Ingredient,Context,Aliases,Category,Is_Keto_Friendly,Is_Vegan_Friendly,Keto_Substitution,Keto_Instruction,Vegan_Substitution,Vegan_Instruction,Vegan_Keto_Substitution,Vegan_Keto_Instruction
All-Purpose Flour,Baking & Desserts,plain flour|white flour|AP flour,Flour & Grains,False,True,almond flour,1:1 by weight (add extra egg for binding). Best 1-to-1 in most baked goods; slightly denser result,,,Almond Flour,"1:1 by weight. For binding, use 1 flax egg (1 tbsp flax meal + 3 tbsp water, rest 5 min) per egg called for."
All-Purpose Flour,Baking & Desserts,plain flour|white flour|AP flour,Flour & Grains,False,True,coconut flour,1/4 the amount. Very absorbent; increase eggs and liquid significantly,,,Coconut Flour,1/4 the amount. Very absorbent; increase plant milk and use flax eggs (1 tbsp flax + 3 tbsp water each) instead of eggs.
All-Purpose Flour,Baking & Desserts,plain flour|white flour|AP flour,Flour & Grains,False,True,lupin flour,1:1. High protein; slightly bitter; great for bread and pasta,,,lupin flour,1:1. High protein; slightly bitter; great for bread and pasta
Bread Flour,Baking & Desserts,strong flour|high-gluten flour,Flour & Grains,False,True,almond flour,1:1. Add xanthan gum (1/4 tsp per cup) for structure,,,almond flour,1:1. Add xanthan gum (1/4 tsp per cup) for structure
Bread Flour,Baking & Desserts,strong flour|high-gluten flour,Flour & Grains,False,True,lupin flour,1:1. Closest protein content to bread flour,,,lupin flour,1:1. Closest protein content to bread flour
Bread Flour,Baking & Desserts,strong flour|high-gluten flour,Flour & Grains,False,True,vital wheat gluten + almond flour,1 tbsp VWG per cup almond flour. Adds elasticity for yeasted breads,,,vital wheat gluten + almond flour,1 tbsp VWG per cup almond flour. Adds elasticity for yeasted breads
Cake Flour,Baking & Desserts,soft flour,Flour & Grains,False,True,almond flour,1:1. Produces tender crumb similar to cake flour,,,almond flour,1:1. Produces tender crumb similar to cake flour
Cake Flour,Baking & Desserts,soft flour,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. Must add 1 extra egg per 1/4 cup coconut flour,,,Coconut Flour,1/4 cup per 1 cup. Must add 1 flax egg (1 tbsp flax meal + 3 tbsp water) per 1/4 cup coconut flour used.
Cake Flour,Baking & Desserts,soft flour,Flour & Grains,False,True,oat fiber,1:1. Zero net carbs; light texture; best blended with almond flour,,,oat fiber,1:1. Zero net carbs; light texture; best blended with almond flour
Self-Rising Flour,Baking & Desserts,self-raising flour,Flour & Grains,False,True,almond flour + baking powder,1 cup almond flour + 1.5 tsp baking powder + 1/4 tsp salt. Use this blend wherever self-rising flour is called for,,,almond flour + baking powder,1 cup almond flour + 1.5 tsp baking powder + 1/4 tsp salt. Use this blend wherever self-rising flour is called for
Self-Rising Flour,Baking & Desserts,self-raising flour,Flour & Grains,False,True,coconut flour + baking powder,1/4 cup coconut flour + 1 tsp baking powder. Needs extra liquid and eggs,,,Coconut Flour + Baking Powder,1/4 cup coconut flour + 1 tsp baking powder. Use flax eggs and extra plant milk to replace eggs and liquid.
Self-Rising Flour,Baking & Desserts,self-raising flour,Flour & Grains,False,True,lupin flour + baking powder,1 cup + 1.5 tsp baking powder. nan,,,lupin flour + baking powder,1 cup + 1.5 tsp baking powder. nan
Whole Wheat Flour,Baking & Desserts,wholemeal flour|whole grain flour,Flour & Grains,False,True,almond flour,1:1. Add flaxseed meal for fiber and nuttiness,,,almond flour,1:1. Add flaxseed meal for fiber and nuttiness
Whole Wheat Flour,Baking & Desserts,wholemeal flour|whole grain flour,Flour & Grains,False,True,hazelnut flour,1:1. Earthy flavor; higher fat,,,hazelnut flour,1:1. Earthy flavor; higher fat
Whole Wheat Flour,Baking & Desserts,wholemeal flour|whole grain flour,Flour & Grains,False,True,lupin flour,1:1. High fiber; earthy flavor,,,lupin flour,1:1. High fiber; earthy flavor
Spelt Flour,Baking & Desserts,dinkel flour,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Spelt Flour,Baking & Desserts,dinkel flour,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Spelt Flour,Baking & Desserts,dinkel flour,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
Rye Flour,Cold Prep & Light Meals,dark rye|light rye|pumpernickel flour,Flour & Grains,False,True,almond flour,1:1. Add caraway seeds to mimic rye flavor,,,almond flour,1:1. Add caraway seeds to mimic rye flavor
Rye Flour,Baking & Desserts,dark rye|light rye|pumpernickel flour,Flour & Grains,False,True,psyllium husk + almond flour,2 tbsp psyllium + 1 cup almond flour. Psyllium mimics rye's dense chewy texture,,,psyllium husk + almond flour,2 tbsp psyllium + 1 cup almond flour. Psyllium mimics rye's dense chewy texture
Rye Flour,Baking & Desserts,dark rye|light rye|pumpernickel flour,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
Buckwheat Flour,Baking & Desserts,kasha flour,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Buckwheat Flour,Baking & Desserts,kasha flour,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Buckwheat Flour,Baking & Desserts,kasha flour,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
Oat Flour,Baking & Desserts,ground oats,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Oat Flour,Baking & Desserts,ground oats,Flour & Grains,False,True,oat fiber,1:1. Oat fiber is zero carb — not the same as oat flour; use for texture,,,oat fiber,1:1. Oat fiber is zero carb — not the same as oat flour; use for texture
Oat Flour,Baking & Desserts,ground oats,Flour & Grains,False,True,sunflower seed flour,1:1. Mild flavor; nut-free option,,,sunflower seed flour,1:1. Mild flavor; nut-free option
Rice Flour,Baking & Desserts,white rice flour,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Rice Flour,Baking & Desserts,white rice flour,Flour & Grains,False,True,tapioca alternative: use arrowroot sparingly + almond flour,nan. Arrowroot is still higher carb but used in small amounts,,,tapioca alternative: use arrowroot sparingly + almond flour,nan. Arrowroot is still higher carb but used in small amounts
Rice Flour,Baking & Desserts,white rice flour,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Brown Rice Flour,Baking & Desserts,,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Brown Rice Flour,Baking & Desserts,,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Brown Rice Flour,Baking & Desserts,,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
Corn Flour,"Sauces, Dips & Dressings",cornstarch|maize flour|corn starch,Flour & Grains,False,True,xanthan gum,use 1/8 tsp per 1 tbsp cornstarch for thickening. For thickening sauces and gravies,,,xanthan gum,use 1/8 tsp per 1 tbsp cornstarch for thickening. For thickening sauces and gravies
Corn Flour,"Sauces, Dips & Dressings",cornstarch|maize flour|corn starch,Flour & Grains,False,True,glucomannan (konjac powder),1 tsp per 2 tbsp cornstarch. Excellent thickener; forms gel,,,glucomannan (konjac powder),1 tsp per 2 tbsp cornstarch. Excellent thickener; forms gel
Corn Flour,"Sauces, Dips & Dressings",cornstarch|maize flour|corn starch,Flour & Grains,False,True,arrowroot (small amounts),1:1 but limit quantity. Still has carbs but used in tiny amounts,,,arrowroot (small amounts),1:1 but limit quantity. Still has carbs but used in tiny amounts
Cornmeal,Baking & Desserts,polenta|grits,Flour & Grains,False,True,almond flour,1:1. Different texture but works for cornbread-style baked goods,,,almond flour,1:1. Different texture but works for cornbread-style baked goods
Cornmeal,Baking & Desserts,polenta|grits,Flour & Grains,False,True,cauliflower polenta,replace 1:1 by volume. Blend cooked cauliflower for polenta substitute,,,cauliflower polenta,replace 1:1 by volume. Blend cooked cauliflower for polenta substitute
Cornmeal,Baking & Desserts,polenta|grits,Flour & Grains,False,True,ground pork rinds,1:1. Adds crunch similar to cornmeal crust,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. Adds crunch similar to cornmeal crust
Semolina,Main Course & Heavy Cooking,durum semolina,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Semolina,Main Course & Heavy Cooking,durum semolina,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
Semolina,Main Course & Heavy Cooking,durum semolina,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Tapioca Flour,"Sauces, Dips & Dressings",tapioca starch|cassava starch,Flour & Grains,False,True,xanthan gum,1 tsp per 1 tbsp tapioca. For thickening,,,xanthan gum,1 tsp per 1 tbsp tapioca. For thickening
Tapioca Flour,"Sauces, Dips & Dressings",tapioca starch|cassava starch,Flour & Grains,False,True,glucomannan,1/2 tsp per 1 tbsp tapioca. Excellent keto thickener,,,glucomannan,1/2 tsp per 1 tbsp tapioca. Excellent keto thickener
Tapioca Flour,"Sauces, Dips & Dressings",tapioca starch|cassava starch,Flour & Grains,False,True,arrowroot (small qty),1:1 in small amounts. Use sparingly,,,arrowroot (small qty),1:1 in small amounts. Use sparingly
Arrowroot Flour,"Sauces, Dips & Dressings",arrowroot starch|arrowroot powder,Flour & Grains,False,True,xanthan gum,1/8–1/4 tsp per tbsp. Best for thickening,,,xanthan gum,1/8–1/4 tsp per tbsp. Best for thickening
Arrowroot Flour,"Sauces, Dips & Dressings",arrowroot starch|arrowroot powder,Flour & Grains,False,True,glucomannan,1/2 tsp per tbsp. Great gel-forming thickener,,,glucomannan,1/2 tsp per tbsp. Great gel-forming thickener
Potato Starch,"Sauces, Dips & Dressings",potato flour,Flour & Grains,False,True,xanthan gum,1/8 tsp per tbsp for thickening. nan,,,xanthan gum,1/8 tsp per tbsp for thickening. nan
Potato Starch,"Sauces, Dips & Dressings",potato flour,Flour & Grains,False,True,glucomannan,1/2 tsp per tbsp. nan,,,glucomannan,1/2 tsp per tbsp. nan
Potato Starch,"Sauces, Dips & Dressings",potato flour,Flour & Grains,False,True,almond flour for baking,1:1. nan,,,almond flour for baking,1:1. nan
Chickpea Flour,Baking & Desserts,besan|gram flour|garbanzo flour,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Chickpea Flour,Baking & Desserts,besan|gram flour|garbanzo flour,Flour & Grains,False,True,lupin flour,1:1. Lower carb; similar protein content,,,lupin flour,1:1. Lower carb; similar protein content
Chickpea Flour,Baking & Desserts,besan|gram flour|garbanzo flour,Flour & Grains,False,True,sunflower seed flour,1:1. nan,,,sunflower seed flour,1:1. nan
Soy Flour,Baking & Desserts,,Flour & Grains,False,True,almond flour,1:1. Preferred for most applications,,,almond flour,1:1. Preferred for most applications
Soy Flour,Baking & Desserts,,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
Teff Flour,Main Course & Heavy Cooking,,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Teff Flour,Main Course & Heavy Cooking,,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Teff Flour,Main Course & Heavy Cooking,,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
Amaranth Flour,Baking & Desserts,,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Amaranth Flour,Baking & Desserts,,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Millet Flour,Baking & Desserts,,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Millet Flour,Baking & Desserts,,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Cassava Flour,Main Course & Heavy Cooking,yuca flour,Flour & Grains,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Cassava Flour,Main Course & Heavy Cooking,yuca flour,Flour & Grains,False,True,coconut flour,1/4 cup per 1 cup. nan,,,coconut flour,1/4 cup per 1 cup. nan
Cassava Flour,Main Course & Heavy Cooking,yuca flour,Flour & Grains,False,True,lupin flour,1:1. nan,,,lupin flour,1:1. nan
White Rice,Main Course & Heavy Cooking,long grain rice|jasmine rice|basmati rice|short grain rice,Grains & Cereals,False,True,cauliflower rice,1:1 by volume. Pulse cauliflower in food processor; sauté to reduce moisture,,,cauliflower rice,1:1 by volume. Pulse cauliflower in food processor; sauté to reduce moisture
White Rice,Main Course & Heavy Cooking,long grain rice|jasmine rice|basmati rice|short grain rice,Grains & Cereals,False,True,broccoli rice,1:1 by volume. Similar to cauliflower rice; slightly stronger flavor,,,broccoli rice,1:1 by volume. Similar to cauliflower rice; slightly stronger flavor
White Rice,Main Course & Heavy Cooking,long grain rice|jasmine rice|basmati rice|short grain rice,Grains & Cereals,False,True,shirataki rice (konjac rice),1:1. Zero calorie; needs rinsing and dry-toasting,,,shirataki rice (konjac rice),1:1. Zero calorie; needs rinsing and dry-toasting
Brown Rice,Main Course & Heavy Cooking,whole grain rice,Grains & Cereals,False,True,cauliflower rice,1:1 by volume. Best all-purpose keto rice sub,,,cauliflower rice,1:1 by volume. Best all-purpose keto rice sub
Brown Rice,Main Course & Heavy Cooking,whole grain rice,Grains & Cereals,False,True,hemp seed 'rice',1:1 by volume. Toast hemp seeds for a nutty grain-like texture,,,hemp seed 'rice',1:1 by volume. Toast hemp seeds for a nutty grain-like texture
Brown Rice,Main Course & Heavy Cooking,whole grain rice,Grains & Cereals,False,True,shirataki rice,1:1. Zero net carbs,,,shirataki rice,1:1. Zero net carbs
Wild Rice,Cold Prep & Light Meals,,Grains & Cereals,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Wild Rice,Cold Prep & Light Meals,,Grains & Cereals,False,True,roasted sunflower seeds (for texture),nan. Adds crunch and nuttiness,,,roasted sunflower seeds (for texture),nan. Adds crunch and nuttiness
Arborio Rice,Main Course & Heavy Cooking,risotto rice,Grains & Cereals,False,True,cauliflower florets,1:1 by volume. Cook in broth with parmesan for keto risotto,,,cauliflower florets,1:1 by volume. Cook in broth with parmesan for keto risotto
Arborio Rice,Main Course & Heavy Cooking,risotto rice,Grains & Cereals,False,True,shirataki rice,1:1. Not as creamy but very low carb,,,shirataki rice,1:1. Not as creamy but very low carb
Arborio Rice,Main Course & Heavy Cooking,risotto rice,Grains & Cereals,False,True,diced turnip,1:1. Holds shape well; mild flavor,,,diced turnip,1:1. Holds shape well; mild flavor
Jasmine Rice,Main Course & Heavy Cooking,Thai rice,Grains & Cereals,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Jasmine Rice,Main Course & Heavy Cooking,Thai rice,Grains & Cereals,False,True,shirataki rice,1:1. nan,,,shirataki rice,1:1. nan
Basmati Rice,Main Course & Heavy Cooking,Indian rice,Grains & Cereals,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Basmati Rice,Main Course & Heavy Cooking,Indian rice,Grains & Cereals,False,True,shirataki rice,1:1. nan,,,shirataki rice,1:1. nan
Sushi Rice,Main Course & Heavy Cooking,sticky rice|glutinous rice,Grains & Cereals,False,True,cauliflower rice seasoned with rice vinegar,"1:1. Season with rice vinegar, erythritol, and salt",,,cauliflower rice seasoned with rice vinegar,"1:1. Season with rice vinegar, erythritol, and salt"
Sushi Rice,Main Course & Heavy Cooking,sticky rice|glutinous rice,Grains & Cereals,False,True,shirataki rice,1:1. nan,,,shirataki rice,1:1. nan
Oats,Main Course & Heavy Cooking,rolled oats|old-fashioned oats|oatmeal,Grains & Cereals,False,True,hemp seeds,1:1 by volume. High fat and protein; makes a porridge-like base,,,hemp seeds,1:1 by volume. High fat and protein; makes a porridge-like base
Oats,Main Course & Heavy Cooking,rolled oats|old-fashioned oats|oatmeal,Grains & Cereals,False,True,chia seeds + flaxseed,1/4 cup chia + 1/4 cup flax per serving. Soak overnight; thick and filling like overnight oats,,,chia seeds + flaxseed,1/4 cup chia + 1/4 cup flax per serving. Soak overnight; thick and filling like overnight oats
Oats,Main Course & Heavy Cooking,rolled oats|old-fashioned oats|oatmeal,Grains & Cereals,False,True,coconut flakes + nuts,1:1 by volume. Toasted; best for granola,,,coconut flakes + nuts,1:1 by volume. Toasted; best for granola
Steel-Cut Oats,Main Course & Heavy Cooking,Irish oats|pinhead oats,Grains & Cereals,False,True,hemp hearts,1:1. nan,,,hemp hearts,1:1. nan
Steel-Cut Oats,Main Course & Heavy Cooking,Irish oats|pinhead oats,Grains & Cereals,False,True,chia seeds,1/4 cup with warm liquid. nan,,,chia seeds,1/4 cup with warm liquid. nan
