Make These Simple Swaps to Stick to your Ketogenic Diet

When you’re feeding more than just yourself, it can be taxing to spend time in the kitchen. Preparing meals for the non-keto folks in your family or friends circle on top of a ketogenic diet-friendly meal for yourself takes up a lot of time, energy and ingredients. In these scenarios, it helps to have a few low-carb swaps up your sleeve to get you through the day.

Consider making these 6 keto-friendly swaps when making group meals, so that you can spend more time enjoying food, friends and family – and less time sweating over the stovetop.

6 Low-Carb Options to Keep you on Track with the Ketogenic Diet

When you exchange higher-carb food items for low-carb alternatives, you can save yourself a lot of trouble and prep time when making group meals. These swaps are simple and take much less time than fashioning a separate meal for yourself.

Lettuce Leaves for Taco Night

Taco night is a family favorite for many, but tortillas are notoriously high in carbohydrates. Substitute tortillas with lettuce leaves for a wholesome, delicious and nearly carb-free crunch. You can enjoy nearly all of the traditional taco fixings this way, adding only what you want and what fits in with your ketogenic diet.

Cauliflower Rice

Making cauliflower rice by hand can be time-consuming, but fortunately there are many genuinely keto-friendly alternatives available on the shelves at your local grocer. No matter which you choose, you can enjoy the same rice-based dishes as your family, but with less than 3 grams of carbs per serving instead of a whopping 40 or more.

Mashed Cauliflower

Cauliflower seems to do a great job of replacing many of our favorite starchy, white and high-carb side dishes – including potatoes. Not only does mashed cauliflower taste like mashed potatoes, it is also much easier to prepare! There is no peeling involved, which is definitely the longest and most tedious part of making mashed potatoes.

Zucchini Noodles

Who doesn’t love pasta? Fortunately, you don’t have to forego your favorite noodle dishes when on the ketogenic diet. Instead, just swap out the traditional noodles for ones made of zucchini! You can buy these in the store or make them on your own with a specialized kitchen accessory that’s designed for the job, like this one here.

Almond Meal

Do you love the delicious crunch of breadcrumbs on fish or chicken? Almond meal makes for a wonderful replacement that won’t toss you out of ketosis! It can also be used as a replacement for flour in baking, so that you can continue enjoying all of the sweet things that you don’t want to banish from your diet entirely.


Instead of placing a high-carb banana in your smoothies for that deliciously creamy texture, choose instead the healthy fat, low-carb benefits of avocado!

Being on the ketogenic diet doesn’t mean that you have to sacrifice fun family meals or flavor. By switching things up with these substitutions, you’ll never have to miss out on what the rest of the family’s eating to stay on track with your diet.