# 87 Vegan, Keto, Low Carb, Grain\-Free Substitutes Published: 2022-03-31T10:52:30-04:00 Canonical URL: https://www.getmealplans.com/blog/2022/03/31/87-vegan-low-carb-grain-free-swaps/ Some context: A "low carb diet" is defined as "A daily limit of 0.7 to 2 ounces (20 to 57 grams) of carbohydrates." A "keto diet" "typically reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day.... an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein." While there is some overlap between a keto diet and a low carb diet, they aren't the same thing. A food is generally considered "low carb" if it isn't high in carbohydrates. Said another way, foods considered "low carb" tend to have more protein and/or fat that carbohydrates or their carbohydrates are mitigated by fiber, creating minimal "net carbohydrates." "Net Carbohydrates" are "the carbohydrates in food that you can digest and use for energy. To calculate net carbs, take a food's total carbs and subtract: fiber." Am I a proponent of a low carb or keto diet? Not necessarily. I personally eat a good amount of carbohydrates, though mine comes in the form of whole steamed potatoes, baked winter squashes, oats, millet, lentils, mung beans, strawberries, and brown rice on occasion. I eat almost no pasta, sugar, bread, or baked goods. I feel my best eating a diet that is primarily vegetables, with natural carbohydrates added in to sustain my natural physical and mental activity. (I move alot and think alot so my brain and muscles need glucose to perform). However, not everyone has my body (and even my body has changed in the last 10-15 years with age and illness) so a lower carb diet may be what someone else needs (e.g. diabetic, over 50). The only diet I'm a proponent of is a minimally processed, whole food diet, ideally one that is entirely (or primarily) plant-based, meaning centered on food from the produce section of the market. WHAT PLANTS you put on your plate dictates if it's a high carb or low carb variation of this. Both are doable, both are healthy. In the list below, items that are "low carb" could be suitable for a very low carb diet (e.g. keto) because they have very minimal net carbohydrates. The "lower carb" options are lower carb than what they are being compared to (for example, black rice has lower carbs than white rice; red lentil pasta has less net carbs that white pasta) but these items probably would not work for for a severely low carb diet (e.g. keto). Items are listed in order of least processed (most whole food) to more processed, with deference given to items that are widely available and/or are inexpensive. GRAIN-FREE, LOW CARB, KETO PASTA SUBSTITUTES: shredded cabbage spaghetti squash zucchini noodles bean sprouts seaweed noodles (e.g. kelp noodles) heart of palm noodles (e.g. palmini) dried squash noodles (e.g. solely) tofu noodles (e.g. shirataki) miracle noodles fiber gourmet soy curls LOWER CARB PASTA SUBSTITUTES: pasta made from red lentils, black beans, chickpeas, split peas, quinoa, (or a combination) generally have lower "net carbs" compared to traditional grain-based pasta (e.g. whole-wheat, brown rice pasta). GRAIN-FREE, LOW CARB, KETO RICE & QUINOA SUBSTITUTES: cauliflower "rice" broccoli "rice" celery root "couscous" minced mushrooms fullgreen heart of palm rice (e.g. palmini, ontrue) add Alchemy Fibre for Rice Banza's chickpea-based rice RightRice TVP (textured vegetable protein) miracle rice ground lupin Konjac rice (e.g. Better than Rice) LOWER CARB RICE & QUINOA SUBSTITUTES: black rice wild rice quinoa lentils Note: Black rice also has the most protein and least amount of calories. LOW CARB, KETO SUBSTITUTES FOR DICED POTATOES: cauliflower florets radishes zucchini daikon turnip kohlrabi LOW CARB, KETO SUBSTITUTES FOR MASHED POTATOES: Mash Turnips Mash Celery Root Mash Kohlrabi Mash Turnip LOW CARB, KETO SUBSTITUTES FOR FRIES: Celery Root Fries Brussel Sprouts (roast) Turnip Fries Jicama Radishes (roast) eggplant fries LOW CARB, KETO SUBSTITUTES FOR ROASTED POTATOES: roasted rutabaga roasted cauliflower roasted radish roasted bell peppers LOW CARB, KETO SUBSTITUTES FOR CARROTS & SWEET POTATOES: colorful bell peppers butternut squash rutabaga LOW CARB, GRAIN-FREE SUBSTITUTES FOR CROUTONS: onion flakes diced celery raw nuts raw seeds edamame baked cubed tofu roasted edamame LOWER CARB, GRAIN-FREE SUBSTITUTES FOR CROUTONS: baked chickpeas dehydrated peas LOW CARB, GRAIN-FREE KETO SUBSTITUTES FOR BREAD, WRAPS & TORTILLAS: lettuce cups collard green wrap endive cups serve over greens serve over cauliflower rice or cauliflower mash coconut-flour tortillas (e.g. siete) almond-flour tortillas keto bread (e.g. orowheat, franz) keto tortillas (e.g. Mission) LOW CARB, KETO SUBSTITUTES FOR BEANS: Nuts (e.g. walnuts, cashews) boiled peanuts Seeds (e.g. sunflower seeds, pepitas) avocado mushrooms eggplant green beans LOWER CARB SUBSTITUTES FOR BEANS: Tofu Tempeh black soy beans peas Bean-Free Refried Beans (recipe on happyherbivore.com) wheat gluten (e.g. seitan, no evil) LOW CARB, KETO SUBSTITUTES FOR HUMMUS: Dijon mustard avocado, guacamole nut butters (e.g. cashew butter) tahini (sesame seed paste) peanut butter coconut milk coconut cream cashew cream Bean-Free Hummus or cauliflower hummus (recipe on happyherbivore.com) vegan unsweetened greek yogurt vegan unsweetened coconut yogurt vegan mayo vegan butter Brami LOWER CARB SUBSTITUTES FOR HUMMUS: vegan cream cheese pesto LOW CARB, GRAIN-FREE KETO SUBSTITUTE FOR FLOUR (1-2 TBSP) IN RECIPES: almond flour coconut flour LOWER CARB SUBSTITUTE FOR FLOUR (1-2 TBSP) IN RECIPES: chickpea flour, garbanzo flour amaranth flour oat fiber tigernut flour xanthan gum guar gum agar agar glucomannan (konjac) OR omit and let it be runny If it's being chilled (not heated) flaxseed meal, chia seeds, and psyllium husk powder may work.