Steel-Cut Oats,Main Course & Heavy Cooking,Irish oats|pinhead oats,Grains & Cereals,False,True,crushed nuts + coconut,1:1. nan,,,crushed nuts + coconut,1:1. nan
Instant Oats,Main Course & Heavy Cooking,quick oats|quick-cooking oats,Grains & Cereals,False,True,hemp seeds,1:1. nan,,,hemp seeds,1:1. nan
Instant Oats,Main Course & Heavy Cooking,quick oats|quick-cooking oats,Grains & Cereals,False,True,golden flaxseed meal,1:1 by volume. Soak in hot water; similar consistency,,,golden flaxseed meal,1:1 by volume. Soak in hot water; similar consistency
Instant Oats,Main Course & Heavy Cooking,quick oats|quick-cooking oats,Grains & Cereals,False,True,chia seeds,1/4 cup per serving. nan,,,chia seeds,1/4 cup per serving. nan
Barley,Soups & Savory Liquids,pearl barley|hulled barley,Grains & Cereals,False,True,cauliflower,1:1 by volume cooked. Dice small; cook similarly,,,cauliflower,1:1 by volume cooked. Dice small; cook similarly
Barley,Soups & Savory Liquids,pearl barley|hulled barley,Grains & Cereals,False,True,diced kohlrabi,1:1. Holds texture well in soups,,,diced kohlrabi,1:1. Holds texture well in soups
Barley,Soups & Savory Liquids,pearl barley|hulled barley,Grains & Cereals,False,True,"mushrooms, finely diced",1:1. Earthy flavor; similar chew,,,"mushrooms, finely diced",1:1. Earthy flavor; similar chew
Farro,Cold Prep & Light Meals,emmer wheat,Grains & Cereals,False,True,cauliflower,1:1 by volume. nan,,,cauliflower,1:1 by volume. nan
Farro,Cold Prep & Light Meals,emmer wheat,Grains & Cereals,False,True,diced turnip,1:1. nan,,,diced turnip,1:1. nan
Farro,Cold Prep & Light Meals,emmer wheat,Grains & Cereals,False,True,hemp hearts,1:1. nan,,,hemp hearts,1:1. nan
Wheat Berries,Main Course & Heavy Cooking,,Grains & Cereals,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Bulgur,Main Course & Heavy Cooking,cracked wheat|tabouleh grain,Grains & Cereals,False,True,"cauliflower, finely riced",1:1. Classic keto tabbouleh substitute,,,"cauliflower, finely riced",1:1. Classic keto tabbouleh substitute
Bulgur,Main Course & Heavy Cooking,cracked wheat|tabouleh grain,Grains & Cereals,False,True,hemp hearts,1:1. Nutty flavor; softer texture,,,hemp hearts,1:1. Nutty flavor; softer texture
Bulgur,Main Course & Heavy Cooking,cracked wheat|tabouleh grain,Grains & Cereals,False,True,chopped mushrooms,1:1. Earthy; works in pilafs,,,chopped mushrooms,1:1. Earthy; works in pilafs
Couscous,Main Course & Heavy Cooking,Moroccan couscous|Israeli couscous,Grains & Cereals,False,True,cauliflower rice,1:1. Best all-around sub,,,cauliflower rice,1:1. Best all-around sub
Couscous,Main Course & Heavy Cooking,Moroccan couscous|Israeli couscous,Grains & Cereals,False,True,riced broccoli,1:1. Slightly stronger flavor,,,riced broccoli,1:1. Slightly stronger flavor
Couscous,Main Course & Heavy Cooking,Moroccan couscous|Israeli couscous,Grains & Cereals,False,True,hemp hearts,1:1. nan,,,hemp hearts,1:1. nan
Couscous,Main Course & Heavy Cooking,Israeli couscous|pearl couscous,Pasta & Noodles,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Couscous,Main Course & Heavy Cooking,Israeli couscous|pearl couscous,Pasta & Noodles,False,True,hemp hearts,1:1. nan,,,hemp hearts,1:1. nan
Quinoa,Main Course & Heavy Cooking,red quinoa|black quinoa|white quinoa,Grains & Cereals,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Quinoa,Main Course & Heavy Cooking,red quinoa|black quinoa|white quinoa,Grains & Cereals,False,True,hemp hearts,1:1. High in protein and fat; most similar nutritional profile,,,hemp hearts,1:1. High in protein and fat; most similar nutritional profile
Quinoa,Main Course & Heavy Cooking,red quinoa|black quinoa|white quinoa,Grains & Cereals,False,True,diced mushrooms + seeds,1:1. nan,,,diced mushrooms + seeds,1:1. nan
Millet,Main Course & Heavy Cooking,proso millet|pearl millet,Grains & Cereals,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Millet,Main Course & Heavy Cooking,proso millet|pearl millet,Grains & Cereals,False,True,hemp hearts,1:1. nan,,,hemp hearts,1:1. nan
Amaranth,Main Course & Heavy Cooking,,Grains & Cereals,False,True,hemp hearts + chia,1:1. nan,,,hemp hearts + chia,1:1. nan
Amaranth,Main Course & Heavy Cooking,,Grains & Cereals,False,True,cauliflower rice,1:1. nan,,,cauliflower rice,1:1. nan
Teff,Main Course & Heavy Cooking,,Grains & Cereals,False,True,hemp seeds,1:1. nan,,,hemp seeds,1:1. nan
Teff,Main Course & Heavy Cooking,,Grains & Cereals,False,True,chia seeds,1:1. nan,,,chia seeds,1:1. nan
Polenta,Main Course & Heavy Cooking,grits|cornmeal mush,Grains & Cereals,False,True,cauliflower polenta,1:1. Steam and mash cauliflower with butter and cheese,,,cauliflower polenta,1:1. Steam and mash cauliflower with butter and cheese
Polenta,Main Course & Heavy Cooking,grits|cornmeal mush,Grains & Cereals,False,True,celeriac mash,1:1. Similar creamy texture,,,celeriac mash,1:1. Similar creamy texture
Polenta,Baking & Desserts,grits|cornmeal mush,Grains & Cereals,False,True,almond flour polenta (baked),nan. Mix almond flour with broth and cheese for baked version,,,almond flour polenta (baked),nan. Mix almond flour with broth and cheese for baked version
Grits,Main Course & Heavy Cooking,hominy grits|corn grits,Grains & Cereals,False,True,cauliflower grits,1:1. Fine-riced cauliflower cooked with butter and cream,,,cauliflower grits,1:1. Fine-riced cauliflower cooked with butter and cream
Grits,Main Course & Heavy Cooking,hominy grits|corn grits,Grains & Cereals,False,True,turnip mash,1:1. nan,,,turnip mash,1:1. nan
Grits,Main Course & Heavy Cooking,hominy grits|corn grits,Grains & Cereals,False,True,almond flour + cream,1:1 substitute. nan,,,almond flour + cream,1:1 substitute. nan
Bread,Main Course & Heavy Cooking,white bread|wheat bread|sandwich bread|toast,Grains & Cereals,False,True,almond flour bread (homemade or store-bought keto bread),"1:1 slice for slice. Cloud bread, Sola bread, or homemade almond loaf",,,almond flour bread (homemade or store-bought keto bread),"1:1 slice for slice. Cloud bread, Sola bread, or homemade almond loaf"
Bread,Main Course & Heavy Cooking,white bread|wheat bread|sandwich bread|toast,Grains & Cereals,False,True,cloud bread (egg whites + cream cheese),1:1 slice. Very light; best for sandwiches,,,Vegan Keto Cheese or Nutritional Yeast,1:1 slice. Very light; best for sandwiches
Bread,Main Course & Heavy Cooking,white bread|wheat bread|sandwich bread|toast,Grains & Cereals,False,True,lettuce wrap,1–2 large leaves per slice. For sandwiches and wraps,,,lettuce wrap,1–2 large leaves per slice. For sandwiches and wraps
Sourdough Bread,Main Course & Heavy Cooking,sourdough loaf,Grains & Cereals,False,True,keto bread (almond/coconut flour loaf),1:1. nan,,,keto bread (almond/coconut flour loaf),1:1. nan
Sourdough Bread,Main Course & Heavy Cooking,sourdough loaf,Grains & Cereals,False,True,cloud bread,1:1. nan,,,cloud bread,1:1. nan
Sourdough Bread,Main Course & Heavy Cooking,sourdough loaf,Grains & Cereals,False,True,lettuce wrap,nan. nan,,,lettuce wrap,nan. nan
Rye Bread,Cold Prep & Light Meals,dark bread|pumpernickel,Grains & Cereals,False,True,keto bread with caraway seeds,1:1. Add caraway to mimic rye flavor,,,keto bread with caraway seeds,1:1. Add caraway to mimic rye flavor
Rye Bread,Baking & Desserts,dark bread|pumpernickel,Grains & Cereals,False,True,almond flour crackers,nan. Different form but works for spreads,,,almond flour crackers,nan. Different form but works for spreads
Pita Bread,Main Course & Heavy Cooking,flatbread|pita,Grains & Cereals,False,True,almond flour flatbread,1:1. nan,,,almond flour flatbread,1:1. nan
Pita Bread,Main Course & Heavy Cooking,flatbread|pita,Grains & Cereals,False,True,low-carb tortilla,1:1. Many commercial keto tortillas available,,,low-carb tortilla,1:1. Many commercial keto tortillas available
Pita Bread,Main Course & Heavy Cooking,flatbread|pita,Grains & Cereals,False,True,lettuce cup,1 leaf. nan,,,lettuce cup,1 leaf. nan
Naan Bread,Main Course & Heavy Cooking,Indian flatbread,Grains & Cereals,False,True,almond flour naan,"1:1. Many keto naan recipes with almond flour, yogurt, egg",,,Almond Flour Naan,1:1. Use almond flour with coconut yogurt and baking powder. No egg needed; flax egg adds structure if required.
Naan Bread,Main Course & Heavy Cooking,Indian flatbread,Grains & Cereals,False,True,fathead dough naan,1:1. Cream cheese + mozzarella + almond flour,,,fathead dough naan,1:1. Cream cheese + mozzarella + almond flour
Naan Bread,Main Course & Heavy Cooking,Indian flatbread,Grains & Cereals,False,True,cauliflower naan,1:1. Surprisingly authentic texture,,,cauliflower naan,1:1. Surprisingly authentic texture
Bagel,Baking & Desserts,everything bagel|plain bagel,Grains & Cereals,False,True,fathead bagel,1:1. Mozzarella + cream cheese + almond flour dough,,,fathead bagel,1:1. Mozzarella + cream cheese + almond flour dough
Bagel,Main Course & Heavy Cooking,everything bagel|plain bagel,Grains & Cereals,False,True,almond flour bagel,1:1. nan,,,almond flour bagel,1:1. nan
English Muffin,Main Course & Heavy Cooking,,Grains & Cereals,False,True,chaffle (cheese waffle),1:1. Made in waffle iron with egg and cheese,,,Almond Flour + Nutritional Yeast Patty,"1:1. Combine almond flour, nutritional yeast, baking powder, and plant milk. Cook in a ring mold on a skillet."
English Muffin,Main Course & Heavy Cooking,,Grains & Cereals,False,True,cloud bread round,1:1. nan,,,cloud bread round,1:1. nan
English Muffin,Baking & Desserts,,Grains & Cereals,False,True,keto English muffin (microwave),1:1. Almond flour + egg + baking powder,,,Microwave Almond Flour Muffin,1:1. Mix almond flour + baking powder + plant milk + flax egg (1 tbsp flax + 3 tbsp water). Microwave 90 seconds.
Tortilla,Main Course & Heavy Cooking,flour tortilla|corn tortilla|wrap,Grains & Cereals,False,True,almond flour tortilla,1:1. Pliable when warm,,,almond flour tortilla,1:1. Pliable when warm
Tortilla,Main Course & Heavy Cooking,flour tortilla|corn tortilla|wrap,Grains & Cereals,False,True,coconut flour tortilla,1:1. Slightly sweeter flavor,,,coconut flour tortilla,1:1. Slightly sweeter flavor
Tortilla,Main Course & Heavy Cooking,flour tortilla|corn tortilla|wrap,Grains & Cereals,False,True,lettuce wrap (iceberg or romaine),1 large leaf. No cooking needed,,,lettuce wrap (iceberg or romaine),1 large leaf. No cooking needed
Corn Tortilla,Main Course & Heavy Cooking,,Grains & Cereals,False,True,almond flour tortilla,1:1. nan,,,almond flour tortilla,1:1. nan
Corn Tortilla,Main Course & Heavy Cooking,,Grains & Cereals,False,True,jicama slices,1:1 slice. Thin slices used as taco shells,,,jicama slices,1:1 slice. Thin slices used as taco shells
Corn Tortilla,Main Course & Heavy Cooking,,Grains & Cereals,False,True,lettuce cup,1 leaf. nan,,,lettuce cup,1 leaf. nan
Cracker,"Sauces, Dips & Dressings",saltine cracker|graham cracker|Ritz cracker|water cracker,Grains & Cereals,False,True,almond flour crackers,"1:1. Many brands available (Simple Mills, etc.)",,,almond flour crackers,"1:1. Many brands available (Simple Mills, etc.)"
Cracker,"Sauces, Dips & Dressings",saltine cracker|graham cracker|Ritz cracker|water cracker,Grains & Cereals,False,True,pork rind crackers,1:1. Zero carb; great with dips,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. Zero carb; great with dips
Cracker,Baking & Desserts,saltine cracker|graham cracker|Ritz cracker|water cracker,Grains & Cereals,False,True,cheese crisps,1:1. Bake shredded parmesan into wafers,,,Vegan Keto Cheese or Nutritional Yeast,1:1. Bake shredded parmesan into wafers
Rice Cakes,Cold Prep & Light Meals,rice wafers,Grains & Cereals,False,True,cucumber slices,1:1. Refreshing base for toppings,,,cucumber slices,1:1. Refreshing base for toppings
Rice Cakes,Cold Prep & Light Meals,rice wafers,Grains & Cereals,False,True,celery,nan. Crunchy vehicle for toppings,,,celery,nan. Crunchy vehicle for toppings
Rice Cakes,Cold Prep & Light Meals,rice wafers,Grains & Cereals,False,True,keto crackers,1:1. nan,,,keto crackers,1:1. nan
Pretzels,Baking & Desserts,soft pretzel|pretzel sticks,Grains & Cereals,False,True,fathead pretzel dough,1:1. Mozzarella + almond flour dough,,,fathead pretzel dough,1:1. Mozzarella + almond flour dough
Pretzels,Cold Prep & Light Meals,soft pretzel|pretzel sticks,Grains & Cereals,False,True,pork rinds,nan. Salty crunch; zero carb,,,Almond Flour + Nutritional Yeast,nan. Mix equal parts for savory crust. Salty crunch; zero carb
Pretzels,Cold Prep & Light Meals,soft pretzel|pretzel sticks,Grains & Cereals,False,True,keto pretzel bites (almond flour),1:1. nan,,,keto pretzel bites (almond flour),1:1. nan
Pretzels,Cold Prep & Light Meals,hard pretzels|pretzel sticks,Snacks,False,True,pork rinds,1:1. nan,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. nan
Pretzels,Cold Prep & Light Meals,hard pretzels|pretzel sticks,Snacks,False,True,keto pretzel snacks (almond flour),1:1. nan,,,keto pretzel snacks (almond flour),1:1. nan
Pretzels,Cold Prep & Light Meals,hard pretzels|pretzel sticks,Snacks,False,True,cheese crisps,1:1. nan,,,Vegan Keto Cheese or Nutritional Yeast,1:1. nan
Breadcrumbs,Baking & Desserts,panko|panko breadcrumbs|seasoned breadcrumbs,Grains & Cereals,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Breadcrumbs,Baking & Desserts,panko|panko breadcrumbs|seasoned breadcrumbs,Grains & Cereals,False,True,crushed pork rinds,1:1. Zero carb; extra crispy,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. Zero carb; extra crispy
Breadcrumbs,Baking & Desserts,panko|panko breadcrumbs|seasoned breadcrumbs,Grains & Cereals,False,True,ground pumpkin seeds,1:1. Nut-free option,,,ground pumpkin seeds,1:1. Nut-free option
Panko,Baking & Desserts,Japanese breadcrumbs,Grains & Cereals,False,True,crushed pork rinds,1:1. Best for crispy Japanese-style coatings,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. Best for crispy Japanese-style coatings
Panko,Main Course & Heavy Cooking,Japanese breadcrumbs,Grains & Cereals,False,True,almond flour,1:1. Milder crunch,,,almond flour,1:1. Milder crunch
Panko,Main Course & Heavy Cooking,Japanese breadcrumbs,Grains & Cereals,False,True,crushed nuts (pecans/almonds),1:1. Coarser texture,,,crushed nuts (pecans/almonds),1:1. Coarser texture
Pasta,Main Course & Heavy Cooking,spaghetti|penne|rigatoni|fusilli|farfalle|linguine|fettuccine,Pasta & Noodles,False,True,zucchini noodles (zoodles),1:1 by volume. Spiralize zucchini; sauté briefly,,,zucchini noodles (zoodles),1:1 by volume. Spiralize zucchini; sauté briefly
Pasta,Main Course & Heavy Cooking,spaghetti|penne|rigatoni|fusilli|farfalle|linguine|fettuccine,Pasta & Noodles,False,True,shirataki noodles (konjac),1:1. Zero carbs; rinse thoroughly and dry-toast,,,shirataki noodles (konjac),1:1. Zero carbs; rinse thoroughly and dry-toast
Pasta,Main Course & Heavy Cooking,spaghetti|penne|rigatoni|fusilli|farfalle|linguine|fettuccine,Pasta & Noodles,False,True,hearts of palm noodles,1:1. Very similar texture; low carb,,,hearts of palm noodles,1:1. Very similar texture; low carb
Spaghetti,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,zucchini noodles,1:1. Best spaghetti substitute,,,zucchini noodles,1:1. Best spaghetti substitute
Spaghetti,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,shirataki spaghetti,1:1. Zero carbs,,,shirataki spaghetti,1:1. Zero carbs
Spaghetti,Baking & Desserts,,Pasta & Noodles,False,True,spaghetti squash strands,1:1. Bake and fork-strand the squash,,,spaghetti squash strands,1:1. Bake and fork-strand the squash
Fettuccine,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,zucchini ribbons (wide-peeled),1:1. Use vegetable peeler for wide strips,,,zucchini ribbons (wide-peeled),1:1. Use vegetable peeler for wide strips
Fettuccine,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,shirataki fettuccine,1:1. nan,,,shirataki fettuccine,1:1. nan
Fettuccine,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,hearts of palm noodles,1:1. nan,,,hearts of palm noodles,1:1. nan
