20 Keto Substitutes: Low Carb Swaps

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Riced Cauliflower Instead of Regular Rice

Riced Cauliflower Instead of Regular Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 large head cauliflower, florets cut
• 1 tablespoon olive oil
• 1/2 small onion, finely chopped
• 2 garlic cloves, minced
• 1/2 cup frozen peas and carrots (optional)
• 2 large eggs, lightly beaten
• 2 tablespoons tamari or soy sauce
• 1 teaspoon sesame oil
• 2 green onions, sliced to finish

Instructions

1. 1. Pulse the cauliflower florets in a processor until they resemble grains of rice.
2. 2. Heat olive oil in a skillet over medium heat and sauté onion and garlic until translucent.
3. 3. Add the cauliflower rice and cook 4–6 minutes until tender but still bright.
4. 4. Push the cauliflower to the side; pour in the beaten eggs and scramble until almost set, then stir into the cauliflower.
5. 5. Stir in peas and carrots (if using) and tamari; cook 1–2 minutes more.
6. 6. Finish with sesame oil and green onions; adjust seasoning to taste.

2. Almond Flour Instead of Wheat Flour

Almond Flour Instead of Wheat Flour is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 1/2 cups almond flour
• 3 large eggs
• 1/4 cup melted butter
• 1/4 cup erythritol powder
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1 teaspoon vanilla extract
• Optional: 1/2 cup blueberries or sugar-free chocolate chips

Instructions

1. 1. Preheat oven to 350°F (175°C) and line a 4-c muffin tin or set up a loaf pan for 1 loaf.
2. 2. In a bowl, whisk together the almond flour, baking powder, and salt.
3. 3. In another bowl, whisk eggs, melted butter, erythritol, and vanilla until smooth.
4. 4. Combine wet and dry ingredients until just blended.
5. 5. Divide batter into 4 muffin cups (or pour into loaf pan).
6. 6. Bake 18–22 minutes for muffins or 40–50 minutes for loaf, until a toothpick comes out clean.
7. 7. Cool completely before serving.

3. Zucchini Chips Instead of Potato Chips

Zucchini Chips Instead of Potato Chips is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 medium zucchini
• 1 tablespoon olive oil
• 1/4 cup grated parmesan cheese
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Optional: pinch of paprika or dried herbs

Instructions

1. 1. Preheat oven to 425°F (220°C) and line a large baking sheet with parchment.
2. 2. Slice zucchini into very thin rounds (about 1/8 inch thick).
3. 3. Toss slices with olive oil, salt, pepper, and paprika (if using).
4. 4. Arrange in a single layer and sprinkle with parmesan.
5. 5. Bake 10–12 minutes, flip, then bake another 4–6 minutes until crisp and edges are browned.
6. 6. Remove from oven and cool briefly on a rack before serving.

4. Pork Rinds Instead of Bread Crumbs

Pork Rinds Instead of Bread Crumbs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 boneless, skinless chicken tenders or 1 lb (450 g) chicken breast strips
• 1 cup pork rinds, finely crushed
• 1/2 cup grated parmesan cheese
• 2 eggs, beaten
• 1 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and pepper to taste

Instructions

1. 1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment.
2. 2. Set up a dredging station: eggs in one bowl; pork rind–parmesan mixture with garlic powder, paprika, salt, and pepper in another.
3. 3. Season chicken lightly with salt and pepper.
4. 4. Dip pieces in eggs, then coat with the pork rind mixture, pressing to adhere.
5. 5. Place on the sheet and bake 15–20 minutes, turning once, until crisp and the internal temperature reaches 165°F (74°C).
6. 6. Rest 5 minutes before serving.

5. Erythritol Sweetener Instead of Sugar

Erythritol Sweetener Instead of Sugar is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 1/2 cups almond flour
• 1/4 cup erythritol powder
• 1/4 cup melted butter
• 1 large egg
• 1 teaspoon vanilla extract
• Zest of 1/2 lemon
• Pinch of salt

Instructions

1. 1. Preheat oven to 350°F (175°C) and line a baking sheet.
2. 2. In a bowl, whisk together almond flour, erythritol, and salt.
3. 3. In another bowl, whisk melted butter, egg, and vanilla until smooth.
4. 4. Combine wet and dry ingredients to form dough.
5. 5. Stir in lemon zest.
6. 6. Scoop 12 dough portions onto the sheet and flatten into rounds.
7. 7. Bake 10–12 minutes until edges are lightly golden; cool on rack.

