The swap library

Keep the dish. Lose the carbs.

30 swap guides with the carbs compared from our food database, and exactly how to use each stand-in.

Sweetener converter Food explorer

Starches and sides

The plate fillers: rice, pasta, potatoes and fries.

Instead of

Rice

Cauliflower rice · Shirataki rice · Broccoli rice

43.6 g→0 gper serving Instead of

Pasta

Zucchini noodles · Shirataki noodles · Hearts of palm pasta

40.7 g→0 gper serving Instead of

Lasagna noodles

Zucchini planks · Eggplant slices · Baked cheese “noodle” sheets

40.7 g→0.6 gper serving Instead of

Potatoes

Cauliflower mash · Roasted radishes · Turnips

32.5 g→1 gper serving Instead of

French fries

Jicama fries · Rutabaga fries · Zucchini fries

26.4 g→2.3 gper serving Instead of

Sweet potatoes

Pumpkin · Butternut squash · Cauliflower

20.2 g→3.2 gper serving

Bread and wraps

Sandwiches, burgers, tacos and pizza night.

Instead of

Bread

Lettuce wraps · Chaffles · Cloud bread

13 g→1.1 gper serving Instead of

Burger buns

Iceberg lettuce wrap · Portobello caps · Chaffle buns

13 g→1.1 gper serving Instead of

Tortillas

Lettuce cups · Collard green wraps · Cheese taco shells

23.5 g→0.4 gper serving Instead of

Pizza crust

Fathead dough · Zucchini pizza boats · Portobello pizzas

Baking and thickening

Flour, cornstarch and the binding jobs they do.

Instead of

Flour

Almond flour · Coconut flour · Flaxseed meal

22 g→0.3 gper serving Instead of

Cornstarch

Xanthan gum · Guar gum · Glucomannan

Instead of

Breadcrumbs

Crushed pork rinds · Grated parmesan · Almond flour

Sweeteners

Sugar in every form, and how much of each keto sweetener to use.

Instead of

Sugar

Erythritol · Allulose · Monk fruit blends

4 g→0 gper serving Instead of

Brown sugar

Brown-style erythritol or monk fruit blend · Allulose · Your sweetener plus a touch of molasses

4.5 g→0 gper serving Instead of

Powdered sugar

Powdered erythritol · Powdered allulose · Powdered monk fruit blend

4 g→0 gper serving Instead of

Honey

Allulose syrup · Monk fruit syrup · Honey-flavored keto syrups

17.2 g→0 gper serving Instead of

Maple syrup

Allulose syrup plus maple extract · Sugar-free maple-flavored syrup · Brown butter

13.4 g→0 gper serving

Snacks and sauces

Crunch, dip and the condiments that hide sugar.

Instead of

Crackers

Parmesan crisps · Flax crackers · Cucumber rounds

10.9 g→0 gper serving Instead of

Chips

Pork rinds · Cheese crisps · Pepperoni chips

13.6 g→0 gper serving Instead of

Hummus

Guacamole · Baba ghanoush · Cauliflower hummus

2.5 g→1.9 gper serving Instead of

Ketchup

No-sugar ketchup · Yellow mustard · Salsa

4.6 g→0.1 gper serving Instead of

BBQ sauce

Dry rub · Sugar-free BBQ sauce · Carolina mustard sauce

13.3 g→0 gper serving

Breakfast, drinks and dessert

Morning bowls, the drinks cart and something sweet.

Instead of

Oatmeal

Hemp heart porridge · Chia pudding · Flax porridge

22.2 g→0.3 gper serving Instead of

Cereal and granola

Nut granola · Toasted coconut · Pumpkin seeds

22.6 g→0.7 gper serving Instead of

Milk

Unsweetened almond milk · Heavy cream, thinned · Coconut milk

11.7 g→0.7 gper serving Instead of

Soda

Sparkling water · Diet soda · Unsweetened iced tea

37.6 g→0 gper serving Instead of

Beer

Ultra-low-carb beer · Light beer · Hard seltzer

12.8 g→0 gper serving Instead of

Ice cream

Allulose ice cream · Berries and sweet cream · Chocolate avocado mousse

15.4 g→0 gper serving Instead of

Chocolate

85% dark chocolate · Sugar-free chocolate · 70% dark chocolate

15.6 g→0 gper serving

The Keto Tuxedo letter

One great recipe a week

Every one built on these swaps, with the net carbs counted. Plus the free Keto Dress Code.

The libraries

Keto for real life

17 game plans

Every occasion

From black tie to the gas station: airports, road trips, game day, first dates and the office party.

Explore →22 cuisines

Dining out

What to order, what to skip and exactly what to say, from sushi to the sports bar.

Explore →85 drinks

The bar

Carbs in every cocktail, wine and beer, and how to order each one lower-carb.

Explore →54 ingredients

Hidden carbs

Maltodextrin, IMO, maltitol, “tapioca fiber”: what each label word means and how to count it.

Explore →