Transforming Recipes For A Low-Carb Or Keto Diet

Converting recipes to low-carb or keto is a great way to enjoy your favourite foods while sticking to your dietary goals. The basic principle is to substitute high-carb ingredients such as sugar and flour with low-carb alternatives. For example, sugar can be replaced with sugar substitutes like erythritol, xylitol, stevia or monk fruit, while almond flour, coconut flour or alternative flours can be used instead of regular flour. When substituting, it's important to consider the nutritional value, texture, flavour and cooking time of the replacement ingredients. Additionally, it's recommended to limit substitutions to one or two ingredients per recipe to ensure the final dish turns out well. With a little creativity and experimentation, you can easily adapt recipes to fit within a low-carb or keto diet.

Sugar substitutes

There are a variety of sugar substitutes that can be used in keto cooking and baking. These include:

• Stevia
• Sucralose
• Erythritol
• Xylitol
• Monk fruit
• Yacon syrup
• Allulose
• Coconut sugar
• Date sugar
• Aspartame
• Saccharin
• Acesulfame potassium

Some of these substitutes are more suitable for baking than others. For example, sucralose may not be a good substitute for sugar in recipes that require baking, as studies have found that it could produce harmful compounds when exposed to high temperatures.

The best substitute will depend on the recipe and your personal preferences. For example, some substitutes are more expensive, have a different taste, or have a different impact on blood sugar levels.

When substituting sugar in a recipe, it is important to note that the amount of substitute required may differ from the amount of sugar. For example, sucralose is 600 times sweeter than regular sugar, so only a tiny amount is needed in place of sugar.

Flour alternatives

Flour is a fundamental baking ingredient, so it's understandable that you'd want to find alternatives to regular flour when starting a keto diet. The good news is that there are plenty of keto-friendly flour substitutes that can be used to make baked goods, allowing you to still enjoy bread, muffins, pancakes, and even pizza!

Almond Flour

Almond flour is probably the most widely used keto flour substitute and is often considered the keto "all-purpose" flour. It is made from ground almonds and is extremely low in carbs. It usually works as a 1:1 substitute for wheat flour in baking, but baked goods tend to be a little spongy. It is also commonly used as a breading for fried, air-fried, or baked foods.

Coconut Flour

Coconut flour is another popular and commonly used keto flour, made from the ground coconut meal. It has a mildly sweet coconut taste and works well in most desserts. It is highly absorbent, so you will need to use less of it and add more liquid ingredients to your recipe.

Flaxseed Meal

Flaxseed meal is made from ground flaxseeds, which are low in carbs and rich in omega-3 fatty acids. It absorbs a lot of liquid, so it is typically mixed with other keto-friendly flours in baking. However, flaxseed meal can also be used on its own or with chia seeds to make crackers.

Psyllium Husk Powder

Psyllium husk powder is a great low-carb thickener and is commonly added to low-carb baked goods. It is rich in fiber and can be used to improve the texture of keto recipes. It can also be added to smoothies to boost their fiber content.

Lupin Flour

Lupin flour is made from dried and ground lupin beans, which are closely related to peanuts. It is another suitable low-carb option and can be used for making noodles, cookies, bread, tortilla chips, and even as a thickening agent in soups and gravies.

Chia Seed Flour

Chia seed flour is made from chia seeds, which are packed with omega-3 fatty acids and have anti-inflammatory properties. It absorbs a lot of moisture, so it is typically blended with other low-carb flours for cakes and muffins. It can also be used to add a crispy texture to baked or fried meats and fish.

Sunflower Seed Flour

Sunflower seed flour is made from raw sunflower seeds that have been blended to achieve a flour-like consistency. It is a bit pricier than other gluten-free keto flours, but it adds a health boost to your recipes due to the high content of substances with antioxidant properties.

Other Options

Other flour alternatives that can be used in keto baking include hazelnut flour, macadamia nut flour, peanut flour, sesame seed flour, pumpkin seed meal, and soy flour. These options may be less common or more expensive, but they provide variety and can be used to create exotic and decadent low-carb treats.

It's important to note that keto flours cannot always be substituted 1:1, and you may need to adjust the amount of liquid or eggs in your recipe. Additionally, flours with higher fiber content, like coconut flour, will absorb more liquid than lower-fiber flours like almond flour.

Dairy swaps

Butter

Butter is often used in recipes, but it can be replaced with ghee, coconut oil, or olive oil. Ghee is derived from butter and may still contain traces of milk protein, so it is not suitable for those with dairy allergies. When using butter for frying, it is best to substitute it with ghee or coconut oil. If butter is added to a finished dish as a sauce or flavour enhancer, ghee or olive oil are good alternatives.

Milk

Unsweetened almond milk or coconut milk are excellent low-carb substitutes for dairy milk. They are both low in carbs and provide a creamy texture that works well in coffee, smoothies, or baking. When shopping, choose unsweetened varieties to keep the carb count low.

Cheese

Cheese can be replaced with almond milk shredded cheese or almond milk cream cheese. For a crunchy, salty snack, try making cheese crisps by baking shredded Parmesan cheese in small piles on a baking sheet.

Cream

Cream can be substituted with coconut cream or full-fat coconut milk, which adds a delicious creaminess to dishes.

