Spaghetti, bread, pancakes, pizza – you in all probability thought these meals had been off limits on a low-carb weight loss program however with our simple ingredient swaps, you may nonetheless fulfill these cravings whereas consuming fewer carbohydrates and a extra vibrant array of greens. These satisfying replacements can even provide help to in your method to your five-a-day.
So whether or not you’re following a keto weight loss program or just trying to in the reduction of on carbs, attempt our more healthy variations of comforting dishes, equivalent to keto pancakes, aubergine bake and tuna lettuce wraps.
Want extra inspiration? Take a look at our low-carb recipes, all of which comprise lower than 10g of carbohydrate per serving.
All the time communicate to your GP or healthcare skilled earlier than beginning a brand new dietary regime and skim our information to the ketogenic weight loss program.
Swap 1: Almond flour as an alternative of standard wheat flour
For those who’re chopping again on carbs, almond flour is a superb choice to have in your kitchen. Constructed from floor blanched almonds, it’s a excessive protein, naturally gluten-free flour that’s generally utilized in desserts, bakes, brownies, falafel and extra. Look out for recipes which name particularly for almond flour, equivalent to our keto pancakes. For those who’re changing wheat flour with almond, a straight-swap 1:1 ratio ought to produce nice outcomes.
Test our helpful information for the most effective flour substitutions, together with oat, chickpea and quinoa.
Swap 2: Nuts as an alternative of bread croutons
You may solely eat croutons in small quantities however they’re made out of toasted bread, which suggests they’re bursting with carbohydrate. Subsequent time you’re making ready a salad, add crunch utilizing nuts as an alternative. Nuts are nice for a satisfying topping that’s wealthy in vitamins and good fat, however low in carbs.
Spinach & walnut salad with blue cheese dressing
Learn up on the well being advantages of walnuts.
Swap 3: Cauliflower rice as an alternative of rice
Blitzing chunks of cauliflower in a meals processor couldn’t be simpler and so they take simply seconds to grow to be granular-like rice or couscous. Subsequent, microwave for seven minutes to cook dinner via – that’s lower than half the time it takes to boil typical rice.
When you’ve got a number of further minutes, attempt spreading the grains out on a baking tray, add a splash of olive oil and roast for 12 minutes. This intensifies the flavour and the rice turns into fluffier.
Take a look at our information on one of the best ways to cook dinner cauliflower rice for extra concepts.
Swap 4: Courgetti as an alternative of spaghetti
That is significantly good in summer season when courgettes are in all places. You may make the ‘noodles’ with a spiralizer when you’ve got one, a julienne peeler should you don’t, or just make thick ribbons along with your vegetable peeler for tagliatelle-style ribbons.
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Courgetti and different vegetable ribbons work rather well when mixed with pasta spaghetti too, so should you’re aiming to up your veg rely, why not serve your bolognese with half pasta spaghetti and half courgetti for a vibrant change?
Discover out make courgetti and browse our courgetti recipes. Or take a look at our 10 new methods to make use of your spiralizer.
Swap 5: Vegetable ribbons as an alternative of pasta
Exchange your common wheat pasta with ribbons of root veg and toss in a wealthy and hearty sauce. With our duck ragù, we use shavings of flippantly cooked swede together with pappardelle pasta – it’s scrumptious.
For those who’re fortunate sufficient to pay money for spaghetti squash (out there in some veg field schemes or farmers’ markets), it is a nice various to courgetti. You don’t want a spiralizer or perhaps a peeler; simply minimize the squash in half, scrape out the seeds and bake for 45 minutes to 1 hr till tender, then pull out the naturally forming spaghetti-like strands utilizing a fork.
Duck ragù with pappardelle & swede
For extra wholesome pasta inspiration, take a look at our finest recipes.
Swap 6: Cauliflower pizza as an alternative of pizza dough
Right here’s a neat trick: combine cooked cauliflower rice with egg and floor almonds, form right into a pizza base on a baking tray, warmth within the oven for about 15 minutes, add your alternative of toppings, then end baking. It is a nice various to wheat flour-based pizzas. And, since there’s no want for kneading or proving, it’s faster too.
Searching for extra methods to make use of cauliflower? We’ve got scrumptious curries, salads, soups and extra.
Swap 7: Butternut squash wedges as an alternative of chips
Caught in a rut with spuds? Butternut squash is the reply. It makes scrumptious thick-cut chips or wedges and so they’re significantly tasty when coated with flavourful spice mixes. Strive including za’atar or dukkah for a extra unique flourish to your meal.
Get the recipe: Dukkah-crusted butternut squash wedges
We’ve got heaps extra flavoursome butternut squash recipes so that you can attempt.
Swap 8: Sliced aubergine or courgette as an alternative of lasagne sheets
Slice aubergines or courgettes lengthways and use rather than conventional lasagne sheets. When you make the filling and sauces, brush the aubergine or courgette slices with a bit oil and bake within the oven for 10-Quarter-hour earlier than layering. This can stop any extra water leaking into your bake whereas it’s cooking.
Take advantage of courgettes and aubergines with our scrumptious veggie bake recipes.
Swap 9: Lettuce wraps as an alternative of tortilla wraps
While you’re in search of one thing a bit lighter, attempt contemporary and crunchy lettuce leaves rather than common wheat wraps. They make a surprisingly good substitute and could be stuffed with every kind of scrumptious flavour mixtures. We like seared tuna fillet with avocado, capers and tomatoes – why not give it a attempt?
We’ve got extra lettuce wrap recipes for low-carb lunches and dinners.
Swap 10: Cloud bread as an alternative of standard bread
Cloud bread is nearly completely made out of eggs and tastes not dissimilar to a soufflé omelette. Nevertheless, baked in little mounds, it comes out wanting like halved bread rolls, which makes it supreme for sandwiches. Pop some into your lunchbox for a lighter various to an everyday sandwich, or for these days whenever you merely fancy a little bit of a change.
Discover tasty, filling concepts in our information on use cloud bread.
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