Penne,Baking & Desserts,,Pasta & Noodles,False,True,diced zucchini,1:1. Different shape but works in baked dishes,,,diced zucchini,1:1. Different shape but works in baked dishes
Penne,Baking & Desserts,,Pasta & Noodles,False,True,shirataki noodles cut short,1:1. nan,,,shirataki noodles cut short,1:1. nan
Penne,"Sauces, Dips & Dressings",,Pasta & Noodles,False,True,cauliflower florets,1:1. Hold sauce well,,,cauliflower florets,1:1. Hold sauce well
Lasagna Noodles,Main Course & Heavy Cooking,lasagne sheets,Pasta & Noodles,False,True,zucchini slices (lengthwise),1:1 layer for layer. Slice thin; pat dry to remove moisture,,,zucchini slices (lengthwise),1:1 layer for layer. Slice thin; pat dry to remove moisture
Lasagna Noodles,Main Course & Heavy Cooking,lasagne sheets,Pasta & Noodles,False,True,eggplant slices,1:1 layer. Slightly firmer; pat dry,,,Flax Egg or Chia Egg,1:1 layer. Slightly firmer; pat dry
Lasagna Noodles,Main Course & Heavy Cooking,lasagne sheets,Pasta & Noodles,False,True,cabbage leaves (blanched),1:1 layer. Very sturdy for layering,,,cabbage leaves (blanched),1:1 layer. Very sturdy for layering
Macaroni,Main Course & Heavy Cooking,elbow pasta|mac and cheese pasta,Pasta & Noodles,False,True,cauliflower florets,1:1. Classic keto mac and cheese base,,,cauliflower florets,1:1. Classic keto mac and cheese base
Macaroni,Main Course & Heavy Cooking,elbow pasta|mac and cheese pasta,Pasta & Noodles,False,True,shirataki elbows,1:1. Zero carbs,,,shirataki elbows,1:1. Zero carbs
Macaroni,"Sauces, Dips & Dressings",elbow pasta|mac and cheese pasta,Pasta & Noodles,False,True,diced broccoli,1:1. Different flavor but holds cheese sauce well,,,diced broccoli,1:1. Different flavor but holds cheese sauce well
Egg Noodles,Soups & Savory Liquids,wide egg noodles|kluski noodles,Pasta & Noodles,False,False,zucchini noodles,1:1. nan,Rice Noodles or Shirataki Noodles,1:1 by volume. Rice noodles are vegan and cook in 3-5 mins in boiling water.,zucchini noodles,1:1. nan
Egg Noodles,Soups & Savory Liquids,wide egg noodles|kluski noodles,Pasta & Noodles,False,False,shirataki noodles,1:1. nan,Rice Noodles or Shirataki Noodles,1:1 by volume. Rice noodles are vegan and cook in 3-5 mins in boiling water.,shirataki noodles,1:1. nan
Egg Noodles,Soups & Savory Liquids,wide egg noodles|kluski noodles,Pasta & Noodles,False,False,cabbage noodles (shredded sautéed cabbage),1:1. Traditional Eastern European substitute,Rice Noodles or Shirataki Noodles,1:1 by volume. Rice noodles are vegan and cook in 3-5 mins in boiling water.,cabbage noodles (shredded sautéed cabbage),1:1. Traditional Eastern European substitute
Rice Noodles,Main Course & Heavy Cooking,vermicelli rice noodles|pad thai noodles|pho noodles,Pasta & Noodles,False,True,shirataki noodles,1:1. Best for Asian dishes,,,shirataki noodles,1:1. Best for Asian dishes
Rice Noodles,Main Course & Heavy Cooking,vermicelli rice noodles|pad thai noodles|pho noodles,Pasta & Noodles,False,True,kelp noodles,1:1. Very low carb; crunchy texture; soak to soften,,,kelp noodles,1:1. Very low carb; crunchy texture; soak to soften
Rice Noodles,Main Course & Heavy Cooking,vermicelli rice noodles|pad thai noodles|pho noodles,Pasta & Noodles,False,True,zucchini noodles,1:1. nan,,,zucchini noodles,1:1. nan
Glass Noodles,Soups & Savory Liquids,cellophane noodles|bean thread noodles|mung bean noodles,Pasta & Noodles,False,True,shirataki noodles,1:1. Almost identical appearance,,,shirataki noodles,1:1. Almost identical appearance
Glass Noodles,Soups & Savory Liquids,cellophane noodles|bean thread noodles|mung bean noodles,Pasta & Noodles,False,True,kelp noodles,1:1. nan,,,kelp noodles,1:1. nan
Glass Noodles,Soups & Savory Liquids,cellophane noodles|bean thread noodles|mung bean noodles,Pasta & Noodles,False,True,zucchini noodles,1:1. nan,,,zucchini noodles,1:1. nan
Udon Noodles,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,shirataki udon,1:1. Sold pre-packaged,,,shirataki udon,1:1. Sold pre-packaged
Udon Noodles,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,daikon radish noodles,1:1. Slice into thick strips,,,daikon radish noodles,1:1. Slice into thick strips
Udon Noodles,Main Course & Heavy Cooking,,Pasta & Noodles,False,True,zucchini thick noodles,1:1. Use spiralizer on thick setting,,,zucchini thick noodles,1:1. Use spiralizer on thick setting
Soba Noodles,Cold Prep & Light Meals,buckwheat noodles,Pasta & Noodles,False,True,shirataki noodles,1:1. nan,,,shirataki noodles,1:1. nan
Soba Noodles,Cold Prep & Light Meals,buckwheat noodles,Pasta & Noodles,False,True,kelp noodles,1:1. nan,,,kelp noodles,1:1. nan
Soba Noodles,Cold Prep & Light Meals,buckwheat noodles,Pasta & Noodles,False,True,zucchini noodles,1:1. nan,,,zucchini noodles,1:1. nan
Ramen Noodles,Main Course & Heavy Cooking,instant ramen|ramen,Pasta & Noodles,False,True,shirataki noodles,1:1. Keep the keto-friendly broth,,,shirataki noodles,1:1. Keep the keto-friendly broth
Ramen Noodles,Main Course & Heavy Cooking,instant ramen|ramen,Pasta & Noodles,False,True,zucchini noodles,1:1. nan,,,zucchini noodles,1:1. nan
Ramen Noodles,Main Course & Heavy Cooking,instant ramen|ramen,Pasta & Noodles,False,True,kelp noodles,1:1. nan,,,kelp noodles,1:1. nan
Lo Mein Noodles,Main Course & Heavy Cooking,chow mein noodles,Pasta & Noodles,False,True,zucchini noodles,1:1. Best lo mein substitute,,,zucchini noodles,1:1. Best lo mein substitute
Lo Mein Noodles,Main Course & Heavy Cooking,chow mein noodles,Pasta & Noodles,False,True,shirataki noodles,1:1. nan,,,shirataki noodles,1:1. nan
Lo Mein Noodles,Main Course & Heavy Cooking,chow mein noodles,Pasta & Noodles,False,True,"cabbage, shredded and stir-fried",1:1. nan,,,"cabbage, shredded and stir-fried",1:1. nan
Orzo,Soups & Savory Liquids,rice-shaped pasta|risoni,Pasta & Noodles,False,True,cauliflower rice,1:1. Very similar size and appearance,,,cauliflower rice,1:1. Very similar size and appearance
Orzo,Soups & Savory Liquids,rice-shaped pasta|risoni,Pasta & Noodles,False,True,hemp hearts,1:1. nan,,,hemp hearts,1:1. nan
Orzo,Soups & Savory Liquids,rice-shaped pasta|risoni,Pasta & Noodles,False,True,shirataki rice,1:1. nan,,,shirataki rice,1:1. nan
Gnocchi,Main Course & Heavy Cooking,potato dumplings,Pasta & Noodles,False,True,cauliflower gnocchi,1:1. Made from cauliflower + almond flour + egg,,,Cauliflower Gnocchi,1:1. Made from cauliflower + almond flour + flax egg (1 tbsp flax + 3 tbsp water). Roll and boil or pan-fry.
Gnocchi,Main Course & Heavy Cooking,potato dumplings,Pasta & Noodles,False,True,ricotta gnocchi (low carb),1:1. Ricotta + almond flour + egg; much lower carb,,,Cashew Ricotta Gnocchi,1:1. Use cashew ricotta + almond flour + flax egg. Much lower carb; vegan and keto-compatible.
Gnocchi,Main Course & Heavy Cooking,potato dumplings,Pasta & Noodles,False,True,shirataki gnocchi,1:1. nan,,,shirataki gnocchi,1:1. nan
White Sugar,Baking & Desserts,granulated sugar|table sugar|cane sugar|refined sugar,Sugars & Sweeteners,False,True,erythritol,1:1. Zero net carbs; excellent baking sugar; slight cooling effect,,,erythritol,1:1. Zero net carbs; excellent baking sugar; slight cooling effect
White Sugar,Baking & Desserts,granulated sugar|table sugar|cane sugar|refined sugar,Sugars & Sweeteners,False,True,monk fruit sweetener,1:1. Zero net carbs; no cooling effect; slightly pricier,,,monk fruit sweetener,1:1. Zero net carbs; no cooling effect; slightly pricier
White Sugar,Baking & Desserts,granulated sugar|table sugar|cane sugar|refined sugar,Sugars & Sweeteners,False,True,allulose,1:1. Behaves most like sugar in baking; browns and caramelizes,,,allulose,1:1. Behaves most like sugar in baking; browns and caramelizes
Brown Sugar,Baking & Desserts,light brown sugar|dark brown sugar|muscovado sugar,Sugars & Sweeteners,False,True,brown erythritol (golden erythritol),1:1. Mimics flavor and color of brown sugar,,,brown erythritol (golden erythritol),1:1. Mimics flavor and color of brown sugar
Brown Sugar,Baking & Desserts,light brown sugar|dark brown sugar|muscovado sugar,Sugars & Sweeteners,False,True,Swerve Brown,1:1. Erythritol blend specifically designed as brown sugar sub,,,Swerve Brown,1:1. Erythritol blend specifically designed as brown sugar sub
Brown Sugar,Baking & Desserts,light brown sugar|dark brown sugar|muscovado sugar,Sugars & Sweeteners,False,True,allulose + molasses-flavored stevia,1:1. nan,,,allulose + molasses-flavored stevia,1:1. nan
Powdered Sugar,Baking & Desserts,confectioners sugar|icing sugar,Sugars & Sweeteners,False,True,powdered erythritol (blended),1:1. Blend erythritol until fine in blender,,,powdered erythritol (blended),1:1. Blend erythritol until fine in blender
Powdered Sugar,Baking & Desserts,confectioners sugar|icing sugar,Sugars & Sweeteners,False,True,Swerve Confectioners,1:1. Ready-made keto confectioners sugar,,,Swerve Confectioners,1:1. Ready-made keto confectioners sugar
Powdered Sugar,Baking & Desserts,confectioners sugar|icing sugar,Sugars & Sweeteners,False,True,powdered monk fruit,1:1. nan,,,powdered monk fruit,1:1. nan
Raw Sugar,Beverages,turbinado sugar|demerara sugar|sugar in the raw,Sugars & Sweeteners,False,True,golden erythritol,1:1. nan,,,golden erythritol,1:1. nan
Raw Sugar,Beverages,turbinado sugar|demerara sugar|sugar in the raw,Sugars & Sweeteners,False,True,monk fruit sweetener,1:1. nan,,,monk fruit sweetener,1:1. nan
Raw Sugar,Beverages,turbinado sugar|demerara sugar|sugar in the raw,Sugars & Sweeteners,False,True,allulose,1:1. nan,,,allulose,1:1. nan
Honey,Baking & Desserts,raw honey|clover honey|manuka honey,Sugars & Sweeteners,False,False,sugar-free honey substitute (allulose + natural flavor),"1:1. Commercial keto honey available (e.g., Wholesome Yum)",Agave Nectar,1:1 ratio. Agave has a neutral sweetness profile.,Sugar-Free Vegan Maple Syrup,"1:1. Commercial keto honey available (e.g., Wholesome Yum)"
Honey,Baking & Desserts,raw honey|clover honey|manuka honey,Sugars & Sweeteners,False,False,monk fruit syrup,1:1. nan,Agave Nectar,1:1 ratio. Agave has a neutral sweetness profile.,monk fruit syrup,1:1. nan
Honey,Baking & Desserts,raw honey|clover honey|manuka honey,Sugars & Sweeteners,False,False,golden erythritol dissolved in warm water,2 tbsp per 1 tbsp honey. Thinner consistency,Agave Nectar,1:1 ratio. Agave has a neutral sweetness profile.,golden erythritol dissolved in warm water,2 tbsp per 1 tbsp honey. Thinner consistency
Maple Syrup,Baking & Desserts,pure maple syrup|maple extract,Sugars & Sweeteners,False,True,sugar-free maple syrup,"1:1. Many brands (Lakanto, ChocZero, Wholesome Yum)",,,sugar-free maple syrup,"1:1. Many brands (Lakanto, ChocZero, Wholesome Yum)"
Maple Syrup,Baking & Desserts,pure maple syrup|maple extract,Sugars & Sweeteners,False,True,erythritol syrup with maple extract,1:1 by volume. Make at home: erythritol + water + maple extract,,,erythritol syrup with maple extract,1:1 by volume. Make at home: erythritol + water + maple extract
Maple Syrup,Baking & Desserts,pure maple syrup|maple extract,Sugars & Sweeteners,False,True,monk fruit maple syrup,1:1. nan,,,monk fruit maple syrup,1:1. nan
Agave Nectar,Baking & Desserts,agave syrup,Sugars & Sweeteners,False,True,sugar-free syrup (monk fruit or erythritol based),1:1. nan,,,sugar-free syrup (monk fruit or erythritol based),1:1. nan
Agave Nectar,Baking & Desserts,agave syrup,Sugars & Sweeteners,False,True,allulose syrup,1:1. nan,,,allulose syrup,1:1. nan
Agave Nectar,Baking & Desserts,agave syrup,Sugars & Sweeteners,False,True,stevia liquid drops,a few drops per tbsp. Much sweeter; adjust quantity,,,stevia liquid drops,a few drops per tbsp. Much sweeter; adjust quantity
Molasses,Baking & Desserts,blackstrap molasses|unsulfured molasses,Sugars & Sweeteners,False,True,blackstrap molasses (in tiny amounts — borderline),nan. Blackstrap has fewest carbs; limit to 1 tsp,,,blackstrap molasses (in tiny amounts — borderline),nan. Blackstrap has fewest carbs; limit to 1 tsp
Molasses,Baking & Desserts,blackstrap molasses|unsulfured molasses,Sugars & Sweeteners,False,True,yacon syrup,1:1. Lower glycemic; prebiotic; small amounts acceptable on keto,,,yacon syrup,1:1. Lower glycemic; prebiotic; small amounts acceptable on keto
Molasses,Baking & Desserts,blackstrap molasses|unsulfured molasses,Sugars & Sweeteners,False,True,brown sugar substitute + molasses flavor extract,1:1. nan,,,brown sugar substitute + molasses flavor extract,1:1. nan
Molasses,Baking & Desserts,blackstrap molasses,Baking,False,True,yacon syrup (small amounts),1:1. Lower glycemic; similar flavor,,,yacon syrup (small amounts),1:1. Lower glycemic; similar flavor
Molasses,Baking & Desserts,blackstrap molasses,Baking,False,True,brown erythritol + molasses flavor extract,1:1. nan,,,brown erythritol + molasses flavor extract,1:1. nan
Molasses,Baking & Desserts,blackstrap molasses,Baking,False,True,use 1 tsp blackstrap max per recipe,nan. Blackstrap lowest in sugar,,,use 1 tsp blackstrap max per recipe,nan. Blackstrap lowest in sugar
Corn Syrup,Main Course & Heavy Cooking,light corn syrup|dark corn syrup|Karo syrup,Sugars & Sweeteners,False,True,allulose syrup,1:1. Best replication of corn syrup's behavior in candy-making,,,allulose syrup,1:1. Best replication of corn syrup's behavior in candy-making
Corn Syrup,Main Course & Heavy Cooking,light corn syrup|dark corn syrup|Karo syrup,Sugars & Sweeteners,False,True,erythritol syrup,1:1. Won't prevent crystallization like corn syrup does,,,erythritol syrup,1:1. Won't prevent crystallization like corn syrup does
Corn Syrup,Main Course & Heavy Cooking,light corn syrup|dark corn syrup|Karo syrup,Sugars & Sweeteners,False,True,sugar-free simple syrup,1:1. nan,,,sugar-free simple syrup,1:1. nan
High Fructose Corn Syrup,Main Course & Heavy Cooking,HFCS,Sugars & Sweeteners,False,True,avoid processed foods; use keto-approved sweeteners from scratch,nan. nan,,,avoid processed foods; use keto-approved sweeteners from scratch,nan. nan
Date Sugar,Baking & Desserts,,Sugars & Sweeteners,False,True,erythritol,1:1. nan,,,erythritol,1:1. nan
Date Sugar,Baking & Desserts,,Sugars & Sweeteners,False,True,monk fruit sweetener,1:1. nan,,,monk fruit sweetener,1:1. nan
Date Sugar,Baking & Desserts,,Sugars & Sweeteners,False,True,allulose,1:1. nan,,,allulose,1:1. nan
Coconut Sugar,Baking & Desserts,coconut palm sugar|palm sugar,Sugars & Sweeteners,False,True,erythritol,1:1. nan,,,erythritol,1:1. nan
Coconut Sugar,Baking & Desserts,coconut palm sugar|palm sugar,Sugars & Sweeteners,False,True,monk fruit sweetener,1:1. nan,,,monk fruit sweetener,1:1. nan
Coconut Sugar,Baking & Desserts,coconut palm sugar|palm sugar,Sugars & Sweeteners,False,True,allulose,1:1. nan,,,allulose,1:1. nan
Rice Syrup,Main Course & Heavy Cooking,brown rice syrup,Sugars & Sweeteners,False,True,allulose syrup,1:1. nan,,,allulose syrup,1:1. nan
Rice Syrup,Main Course & Heavy Cooking,brown rice syrup,Sugars & Sweeteners,False,True,erythritol syrup,1:1. nan,,,erythritol syrup,1:1. nan
Simple Syrup,Beverages,sugar syrup|bar syrup,Sugars & Sweeteners,False,True,erythritol simple syrup,1:1. Dissolve erythritol in warm water 1:1,,,erythritol simple syrup,1:1. Dissolve erythritol in warm water 1:1
Simple Syrup,Beverages,sugar syrup|bar syrup,Sugars & Sweeteners,False,True,allulose syrup,1:1. Stays liquid; doesn't crystallize,,,allulose syrup,1:1. Stays liquid; doesn't crystallize
Simple Syrup,Beverages,sugar syrup|bar syrup,Sugars & Sweeteners,False,True,monk fruit simple syrup,1:1. nan,,,monk fruit simple syrup,1:1. nan
Powdered Stevia,Main Course & Heavy Cooking,,Sugars & Sweeteners,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Liquid Stevia,Beverages,stevia drops,Sugars & Sweeteners,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Erythritol,Baking & Desserts,,Sugars & Sweeteners,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Monk Fruit Sweetener,Baking & Desserts,lo han guo|monk fruit extract,Sugars & Sweeteners,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Allulose,Baking & Desserts,,Sugars & Sweeteners,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Xylitol,Baking & Desserts,,Sugars & Sweeteners,False,True,erythritol,1:1. Zero net carbs; safer choice,,,erythritol,1:1. Zero net carbs; safer choice
