Sometimes you’re just craving some potatoes, noodles, pasta, garlic bread or rice – we get it!! It happens to all of us!
Here’s my top 20 list of my favourite low carb substitutes that are great to have on hand and are really are just as good as the real thing, plus they’re a lot healthier and low in carbs – and perfect for dinner!
When you feel like mashed potato…
To make, wash and cut up a cauliflower (or use frozen cauliflower, I love this stuff!)
Boil in a pot of boiling water for about 10 minutes or until the cauliflower is soft when you stick a fork in it.
Drain well, and puree the cauliflower using a stick blender to a mash consistency. Add a pinch of salt and stir in a teaspoon of butter for extra flavour!
If you want croutons to throw on your soup or salad…
Make these Low Carb Croutons! You could even bake a batch and freeze them, taking them out and whacking in the oven as you need them! Our bread lasts for 3 months in the freezer. Top your soups or mix through your Caesar salad!
Low Carb, High Protein Croutons
A great way to add a Protein punch to your favourite salad! You can whip these up in a few minutes and enjoy ...VIEW THIS RECIPE
What about pasta night?
Try courgetti or zucchini noodles instead!
It really is more filling and satisfying than it sounds! The flavour is all in the sauce. When you next make up a bolognese (or a simple tomato sauce or pesto), try zucchini instead!
You’ll need a julienne peeler (which you can pick up from most kitchen stores or online for pretty cheap), or if you don’t have one, make fettuccini with a simple potato peeler! You can also do this with a spiraliser, which gives a great result! Or, you can buy the spiralised zucchini in a packet from the supermarket if you want the convenience!
Wash your zucchini first and use the peeler to make strips, going around the outside of the zucchini. You’ll be left with the inside, which I grate up and add to the sauce (it will just melt in the sauce and add flavour and nutrients!) or save to add to your next omelette or frittata.
To cook, heat a pan with a little drizzle of olive oil and cook for about 5 minutes until the zucchini has softened. Add a pinch of salt after cooking. You can discard any liquid that has come out of the zucchini, but I like to just keep it and mix it through the sauce, even if it makes it a bit watery. Once you’ve cooked the zucchini, mix through your favourite pasta sauce and top with parmesan! Yum!
Feel like lasagne instead of pasta?
Low carb lasagne is actually pretty good!
Just swap out the lasagne sheets for slices of zucchini or eggplant! I usually roast the strips first for extra flavour, but you can use them raw, which is also a lot quicker.
Make the sauce as you normally would and layer it with slices of veggies in a baking dish and top with cheese!
Add garlic bread to go with your low carb pasta…
Try out Low Carb Garlic Bread! So good to munch on its own or paired with your courgetti, bolognese or low carb lasagne! Give it a go!
Low Carb Garlic Bread
YES IT IS FINALLY HERE. Low carb garlic bread. Just like Scott Pilgram, I could probably eat this forever. ...VIEW THIS RECIPE
Or are you into pizza?
Give our Protein Pizza a go if you haven’t already. It has less than 6g carbs for the WHOLE pizza! Top with all your fave pizza toppings, and it tastes just the same!
Low Carb Cheesy Pepperoni Pizza
Enjoy ??? pepperoni pizza without the carb coma with this awesome recipe using our new Protein Pizza Base ...VIEW THIS RECIPE
Want some focaccia to go with dips or to fill with cheese, meats and salads?
Give our Low Carb Protein Focaccia a go! Make it just the same way you would a loaf of bread but bake it in a square or rectangle tin instead of a high loaf so it is flatter!
If you’re craving crispy, crunchy fries or hot chips…
Try zucchini fries instead!
Cut the zucchini up into batons, dip them in egg wash (beat an egg and add a dash of milk), and then dip them into a low carb crumb, such as a mix of almond meal, lupin flakes and parmesan, then bake them in a hot oven until crispy and golden. ?
Baked veggie chips (radish, zucchini, carrot) with olive oil, salt and a dash of your favourite seasoning (I use paprika or rosemary) are also a great substitute to chips. OK, these aren’t quite the same as chips, but they’ll curb the salt craving and they’re MUCH healthier.
You could also make a tray of roast veggies such as baked pumpkin with olive oil and salt instead if you’re craving hot chips! Add some herbs, chilli, paprika, salt and olive oil – you’ll find they probably taste even better than greasy hot chips! While pumpkin is not technically low carb, it is lower in carbs than potatoes, and much healthier than greasy chips!
Want to try a noodle stir fry without the carbs?
They don’t taste like much and they’re a bit of an acquired texture, slightly chewy or rubbery and not quite like a soft noodle. BUT, they do soak up the flavour of the stir fry and are an awesome low cal, low carb substitute.
Try Slendier Slim Noodles or Chang Super Low-Cal Noodles which you can get at the supermarket. They can be a little smelly when you take them out of the packet, so you need to rinse them well, and you can even “dry roast” them in a pan or oven to remove the liquid which also removes the odour.
Or maybe you feel like rice instead?
Cauliflower rice is a great substitute!
Works really well on the side of a curry or stir fry, or mixed through to make fried rice.
Low Carb Fried Rice using Cauliflower Rice
I whipped up this Cauliflower Fried Rice for dinner a few nights ago and was honestly shocked at how good it ...VIEW THIS RECIPE
Give our Lower Carb High Protein P300 Protein Rice a go!
It’s made with a blend of lupin and black and brown rice, and has 60% less carbs than normal rice but has a similar, nutty texture to brown rice!
Try our High Protein Fried Rice recipe or Chilli Con Carne!
