It’s no secret that the keto diet is here to stay.

For decades, foods high in fat were thought of to be damaging and one of the leading causes of weight gain. However, we now know this is not the case.

Sure, we’ve seen the benefits from a number of different studies showing just how many benefits you may reap from following a keto diet.

But for some individuals, thinking about cutting out a lot of your daily foods can seem intimidating and maybe even overwhelming.

But this doesn’t have to be the case.

Luckily, there is a vast variety of keto substitutes for your favorite high carb foods so you’ll never feel deprived or unsatisfied. These keto substitutes are bit different from the top healthiest ketogenic foods as these are substitutes to your favorite high-carb foods.

So what are some of the top keto substitutes out there today?

Top 10 Keto Substitutes

  1. Almond flour
  2. Pork rinds
  3. Cauliflower rice
  4. Monk fruit sweetener
  5. Lettuce wraps
  6. Spaghetti squash
  7. Cloud bread
  8. Fathead dough
  9. Almond milk
  10. Mashed cauliflower

#1: Almond Flour

Thinking you have to say goodbye to baked goods once you start a ketogenic diet? Well think again. Almond flour is the perfect replacement in any baking recipe requiring flour.

Almond flour is made from ground up almonds. Yep, that’s it.

So it’s no surprise to find out that one cup of almond flour is jam-packed with key vitamins and minerals.

When it comes to the macronutrients of almond flour, a quarter-cup serving size contains:

  • 150 total calories
  • 11 grams of fat
  • 6 grams of protein
  • 6 grams of carbs
  • 3 grams of fiber
  • 3 grams of total net carbs

These macronutrients are sure to keep you in a ketogenic state without any concern of being “kicked out” of ketosis.

#2: Pork Rinds

Pork rinds are a top keto snack and for good reason too. Being abundant in fats and protein while containing zero carbs, it’s hard to find a food that is more keto friendly. But did you know that pork rind are good for more than just snacks?

In fact, they make perfect substitute for breadcrumbs.

This means that dishes such as breaded chicken cutlets, meatballs, crunchy gratin and coated veggies can easily become keto friendly simply by subbing in pork rinds as the breadcrumbs.

A one-ounce serving of pork rinds contains:

  • about 154 calories
  • 9 grams of fat
  • 17 grams of protein
  • zero grams of carbs

Yep, you read that right — zero carbs.

#3: Cauliflower Rice

One of the more well known low carb substitutes out there today is cauliflower rice. This low carb rice can go with just about anything — all while adding valuable vitamins and minerals without the heavy carb intake.

Not only that, but cauliflower is high in fiber, allowing you to feel fuller for a longer period of time.

One cup of cauliflower rice contains:

  • only 25 calories
  • less than one gram of fat
  • 5 grams of carbs
  • 2 grams of fiber
  • only 3 grams of net carbs

#4: Monk Fruit Sweetener

A sugar that’s actually good for you? No way.

Yep, believe it.

Monk fruit sweetener actually contains compounds that are up to 400 times the sweetness of cane sugar without the calories or spike in blood sugar. Along with its sweetness levels, monk fruit is also abundant in antioxidants.

Throughout history, it has been used to help treat the common cough, diabetes and more. When it comes to calorie count, monk fruit sweetener has zero carbs and zero calories.

#5: Lettuce Wraps

When it comes to finding keto substitutes for your favorite Mexican dish, look no further than lettuce.

Seems simple enough, right?

Lettuce wraps provide the perfect crunch to your meal without any worry about going over your carb limit for the day.

They’re simple enough to make as well. All you need is a few large pieces of lettuce. One ounce of lettuce contains 4 calories including less than one gram of protein, carbs and fats.

#6: Spaghetti Squash

For all of the pasta lovers out there, have no fear. You can still find ways to enjoy your pasta dishes without the high carb intake. Spaghetti squash is a great low carb substitute to pasta but how do you prepare it?

This yellow, oval-shaped veggie is extremely easy to prepare. Cut it down the middle, whichever way you prefer, scrape out the seeds, oil up the insides and place it inside-facing-down on your baking sheet.

Bake the spaghetti squash in the oven at 400 degrees Fahrenheit for about 45-50 minutes. Once it’s cooled, scrape out the insides with a fork. It should be a pasta-like consistency. From here you can continue preparing it for your dish as you would any other pasta dish.

One cup of spaghetti squash contains:

  • 31 total calories
  • less than one gram of fat
  • 7 grams of carbs
  • 1.5 grams of fiber
  • 5.5 grams of net carbs
  • less than a gram of protein

#7: Cloud Bread

Along with almond flour, another way to make low carb dough is cloud bread. Cloud bread gets its name from its cloud-like texture. It’s made by whipping up egg whites and cream of tartar to achieve a soft, fluffy consistency.

This mix of egg whites and cream of tartar then gets mixed in with yolks, cream cheese and sweetener. Once mixed, you can place it into a baking dish and bake it at 300 degrees Fahrenheit for about 35 minutes.

One piece of cloud bread averages out to be around:

  • 35 total calories
  • about 3 grams of fat
  • less than a gram of carbs
  • around 2 grams of protein

#8: Fathead Dough

Pizza? On a keto diet?

Yes, you can create your own keto friendly pizza.

Fathead dough is made with 4 simple ingredients including:

  1. 1 ½  cups of mozzarella cheese
  2. 2 large eggs
  3. 2 tbsp of softened cream cheese
  4. ⅓ cup of coconut flour

Melt the mozzarella cheese and cream cheese together. Once melted, mix all of the ingredients together in a large bowl. Preheat the oven to 425 degrees Fahrenheit and prepare a baking sheet with parchment paper.

Spread the dough on the baking sheet. Bake for a total of 12-15 minutes, checking on it periodically.

One slice (⅛ of the dough) contains:

  • 110 calories
  • including 7 grams of fat
  • 5 grams of carbs
  • 3 grams of fiber
  • 2 grams of net carbs
  • 9 grams of protein

#9: Almond Milk

Although some could argue that regular milk could fit within the keto macronutrients, it might be a tight squeeze. After all, one cup of regular, whole milk contains a total of 148 calories and 12 grams of net carbs.


For individuals that love dairy on the keto diet, unsweetened almond milk can be a great keto milk substitute. Unsweetened almond milk is not only a great low carb substitute, but it’s great for individuals with a dairy allergy as well.

One cup of unsweetened almond milk contains:

  • a total of 30 calories
  • including 2.5 grams of fat
  • 1 gram of carbs
  • 1 gram of protein

#10: Mashed Cauliflower

Cauliflower isn’t just good for a low carb rice recipe. In fact, it makes a great keto substitute for mashed potatoes as well.

To make the perfect mashed cauliflower recipe, all you’ll need need is 2 heads of cauliflower and a couple tablespoons of grass-fed butter.

You’ll want to saute it to give it it’s soft, creamy texture. Boil the riced cauliflower, drain it and then mash it to your desired consistency.

All of these keto substitutes are great low carb alternatives to your favorite high carb foods and can be used interchangeably in different recipes.

Whether you’re looking for a light snack or full, hearty dinner for the whole family, these keto substitutes are sure to satiate even the pickiest of eaters.