Xylitol,Baking & Desserts,,Sugars & Sweeteners,False,True,monk fruit sweetener,1:1. nan,,,monk fruit sweetener,1:1. nan
Maltitol,Main Course & Heavy Cooking,,Sugars & Sweeteners,False,True,erythritol,1:1. Much better option,,,erythritol,1:1. Much better option
Maltitol,Main Course & Heavy Cooking,,Sugars & Sweeteners,False,True,monk fruit sweetener,1:1. nan,,,monk fruit sweetener,1:1. nan
Sorbitol,Main Course & Heavy Cooking,,Sugars & Sweeteners,False,True,erythritol,1:1. nan,,,erythritol,1:1. nan
Sorbitol,Main Course & Heavy Cooking,,Sugars & Sweeteners,False,True,monk fruit sweetener,1:1. nan,,,monk fruit sweetener,1:1. nan
Potato,Soups & Savory Liquids,russet potato|baking potato|boiling potato|new potato|white potato,Vegetables,False,True,cauliflower,"1:1. Mash, roast, or use in soups exactly like potato",,,cauliflower,"1:1. Mash, roast, or use in soups exactly like potato"
Potato,Main Course & Heavy Cooking,russet potato|baking potato|boiling potato|new potato|white potato,Vegetables,False,True,celeriac (celery root),1:1. Closest texture to potato; excellent roasted or mashed,,,celeriac (celery root),1:1. Closest texture to potato; excellent roasted or mashed
Potato,Main Course & Heavy Cooking,russet potato|baking potato|boiling potato|new potato|white potato,Vegetables,False,True,turnip,1:1. Slightly peppery; excellent roasted; good mash,,,turnip,1:1. Slightly peppery; excellent roasted; good mash
Sweet Potato,Main Course & Heavy Cooking,yam|garnet yam|orange sweet potato,Vegetables,False,True,butternut squash (small portions),1:1. Slightly more carbs but lower than sweet potato,,,Coconut Oil or Vegan Butter,1:1. Slightly more carbs but lower than sweet potato
Sweet Potato,Main Course & Heavy Cooking,yam|garnet yam|orange sweet potato,Vegetables,False,True,celeriac,1:1. nan,,,celeriac,1:1. nan
Sweet Potato,Main Course & Heavy Cooking,yam|garnet yam|orange sweet potato,Vegetables,False,True,roasted radishes,1:1. Turn sweet when roasted; low carb,,,roasted radishes,1:1. Turn sweet when roasted; low carb
Yam,Main Course & Heavy Cooking,tropical yam|African yam,Vegetables,False,True,celeriac,1:1. nan,,,celeriac,1:1. nan
Yam,Main Course & Heavy Cooking,tropical yam|African yam,Vegetables,False,True,cauliflower,1:1. nan,,,cauliflower,1:1. nan
Yam,Main Course & Heavy Cooking,tropical yam|African yam,Vegetables,False,True,turnip,1:1. nan,,,turnip,1:1. nan
Corn,Cold Prep & Light Meals,maize|sweet corn|corn on the cob|corn kernels,Vegetables,False,True,diced zucchini,1:1. Adds color and texture in salads/soups,,,diced zucchini,1:1. Adds color and texture in salads/soups
Corn,Cold Prep & Light Meals,maize|sweet corn|corn on the cob|corn kernels,Vegetables,False,True,chopped green beans,1:1. nan,,,chopped green beans,1:1. nan
Corn,Cold Prep & Light Meals,maize|sweet corn|corn on the cob|corn kernels,Vegetables,False,True,frozen peas (limit — still has carbs),use sparingly. nan,,,frozen peas (limit — still has carbs),use sparingly. nan
Frozen Corn,Main Course & Heavy Cooking,corn kernels frozen,Vegetables,False,True,diced zucchini,1:1. nan,,,diced zucchini,1:1. nan
Frozen Corn,Main Course & Heavy Cooking,corn kernels frozen,Vegetables,False,True,diced bell pepper,1:1. nan,,,diced bell pepper,1:1. nan
Frozen Corn,Main Course & Heavy Cooking,corn kernels frozen,Vegetables,False,True,chopped green beans,1:1. nan,,,chopped green beans,1:1. nan
Peas,Soups & Savory Liquids,green peas|garden peas|frozen peas,Vegetables,False,True,edamame (shelled),1:1. Lower carb; high protein,,,edamame (shelled),1:1. Lower carb; high protein
Peas,Soups & Savory Liquids,green peas|garden peas|frozen peas,Vegetables,False,True,diced zucchini,1:1. Low carb alternative,,,diced zucchini,1:1. Low carb alternative
Peas,Soups & Savory Liquids,green peas|garden peas|frozen peas,Vegetables,False,True,broccoli florets,1:1. nan,,,broccoli florets,1:1. nan
Snap Peas,Main Course & Heavy Cooking,sugar snap peas,Vegetables,False,True,snow peas,1:1. Slightly lower carb,,,snow peas,1:1. Slightly lower carb
Snap Peas,Main Course & Heavy Cooking,sugar snap peas,Vegetables,False,True,green beans,1:1. Lower carb; similar snappy texture,,,green beans,1:1. Lower carb; similar snappy texture
Snow Peas,Main Course & Heavy Cooking,,Vegetables,False,True,green beans,1:1. nan,,,green beans,1:1. nan
Parsnip,Main Course & Heavy Cooking,,Vegetables,False,True,celeriac,1:1. nan,,,celeriac,1:1. nan
Parsnip,Main Course & Heavy Cooking,,Vegetables,False,True,turnip,1:1. nan,,,turnip,1:1. nan
Parsnip,Main Course & Heavy Cooking,,Vegetables,False,True,cauliflower,1:1. nan,,,cauliflower,1:1. nan
Beet,Cold Prep & Light Meals,beetroot|red beet|golden beet,Vegetables,False,True,radish,1:1. Lower carb; less sweet,,,radish,1:1. Lower carb; less sweet
Beet,Cold Prep & Light Meals,beetroot|red beet|golden beet,Vegetables,False,True,"turnip, cooked",1:1. Mild flavor,,,"turnip, cooked",1:1. Mild flavor
Beet,Cold Prep & Light Meals,beetroot|red beet|golden beet,Vegetables,False,True,red cabbage (raw),1:1. Lower carb; used in salads,,,red cabbage (raw),1:1. Lower carb; used in salads
Carrot,Cold Prep & Light Meals,baby carrot|shredded carrot|carrot sticks,Vegetables,False,True,celery,1:1. Very low carb; similar crunch,,,celery,1:1. Very low carb; similar crunch
Carrot,Cold Prep & Light Meals,baby carrot|shredded carrot|carrot sticks,Vegetables,False,True,radish,1:1. Lower carb crunchy substitute,,,radish,1:1. Lower carb crunchy substitute
Carrot,Cold Prep & Light Meals,baby carrot|shredded carrot|carrot sticks,Vegetables,False,True,jicama,1:1. Low carb; mild sweet crunch,,,jicama,1:1. Low carb; mild sweet crunch
Butternut Squash,Soups & Savory Liquids,,Vegetables,False,True,zucchini,1:1. Much lower carb,,,zucchini,1:1. Much lower carb
Butternut Squash,Soups & Savory Liquids,,Vegetables,False,True,pumpkin (small amounts),1:1. Similar flavor profile,,,pumpkin (small amounts),1:1. Similar flavor profile
Butternut Squash,Soups & Savory Liquids,,Vegetables,False,True,spaghetti squash,1:1. Lower carb,,,spaghetti squash,1:1. Lower carb
Acorn Squash,Main Course & Heavy Cooking,,Vegetables,False,True,zucchini,1:1. nan,,,zucchini,1:1. nan
Acorn Squash,Main Course & Heavy Cooking,,Vegetables,False,True,spaghetti squash,1:1. nan,,,spaghetti squash,1:1. nan
Spaghetti Squash,Main Course & Heavy Cooking,,Vegetables,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Butternut Squash Soup,Soups & Savory Liquids,,Vegetables,False,True,pumpkin soup (smaller portion),nan. nan,,,pumpkin soup (smaller portion),nan. nan
Butternut Squash Soup,Soups & Savory Liquids,,Vegetables,False,True,cauliflower soup,1:1. Add smoked paprika for depth,,,cauliflower soup,1:1. Add smoked paprika for depth
Pumpkin,Baking & Desserts,canned pumpkin|pumpkin puree,Vegetables,False,True,cauliflower puree,1:1. Neutral flavor; add pumpkin spice,,,cauliflower puree,1:1. Neutral flavor; add pumpkin spice
Pumpkin,Baking & Desserts,canned pumpkin|pumpkin puree,Vegetables,False,True,zucchini,1:1. nan,,,zucchini,1:1. nan
Turnip,Main Course & Heavy Cooking,white turnip,Vegetables,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Rutabaga,Main Course & Heavy Cooking,swede|yellow turnip,Vegetables,False,True,turnip,1:1. Lower carb,,,turnip,1:1. Lower carb
Rutabaga,Main Course & Heavy Cooking,swede|yellow turnip,Vegetables,False,True,celeriac,1:1. nan,,,celeriac,1:1. nan
Rutabaga,Main Course & Heavy Cooking,swede|yellow turnip,Vegetables,False,True,cauliflower,1:1. nan,,,cauliflower,1:1. nan
Parsley Root,Soups & Savory Liquids,Hamburg parsley,Vegetables,False,True,celery root (celeriac),1:1. nan,,,celery root (celeriac),1:1. nan
Plantain,Baking & Desserts,cooking banana|green plantain,Vegetables,False,True,zucchini slices (fried),1:1. Slice and fry; crispy outside,,,zucchini slices (fried),1:1. Slice and fry; crispy outside
Plantain,Main Course & Heavy Cooking,cooking banana|green plantain,Vegetables,False,True,eggplant slices,1:1. Absorbs flavors well,,,Flax Egg or Chia Egg,1:1. Absorbs flavors well
Plantain,Main Course & Heavy Cooking,cooking banana|green plantain,Vegetables,False,True,jicama strips (fried),1:1. Crunchy; low carb,,,jicama strips (fried),1:1. Crunchy; low carb
Taro,Main Course & Heavy Cooking,poi|taro root|dasheen,Vegetables,False,True,cauliflower,1:1. nan,,,cauliflower,1:1. nan
Taro,Main Course & Heavy Cooking,poi|taro root|dasheen,Vegetables,False,True,celeriac,1:1. nan,,,celeriac,1:1. nan
Cassava,Main Course & Heavy Cooking,yuca|manioc,Vegetables,False,True,turnip,1:1. nan,,,turnip,1:1. nan
Cassava,Main Course & Heavy Cooking,yuca|manioc,Vegetables,False,True,celeriac,1:1. nan,,,celeriac,1:1. nan
Cassava,Main Course & Heavy Cooking,yuca|manioc,Vegetables,False,True,cauliflower,1:1. nan,,,cauliflower,1:1. nan
Lotus Root,Main Course & Heavy Cooking,,Vegetables,False,True,jicama slices,1:1. Similar crunch and appearance,,,jicama slices,1:1. Similar crunch and appearance
Lotus Root,Main Course & Heavy Cooking,,Vegetables,False,True,water chestnuts,nan. Still moderate carbs but lower,,,water chestnuts,nan. Still moderate carbs but lower
Water Chestnut,Main Course & Heavy Cooking,canned water chestnuts,Vegetables,False,True,jicama,1:1. Very similar crunch; lower carb,,,jicama,1:1. Very similar crunch; lower carb
Water Chestnut,Main Course & Heavy Cooking,canned water chestnuts,Vegetables,False,True,celery,1:1. nan,,,celery,1:1. nan
Water Chestnut,Main Course & Heavy Cooking,canned water chestnuts,Vegetables,False,True,"radish, diced",1:1. nan,,,"radish, diced",1:1. nan
Jerusalem Artichoke,Main Course & Heavy Cooking,sunchoke,Vegetables,False,True,celeriac,1:1. nan,,,celeriac,1:1. nan
Jerusalem Artichoke,Main Course & Heavy Cooking,sunchoke,Vegetables,False,True,turnip,1:1. nan,,,turnip,1:1. nan
Jerusalem Artichoke,Main Course & Heavy Cooking,sunchoke,Vegetables,False,True,cauliflower,1:1. nan,,,cauliflower,1:1. nan
Black Beans,Main Course & Heavy Cooking,turtle beans,Legumes,False,True,black soybeans,1:1. Only ~1g net carbs; closest keto bean substitute,,,black soybeans,1:1. Only ~1g net carbs; closest keto bean substitute
Black Beans,Main Course & Heavy Cooking,turtle beans,Legumes,False,True,diced mushrooms,1:1. For texture and umami in dishes,,,diced mushrooms,1:1. For texture and umami in dishes
Black Beans,Main Course & Heavy Cooking,turtle beans,Legumes,False,True,"cauliflower, spiced",1:1. nan,,,"cauliflower, spiced",1:1. nan
Kidney Beans,Soups & Savory Liquids,red kidney beans,Legumes,False,True,black soybeans,1:1. Best low-carb bean sub,,,black soybeans,1:1. Best low-carb bean sub
Kidney Beans,Soups & Savory Liquids,red kidney beans,Legumes,False,True,diced mushrooms,1:1. nan,,,diced mushrooms,1:1. nan
Kidney Beans,Soups & Savory Liquids,red kidney beans,Legumes,False,True,cauliflower florets,1:1. nan,,,cauliflower florets,1:1. nan
Pinto Beans,Main Course & Heavy Cooking,,Legumes,False,True,black soybeans,1:1. nan,,,black soybeans,1:1. nan
Pinto Beans,Main Course & Heavy Cooking,,Legumes,False,True,diced eggplant or zucchini,1:1. For bulk in dishes,,,Flax Egg or Chia Egg,1:1. For bulk in dishes
Chickpeas,"Sauces, Dips & Dressings",garbanzo beans|ceci beans,Legumes,False,True,roasted cauliflower,1:1. Season with same spices,,,roasted cauliflower,1:1. Season with same spices
Chickpeas,"Sauces, Dips & Dressings",garbanzo beans|ceci beans,Legumes,False,True,black soybeans,1:1. nan,,,black soybeans,1:1. nan
Chickpeas,"Sauces, Dips & Dressings",garbanzo beans|ceci beans,Legumes,False,True,diced chicken or turkey (in salads),1:1. For protein,,,Tofu or Tempeh,1:1. For protein
Lentils,Soups & Savory Liquids,red lentils|green lentils|black lentils|French lentils,Legumes,False,True,diced mushrooms + ground meat,1:1. For texture in soups and stews,,,Tofu or Tempeh,1:1. For texture in soups and stews
Lentils,Soups & Savory Liquids,red lentils|green lentils|black lentils|French lentils,Legumes,False,True,riced cauliflower + lentil spice blend,1:1. nan,,,riced cauliflower + lentil spice blend,1:1. nan
Lentils,Soups & Savory Liquids,red lentils|green lentils|black lentils|French lentils,Legumes,False,True,black soybeans,1:1. nan,,,black soybeans,1:1. nan
Split Peas,Soups & Savory Liquids,yellow split peas|green split peas,Legumes,False,True,cauliflower soup base,1:1. Puree cauliflower for pea soup consistency,,,cauliflower soup base,1:1. Puree cauliflower for pea soup consistency
Navy Beans,Baking & Desserts,white beans|haricot beans,Legumes,False,True,black soybeans,1:1. nan,,,black soybeans,1:1. nan
Navy Beans,Baking & Desserts,white beans|haricot beans,Legumes,False,True,cauliflower,1:1. nan,,,cauliflower,1:1. nan
Cannellini Beans,Main Course & Heavy Cooking,white kidney beans|Italian white beans,Legumes,False,True,black soybeans,1:1. nan,,,black soybeans,1:1. nan
Cannellini Beans,Main Course & Heavy Cooking,white kidney beans|Italian white beans,Legumes,False,True,cauliflower florets,1:1. nan,,,cauliflower florets,1:1. nan
Edamame,Cold Prep & Light Meals,soybeans|shelled edamame,Legumes,False,True,lupini beans,1:1. Even lower carb; great snack substitute,,,lupini beans,1:1. Even lower carb; great snack substitute
Edamame,Cold Prep & Light Meals,soybeans|shelled edamame,Legumes,False,True,roasted pumpkin seeds,1:1. nan,,,roasted pumpkin seeds,1:1. nan
Fava Beans,Cold Prep & Light Meals,broad beans,Legumes,False,True,black soybeans,1:1. nan,,,black soybeans,1:1. nan
Fava Beans,Cold Prep & Light Meals,broad beans,Legumes,False,True,edamame (small portions),1:1. nan,,,edamame (small portions),1:1. nan
Black-Eyed Peas,Main Course & Heavy Cooking,cowpeas,Legumes,False,True,black soybeans,1:1. nan,,,black soybeans,1:1. nan
Peanuts,Cold Prep & Light Meals,groundnuts,Legumes,False,True,macadamia nuts,1:1. Lowest carb nut; richer flavor,,,macadamia nuts,1:1. Lowest carb nut; richer flavor
Peanuts,Cold Prep & Light Meals,groundnuts,Legumes,False,True,almonds,1:1. nan,,,almonds,1:1. nan
Peanut Butter,Baking & Desserts,natural peanut butter|chunky peanut butter|smooth peanut butter,Legumes,False,True,almond butter,1:1. Lower carb; similar consistency,,,Coconut Oil or Vegan Butter,1:1. Lower carb; similar consistency
Peanut Butter,Baking & Desserts,natural peanut butter|chunky peanut butter|smooth peanut butter,Legumes,False,True,sunflower seed butter,1:1. Nut-free; very similar texture,,,Coconut Oil or Vegan Butter,1:1. Nut-free; very similar texture
Peanut Butter,Baking & Desserts,natural peanut butter|chunky peanut butter|smooth peanut butter,Legumes,False,True,macadamia nut butter,1:1. Lowest carb nut butter,,,Coconut Oil or Vegan Butter,1:1. Lowest carb nut butter
Hummus,"Sauces, Dips & Dressings",,Legumes,False,True,cauliflower hummus,"1:1. Roast cauliflower; blend with tahini, garlic, lemon",,,cauliflower hummus,"1:1. Roast cauliflower; blend with tahini, garlic, lemon"
Hummus,"Sauces, Dips & Dressings",,Legumes,False,True,eggplant dip (baba ganoush),1:1. Lower carb; smoky flavor,,,Flax Egg or Chia Egg,1:1. Lower carb; smoky flavor
Hummus,"Sauces, Dips & Dressings",,Legumes,False,True,avocado dip/guacamole,1:1. Very low carb,,,avocado dip/guacamole,1:1. Very low carb
Refried Beans,Main Course & Heavy Cooking,,Legumes,False,True,black soybean mash,1:1. Mash cooked black soybeans with spices,,,black soybean mash,1:1. Mash cooked black soybeans with spices
Refried Beans,Main Course & Heavy Cooking,,Legumes,False,True,refried black soybeans,1:1. nan,,,refried black soybeans,1:1. nan
Refried Beans,Main Course & Heavy Cooking,,Legumes,False,True,spiced mashed cauliflower,1:1. nan,,,spiced mashed cauliflower,1:1. nan
Soy Milk,Beverages,soymilk,Legumes,False,True,unsweetened almond milk,1:1. Lower carb,,,unsweetened almond milk,1:1. Lower carb
Soy Milk,Beverages,soymilk,Legumes,False,True,unsweetened coconut milk (carton),1:1. nan,,,unsweetened coconut milk (carton),1:1. nan
Soy Milk,Beverages,soymilk,Legumes,False,True,unsweetened macadamia milk,1:1. Lowest carb plant milk,,,unsweetened macadamia milk,1:1. Lowest carb plant milk
