First, let’s start with a zero-carb bread substitute, since bread is something that many people struggle to reduce.
Well, luckily there’s something known as cloud bread, which tastes great as a bread substitute. It also typically contains half the calories as regular bread, much more protein, and basically zero carbs.
It’s made with only 3 main ingredients: eggs, cream cheese, and cream of tartar.
To make it, separate 4 eggs into yolks and egg whites. Then, blend the egg white with 1/2 a teaspoon of cream of tartar, until it becomes thick.
In another bowl blend the egg yolks with 3-4 tablespoons of cream cheese, a teaspoon of oregano, and some garlic and salt.
Then, mix both together very gently to keep as much air in the mixture as possible.
Finally, scoop the mixture and create 8-10 evenly sized buns. Place them one at a time onto an oven tray lined with nonstick parchment paper.
Bake at 300°F for about 30 minutes. You should end up with 8-10 delicious, fluffy, zero-carb bread slices.
You can use them as a substitute for sandwiches or anything else that you would normally use bread for.
Another carb that many people want to be able to enjoy is rice. And the good news is you can very easily replace rice with cauliflower rice for a virtually carb-free alternative.
One cup of rice will have around 45 grams of carbs. One cup of cauliflower will only have about 5 grams of carbs.
Also, 1 cup of regular rice will have 205 calories. Meanwhile, 1 cup of cauliflower rice will have only 25 calories.
That means you’ll take in almost 90% fewer calories, with only 3grams of net carbs with this simple switch. And it’s very easy to make.
You can use a food processor, a grater with medium-sized holes, or a regular kitchen knife to chop the cauliflower into rice-sized pieces.
Then, press the cauliflower rice between two paper towels to remove any remaining water. But you don’t have to do that necessarily.
Just sauté the cauliflower rice on a frying pan with a small amount of oil for 5-10 minutes. Alternatively, you can steam it for about 5 minutes.
You can also add whatever seasonings and sauces you would normally use when cooking rice. It’ll taste just as good, but you’ll be saving a ton of carbs.
Next, let’s talk about a high-carb food that’s used for so many things like lunch wraps, tacos, burritos, and quesadillas. I’m talking about tortillas wraps.
I have tried many healthier alternatives, like Ezekiel wraps and lettuce. And I’ve realized that most substitutes don’t taste that good and they also break and fall apart.
Until I found cheese wraps, which basically have zero carbs.
They taste good and have much more protein. But they also save you a lot of carbohydrates and overall calories as well.
One cheese wrap contains around 110 calories with only 1 gram of carbs. Instead, a typical tortilla wrap has around 210 calories and anywhere from 35-40+ grams of carbs.
This also doesn’t consider the fact that you don’t have to add cheese, since it’s already in the wrap.
Just add a protein source like chicken, and then add vegetables like tomatoes, lettuce, onions, avocado, and salsa.
You won’t even notice that the tortilla isn’t there, and your wrap won’t fall apart like other alternatives.
#4 Portabella mushroom… buns!
Now, let’s say that you want a delicious burger right off the grill.
But you’re trying to budget your carbs, and you don’t want to take the time to bake cloud bread. What can you do as a replacement for your buns?
Well, it turns out portabella mushroom caps are perfect for this.
Even if you don’t like mushrooms, I recommend at least trying a portabella mushroom burger. That’s because all the flavors combine in a way that makes it taste just like a cheeseburger.
This is especially true when you use a grill.
The portabella bun is also my choice over other messy low-carb alternatives like using avocado halves for buns.
Just wipe off two portabella mushroom caps. Spray each side with olive oil cooking spray. Add salt and pepper and grill them for 2-3 minutes on each side.
If you don’t have a grill, you can oven bake them for 10-12 minutes instead.
When combined with a burger, cheese, tomato, and lettuce, you’ll be blown away. It’ll taste as good as a regular burger.
Plus, a burger bun will have around 150 calories and almost 30 grams of carbs. Meanwhile, the 2 portabella buns will only have 8 calories and 1 gram of carbohydrates.
Next, we have mashed potatoes which can, once again, be replaced with mashed cauliflower.
As long as it’s made correctly, you won’t even know the difference.
Let’s compare 1/2 a cup of potatoes to 1/2 a cup of cauliflower. The potatoes have about 60 calories and 13 grams of carbs.
Instead, the cauliflower has only 14 calories and 2.5 grams of carbs. Basically, cauliflower can help you take in 4-5 times fewer calories and carbs than potatoes.
To make them correctly, you just need to keep a few things in mind.
First, try to use the florets only and avoid the stems, or else the texture won’t feel the same. Then, cook the cauliflower in boiling water for 5 minutes or until it’s soft.
Strain the cauliflower and press on top of the strainer with paper towel to get as much water out as possible.
And from there it’s pretty much the same as mashed potatoes. Mash the cauliflower, throw in butter, garlic, salt, and either heavy cream or coconut milk from a can. Mix it all together and enjoy.
Now an almost calorie-free replacement for pasta is kelp noodles. They’re obviously made from kelp which is an algae-based sea vegetable.
It has many positive health benefits that even offer cancer-fighting properties.
Kelp noodles only have two other ingredients, besides kelp. These are water and salt.
For a four-ounce serving, they only contain 6 calories and 3 grams of carbs, 1.5 of which is dietary fiber.
In comparison, a 4-ounce serving of spaghetti will have about 160 calories and 35 grams of carbs.
