Going low carb or keto may seem impossible when you’re a beginner, but with a few easy low carb food swaps and keto diet hacks you can make life (and losing weight) so much easier in 30 minutes or less! Don’t miss the free printable Food Swap Cheat Sheet at the end of the post!
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Wait, how many carbs are in that? If you’ve started a low carb, keto or Atkins diet, you probably have some idea of what foods to eat and what to avoid like the plague, but you may still have a few more questions than answers.
But the devil is in the details.
So today we’re diving into the world of low carb food swaps-but we’re not stopping there. I’m taking you to the next level & dishing out the easiest low carb keto recipes that’ll answer all of your burning carbohydrate questions & make you a weight loss expert FAST!
If you’ve ever asked:
What is a good substitute for carbs?
What can you replace bread with on a low carb diet?
What can I replace bread with on the keto diet?
What can replace rice in a keto diet?
You’re not alone.
Keeping carbs under 20-30 net per day (for keto) and 50 (for a low carb diet) isn’t easy no matter what you read on Pinterest! Many people throw in the towel and give up too soon out of frustration after countless google searches for the right low carb swap.
For you, that ends today. So keep your towels neatly folded & or toss them in the stack of laundry you’ve been putting off for days & get ready! Those dirty towels can wait…
We’re having a Low Carb Swap-A-Palooza!
Let’s go with the bad news first. One slice of bread contains 10-20 carbs per slice.
So, you’ve gotta tell bread buh-bye. It was fun while it lasted-but it’s over between you now. Trust me, ending your love affair with bread is for the best!
The good news? You can easily make low carb bread even if you’re not Martha Stewart & even if you need GPS assistance to navigate your kitchen!
Low Carb Swaps for Bread
Keto Bread: Life Made Sweeter’s light & fluffy keto bread contains 2 net carbs & 4 grams of protein. Bonus: It’s ready in 90 seconds & you make it in the microwave!
Bulletproof Bread: Made with 3 ingredients, this low carb bread is pure fat & protein so you’ll stay in ketosis while enjoying a near-perfect replacement for traditional bread.
Another option is to bypass the bread & go for low carb alternatives like:
Flour Tortilla (27 Carbs)
Lettuce Wrap (1 Carb)
Bagel (48 Carbs)
Low Carb Bagel (6 Carbs)
Pizza Crust (36 Carbs)
Cauliflower Pizza Crust (3 Carbs)
Pizza Crust (36 Carbs)
Portobello Mushroom Cap (2.3 Carbs)
Food Swap Recipes
Low Carb Keto Everything Bagel (6 Net Carbs, 35.5 Grams of Fat, 27 Grams of Protein)
Cauliflower Pizza Crust (3 Net Carbs per Slice, 6 Grams of Fat, 10 Grams of Protein)
Missing Pizza? You don’t have to give it up!!!!
Low Carb Swaps: Pasta & Rice
Pasta (37 Carbs)
Zucchini “Noodles” (2 Carbs)
Spaghetti (43 Carbs)
Lasagna (26 Carbs)
White Rice (45 Carbs)
Spaghetti Squash (8 Carbs)
Sliced Zucchini (6 Carbs)
Cauliflower Rice (7 Carbs)
Food Swap Recipes
Zucchini Noodles (2 Net Carbs, 25 Grams of Fat, 3 Grams of Protein)
Spaghetti Squash “Noodles” (8 Net Carbs, 0.8 Grams Fat, 0.8 Grams of Protein – Per 1 Cup)
Cauliflower Rice (7 Net Carbs, 3 Grams of Fat, 3 Grams of Protein)
It’s the most important meal of the day. Wrong! The truth is that breakfast is not an essential meal for everyone. Many people on a low carb diet or who do Intermittent Fasting (me included) opt for no morning meal.
But what works for one doesn’t work for everyone! If you are a breakfast person, here are a few healthy swaps to make life easier.
