Carbs are the first thing to cut when starting keto, and that means saying no to bread, rice, pasta, and potatoes. But the good news is that you don’t have to give up the foods you love. With a handful of smart keto swaps, you can recreate classics like pizza, burgers, and even fries while staying low carb.
This list goes beyond just naming replacements. You’ll get carb comparisons, pro tips, and cooking tricks so these swaps don’t just feel like substitutes-they taste satisfying on their own.
Jump to:
- Swap Regular Rice with Cauliflower Rice
- Substitute Bread with Keto Cloud Bread
- Swap Hamburger Buns with Portobello Mushroom Caps
- Use Almond Flour Instead of Regular Wheat Flour
- Substitute Regular Tortillas with Lettuce Wraps
- Replace Pasta with Zucchini Noodles or Konjac Noodles
- Swap Pizza Dough with Cauliflower Pizza Crust
- Trade Potato Chips for Cheese Crisps
- Replace Croutons with Nuts
- Swap Mashed Potatoes with Mashed Cauliflower
- Replace Sugar with Keto-Friendly Options
- Switch out Regular Milk with Unsweetened Almond or Coconut Milk
- Swap French Fries with Baked Turnip or Rutabaga Fries
- Swap Bread Crumbs with Pork Rinds
- Why Exactly Can’t You Eat Carbs in Keto?
- Frequently asked questions
Swap Regular Rice with Cauliflower Rice
Regular rice is loaded with carbs but don't worry—cauliflower rice is at your rescue. It's low in carbs and high in fiber, keeping your meals satisfying without spiking your blood sugar.
All you have to do is blitz fresh cauliflower florets in a food processor until they become granular like rice, and cook them in a pan or a microwave.
Pro Tip: Sauté cauliflower rice in butter or olive oil and season with sea salt, pepper, and garlic to bring out a delicious, rice-like flavor.
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Substitute Bread with Keto Cloud Bread
Bread can be hard to give up on a low-carb diet, but options like low-carb cloud bread can be the perfect keto swap.
Cloud bread is made from just a few ingredients — usually eggs, cream cheese, and baking powder — and has a light, airy texture. It's the perfect substitute for traditional bread.
Pro Tip: Cloud bread can be baked in small rounds for sandwich buns or in larger sheets to cut into toast-sized pieces. Add a pinch of salt or herbs for extra flavor.
Swap Hamburger Buns with Portobello Mushroom Caps
Miss burger nights? Use roasted portobello mushroom caps instead of buns and treat yourself to a delicious keto hamburger. Portobellos are low in carbs, and their hearty texture makes them perfect for holding your favorite burger toppings.
Pro Tip: Brush the mushroom caps with olive oil and sea salt and roast them in the oven for 8-10 minutes at 400°F (200°C). Once roasted, place your burger patty between two "buns" and sprinkle with toasted sesame seeds for that classic feel.
Use Almond Flour Instead of Regular Wheat Flour
If you want low-carb foods, bid goodbye to regular flour and befriend almond flour. Ground blanched almonds are high in protein, naturally gluten-free, and commonly used in keto cakes, brownies, falafel, and more.
Fun Fact: Almond flour isn’t just low in carbs—it’s also rich in vitamin E and healthy fats, which can add a subtle nuttiness to your baked goods.
Substitute Regular Tortillas with Lettuce Wraps
Curb that taco or wrap craving with crisp, low-carb lettuce wraps. This light and refreshing vegetable is the best alternative for flour tortilla wraps. It may not have a bread-like texture, but it still offers a sturdy wrap for fillings. One can even say it is better than tortillas.
Pro Tip: If you are getting groceries, buy Romaine or butter lettuce. They are sturdier than other variations and work well for wraps.
Replace Pasta with Zucchini Noodles or Konjac Noodles
There is no need to give up pasta or spaghetti on keto, especially when you can easily substitute them with konjac noodles and zucchini noodles, also called zoodles or courgetti. Both the alternatives are low in carbs and high in fiber.
