Keto Diet Food Swap

Keto Diet Food Swaps Cheatsheet

Why did I write this Keto Diet Food Swaps Cheatsheet?

So you've decided to take the plunge and try (or have been trying) the Keto (also known as the Ketogenic Diet) because you've seen the results from your family and friends.

Or maybe you've read all about it, in this blog or somewhere else.

And now, you're looking for some information on what foods are Keto compatible so that you could swap your food and satisfy your cravings...

If you're a BURGER LOVER - try this instead 

Bread and Buns

-Kale leaves
-Lettuce leaves
-Thick sliced cucumbers
-Roasted Portobello mushroom caps (my favorite)
-Napa or Chinese 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 1x1 squares, place on parchment paper and microwave for 60 seconds or until crispy 


-Almond flour or coconut flour crackers

-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 cup


Hash Browns

-Use spaghetti squash instead of potatoes, fry up as usual

Save 18 grams of carbs per cup


Potato Salad

-Use softened cauliflower chunks instead of potatoes

Save 20 grams of carbs with each 1-cup serving



-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

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 

Egg frittatas

-Cream cheese pancakes

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 Ω cup of white flour



-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



-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

-Cucumbers, raw zucchini, celery and carrots

Save 6 or more grams of carbs per 5 crackers



-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

Save a minimum of 56 grams of carbs in a 1-cup serving



-Crushed fresh tomatoes

Save 4 grams of sugar per tablespoon


Pizza Crust

-Portobello mushroom cap

-Cauliflower Pizza Crust

-Coconut flour pizza crust

Save a minimum of 16 grams per 2 slices of crust




-Sushi cut and hand rolls without rice

-Cut rolls wrapped in cucumber without rice

Save 26 or more grams of carbs in each roll



-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

-Almond flour cookies and muffins

-Chocolate and flan layered mini cakes

-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




-Heavy whipping cream

Save 13 grams of carbs per cup


High Carb Fruit





Save 25 plus grams per fruit