5 Quick & Easy Low Carb Swaps
By: Julia Lott, MS, RD, LD, Fresh ‘N Fit Cuisine
Are you trying to eat less carbs? It can sometimes be tough trying to come up with healthy alternatives for foods with a high carb count. Here’s a list of some great substitutes! And trust me…you won’t even miss the carbs.
Spaghetti Squash or Zucchini Noodles
Spaghetti squash is a great substitute for pasta. 1 cup of spaghetti squash has 30 calories and 7 grams of carbs compared to pasta that has 220 calories and 43 grams of carbs. This substitute is not only low in carbs, but it’s also loaded with vitamins. It’s a great source of fiber, Vitamin C, and B Vitamins.
Cauliflower rice can be substituted for regular rice. The carbs in a cup of brown rice are 46 grams compared to only 5 grams per cup for cauliflower rice. To make it, all you need is a food processor to blend it until you reach the desired size; then throw it in the microwave for about 7 minutes. And if you’re not in the mood to actually make it, cauliflower rice is sold in the freezer section of most grocery stores.
Lasagna is so delicious, but it can be really high in carbs coming from the lasagna sheets. A great way to get the same delicious flavor without the calories and carbs is by switching it out with sliced eggplant instead. This easy swap can decrease the carbs by about 25 grams per serving!
Cauliflower Pizza Dough
Everybody loves pizza, but I’m not a fan of all the carbs that come with it. A great way to get the same flavor without the carbs is to use cauliflower pizza dough. Most stores sell cauliflower pizza dough in the freezer section if you don’t have time to make it. However, if you are feeling brave there are several recipes online that aren’t too complicated. Best of all, cauliflower is loaded with antioxidants and anti-inflammatory properties.
Tacos and burgers are delicious but tortilla shells and buns can add a ton of calories and carbs to your meal. Substituting lettuce in place of the tortilla or bun is an excellent swap without drastically changing the taste. An 8” tortilla or hamburger bun has about 20 grams of carbs each compared to romaine lettuce which only has 2 grams of carb per cup. Romaine lettuce is packed with Vitamin C, Vitamin K and folate.
Try out these easy low carb swaps without sacrificing flavor and when you do, let us know what you think or leave a comment with a few suggestions of your own. If you still need a little extra help reducing your carbs, try Fresh ‘N Fit’s low carb or Keto menus. If you use promo code LOWCARBNOW at checkout, you’ll get $20 off your first order.