6. Portobello Mushroom Instead of Burger Buns

Portobello Mushroom Instead of Burger Buns is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large portobello mushroom caps, cleaned and stems removed
• 2 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• 1 tablespoon balsamic vinegar (optional)
• Salt and pepper to taste

Instructions

1. 1. Preheat a grill or grill pan to medium-high heat.
2. 2. Rinse mushrooms, pat dry, and brush both sides with the oil mixture (garlic, salt, pepper; add balsamic if using).
3. 3. Grill 3–4 minutes per side until tender and nicely marked.
4. 4. Use two mushroom caps per burger as buns, filling with your preferred patty and toppings.
5. 5. If not grilling, finish under a hot broiler for 2–3 minutes to set the shape.

7. Keto Bread Instead of Regular Bread

Keto Bread Instead of Regular Bread is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups almond flour
• 2 tablespoons psyllium husk powder
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 4 large eggs
• 1/4 cup melted butter
• 1/2 cup warm water

Instructions

1. 1. Preheat oven to 350°F (175°C) and grease a small loaf pan or line with parchment.
2. 2. In a bowl, mix almond flour, psyllium, baking powder, and salt.
3. 3. In another bowl, whisk eggs and melted butter; add warm water.
4. 4. Combine wet and dry ingredients until a thick batter forms; let rest 1–2 minutes to hydrate.
5. 5. Pour into loaf pan and smooth the top.
6. 6. Bake 40–50 minutes until a toothpick comes out clean; cool completely before slicing into 8–10 slices.

8. Rutabaga Fries Instead of Potato Fries

Rutabaga Fries Instead of Potato Fries is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 large rutabaga, peeled and cut into fries
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. 1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment.
2. 2. Toss rutabaga fries with olive oil, paprika, garlic powder, salt, and pepper.
3. 3. Spread in a single layer and bake 20–25 minutes, flipping once, until crisp and golden.
4. 4. Serve immediately with your favorite dip.

9. Cheese Crisps Instead of Regular Chips

Cheese Crisps Instead of Regular Chips is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups shredded cheddar cheese (or other sharp cheese)
• 1/4 teaspoon paprika or chili powder (optional)
• Pinch of salt

Instructions

1. 1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment.
2. 2. Place small mounds of shredded cheese on the sheet, spacing apart; flatten slightly.
3. 3. Bake 6–8 minutes until edges are browned and centers are crisp and set.
4. 4. Remove and cool on a rack until crisp; store in an airtight container.

10. Lettuce Leaves Instead of Tortillas

Lettuce Leaves Instead of Tortillas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 8 large romaine lettuce leaves
• 1 lb chicken breast, diced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup diced tomatoes
• 1/2 cup red bell pepper, finely diced
• 1/2 cup corn kernels
• 1 avocado, diced
• Fresh cilantro leaves for garnish
• Lime wedges for serving

Instructions

1. 1. Prepare the filling by heating olive oil in a large skillet over medium heat and sautéing the garlic for 30 seconds.
2. 2. Add the chicken and cook until opaque and cooked through; stir in chili powder, cumin, paprika, salt, and pepper for about 1 minute to wake the spices.
3. 3. Add diced tomatoes, red bell pepper, and corn; simmer 3-5 minutes until vegetables are tender and flavors meld.
4. 4. Transfer the filling to a bowl and arrange the lettuce leaves on a platter for wrapping.
5. 5. Fill each leaf with some of the chicken mixture, then top with avocado and cilantro. Serve with lime wedges.

11. Zucchini Noodles Instead of Regular Pasta

Zucchini Noodles Instead of Regular Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 medium zucchini, ends trimmed and spiralized into noodles
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1 lb shrimp, peeled and deveined
• 1/4 cup grated Parmesan cheese (optional)
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Instructions

1. 1. Spiralize the zucchini and pat dry with a towel to remove excess moisture; set aside.
2. 2. In a large skillet, heat olive oil over medium heat and sauté garlic until fragrant, about 30 seconds.
3. 3. Add shrimp and cook until pink and opaque, about 2-3 minutes; season with salt and pepper.
4. 4. Add cherry tomatoes and cook 1-2 minutes until just softened.
5. 5. Add zucchini noodles and toss; cook 2-3 minutes until just tender; do not overcook.
6. 6. Remove from heat, sprinkle with Parmesan and basil; adjust seasoning and serve immediately.

