Replacing Carbs On Keto: What To Eat Instead

The ketogenic diet is a low-carb method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and more. Replacing carbs on the keto diet can be confusing, but there are plenty of low-carb alternatives that can transform your favourite meals.

For example, you can swap spaghetti for courgetti, rice for cauliflower rice, and bread for lettuce wraps. These simple swaps can help you cut down on carbs without compromising on taste.

- Almond flour instead of wheat flour

- Nuts instead of croutons

- Butternut squash wedges instead of chips

- Sliced aubergine or courgette instead of lasagne sheets

- Cloud bread instead of regular bread

- Mashed cauliflower instead of mashed potatoes

Use cauliflower rice instead of rice

One of the most popular replacements for rice is cauliflower rice. It is a healthier, grain-free, and low-carb alternative to rice. It is also gluten-free, refined sugar-free, and keto-friendly.

How to Make Cauliflower Rice

To make cauliflower rice, you can use a food processor, a box grater, or a knife. First, cut the cauliflower head into quarters and slice off the core. Then, cut the florets into small, rice-sized pieces. You can also buy pre-made cauliflower rice from most grocery stores.

How to Cook Cauliflower Rice

To cook cauliflower rice, heat olive oil in a large wok or skillet over medium-high heat. Then, add the cauliflower rice and stir fry for 3-5 minutes until soft but not mushy. You can also cook cauliflower rice in the microwave by covering it in a microwave-safe dish and cooking for about 3 minutes.

Tips for Making Cauliflower Rice

• Use the grater attachment on your food processor instead of the S blade to get more uniform cauliflower rice and longer "grains."
• Use more florets and fewer stems for better flavor and texture.
• Cook uncovered over medium-high heat to prevent the cauliflower from steaming and becoming mushy or watery.
• Don't overcook the cauliflower rice as it only takes a few minutes to cook.
• Don't use water to cook the cauliflower rice as it will become soggy.

Additions and Variations

While a basic cauliflower rice recipe includes only cauliflower, olive oil, salt, and pepper, you can add other ingredients such as garlic, fresh herbs, dried seasonings, lemon zest or juice, and coconut aminos for Asian flavors.

Storage Instructions

Fresh and cooked cauliflower rice can be stored in the refrigerator for 2-3 days and 4-5 days, respectively. You can also freeze fresh or cooked cauliflower rice for up to 3-4 months. To extend the shelf life of frozen cauliflower rice, blanch it first to reduce enzyme activity, which can affect flavor and texture.

Try lettuce wraps instead of tortilla wraps

Lettuce wraps are a fantastic low-carb alternative to traditional tortilla wraps. They are fresh, crunchy, and flexible, making them perfect for mini burritos or tacos. Here are some tips and ideas to help you make the switch:

Choosing the Right Lettuce

When it comes to lettuce wraps, the larger and outermost leaves tend to be the most flexible. Go for lettuces such as iceberg, romaine, or red leaf. Many people prefer romaine lettuce due to the crisp ridge in the centre, which provides a natural line to fold your taco in half.

Preparing the Lettuce

To prepare your lettuce leaves, gently break off the outermost leaves from the head of lettuce. You can also use a knife to carefully cut off the leaves. Rinse and dry the leaves before filling them.

Filling Ideas

The beauty of lettuce wraps is that they are highly customisable. You can fill them with a variety of ingredients to suit your taste and dietary needs. Here are some ideas to get you started:

• Seared tuna fillet with avocado, capers, and tomatoes
• Herb mayo
• Chipotle barbacoa
• Slow-cooked pork with cilantro, diced onions, and lime
• Ham with a smooth, keto-friendly dressing
• Shredded chicken with keto-friendly vegetables and sauce/dressing
• Egg salad with fresh veggies
• Mushroom-tofu with coconut aminos (instead of soy sauce)
• Pulled chicken

Make-Ahead and Storage Tips

Lettuce wraps are great for meal prep. Prepare your fillings in bulk and store them in the fridge. Assemble your wraps just before eating to keep them fresh and crunchy.

Benefits of Lettuce Wraps

Lettuce wraps are a healthier alternative to traditional tortilla wraps, as they are low in carbohydrates and high in fibre. They are also a good source of vitamins and minerals, including vitamins A, C, and K, as well as folate and iron.

So, if you're following a keto diet or simply looking to cut down on carbs, give lettuce wraps a try! They are a delicious and refreshing option that will leave you feeling satisfied and energised.

