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Best Low-Carb Substitutes for Keto

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When it comes to developing healthy eating habits, it’s easy to get caught up in the trap of concentrating on all the things you can’t eat.

Carbohydrates are carefully restricted on the ketogenic diet so that your body can transition to using fat for energy instead of carbs. (This is known as ketosis.) So no spaghetti, pizza, or potatoes, correct?

Not so quickly! Actually, you can eat low-carb noodles, pizzas, fries, and a variety of other items that you may have already given a heartfelt farewell to.

It’s just a question of knowing how to substitute excellent low-carb replacements for the harmful elements. You may even appreciate the other version more!

Let’s look at some healthier methods to prepare your favorite dishes.

Keto Pasta Substitutes

Best Low-Carb Substitutes for Keto

Pasta is a popular go-to dish in most families due to its ease of preparation and the diversity of sauces available.

So, if you’re trying to cut down on carbs, pasta meals are one of the worst culprits.

But don’t panic, there are several ways to reimagine these traditional comfort dishes.

Low-carb noodles

Make your own keto noodles using the following low-carb vegetables:

  • Zucchini (1.7 g net carbs [NC] per 100 g, cooked)
  • Cucumbers (3.1 g NC per 100 g, raw)
  • Beets (3.1 g NC per 100 g, cooked)
  • Eggplant (5.6 g NC per 100 g, cooked)
  • Carrots (6.9 g NC per 100 g, cooked)

Because carrots have the most carbohydrates, try how much you can consume and still remain in ketosis.

Keto vegetable noodles Net carbs (g) per 100 grams
Zucchini 1.7 g
Cucumber 3.1 g
Beet 3.1 g
Eggplant 5.6 g
Carrots 6.9 g

Tips for making veggie noodles:

  • If you have a spiralizer, you can utilize it. Otherwise, a standard vegetable peeler would suffice.
  • The more you push, the thicker the noodle will be.
  • For thinner noodles, cut each piece lengthwise with a knife.
  • Most vegetable skins are safe to eat and contain a lot of nutrients, so try eating them as well!


The noodles may be consumed either raw or cooked. (The carb information above is for cooked veggies, with the exception of cucumber, which is calculated uncooked.) The cooking time is much less than that of conventional pasta. 3 to 5 minutes in boiling salted water should enough.

It is preferable to undercook than overcook. Nobody loves soggy noodles, but raw veggies are never a bad thing!

Low-Carb Pasta-Free Lasagna

You may use slices of: to replace the lasagna sheets.

  • Zucchini (1.7 g net carbohydrates per 100 g)
  • Eggplant (5.6 g NC per 100 g)
  • Prosciutto (0.3 g NC NC per 100 g)
  • Turkey (0.9 g NC per 100 g, extra lean)
  • Ham (0.9 g NC per 100 g, extra lean)
  • Chicken (2.2 g NC per 100 g, fat-free, oven-roasted)

Tips when using vegetables for lasagna sheets:

  • Cut them longitudinally rather than horizontally. As a result, each slice covers a larger surface area.
  • Lightly salt the slices and let aside for at least 15 minutes before blotting dry with a paper towel. This prevents your zucchini lasagna from becoming watery, and it improves the taste and texture of your eggplant.
  • Before putting the vegetable pieces in the lasagna, bake them.grillCook

Ketogenic mac and cheese

This cheesy comfort dinner may be made low-carb by boiling chopped cauliflower florets instead of pasta.

Cooked cauliflower provides 1.7 g net carbohydrates per 100 g.

Again, err on the side of shorter cooking time to prevent sogginess. That is all there is to it!

Store-bought pasta alternatives

  • Shirataki / konjac noodles
  • Tofu noodles
  • Seaweed pasta
  • Kelp noodles
  • Low-carb pasta brands

Keep in mind that additives are often used in packaged items to extend shelf life and change the taste. If you have the time, making your own using fresh, entire ingredients is preferred.

Low-Carb Potato Substitutes

Potatoes go with almost anything! Except, sadly, a ketogenic diet.

Here’s how to make this versatile yet starchy vegetable low-carb.