Tofu,Main Course & Heavy Cooking,firm tofu|silken tofu|extra firm tofu,Legumes,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Tempeh,Main Course & Heavy Cooking,,Legumes,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Banana,Beverages,ripe banana|yellow banana|green banana|plantain banana,Fruits,False,True,no direct substitute in most recipes,nan. nan,,,no direct substitute in most recipes,nan. nan
Banana,Beverages,ripe banana|yellow banana|green banana|plantain banana,Fruits,False,True,frozen zucchini (in smoothies),1:1 by volume. Neutral flavor; adds bulk,,,frozen zucchini (in smoothies),1:1 by volume. Neutral flavor; adds bulk
Banana,Beverages,ripe banana|yellow banana|green banana|plantain banana,Fruits,False,True,avocado (in smoothies/baking),1:1. Provides creaminess; use with keto sweetener,,,avocado (in smoothies/baking),1:1. Provides creaminess; use with keto sweetener
Apple,Baking & Desserts,granny smith|gala|fuji|red apple|green apple,Fruits,False,True,chayote squash,1:1. Similar texture when cooked; neutral flavor,,,chayote squash,1:1. Similar texture when cooked; neutral flavor
Apple,Baking & Desserts,granny smith|gala|fuji|red apple|green apple,Fruits,False,True,jicama,1:1. Crisp texture for raw applications,,,jicama,1:1. Crisp texture for raw applications
Apple,Baking & Desserts,granny smith|gala|fuji|red apple|green apple,Fruits,False,True,zucchini (cooked),1:1. Softens similarly; add cinnamon,,,zucchini (cooked),1:1. Softens similarly; add cinnamon
Orange,Baking & Desserts,navel orange|valencia orange|blood orange|mandarin|clementine,Fruits,False,True,zest and extract only (no juice),nan. Use orange zest for flavor without the carbs,,,zest and extract only (no juice),nan. Use orange zest for flavor without the carbs
Orange,Baking & Desserts,navel orange|valencia orange|blood orange|mandarin|clementine,Fruits,False,True,small amounts fresh-squeezed juice (borderline),1–2 tbsp max. nan,,,small amounts fresh-squeezed juice (borderline),1–2 tbsp max. nan
Orange,Baking & Desserts,navel orange|valencia orange|blood orange|mandarin|clementine,Fruits,False,True,stevia-sweetened citrus water,1:1. nan,,,stevia-sweetened citrus water,1:1. nan
Grape,Cold Prep & Light Meals,red grapes|green grapes|seedless grapes,Fruits,False,True,berries (blueberries/raspberries — in moderation),1:1. Lower sugar than grapes,,,berries (blueberries/raspberries — in moderation),1:1. Lower sugar than grapes
Grape,Cold Prep & Light Meals,red grapes|green grapes|seedless grapes,Fruits,False,True,cucumber balls,1:1. Lower carb; refreshing,,,cucumber balls,1:1. Lower carb; refreshing
Mango,Beverages,fresh mango|frozen mango,Fruits,False,True,papaya (small amounts),1:1. Slightly lower carbs,,,papaya (small amounts),1:1. Slightly lower carbs
Mango,Beverages,fresh mango|frozen mango,Fruits,False,True,peach (small amounts),1:1. Lower carb tropical flavor,,,peach (small amounts),1:1. Lower carb tropical flavor
Mango,Beverages,fresh mango|frozen mango,Fruits,False,True,mango extract + zucchini (for texture in cooked dishes),nan. nan,,,mango extract + zucchini (for texture in cooked dishes),nan. nan
Pineapple,Main Course & Heavy Cooking,fresh pineapple|canned pineapple,Fruits,False,True,cucumber,1:1. For fresh dishes,,,cucumber,1:1. For fresh dishes
Pineapple,Main Course & Heavy Cooking,fresh pineapple|canned pineapple,Fruits,False,True,jicama (for texture),1:1. Mild sweet crunch,,,jicama (for texture),1:1. Mild sweet crunch
Pineapple,Main Course & Heavy Cooking,fresh pineapple|canned pineapple,Fruits,False,True,small amounts fresh pineapple juice (borderline),1 tbsp max. nan,,,small amounts fresh pineapple juice (borderline),1 tbsp max. nan
Watermelon,Cold Prep & Light Meals,,Fruits,False,True,cucumber,1:1. High water content; similar refreshing quality,,,cucumber,1:1. High water content; similar refreshing quality
Watermelon,Cold Prep & Light Meals,,Fruits,False,True,cantaloupe (smaller amounts),1:1. Slightly lower carbs,,,cantaloupe (smaller amounts),1:1. Slightly lower carbs
Cantaloupe,Cold Prep & Light Meals,rockmelon,Fruits,False,True,honeydew melon (in moderation),1:1. Similar carb level,,,Sugar-Free Vegan Maple Syrup,1:1. Similar carb level
Cantaloupe,Cold Prep & Light Meals,rockmelon,Fruits,False,True,cucumber (in savory dishes),1:1. nan,,,cucumber (in savory dishes),1:1. nan
Honeydew,Cold Prep & Light Meals,honeydew melon,Fruits,False,True,cucumber,1:1. nan,,,cucumber,1:1. nan
Honeydew,Cold Prep & Light Meals,honeydew melon,Fruits,False,True,small amounts cantaloupe,1:1. nan,,,small amounts cantaloupe,1:1. nan
Peach,Baking & Desserts,nectarine|white peach,Fruits,False,True,small amounts fresh peach used sparingly,nan. Up to 1/2 peach per serving may fit in keto macros,,,small amounts fresh peach used sparingly,nan. Up to 1/2 peach per serving may fit in keto macros
Peach,Baking & Desserts,nectarine|white peach,Fruits,False,True,strawberries,1:1. Lower carb stone-fruit alternative,,,strawberries,1:1. Lower carb stone-fruit alternative
Peach,Baking & Desserts,nectarine|white peach,Fruits,False,True,peach extract + zucchini,nan. nan,,,peach extract + zucchini,nan. nan
Pear,Baking & Desserts,bartlett pear|bosc pear,Fruits,False,True,chayote squash (cooked),1:1. Similar texture,,,chayote squash (cooked),1:1. Similar texture
Pear,Baking & Desserts,bartlett pear|bosc pear,Fruits,False,True,jicama,1:1. nan,,,jicama,1:1. nan
Pear,Baking & Desserts,bartlett pear|bosc pear,Fruits,False,True,zucchini (cooked with sweetener),1:1. nan,,,zucchini (cooked with sweetener),1:1. nan
Plum,Baking & Desserts,prune|damson,Fruits,False,True,berries,1:1. nan,,,berries,1:1. nan
Plum,Baking & Desserts,prune|damson,Fruits,False,True,small amounts plum,nan. Up to 1–2 plums may fit macros,,,small amounts plum,nan. Up to 1–2 plums may fit macros
Cherry,Baking & Desserts,maraschino cherry|sour cherry|sweet cherry,Fruits,False,True,small amounts tart/sour cherries (borderline),1/4 cup max. Tart cherries lower in sugar,,,small amounts tart/sour cherries (borderline),1/4 cup max. Tart cherries lower in sugar
Cherry,Baking & Desserts,maraschino cherry|sour cherry|sweet cherry,Fruits,False,True,strawberries,1:1. nan,,,strawberries,1:1. nan
Cherry,Baking & Desserts,maraschino cherry|sour cherry|sweet cherry,Fruits,False,True,raspberries,1:1. nan,,,raspberries,1:1. nan
Fig,Main Course & Heavy Cooking,dried fig|fresh fig,Fruits,False,True,small amounts fresh fig,1–2 small figs max. Lower than dried,,,small amounts fresh fig,1–2 small figs max. Lower than dried
Fig,Main Course & Heavy Cooking,dried fig|fresh fig,Fruits,False,True,berries,1:1. Much lower carb,,,berries,1:1. Much lower carb
Date,Main Course & Heavy Cooking,medjool date|deglet noor date,Fruits,False,True,not directly substituted; use keto sweeteners instead,nan. nan,,,not directly substituted; use keto sweeteners instead,nan. nan
Date,Main Course & Heavy Cooking,medjool date|deglet noor date,Fruits,False,True,allulose for similar sticky binding,1:1. nan,,,allulose for similar sticky binding,1:1. nan
Date,Main Course & Heavy Cooking,medjool date|deglet noor date,Fruits,False,True,monk fruit sweetener for sweetness,1:1. nan,,,monk fruit sweetener for sweetness,1:1. nan
Dried Cranberry,Cold Prep & Light Meals,craisin|sweetened dried cranberry,Fruits,False,True,fresh cranberries (unsweetened — in moderation),1/4 cup max. Much lower than dried,,,fresh cranberries (unsweetened — in moderation),1/4 cup max. Much lower than dried
Dried Cranberry,Cold Prep & Light Meals,craisin|sweetened dried cranberry,Fruits,False,True,freeze-dried strawberries (crushed),1:1. nan,,,freeze-dried strawberries (crushed),1:1. nan
Raisin,Baking & Desserts,sultana|golden raisin|currant,Fruits,False,True,small amounts freeze-dried berries,1:1. nan,,,small amounts freeze-dried berries,1:1. nan
Raisin,Baking & Desserts,sultana|golden raisin|currant,Fruits,False,True,none — avoid for strict keto,nan. nan,,,none — avoid for strict keto,nan. nan
Dried Apricot,Baking & Desserts,,Fruits,False,True,small amounts fresh apricot,nan. Fresh has far fewer carbs,,,small amounts fresh apricot,nan. Fresh has far fewer carbs
Dried Apricot,Baking & Desserts,,Fruits,False,True,keto-approved sweetened coconut flakes (for chewy texture),1:1. nan,,,keto-approved sweetened coconut flakes (for chewy texture),1:1. nan
Dried Mango,Cold Prep & Light Meals,,Fruits,False,True,none — avoid on keto,nan. nan,,,none — avoid on keto,nan. nan
Dried Mango,Cold Prep & Light Meals,,Fruits,False,True,fresh mango (limit to 1/4 cup),nan. nan,,,fresh mango (limit to 1/4 cup),nan. nan
Prune,Baking & Desserts,dried plum,Fruits,False,True,psyllium husk (for digestive benefit),nan. For the fiber and digestive properties,,,psyllium husk (for digestive benefit),nan. For the fiber and digestive properties
Prune,Baking & Desserts,dried plum,Fruits,False,True,keto-friendly fiber supplement,nan. nan,,,keto-friendly fiber supplement,nan. nan
Cranberry Juice,Beverages,unsweetened cranberry juice,Fruits,False,True,small amounts diluted unsweetened cranberry juice,1–2 tbsp. For flavor in cocktails,,,small amounts diluted unsweetened cranberry juice,1–2 tbsp. For flavor in cocktails
Cranberry Juice,Beverages,unsweetened cranberry juice,Fruits,False,True,keto cranberry lemonade (cranberry extract + erythritol),1:1 by volume. nan,,,keto cranberry lemonade (cranberry extract + erythritol),1:1 by volume. nan
Orange Juice,Baking & Desserts,fresh-squeezed OJ|concentrated OJ,Fruits,False,True,orange zest + water,nan. For baking/flavor without carbs,,,orange zest + water,nan. For baking/flavor without carbs
Orange Juice,Beverages,fresh-squeezed OJ|concentrated OJ,Fruits,False,True,citrus-flavored sparkling water,1:1. nan,,,citrus-flavored sparkling water,1:1. nan
Orange Juice,Beverages,fresh-squeezed OJ|concentrated OJ,Fruits,False,True,1 tbsp fresh OJ max,nan. Just for a touch of flavor,,,1 tbsp fresh OJ max,nan. Just for a touch of flavor
Apple Juice,Beverages,apple cider (sweet),Fruits,False,True,apple cider vinegar + water + stevia,1:1. Very low carb; similar tangy flavor,,,apple cider vinegar + water + stevia,1:1. Very low carb; similar tangy flavor
Apple Juice,Beverages,apple cider (sweet),Fruits,False,True,lemon/lime juice (small amounts),nan. For acidity,,,lemon/lime juice (small amounts),nan. For acidity
Apple Juice,Beverages,apple cider (sweet),Fruits,False,True,unsweetened sparkling water with apple extract,1:1. nan,,,unsweetened sparkling water with apple extract,1:1. nan
Grape Juice,Beverages,,Fruits,False,True,red wine (dry — in moderation),1:1. Lower sugar than grape juice,,,red wine (dry — in moderation),1:1. Lower sugar than grape juice
Grape Juice,Beverages,,Fruits,False,True,unsweetened sparkling water + a few fresh grapes,nan. nan,,,unsweetened sparkling water + a few fresh grapes,nan. nan
Pineapple Juice,"Sauces, Dips & Dressings",,Fruits,False,True,pineapple extract + water + erythritol,1:1. nan,,,pineapple extract + water + erythritol,1:1. nan
Pineapple Juice,"Sauces, Dips & Dressings",,Fruits,False,True,lemon juice + coconut water (borderline),nan. nan,,,lemon juice + coconut water (borderline),nan. nan
Lemon Juice,Main Course & Heavy Cooking,fresh lemon juice,Fruits,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Lime Juice,Main Course & Heavy Cooking,fresh lime juice,Fruits,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Milk,Baking & Desserts,whole milk|2% milk|skim milk|1% milk|reduced fat milk,Dairy,False,False,unsweetened almond milk,1:1. ~1g carbs per cup,Oat Milk or Soy Milk,1:1. Soy milk has the closest protein content; oat milk has the best neutral flavor in baking.,unsweetened almond milk,1:1. ~1g carbs per cup
Milk,Baking & Desserts,whole milk|2% milk|skim milk|1% milk|reduced fat milk,Dairy,False,False,unsweetened coconut milk (carton),1:1. ~2g carbs per cup; richer,Oat Milk or Soy Milk,1:1. Soy milk has the closest protein content; oat milk has the best neutral flavor in baking.,unsweetened coconut milk (carton),1:1. ~2g carbs per cup; richer
Milk,Beverages,whole milk|2% milk|skim milk|1% milk|reduced fat milk,Dairy,False,False,heavy cream diluted with water,1:1. Dilute 1:1 for drinking milk consistency,Oat Milk or Almond Milk,1:1. Oat milk froths best for lattes; almond milk is lightest for cold drinks.,Full-Fat Coconut Milk or Cashew Cream,1:1. Dilute 1:1 for drinking milk consistency
Skim Milk,Baking & Desserts,fat-free milk|non-fat milk,Dairy,False,False,unsweetened almond milk,1:1. ~1g carbs,Unsweetened Almond Milk or Oat Milk,1:1. Almond milk is the most neutral; oat milk adds slight sweetness.,unsweetened almond milk,1:1. ~1g carbs
Skim Milk,Baking & Desserts,fat-free milk|non-fat milk,Dairy,False,False,unsweetened hemp milk,1:1. ~0–1g carbs,Unsweetened Almond Milk or Oat Milk,1:1. Almond milk is the most neutral; oat milk adds slight sweetness.,unsweetened hemp milk,1:1. ~0–1g carbs
Evaporated Milk,Baking & Desserts,,Dairy,False,False,heavy cream,1:1. Keto-friendly; richer,Evaporated Oat Milk,1:1 ratio. Simmer oat milk until volume is reduced by half.,Full-Fat Coconut Milk or Cashew Cream,1:1. Keto-friendly; richer
Evaporated Milk,Baking & Desserts,,Dairy,False,False,unsweetened coconut cream,1:1. Dairy-free option,Evaporated Oat Milk,1:1 ratio. Simmer oat milk until volume is reduced by half.,unsweetened coconut cream,1:1. Dairy-free option
Sweetened Condensed Milk,"Sauces, Dips & Dressings",,Dairy,False,False,keto condensed milk (heavy cream + erythritol reduced),1:1. Simmer 2 cups heavy cream + 1/3 cup erythritol until thickened,Condensed Coconut Milk,1:1. Available canned or make by simmering coconut milk with sugar until thick.,Full-Fat Coconut Milk or Cashew Cream,1:1. Simmer 2 cups heavy cream + 1/3 cup erythritol until thickened
Sweetened Condensed Milk,Baking & Desserts,,Dairy,False,False,coconut condensed milk (keto version),1:1. Use coconut cream + erythritol,Condensed Coconut Milk,1:1. Available at most health food stores. Works identically in baking.,coconut condensed milk (keto version),1:1. Use coconut cream + erythritol
Flavored Yogurt,Main Course & Heavy Cooking,fruit yogurt|vanilla yogurt|sweetened yogurt,Dairy,False,False,plain full-fat Greek yogurt (small amounts),1:1. ~6g carbs per 3/4 cup,Coconut Yogurt (flavored) or Soy Yogurt,1:1. Choose a fruit-flavored coconut or soy yogurt matching the desired flavor profile.,plain full-fat Greek yogurt (small amounts),1:1. ~6g carbs per 3/4 cup
Flavored Yogurt,Main Course & Heavy Cooking,fruit yogurt|vanilla yogurt|sweetened yogurt,Dairy,False,False,unsweetened coconut yogurt,1:1. Check label for carbs,Coconut Yogurt (flavored) or Soy Yogurt,1:1. Choose a fruit-flavored coconut or soy yogurt matching the desired flavor profile.,unsweetened coconut yogurt,1:1. Check label for carbs
Flavored Yogurt,Main Course & Heavy Cooking,fruit yogurt|vanilla yogurt|sweetened yogurt,Dairy,False,False,keto-specific yogurt brands,1:1. nan,Coconut Yogurt (flavored) or Soy Yogurt,1:1. Choose a fruit-flavored coconut or soy yogurt matching the desired flavor profile.,keto-specific yogurt brands,1:1. nan
Low-Fat Yogurt,Main Course & Heavy Cooking,fat-free yogurt|non-fat yogurt,Dairy,False,False,plain full-fat Greek yogurt,1:1. Higher fat keeps carbs lower,Coconut Yogurt or Soy Yogurt (low-fat),"1:1. Choose an unsweetened, low-fat plant-based yogurt for similar texture.",plain full-fat Greek yogurt,1:1. Higher fat keeps carbs lower
Frozen Yogurt,Baking & Desserts,froyo,Dairy,False,False,keto ice cream,1:1. Many brands available,Frozen Coconut Yogurt or Banana Nice Cream,Freeze coconut yogurt in a container and scoop. Or blend frozen bananas until creamy.,keto ice cream,1:1. Many brands available
Frozen Yogurt,Baking & Desserts,froyo,Dairy,False,False,homemade keto frozen yogurt (Greek yogurt + erythritol),1:1. nan,Frozen Coconut Yogurt or Banana Nice Cream,Freeze coconut yogurt in a container and scoop. Or blend frozen bananas until creamy.,homemade keto frozen yogurt (Greek yogurt + erythritol),1:1. nan
