When people are new to the ketogenic diet, they often wonder what type of foods they should and could eat while making the changes they need to make. Use the list below to get an idea of what replacements you can use on the ketogenic diet and what type of foods you could replicate while going the low-carb route. Scroll down to the bottom to get explanations on each section and recipes for each section. For a typical yogurt replacement, you can sub in full fat Greek yogurt, full fat cottage cheese, sour cream, or you can even make your own coconut milk yogurt.
Since on a ketogenic diet you have to keep your fat intake high, you want to be consuming whole eggs rather than egg whites. Instead of getting a huge burger with a pile of french fries on the side, try giving yourself a medium portion of steak that’s slathered full of butter.
If you’re looking to pinch some pennies and opt out of grabbing a juicy steak, that’s no problem either! Very closely relating to Thin and Crispy style pizza, a mozzarella and almond flour pizza crust will fool you into thinking you’re eating the real thing. You can still get a super crisp crust on chicken while keeping it moist and juicy on the inside. If you don’t feel like grinding up pork rinds, you can also use the skin on your chicken thighs as a crispy element in your chicken.
Also known as Zoodles, zucchini noodles are a great addition to any person’s plate that’s missing pasta as an entree. Alternatively, you can have super realistic pasta that almost mimics that of whole-wheat pasta. You probably wouldn’t believe me if I told you that you can make fried rice with cauliflower, but you surely can.
Give it a bit of soy sauce, bacon, egg, and a couple of vegetables thrown in there and you have yourself an extremely low-carb version of fried rice.
Instead of cracking out that crusted rye bread to make a sandwich with, take the initiative to switch over to something that’s a better option.
If you’re looking for a more realistic wrap, you can even try your hand at a flaxseed wrap or even a psyllium husk wrap. Lastly, if you need a bread replacement, you can always go the easy route and make some microwave bread. If you’re one of the lucky people that have a dehydrator, you can take serious advantage of it by dehydrating thin slices of vegetables overnight (normally 12 hours) to get crisp, perfect vegetables that you can eat as snacks.
Try to replace all soda and juice consumption with something that has no sugar or little sugar inside.
Water should be your go-to replacement for soda, and I don’t recommend drinking diet soda as it can bring back cravings for sweets.
Instead of adding sugar to your coffee, you can put a few drops of stevia in there to really sweeten it up. Instead of getting sugar filled cocktails, make a change to go after a low-carb alternative.
Although I do suggest cutting out diet soda completely, you can make an exception to this rule for when you’re drinking.
Ice cream can be made on a ketogenic diet, normally using eggs, cream, and some type of sweetener as the base of the custard. Cake is always something that people miss because it’s so easy to come by and pick up in the grocery store. Besides cakes, brownies definitely come second on that list of delicious treats that we want once we turn to a ketogenic diet. Even if you don’t want to go that route, you can even make pudding our of cottage or ricotta cheese.
Pie crust is usually a tough one to recreate, especially since you won’t be able to get that flaky and fluffy crust you might be used to with all-purpose flour.
Recently I did experimentation with a new pie crust and found an absolutely delicious crust using both almond flour and psyllium husk. They do take a bit of work and can be a bit finicky while cooking, but the end result is a perfectly delicious warm custard that is packed full of flavor. Although almond flour doesn’t get the same texture and rising ability as normal all-purpose flour, it’s a much healthier option and filled with delicious fats that can help us reach our nutrient goals for the day. Alternatives include coconut flour with added eggs, but keep in mind that the texture does change when you do this. Chewiness is definitely something we look for when we make dense cakes, breads, or mostly anything that’s a low-carb version of the real thing.
My absolute favorite way to add to that chewy texture is adding psyllium husk to the recipe. Flaxseed Meal is also another example of an ingredient used to give a slightly chewy texture.
As mentioned for the fried chicken, you can definitely use ground up pork rinds to get a breadcrumb type of effect. If you’d like an example of a breadcrumb crust that I’ve used before, check out my Keto Brussels Sprouts Au Gratin. Some of the studies over the last 20 years have shown us that margarine and vegetable oils are just plain bad for our health. Instead of getting that store-bought can of frosting that’s filled with sugar, food coloring, and trans fats – make your own! Sugar is definitely something we aim to get rid of on a ketogenic diet, but we do need those sweet treats every once in a while, so here’s a replacement. Erythritol alone can have a “cooling” sensation that can be unpleasant, but when you combine both together, it seems to negate the “bad” tastes from both and create a delicious sweetener that is 0 GI, natural, and perfect for almost everything you’ll need it for. The normal store-bought chocolate bars will be loaded with added sugar to give them a consumerist’s taste. With Baker’s chocolate, you’ll have to add a bit of extra sweetener to really take away from the bitterness of the Baker’s chocolate. Xanthan gum is a very well-known thickener that’s gaining popularity in cooking techniques such as molecular gastronomy.
Looking at that onion and deciding whether 14g of carbs is just too much for a single recipe?
