20 swap guides
Keto swaps for the foods you miss
Keto isn't about giving up rice bowls, mashed potatoes or pizza night — it's about smarter bases. Each guide compares net carbs side by side and links to recipes that use it.
Keto substitutes for rice
6 alternatives
A cup of cooked white rice has about 44 g net carbs — two days' worth on strict keto. The good news: rice is mostly a backdrop for sauces, and these low-carb bases soak them up just as well.
Keto substitutes for potatoes
7 alternatives
One medium baked potato carries over 30 g net carbs. These vegetables recreate mashed, roasted, fried and loaded potatoes for a fraction of that.
Keto substitutes for pasta & noodles
7 alternatives
A cup of cooked spaghetti has about 36 g net carbs. Low-carb noodles won't fool an Italian grandmother, but with a great sauce they hit the spot.
Keto substitutes for bread
7 alternatives
Two slices of sandwich bread have about 27 g net carbs. Whether you need a sandwich, toast or a burger bun, there's a low-carb way to get there.
Keto substitutes for tortillas & wraps
6 alternatives
A burrito-size flour tortilla has about 33 g net carbs, and two corn tortillas around 18 g. Keep taco night with these wraps and shells.
Keto pizza: crusts that work
5 alternatives
Pizza toppings are naturally keto — it's the crust that isn't. These crusts bring back pizza night for a few grams of carbs per slice.
Keto flour substitutes
6 alternatives
All-purpose flour is about 74% net carbs. Keto baking swaps it for nut, seed and fiber flours — but they don't behave the same, so use recipes designed for them.
Keto substitutes for cornstarch & flour thickeners
5 alternatives
A tablespoon of cornstarch is about 7 g net carbs. To thicken gravies, soups and sauces on keto, use fiber, fat and protein instead.
Keto substitutes for breadcrumbs & breading
4 alternatives
A quarter-cup of breadcrumbs has about 18 g net carbs. These coatings fry up even crunchier.
Keto sugar substitutes
5 alternatives
Sugar is pure carbohydrate. These sweeteners have no meaningful effect on blood sugar, though each tastes and bakes a little differently.
Keto substitutes for honey, maple syrup & jam
4 alternatives
A single tablespoon of honey has about 17 g net carbs. These swaps bring back syrupy, spreadable sweetness.
Keto milk substitutes
5 alternatives
A cup of milk has about 12 g net carbs from lactose, and oat and rice milks are even higher. These are the low-carb pours.
Keto substitutes for chips & crackers
6 alternatives
Crunchy snacks are the hardest habit to break. These keep the crunch and lose the carbs.
Keto substitutes for cereal, oatmeal & pancakes
6 alternatives
A typical cereal-and-juice breakfast can top 60 g of carbs. These keep the bowl, the spoon and the syrup — without the sugar.
Keto-friendly fruit & sweet swaps
6 alternatives
Most fruit is too sugary for keto — a banana alone is about 24 g net carbs. Berries, avocado and a few clever tricks keep things fresh and sweet.
Keto substitutes for beans & legumes
5 alternatives
Half a cup of black beans has about 13 g net carbs. Here's how to keep chili, burritos and dips hearty without them.
Keto swaps for ketchup, BBQ sauce & sweet sauces
6 alternatives
Condiments are where sugar hides. Ketchup is about a quarter sugar, and BBQ sauce is often more. These swaps keep the flavor.
Keto swaps for soda, juice & sweet drinks
5 alternatives
Liquid sugar is the fastest way out of ketosis: one can of soda is about 38 g of sugar. These drinks keep things fizzy, fruity and refreshing.
Keto-friendly alcohol guide
4 alternatives
Pure spirits have zero carbs and dry wines have about 4 g a glass, while regular beer has about 13 g a can. Remember: your body burns alcohol before fat, and tolerance often drops on keto.
Keto substitutes for desserts & sweets
6 alternatives
Half a cup of ice cream has about 15 g net carbs, and two cookies around 19 g. Keto desserts use nut flours, cream and sugar-free sweeteners to bring treats back.