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8 Simple Swaps for The Keto Diet

Trying to do the keto thing but getting stuck on carbs? No problem! Read on for 8 simple swaps that will make your keto diet a breeze.


We get it! From pizza and pancakes to wine and sushi, the foods we love can be hard to give up when you’re doing keto. Our little secret? You don’t have to! That’s right. With a few simple swaps, you can enjoy the foods you love without worrying about excess carbs and sugars.

Below you’ll find eight simple swaps so you can keep eating your favorite dishes. Plus, thanks to blogger Carolyn from All Day I Dream About Food, we’ve even got specific keto-friendly recipes that will leave you satiated, satisfied, and licking your fingers. Enjoy!

Enjoy your wine with a good book - SECCO Wine Club

Love a Glass of Wine? Drink Low-Carb Wine! Duh 😉

You didn’t really think we’d start this list with anything other than wine, did you? Of course not! One of our greatest joys in life is indulging in a delicious glass of wine. Wine can be the perfect complement to a scrumptious meal or it can be savored all on its own. Unfortunately, a lot of wine today is full of added sugars that can wreck a keto diet. That’s why we’re so passionate about our low-carb wine!

From full-bodied reds to crisp pinots, we’ve got a little bit of everything! So, don’t feel like you have to ditch wine completely on the keto diet. Simply swap out those sugary wines for low-carb options. Easy!

Swap Sugary Muffins for Omelet Muffins

Do you often find yourself reaching for something fast, simple, and sugary in the mornings? You’re not alone. Fortunately, there are several options to make your mornings just as efficient without all the extra carbs. One of our favorites? Omelet muffins!

Honestly, it’s pretty much exactly how it sounds. Instead of baking blueberry or banana oat muffins, these savory, protein-packed muffins can be prepared ahead of time for an on-the-go solution to the morning rush. Simply add your keto-friendly omelet ingredients to a muffin tin (liners are recommended), bake until golden brown, and voila! You can even batch cook a bunch at the beginning of the week so you can easily microwave them in the morning. 

For a seriously simple recipe, check out All Day I Dream About Food’s Denver Omelet Muffins.

Keto-Friendly Omelet Muffins | SECCO Wine Club

Love Pancakes? Try Keto Pancakes!

Whether or not you subscribe to the idea that breakfast is the important meal of the day, it’s pretty undeniable that there are some seriously delicious breakfast items. Sadly, a lot of those items are jam-packed full of carbs and sugar. Fortunately, there are several swaps available to make pancakes without the guilt!

Swapping almond flour for traditional white flour will immediately cut down on the carbs, but sweetener swaps are also essential. Consider erythritol-based sweeteners for the perfect hint of sweetness without the artificial flavor. Want specifics? All Day I Dream About Food is here to save the day again with Keto Cinnamon Roll Pancakes, Chocolate Protein Pancakes, and a classic Keto Almond Flour Pancake recipe.

Swap Breakfast Burritos for Egg Wraps

Whether you’re indulging on a Sunday morning or simply need a hardier breakfast, a breakfast burrito is pretty iconic. Sometimes, however, that means carb-heavy tortillas, starchy potatoes, etc. To avoid the former, we can’t say enough good things about egg wraps!

They’re pretty much exactly what you’re thinking. Instead of using a flour or corn tortilla to wrap all your goodies in, you’ll actually use a thinly cooked layer of eggs. Sounds impossible, but all it takes is a whisked egg cooked on an 8-inch pan, flip it, fill it, roll it, and there you have it! Don’t believe us? Check out this Turkey Club Egg Wrap that’ll have you eating this on a regular basis.

Keto Egg Wraps | SECCO Wine Club

Can’t Quit Pizza? Try a Simple Pizza Bake

Honestly, who could give up pizza?! The stretch of the cheese, that savory sausage, the flavorful marinara sauce, the crust…oh yeah. Normally, pizza has a LOT of carbs, but not today! If you’re craving all the delicious flavors of pizza but don’t want the carbs, simply throw together a pizza bake.

It really is as easy as it sounds. Toss your keto-friendly ingredients (cheese, low-carb marinara, pepperoni, sausage, etc.) into an oven-friendly skillet, and then bake until golden and bubbly. You’ll get all the flavor you love without any of the guilt. Try this simple Keto Pizza Chicken recipe to see what we mean.

Craving Casserole? Get Creative with Cauliflower!

There’s just something about a homemade casserole that feels so comforting. Today, you can still enjoy that same feeling without having to use pasta! Simply swap out any pasta or grains from previous recipes with cauliflower. And no, we’re not kidding.

As strange as it may sound, cauliflower has a muted flavor that’s perfect for absorbing the flavors around it. Loved your family’s tuna casserole recipe? Swap out those egg noodles for cauliflower. Craving a chicken and rice casserole? Ditch the rice and opt for cauliflower! 

Just chop your cauliflower into small pieces, throw your ingredients into the slow cooker, cook on low for three hours, and that’s it! If this sounds like the perfect solution to busy weekday dinners, you’ll LOVE this Cheesy Smoked Sausage Casserole with (you guessed it) cauliflower.

Substitute cauliflower for pasta and grains

Want a Sushi Night? Try These Keto Sushi Solutions

Mourning the loss of sushi? Fear not! While white rice is pretty much a no-go on the keto diet, there are several ways to get all the delicious flavors of sushi without the carbs. It just takes a bit of creativity.

First, let’s give it up for cauliflower yet again! That’s right. You can swap white rice for cauliflower rice. Admittedly, we recommend opting for a sushi bowl instead of actual rolls for this one. The cauliflower rice doesn’t stick together in the same way, but a sushi bowl can still have all those flavors. 

Second, a stuffed avocado is a fun twist on traditional sushi. Simply add your filling of choice (we recommend spicy tuna or spicy crab) to your avocado and dig in! Want something you can actually use chopsticks on? You’ll fall in love with All Day I Dream About Food’s Keto Sushi California Roll recipe!

Enjoy Keto Ice Cream Without the Sugar and Carbs

Ditching carbs and sugar when you have a serious sweet tooth can be…tricky. Okay, it can be a huge pain in the butt. But not anymore! By adding ingredients like cream cheese while swapping traditional sweeteners for low-carb options, you can make ice cream treats so delicious you won’t miss your old desserts.

We have to give HUGE props to All Day I Dream About Food for this one. Her recipes have gotten us through some intense sugar cravings and we KNOW you’ll love them too. We highly recommend her Keto Cookies and Cream Popsicles, Sugar-Free Keto Raspberry Sorbet, and the Sugar-Free Ice Cream Cake. Seriously! Make these for any special occasion and you’ll have a very happy crowd.

Ditch the Carbs! Just Don’t Ditch Delicious Foods

We hope you enjoy these recipes and that our simple swaps help you bring together your friends, family, or community! Don’t forget to stock up on all your favorite wines, and definitely tag us when you post that perfect food picture on your Instagram. We’re all about community, so we’d love for you to be part of ours!