10 Easy Low Carb Substitutions for Common High Carb Foods

Ask most people just starting out on a low carb or LCHF diet what they find most difficult and most of them will say they have trouble giving up starches such as bread, rice and pasta.

To succeed at eating LCHF, losing weight and improving your health you need to permanently remove these starchy non-nutritious, high carb, high glycemic, high calorie, non-nutritious and addictive foods from your diet. Foods containing gluten such as wheat flour and bread are also highly addictive, and so eating them will make you hungrier and worse, will also block the absorption of healthy nutrients in your gut – exactly what you don’t want if you’re cutting back on the amount of food you’re eating.

The key to successfully eliminating these high carb, starchy foods from your diet is to substitute them with low carb replacements that simulate their texture. After doing this for a few weeks, we promise you that you will no longer crave them!

Here’s a list of our favorite substitutions that will save you a ton of carbs and calories. Now there’s never an excuse to use any high carb starches or sweeteners!

  • Replace rice with riced cauliflower. Simply, process raw cauiflower in a food processor until it resembles rice grains and then stirfry the cauliflower ‘rice’ in a large pan with a few tablespoons of melted expeller pressed cocont oil or butter for a minute, pour in 1/4 cup water or stock, season with salt and pepper, lower the heat, cover and cook for 5-7 minutes.  Serve with stirfries, curries, thai food, risottos or add to soups to replace the rice.
  • Replace bread, buns and scones with those made with blanched almond flour. See our first cookbook for some great bread and scone recipes.
  • Replace mashed potatoes with creamed or mashed cauliflower. Roast cauliflower florets in butter or expeller pressed coconut oil, then puree with cream and a little more butter. Add a touch of truffle oil for a special treat.
  • Replace wheat crackers with almond flour crackers or cheese crisps. See our famous Cheese and Sea Salt Crackers below in our first  cookbook and our fabulous Asiago, Sage and Pinenut Crackers in our second cookbook.

Cheddar Cheese n' Onion Crackers

  • Replace cakes, quick breads, muffins and cupcakes made with wheat flour and sugar with similar items made with almond flour, coconut flour and use erythritol as a sweetener.
  • Replace pasta with “Zoodles” (Zucchini noodles) or Spaghetti Squash.
  • Replace pie crusts made with wheat flour or regular cookie crumbs with pie crusts made from blanched almond flour. 
  • Replace sugar and honey in recipes with powdered erythritol. For a brown sugar flavor add a touch of molasses too (just 1/4- 1/2 tsp will work wonders!)
  • Thicken casseroles, stews, and sauces with egg yolks instead of flour. Simply temper a yolk or two with a little of the warm liquid from whatever you’re making and stir back into the dish to thicken. Do not re-boil!
  • Replace ‘breadcrumbs’ in meatloaves and breading recipes with almond flour or crumbled almond flour biscuits. So easy!
  • Make pizza crusts from riced cauliflower. See our awesome pizza crust recipe in our first cookbook


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