19 Low-Carb Swaps That Can Alleviate Your Cravings In A Tasty Way

Cutting carbs doesn’t mean saying goodbye to your favorite foods. With clever substitutions, you can enjoy delicious meals while keeping your carb count low.

I’ve discovered some amazing swaps that have made my low-carb journey not just bearable, but actually enjoyable. These alternatives are so tasty, you might find yourself preferring them to their carb-heavy counterparts.

1. Cauliflower Rice Instead of White Rice

Grated cauliflower transforms into a rice-like texture when cooked, absorbing flavors beautifully. One cup contains just 5 grams of carbs compared to white rice’s whopping 45 grams.

I started making cauliflower rice after my doctor suggested cutting back on carbs, and honestly, I don’t even miss regular rice anymore.

Simply pulse raw cauliflower in a food processor until it resembles rice grains, then sauté for a few minutes.

2. Lettuce Wraps Instead of Tortillas

Large lettuce leaves make excellent wrappers for tacos, burritos, and sandwiches. Crisp romaine, butter lettuce, or collard greens provide structure without the 20+ grams of carbs found in flour tortillas.

My family taco nights got a healthy upgrade when we switched to lettuce wraps. Everyone was skeptical at first, but now we love the fresh crunch they add.

The best part? You can eat more filling without feeling weighed down afterward.

3. Portobello Mushroom Buns

Large portobello caps make sturdy, meaty alternatives to burger buns. They add an umami flavor boost while eliminating roughly 30 grams of carbs per burger.

Brush them with olive oil and grill for 3-4 minutes per side until tender. The natural cup shape helps contain all your favorite toppings.

These mushroom buns add so much flavor that you might find regular buns boring by comparison.

4. Spaghetti Squash for Pasta Dishes

When roasted, this vegetable naturally separates into pasta-like strands with only 10 grams of carbs per cup versus pasta’s 40+ grams. The mild, slightly sweet flavor pairs well with robust sauces.

Simply cut in half, remove seeds, and bake cut-side down until tender. Use a fork to scrape out the spaghetti-like strands.

The natural sweetness of spaghetti squash adds an interesting dimension to traditional pasta dishes.

5. Greek Yogurt Instead of Sour Cream

Full-fat Greek yogurt delivers the same tangy creaminess as sour cream with fewer carbs and extra protein. Use it as a topping for chili, tacos, or baked potatoes.

The first time I swapped Greek yogurt for sour cream on taco night, nobody even noticed the difference. For an even closer match, strain plain Greek yogurt through cheesecloth for a few hours to remove excess moisture and create a thicker consistency.

6. Mashed Cauliflower Instead of Mashed Potatoes

Steamed cauliflower blended with butter, cream, and seasonings creates a convincing alternative to mashed potatoes with just 5 grams of carbs per cup versus 30 grams in potatoes.

The key to creamy cauliflower mash is removing excess moisture. After steaming, let the cauliflower drain well or pat dry with paper towels before processing.

Adding roasted garlic, herbs, or Parmesan cheese elevates this side dish from substitute to star.

7. Eggplant Lasagna Sheets

Thinly sliced eggplant makes excellent lasagna layers with just 5 grams of carbs per cup versus 40 grams in pasta sheets. The meaty texture holds up well to baking and absorbs flavors beautifully.

Salt the eggplant slices and let them sit for 30 minutes to draw out moisture before patting them dry. This prevents your lasagna from becoming watery.

Roast the slices briefly before assembling to enhance their flavor and improve the final texture.

8. Bell Pepper Nachos

Sliced bell peppers provide the perfect crunchy base for nacho toppings with only 5 grams of carbs per cup versus corn chips’ 15 grams. The natural sweetness complements savory toppings like cheese, meat, and guacamole.

Cut peppers into triangle shapes and arrange them on a baking sheet. Top with cheese and broil until melted, then add cold toppings.

My friends were skeptical until they tried these at my Super Bowl party; now they request them every time.

9. Shirataki Noodles Replace Ramen

Made from the konjac yam, shirataki noodles contain almost zero carbs compared to ramen’s 25+ grams per serving. They have a slightly chewy texture perfect for Asian-inspired dishes.

Rinse thoroughly before cooking to remove their natural smell. A quick boil followed by dry-frying in a hot pan improves their texture significantly.

These translucent noodles take on the flavor of whatever broth or sauce you pair them with.

10. Cabbage Leaves for Sandwich Wraps

Large, flexible cabbage leaves make sturdy sandwich wraps with less than 1 gram of carbs per leaf versus bread’s 15+ grams per slice. The mild flavor works with most sandwich fillings.

