Looking for easy ways to replace carbohydrates with vegetables? These recipes make it easy to swap veggies for carbs, adding both flavor and nutrition!
Best Ways to Replace Carbohydrates with Vegetables
Talk about a win-win! Get more nutrition AND reduce carbs?!
Yep, you can make that happen with these easy keto veggie swaps!
Here are some of the low carb vegetables that you’ll often find used in keto recipes, plus why they are great substitutes for higher-carb foods:
- Cauliflower — One of the most-common low carb substitutes is cauliflower. It’s mild taste makes it idea for all sorts of recipes because it generally tends to absorb the flavors of what it’s cooked with. Another plus is that cauliflower can provide several different textures: pureed, riced, etc.
- Spaghetti Squash — The size and shape of spaghetti squash resembles its namesake: spaghetti. This makes it a perfect substitute for a multitude of pasta dishes.
- Zucchini — Another mild flavored vegetable, zucchini adds moisture to baked goods while at the same time drastically reducing the carb count. Zucchini can also be cut into thin “noodles” or large slices ideal for lasagna.
- Lettuce — The large leaves makes lettuce a great vessel. Enjoy delicious taco fillings, juicy burgers, and savory sandwiches, using the lettuce in place of bread, buns, or tortillas. The filling is the good part anyway! You’ll never miss the bread!
- Carrots — While they might not be the lowest carb vegetable out there, carrots are significantly lower in carbohydrates than flour. They can be added to baked goods, breads, etc. to reduce the overall carb count and add flavor and color.
Related: Learn which vegetables to avoid on keto here!
Ways to Replace Carbs with Vegetables Roundup
The following are some of our favorite keto-friendly recipes that incorporate vegetables in place of higher carb starches and grains. Click on the recipe title to open the full directions in a new browser window.
FLOUR —> AVOCADO
Healthy Avocado Chocolate Cookies Recipe — Craving something sweet, but want to keep it healthy? These avocado chocolate cookies are unbelievably rich and fudge-y and only about 115 calories each!
BREAD —> ZUCCHINI
Keto Zucchini Sliders — You’ll never miss the buns with these flavorful low carb sliders! The zucchini is sautéed until perfectly crispy on the outside and juicy on the inside. There are 0g net carbs in each one!
RICE —> CAULIFLOWER
Spanish Cauliflower Rice — This makes for a great weight watchers side dish and is gluten free too. It is so rice like, your family may not realize it isn’t.
RICE —> CAULIFLOWER
How to Make Cauliflower Rice — Cauliflower rice is a great low carb substitute, with only 2g net carbs per serving!
RICE —> CAULIFLOWER
Chicken Fajita Stuffed Peppers — When combined with cauliflower rice and cheese, these Chicken Fajita Stuffed Peppers have all the flavor of spicy chicken fajitas without all the stuff that’s not so good for you.
POTATOES —> KALE
Crispy Baked Kale Chips — Crispy, salty, and a touch of sweet — these Baked Kale Chips are so tasty you might just eat the whole batch!
PIZZA CRUST —> CAULIFLOWER
Paleo Mini Cauliflower Pizza Bites Recipe — A low carb mini cauliflower pizza bites recipe for both kids and adults! With 7 ingredients and toppings, these cauliflower muffins are customizable and EASY!
POTATOES —> CAULIFLOWER
Keto Cauliflower Mashed Potatoes — Only 4 simple ingredients! They’re rich, creamy, and flavorful and take just minutes to make!
POTATOES —> ZUCCHINI
Zucchini Tots — These little zucchini tots are SURE to be a hit with your kiddos!
POTATOES —> CAULIFLOWER
Buffalo Chicken Keto Cauliflower Tots — Crispy, cheesy Buffalo Chicken Keto Cauliflower Tots are guilt-free and totally crave-able!
WHEAT —> CAULIFLOWER
Easy Low Carb Veggie Pizza — This easy low carb pizza is a delicious appetizer your whole family will enjoy!
