The Great Carb Swap

You know what makes the keto diet a lot easier? Simple, satisfying swaps for your favorite carb-heavy recipe ingredients and dishes! Here’s a heaping helping of options to get you going in the kitchen, whether you crave pasta, pizza, or even chocolate chip cookies.

Breadcrumbs = Ground Pork Rinds: Seriously, try grinding pork rinds in a food processor until they’re fine. Then dip chicken, pork, or fish in beaten egg followed by the ground rinds and sauté in coconut, avocado, or extra-virgin olive oil. Sprinkle with salt and serve with a side of lemon and be amazed.


Buns = Portobello Mushrooms, Lettuce, or Napa Cabbage Leaves: Bolster your sandwich makings or burgers between two zero-carb and very low cal meaty mushrooms or two big leaves of lettuce or cabbage! You can also shop the ever-growing selection of no- and low-carb options, including “sandwich thins.”

Cookies = Keto Cookies: You’ll be blown away at how many recipes there are for delicious, totally keto cookies. Start with the Chocolate Chip Cookie recipe here to see what we mean.

Lasagna = Your Favorite Ingredients plus Sub Cabbage for Pasta Noodles and High-Sugar Pasta Sauce for Low-Sugar Sauce: Yes, layers of cheese, ricotta, and sauce can still be yours if you swap cabbage for noodles. Get the recipe here.

Lemon Cake = Keto Lemon Cake: Another shocker, you can have your lemon cake and eat it too. The best part? It takes seconds to make. Get the recipe here.

Mac & Cheese = Cauliflower “Mac” & Cheese: Sub chopped and steamed cauliflower florets for pasta, and cream for milk in your favorite mac & cheese recipe and you win! (Or try this recipe.) Take it over the top by finishing with a sprinkling of ground pork rinds for a crispy crust!

Mashed Potatoes = Mashed Cauliflower: You’ll be amazed at how delicious mashed boiled cauliflower is, especially when you add butter and salt, or even a bit of cream cheese and Parmesan.

Rice = Cauliflower Rice: “Riced” cauliflower florets perfectly mimic white rice. You can buy it frozen in grocery stores or make your own by pulsing cauliflower florets (heads only, not the stems) in a food processor into rice-size bits. To serve, briefly sauté to your desired doneness in a little avocado oil and just enough water to keep moist and enjoy!

Pancakes = Keto Pancakes: Get the almond-flour based recipe here!

Pasta = Zoodles: In moderation, peeled, spiraled zucchini ("zoodles") can sub for pasta. Don’t have a spiralizer? Make long strips using a vegetable peeler. Microwave your zoodles for 30 seconds to warm, but not entirely cook them, then add your  keto-friendly sauce of choice and manga!

Pizza Crust = Cauliflower Crust: Ever-popular cauliflower crusts are available at grocery stores nationwide. Check these out for starters.

Sugar = Alternative Sugar: While you’ll kick the sugar cravings on the keto diet, it’s still nice to know you can stir a little sweetness into your tea or cupcakes if you want. Do this with a variety of traditional sugar substitutes highlighted here.

Syrups = Alternative Syrups: Believe it or not, you can have chocolate, caramel, and even maple flavored syrup, if you buy zero-carb brands.

Wheat Flour = Coconut or Almond Flour: These two flours have different properties, but each is keto and delicious. Find out more about flours here.

Mojo On!
See? There are so many keto hacks! Get even a couple of them in your apron pocket and you’re on the road to keto-cooking satisfaction!

  

WEEK TWO | QUICK LINKS

The Keto Flu: Facts and Remedies

Butters and Oils: What You Need to Know

Why Are My Ketone Levels Lower in the Morning?

Yes, You Can Eat Chicken Tenders!

Your Body Knows Best, So Test!

You Deserve a Pancake Breakfast!

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