7 Healthy Substitutes to Try When You’re Cutting Carbs

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One of the tricks used by people, who have successfully cut carbs from their diet, is to replace the carbs with something that tastes similar. Here are seven foods that can be used as substitutes without scarifying taste:

Cauliflower Mashed Potatoes

Most people have heard about cauliflower “mashed potatoes”. Save 30 grams per cup by steaming or microwaving fresh or frozen cauliflower. Spray on a butter substitute, add some non-fat half-and-half milk, puree in a food processor and enjoy. Most people can’t tell them from the real thing.

Zucchini Lasagna

For this dish we are replacing pasta noodles with ones made from zucchini. Cut zucchinis into ¾-inch wide strips. Sprinkle on some Italian seasoning and bake on a non-stick cookie sheet for 20 minutes at 425 degrees F or until firm. Then just layer as you would regular noodles and bake normally, thus saving 36 grams of carbs per serving.

Squash Spaghetti

This is super easy to do and can save you 30 grams of carbs per cup. Cut a spaghetti squash in half and remove the seeds. Place each half face-down on a plate with a ¼ cup of water. Cook in a microwave for 10 minutes or until soft to the touch. Once cool, scrap out the spaghetti strands and top with pasta sauce and grated parmesan cheese.

Oatmeal and Cottage Cheese Pancakes

Mix in a blender ½ cup of oatmeal and 1/4 cup of cottage cheese, two eggs, and a dash each of vanilla, cinnamon and nutmeg. Cook the batter as you would “normal” pancakes. They taste great and will save you 45 grams per pancake.


When baking cakes, muffins or quick breads, use almond or coconut flour, or flax seed meal instead of white enriched flour. Use at a one-to-one replacement and save 3 grams of carbs per two tablespoons used.


One non-dairy milk favored by many on low-carb diets is unsweetened almond or coconut milk. Use in recipes, on cereal or drink as you would regular milk. You’ll save about 3.5 grams of carbs per cup.


One of the main culprits high in carbs is sugar. Regular granulated sugar has 4 grams of carbs per teaspoon. Using a natural sugar replacement, such as Stevia in the Raw®, doesn’t add any carbs as it is zero-calorie.


Cutting carbs doesn’t mean giving up your favorite foods; it just means making some lower carb substitutes that make the foods guilt-free, but still taste good.

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