Yoghurt

Yogurt can sometimes be replaced with sour cream or crème fraîche. However, yoghurt typically contains less fat than sour cream, while crème fraîche usually has a higher fat content. So, when substituting, consider the amount of fat needed for the recipe to be successful.

Creamy textures

For creamy textures in recipes, unsweetened coconut cream, coconut milk, or almond milk can be used in place of dairy. Ripe avocados are another delicious way to add creaminess to savoury dishes.

Commercial coffee creamers

Commercial coffee creamers made from coconut, almond, cashews, or macadamia nuts can be used to add creaminess to low-carb or keto recipes.

Remember, when making dairy swaps, consider the nutritional value, texture, flavour, and cooking time of the substitute. Happy cooking!

Vegetable swaps

Vegetables are an essential part of a healthy diet, but when it comes to keto or low-carb eating, not all veggies are created equal. Here are some creative vegetable swaps to satisfy your taste buds and keep your carb count in check:

Zucchini Noodles:

Also known as "zoodles", zucchini noodles are a fantastic low-carb alternative to pasta. Simply use a spiralizer to create long, thin zucchini strips, then cook them in a pan with some olive oil for a few minutes until tender. Season with salt and pepper, and top with your favourite pasta sauce or meatballs for a delicious and healthy meal.

Cauliflower Rice:

Cauliflower is a versatile vegetable that can be transformed into a tasty rice substitute. Blitz it in a food processor until it resembles rice, then cook by steaming or stir-frying. Cauliflower rice has a fraction of the carbs of regular rice and can be flavoured with spices, lemon juice, garlic, or pine nuts.

Spaghetti Squash:

For another pasta alternative, try spaghetti squash. Cut a squash in half, roast it in the oven, then scrape out the strands with a fork. It's a simple way to increase your veggie intake while enjoying a comforting bowl of "pasta".

Cauliflower Mash:

If you're craving mashed potatoes, try cauliflower instead. Cook and mash the cauliflower, then add garlic, herbs, and seasonings to taste. For an extra creamy texture, cook the cauliflower in stock and cream before pureeing, and finish it off with a touch of butter.

Celeriac Mash:

Celeriac, also known as celery root, is another excellent low-carb option for mashed potatoes. It has a quarter of the carbs of potatoes and is more affordable than cauliflower. Cook and mash it to create a delicious and economical side dish.

Roasted Rutabaga and Radishes:

If you're a fan of roasted potatoes, give rutabaga and radishes a try. Rutabaga is a root vegetable with half the carbs of potatoes and can be roasted whole, cubed, sliced, or turned into fries. Roasted radishes take on a sweet flavour and tender texture, making them a perfect low-carb side.

Portobello Mushroom Burger Buns:

For a juicy burger without the bun, try using portobello mushroom caps instead. Their meaty texture pairs perfectly with a patty, and they can be eaten raw or grilled.

Eggplant Lasagna:

Thin slices of eggplant can replace lasagna noodles in your favourite recipe. With just a couple of eggplants, you can create a rich and creamy lasagna with all the flavour and none of the added carbs. Zucchini slices also work well as a low-carb lasagna noodle substitute.

Kale Leaves for Tortillas:

For a sturdy and healthy wrap, use kale leaves instead of tortillas. They're perfect for burritos or tacos and won't let any filling slip out.

Almond Meal:

Almond meal is a versatile ingredient that can be used in place of breadcrumbs. Use it as a coating for chicken or fish by dipping the protein in beaten egg and then coating it with almond meal before pan-frying. It also works well as a substitute for flour in baking, adding a dense texture and reducing carbs.

These vegetable swaps will not only help you stick to your keto or low-carb goals, but they'll also add variety and extra nutrients to your meals.

Meat alternatives

Tofu, Seitan and Tempeh

Tofu, seitan and tempeh are high-protein alternatives to meat that can be incorporated into your daily meals. Tofu has roughly 1-2 grams of carbs per ounce. Tempeh is slightly higher in carbs. Make sure to track your blood glucose/ketone response to ensure you're staying under your personal carbohydrate tolerance.

Vegan and Vegetarian Meat Alternatives

There are plenty of high-protein meat substitutes available at grocery stores, and new varieties are popping up regularly. Some major brands include Beyond Meat, Gardein, Tofurkey, Impossible Foods and Quorn. Check the nutrition label on each of the products to ensure they are truly low carb. Here are a few products to look out for:

• Sophie's Kitchen Vegan Toona
• Lightlife Smart Bacon
• Gardein Chick'n Scallopini
• Gardein Beefless Ground
• Beyond Meat Beyond Chicken
• Beyond Meat Beyond Meatballs
• Beyond Meat Beyond Beef Crumble
• Beyond Meat Beast Burger

Vegetarian and Vegan Protein Sources

If you're vegetarian or vegan and doing low carb, your protein sources can be:

• Dairy (cheese, unsweetened yogurt, heavy cream, cottage cheese, etc.)
• Lower-carb tofu, seitan, and tempeh
• Lower-carb meat substitutes
• Protein powders (be careful, as these are often high in carbohydrates and sugar alcohols)
• Nuts, nut butters and seeds (although these cannot be your primary source of protein because they contain carbs)
• Nut-based vegan cheese and yogurts like Miyoko's Kitchen vegan nut cheeses
• Chia seeds, flax seeds, and hemp hearts

Frequently asked questions