We may earn money or products from the companies mentioned in this post.
Have you been missing your favorites since starting a keto diet?
It's not hard to find low carb bread, low carb rice, or even low carb chips.
There are plenty of great recipes and products available so you don't have to go without.
Easy Keto Swaps for your Favorite Carbs
When you start a keto diet, you're all positive and ready to finally lose that stubborn fat without starving.
At this time, everything seems great.
Then you find yourself at a party or event where they are having pizza.
You smell it, you watch your friends and family eat it, and it's okay because you have the will power.
You're faithful to the keto diet!
You may even think to yourself, "if they only knew what they're doing to their blood sugar by eating that crap."
But you decide to keep quiet so they don't look at you like some weird health nut.
Later, when you get home and it's quiet and relaxed, you feel a strong craving for pizza, cake, or whatever the party had you skipping out on.
A cucumber or celery stick isn't going to cut it and neither is another slice of bacon.
Being low carb myself, I know what this feels like. I have experienced this type of craving.
Over time I have learned about some great, craving-buster, substitutes.
And here are 8 of the "most craved by us" keto swaps:
1-) Spaghetti Swaps
Spaghetti is a classic meal that many people gravitate to, since it's quick and easy.
All you have to do is open a box of pasta, throw it into a pot of boiling water and voila!
However, spaghetti/pasta is definitely not keto friendly or low carb.
A typical serving of a cup of pasta has 43 grams of net carbs! Yikes.
Luckily, there are delicious and filling alternatives to still enjoy the classic Italian meal.
- Spaghetti Squash
Spaghetti squash is named because of how it looks when the flesh is separated from the rind.
It separates into spaghetti-like shreds that are perfect for replacing typical noodles.
The best way to prepare spaghetti squash is to cut it in half, scoop out the seeds, place it on a baking sheet (flat side down) and bake at 400 degrees for about 40-50 minutes.
Once it is cooked, let it cool before shredding the flesh into spaghetti strands.
Spaghetti squash has a lot more nutrients than regular pasta.
It is has some vitamin C, vitamin A, vitamin B, potassium, and calcium.
One cup of spaghetti squash has 7 net carbs.
That is a lot better than 43 grams of regular pasta!
If you do not have a spiralizer, I suggest you invest it one.
These things can turn any vegetable into noodles!
I personally enjoy making zoodles (zucchini noodles) in place of regular pasta.
2-) Low Carb Bread Swaps
Low carb bread is tricky. There are lots of recipes however, many are heavy or dry.
You really have to try a few before finding one you like.
Bread is a classic staple that almost every household has.
But again, you definitely want to swap this out for some low carb bread if you're on a keto/low carb diet.
Two slices of whole grain bread typically has 24 grams of net carbs.
But don't worry, you can still enjoy a sandwich or a juicy burger with these alternatives.
Who knew lettuce leaves are more versatile than for making salad?
Taking a slice of romaine or iceberg lettuce to assemble your sandwich will nix the need for bread and add nutrients to your meal.
You can even order a lettuce wrap or lettuce bun at certain restaurants now.
Red Robin allows you to substitute any bun with iceberg lettuce and Jimmy Johns also allows you to take any sub and turn it into a lettuce wrap!
We don't eat out often but when we do, we take advantage of things like this.
You may not have thought of these, but portabello mushrooms are a perfect substitute to a hamburger bun.
They even look like buns! This low carb bread swap is easy to prepare.
Just grill the "buns" for about 4 minutes on each side and use like bread.
Julian Bakery Almond Flour or Coconut Flour Bread
Julian Bakery makes keto bread that can be bought at certain stores. They make two types of low carb bread.
One is made with almond flour and has 60 calories, 6 grams of protein, and 1-2 net carbs!
The other is made with coconut flour and has 40 calories, 5 grams of protein, and 1-2 net carb per slice!
I find both types delicious but as a warning they are different from the breads you may be used to.
These breads are a little denser and very filling so keep that in mind.
You can find these at certain Whole Foods, Mom's Organic Market, and certain local health food stores. You can also order them online.
Mikeys English Muffins
These english muffins are so delicious and good for sandwiches, toast, burger buns and more.
Unlike the denser breads we just talked about, these are soft and light.
They are our favorite but a little expensive.
They come in three flavors: Plain, Cinnamon and Raisin, and Onion.
Check out our Delicious Low Carb Chicken Burgersthat use Mikeys Plain English Muffins as the bun!
As you can see, there are a few great options for low carb bread swaps to enjoy.
There are plenty of zero calorie, zero carb sweeteners out there that can replace normal sugar. Monk fruit sweetener and stevia are our favorites.
We have incorporated them into several of our dessert recipes.
Monk Fruit Sweetener
Almond flour and coconut flour are two flours that are typically substituted for regular flour.
Almond and coconut flour have between 3 and 5 net carbs per serving.
When you compare that with typical wheat flour which is around 12 grams of carbs, you can see a pretty big difference.
5-) Low Carb Rice Swap
Instead of rice with your stir fry, try cauliflower rice!
A cup of cauliflower rice has about 30 calories and only 5 grams of carbs instead of 45 grams for a cup of brown rice!
You can buy cauliflower rice frozen at Costco or in most grocery stores.
However, to make your own, all you have to do is pulse a head of cauliflower in a food processor until it looks like rice and then nuke it in the microwave until soft.
That's super easy and quick but can be a little messy if you're not careful.
6-) Pizza Crust
If you are on a low carb or keto diet, you will discover the deliciousness of the fathead pizza crust.
It is a combination of almond flour, cream cheeses, eggs, and other cheese that turns into a wonderful pizza crust.
There are several recipes online that you can experiment with to find the best one.
The site we use to get ideas for easy keto swaps like this crust, is Lowcarbyum.
The recipe for this fathead pizza crust can be found at the link here.
Just like the Mikeys English Muffins, Mikeys also makes a paleo pizza crust that can be bought at certain stores.
I have found the product at Wegmans, but it can also be ordered online or on Amazon!
One serving of the crust has 5 net carbs and sure is delicious!
7-) Taco Shells
If you are fine with dairy products then you can enjoy these wonderful taco shells made entirely of cheese.
If you're like me and just can't do much dairy, then try these low carb soft tortillas for your taco filling.
😎 Low Carb Chips Swap
These low carb chips are easy to make and you can season them any way you want for a variety of flavors.
They will really help satisfy the need for something crunchy.
I've been known to toss a baggie full into my purse before a movie so I'm not as tempted by the popcorn and candy.
Summing it up
See? With swaps like these, you don't ever have to feel deprived.
Making recipes ahead and freezing in single servings is helpful as is bringing your low carb dishes to parties so you can eat too!
You can find swaps for almost anything nowadays if you just search for the low carb or keto version; even cakes and cookies.
So there you have it! We hope these swaps for low carb bread, low carb rice, low carb chips, and more, will help you with your keto diet struggles.
And that you find yourself feeling happier and healthier!