5 Low Carbohydrate Swaps

5 Low Carbohydrate Swaps

Carbohydrates are an essential part of the diet, however, overconsuming in this particular macronutrient can result in glucose being stored as fat…thanks to the action of insulin. Eating a low carbohydrate diet causes less insulin to be released by the pancreas, this ensures that the glucose we do consume is used as energy rather than being stored. Unfortunately for us, carbohydrates are in all our favourite foods, so here at myvitamins, we’ve got a few handy low carb alternatives to your favourite dishes!

Cauliflower/Broccoli Rice

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This versatile alternative to ordinary rice can be used in lots of yummy meals such as egg fried rice, biryani and even paella! One portion of cauliflower contains 77% of your daily recommended intake of vitamin C and broccoli is an amazing source of fibre, vitamin K, folate and chromium. A serving of cauliflower broccoli rice contains just 8g of carbohydrate compared with that of white rice that weighs in at a whopping 45g. You can make this easy rice substitute by blending a couple of heads of cauliflower and broccoli in a food processor, or a hand grater and cooking them for 5 minutes until tender.


Image result for courgette spaghetti

You have most probably seen this wonderful creation all over your Instagram, that’s because it’s a genius alternative to spaghetti and tastes great! Courgetti is made using a spiralizer; a handy little gadget that turns your boring old vegetables into a spaghetti like food. Courgetti contains just 6.2g of carbohydrate compared to 121g of ordinary spaghetti and takes literally 3 minutes to cook…it’s a no brainer.  You can use courgetti for an alternative to spaghetti in any of your favourite dishes!

Butternut Squash Spaghetti

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Buttenut squash spaghetti is a personal favourite of mine; it has a more ridged texture than courgetti, mimicking real spaghetti better. This type of spaghetti is harder to spiralize and won’t work if you have a hand held one. However, it works perfectly well on my hemsley and hemsley spiralizer (or any other similar spiralizing contraption). Butternut squash takes a little longer to cook at around around 5-7 minutes but taste great with bolognese or with some red pesto, tomatoes, mozzarella and spinach!

Lettuce Wraps

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Lettuce wraps are a great alternative to bread and are so quick and easy to prepare. Simply substitute in iceberg lettuce leaves in to your favourite recipes to wrap up fillings such as pulled pork, Asian chicken and Mexican tacos.

Cauliflower Pizza Crust

Image result for Cauliflower Pizza Crust


Pizza is the ultimate cheat food, so how about a healthy guilt free alternative? Yes please! This gluten-free cauliflower pizza crust recipe is easy to make and contains less than 14 g of carbohydrates. Grate up the cauliflower the same as you’d do for cauliflower rice, microwave it for 5 minutes and then wrap the mixture a clean dish towel to get out all the moisture.  Combine the rice with 1 egg, ½ cup of parmesan cheese, salt, some Italian herbs and mix into a dough type texture. Roll the dough out and bake for 15 minutes, now you can add your sauce, cheese and toppings!


Show us your recipes on Facebook, Twitter or Instagram…we’d love to see them!

Finding it hard to cut out carbs? Supplementing with White Kidney Bean Extract before eating a high carb meal can help prevent the breakdown of carbohydrate within the body.


Charlotte Cliffe

Charlotte Cliffe

Resident Nutritionist (ANutr)

Qualified nutritionist, health blogger and marketing executive who loves festivals and eating kiwi with the skin on...

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