Mashed potato alternatives

  • Cooked cauliflower (1.7 g net carbs per 100 g)
  • Broccoli (2.9 g NC per 100 g, cooked)
  • Turnip (3.1 g NC per 100 g, cooked)
  • Rutabaga, aka swede (5 g NC per 100 g, cooked)

Chop and boil your desired vegetable(s). Drain, then mash everything together with butter, cream, salt, and pepper.

Optional add-ins:

  • Garlic
  • Chives
  • Cheese
  • Bacon
  • Sour cream
  • Fresh herbs

Keto cauliflower tater tots

  1. Preheat your oven to 400 F (205 C).
  2. Use a box grater or food processor to make cauliflower rice.
  1. Cook rice in the microwave for 7 minutes.
  2. While still heated, combine the cheese (cheddar, mozzarella, parmesan, or a combination), egg, salt, and pepper. Garlic and paprika are optional.
  3. Mix and let sit for 5 minutes.
  4. Spray or line a baking tray.
  5. Form the mixture into tots or balls using your hands.
  6. Place on the tray.
  7. Cook, turning halfway through, for 20-30 minutes, or until golden brown.

Substitutes for french fries

  • Zucchini fries (1.7 g net carbs per 100 g)
  • Rutabaga fries (5 g NC per 100 g)

Cook the veggies in the oven after cutting them into fry lengths and tossing them with olive oil, salt, and your preferred spices.

Slice up some fresh veggies like bell peppers, celery, and carrots for quick nutritious finger snacks. Let the nibbling commence!

Low-carb cabbage hash browns

  1. Cooked cabbage has 3.4 g net carbohydrates per 100 g.
  2. Whisk eggs in a mixing basin with salt, pepper, and raw cabbage.
  3. Heat olive oil in a pan.
  4. Make a pancake using part of the ingredients in the pan.
  5. Cook for 2-3 minutes each side, or until golden brown.
  6. Repeat until all the mixture has been used.

Keep in mind that ketchup is too high in sugar to be ketogenic, but other spicy sauces are OK.

Keto Milk Substitutes

milk with no of fatMilk is high in carbs due to its lactose content. 1 cup of whole milk has 11.5 g of net carbohydrates, which is increased to 12.1 g by 1 cup of nonfat milk.

So, what are the alternatives?

Pour yourself a glass of: for sipping and keto cookie dipping.

  • Unsweetened soy milk* (2.2 g net carbohydrates per 1 cup)
  • Almond milk* (2.9 g NC per 1 cup, unsweetened)

You’re better off using the following ingredients in sauces, soups, or curries:

  • Plain Greek yogurt (5.6 g net carbohydrates per 156g serving)
  • Coconut milk* (6.4 g NC per 1 cup)
  • Heavy cream (6.8 g NC per 1 cup liquid)
  • Light whipping cream (7.1 NC per 1 cup liquid)

Oat milk* (14.1 g net carbohydrates per 1 cup) and rice milk* (21.7 g NC per 1 cup) are two common keto milk alternatives to avoid. In tiny amounts, half-and-half (10.4 g NC for 1 cup) may be OK.

If you are lactose intolerant or have a dairy sensitivity or allergy, the alternatives indicated with an asterisk (*) are also dairy-free.

Keto Substitutes for Flour

Flour is an unseen component in many of our favorite foods, from pizza and bread to pancakes and sweets. How does the low-carb community handle it?

Flour alternatives for low-carb baking, muffins, pancakes

or coconut flour are common substitutes in these recipes.The almond and

Remember that the tastes may vary and that you may need to make changes to the recipe in terms of the substitution ratio to use.

Instead of using a recipe designed for conventional flour, it may be simpler to find a fresh recipe that was created using the substitute item. You won’t have to worry about calculating the right amount this way. Because of the popularity of low-carb diet, there are hundreds of free recipes accessible online.