Replace croutons with nuts

Croutons are small pieces of bread coated with oil and roasted to crunchy perfection. They are bursting with carbohydrates, so they are not keto-friendly. However, you can make low-carb croutons with keto bread or even use nuts as a replacement.

Nuts are a great way to add crunch to your salad without the carbs. They are nutrient-rich and full of good fats while remaining low in carbs. For example, walnuts are a perfect addition to a spinach and blue cheese salad.

If you want to make low-carb croutons, you can use any keto bread you have available, such as almond flour bread or coconut flour bread. Simply cut the bread into cubes, drizzle with olive oil, and add your choice of seasonings. Bake in the oven or air fryer until golden and crispy.

So, if you're looking to replace carbs on a keto diet, consider swapping out croutons for nuts. It's a simple switch that adds healthy fats and nutrients to your meal while keeping you in ketosis.

Substitute pasta with vegetable ribbons

Substituting pasta with vegetable ribbons is a great way to cut down on carbs while still enjoying a hearty and tasty meal. Here are some tips and tricks to help you create delicious and nutritious meals by swapping pasta with vegetable ribbons:

Choose Your Vegetables

Select vegetables that can be easily cut or peeled into ribbons. Zucchini, carrots, asparagus, and swede are excellent choices for creating vegetable ribbons. These vegetables have a nice texture and can be easily prepared into noodle-like shapes.

Prepare the Vegetable Ribbons

Use a vegetable peeler to create lengthwise strips or ribbons from your chosen vegetables. If you have a spiralizer, you can also use it to make zucchini or carrot "noodles." You can also use a julienne peeler or a sharp knife to cut the vegetables into thin, uniform strips.

Cooking the Vegetable Ribbons

Add the vegetable ribbons to a pot of salted boiling water and cook them alongside your regular pasta. Depending on the vegetable and the desired texture, you can cook them for a shorter or longer period. For al dente vegetable ribbons, cook them for a shorter duration, usually towards the end of the pasta's cooking time.

Combining with Other Ingredients

Vegetable ribbons go well with various sauces and herbs. You can sauté them in olive oil or avocado oil with garlic, thyme, red pepper flakes, and other seasonings of your choice. You can also add proteins such as chicken or shrimp to make it a more substantial meal.

Serving Suggestions

When serving, place the cooked vegetable ribbons and pasta in a large serving bowl. Drizzle with olive oil and season with salt and pepper to taste. You can also add other ingredients such as roasted tomatoes and garlic or fresh herbs to enhance the flavour and presentation.

Remember, when substituting pasta with vegetable ribbons, it's essential to experiment and find the combinations that work best for your taste preferences. You can also mix and match different types of vegetables to create colourful and nutritious meals.

Make cauliflower pizza instead of regular pizza

Pizza is a staple food for many, but the dough used for the base is usually very high in carbohydrates. A great alternative is to use cauliflower to make a pizza base. This option is gluten-free, low-carb, and keto-friendly.

Ingredients

You will need:

• Cauliflower (fresh, frozen, or pre-riced)
• Cheese (shredded and soft varieties)
• Egg
• Italian seasoning
• Salt and pepper
• Almond flour

Method

• Preheat your oven to 400°Fahrenheit.
• Grate the cauliflower florets to make cauliflower rice, using a food processor or box grater.
• Microwave or saute the cauliflower rice to soften it.
• Drain the cauliflower rice by squeezing it in a nut milk bag or dish towel to remove all the moisture.
• Mix the cauliflower rice, cheese, egg, and seasonings in a bowl.
• Shape the dough into a pizza base on a baking sheet.
• Bake for 20-25 minutes.
• Add your desired toppings and bake for a further 10 minutes.

Tips

• For a crispier crust, bake the pizza on a pizza stone rather than a baking sheet.
• When choosing toppings, remember that chunkier is better. Avoid oily or runny ingredients as they can make the crust soggy.
• You can also freeze the pizza crust for future use. Once the crust is baked, let it cool, then place it in an airtight container or freezer bag for up to three months.

Variations

While the basic recipe is simple, there are many ways to vary the ingredients to suit your taste. For example:

• You can use a variety of cheeses, such as mozzarella, parmesan, goat cheese, or a combination of these.
• Add extra spices and seasonings to suit your taste, such as garlic powder, onion powder, basil, or oregano.
• Try different toppings, such as pesto chicken, Margherita, or your own creation.

Nutritional Information

A traditional pizza crust made with white flour contains 26 grams of total carbs per slice. In contrast, a cauliflower crust has just 4 total carbs per serving (2 slices). This makes it an excellent option for those following a low-carb or keto diet.

Frequently asked questions