The texture is different from regular pasta, if you eat it straight out of the package.
If you eat them without cooking them, they’ll be crunchy, which is great for a salad.
But if you want them soft as a pasta replacement, soak them in hot water, lemon juice, and salt, for 20-30 minutes. This will make the noodles match the texture of regular noodles.
Another replacement for pasta is zucchini. With a spiralizer, you can make homemade zucchini noodles for a fraction of the calories and carbohydrates.
Even though zucchini noodles aren’t carb-free, they’re way better than regular pasta. Many of you will also like the taste and texture.
Two cups of pasta provide almost 500 calories and a whopping 90 grams of carbs. The same amount of zucchini noodles only contains about 70 calories with 4 grams of fiber and only 8 grams of net carbs.
After spiralizing the zucchini, you can eat it raw. But it’ll tastes more like pasta if you sauté it for 1-2 minutes and add a low-carb sauce.
One of my favorite low-carb dishes made with spiralized zucchini is pesto zucchini pasta.
This is something crunchy that you can have instead of potato chips, or as a replacement for breadcrumbs.
Pork rinds are not only very high in protein, but also very low in carbohydrates, unlike other crunchy snacks.
Plain pork rinds will have 0 grams of carbs. Even barbeque-flavored pork rinds will only have around half a gram of carbs per serving.
The 2:1 protein to fat ratio is also very good.
When compared to regular potato chips, we see that these have about the same amount of fat as the pork rinds.
But they also have 15 grams of carbs per serving, as opposed to zero.
If you throw them into a blender with some parmesan cheese, you can create your own very tasty carb-free breadcrumbs.
These can be used to bread chicken, or pretty much whatever you want.
#9 Parmesan cheese crisps
Speaking of parmesan cheese, this is another one of my favorite carb-free replacements for chips and crackers.
Parmesan cheese crisps have become more and more popular and are now available in most supermarkets.
But even if you can’t find them, you can make your own.
Simply, scoop one tablespoon of parmesan cheese at a time, and place each scoop on parchment paper.
Then, bake at 400°F for 4-5 minutes, or until golden and crispy.
These crisps have almost 0 carbohydrates and a 1:1 protein to carb ratio.
As far as dairy-based recipes that call for milk, you can replace that with unsweetened almond, cashew, or coconut milk.
In fact, even if you get low-fat or skim milk, you’re still getting about 9-10 grams of carbs per cup.
Conversely, unsweetened almond milk, for example, contains only 1 gram of carbs. As a milk substitute, this is as close as you’re going to get to zero.
But the problem is that you may want it to taste a little sweeter. Or you may have a recipe that calls for sugar…
And one of my favorite replacements for sugar is stevia.
Stevia is a natural sweetener and sugar substitute that contains zero carbs, zero artificial ingredients, and it’s essentially calorie-free.
It can be used for baking, tea, or anything that you would normally use sugar to provide sweetness.
Many studies show that substituting sugary foods and drinks with calorie-free alternatives lowers calorie intake and assists with weight loss.
Evidence shows that stevia and even other ARTIFICIAL sweeteners are considered safe when the maximum recommended amount isn’t exceeded.
So, a couple of packets of stevia per day, or simply using it in your baking is totally fine.
And it can help you save a significant amount of carbs and calories.
Nori sheets are another almost zero-carb food you can combine with cauliflower rice to make a practically carb-free sushi.
You would just need a sushi mat and other ingredients like salmon, avocado, and vegetables.
Nori sheets can also be used to make sushi without rice. Alternatively, you can cut it into slices, add olive oil, and bake it to make crispy nori chips.
Going back to pasta, another option to replace grains that I’ve talked about before is Shirataki noodles.
An 8-ounce serving contains only about 20 calories, with net zero carbs. Meanwhile, the same amount of regular pasta would have as much as 300 calories with 56 grams of carbs.
Moreover, shirataki noodles’ calories come in the form of insoluble fiber. That’s why you end up with net zero carbs.
When you eat insoluble fiber, you take in fewer calories in the form of carbohydrates. This is because this type of fiber doesn’t get absorbed the same way.
You only absorb about 1.5 calories per gram of insoluble fiber, compared to the four calories you would absorb for soluble fiber or starches.
Basically, for an eight-ounce serving of shirataki noodles, you’ll effectively only end up with a net intake of 7.5 calories.
Moving on to a snack that contains more than 100% of your daily requirements for vitamin A, C, and K, we have kale chips.
They also have almost no carbs, especially when fiber is disregarded.
To make them, simply mix one cup of kale leaves with one tablespoon of olive oil and some salt.
Place the pieces of kale on a baking sheet and bake for 10-15 minutes at 350°F. Once they’re done, you’ll have a low-calorie snack full of healthy nutrients.
So those are 14 replacements for high-carb foods if your goal is to reduce carb consumption.
Now, keep in mind that even if you reduce your carbs you can still overeat and gain body fat. It can happen, if you eat too much fat, or even too much protein.
That’s why it’s important for you to have a plan. One where you’re not stressing counting calories all day.
But you also shouldn’t just swing in the dark, hoping that your diet just takes care of itself.
So, if you’d like to get a personalized plan that can help you drop 20 pounds or 5 percent of your body fat in the next 6 weeks, click the link below.
It comes with everything you need, including a workout plan, diet plan, recipe books, and an accountability coach.