Pro Tip: If using konjac noodles, rinse them thoroughly to reduce their natural odor, then cook them in a pan to improve the texture.
Swap Pizza Dough with Cauliflower Pizza Crust
Who says you can't eat pizza on keto? Swap flour dough crust with cauliflower crust and enjoy meaty and cheesy toppings. Of course, the crust won't be as doughy as the regular one, but it will still be flavorful and crispy. You will love it!
Pro Tip: Simple toppings like grilled chicken, or sautéed mushrooms pair best with cauliflower pizza crust.
Trade Potato Chips for Cheese Crisps
Need a crunchy, salty snack? Ditch the potato chips and reach for cheese crisps, especially Parmesan crisps! This snack provides a satisfying crunch and is carb-free.
Pro Tip: For cheese crisps, sprinkle shredded Parmesan cheese in small piles on a baking sheet and bake at 400°F (200°C) for 5-7 minutes.
Replace Croutons with Nuts
Boost your salads by swapping out croutons for nuts like almonds, walnuts, or pecans. They add crunch, healthy fats, and protein, making your salads more filling and keto-friendly.
Pro Tip: Toast nuts lightly in a pan for extra flavor and crunch. Just a handful is all you need to give your salads that satisfying classic texture without the carbs.
Swap Mashed Potatoes with Mashed Cauliflower
Love mashed potatoes? Try mashed cauliflower instead! This low-carb swap delivers the creamy texture you crave, with far fewer carbs and an added dose of fiber.
Pro Tip: Steam the cauliflower until tender, then blend it with butter, garlic, and salt in a food processor. Adding a splash of heavy cream or sour cream will make it extra creamy and delicious.
Replace Sugar with Keto-Friendly Options
Keep your sweets low-carb by using keto-friendly sweeteners like stevia, erythritol, allulose, or monk fruit. These sweeteners give you the taste of sugar without the sugary carbs, making them perfect for keto desserts and drinks.
Pro Tip: Erythritol and allulose are ideal for baking, as they mimic sugar’s texture. Stevia and monk fruit work well for beverages and recipes that don’t need a sugar-like structure.
Switch out Regular Milk with Unsweetened Almond or Coconut Milk
Want a low-carb milk alternative? Unsweetened almond or coconut milk is perfect for keto. Both are low in carbs and provide a creamy texture that works well in coffee, smoothies, or baking.
Pro Tip: When shopping, choose unsweetened coconut and almond milk to keep the carbs low.
Swap French Fries with Baked Turnip or Rutabaga Fries
Miss that crispy, salty goodness of French fries? Try baked turnip or rutabaga fries. These low-carb keto alternatives offer a similar texture and can be seasoned like potatoes, giving you that fry satisfaction without the carb load.
Pro Tip: For a perfectly roasted texture, parboil the turnips or rutabagas in salted water for 5-7 minutes before slicing, seasoning, and baking.
Swap Bread Crumbs with Pork Rinds
Need a crunchy breading for your favorite recipes? Pork rinds make an excellent low-carb alternative to bread crumbs. They’re naturally carb-free and add a savory crunch, perfect for coating chicken, fish, or any other dish.
Pro Tip: Crush pork rinds in a food processor or with a rolling pin until they resemble bread crumbs. Add a bit of grated Parmesan or herbs for extra flavor.
Why Exactly Can’t You Eat Carbs in Keto?
Let's rewind a bit and break down why we have to restrict carbohydrates in a keto diet.
Simply stated, because of ketosis! The whole point of a keto diet is to prompt your body to use bodily fats instead of carbohydrates. To do that, you need to lower carbohydrate intake and increase the amount of healthy fats in your diet.
Typically, a keto meal plan consists of around 70-80% fat, 15-20% protein, and 5-10% carbohydrates. This balance shifts your body to rely on fat as its primary source of energy, which can boost fat burning, stabilize blood sugar levels, reduce cravings, and enhance mental clarity.
Beyond the swaps listed above, you can also depend on these keto alternatives to high-carb food items for healthy, low-carb choices:
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