RICE —> CAULIFLOWER
Cauliflower Dirty Rice Recipe — Bold and spicy and full of flavor (not carbs!) This cauliflower dirty rice is one of the most flavorful keto side dishes you’ll ever try! Ready in about 15 minutes!
NOODLES —> CAULIFLOWER
Keto loaded cauliflower — Keto loaded cauliflower is so delicious that you won’t even miss the carbs. Each bite has lots of cheese, sour cream, bacon and more.
RICE —> CAULIFLOWER
10 Minute Keto Cauliflower Fried Rice — This quick and easy Keto Cauliflower Fried Rice tastes just like takeout, but without all the carbs! Fluffy and flavorful, it only takes 10-15 minutes to make!
CHICKPEAS —> CAULIFLOWER
Cauliflower Hummus — You won’t believe that this hummus is made with cauliflower instead of chickpeas!
BREADING —> CAULIFLOWER
Keto Bang Bang Cauliflower (Bonefish Copycat)— Sweet, spicy, and crispy, these Keto Bang Bang Cauliflower bites are an amazing no guilt copycat of a famous restaurant fav!
NOODLES —> SQUASH
Stuffed Spaghetti Squash — This Stuffed Spaghetti Squash with Chicken Sausage, ricotta and marinara sauce is cheesy and total comfort food. With only 30 minutes of hands on time and 45 minutes total time, it has be added to your weeknight dinner menu!
RICE NOODLES —> DAIKON RADISH
Whole 30 Chicken Pad Thai — This Whole30 Chicken Pad Thai recipe is made with spiralized daikon radish noodles, tender chicken breasts, red bell peppers, and cashews, tossed with a sweet, squeaky clean, sugar-free Pad Thai sauce.
WHEAT —> ZUCCHINI
Super Moist Keto Chocolate Zucchini Bread — With fresh zucchini baked right in, this low carb chocolate zucchini loaf is super moist and delicious.
RICE —> SQUASH
Spaghetti Squash Fried Rice — Trying to eat Paleo or keto and missing that side of fried rice? Make this recipe for spaghetti squash fried “rice” instead!
WHEAT NOODLES —> ZUCCHINI
Keto Zucchini Lasagna (Meat Lovers Recipe) — This Easy Keto Zucchini Lasagna is a meat lovers dream come true! Not only is keto lasagna low carb, it’s a great way to sneak extra veggies into your diet!
NOODLES —> ZUCCHINI
Zucchini Salad with Lemon & Feta — Just 5 ingredients and less than 10 minutes to a delicious warm-weather side dish. This easy recipe is low carb, keto, gluten-free, grain-free, sugar-free, and Trim Healthy Mama friendly.
WHEAT —> CARROTS
Carrot Cake Keto Pancakes — Packed with veggies, protein, and good fats, these keto carrot pancakes are the perfect way to start your day.
RICE —> CAULIFLOWER
Cauliflower Rice Thanksgiving Stuffing — The reason this dish is so versatile is because all of the ingredients in this dish, no sugar added dried cranberries, pecans, onions, cauliflower rice and spices, are compliant for many different dietary restrictions.
WHEAT —> LETTUCE
Keto Big Mac Salad — Fast-food gone guilt-free! This Keto Big Mac Salad packs all the flavor of your favorite burger, without all the carbs!
POTATO —> CAULIFLOWER
Easy Cauliflower Fritters — These Keto and Low Carb Cauliflower Fritters are delicious and healthy, and very easy to make!
POTATOES —> VEGGIES
Low-Carb Keto Chorizo Vegetable Hash with Fried Egg Recipe — Keto Breakfast Hash with Chorizo and Eggs has a ton of flavor and nutrition! It’s perfect for breakfast, lunch, or breakfast-for-dinner.
NOODLES —> CAULIFLOWER
Keto Cauliflower Ziti — Low carb, High fat and so delicious this cauliflower ziti is perfect for those missing pasta!
Easy Steak Rolls Recipe With Veggies Low-Carb, Keto — Great for an appetizer or a snack, but also could be served as a main dish. Low-carb, keto diet approved ingredients.
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