Breakfast Cereal (55 Carbs-1 Cup)
Blueberry Muffin (61 Carbs)
Egg McMuffin (31 Carbs)
Oatmeal (54 Carbs Per Cup)
Overnight Oats (54 Carbs Per Cup)
French Toast (16 Carbs Per Slice)
Pancakes (22 Carbs Per Pancake)
Granola (61 Carbs Per 1 Cup Serving)
Hash Browns (46 Carbs Per Cup)
Waffles (25 Carbs Per Waffle)
Low Carb Cereal (6 Carbs)
Keto Blueberry Muffin (5.4 Carbs)
Keto Breakfast Sandwich (4)
Low Carb Oatmeal (4 Carbs)
Keto Overnight Oatmeal (1 Carb)
Keto French Toast (3 Carbs)
Cream Cheese Pancakes (1.5)
Low Carb Granola (6 Carbs Per Cup)
Cauliflower Hash Browns (3)
Keto Waffles (2.5 Carbs)
Food Swap Recipes
Low Carb Maple Almond Cereal (6 Net Carbs, 51 Grams of Fat, 9 Grams of Protein)
Keto Blueberry Muffins (5.4 Net Carbs, 21 Grams of Fat, 7.3 Grams of Protein)
Keto Breakfast Sandwich (4 Net Carbs, 54 Grams of Fat, 22 Grams of Protein)
Low Carb Cinnamon Roll Oatmeal (4 Net Carbs, 5.85 Grams of Protein)
Easy Low Carb Keto Oatmeal (4 Net Carbs, 47 Grams of Fat, 31 Grams of Protein)
Keto Overnight Oatmeal (1 Net Carb, 8 Grams of Protein)
Keto French Toast (3 Net Carbs, 37 Grams of Fat, 15 Grams of Protein)
Cream Cheese Pancakes (1.5g Net Carbs, 4.1 Grams of Protein – Per Pancake)
Really Good Low Carb Granola (6 Net Carbs, 20 Grams of Fat, 9 Grams of Protein)
Cauliflower Hash Browns (3 Net Carbs, 4 Grams of Fat, 5 Grams of Protein)
Keto Waffles (2.5 Net Carbs, 26 Grams of Fat, 7 Grams of Protein)
Here’s the thing. Low carb diets have appetite suppressing effects meaning once you start eating more healthy fats & protein you won’t be hungry, and theoretically, snacks won’t be an issue. BUT we are real here & sometimes we all need a little nosh or two just because.
Potato Chips (37 Carbs Per Cup)
Crackers (10 Carbs)
French Fries (48 Carbs-Medium Size)
Low Carb Tortilla Chips (2.6)
Fathead Crackers (2.4 Carbs)
Green Bean Fries (4.6 Carbs)
Food Swap Recipes
Low Carb Keto Tortilla Chips (2.6 Net Carbs, 10.9 Grams of Fat, 9.2 Grams of Protein)
FatHead Crackers (2.4 Net Carbs, 16.8 Grams of Fat, 11 Grams of Protein)
Green Bean Fries (4.6 Net Carbs, 5.2 Grams of Protein)
Baked Zucchini Fries (4.6 Net Carbs, 12.5 Grams of Protein)
For More Low Carb Snack Inspiration & Recipes Read
It doesn’t matter how carefully you track your macros & count carbs if you’re throwing down cans of soda, juice or energy drinks. They’re full of sugar (which turns into carbs once it hits your bloodstream) and contain no nutrients. Avoid drinking these at all costs. They’re not worth it! Here’s a few low carb, healthy alternatives.
Soda (35 Carbs Per Can)
Latte (21 Carbs Per 16oz)
Mocha Frappuccino (65 Carbs Per 16 oz)
Small McCafe Strawberry Banana Smoothie (39 Carbs)
Water or Infused Water (0 Carbs)
Bulletproof Coffee (0 Carbs)
Low Carb Mocha Frappe (3 Carbs Per 16oz)
McKeto Strawberry Milkshake (2.4 Carbs)
Food Swap Drink Recipes
Infused Water (0 Carbs)
Bulletproof Coffee (0 Net Carbs, 25 Grams of Fat, 0 Grams of Protein)
Low Carb Mocha Frappe (3 Net Carbs, 20 Grams of Fat, 1 Gram Protein)
McKeto Strawberry Milkshake (2.4 Net Carbs, 38.5 Grams of Fat, 1.69 Grams of Protein)
I have a weakness for chocolate & think life is too short to live without a little something sweet every now & then. Ok, fine. Every night. If you’re also a chocoholic or dessert aficionado, you’ll be pleased to know
Chocolate Cake (34 Carbs-1 Slice)
Brownies (39 Carbs Per Brownie)
Ice Cream (16 Carbs Per 1/2 Cup)
Peanut Butter Cookie (12 Carbs Per Cookie)
Chocolate Chip Cookie (29 Carbs)
Keto Lava Cake (4 Carbs Per Cake)
Low Carb Brownie (3 Carbs)
Keto Ice Cream (2.6 Carbs)
Low Carb Peanut Butter Cookie (2 Carbs)
Low Carb Chocolate Chip Cookie (0.99 Carbs)
Food Swap Dessert Recipes
Keto Lava Cake (4 Net Carbs, 13 Grams of Fat, 8 Grams of Protein)
Low Carb Skillet Brownies (3 Net Carbs, 31 Grams of Fat, 6 Grams of Protein)
Keto Ice Cream (2.6 Net Carbs, 19 Grams of Fat, 1.8 Grams of Protein)
Keto Chewy Chocolate Chip Cookie (0.99 Net Carbs, 5.6 Grams of Fat, 2.4 Grams of Protein)
Low Carb Peanut Butter Cookie (2 Net Carbs, 9 Grams of Fat, 4 Grams of Protein)
Download The Food Swap List Below
For More Fabulous Low Carb Desserts Check Out These Recipes
Ok! I now pronounce you a low carb guru! Use these food swap tips & recipes to go forth & dominate the low carb (or keto) diet! And hey, thanks for stopping by! If you have any questions, comments or want to say Hey-please don’t hesitate to reach out!