10 Great Low-Carb Swaps for the Keto Diet

What do pasta, pizza, and pancakes all have in common? Carbs. Worse yet, processed carbs. That’s why you’ll love my 10 Great Low-Carb Swaps for the Keto Diet. Below I have the healthiest, easiest, tastiest low-carb substitutes for you.

Low-Carb Swaps For Every Diet!

A while back I went on a healing retreat. We were all told to eat more vegetables, something with which I can easily agree. Additionally, they advised us to limit our consumption of wheat and rice pasta. Guys, forget about this type of pasta, it has little nutritional value and is highly processed. I haven’t had it since since 2001, no joke! No processed noodles for me, only the superfood veggie noodles below.

Vegetable Super Foods For The Keto Diet

At the retreat I had to do everything I could not to stand up and shout, “EAT SUPERFOOD VEGETABLE NOODLES!” from the rooftops. Luckily, I was able to control myself, probably due to all of the yoga I was doing that week.

Vegetable Super Foods Vegan Diets

Super foods like vegetable noodles are also fabulous if you’re on the Vegan Diet. I see so many vegans who simply become carbitarians, dining almost entirely on processed carbs like frozen waffles, vegan yogurt, and the like. This is a shame. These people think they’re eating healthy, but in essence, they’re following the type of nutritionally devoid diet that can lead to ill health.

10 Great Low-Carb Swaps For The Keto Diet

Here are my favorite low-carb swaps for you! With everything from pasta to pancakes and more, you’ll love what you eat and feel healthy too!

10 Low-Carb SwapsSwap Wheat Bread for Keto Bread

Finding good bread and bread type items can be a huge challenge when going on a Low-Carb Diet. Thankfully, I have my quick and easy fan-favorite Keto Bread for you, made with only 6 ingredients. You’ll also want to try my Bagels and Mini Bagels! Smother in organic cream cheese and smoked salmon, or, if you’re on a Dairy-Free Diet, cover with Kite Hill Vegan Cream Cheese.

Low-Carb Swaps

Swap Wheat Noodles for Zoodles

I love Zucchini Noodlees. You can now buy them pre-prepped at Whole Foods, or invest in a spiralizer and make your own!

10 Low-Carb SwapsSwap Wheat Flour Pizza Crust for Keto Pizza Crust

My almond flour pizza crust in The Gluten-Free Almond Flour Cookbook is a low-carb winner! Although low-carb cauliflower pizza crust is also an option, I haven’t found one that I adore, and most contain cheese, so not appropriate for vegans.

10 Low-Carb SwapsSwap Wheat Flour Pancakes for Cashew Flour Pancakes

Forget wheat flour pancakes, they’re very 2010. Try my fan-favorite Dark Chocolate Chip Cashew Pancakes or Almond Flour Pancakes.

10 Low-Carb SwapsSwap French Fries for Carrot Fries

The boys grew up on homemade super food veggies fries and your little ones can too. Make them my Carrot Fries and Butternut Squash Fries, swapping high-glycemic potatoes for healthy carrots and squash.

Low-Carb Swaps 9Swap White Rice for Cauliflower Rice

Cauliflower Rice is good, but Paleo Dirty Rice is amazing. If you’re looking for a hearty one-pot keto dinner, try my fabulous Mexican Chicken and Rice.

10 Low-Carb SwapsSwap Potato Chips for Kale Chips

Again, with high-glycemic processed potatoes full of empty calories? No thanks! Swap for kale chips: Barbecue Kale Chips, Salt and Vinegar Kale Chips, and Lemon Kale Chips ate super easy to make and your children will go crazy for them. More vegetables please, Mom!

10 Low-Carb SwapsSwap Taco Shells for Lettuce Wraps

This one is so easy you don’t even need a recipe for it. I love ordering lettuce wraps in place of taco shells when we go out for Mexican food!

10 Low-Carb SwapsSwap Wheat Lasagna for Eggplant Parmesan

Eggplant Parmesan is one of our family’s favorite meals. In fact, I make my healthy low-carb version for Mr. Pantry’s birthday every year. You can find my nutritionally dense Keto Eggplant Parm recipe made with high-protein almond flour in The Gluten-Free Almond Flour Cookbook.

10 Low-Carb Swaps

Swap Mashed Potatoes for Mashed Cauliflower

I’ve been doing this low-carb thing for a while now, and posted my fabulous recipe for Mashed Cauliflower back in 2010. See for yourself, it’s amazing smothered in ghee.

The Best Low-Carb Dessert Swaps

I also have tons of fantastic Low-Carb Dessert swaps. My favorite is Primal Chocolate Chip Cookies. My husband and the boys love Keto Brownies!

What’s Your Favorite Low-Carb Swap?

Leave a comment telling me what your favorite low-carb substitute is! Or if you have a favorite traditional high-carb recipe that you need low-carb and Elana-fied, let me know!

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30 responses to “10 Great Low-Carb Swaps for the Keto Diet”

  1. Eland,

    Do you have any substitute options for Almond flour? I’m allergic to almonds and walnuts and find most Keto recipes use almond flour. Also, where/how did you get genetic testing done to find out if you have any gene mutations? I’ve also heard that eggplant isn’t that great for your body. Any thoughts on this?

    • Jen, here is a link to my Nut-Free Recipes page for you:


      I had my genetic testing done by my functional medicine doctor. Per eggplant, yes I know many people who cannot digest it, but probably many more that can; we are all biochemical individuals which means we all react differently to different things.


  2. Hi Elana

    I recommend trying celeriac (or maybe called Celery root in the US) as a substitute for potatoes to make fries or mash. I like to boil the celeriac in some
    Chicken stock until soft and then blend with olive oil and sea salt. It’s absolutely Devine!

  3. I love fried baby okra in place of french fries….cut in half, dipped in an egg wash and then a mix of low carb flour substitute of your choice (I am not vegan so a do a mix of lupin, whey powder and Parmesan….but a mix of ground sesame seeds and coconut flour would probably work nearly as well). They are crunchy and delicious.

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