8 Easy Keto Swaps for Rice, Pasta, Bread and More
Most of what makes keto feel hard is the food you reach for without thinking. These eight swaps cover the usual ones. Save the list for your next shop.
Rice→cauliflower rice
Pulse cauliflower florets in a food processor until they look like rice, or buy it already riced. It works under curries, stir-fries and anything saucy.
Pasta→zucchini noodles
Spiralise a zucchini or buy ready-made zoodles. Warm them for just a couple of minutes so they stay firm instead of turning watery.
Potato chips→baked cheese crisps
Sliced cheese bakes into crisp chips in 8 to 10 minutes. Here are our 2-ingredient keto cheese chips.
Mashed potatoes→cauliflower mash
Steam or boil cauliflower until it is very soft, drain it well, then mash or blend it with butter and a little cheese or cream.
Tortillas→lettuce wraps
Large, sturdy leaves like romaine, iceberg or butter lettuce hold fillings well. Two leaves layered together are stronger than one.
Sandwich bread→cloud bread
Cloud bread is made from whipped egg whites folded into egg yolks and cream cheese, baked into soft rounds. For a single bun, try our keto burger bun for one.
Flour→almond flour
Finely ground almond flour is the most common keto baking flour. It doesn't behave exactly like wheat flour, so use recipes written for it rather than swapping it one for one.
Sugar→erythritol or allulose
Both are popular keto sweeteners. Their sweetness differs from sugar and from each other, so start with less and taste.