Keto pizza crust substitutes

Pizza is a must-have! Fortunately, excellent low-carb pizza crust recipes that use:

  • Cauliflower rice
  • Almond flour
  • Coconut flour

Keto breadcrumb substitutes

Breading poultry, beef, or fish; making meatballs and burgers; or adding crunch to keto mac and cheese, salads, and soups:

  • Almond flour or meal
  • Coconut flour
  • Crushed pork rinds
  • Finely chopped walnuts/almonds/peanuts/pistachios
  • Grated or shredded parmesan cheese
  • Psyllium husk
  • Sesame seeds or flour

Instead of bread for keto

Instead of creating low-carb bread, consider something healthy on both ends of your sandwich or burger:

  • Fresh lettuce (romaine or iceberg works best)
  • Portobello mushroom caps
  • Eggplant or zucchini slices (roast/grill first)
  • Tomato halves (with seeds removed to reduce dripping)

Looking for a crunchy salad topping? Instead of croutons, try these:

  • Almonds
  • Walnuts
  • Red onion slices
  • Sunflower seeds

Top 3 Essentials Low-Carb Substitutes for Keto

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The Takeaway

You don’t have to give up your favorite meals to eat keto; just modify the recipe and enjoy a low-carb version.

Even yet, keep in mind that just because something is low in carbs does not guarantee it is healthy. Vegetables and other natural foods, such as nuts and seeds, are the healthiest replacements.

So, utilize your diet to lessen your dependency on packaged goods and be motivated to cook with fresh foods! Your inner chef is ready and waiting for you.

fdc.nal.usda.govData on net carbs derived from the USDA database: https:


What can you substitute carbs with for keto?

20 Low Carb Substitutes for Keto
Instead of regular rice, use riced cauliflower.
Instead of wheat flour, use almond flour.
Instead of potato chips, try zucchini chips.
Instead of bread crumbs, use pork rinds.
Instead of sugar, use erythritol as a sweetener.
Instead of burger buns, use portobello mushrooms.
Instead of regular bread, use keto bread.

What is the best alternative to the keto diet?

For most individuals, the paleo diet is a superior option since it allows for greater food variety than the keto diet, making it simpler to stick to over time. At the end of the day, the diet that works best for you in the long run is the greatest option.

What is the lowest carb intake for keto?

The ketogenic diet limits total carbohydrate consumption to less than 50 grams per day, which is less than the amount contained in a medium plain bagel, and may be as low as 20 grams per day. Popular ketogenic publications often recommend an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

What can I eat on a low-carb diet not keto?

What to Eat on a Low Carbohydrate Diet
Vegetables that are not starchy (such as zucchini, broccoli, cauliflower, cabbage, spinach, and lettuce)
Beef, poultry, hog, and lamb are all examples of meat.
Seafood and fish.
Dairy products (such as cheese, butter, cream, and yogurt)
Fruits with less carbohydrates (berries, cherries, plums, kiwi, and melon)

What happens if I eat no carbs for 2 weeks?

What happens after two weeks of not eating carbs? Following a no carbohydrates diet for two weeks may result in a variety of advantages, including weight reduction, better blood sugar management, and enhanced energy levels. One of the most noticeable changes you may notice after two weeks of no carbohydrates is a loss of body weight.

Can you lose weight by cutting carbs but not keto?

You can still lose weight if you eat low-carb but do not want to be in ketosis. This is particularly true if the majority of your carbohydrates come from veggies. You also exercise on a regular basis, and your hormones are in harmony.

How to cheat on keto without gaining weight?

Tips for Having a Successful Cheat Day Include Keto-friendly meals. Eat Keto chocolate chip cookies instead of regular chocolate chip cookies.
Keep your servings small. This will keep you from overeating.
Make it uncommon. Cheat days are not common.
Make the most of it.
Sugar should be avoided.
Cheat towards the time of exercise.
Return to Keto eating as soon as possible.

What is extremely lazy keto?

A lazy keto diet includes low-carb meals like meat, fish, full-fat dairy, and non-starchy vegetables while limiting high-carb items like bread, potatoes, sugary snacks, and certain fruits. If you’ve tried keto previously and found it too time-consuming, lazy keto may be a decent balance.

How to lose belly fat without keto?

Limit your intake of sugar and sugar-sweetened beverages. A high-sugar diet may result in extra belly fat.
Consume extra protein. Protein might be the most significant macronutrient for losing weight.
Consider a low-carbohydrate diet.
Consume fiber-rich meals.
Exercise on a regular basis.
Keep track of what you eat.

Can you stay in ketosis on 50 carbs a day?

Carbohydrate limits to remain in ketosis

To remain in ketosis, a person should take up to 50 grams (g) of carbs per day, according to a 2018 assessment of the various forms of ketogenic diet.

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