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 leaves, cut into pieces, drizzle with olive oil and sprinkle with seasoned 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, parika or any spice 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 or shredded parmesan on a non-stick pan, and cook on both sides until melted and chew, or longer for extra crispy. Place on a plate to cool.
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 (about 1 gram of carbs per 6 crackers come in 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 (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 breakfast muffins (recipe online)
Egg frittatas (recipes online)
Cream cheese pancakes (recipe online)
Save a minimum of 25 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
Parmesan cheese crisps
Crumbled flax crackers
Sunflower seeds
Save 15 grams of carbs per ounce
Crackers
Flax Crackers
Parmesan cheese crisps
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/Beer
Straight spirits (vodka, gin, whiskey) mixed with club soda or diet tonic
Wine
Save a minimum of 15 grams of carbs per drink
Milk
Heavy whipping cream
Save 13 grams of carbs per cup
High Carb Fruit
Strawberries
Blueberries
Raspberries
Cantaloupe
Save a minimum of 15 grams per fruit