17 Of The Best Low-Carb Food Swaps

Kathryn Danzey, wellness expert and founder of Rejuvenated

SWAP: Fruit smoothie
FOR: Protein smoothie

“If you love a morning smoothie but want to avoid the sugar and carb content, switch to a plant-based protein drink. Pea protein in particular will keep you fuller for longer, reduce appetite and promote healthy blood sugar levels. Mix with water or non-dairy milk and throw in a few berries and veggies.”

SWAP: Pasta salad
FOR: Mason Jar salad

“If you love a pasta salad but are trying to cut back on the carbs, consider a Mason Jar salad, which is a great way to introduce veggies and protein. Simply add your favourite dressing at the bottom and then layer with some veg and top with protein-rich pulses and beans. Top with some chicken or a boiled egg.”

SWAP: High-carb sandwiches
FOR: Frittata

“A frittata is just as easy to make as a sandwich, and is a great way to increase your intake of protein and healthy fats. Beat six eggs with some seasoning, add peppers and feta and grill until cooked through. Make one on a Sunday afternoon and it’ll see you through the week.”

SWAP: Pizza
FOR: Meat-za

“Instead of using a wheat base, tightly pack ground meat, salsa, onions and spices into a pan as a base. Spread over shredded cheese and finely chopped bacon and place in the oven at 180-200°C for 30-40 minutes.”

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Kim Pearson, nutritionist and weight loss specialist

SWAP: White bread
FOR: Cru8 Paleo Keto Bread

“This bread is absolutely delicious and is gluten, wheat, dairy and refined-sugar free. It’s made from almonds, eggs, seeds and coconut flour, and slices really well. Try it toasted and topped with smashed avocado or your favourite nut butter for a low-carb snack or breakfast.”

SWAP: Banana
FOR: Berries

“Bananas contain around 20g carbs per 100g, the majority of which is sugar. Berries, on the other hand, are much lower in carbs and sugar, with blackberries containing only around 5g of sugar per 100g.”

SWAP: White rice
FOR: Cauliflower rice

“Used with dishes like Thai or Indian curry, which have flavoursome sauces, you'll hardly notice the difference. To make, simply break your cauliflower into florets and then grate on the larger-holed side of your grazer, or pulse in a food processor until the pieces are the right size. Once made (but before it's cooked) you can freeze cauliflower rice, too.”

SWAP: Pasta
FOR: Courgetti

“Courgetti works particularly well with a substantial sauce containing protein, such as Bolognese. If you don't have a spiraliser, use a vegetable peeler to create courgette ribbons instead.”

SWAP: Pizza bases
FOR: Lo-Dough bases

“Made primarily from fibre, Lo-Dough pizza bases contain around 90% less carbohydrates than traditional pizza bases. A typical pizza base contains around 450 calories and 90g carbs, while each Lo-Dough base has just 39 calories and 2g carbs.”

SWAP: Breadcrumbs
FOR: Ground almonds

“This works particularly well for homemade fish fingers or fish fillets. Combine the ground almonds with dried herbs and seasoning, and dip your fish in beaten egg and then coat in your almond crumb. Bake on the top shelf of the oven on a medium high heat until the fish is cooked through and the crumb is golden.”

SWAP: Taco shells
FOR: Lettuce leaf wraps

“You can keep the same tasty filling but reduce your carbohydrate intake by swapping the bread wrap or taco shell for gem lettuce leaves.”

SWAP: Lasagne sheets
FOR: Aubergine slices

“This is a super simple swap that will dramatically cut the carb content of your lasagne. It works well with both meat and vegan recipes. Trust me – you’ll hardly notice you’re missing pasta with this one.”

SWAP: Cereal bar
FOR: Pulsin Keto Bar

“Many healthy looking 'all natural' fruit and cereal based bars can be surprisingly high in sugar, so make sure to check the label before purchasing. I like Pulsin's Keto Bar as it's low in carbs while still satisfying a sweet tooth.”

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