Keto diet plan swaps can be really easy and simple to make when you have the right knowledge. When I first started Keto, I missed certain foods and needed advice on what to swap out.
Finding Keto alternatives that allow me and my family to eat the same tasty meals we previously had but with swaps was key to our success.
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Keto Diet Plan Swaps to Make Life Easier
Today I’m sharing some basic Keto swaps to make your life easier! I hope you find this useful.
Keto-Friendly Sugar Alternatives
Swapping sugar on keto can be one of the easiest things you do, or one of the more difficult. Why? Because it starts with mindset. Sugar alternatives don’t necessarily taste like sugar, so you’ve gotta set your expectations clearly on this one.
Don’t swap sugar for Stevia and expect it to taste the same. It’s just not going to happen, but that doesn’t mean you won’t enjoy sugar alternatives – especially once you get used to them.
Monk fruit is my favorite keto-friendly sugar alternative. It has zero calories and has no effect on blood sugar.
If you aren’t sure how much of a sweetener to use in place of sugar, check out KetoDietApp’s sweetener conversion chart.
Think about the amount of calories and carbs you’re saving by avoiding sugar, corn syrup, etc. That alone is enough motivation for me!
Keto-Friendly Pasta Alternatives
I like to use zucchini, squash, and other veggies to make “zoodles”. I use this spiralizer to make my zoodles, and I use them just how I would pasta noodles.
They only require a few minutes of cooking – or you can eat them raw, but I like to toss them in a little oil and fry them up in a wok or small frying pan before using them.
You may love this tasty recipe! – LOW CARB CHICKEN MEATBALLS AND ZOODLES
Shirataki noodles are a delicious pasta alternative! They’re not exactly like pasta noodles but they’re pretty close. They smell so bad though, so be sure to prepare them the right way.
Rinse the Shirataki noodles, then boil them for a few minutes. Next, pan fry them to get rid of as much of the water as possible so the noodles aren’t mushy.
This seems like a lot of extra work, but really it’s not – and it’s worth it to have delicious tasting noodles without the carbs.
Keto-Friendly Rice Alternatives
My favorite keto-friendly rice alternative is cauliflower. Before you groan or say “no”, give cauliflower rice a try – or another try.
When I first tried cauliflower as a replacement for potatoes in mashed potatoes, I was sorely disappointed.
I don’t know how anyone could say cauliflower is a good potato alternative (well, this recipe actually promises their cauliflower mash is delicious), but it is a rice alternative I actually enjoy eating.
Chop a head of cauliflower up into large chunks. Use a food processor to make your cauliflower rice, but don’t over process it or it will turn to mush.
Keep in mind that a head of cauliflower has 29g of carbs, so you don’t want to go wild and eat cups and cups of cauliflower rice in one sitting. It is still better than rice, which has 45g of carbs per cup.
Pssst… broccoli is another option for keto-friendly rice!
Keto-Friendly Flour Options
It seems like every baking recipe calls for flour, but obviously when you switch to the keto lifestyle you stop using regular flour. So, what do you replace it with? There are several flour swaps for the keto diet, so let’s talk about my favorite two.
Almond flour is one of the most popular keto flour choices. It’s easy to replace regular flour with almond flour in pretty much any recipe. Be sure to get almond flour that is blanched and very finely ground, or it will be gritty.
Macros: 6g protein, 6g carbs, 3g fiber, 14g fat in ¼ cup.
Similar in macronutrients, coconut flour is another keto-friendly flour option. I like Bob’s Red Mill. Another good option for coconut flour is Let’s Do Organic {amazon links}.
Baking with coconut flour can be difficult, but if you add eggs, it will help the coconut flour not be so dry and baking will be easier. If a recipe calls for coconut flour, it will probably call for eggs (or extra eggs) as well.
Coconut flour is perfect for baking muffins and desserts because of its flavor.
Macros: 4g protein, 16g carbs, 10g fiber, 4g fat in ¼ cup.
Swap regular flour for any of the flour options above to save tons of carbs (and add fat).
Macros in regular flour: 3g protein, 24g carbs, >1g fiber, >1g fat
Making the Right Swaps – Substitutes on the Keto Diet Plan
Look at protein, carb, sugar, and fat content before making a swap for keto. Some swaps may seem like healthy alternatives or safe for keto, but they aren’t. Always read ingredient lists! 🙂
You May Also Enjoy The Following Keto Posts:
15 Easy Keto Meals For Beginners
41 Delicious Keto Breakfast Recipes
31 Keto Lunch Ideas On The Go
51 Keto Desserts You Will Love
Easy Keto Breakfast Egg Muffins Recipe
Keto Italian Spaghetti Squash Boats
