100 Low Carb Swaps Cheat Sheet

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Bread And Burger Buns
Kale leaves
Lettuce leaves
Thick sliced cucumbers
Roasted Portobello mushroom caps
Napa or Chinese cabbage
Save 18 plus grams of carbs per 2 slices of bread and 21 grams for each bun

Wraps
Lettuce
Kale
Cabbage
Save 32 to 43 grams of carbs in traditional wraps and tortillas

Spaghetti And Pasta
Spiral cut zucchini
Japanese shirataki noodles
Spaghetti squash
Kelp noodles
Save 37.3 grams of carbs for each 1 cup of pasta

Lasagna Noodles
Thick cut zucchini slices
Sliced eggplant
Save 21 grams of carbs by replacing just 2 noodles

Potato Chips/Crispy Salty Snacks
Kale or Spinach chips
– Wash and thoroughly dry veg, cut into pieces, drizzle with olive oil and sprinkle with seasoning salt, garlic, or parmesan cheese. Bake at 350F until edges are brown but not burnt, 10 to 15 minutes.
Crispy green bean fries
– Toss green beans in oilive oil in a large bowl, add salt, and optional garlic, parmesan cheese or parika and toss to coat. Place on parchment lined baking sheet and bake at 375 for 10 to 15 minutes or until crispy.
Almonds and walnuts
Crispy veggie sticks – Carrots, cucumber, celery, and jicama
Parmesan cheese crisps
– Place small piles of shaved parmesan on a non- stick pan, and fry until melted and chew, or longer for extra crispy
Pepperoni chips – Microwave on paper towels until crispy
American cheese crisps – Cut into 1×1 squares, place on parchment paper and microwave for 60 seconds or until crispy
Pickles
Almond flour or coconut flour crackers (recipes online)
Flax crackers (several brands have 1 gram per 6 crackers in various flavors)
Roasted seasoned seaweed (Asian section of supermarkets, online or in health food markets)
Save an average of 114 grams of carbs that are in 8 ounces of chips

Mashed Potatoes
Mashed cauliflower – Flavor with a little cheese, garlic, butter, or sour cream
Save 18 grams of carbs per ½ cup

Hash Browns
Use spaghetti squash instead of potatoes, fry up as usual
Save 18 grams of carbs per ½ cup

Potato Salad
Use softened cauliflower chunks instead of potatoes
Save 20 grams of carbs with each 1-cup serving

Tacos
Put all the fillings on a piece of kale or cabbage instead of tortillas
Save 23 grams of carbs in taco size tortillas

Buttermilk Pancakes
Almond flour pancakes (easy recipes online)
Save 20 grams of carbs in two buttermilk pancakes

Cereals And Breakfast Grains
Eggs any style
Cauliflower hash browns
Bacon and eggs or sausage and eggs
Breakfast sandwiches wrapped in a firm omelet instead of English muffin, bagels or breads, and stuffed with bacon, sausage, cheese etc.
Eggs with salsa and flax cracker with cream cheese
Bacon, onion and tomato wraps (wrapped in lettuce or kale)
Omelets with vegetables, meats, and/or cheese
Egg bakes and skillets with meats and veggies
Pancakes and waffles made with coconut or almond flour
Smoked salmon with cream cheese, tomatoes and onions
Smoked salmon scrambled eggs with chives and sour cream on top
Flax crackers and cheese
Deviled eggs
Deviled eggs with a shrimp on top
Green smoothie
Hard-boiled eggs cut in half with fresh guacamole and bacon on top
Flax crackers with peanut or almond butter and a few mashed berries or sugar free jam on top
Flourless egg and cottage cheese savory breakfast muffins (recipe online)
Egg frittatas (recipes online)
Cream cheese pancakes (recipe online)
Save 25 plus grams of carbs over cereals and other breakfast grains
Bread Crumbs
Almond flour
Coconut flour
Save 23 grams of carbs per half cup

White Flour
Almond Flour
Coconut flour
Nut crusting
– Crushed nuts make a great low carb coating for fish and chicken
Save about 40 grams of carbs in ½ cup of white flour

Croutons
Sliced nuts (almonds, walnuts, peanuts)
Real bacon bits
Baked crispy cheese broken up into small pieces
Crumbled flax crackers
Sunflower seeds
Save 15 grams of carbs per ounce

Crackers
Flax Crackers
Parmesan cheese crisps
– Place small piles of shaved parm on a non- stick pan, and fry until melted and chew, or longer for extra crispy
Almond flour or coconut flour crackers (recipes online)
Cucumbers, raw zucchini, celery and carrots
Save 6 or more grams of carbs per 5 crackers

Soda
Zero calorie flavored seltzers
Save 39 grams of pure sugar carbs in a 12-ounce serving

French Fries
Baked carrot sticks
Crispy green bean fries
Crispy turnip fries
Crispy daikon Fries
Crispy zucchini Fries
(recipes online for all above swaps)
Save a minimum of 56 grams of carbs in a 1-cup serving

Ketchup
Crushed fresh tomatoes
Save 4 grams of sugar per tablespoon

Pizza Crust
Portobello mushroom cap
Cauliflower Pizza Crust (recipes online)
Coconut flour pizza crust (recipes online)
Save a minimum of 16 grams per 2 slices of crust

Sushi
Sashimi
Sushi cut and hand rolls without rice
Cut rolls wrapped in cucumber without rice
Save 26 or more grams of carbs in each roll

Desserts
Blueberries, raspberries, or strawberries with heavy whipping cream
Sugar free Jell-O™ with heavy whipping cream
Milk shake with almond milk, cocoa powder, and nut butter
Sour cream with stevia and berries
Strawberry with almond or peanut butter
Atkins™ bars and shakes
Coconut-cashew chocolate truffles (recipe online)
Almond flour cookies and muffins (recipes online)
Chocolate and flan layered mini cakes (recipe online)
Strawberries dipped in sugar free chocolate
Strawberries dipped in sugar free caramel
Sugar free ice pops
Sugary Cocktails
Straight spirits (vodka, gin, whiskey) mixed with club soda or diet tonic
Wine

Milk
Heavy whipping cream
Save 13 grams of carbs per cup

High Carb Fruit
Strawberries
Blueberries
Raspberries
Cantaloupe
Save 25 plus grams per fruit