Low-Carb Ingredient Substitutions
Discover smart swaps to keep your meals delicious and keto-friendly.
Common Swaps
| High-Carb Ingredient | Low-Carb Substitute | Notes/Tips |
|---|---|---|
| White Rice | Cauliflower Rice | Great for stir-fries, bowls. |
| Pasta | Zucchini Noodles (Zoodles), Spaghetti Squash | Use a spiralizer for zucchini. |
| Potatoes (Mashed) | Mashed Cauliflower | Add butter, cream, and garlic. |
| Potatoes (Fries) | Jicama Fries, Rutabaga Fries, Zucchini Fries | Bake or air-fry. |
| Bread Crumbs | Crushed Pork Rinds, Almond Flour | For breading or binding. |
| Wheat Flour | Almond Flour, Coconut Flour | Baking properties differ; adjust recipes. |
| Sugar | Erythritol, Stevia, Monk Fruit Sweetener | Adjust sweetness to taste. |
| Milk (in baking) | Unsweetened Almond Milk, Coconut Milk (canned for richness) | Check for added sugars. |
| Cornstarch (thickener) | Xanthan Gum (use sparingly), Glucomannan Powder | A little goes a long way. |
| Breakfast Cereal | Nuts and Seeds, Chia Seed Pudding, Keto Granola | Focus on whole foods. |
| Fruit Juice | Water with Lemon/Lime, Herbal Teas | Avoid sugary drinks. |
| Tortillas | Lettuce Wraps, Low-Carb Tortillas (almond/coconut flour based) | Many commercial options available. |