12. Mashed Cauliflower Instead of Mashed Potatoes

Mashed Cauliflower Instead of Mashed Potatoes is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 large head cauliflower, cut into florets
• 2 tablespoons unsalted butter
• 1/4 cup milk or cream
• 2 cloves garlic, minced
• Salt and pepper to taste
• Chopped chives or parsley for garnish (optional)

Instructions

1. 1. Steam or boil the cauliflower florets until very tender, about 8-10 minutes.
2. 2. Drain well and transfer to a blender or use a potato masher; add butter and garlic.
3. 3. Add milk or cream and blend or mash until smooth and creamy.
4. 4. Season with salt and pepper to taste; garnish with chives or parsley if desired.

13. Coconut Flour Instead of Regular Flour

Coconut Flour Instead of Regular Flour is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1/2 cup coconut flour
• 4 large eggs
• 1 cup milk (dairy or non-dairy)
• 1 tablespoon honey or maple syrup
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 teaspoon vanilla extract
• 1 tablespoon melted butter or coconut oil, plus more for cooking
• Maple syrup for serving (optional)

Instructions

1. 1. In a bowl, whisk eggs, milk, vanilla, and honey until well combined.
2. 2. Stir in coconut flour, baking powder, and salt; let the batter rest 5 minutes to thicken slightly.
3. 3. Heat a lightly oiled skillet over medium heat; pour about 1/4 cup batter for each pancake.
4. 4. Cook until bubbles form on top and the edges look set, about 2-3 minutes; flip and cook another 1-2 minutes.
5. 5. Repeat with remaining batter; serve with desired toppings.

14. Fathead Pizza Crust Instead of Regular One

Fathead Pizza Crust Instead of Regular One is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups shredded mozzarella cheese
• 2 oz cream cheese
• 1/2 cup almond flour
• 1 large egg
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Pinch of salt
• Marinara sauce for topping (optional)
• Additional shredded mozzarella for topping (optional)
• Toppings of choice (vegetables, pepperoni, etc.) (optional)

Instructions

1. 1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment.
2. 2. In a microwave-safe bowl, melt mozzarella and cream cheese together in 30-second intervals until smooth; stir until combined.
3. 3. Stir in almond flour, egg, garlic powder, oregano, and salt until a cohesive dough forms.
4. 4. Place dough on the parchment and press into a circle about 12 inches (30 cm) in diameter.
5. 5. Bake for 10-12 minutes until the crust is lightly golden around the edges.
6. 6. Remove crust, add desired toppings, and bake an additional 6-8 minutes until cheese is melted and toppings heated.
7. 7. Slice into wedges and serve.

15. Almond Milk Instead of Regular Milk

Almond Milk Instead of Regular Milk is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup all-purpose flour
• 2 tablespoons sugar
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 cup almond milk
• 1 large egg
• 2 tablespoons melted butter
• 1 teaspoon vanilla extract
• Fresh berries and maple syrup for serving (optional)

Instructions

1. 1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. 2. In another bowl, whisk almond milk, egg, melted butter, and vanilla until smooth.
3. 3. Combine wet and dry ingredients; whisk just until combined; the batter may be slightly lumpy.
4. 4. Lightly grease a skillet and cook pancakes in batches, using about 1/4 cup batter for each.
5. 5. Cook until bubbles appear on the surface and edges look set; flip and cook 1-2 minutes more.
6. 6. Serve warm with berries and maple syrup if desired.