Ice Cream,Baking & Desserts,vanilla ice cream|chocolate ice cream,Dairy,False,False,keto ice cream (allulose-sweetened),"1:1. Brands: Rebel, Enlightened, Halo Top (check labels)",Coconut Milk Ice Cream or Banana Nice Cream,Use canned full-fat coconut milk churned with sweetener and vanilla. Or blend frozen bananas.,keto ice cream (allulose-sweetened),"1:1. Brands: Rebel, Enlightened, Halo Top (check labels)"
Ice Cream,Baking & Desserts,vanilla ice cream|chocolate ice cream,Dairy,False,False,homemade keto ice cream (heavy cream + egg yolks + erythritol),1:1. nan,Coconut Milk Ice Cream or Banana Nice Cream,Use canned full-fat coconut milk churned with sweetener and vanilla. Or blend frozen bananas.,Full-Fat Coconut Milk or Cashew Cream,1:1. nan
Ice Cream,Baking & Desserts,vanilla ice cream|chocolate ice cream,Dairy,False,False,frozen whipped cream,1:1. Simple; freeze whipped cream,Coconut Milk Ice Cream or Banana Nice Cream,Use canned full-fat coconut milk churned with sweetener and vanilla. Or blend frozen bananas.,frozen whipped cream,1:1. Simple; freeze whipped cream
Sherbet,Baking & Desserts,sorbet,Dairy,False,True,keto sorbet (pureed berries + erythritol + frozen),1:1. nan,,,keto sorbet (pureed berries + erythritol + frozen),1:1. nan
Sherbet,Baking & Desserts,sorbet,Dairy,False,True,frozen raspberries blended with erythritol,1:1. nan,,,frozen raspberries blended with erythritol,1:1. nan
Chocolate Milk,Beverages,cocoa milk,Dairy,False,False,heavy cream + unsweetened cocoa + erythritol,1:1. nan,Oat Milk + Cocoa Powder,1 cup oat milk + 1 tbsp unsweetened cocoa + sweetener to taste. Blend or whisk well.,Full-Fat Coconut Milk or Cashew Cream,1:1. nan
Chocolate Milk,Beverages,cocoa milk,Dairy,False,False,almond milk + unsweetened cocoa + erythritol,1:1. nan,Oat Milk + Cocoa Powder,1 cup oat milk + 1 tbsp unsweetened cocoa + sweetener to taste. Blend or whisk well.,almond milk + unsweetened cocoa + erythritol,1:1. nan
Buttermilk,Baking & Desserts,,Dairy,False,False,mix heavy cream + apple cider vinegar,1 cup cream + 1 tbsp ACV. Let sit 5 min; excellent baking substitute,Soy Milk + ACV,Mix 1 cup soy milk with 1 tbsp vinegar; let sit for 10 mins to curdle.,Full-Fat Coconut Milk or Cashew Cream,1 cup cream + 1 tbsp ACV. Let sit 5 min; excellent baking substitute
Buttermilk,Baking & Desserts,,Dairy,False,False,unsweetened almond milk + ACV,1 cup + 1 tbsp ACV. Vegan and keto option,Soy Milk + ACV,Mix 1 cup soy milk with 1 tbsp vinegar; let sit for 10 mins to curdle.,unsweetened almond milk + ACV,1 cup + 1 tbsp ACV. Vegan and keto option
Buttermilk,Baking & Desserts,,Dairy,False,False,full-fat sour cream thinned,1 cup + 2 tbsp water. Richer flavor,Soy Milk + ACV,Mix 1 cup soy milk with 1 tbsp vinegar; let sit for 10 mins to curdle.,full-fat sour cream thinned,1 cup + 2 tbsp water. Richer flavor
Condensed Milk,Baking & Desserts,condensed dairy,Dairy,False,False,keto condensed milk (heavy cream + erythritol),1:1. nan,Condensed Coconut Milk,1:1 ratio. Often available canned or can be made by simmering coconut milk with sugar.,Full-Fat Coconut Milk or Cashew Cream,1:1. nan
Condensed Milk,Baking & Desserts,sweetened condensed milk,Baking,False,False,keto condensed milk,1:1. See dairy section,Condensed Coconut Milk,1:1 ratio. Often available canned or can be made by simmering coconut milk with sugar.,keto condensed milk,1:1. See dairy section
Ketchup,Main Course & Heavy Cooking,tomato ketchup|catsup,Condiments,False,True,sugar-free ketchup,"1:1. Many brands (Primal Kitchen, Heinz No Sugar)",,,sugar-free ketchup,"1:1. Many brands (Primal Kitchen, Heinz No Sugar)"
Ketchup,Main Course & Heavy Cooking,tomato ketchup|catsup,Condiments,False,True,homemade ketchup (tomato paste + vinegar + erythritol),1:1. nan,,,homemade ketchup (tomato paste + vinegar + erythritol),1:1. nan
Barbecue Sauce,Main Course & Heavy Cooking,BBQ sauce|sweet BBQ sauce,Condiments,False,True,sugar-free BBQ sauce,"1:1. Brands: Primal Kitchen, G Hughes, Lillie's Q No Sugar",,,sugar-free BBQ sauce,"1:1. Brands: Primal Kitchen, G Hughes, Lillie's Q No Sugar"
Barbecue Sauce,Main Course & Heavy Cooking,BBQ sauce|sweet BBQ sauce,Condiments,False,True,homemade keto BBQ (tomato paste + ACV + liquid smoke + erythritol),1:1. nan,,,homemade keto BBQ (tomato paste + ACV + liquid smoke + erythritol),1:1. nan
Teriyaki Sauce,Main Course & Heavy Cooking,,Condiments,False,True,keto teriyaki (coconut aminos + erythritol + ginger + garlic),1:1. nan,,,keto teriyaki (coconut aminos + erythritol + ginger + garlic),1:1. nan
Teriyaki Sauce,Main Course & Heavy Cooking,,Condiments,False,True,sugar-free teriyaki sauce (store-bought),1:1. nan,,,sugar-free teriyaki sauce (store-bought),1:1. nan
Hoisin Sauce,Main Course & Heavy Cooking,,Condiments,False,True,keto hoisin (soy sauce/tamari + almond butter + sesame oil + erythritol + garlic),1:1. Approximate the flavor profile,,,Coconut Oil or Vegan Butter,1:1. Approximate the flavor profile
Hoisin Sauce,Main Course & Heavy Cooking,,Condiments,False,True,sugar-free hoisin (specialty brands),1:1. nan,,,sugar-free hoisin (specialty brands),1:1. nan
Oyster Sauce,Main Course & Heavy Cooking,,Condiments,False,True,"keto oyster sauce (mushroom-based, low sugar)",1:1. Check labels carefully; some are lower carb,,,"keto oyster sauce (mushroom-based, low sugar)",1:1. Check labels carefully; some are lower carb
Oyster Sauce,Main Course & Heavy Cooking,,Condiments,False,True,coconut aminos,1:1. Sweeter flavor but much lower carbs,,,coconut aminos,1:1. Sweeter flavor but much lower carbs
Sweet Chili Sauce,"Sauces, Dips & Dressings",Thai sweet chili,Condiments,False,True,sugar-free sweet chili sauce,1:1. Specialty brands available,,,sugar-free sweet chili sauce,1:1. Specialty brands available
Sweet Chili Sauce,"Sauces, Dips & Dressings",Thai sweet chili,Condiments,False,True,sriracha + erythritol,1:1. Make your own approximation,,,sriracha + erythritol,1:1. Make your own approximation
Plum Sauce,Main Course & Heavy Cooking,duck sauce,Condiments,False,True,sugar-free plum sauce,1:1. Hard to find; make your own,,,sugar-free plum sauce,1:1. Hard to find; make your own
Plum Sauce,Main Course & Heavy Cooking,duck sauce,Condiments,False,True,keto hoisin approximation,1:1. nan,,,keto hoisin approximation,1:1. nan
Honey Mustard,"Sauces, Dips & Dressings",honey mustard dressing,Condiments,False,False,Dijon mustard + erythritol or monk fruit,1:1. Mix mustard + keto sweetener to taste,Dijon Mustard + Agave Nectar,Mix 2 parts Dijon mustard with 1 part agave nectar. Adjust to taste.,Dijon mustard + erythritol or monk fruit,1:1. Mix mustard + keto sweetener to taste
Honey Mustard,"Sauces, Dips & Dressings",honey mustard dressing,Condiments,False,False,sugar-free honey mustard (Primal Kitchen),1:1. nan,Dijon Mustard + Agave Nectar,Mix 2 parts Dijon mustard with 1 part agave nectar. Adjust to taste.,Sugar-Free Vegan Maple Syrup,1:1. nan
Sweet Pickle Relish,Main Course & Heavy Cooking,pickle relish,Condiments,False,True,dill pickle relish (no sugar added),1:1. Much lower carb,,,dill pickle relish (no sugar added),1:1. Much lower carb
Sweet Pickle Relish,Main Course & Heavy Cooking,pickle relish,Condiments,False,True,sugar-free sweet relish,1:1. nan,,,sugar-free sweet relish,1:1. nan
Sweet Pickle Relish,Main Course & Heavy Cooking,pickle relish,Condiments,False,True,finely chopped dill pickles,1:1. nan,,,finely chopped dill pickles,1:1. nan
Sweet Pickles,Main Course & Heavy Cooking,bread and butter pickles,Condiments,False,True,dill pickles (no sugar added),1:1. Sour but zero sugar,,,dill pickles (no sugar added),1:1. Sour but zero sugar
Sweet Pickles,Main Course & Heavy Cooking,bread and butter pickles,Condiments,False,True,sugar-free sweet pickles,1:1. Available in specialty stores,,,sugar-free sweet pickles,1:1. Available in specialty stores
Jam,Main Course & Heavy Cooking,jelly|fruit preserve|marmalade|strawberry jam,Condiments,False,True,sugar-free jam,"1:1. Brands: Smucker's SF, Polaner SF (check for maltitol)",,,sugar-free jam,"1:1. Brands: Smucker's SF, Polaner SF (check for maltitol)"
Jam,Main Course & Heavy Cooking,jelly|fruit preserve|marmalade|strawberry jam,Condiments,False,True,chia jam (mashed berries + chia seeds + erythritol),1:1. Very easy to make at home,,,chia jam (mashed berries + chia seeds + erythritol),1:1. Very easy to make at home
Jam,Main Course & Heavy Cooking,jelly|fruit preserve|marmalade|strawberry jam,Condiments,False,True,mashed fresh berries with erythritol,1:1. nan,,,mashed fresh berries with erythritol,1:1. nan
Fruit Jam,Main Course & Heavy Cooking,berry jam|apricot jam|grape jelly,Condiments,False,True,sugar-free jam,1:1. nan,,,sugar-free jam,1:1. nan
Fruit Jam,Main Course & Heavy Cooking,berry jam|apricot jam|grape jelly,Condiments,False,True,chia seed jam,1:1. nan,,,chia seed jam,1:1. nan
Tomato Paste,"Sauces, Dips & Dressings",,Condiments,False,True,use sparingly (1–2 tbsp per dish fine for keto),"nan. At 1–2 tbsp, carbs are manageable",,,use sparingly (1–2 tbsp per dish fine for keto),"nan. At 1–2 tbsp, carbs are manageable"
Tomato Paste,"Sauces, Dips & Dressings",,Condiments,False,True,sun-dried tomatoes (small amounts),nan. Similar concentrated flavor,,,sun-dried tomatoes (small amounts),nan. Similar concentrated flavor
Tomato Sauce,Main Course & Heavy Cooking,marinara sauce|pasta sauce,Condiments,False,True,sugar-free marinara sauce,1:1. Brands: Rao's Homemade is naturally keto,,,sugar-free marinara sauce,1:1. Brands: Rao's Homemade is naturally keto
Tomato Sauce,Main Course & Heavy Cooking,marinara sauce|pasta sauce,Condiments,False,True,homemade sauce (crushed tomatoes + olive oil + herbs),1:1. nan,,,homemade sauce (crushed tomatoes + olive oil + herbs),1:1. nan
Pizza Sauce,Main Course & Heavy Cooking,,Condiments,False,True,Rao's pizza sauce,1:1. Very low carb per serving,,,Rao's pizza sauce,1:1. Very low carb per serving
Pizza Sauce,Main Course & Heavy Cooking,,Condiments,False,True,homemade (crushed tomatoes + garlic + herbs),1:1. nan,,,homemade (crushed tomatoes + garlic + herbs),1:1. nan
Worcestershire Sauce,"Sauces, Dips & Dressings",,Condiments,False,True,coconut aminos,1:1. Lower carb; slightly sweeter,,,coconut aminos,1:1. Lower carb; slightly sweeter
Worcestershire Sauce,"Sauces, Dips & Dressings",,Condiments,False,True,soy sauce + molasses (tiny amount),1:1. Similar flavor profile,,,soy sauce + molasses (tiny amount),1:1. Similar flavor profile
Soy Sauce,Main Course & Heavy Cooking,shoyu,Condiments,False,True,tamari (gluten-free soy sauce),1:1. Same carb level; gluten-free,,,tamari (gluten-free soy sauce),1:1. Same carb level; gluten-free
Soy Sauce,Main Course & Heavy Cooking,shoyu,Condiments,False,True,coconut aminos,1:1. Lower sodium; slightly sweeter; very similar profile,,,coconut aminos,1:1. Lower sodium; slightly sweeter; very similar profile
Fish Sauce,Main Course & Heavy Cooking,nam pla,Condiments,True,False,Already Keto / No Substitution Needed,Use as directed in recipe.,Soy Sauce + Seaweed,1:1 ratio. Add a small piece of kombu or kelp powder for ocean depth.,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Rice Wine Vinegar,Main Course & Heavy Cooking,rice vinegar,Condiments,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Balsamic Vinegar,"Sauces, Dips & Dressings",,Condiments,False,True,aged balsamic (1 tsp only),1 tsp max. Tiny amounts add flavor without many carbs,,,aged balsamic (1 tsp only),1 tsp max. Tiny amounts add flavor without many carbs
Balsamic Vinegar,"Sauces, Dips & Dressings",,Condiments,False,True,red wine vinegar,1:1. Zero carbs; more acidic,,,red wine vinegar,1:1. Zero carbs; more acidic
Balsamic Vinegar,"Sauces, Dips & Dressings",,Condiments,False,True,balsamic extract (sugar-free),1:1. nan,,,balsamic extract (sugar-free),1:1. nan
Tahini,"Sauces, Dips & Dressings",sesame paste,Condiments,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Miso Paste,Soups & Savory Liquids,white miso|red miso|yellow miso,Condiments,False,True,use sparingly,"1 tsp per dish. At 1 tsp, carbs are negligible",,,use sparingly,"1 tsp per dish. At 1 tsp, carbs are negligible"
Miso Paste,Soups & Savory Liquids,white miso|red miso|yellow miso,Condiments,False,True,coconut aminos + umami seasoning,1:1. nan,,,coconut aminos + umami seasoning,1:1. nan
Sriracha,"Sauces, Dips & Dressings",sriracha hot sauce,Condiments,False,True,sugar-free sriracha,1:1. Some brands available,,,sugar-free sriracha,1:1. Some brands available
Sriracha,"Sauces, Dips & Dressings",sriracha hot sauce,Condiments,False,True,sambal oelek,1:1. Chili paste; lower sugar,,,sambal oelek,1:1. Chili paste; lower sugar
Sriracha,"Sauces, Dips & Dressings",sriracha hot sauce,Condiments,False,True,chili garlic sauce,1:1. nan,,,chili garlic sauce,1:1. nan
Chili Sauce,"Sauces, Dips & Dressings",,Condiments,False,True,sugar-free chili sauce,1:1. nan,,,sugar-free chili sauce,1:1. nan
Chili Sauce,"Sauces, Dips & Dressings",,Condiments,False,True,"hot sauce (Tabasco, Frank's)",1:1. Zero carbs,,,"hot sauce (Tabasco, Frank's)",1:1. Zero carbs
Chili Sauce,"Sauces, Dips & Dressings",,Condiments,False,True,sambal oelek,1:1. nan,,,sambal oelek,1:1. nan
Baking Powder,Baking & Desserts,double-acting baking powder,Baking,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Baking Soda,Baking & Desserts,bicarbonate of soda|sodium bicarbonate,Baking,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Bread Yeast,Baking & Desserts,active dry yeast|instant yeast|fresh yeast,Baking,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Chocolate Chips,Baking & Desserts,semisweet chocolate chips|milk chocolate chips,Baking,False,True,sugar-free chocolate chips,"1:1. Brands: Lily's, ChocZero, Hu Kitchen",,,sugar-free chocolate chips,"1:1. Brands: Lily's, ChocZero, Hu Kitchen"
Chocolate Chips,Baking & Desserts,semisweet chocolate chips|milk chocolate chips,Baking,False,True,chopped dark chocolate (85%+),1:1. ~15g net carbs per 100g — much lower,,,chopped dark chocolate (85%+),1:1. ~15g net carbs per 100g — much lower
Chocolate Chips,Baking & Desserts,semisweet chocolate chips|milk chocolate chips,Baking,False,True,cacao nibs,1:1. Bitter; zero sugar,,,cacao nibs,1:1. Bitter; zero sugar
Milk Chocolate,Baking & Desserts,milk choc,Baking,False,False,dark chocolate 85%+,1:1. Lower sugar,Dark Chocolate,Check ingredients for milk fat. Most 70%+ cocoa bars are naturally vegan.,dark chocolate 85%+,1:1. Lower sugar
Milk Chocolate,Baking & Desserts,milk choc,Baking,False,False,sugar-free milk chocolate,1:1. Lily's brand is widely available,Dark Chocolate,Check ingredients for milk fat. Most 70%+ cocoa bars are naturally vegan.,sugar-free milk chocolate,1:1. Lily's brand is widely available
White Chocolate,Baking & Desserts,white choc chips,Baking,False,True,sugar-free white chocolate chips,"1:1. Brands: Lily's White, ChocZero White",,,sugar-free white chocolate chips,"1:1. Brands: Lily's White, ChocZero White"
Dark Chocolate,Baking & Desserts,bittersweet chocolate|dark chocolate bar,Baking,False,True,85%+ dark chocolate,1 oz serving. Best keto option for chocolate,,,85%+ dark chocolate,1 oz serving. Best keto option for chocolate
Dark Chocolate,Baking & Desserts,bittersweet chocolate|dark chocolate bar,Baking,False,True,90%+ dark chocolate,1 oz. Even lower carbs,,,90%+ dark chocolate,1 oz. Even lower carbs
Dark Chocolate,Baking & Desserts,bittersweet chocolate|dark chocolate bar,Baking,False,True,cacao nibs (for baking crunch),1:1. nan,,,cacao nibs (for baking crunch),1:1. nan
Cocoa Powder,Baking & Desserts,unsweetened cocoa|Dutch-process cocoa,Baking,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Vanilla Extract,Baking & Desserts,pure vanilla|vanilla flavoring,Baking,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Cream Of Tartar,Main Course & Heavy Cooking,potassium bitartrate,Baking,True,True,Already Keto / No Substitution Needed,Use as directed in recipe.,,,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Gelatin,Baking & Desserts,unflavored gelatin|Knox gelatin,Baking,True,False,Already Keto / No Substitution Needed,Use as directed in recipe.,Agar Agar,1 tsp powder per 1 cup liquid. Must boil for 2 mins to activate.,Already Vegan-Keto / No Substitution Needed,Use as directed in recipe.