Carb cycling might not seem terribly complex, especially compared to some diet plans, but it still requires work if you’re going to stick to it, especially over the long term. To help you reach your fitness goals and shed those extra pounds, here are seven creative low-carb recipes that will help you stick to your carb cycle diet. An almond coating gives low-fat, high-protein tuna steaks some extra crunch in this quick-cooking dinner recipe from Little Southern Life.


Directions: To prepare Brussels sprouts, add coconut oil to a saucepan and turn heat to medium-high. This spin on a traditional Tuscan soup replaces potato with cauliflower for a dish that retains its rich flavor without piling on the carbs. When served sans rice, a beef and broccoli stir fry is the perfect option for a quick, low-carb dinner. A grilled steak is served on a bed of healthy green and dressed with a delicious chimichurri sauce in this easy-to-make main dish salad. Hearty scallops are seared in butter and oil and then served on a bed of shallots and wilted greens cooked with thick-cut bacon in this recipe from A Spicy Perspective. A fried egg with prosciutto and asparagus is perfect for either a quick lunch or a simple dinner. Place several slices of prosciutto on each of four plates; arrange 4 spears asparagus on each.
Low-carb lunches are no problem when you bring a Tupperware of this spicy chicken salad with you to work.
When Jack Osbourne learned that he had multiple sclerosis, he investigated his options for managing the symptoms that accompany the condition. Jack Osbourne credited a low carb, high-fat ketogenic-style Paleo diet for helping him manage his multiple sclerosis and fueling his recent 70-pound weight loss. While I do have a food list for people on keto, it doesn’t cover everything and definitely doesn’t cover recipes or common foods people are always asking for. Not only does this make the diet or way of eating viable for long term use, but it makes it feasible for enjoyment, too! Pin, share, and tweet this to help out all of your friends doing keto and to spread the word about keto!
Get creative and add toasted nuts, a small amount of fresh berries (raspberries and blackberries are lowest carb), or your favorite spices. Try out chia seed pudding, flax granola sprinkled into coconut or almond milk, salted caramel pork rind cereal, or just assorted toasted nuts that are crushed and crispy. Protein consumption needs to be kept to a moderate amount, so making sure you aren’t eating pure protein normally helps with this.
Other options include bun-less burgers as a substitute that can replace even the crunchiest and softest bread out there. You can get creative and use vegetables (mainly portobello mushrooms) as the buns, or we can even use a low-carb hamburger bun that’s cooked in the microwave – easy peasy! Though there’s a ton of different pizza recipes out there, this one is definitely the best and most realistic. There’s a few ways to do this, but the best method I’ve found is by grinding up pork rinds in the food processor and adding parmesan cheese to the mix. Smother with alfredo sauce or make your own cream sauce and you have yourself a perfect ketogenic meal! This recipe, however, is inside of my cookbook (along with tons of other awesome recipes) which you can find here: Keto-fied!
It’s my all-time favorite food to be honest, but I’ve experimented and made some great low-carb renditions of this delicious sweet and sticky food.
I will admit that it’s not exactly the same as the real thing, but it certainly gets the job done and fills that hole in your stomach that you were just itching to fill. They’re super light and fluffy, can be mixed in with cheese, and hold up their own against the real thing. There’s a lot of options for low-carb tortillas in the store, but they’re generally packed full of gluten and may want to be avoided. From cabbage rolls to lettuce wraps, making wraps will be a simple process that you won’t have to worry about.
Both are fantastic alternatives to the store-bought low-carb wraps and both won’t include any gluten! You can easily make your own almond flour cookies – or mix it up by using different mixtures of “flours”.
Fat bombs get their name because they’re filled with fats – a delicious way to get those fats up in your diet, and enjoy doing it instead of just eating oil off of the spoon.
Just check out these chia almond butter squares (oooh, browned butter) or even a rich and tasty mug cake for one. Stick to drinking at least 3 litres of water a day, but try to aim for a full gallon a day. Stevia is a great sweetener and won’t increase your blood sugar levels – so it’s a perfect way to sweeten your morning coffee. This shouldn’t be done on a regular basis, but is a much better substitute than using full sugar soda or a fruit juice as a mixer. Or, if you want to get a bit more creative, check out this Avocado and Lime Sorbet – delicious! Using sugar substitutes, you can make some amazing flavored cheesecakes that will come out just as good, if not better, than regular cheesecake. You can easily make replacement brownies that you enjoy and feel no cravings for more afterward. Originally made in France, these super rich custards will be the perfect set piece for a dessert.
Almond flour works extremely way as a replacement for all-purpose flour, giving us cakey textures and by using eggs we can achieve the rising we’re looking for.
Keep in mind that psyllium is very absorptive, so extra liquids may be needed to combat this. Though I feel that it’s not as good as psyllium (it gives a slightly gelled texture), many people have used it successfully in place of psyllium. Grinding pork rinds in the food processor is definitely the preferred method here, as they get to a finer consistency and will crunch up well. Here, the pork rind crust crisps up and gives you a great change in texture as you’re eating. But saturated fats like butter and coconut oil are actually beneficial and on a ketogenic diet can help reduce cholesterol and blood pressure. Cream cheese and butter come together to create a rich and creamy frosting that really makes all of your cakes taste better. While erythritol does have sugar alcohols, they are not processed in the body – erythritol does not pass the blood barrier in the intestine during digestion and it passes through us mostly through urine. You want to go after the dark and unsweetened types where you can control the amount of sweetness the chocolate has (and control what type of sugar sub is going in). Although we can usually have a few berries here and there on a ketogenic diet without much negative impact, it’s usually best to avoid (especially in the beginning).


