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Food Swaps for a Low-Carb Diet

Sweet Potatoes instead of Toast

Sliced bread is ones of the hardest things to cut from your diet. Toast may seem essential, but you can swap it for sweet potatoes. They contain more fiber than whole wheat bread and aren’t processed like most breads on the market. Plus, they’re also high in vitamins A and C, potassium, and magnesium.

Lettuce instead of Tortillas

Instead of bread, you may have switched to tortillas, but they can also be packed with carbs. Lettuce is one of the most popular swaps for tortillas and even bread. It’s best to use dark leafy greens that are packed with nutrients, but no one is going to blame you if you prefer iceberg. The dark leafy greens just have more fiber and nutrients than iceberg.

Eggplant instead of Sliced Bread

Lettuce and sweet potatoes not working out? Try eggplant. It provides the same rigidity of regular bread without sacrificing taste. You can even grill the eggplant for a bit of a smoky taste, which can go great on a turkey and mozzarella sandwich. 

Whipped Cauliflower instead of Mashed Potatoes

Whipped cauliflower is an old standby for mashed potatoes. It may take a bit to get used to the flavor, but it isn’t too far off from potatoes. Not to mention, cauliflower has more fiber and significantly fewer carbs. This vegetable is also packed with vitamin C, K, folate, and choline.

Zucchini Ribbons instead of Noodles

Zucchini ribbons or “zoodles” has been a frequent replacement for noodles. It’s low carb and full of great nutrients. The only problem is that they don’t taste quite like noodles, for obvious reasons. The secret is to make a great sauce to go on top of the zoodles. You may find yourself craving the combination before long.

Shirataki Noodles instead of Regular Noodles

If zoodles aren’t your thing, shirataki noodles are also an option. You may have had them in the past without knowing it. These noodles may look like rice pasta but are made from the konjac yam. These miracle noodles are low carb, low calorie, and high in fiber. They may not work well for spaghetti, but they’re ideal for almost any other pasta dish.

Broccoli Pearls instead of Rice

Rice has a lot of substitutes, but one of our favorites is broccoli pearls. This is basically broccoli that’s been riced to have the appearance of regular rice without all the heavy carbs. It doesn’t taste the same, but it has a similar texture and absolutely delicious. Cauliflower has a closer taste and is another fantastic option.

Portobello Mushrooms instead of Hamburger Buns

Portobello mushrooms are a classic substitution for many breads. We love using Portobello mushrooms instead of hamburger buns. It adds an extra earthy taste and delicious flavor that hamburger buns can’t even touch.

Butternut Squash Fries instead of French Fries

Nothing is going to taste like a classic French fry, but you may be surprised to find your craving satisfied with butternut squash fries. Preparation takes a bit more work, but squash has half as many carbs as a potato. The texture is going to be pretty similar and a little salt…who knows? You may not notice a huge difference.

Oatmeal Pancakes instead of Regular Pancakes

Oats have quite a bit of fiber, making them great for your body. They can be a substitute if you’re craving some pancakes. Granted, oatmeal pancakes are still high in carbs – around 25g depending on the recipe. If you’re following the Keto diet, it may be best to skip pancakes altogether.

Portobello Mushrooms instead of Pizza Crust

Portobello mushrooms also make an excellent boat for pizza toppings! If you’re the type of person that prefers mushrooms on their pizza, you’ll love this substitution. Just throw tomato sauce, cheese, and meats inside of the mushroom and bake it. Cauliflower can also be an option for a more traditional pizza crust.

Almonds instead of Breadcrumbs

Breadcrumbs are used in a lot of “crusted” recipes from fish to chicken. Instead of reaching for Panko, use almonds. You can crush them up (or buy them crushed) and add a little extra flavor and crunch to your foods. Plus, almonds are high in fiber, vitamin E, and manganese. 

Kale instead of Chips

Kale chips were popular a couple of years ago but fell out of the limelight. For those on a low-carb diet, kale chips may still be essential. A little baking and salt, and you’ll get the same crunch you crave from chips. They’re more bitter than regular chips, but the flavor profile isn’t too far off, and the texture is spot on.

Pepperoni instead of Chips

Hate kale? A lot of people on the Keto diet have started baking pepperoni to make chips. This method is higher in fat, but no one can deny that pepperoni chips will be better than a kale chip. They’re not ideal to gorge on, but great for an afternoon snack.

Flax Crackers instead of Regular Crackers

Flaxseed is exceptionally high in omega-3 fatty acids and has been proven to have heart-healthy effects. Even if you aren’t trying to cut carbs, flax crackers are a great option because they provide so much more nutrition. Some recipes have zero carbs and even manage to pack a little protein in the crunch.