Cornstarch,"Sauces, Dips & Dressings",corn starch,Baking,False,True,xanthan gum,1/8 tsp per 1 tbsp cornstarch. Best for sauces and gravies,,,xanthan gum,1/8 tsp per 1 tbsp cornstarch. Best for sauces and gravies
Cornstarch,"Sauces, Dips & Dressings",corn starch,Baking,False,True,glucomannan (konjac powder),1/2 tsp per 1 tbsp. Excellent thickener,,,glucomannan (konjac powder),1/2 tsp per 1 tbsp. Excellent thickener
Cornstarch,"Sauces, Dips & Dressings",corn starch,Baking,False,True,arrowroot (small amounts),1:1 in small qty. Still has carbs; use sparingly,,,arrowroot (small amounts),1:1 in small qty. Still has carbs; use sparingly
Tapioca,Beverages,tapioca pearls|boba,Baking,False,True,shirataki pearls,1:1. Zero carbs; for bubble tea,,,shirataki pearls,1:1. Zero carbs; for bubble tea
Tapioca,Beverages,tapioca pearls|boba,Baking,False,True,chia seeds in liquid,1:1. Creates gel; different texture,,,chia seeds in liquid,1:1. Creates gel; different texture
Tapioca,Beverages,tapioca pearls|boba,Baking,False,True,konjac jelly pearls,1:1. nan,,,konjac jelly pearls,1:1. nan
Sprinkles,Baking & Desserts,confetti sprinkles|jimmies,Baking,False,True,keto sugar-free sprinkles,1:1. Available from specialty brands,,,keto sugar-free sprinkles,1:1. Available from specialty brands
Sprinkles,Baking & Desserts,confetti sprinkles|jimmies,Baking,False,True,crushed freeze-dried berries,1:1. Natural color; very low carb,,,crushed freeze-dried berries,1:1. Natural color; very low carb
Sprinkles,Baking & Desserts,confetti sprinkles|jimmies,Baking,False,True,cocoa dusting,nan. nan,,,cocoa dusting,nan. nan
Fondant,Baking & Desserts,rolled fondant|sugar paste,Baking,False,True,allulose-based fondant,1:1. Make with allulose and gelatin,,,allulose-based fondant,1:1. Make with allulose and gelatin
Fondant,Baking & Desserts,rolled fondant|sugar paste,Baking,False,True,keto fondant (erythritol + gelatin),1:1. nan,,,Agar Agar,1:1. nan
Marzipan,Baking & Desserts,almond paste,Baking,False,True,keto marzipan (almond flour + allulose + almond extract),1:1. Very easy keto version,,,keto marzipan (almond flour + allulose + almond extract),1:1. Very easy keto version
Puff Pastry,Main Course & Heavy Cooking,phyllo dough|filo pastry,Baking,False,True,fathead pastry dough,1:1. Mozzarella + cream cheese + almond flour,,,fathead pastry dough,1:1. Mozzarella + cream cheese + almond flour
Puff Pastry,Main Course & Heavy Cooking,phyllo dough|filo pastry,Baking,False,True,almond flour pastry dough,1:1. Crumbly but workable,,,almond flour pastry dough,1:1. Crumbly but workable
Pie Crust,Baking & Desserts,shortcrust pastry|pie shell,Baking,False,True,almond flour pie crust,1:1. Almond flour + butter + salt,,,almond flour pie crust,1:1. Almond flour + butter + salt
Pie Crust,Baking & Desserts,shortcrust pastry|pie shell,Baking,False,True,pecan crust,1:1. Ground pecans + butter; works for sweet pies,,,pecan crust,1:1. Ground pecans + butter; works for sweet pies
Pie Crust,Baking & Desserts,shortcrust pastry|pie shell,Baking,False,True,coconut flour crust,1:1. More delicate,,,coconut flour crust,1:1. More delicate
Croissant Dough,Main Course & Heavy Cooking,laminated dough,Baking,False,True,fathead dough with butter layers (approximation),1:1. Won't replicate perfectly but similar richness,,,Coconut Oil or Vegan Butter,1:1. Won't replicate perfectly but similar richness
Beer,Beverages,lager|ale|stout|IPA|pilsner,Beverages,False,True,"ultra-light beer (Bud Select 55, Miller 64)",1:1. 2–3g carbs per bottle,,,"ultra-light beer (Bud Select 55, Miller 64)",1:1. 2–3g carbs per bottle
Beer,Beverages,lager|ale|stout|IPA|pilsner,Beverages,False,True,"hard seltzer (White Claw, Truly)",1:1. ~2g carbs,,,"hard seltzer (White Claw, Truly)",1:1. ~2g carbs
Beer,Beverages,lager|ale|stout|IPA|pilsner,Beverages,False,True,dry sparkling wine (brut),nan. For a fizzy keto option,,,dry sparkling wine (brut),nan. For a fizzy keto option
Sweet Wine,Beverages,dessert wine|port|sherry|moscato,Beverages,False,True,"dry white wine (sauvignon blanc, pinot grigio)",1:1. ~1–2g carbs per glass,,,"dry white wine (sauvignon blanc, pinot grigio)",1:1. ~1–2g carbs per glass
Sweet Wine,Beverages,dessert wine|port|sherry|moscato,Beverages,False,True,"dry red wine (cabernet, merlot)",1:1. ~2–3g carbs per glass,,,"dry red wine (cabernet, merlot)",1:1. ~2–3g carbs per glass
Cocktail Mixer,Beverages,margarita mix|daiquiri mix|piña colada mix,Beverages,False,True,fresh lime/lemon juice + erythritol simple syrup,1:1. nan,,,fresh lime/lemon juice + erythritol simple syrup,1:1. nan
Cocktail Mixer,Beverages,margarita mix|daiquiri mix|piña colada mix,Beverages,False,True,sparkling water + bitters + keto sweetener,nan. nan,,,sparkling water + bitters + keto sweetener,nan. nan
Cola,Beverages,Coca-Cola|Pepsi|Dr Pepper|soda pop,Beverages,False,True,"Diet cola (Diet Coke, Pepsi Zero)",1:1. Zero carbs with aspartame,,,"Diet cola (Diet Coke, Pepsi Zero)",1:1. Zero carbs with aspartame
Cola,Beverages,Coca-Cola|Pepsi|Dr Pepper|soda pop,Beverages,False,True,sparkling water,1:1. No sweetener,,,sparkling water,1:1. No sweetener
Cola,Beverages,Coca-Cola|Pepsi|Dr Pepper|soda pop,Beverages,False,True,keto-friendly cola (Zevia),1:1. Sweetened with stevia,,,keto-friendly cola (Zevia),1:1. Sweetened with stevia
Lemonade,Beverages,lemon soda|lemon squash,Beverages,False,True,homemade keto lemonade (lemon juice + water + erythritol),1:1. nan,,,homemade keto lemonade (lemon juice + water + erythritol),1:1. nan
Lemonade,Beverages,lemon soda|lemon squash,Beverages,False,True,sparkling water + lemon juice + liquid stevia,1:1. nan,,,sparkling water + lemon juice + liquid stevia,1:1. nan
Lemonade,Beverages,lemon soda|lemon squash,Beverages,False,True,Zevia lemon lime,1:1. nan,,,Zevia lemon lime,1:1. nan
Sports Drink,Main Course & Heavy Cooking,Gatorade|Powerade|electrolyte drink,Beverages,False,True,LMNT electrolytes in water,1:1. Zero carbs; better electrolytes,,,LMNT electrolytes in water,1:1. Zero carbs; better electrolytes
Sports Drink,Main Course & Heavy Cooking,Gatorade|Powerade|electrolyte drink,Beverages,False,True,Liquid IV keto-friendly version,1:1. nan,,,Liquid IV keto-friendly version,1:1. nan
Sports Drink,Main Course & Heavy Cooking,Gatorade|Powerade|electrolyte drink,Beverages,False,True,homemade keto electrolyte drink,1:1. Water + salt + potassium + magnesium,,,homemade keto electrolyte drink,1:1. Water + salt + potassium + magnesium
Energy Drink,Main Course & Heavy Cooking,Red Bull|Monster|Rockstar,Beverages,False,True,"sugar-free energy drinks (Red Bull SF, Monster Zero)",1:1. Sucralose-sweetened; zero carbs,,,"sugar-free energy drinks (Red Bull SF, Monster Zero)",1:1. Sucralose-sweetened; zero carbs
Energy Drink,Main Course & Heavy Cooking,Red Bull|Monster|Rockstar,Beverages,False,True,Celsius energy drink,1:1. Keto-friendly,,,Celsius energy drink,1:1. Keto-friendly
Energy Drink,Main Course & Heavy Cooking,Red Bull|Monster|Rockstar,Beverages,False,True,"Reign, Bang energy",1:1. nan,,,"Reign, Bang energy",1:1. nan
Hot Chocolate Mix,Beverages,cocoa mix|Swiss Miss,Beverages,False,True,unsweetened cocoa + heavy cream + erythritol,1:1. Make from scratch,,,Full-Fat Coconut Milk or Cashew Cream,1:1. Make from scratch
Hot Chocolate Mix,Beverages,cocoa mix|Swiss Miss,Beverages,False,True,keto hot chocolate mix (Cacao + monk fruit),1:1. nan,,,keto hot chocolate mix (Cacao + monk fruit),1:1. nan
Chai Tea Latte Mix,Main Course & Heavy Cooking,chai concentrate,Beverages,False,True,homemade keto chai (black tea + heavy cream + erythritol + spices),1:1. nan,,,Full-Fat Coconut Milk or Cashew Cream,1:1. nan
Chai Tea Latte Mix,Main Course & Heavy Cooking,chai concentrate,Beverages,False,True,unsweetened chai concentrate + heavy cream,1:1. nan,,,Full-Fat Coconut Milk or Cashew Cream,1:1. nan
Fruit Punch,Main Course & Heavy Cooking,,Beverages,False,True,sparkling water + berries + erythritol,1:1. nan,,,sparkling water + berries + erythritol,1:1. nan
Fruit Punch,Main Course & Heavy Cooking,,Beverages,False,True,sugar-free Kool-Aid + sparkling water,1:1. nan,,,sugar-free Kool-Aid + sparkling water,1:1. nan
Potato Chips,Cold Prep & Light Meals,chips|crisps|Lay's|Pringles,Snacks,False,True,pork rinds,1:1 by volume. Zero carbs; salty crunch,,,Almond Flour + Nutritional Yeast,1:1 by volume. Mix equal parts for savory crust. Zero carbs; salty crunch
Potato Chips,Cold Prep & Light Meals,chips|crisps|Lay's|Pringles,Snacks,False,True,keto cheese crisps,1:1. nan,,,Vegan Keto Cheese or Nutritional Yeast,1:1. nan
Potato Chips,Cold Prep & Light Meals,chips|crisps|Lay's|Pringles,Snacks,False,True,cucumber slices with dip (for fresh crunch),nan. nan,,,cucumber slices with dip (for fresh crunch),nan. nan
Tortilla Chips,Main Course & Heavy Cooking,corn chips|nacho chips,Snacks,False,True,pork rind chips (flavored),1:1. nan,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. nan
Tortilla Chips,Main Course & Heavy Cooking,corn chips|nacho chips,Snacks,False,True,keto tortilla chips (almond/flax flour),"1:1. Available from Quest, Trader Joe's",,,keto tortilla chips (almond/flax flour),"1:1. Available from Quest, Trader Joe's"
Tortilla Chips,Main Course & Heavy Cooking,corn chips|nacho chips,Snacks,False,True,cheese crisps,1:1. nan,,,Vegan Keto Cheese or Nutritional Yeast,1:1. nan
Popcorn,Cold Prep & Light Meals,microwave popcorn|kettle corn,Snacks,False,True,pork rinds,1:1. nan,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. nan
Popcorn,Cold Prep & Light Meals,microwave popcorn|kettle corn,Snacks,False,True,cheese puffs (keto),1:1. nan,,,Vegan Keto Cheese or Nutritional Yeast,1:1. nan
Popcorn,Cold Prep & Light Meals,microwave popcorn|kettle corn,Snacks,False,True,cauliflower popcorn (roasted small florets),1:1. Season like popcorn,,,cauliflower popcorn (roasted small florets),1:1. Season like popcorn
Granola Bar,Cold Prep & Light Meals,energy bar|chewy bar|nature bar,Snacks,False,True,"keto bars (Quest, RxBar Keto, Atkins)",1:1. Check labels for net carbs < 5g,,,"keto bars (Quest, RxBar Keto, Atkins)",1:1. Check labels for net carbs < 5g
Granola Bar,Cold Prep & Light Meals,energy bar|chewy bar|nature bar,Snacks,False,True,homemade keto bar (nuts + seeds + erythritol + nut butter),1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Protein Bar (High Sugar),Cold Prep & Light Meals,sports bar|muscle bar,Snacks,False,True,Quest bar,1:1. Only 4–5g net carbs,,,Quest bar,1:1. Only 4–5g net carbs
Protein Bar (High Sugar),Cold Prep & Light Meals,sports bar|muscle bar,Snacks,False,True,Kirkland protein bar,1:1. nan,,,Kirkland protein bar,1:1. nan
Protein Bar (High Sugar),Cold Prep & Light Meals,sports bar|muscle bar,Snacks,False,True,Perfect Keto bar,1:1. nan,,,Perfect Keto bar,1:1. nan
Granola,Main Course & Heavy Cooking,store-bought granola|trail mix granola,Snacks,False,True,keto granola (nuts + seeds + coconut + erythritol),1:1. Many brands and easy to make,,,keto granola (nuts + seeds + coconut + erythritol),1:1. Many brands and easy to make
Granola,Main Course & Heavy Cooking,store-bought granola|trail mix granola,Snacks,False,True,toasted nuts and coconut flakes,1:1. nan,,,toasted nuts and coconut flakes,1:1. nan
Granola,Main Course & Heavy Cooking,store-bought granola|trail mix granola,Snacks,False,True,hemp hearts + pecans + vanilla + erythritol,1:1. nan,,,hemp hearts + pecans + vanilla + erythritol,1:1. nan
Trail Mix,Cold Prep & Light Meals,mixed nuts with dried fruit,Snacks,False,True,keto trail mix (nuts + seeds + keto chocolate chips + coconut),1:1. Omit dried fruit,,,keto trail mix (nuts + seeds + keto chocolate chips + coconut),1:1. Omit dried fruit
Trail Mix,Cold Prep & Light Meals,mixed nuts with dried fruit,Snacks,False,True,mixed nuts only (no dried fruit),1:1. Natural keto option,,,mixed nuts only (no dried fruit),1:1. Natural keto option
Cereal,Main Course & Heavy Cooking,breakfast cereal|corn flakes|frosted flakes|Cheerios|Special K,Snacks,False,True,"keto cereal (Magic Spoon, HighKey)",1:1. Purpose-made keto cereals,,,"keto cereal (Magic Spoon, HighKey)",1:1. Purpose-made keto cereals
Cereal,Main Course & Heavy Cooking,breakfast cereal|corn flakes|frosted flakes|Cheerios|Special K,Snacks,False,True,granola from nuts and seeds,1:1. nan,,,granola from nuts and seeds,1:1. nan
Cereal,Main Course & Heavy Cooking,breakfast cereal|corn flakes|frosted flakes|Cheerios|Special K,Snacks,False,True,hemp hearts + chia + coconut flakes,1:1. With unsweetened almond milk,,,hemp hearts + chia + coconut flakes,1:1. With unsweetened almond milk
Crackers,"Sauces, Dips & Dressings",Ritz|Graham crackers|Wheat Thins|Triscuits,Snacks,False,True,almond flour crackers,1:1. Many brands or easy to make,,,almond flour crackers,1:1. Many brands or easy to make
Crackers,"Sauces, Dips & Dressings",Ritz|Graham crackers|Wheat Thins|Triscuits,Snacks,False,True,pork rinds,1:1. nan,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. nan
Crackers,Baking & Desserts,Ritz|Graham crackers|Wheat Thins|Triscuits,Snacks,False,True,cheese crisps,1:1. Baked parmesan wafers,,,Vegan Keto Cheese or Nutritional Yeast,1:1. Baked parmesan wafers
Cookies,Baking & Desserts,chocolate chip cookies|Oreos|sugar cookies,Snacks,False,True,keto cookies (almond flour + erythritol),"1:1. Many brands (Highkey, Catalina Crunch)",,,keto cookies (almond flour + erythritol),"1:1. Many brands (Highkey, Catalina Crunch)"
Cookies,Baking & Desserts,chocolate chip cookies|Oreos|sugar cookies,Snacks,False,True,homemade keto cookies,1:1. nan,,,homemade keto cookies,1:1. nan
Muffin,Baking & Desserts,blueberry muffin|bran muffin,Snacks,False,True,keto muffin (almond flour + erythritol + eggs),1:1. Many keto baking recipes,,,Keto Muffin (Almond Flour + Erythritol + Flax Eggs),"1:1. Use almond flour, erythritol, and flax eggs (1 tbsp flax + 3 tbsp water per egg). Standard keto baking ratios apply."
