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Keto Diet

9 Substitutes to Make Your Meals Keto-Friendly

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Eating healthy can be easy and tasty.

When you are on the ketogenic diet, you want to make sure you stay in ketosis. This means eating the right foods. You want to make sure you are eating approximately 20 to 40 net carbs per day. However, most people try to stay under 20 net per day.

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Bread, rice, and pasta are very high in carbs. Due to the fact they are considered the main staple in many diets, it is important to find low-carb substitutes. Therefore, I have listed some low carb swaps that are low in carbs but still ensures you can enjoy a delicious meal.

    

Veggie noodles instead of pasta

    

Veggie noodles are the perfect substitute.

    

A great alternative to pasta is veggie noodles. They do not contain any grain, are sugar-free, and very low net carb. Use a veggie spiralizer, a cheese grater, or a peeler to create your noodles with your favorite vegetable. Many like to use zucchini, butternut squash, or spaghetti squash.

    

    

Cauliflower

    

Cauliflower can replace most starchy sides.

    

This vegetable is one of the most versatile substitutes for the keto diet. Grated cauliflower can be used instead of rice in any dish. Another good replacement is to use mashed cauliflower instead of mashed potatoes. Because it takes on the flavor of anything you season it with it is one of the best keto substitutes.

    

Veggie or coconut wraps

    

Veggie wraps can replace bread or grain based wraps.

    

You can use many different leafy veggies to make wraps or sandwiches. For example, use your favorite type of lettuce or cabbage and fill it with any sandwich filling. In fact, grocery stores now often carry pre-made wraps made from 100% coconuts. Just be sure to read the ingredients. This can make for a quick lunch or dinner.

    

Keto-Friendly sweeteners

    

Use keto-friendly sugar substitutions

    

Eliminating sugar is one of the most important steps in starting a keto diet. however, it can also be the hardest. But, there are several different sweeteners that are considered keto-friendly. Those are stevia, erythritol, monk fruit, or a mix of these sweeteners. Most importantly, always read the label and make sure there are no added ingredients. In fact, many recipes can be ketofied by substituting one of these sweeteners for the sugar.

    

Pork rinds instead of bread crumbs

    

Pork rinds make a great breading

    

Crushed pork rinds can be used, seasoned or not, to coat chicken, chicken tenders or nuggets. 

    

Cheese chips instead of potato chips

    

Cheese, the new chip

    

You can bake small piles of your favorite grated cheese. Make small piles on parchment paper and bake for about 10 min. Then, once they are cooled use them any way you would use a chip or add them to a salad for a nice crunch.

    

Heavy cream as a coffee creamer

    

Heavy cream, a rich creamy coffee with very little carbs

    

Coffee creamer from the grocery store often contains many unwanted ingredients. One of the easiest swaps is to use heavy cream. Also, if you want a little flavor you can also add an extract or spices.

    

Unflavored yogurt swap

    

Chia Seed yogurt with raspberries

    

Instead of the sugary sweetened yogurt make your own. First, start with full fat, unsweetened, greek yogurt. Then, add your own ingredients. For example, you could add chia seeds, nuts, or spices for crunch, flavor, and nutrients. You could also add some extracts for flavor. 

    

MCT oil instead of salad dressing

    

    

It is quick and easy to make your own healthy salad dressing. Add a variety of ingredients to MCT oil. You can pick and choose what you want it to taste like. For example, you can mix it with lemon and herbs or avocado and cilantro. Or, you could just mix it with some flavored vinegar. MCT oil is medium chain saturated fat made from coconuts. In fact, MCT oil bypasses the digestive system and travels straight to the liver where it is converted into ketones.

    

We would love to hear your favorite keto swap. Leave us a comment and let us know.

    

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THE INFORMATION IN THIS POST IS FOR INFORMATIONAL PURPOSES. IT IS BASED ON OUR OWN PERSONAL EXPERIENCES AND OPINIONS. I AM NOT A MEDICAL DOCTOR AND WHAT IS WRITTEN SHOULD NOT BE USED TO DIAGNOSE OR TREAT ANY DISEASE OR ILLNESS. YOU SHOULD CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE OR DIET PROGRAMS.

    

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