For example this tropical smoothie will taste just like you used fresh fruit juice to make, but you can keep it a secret that you didn’t. On days you work out the most, you eat a lot of healthy carbs, like whole grains or legumes. Boredom can easily set in if you always end up cooking a plain chicken breast and steamed broccoli for dinner on your low-carb days. For your vegetable side, Brussels sprouts are slowly cooked in coconut oil and balsamic vinegar until tender. After the meat is fully cooked and the onions are soft and translucent, use a little of the chicken stock to deglaze the pan, scraping up any bits that are stuck to the bottom of the pan.
Unfortunately, many recipes call for coating your meat and veggies in a sweet sauce made thickened with flour or cornstarch – not exactly what you want on a low-carb day. Add the broccoli, carrot, and onion and cook, stirring frequently, until the vegetables are tender-crisp. Add to the beef and vegetables and cook, stirring constantly until the sauce thickens, about 2 to 3 minutes. Blanching the asparagus for just a few minutes ensures that your vegetables are tender enough to eat but not limp and soggy. You save time on prep by using meat from a store-bought rotisserie chicken and a pre-shredded salad mix.
It’s quite easy to find a crunchy alternative to cereal (or just a replacement in general) so keep your eyes out and experiment for yourself to see which you like best.
My favorite though, is the Faux “Buckwheat” Pancakes that are made with almond flour and flaxseed meal. Two perfectly crisp, fall flavored waffles with a bright and creamy “icing” tucked in the middle. This will result in a fantastic crust all the way around your chicken, giving you perfect fried chicken. My two favorites definitely come out to be my Mock General Tso’s (featured in Keto-fied!) and Mock Sweet and Sour Chicken.
If you’re not lucky enough to have a dehydrator (like me), then you can easily make cheese chips in the oven and flavor them with your own spices! Tea comes in a variety of flavors that can help you get through the day if you get tired of water. Ketoproof coffee (or better known as bulletproof coffee) is a fantastic mix of coconut oil and butter in your coffee instead of the generic cream or milk. Be very careful with even reduced calorie mixers as often times they’ll be packed full of sugars. Avocado has a fantastic creamy texture that’s easily hidden or can even be accented to make your own delicious sorbet! Normally made with almond flour (or some mixture of different flours) you can have a delicious and airy cake, a dense and flavorful cake, or even cupcakes. Try your hand at these awesome mini key lime cheesecakes or even some raspberry cheesecake bites. Besides using almond flour and other mixtures of flours, you can actually make them out of avocado!
From avocado pudding to whipped cream pudding, there’s tons of ways you can replicate this delicious substance. Using almond flour or a mixture of flours, we can now have our pumpkin, lemon curd, or even meat pies! Impress your friends (even the non-ketogenic ones) and serve them something they’re sure to love! These fats are an absolute treat and can be used exactly the same way margarine or vegetable oil would be used. There are a number of alternatives you can use – my two favorites are Baker’s chocolate and dark chocolate. Cocoa powder is great for baked goods that you want to have an overall chocolate taste to – cakes, cookies, or even puddings. Replacing higher carb vegetables like fennel, celery, and onion (not to mention a myriad of other vegetables) with their dried counter-parts will be packed full of flavor and only require a small amount to bring a powerhouse of flavor to your dish. On less-intense training days, you limit carbs and focus on eating protein-rich foods and low-carb veggies. Press each tuna steak into the crushed almonds to coat, then flip and repeat on the other side. Using what you might think are strange ingredients (cue cauliflower), you get an absolutely delicious faux oatmeal. I even updated the sweet and sour chicken recipe so that it takes less time and comes out to be even crispier than before! You can make crackers from anything including flaxseed meal (featured in The RULED Book), chia seeds, or even almond flour to make your own homemade crunchy snacks with a delicious flavor of your own. There’s a variety of different smoothies you can make for a meal replacement or just as a snack. You might think that it sounds disgusting at first, but if you think about what butter is made out of – it’s pretty much just hardened cream.
Additionally, there are some low-carb chocolate alternatives you can buy in the store or online, but they run a pretty penny and don’t think it’s worth it in the long run. If you’re going with a higher quality (Dutch style) cocoa powder, make sure to keep in mind its strength. From an ice cream custard base, to your morning smoothie, and even to sauces, to get a thick and sticky consistency.
If you add too much, it will turn into a jelly type of consistency, which can be quite unpleasant. The carb-heavy days give you the energy you need to fuel your workouts, adherents say, while the low-carb days help you lose weight.
Once you melt it down and mix it all up using an immersion blender, you get a delicious coating of froth on the top of your mug o’ joe.
You won’t need to use as much as the typical recipe calls for, as it’s normally much stronger in taste.



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