Briefly blanch whole cabbage leaves to make them more pliable. Pat dry before using to prevent soggy sandwiches.

Green cabbage has a milder flavor, while purple cabbage adds vibrant color and slightly more peppery taste to your lunch.

11. Almond Milk Replaces Regular Milk

Unsweetened almond milk contains just 1 gram of carbs per cup compared to regular milk’s 12 grams. Its light, nutty flavor works well in smoothies, cereals, and coffee.

When I first switched to almond milk in my morning coffee, the difference was noticeable but not unpleasant. Now I actually prefer its lighter mouthfeel.

For cooking, almond milk can replace dairy milk in most recipes, though it won’t thicken the same way in sauces.

12. Avocado Replaces Mayo

Mashed avocado provides the same creamy texture as mayonnaise with minimal carbs and healthy fats. Use it in tuna salad, deviled eggs, or as a sandwich spread.

Add a squeeze of lemon juice to prevent browning and enhance flavor. The natural richness of avocado makes everything taste more luxurious.

For a smoother texture similar to traditional mayo, blend the avocado with a touch of olive oil.

13. Cucumber Rounds for Crackers

Sliced cucumber makes crunchy, refreshing cracker substitutes with less than 1 gram of carbs per slice versus crackers’ 5+ grams each. They’re perfect bases for cheese, tuna salad, or other toppings.

Cut cucumbers slightly thicker for sturdier ‘crackers’ that won’t bend under heavier toppings. English cucumbers work best as they have fewer seeds and firmer flesh.

My favorite weekend snack is cucumber rounds topped with smoked salmon and cream cheese.

14. Ground Chicken Pizza Crust

A crust made from ground chicken, Parmesan, and eggs contains virtually no carbs compared to a regular pizza crust’s 30+ grams per slice. The savory flavor complements traditional pizza toppings.

Press the mixture thin on parchment paper and pre-bake until firm before adding toppings. This protein-packed crust holds up surprisingly well to handling.

Ground turkey works equally well if you prefer its milder flavor profile.

15. Flax Crackers Replace Wheat Crackers

Homemade flaxseed crackers contain just 1 gram of net carbs per serving versus wheat crackers’ 20+ grams. Their nutty flavor pairs beautifully with cheese and dips.

Mix ground flaxseed with water, seasonings, and a bit of salt, then spread thin and bake until crisp. I started making these when my doctor recommended more omega-3s in my diet.

Now my whole family prefers them to store-bought crackers for our cheese boards.

16. Chia Pudding Instead of Regular Pudding

Chia seeds soaked in almond milk create a pudding-like dessert with just 2 grams of net carbs per serving versus traditional pudding’s 30+ grams. The tapioca-like texture satisfies dessert cravings without the sugar rush.

Mix 3 tablespoons of chia seeds with 1 cup of unsweetened almond milk and your favorite flavors. Let it sit overnight in the refrigerator.

Adding vanilla extract, cinnamon, or unsweetened cocoa powder creates different flavor variations without adding carbs.

17. Jicama Fries Replace Potato Fries

Sliced jicama baked until crisp provides the same satisfying crunch as French fries with just 5 grams of net carbs per serving versus potatoes’ 30+ grams. The slightly sweet, apple-like flavor works well with spicy seasonings.

Boil jicama sticks briefly before baking to soften them. Pat dry, toss with oil and seasonings, then bake at high heat, turning occasionally.

These won’t get quite as crisp as potato fries, but their refreshing crunch offers a different kind of satisfaction.

18. Coconut Cream for Heavy Cream

The thick cream from the top of a coconut milk can contains fewer carbs than heavy cream and adds tropical richness to desserts and coffee drinks. Its natural sweetness often means you need less added sweetener.

Refrigerate canned coconut milk overnight so the cream separates and rises to the top. I once accidentally used coconut cream instead of heavy cream in my coffee, and now it’s my preferred morning treat.

For whipped cream, chill the coconut cream and beaters before whipping.

19. Rutabaga Hash Browns

Grated rutabaga makes convincing hash browns with 7 grams of net carbs per cup versus potatoes’ 30 grams. The slightly peppery flavor adds an interesting dimension to breakfast plates.

Squeeze out excess moisture from grated rutabaga before cooking for crispier results. Cook in a well-oiled skillet until golden brown on both sides.

My husband was sure I was tricking him when I first served these, insisting they were regular hash browns.