Replace Bread with Lettuce
Replace Milk with Almond Milk
Replace Breadcrumbs with Pork Rinds
Replace Sugar with Stevia or Erythritol
Sugar is the ultimate no-no. Studies show that Americans eat far too much sugar, but some sugars aren’t processed the same. Some sugar alcohols pass through our body without being processed while also providing a sweet taste. Stevia and erythritol are two replacements that are commonly used with Keto. Other options include monkfruit and allulose, although these options are more expensive.
Replace Potatoes with Cauliflower
Replace Chocolate with Stevia Chocolate
Replace Sugary Syrups with Sugar-Free Syrups
Giving up coffee can be impossible, so we needed some swaps. There are a few sugar-free syrup brands out there that have a dozen different flavors between them. While Torani is the best (in our opinion), Jordan’s Skinny Syrups has more flavors. If you want a stevia option, you can check out NuNaturals.
Replace Pasta with Shirataki Noodles
Shirataki noodles don’t taste like flour pasta, but they aren’t bad. Sure, they don't look like the most delicious thing out there, but they work really well in place of pasta, and they’re zero carbs. The trick is to wash them off and cook them for two to three minutes in boiling water. Some keto-ers even pan fry them afterward for 10 minutes to dry them out a little.
Replace Flour with Almond Flour
Replace Bread Crumbs with Parmesan
Replace Rice with Cauliflower
Replace Milk with Heavy Whipping Cream
If you adore milk as we do, it can be tough to give it up. In a pinch, heavy whipping cream works great. You can put it in soups to make a creamy soup or in your morning coffee. If you crave actual milk, watered down heavy whipping cream is pretty close to regular milk.
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Replace Pizza Crust with Fathead Crust
Pizza is a must because it’s easy and delicious, and thankfully, you can still eat it on keto. Instead of regular pizza crust, make fathead crust. At first, it may sound intimidating making your own crust, but it’s worth it. There are a few recipes, but we suggest using the one from Keto Connect, which uses 1 1/2 cups of shredded mozzarella, 2 ounces of cream cheese, 1 egg, and 3/4ths cup almond flour.
Replace Burger Buns with Portobello Mushrooms
Replace Pasta with Zucchini Noodles
By now, you’ve heard of zucchini noodles. They’re usually referred to as Zoodles. Basically, it takes a zucchini and strips it down into pasta-like shape. The trick to any pasta replacement is a good sauce. Once you have that delicious marinara, then anything smothered in it tastes good. Just be careful of store-bought marinara sauce, because they can have a lot of sugar and hidden carbs.
Replace Chips with Cheese Crisps
Replace Pancakes with Cream Cheese Pancakes
Replace French Fries with Eggplant
Replace Potatoes with Turnips
Replace Flour with Coconut Flour
Replace Cereal with Hemp Hearts
Replace Chips with Green Beans
Replace Crackers with Flax Crackers
Crackers are a must-have for some. You just can’t have soup without them! In place of regular crackers, buy some flax crackers. Flax is full of fiber, so you can eat quite a few without going overboard on carbs for the day. While there are recipes online to make your own, you can also purchase them—just check the nutritional facts!
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Replace Ice Cream with Fat Bombs
Replace Cheesecake with Keto Cheesecake
Replace Hash Browns with Spaghetti Squash
Many keto-ers have decided to swap spaghetti squash with hash browns in the morning or as a side dish. Instead of cooking them on the stove, bake them in the oven at 350 for about 45 minutes. Don’t forget to add spices!
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Replace Soda with Diet Soda
Replace Chips with Pepperoni
Replace Sugary Syrups with Extracts
Replace Ice Cream with Low Carb Ice Cream
Replace Taco Shells with Cheese Shells
Crunch tacos are amazing, but no tortillas mean no crunch tacos, right? Wrong! Just make your own using cheese. Melt cheese on parchment paper in the oven. When it’s cool enough to touch and pliable (but not completely cool), loop it over a spoon or create the taco shell shape the best way you can. Let it cool completely and voila!
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