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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

12 Low-Carb Food Alternatives

The term "low-carb" is often assumed to be tasteless and dissatisfactory. Don't let those thoughts flood the reality of what low-carb alternatives can actually offer – we're sharing our favorite list of low-carb substitutes!


"Low-carb" is often assumed to be tasteless and dissatisfactory. But do not let those thoughts flood the reality of what low-carb alternatives can actually offer!

That’s right, low-carb alternatives and foods can offer flavor and versatility. And not to mention, all while keeping carbs and calories in check.

Excite your taste buds with these 12 fun low-carb substitutes you will love eating!

12 Low Carb Food Alternatives

From low-carb pasta substitutes to healthier options to tortilla chips, do not miss these healthy food swaps!

Low-Carb Bread Alternatives

1. Leafy Greens
Although the route to create a beloved sandwich may be a little different, the flavor still delivers. Use large lettuce leaves to create lettuce wraps.

For example, load with lean turkey and veggies for a low-carb, high-protein lunch. Also feel free to wrap up other lunch proteins, including ham, chicken, and roast beef. Just be mindful of sodium content of deli meats.

2. Portobello Mushrooms
Ditch a white hamburger bun and say hello to mushroom caps! Simply clean and scrape out the gills and stems of the mushroom. Then drizzle with olive oil and a little salt and pepper. Place on grill with desired hamburger patty and assemble once cooked.

Go for a classic hamburger with traditional condiments such as mustard and pickles. Also get creative with an Asian burger featuring crushed red pepper, grated carrot and cabbage, and a drizzle of soy sauce.

Low-Carb Pasta Substitute

3. Spaghetti Squash
The word "spaghetti" is even in the name of this nutritious squash! Cook squash and scrape out the flesh with a fork for a low-carb, gluten-free noodle option.

Prepare and enjoy these guilt-free ways to eat spaghetti squash, including with meatballs, chicken parmesan, and Cajun shrimp.

4. Zucchini Noodles
Grab your spiralizer and get spinning! Zucchini noodles are a dramatic way to decrease carb content without completely sacrificing the look of regular pasta.

Since zucchini is versatile in flavor, pair the zoodles with favorite pasta sauces and seasonings, including traditional tomato or pesto sauces.

Potato Alternatives

5. Cauliflower
Take a low-carb spin on traditional mashed potatoes! Instead of white potatoes, cook cauliflower until tender and "mash" using a blender.

From there, the mashed cauliflower can be utilized in your favorite mashed potato recipes. To enhance protein content, replace sour cream with plain Greek yogurt.

6. Carrots
Packed with antioxidants, carrots deliver an energizing boost of vitamins A and C and plenty of fiber. That being said, the benefits of carrots are pretty amazing! These include preserving vision, preventing against a number of diseases, and controlling blood sugars.

And with this carrot recipe, those beloved French fries just got a nutritious makeover!

How to Make Carrot Fries:
1. Peel and cut carrots lengthwise to mimic the shape of fries, using full root vegetable over baby carrots.
2. Toss carrot sticks with olive oil and a little salt and pepper. Spread carrots onto a non-stick baking sheet and roast in a 450 degree Fahrenheit oven.
3. Cook for about 25 minutes, or until baked to desired softness and texture.

7. Asparagus
Asparagus is low in calorie and carb. It is also rich in folic acid and one of the richest veggie sources of riboflavin.

Craving that crispy crunch that French fries tend to offer? Look no further than these baked asparagus fries featuring various tasty dipping sauces!

Healthier Options than Tortilla Chips

8. Seaweed Chips
With its profound nutritional profile, it is no wonder "foodies" and health-goers are flocking to this green superfood. 

How to Make Seaweed Chips:
1. Take nori seaweed sheets and drizzle with olive oil and preferred seasonings.
2. Bake in a low-temperature oven (about 275 degrees Fahrenheit) to prevent burning.
3. Roast low and slow for approximately 20 minutes or until reaching desired crispiness.

9. Kale Chips
Although the hype of kale chips has slightly died down, the flavor and nutrition are still crazed. Prepare the kale chips similar to the seaweed chips described above.

Kale chips can be prepared from long kale leaves or small ones prepackaged at the local grocery store.

White Flour Substitutes

10. Ground Oatmeal
Oats are an excellent source of dietary fiber and will help keep your belly and wallet full.You can also cheaply and conveniently create your own oat flour at home!

Simply ground oats in a blender or food processor until reaching a flour consistency. Use immediately or store for the next baking recipe.

11. Coconut Flour
Although coconut flour tastes different than coconut flakes, it is a natural no-sugar flour substitute.

When using coconut flour in products, you will need only one-third of the amount of other flours. Give this low-carb alternative a shot and reap the benefits of protein and fiber.

12. Almond Flour
While being low in carbohydrates, almonds and almond flour are a "healthy" fat that can reduce the risk of heart disease.

Baking with almond flour results in a rich, nutty product and compliments banana bread and carrot cake recipes.

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