26 Keto-Friendly Replacements for High-Carb Foods

The list of foods you can’t eat on the ketogenic diet is long. Rice? Out. Buns for your burger? Skip ’em. To make things trickier, you really have to commit to that low-carb, high-fat fare if you want to stay in ketosis, or fat-burning mode.

In case you’re new to keto — in which case, you should definitely check out Vinny Guadagnino’s Instagram — here’s a rough breakdown of what the diet should look like. You should aim to get 60 to 80 percent of your calories from fat, 20 percent from protein, and about 10 percent from carbs. Warning: That’s not a lot of carbs!

Although keto dieters are free to eat tasty foods like cheese and bacon, it’s easy to get burned out on bunless cheeseburgers. Check out this list of keto-friendly food substitutes for those times when you want a taste of your favorite carb-heavy foods — without getting derailed from your diet.

Tortillas

The keto-friendly swaps: lettuce wraps, egg wraps, coconut or almond flour tortillas

Hamburger buns

The keto-friendly swaps: avocado halves, cheese buns, low carb rolls, egg buns

Pasta

The keto-friendly swaps: spaghetti squash, zucchini noodles, steamed spinach, shitake noodles

Mashed potatoes

The keto-friendly swaps: mashed cauliflower, mashed broccoli, mashed kohlrabi, mashed turnip

Potato chips

The keto-friendly swaps: pork rinds, baked cheese chips, zucchini chips

French fries

The keto-friendly swaps: jicama fries, zucchini fries, turnip fries

Bread crumbs

The keto-friendly swaps: Almond flour, pork rinds, psyllium husk, coconut flour

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