When starting out on the Ketogenic Diet as a complete beginner, many times you don’t know what to eat.
Yes, there is a ton of checklist that tells you what you should and shouldn’t eat on the keto diet but it doesn’t give us an alternative for normal high carb foods.
For example, you feel like you want pizza. What is the best low carb ingredient to make it?
The best way to enjoy and be successful on the keto diet is to replace your favorite high carb foods with low carbs options.
What Is The Keto Diet?
The ketogenic diet is a diet that is LOW in carbohydrate and is HIGH in fat. When your carbohydrate intake is strictly limited in your body, it then turns to another source of energy which is FAT to meet your body’s need.
Foods To Eat On The Keto Diet:
- Nuts & Seeds
- ‘Low Carb’ Vegetables – *Avoid vegetables that are starchy*
- Lemon or Lime
- Coconut milk
- Healthy Oils (extra virgin olive oil, coconut oil, avocado oil, etc.)
- Meat and Fish ( All types)
This list of example will make keto shopping and meal prepping easier.
Go here to learn more about the keto diet.
11 Keto Food Swaps To Try
1. Regular Piza Crust – Cauliflower, Fathead Dough
If you’re a pizza lover then it can be hard to give it up. With these keto crust option, you won’t be able to tell the difference.
If you’re not a fan of cauliflower crust then you can try the fathead dough which includes coconut flour or almond four with cream cheese, eggs, and Italian seasonings to make the crust.
Pretty simple, right?
After you have finished making the dough, you can add all your favorite keto-friendly toppings such as cheese, pepperoni, shredded chicken, bacon along with veggies.
Go here to find out how to make a fathead dough Crust!
2. Pasta- Zucchini Noodles
Pasta has become the quick go-to dinner option in many homes. The danger of eating too much pasta is that it can lead to weight gain and provide little macronutrients.
So what do you do when that isn’t an option on the keto diet?
You can try zucchini noodles which is super healthy and you can also add your alfredo sauce and there you have it – your own keto pasta.
One cup of raw zucchini contains 4 g of carbs. This low carb vegetable is filled with nutrients.
To make the zucchini noodle, you’ll need a spiralizer.
3. Tortilla – Lettuce Wraps or Coconut Tortilla
This traditional Mexican dish is delicious but it isn’t keto-friendly at all.
Everybody loves a homemade tortilla! They can be personalized and is quite easy to make.
The problem is that it’s high in carbs.
So you can go with the healthier version which is to make a lettuce wrap which is really quick to do or try making your own tortilla with coconut flour.
You can now enjoy your low carb tortillas and invite family and friends over.
4. Cauliflower Rice – White Rice
I tried this once and it took me some time to get used to it. For others, they fall in love with it instantly.
It’s a great low carb option but I have to be honest, it’s not the same as your regular white rice.
I made fried rice and curry cauliflower rice which I really enjoyed. You can play around with your cauliflower rice.
Cauliflower is one of the most healthy and versatile low carb vegetables.
Have you ever tried cauliflower casserole?
Cauliflower is high in fiber and B- vitamins. It’s also the best white rice substitute. You can also try quinoa.
5. Hamburger Buns – Avocado Halves
Avocado tastes super delicious and is keto-friendly.
You can replace your hamburger buns with avocado halves to make a keto-friendly burger.
So you’ll add your burger patties, tomatoes, cheese and other ingredients between your avocados.
Oh, and you can add sesame seeds on top of your avocado. It will truly mimic a regular burger.
Not only is avocado low carb but its also nutritious and is loaded with fiber.
For me, an avocado a day takes the stress away!
6. Mashed Potatoes- Mashed Cauliflower
This is another delicious keto substitute that you can make using cauliflower.
If you love mash potatoes then this cauliflower mash will be perfect for you.
All you have to do is cut up your cauliflower (preferably the florets section) and stem it so that it’s soft. After you have done that, you then tossed it into a food processor then add a little flavor to it.
So, you now have your own keto mashed potato that tastes super tasty.
Go here for this keto mash cauliflower!
7. Brown Sugar- Erythritol or Stevia
The best keto option for sugar would be erythritol or stevia.
Erythritol is naturally found in fruits, vegetables, and fermented foods. It is a sugar alcohol that does not affect your blood glucose. Another amazing weight loss benefit is that it has zero calories!
Pretty awesome, right!
You can also use stevia as a keto substitute for sugar. However, be reminded that its sweeter than regular sugar when using.
This also has little to no calories! So you can use both stevia or erythritol in your baking, drinks or whatever you do with sweetener.
8. Bread Crumbs – Almond Flour or Pork Rinds
If you love to add bread crumbs to your chicken to make it crunchy then you can do the same on the keto diet by using a keto bread crumbs alternative.
You can either use pork rinds or almond flour for a crunchy topping. Natural pork rinds only contain fried pork skin with salt and have zero carbs in them.
Before using, you do need to crush the pork rinds by placing it in a food processor or in a ziplock bag and use a rolling pin to crush them out. To make your pork rinds full of flavor add some seasoning.
So, now you can make your crunchy chicken tender and fried chicken with ease on the keto diet.
9. Regular Bread – Keto Bread
Bread is so versatile. I can’t think of a day that I don’t consume a slice of bread.
If you’re like me who got to have a slice of bread now and then, you can make your very own keto bread.
Some of the main ingredients to make a keto bread would be almond or coconut flour, eggs, baking soda, salt and xanthan gum, etc.
So you can think about making your own bread that won’t kick you out of ketosis
If you got no time to make yourself a keto bread then you can use lettuce instead.
If you go on Pinterest, you’ll find tons of keto bread recipe!
10. Potato Chips – Kale Chips or Zucchini Chips
Potato chips are far from low carb and can kick you out of ketosis if you’re not careful.
Yes, potato chips taste delicious and it’s the easiest snack to grab.
To replace potato chips, you can try kale chips or zucchini chips which is healthier and keto-friendly.
These are really quick to make and can pair with guacamole.
So instead of grabbing an unhealthy potato chip try some kale chips or zucchini chips.
11. Regular Milk – Almond Milk
Cow’s milk is a no-no on the keto diet. Why? It’s too high in carbs.
I would never ever figure out that cows milk isn’t low in carbs. That’s why we need to check the labels at all time.
The best keto milk option is unsweetened almond milk or oat milk.
Even though you can make your own keto milk, it’s cheaper to buy it. Unsweetened almond milk is pretty easy to get.