions
□ Smoked salmon scrambled eggs with chives and sour cream on top
□ Flax crackers and cheese
□ Deviled eggs
□ Deviled eggs with a shrimp on top
□ Green smoothie
□ Hard-boiled eggs cut in half with fresh guacamole and bacon on top
□ Flax crackers with peanut or almond butter and a few mashed berries or sugar free jam on top
□ Flourless egg and cottage cheese breakfast muffins
□ Egg frittatas
□ Cream cheese pancakes

Save a minimum of 25 grams of carbs over cereals and other breakfast grains

Bread Crumbs

□ Almond flour
□ Coconut flour

Save 23 grams of carbs per half cup

White Flour

□ Almond Flour
□ Coconut flour
□ Nut crusting
Crushed nuts make a great low carb coating for fish and chicken

Save about 40 grams of carbs in ½ cup of white flour

Croutons

□ Sliced nuts (almonds, walnuts, peanuts)
□ Real bacon bits
□ Parmesan cheese crisps
□ Crumbled flax crackers
□ Sunflower seeds

Save 15 grams of carbs per ounce

Crackers

□ Flax Crackers
□ Parmesan cheese crisps
□ Almond flour or coconut flour crackers
□ Cucumbers, raw zucchini, celery and carrots

Save 6 or more grams of carbs per 5 crackers

There are so many delicious, healthy options to replace carbs with.

Soda

□ Zero calorie flavored seltzers

Save 39 grams of pure sugar carbs in a 12-ounce serving

French Fries

□ Baked carrot sticks
□ Crispy green bean fries
□ Crispy turnip fries
□ Crispy daikon Fries
□ Crispy zucchini Fries

Save a minimum of 56 grams of carbs in a 1-cup serving

Ketchup

□ Crushed fresh tomatoes

Save 4 grams of sugar per tablespoon

Pizza Crust

□ Portobello mushroom cap
□ Cauliflower Pizza Crust
□ Coconut flour pizza crust

Save a minimum of 16 grams per 2 slices of crust

The ultimate list of low carb swaps will help you stick to your keto diet!

Sushi

□ Sashimi
□ Sushi cut and hand rolls without rice
□ Cut rolls wrapped in cucumber without rice

Save 26 or more grams of carbs in each roll

Desserts

□ Blueberries, raspberries, or strawberries with heavy whipping cream or double fat yoghurt
□ Sugar free Jell-O™ with heavy whipping cream
□ Milk shake with almond milk, cocoa powder, and nut butter
□ Sour cream with stevia and berries
□ Strawberry with almond or peanut butter
□ Coconut-cashew chocolate truffles
□ Keto Cheesecake
□ Almond flour cookies and muffins
□ Chocolate and flan layered mini cakes
□ Strawberries dipped in sugar free chocolate
□ Strawberries dipped in sugar free caramel
□ Sugar free ice pops
□ Fat bombs

Sugary Cocktails/Beer

□ Straight spirits (vodka, gin, whiskey) mixed with club soda or diet tonic
□ Wine

Save a minimum of 15 grams of carbs per drink

Milk

□ Heavy whipping cream

Save 13 grams of carbs per cup

There are so many delicious, healthy options to replace carbs with.

High Carb Fruit

□ Strawberries
□ Blueberries
□ Raspberries
□ Cantaloupe

 

There are so many delicious, healthy options to replace carbs with.
The ultimate list of low carb swaps will help you stick to your keto diet!
There are so many delicious, healthy options to replace carbs with.
There are so many delicious, healthy options to replace carbs with.
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