The Ultimate Guide on Easy Low Carb Swaps for Every Meal

Starting a low-carb lifestyle can feel quite overwhelming, right?

If so, it’s good to ease into it and reduce your carb intake step by step. Have a look at these easy swaps (including recipes) and choose 1 or 2 that seem doable to start with.

Low carb breakfast

Are you normally starting your day with oats? Try chia pudding – easily made with coconut milk and chia seeds. Add some protein powder, for example, collagen, and you’re good to go.

If your go-to breakfast is (fat-free) yoghurt with granola, you could swap this for Greek full fat yoghurt with crushed pecans/walnuts and shredded coconut.

When you’re rushing in the morning to go to work, give this smoothie a try.

More into a savoury breakfast? Have an omelette, for example, 2 eggs with mushrooms, tomato and parmesan cheese. 


keto breakfast

(Full-fat yoghurt bowl with blueberries, pecans and dark chocolate)


Low carb lunch

Are you a bread lover? Try swapping it with these low carb tortillas or make a very thin omelette to put your favourite toppings on.

If you have a bit more time, this savoury almond bread is perfect to make.

A salad is another great option to have for lunch, but make sure it has enough protein: 100-150 g meat/fish/egg will keep you satisfied till dinner.


low- carb salad

(Low-carb Ceasar salad with chicken, eggs, tomatoes and spinach)


Low carb dinner

As the popularity of low-carb diets increases, there are so many good alternatives available nowadays. Zoodles – zucchini noodles – for example, to make your favourite pasta dish.

Have you already tried cauliflower rice? Cauliflower is also perfect to use as a pizza base.

Another easy swap is pumpkin instead of potatoes. For example in a stew (stamppot for the Dutchies) with feta, chorizo, sundried tomatoes and spinach.


low - carb pizza
 (Low carb pizza with a cauliflower base, and topped with tuna and veggies)


Low carb snacks

Do you catch your hand in the cookie jar more often than you’d like to? Make a batch of these mouth-watering coconut chocolate chip cookies to satisfy your sweet tooth.

If you’re in the mood for something super quick, this mug cake is just right.

Instead of the daily apple – have berries with cream, to keep the doctor away :) 

And a no-brainer: swap your ordinary chocolate for Funky Fat Foods keto chocolate.

If you’re craving something savoury, try swapping chips for salted nuts and maybe some cheese.


low carb snacks

(Low-carb chocolate chip cookies)

Low carb drinks

You probably know that water, tea and coffee are low – or better said – no-carb options. But how about the cappuccino with skimmed milk you’re having at 10 am? This can have up to 10 g of carbs, depending on the size. Swap your “skinny cap” for unsweetened almond or coconut milk, or... how about pouring cream?

Another tasty option is a bulletproof coffee, which you can make with butter, ghee and/or MCT oil. Looking for a little comfort in a mug? Look no further – this bulletproof mocha coffee is the dream!


low-car Cappucino

 (Low-carb Cappucino)



This article was written by Noor Struik*.
*Noor Struik, founder of The Nourishing State, is an experienced dietitian and nutritional epidemiologist from the Netherlands. She focusses on low-carbohydrate healthy-fat (LCHF) diets to manage numerous conditions and diseases, as well as improving her clients’ overall health. Noor believes that the psychology around nutrition and self-care plays a central role while improving diet and lifestyle. She, therefore, addresses eating behaviour to regain confidence in nutritional choices and to experience a long-term healthy relationship with food
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