High Protein Fried Rice
High Protein Fried Rice is a really easy and veggie-packed dinner or lunch that can be made ahead. Replacing ...VIEW THIS RECIPE
Chilli Con Carne with P300 Protein Rice
This delicious Protein Rice Chilli Con Carne recipe is loaded with 42.4g of protein. With all the rich, spicy...VIEW THIS RECIPE
What about crumbed chicken or fish without the breadcrumbs?
Low Carb Crumbed Chicken with P300 Protein Rice
There are lots of ways to make chicken and rice – oven baked, pan fried, poached, steamed, slow cooked, or ...VIEW THIS RECIPE
If you have a hankering for Mexican…
Try our Mexican Burrito Bowl!
Mexican Beef Burrito Bowls with P300 Protein Rice
How good are burrito bowls? Make yours lower carb and higher protein with P300 Protein Rice. Top with tomato, ...VIEW THIS RECIPE
Or maybe you feel like tacos… ?
Try Low Carb Cheese Shells or Lettuce Cups. To make the Cheese Shells, just bake rounds of shredded cheese (such as parmesan or cheddar) until crisped up. Let them hang over a wooden spoon balanced on 2 mugs or cups, and they’ll form a crispy taco shape. Then fill them with taco mince, lettuce, tomato and sour cream!
I’ve been dreaming about a hearty home-cooked pie for a while…
Our Aussie Meat Pies stack up, with a buttery low carb pastry made using our Protein Bread and almond meal instead of high carb pastry. Filling, healthier and won’t mess with your sugar levels!
Aussie Meat Pies
This is our version of the classic Aussie meat pie that are low carb! These pies are super delicious with a ...VIEW THIS RECIPE
Or if you don’t want to fuss around with making your own pastry…
Try a delicious Shepherd’s Pie which has cauliflower mash and cheese on top!
Luke's Keto Shepherd's Pie
I had a hankering for Shephard's Pie recently but not wanting to dive headfirst into a carb coma I decided to ...VIEW THIS RECIPE
When you’re after a mac & cheese hit…
Try cauliflower cheese! It is seriously so good and really easy to make! Perfect as a side for the family meal or a comfort dish on its own!
The perfect low carb substitute to Mac and Cheese! Serve with a steak and greens for the perfect meal, or ...VIEW THIS RECIPE
Just par-boil the chopped cauliflower, and make a cheesy sauce with cream and cheese, salt and pepper. you can even fry some bacon then add the cream and cheese! Pour over the cauliflower and bake! Yum!
Fancy a burger?
They can be just as good without the bun! Try a Naked Burger with heaps of salad, using a lettuce leaf to hold the burger.
Or, if you really want the bun, try our Low Carb Burger recipe using our Protein Bread a go! Check out our Sliders or Cheeseburger recipe!
Mini sliders with a whopping 27.1g protein! These mini Aussie Burger sliders are a perfect addition to a ...VIEW THIS RECIPE
High Protein, Low Carb Cheeseburger Buns
Enjoy all of the Protein ? all of the taste with almost none of the carbs 🙂 ??? I whipped up these ...VIEW THIS RECIPE
Or maybe you want a hot dog?
Something kids love (and the big kids too!) Everyone will be happy for this easy mid-week meal or perfect easy weekend barbecue lunch or dinner!
Just make Low Carb Rolls with our Protein Bread, sizzle up some sausages and top with cheese and sauce. Yum!
Protein Hot Dogs
These Protein Hot Dogs have about 40g protein and about 9g carbs per serve! A super filling and easy meal that...VIEW THIS RECIPE
Craving a meatball or chicken sub?
Use our Protein Bread as the sub, and pack with saucy meatballs, or even wrap this Low Carb Chicken Parmigiana around some Low Carb Bread! Yum!
Low Carb Chicken Parmigiana Sandwich
Chicken Parmigiana is my favourite pub food! But it's also really easy to make at home as a low carb, high ...VIEW THIS RECIPE
Instead of a wrap…
Use a lettuce leaf! OK it doesn’t sound as good as a wrap, but it’s what you put in it that makes it taste good!
If you desperately want a wrap, try a lower carb wrap such as the Freedom Foods Barley Wraps, Mission Low Carb Wraps or Helga’s Lower Carb Wraps or even the thinner Mountain Bread, which you can pick up from Coles or Woolies.
Savoury muffins or zucchini fritters…without the carbs
Use our Savoury Muffin mix or Pancakes to make savoury muffins with anything you like, such as spinach & fetta, or pesto and olives. You can also make savoury pancakes with our Pancake Mix!
Cheesy Bacon & Broccoli Muffins
Bake up some low carb cheesy broccoli and bacon muffins using our savoury muffin mix! They're high protein, ...VIEW THIS RECIPE
Spinach and Feta Cheese Muffins
The golden recipe for our amazing new Savoury Muffin Mix are these scrumptious low carb Spinach and Feta ...VIEW THIS RECIPE
BBQ Meat Lover Protein Muffins
When you want all the flavours of your favourite Pizza, without the carbs. These BBQ Meat Lover Protein ...VIEW THIS RECIPE
Whatever you’re cooking for dinner, enjoy!!! ?
Let us know if you have any other ideas! ?
- I was diagnosed with type 1 diabetes around the time I was finishing a journalism degree in my early 20s. I have followed a low carb diet for the past couple of years after the standard dietary advice of a low GI diet wasn’t working with my blood sugar levels. If I’m not cooking a low carb creation, I’m probably at a farmer’s market, doing yoga or going for a park run, attempting hip-hop dance, reading, writing or sketching! I love Aussie beaches, Italian culture, Spanish tapas and discovering new places through travelling. I like to keep on top of health news and follow what’s happening in the low carb space, so feel free to follow me on Twitter or Instagram @kathyskantzos for my latest insights.