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 leaves, cut into pieces, drizzle with olive oil and sprinkle with seasoned 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, parika or any spice 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 or shredded parmesan on a non-stick pan, and cook on both sides until melted and chew, or longer for extra crispy. Place on a plate to cool.

Pepperoni chips

Microwave on paper towels until crispy

American cheese crisps

Cut into 1×1 squares, place on parchment paper and microwave for 60 seconds or until crispy


Almond flour or coconut flour crackers (recipes online)

Flax crackers (about 1 gram of carbs per 6 crackers come in 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 ½ cup

Hash Browns

Use spaghetti squash instead of potatoes, fry up as usual

Save 18 grams of carbs per ½ 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 (recipes online)

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 breakfast muffins (recipe online)

Egg frittatas (recipes online)

Cream cheese pancakes (recipe online)

Save a minimum of 25 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 ½ cup of white flour


Sliced nuts (almonds, walnuts, peanuts)

Real bacon bits

Parmesan cheese crisps

Crumbled flax crackers

Sunflower seeds

Save 15 grams of carbs per ounce


Flax Crackers

Parmesan cheese crisps

Almond flour or coconut flour crackers (recipes online)

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

(recipes online for all above swaps)

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 (recipes online)

Coconut flour pizza crust (recipes online)

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
(recipe online)

Almond flour cookies and muffins
(recipes online)

Chocolate and flan layered mini cakes
(recipe online)

Strawberries dipped in sugar free chocolate

Strawberries dipped in sugar free caramel

Sugar free ice pops

Sugary Cocktails/Beer

Straight spirits (vodka, gin, whiskey) mixed with club soda or diet tonic


Save a minimum of 15 grams of carbs per drink


Heavy whipping cream

Save 13 grams of carbs per cup

High Carb Fruit





Save a minimum of 15 grams per fruit