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.
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.
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.
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.
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!
Swap Wheat Bread for Keto BreadFinding 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.
I love Zucchini Noodlees. You can now buy them pre-prepped at Whole Foods, or invest in a spiralizer and make your own!
Swap Wheat Flour Pizza Crust for Keto Pizza CrustMy 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.
Swap Wheat Flour Pancakes for Cashew Flour PancakesForget wheat flour pancakes, they’re very 2010. Try my fan-favorite Dark Chocolate Chip Cashew Pancakes or Almond Flour Pancakes.
Swap French Fries for Carrot FriesThe 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.
Swap White Rice for Cauliflower RiceCauliflower 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.
Swap Potato Chips for Kale ChipsAgain, 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!
Swap Taco Shells for Lettuce WrapsThis 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!
Swap Wheat Lasagna for Eggplant ParmesanEggplant 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.
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.
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!
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!
Comments
30 responses to “10 Great Low-Carb Swaps for the Keto Diet”
We have made zoodles in the past. How do you keep them from being so watery. I saute in butter and garlic, then drain in a colander but still end up with a bowlful of liquid when I put the sauce on the pasta(zuchinni).
Donna, thanks for your comment and question! I have the perfect recipe for making Zoodles here:
https://elanaspantry.com/how-to-make-zucchini-noodles/
And my method eliminates the watery mess!
Elana
Wow, awesome thank you for sharing, been following you for quite a while now and always post good content.
Thanks Benny!
Has anyone had any luck with a low carb gnocci? I cannot have dairy, so some of the recipes out there will not work for me…..but in my mind, a carrot gnocci or a butternut squash gnocci would totally rock!
Lynda, I’m going to look into that! I think a butternut squash gnocci with almond flour would be incredible!
Several of your recipes call for egg white protein powder. I can not find this in any of the local health food or grocery stories. Where can i get this in a small quantity? I really want to make the bread.
Bonnie, thanks for your comment! If you go to this recipe:
https://elanaspantry.com/keto-bread/
you can click the highlighted link that says “egg white protein powder” then you will be taken to the place where I purchase. I haven’t found it locally either.
LMK if you have any other questions!
Elana
My attempts to make keto bread have been dismal. Perhaps due to the high altitude, I live at 6100 feet.
Any suggestions would be much appreciated.
Pamela, thanks for your comment! Which Keto Bread recipe are you using :-)
Have you ever tried a keto swap for croissants?
Jeanne, I haven’t because I’ve not had much success making super flaky things with low-carb flours, but I could look into it again :-)
Thank you for helping me keep the inspiration.
Dolores
Dolores, thank you for being a reader, so glad we’re on this path TOGETHER :-)
I make Keto Bread every week.
My fave autumn hack is to make pumpkin bread with the Keto Bread recipe, swap 2 eggs for a cup of pumpkin, add a little stevia & 2 T of pumpkin pie spices And voila pumpkin bread that can be toasted or used in pumpkin french toast!
Kaye, we love Keto Bread too! That sounds AMAZING :-)
Sometimes I make cheese crisps to go with soup. These are a delicious change from crackers.
Bea, we love those!
Our most fav Keto swap — replace noodles in lasagna with cabbage leaves!
Steve, that is a brilliant swap! I will have to try it :-)
I use the same swap for pasta noodles, shredded cabbage, since I am not a fan of zucchini or eggplant.
Thanks Judy!
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