16. Dark Chocolate Instead of Milk Chocolate

Dark Chocolate Instead of Milk Chocolate is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 oz dark chocolate (70% cacao), chopped
• 3 large eggs, separated
• 1/2 cup heavy cream
• 2 tablespoons sugar
• Pinch of salt
• Whipped cream and fresh berries for serving (optional)

Instructions

1. 1. Gently melt the dark chocolate in a heatproof bowl over simmering water or in 30-second intervals in the microwave; set aside to cool slightly.
2. 2. Whisk the egg yolks with sugar until pale and thick; stir in the melted chocolate until smooth.
3. 3. In a separate bowl, whip the heavy cream to soft peaks.
4. 4. Gently fold the whipped cream into the chocolate mixture until well combined.
5. 5. In another clean bowl, beat the egg whites with a pinch of salt until stiff peaks; fold them into the chocolate mixture gently.
6. 6. Spoon into serving dishes and refrigerate for at least 1 hour to set.
7. 7. Serve with whipped cream and berries if desired.

17. Chopped Nuts and Seeds Instead of Granola

Chopped Nuts and Seeds Instead of Granola is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups plain Greek yogurt (or dairy-free yogurt)
• 2 tablespoons honey or maple syrup
• 1 teaspoon vanilla extract
• 1 cup mixed berries
• 1/2 cup chopped nuts and seeds (almonds, walnuts, pumpkin seeds, chia seeds)
• Shredded coconut for garnish (optional)

Instructions

1. 1. In a bowl, mix yogurt with honey and vanilla until smooth.
2. 2. Divide the yogurt among 4 serving glasses or bowls.
3. 3. Layer with berries and a portion of chopped nuts and seeds.
4. 4. Repeat layers and finish with a sprinkle of coconut if using.
5. 5. Serve immediately or refrigerate briefly.

18. Brazil Nuts Instead of Cashews

Brazil Nuts Instead of Cashews is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1/2 cup Brazil nuts, toasted
• 2 cups fresh basil leaves
• 2 garlic cloves
• 1/2 cup grated Parmesan cheese
• 1/2 cup extra-virgin olive oil
• Salt and pepper to taste
• 12 oz pasta (spaghetti or linguine), cooked al dente

Instructions

1. 1. Toast Brazil nuts in a dry skillet 2-3 minutes until fragrant; let cool.
2. 2. In a food processor, combine basil, garlic, toasted Brazil nuts, and Parmesan; pulse until chopped.
3. 3. With the processor running, slowly stream in olive oil until a smooth pesto forms.
4. 4. Season with salt and pepper to taste.
5. 5. Toss the pesto with hot cooked pasta until evenly coated.
6. 6. Serve with additional Parmesan if desired.

19. Spaghetti Squash Instead of Pasta

Spaghetti Squash Instead of Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 medium spaghetti squash
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 1 teaspoon dried oregano
• 1/4 cup fresh basil leaves, torn
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

Instructions

1. 1. Preheat oven to 400°F (205°C). Cut the spaghetti squash in half lengthwise and scoop out seeds.
2. 2. Brush cut sides with olive oil, place cut-side down on a baking sheet, and bake 40 minutes until tender.
3. 3. Use a fork to scrape the flesh into spaghetti-like strands.
4. 4. In a saucepan, sauté garlic in a drizzle of olive oil for 1 minute, then add crushed tomatoes and oregano; simmer 8-10 minutes.
5. 5. Stir in fresh basil and season with salt and pepper.
6. 6. Toss the spaghetti squash strands with the sauce and top with Parmesan if desired.
7. 7. Serve hot.

20. Cauliflower Crust Instead of Regular Pizza Crust

Cauliflower Crust Instead of Regular Pizza Crust is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 medium head cauliflower, cut into florets (about 4 cups riced)
• 1 large egg
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated parmesan cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt

Instructions

1. 1. Preheat oven to 425°F (220°C) and line a large baking sheet with parchment.
2. 2. Break the cauliflower into florets and pulse in a processor until it resembles rice.
3. 3. Transfer to a microwave-safe bowl and microwave 4–5 minutes until softened, then let cool slightly. Use a clean towel to squeeze out as much moisture as possible.
4. 4. In a bowl, mix the cauliflower with the egg, mozzarella, parmesan, garlic powder, oregano, and salt until a cohesive dough forms.
5. 5. Transfer the dough to the parchment and press into a round about 12 inches in diameter and 1/4 inch thick; trim edges for even shape.
6. 6. Bake the crust 12–15 minutes until edges are golden and the center is set. Remove from oven.
7. 7. Add sauce, toppings, and cheese if desired, then bake an additional 8–10 minutes until cheese is melted.
8. 8. Let the crust rest for 5 minutes before slicing into 4 servings.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.