Donut,Main Course & Heavy Cooking,doughnut,Snacks,False,True,keto donut (almond flour + cream cheese + erythritol),1:1. nan,,,Vegan Keto Cheese or Nutritional Yeast,1:1. nan
Cake,Main Course & Heavy Cooking,birthday cake|pound cake|layer cake,Snacks,False,True,keto cake (almond flour + erythritol + eggs + butter),1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Brownie,Baking & Desserts,fudge brownie|chocolate brownie,Snacks,False,True,keto brownie (almond flour + cocoa + erythritol),1:1. Fudgy keto brownies are excellent,,,keto brownie (almond flour + cocoa + erythritol),1:1. Fudgy keto brownies are excellent
Brownie,Baking & Desserts,fudge brownie|chocolate brownie,Snacks,False,True,black soybean brownies (unusual but works),1:1. nan,,,black soybean brownies (unusual but works),1:1. nan
Pancake Mix,Main Course & Heavy Cooking,Bisquick|pancake batter,Snacks,False,True,almond flour pancake mix,1:1. Many keto pancake mixes available,,,almond flour pancake mix,1:1. Many keto pancake mixes available
Pancake Mix,Main Course & Heavy Cooking,Bisquick|pancake batter,Snacks,False,True,eggs + cream cheese (2-ingredient keto pancakes),1:1 serving. nan,,,Vegan Keto Cheese or Nutritional Yeast,1:1 serving. nan
Pancake Mix,Main Course & Heavy Cooking,Bisquick|pancake batter,Snacks,False,True,chaffle (cheese waffle),nan. Different texture but very low carb,,,Vegan Keto Cheese or Nutritional Yeast,nan. Different texture but very low carb
Waffle,Main Course & Heavy Cooking,Belgian waffle|Eggo waffle,Snacks,False,True,keto waffle (almond flour + egg + butter + baking powder),1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Waffle,Main Course & Heavy Cooking,Belgian waffle|Eggo waffle,Snacks,False,True,chaffle (cheese waffle),1:1. Egg + cheese in waffle iron,,,Almond Flour + Nutritional Yeast Waffle,"1:1. Combine almond flour, nutritional yeast, baking powder, and unsweetened almond milk. Cook in waffle iron."
French Toast,Main Course & Heavy Cooking,eggy bread,Snacks,False,True,keto French toast (keto bread + egg + heavy cream + erythritol),1:1. nan,,,Full-Fat Coconut Milk or Cashew Cream,1:1. nan
French Toast,Main Course & Heavy Cooking,eggy bread,Snacks,False,True,cloud bread French toast,1:1. nan,,,cloud bread French toast,1:1. nan
French Toast,Main Course & Heavy Cooking,eggy bread,Snacks,False,True,chaffle French toast,1:1. nan,,,chaffle French toast,1:1. nan
Flour (As Thickener),"Sauces, Dips & Dressings",all-purpose flour for thickening,Thickeners,False,True,xanthan gum,1/8 tsp per 1 tbsp flour. Most powerful keto thickener,,,xanthan gum,1/8 tsp per 1 tbsp flour. Most powerful keto thickener
Flour (As Thickener),"Sauces, Dips & Dressings",all-purpose flour for thickening,Thickeners,False,True,glucomannan,1/2 tsp per 1 tbsp flour. Clear thickener; no flavor,,,glucomannan,1/2 tsp per 1 tbsp flour. Clear thickener; no flavor
Flour (As Thickener),"Sauces, Dips & Dressings",all-purpose flour for thickening,Thickeners,False,True,almond flour,1:1 (less effective). Adds nutty flavor; less thickening power,,,almond flour,1:1 (less effective). Adds nutty flavor; less thickening power
Breadcrumbs (As Binder),Main Course & Heavy Cooking,,Thickeners,False,True,almond flour,1:1. nan,,,almond flour,1:1. nan
Breadcrumbs (As Binder),Main Course & Heavy Cooking,,Thickeners,False,True,psyllium husk powder,1 tbsp per 1/4 cup breadcrumbs. Excellent binding agent,,,psyllium husk powder,1 tbsp per 1/4 cup breadcrumbs. Excellent binding agent
Breadcrumbs (As Binder),Baking & Desserts,,Thickeners,False,True,crushed pork rinds,1:1. Zero carbs; extra crispy,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. Zero carbs; extra crispy
Potato Flakes,Main Course & Heavy Cooking,instant mashed potato|potato buds,Thickeners,False,True,xanthan gum,1/4 tsp per 1/4 cup potato flakes. nan,,,xanthan gum,1/4 tsp per 1/4 cup potato flakes. nan
Potato Flakes,Main Course & Heavy Cooking,instant mashed potato|potato buds,Thickeners,False,True,cauliflower powder (dehydrated),1:1. nan,,,cauliflower powder (dehydrated),1:1. nan
Potato Flakes,Main Course & Heavy Cooking,instant mashed potato|potato buds,Thickeners,False,True,glucomannan,1/2 tsp per tbsp. nan,,,glucomannan,1/2 tsp per tbsp. nan
Roux,"Sauces, Dips & Dressings",flour and butter roux,Thickeners,False,True,butter + xanthan gum,1 tbsp butter + 1/8 tsp xanthan. Stir into hot liquid,,,Coconut Oil or Vegan Butter,1 tbsp butter + 1/8 tsp xanthan. Stir into hot liquid
Roux,"Sauces, Dips & Dressings",flour and butter roux,Thickeners,False,True,butter + glucomannan,1 tbsp + 1/4 tsp. nan,,,Coconut Oil or Vegan Butter,1 tbsp + 1/4 tsp. nan
Roux,"Sauces, Dips & Dressings",flour and butter roux,Thickeners,False,True,almond flour roux,1:1 with less effectiveness. Less effective but adds flavor,,,almond flour roux,1:1 with less effectiveness. Less effective but adds flavor
Oat Milk,Beverages,oat beverage,Plant Milks,False,True,unsweetened almond milk,1:1. ~1g carbs per cup,,,unsweetened almond milk,1:1. ~1g carbs per cup
Oat Milk,Beverages,oat beverage,Plant Milks,False,True,unsweetened coconut milk (carton),1:1. ~2g carbs per cup,,,unsweetened coconut milk (carton),1:1. ~2g carbs per cup
Oat Milk,Beverages,oat beverage,Plant Milks,False,True,unsweetened macadamia milk,1:1. Creamiest low-carb milk,,,unsweetened macadamia milk,1:1. Creamiest low-carb milk
Rice Milk,Beverages,rice beverage,Plant Milks,False,True,unsweetened almond milk,1:1. nan,,,unsweetened almond milk,1:1. nan
Rice Milk,Beverages,rice beverage,Plant Milks,False,True,unsweetened hemp milk,1:1. nan,,,unsweetened hemp milk,1:1. nan
Rice Milk,Beverages,rice beverage,Plant Milks,False,True,unsweetened macadamia milk,1:1. nan,,,unsweetened macadamia milk,1:1. nan
Sweetened Almond Milk,Beverages,vanilla almond milk,Plant Milks,False,True,unsweetened almond milk,1:1. Zero added sugar; ~1g carbs,,,unsweetened almond milk,1:1. Zero added sugar; ~1g carbs
Sweetened Coconut Milk,Beverages,sweetened coconut milk beverage,Plant Milks,False,True,unsweetened coconut milk (carton),1:1. ~2g carbs,,,unsweetened coconut milk (carton),1:1. ~2g carbs
Sweetened Coconut Milk,Beverages,sweetened coconut milk beverage,Plant Milks,False,True,full-fat canned coconut milk,1:1. Richer; ~6g carbs per cup but more filling,,,full-fat canned coconut milk,1:1. Richer; ~6g carbs per cup but more filling
Soy Milk (Sweetened),Beverages,sweetened soy beverage,Plant Milks,False,True,unsweetened soy milk (borderline),1:1. ~4g carbs,,,unsweetened soy milk (borderline),1:1. ~4g carbs
Soy Milk (Sweetened),Beverages,sweetened soy beverage,Plant Milks,False,True,unsweetened almond milk,1:1. nan,,,unsweetened almond milk,1:1. nan
Soy Milk (Sweetened),Beverages,sweetened soy beverage,Plant Milks,False,True,unsweetened hemp milk,1:1. nan,,,unsweetened hemp milk,1:1. nan
Margarine,Baking & Desserts,vegetable spread|plant butter|non-dairy butter,Fats & Oils,False,True,butter,1:1. Best replacement; natural saturated fat,,,Coconut Oil or Vegan Butter,1:1. Best replacement; natural saturated fat
Margarine,Baking & Desserts,vegetable spread|plant butter|non-dairy butter,Fats & Oils,False,True,ghee,1:1. Clarified butter; excellent for high-heat cooking,,,Coconut Oil,1:1. Clarified butter; excellent for high-heat cooking
Margarine,Baking & Desserts,vegetable spread|plant butter|non-dairy butter,Fats & Oils,False,True,coconut oil,1:1. Great for baking and cooking,,,coconut oil,1:1. Great for baking and cooking
Vegetable Shortening,Baking & Desserts,Crisco|vegetable fat,Fats & Oils,False,True,butter,1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Vegetable Shortening,Baking & Desserts,Crisco|vegetable fat,Fats & Oils,False,True,lard,1:1. Traditional cooking fat; excellent for pastry,,,Coconut Oil,1:1. Traditional cooking fat; excellent for pastry
Vegetable Shortening,Baking & Desserts,Crisco|vegetable fat,Fats & Oils,False,True,coconut oil,1:1. nan,,,coconut oil,1:1. nan
Vegetable Oil (Generic),Main Course & Heavy Cooking,canola oil|corn oil|sunflower oil|soybean oil,Fats & Oils,False,True,avocado oil,1:1. Best neutral high-heat oil,,,avocado oil,1:1. Best neutral high-heat oil
Vegetable Oil (Generic),Main Course & Heavy Cooking,canola oil|corn oil|sunflower oil|soybean oil,Fats & Oils,False,True,olive oil,1:1. Best for medium-heat and finishing,,,olive oil,1:1. Best for medium-heat and finishing
Vegetable Oil (Generic),Baking & Desserts,canola oil|corn oil|sunflower oil|soybean oil,Fats & Oils,False,True,coconut oil,1:1. Best for baking and medium-heat,,,coconut oil,1:1. Best for baking and medium-heat
Gravy (Store-Bought),Main Course & Heavy Cooking,packet gravy|canned gravy,Sauces,False,True,homemade keto gravy (meat drippings + xanthan gum),1:1. nan,,,Tofu or Tempeh,1:1. nan
Gravy (Store-Bought),Main Course & Heavy Cooking,packet gravy|canned gravy,Sauces,False,True,sugar-free gravy (many brands now),1:1. nan,,,sugar-free gravy (many brands now),1:1. nan
Teriyaki Marinade,Main Course & Heavy Cooking,,Sauces,False,True,keto teriyaki (coconut aminos + erythritol + sesame oil + ginger),1:1. nan,,,keto teriyaki (coconut aminos + erythritol + sesame oil + ginger),1:1. nan
Sweet And Sour Sauce,Main Course & Heavy Cooking,,Sauces,False,True,keto sweet and sour (rice vinegar + erythritol + tomato paste),1:1. nan,,,keto sweet and sour (rice vinegar + erythritol + tomato paste),1:1. nan
Pad Thai Sauce,Main Course & Heavy Cooking,,Sauces,False,True,keto pad thai sauce (fish sauce + coconut aminos + erythritol + lime),1:1. nan,,,keto pad thai sauce (fish sauce + coconut aminos + erythritol + lime),1:1. nan
Stir Fry Sauce,Main Course & Heavy Cooking,,Sauces,False,True,coconut aminos + sesame oil + ginger + garlic,1:1. nan,,,coconut aminos + sesame oil + ginger + garlic,1:1. nan
Stir Fry Sauce,Main Course & Heavy Cooking,,Sauces,False,True,soy sauce + erythritol + garlic,1:1. nan,,,soy sauce + erythritol + garlic,1:1. nan
Enchilada Sauce,Main Course & Heavy Cooking,red enchilada sauce,Sauces,False,True,homemade enchilada sauce (chili powder + tomato + garlic),1:1. Very easy to make keto-friendly,,,homemade enchilada sauce (chili powder + tomato + garlic),1:1. Very easy to make keto-friendly
General Tso Sauce,Main Course & Heavy Cooking,,Sauces,False,True,keto version (soy sauce + erythritol + garlic + ginger + chili),1:1. nan,,,keto version (soy sauce + erythritol + garlic + ginger + chili),1:1. nan
Peanut Sauce,Main Course & Heavy Cooking,satay sauce,Sauces,False,True,keto peanut sauce (almond butter + coconut aminos + ginger + erythritol + lime),1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Peanut Sauce,Main Course & Heavy Cooking,satay sauce,Sauces,False,True,almond butter-based sauce,1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Cranberry Sauce,Main Course & Heavy Cooking,whole berry cranberry sauce,Sauces,False,True,sugar-free cranberry sauce (fresh cranberries + erythritol + orange zest),1:1. Very easy to make,,,sugar-free cranberry sauce (fresh cranberries + erythritol + orange zest),1:1. Very easy to make
Applesauce,Baking & Desserts,unsweetened applesauce,Sauces,False,True,unsweetened pumpkin puree (small amounts),1:1. Lower carb; similar function in baking,,,unsweetened pumpkin puree (small amounts),1:1. Lower carb; similar function in baking
Applesauce,Baking & Desserts,unsweetened applesauce,Sauces,False,True,mashed banana (never mind — also high carb),nan. nan,,,mashed banana (never mind — also high carb),nan. nan
Applesauce,Baking & Desserts,unsweetened applesauce,Sauces,False,True,avocado (for fat and moisture in baking),1:1. nan,,,avocado (for fat and moisture in baking),1:1. nan
Modified Food Starch,Main Course & Heavy Cooking,food starch,Starches,False,True,xanthan gum (if thickening),nan. nan,,,xanthan gum (if thickening),nan. nan
Modified Food Starch,Main Course & Heavy Cooking,food starch,Starches,False,True,glucomannan,nan. nan,,,glucomannan,nan. nan
Maltodextrin,Main Course & Heavy Cooking,,Starches,False,True,avoid products containing it,nan. nan,,,avoid products containing it,nan. nan
Maltodextrin,Main Course & Heavy Cooking,,Starches,False,True,inulin (prebiotic fiber),nan. Much lower GI; prebiotic,,,inulin (prebiotic fiber),nan. Much lower GI; prebiotic
Cashews,Cold Prep & Light Meals,cashew nuts,Nuts & Seeds,False,True,macadamia nuts,1:1. Lowest carb nut (~5g per 100g),,,macadamia nuts,1:1. Lowest carb nut (~5g per 100g)
Cashews,Cold Prep & Light Meals,cashew nuts,Nuts & Seeds,False,True,pecans,1:1. ~4g net carbs per 100g,,,pecans,1:1. ~4g net carbs per 100g
Cashews,Cold Prep & Light Meals,cashew nuts,Nuts & Seeds,False,True,Brazil nuts,1:1. ~3g net carbs per 100g,,,Brazil nuts,1:1. ~3g net carbs per 100g
Pistachios,Cold Prep & Light Meals,,Nuts & Seeds,False,True,macadamia nuts,1:1. nan,,,macadamia nuts,1:1. nan
Pistachios,Cold Prep & Light Meals,,Nuts & Seeds,False,True,almonds,1:1. nan,,,almonds,1:1. nan
Pistachios,Cold Prep & Light Meals,,Nuts & Seeds,False,True,pecans,1:1. nan,,,pecans,1:1. nan
Chestnuts,Main Course & Heavy Cooking,,Nuts & Seeds,False,True,macadamia nuts,1:1. nan,,,macadamia nuts,1:1. nan
Chestnuts,Main Course & Heavy Cooking,,Nuts & Seeds,False,True,no direct keto substitute,nan. nan,,,no direct keto substitute,nan. nan
Pizza Dough,Main Course & Heavy Cooking,pizza base|pizza crust,Prepared Foods,False,True,fathead pizza dough,1:1. Mozzarella + cream cheese + almond flour; very popular,,,fathead pizza dough,1:1. Mozzarella + cream cheese + almond flour; very popular
Pizza Dough,Main Course & Heavy Cooking,pizza base|pizza crust,Prepared Foods,False,True,cauliflower pizza crust,1:1. Lower fat; slightly more carbs than fathead,,,cauliflower pizza crust,1:1. Lower fat; slightly more carbs than fathead
Pizza Dough,Baking & Desserts,pizza base|pizza crust,Prepared Foods,False,True,almond flour pizza crust,1:1. Crispy; easy to make,,,almond flour pizza crust,1:1. Crispy; easy to make
Spring Roll Wrapper,Baking & Desserts,rice paper|rice wrapper|lumpia wrapper,Prepared Foods,False,True,lettuce leaves,1:1. Fresh and crispy; zero carbs,,,lettuce leaves,1:1. Fresh and crispy; zero carbs
Spring Roll Wrapper,Main Course & Heavy Cooking,rice paper|rice wrapper|lumpia wrapper,Prepared Foods,False,True,cucumber sheets (thinly sliced),1:1. nan,,,cucumber sheets (thinly sliced),1:1. nan
Spring Roll Wrapper,Main Course & Heavy Cooking,rice paper|rice wrapper|lumpia wrapper,Prepared Foods,False,True,rice paper (limit to 1 small sheet; borderline),nan. nan,,,rice paper (limit to 1 small sheet; borderline),nan. nan
Wonton Wrappers,Main Course & Heavy Cooking,dumpling wrappers|gyoza wrappers|potsticker wrappers,Prepared Foods,False,True,jicama slices,1:1. Thin slices work as dumpling wrappers,,,jicama slices,1:1. Thin slices work as dumpling wrappers
Wonton Wrappers,Main Course & Heavy Cooking,dumpling wrappers|gyoza wrappers|potsticker wrappers,Prepared Foods,False,True,zucchini slices,1:1. nan,,,zucchini slices,1:1. nan
Wonton Wrappers,Main Course & Heavy Cooking,dumpling wrappers|gyoza wrappers|potsticker wrappers,Prepared Foods,False,True,large basil or cabbage leaves,1:1. nan,,,large basil or cabbage leaves,1:1. nan
Egg Roll Wrappers,Main Course & Heavy Cooking,,Prepared Foods,False,False,cabbage leaves (blanched),1:1. nan,Rice Paper Wrappers,1:1. Soak in warm water for 10-15 seconds until pliable. Do not over-soak.,cabbage leaves (blanched),1:1. nan
Egg Roll Wrappers,Main Course & Heavy Cooking,,Prepared Foods,False,False,lettuce wraps,1:1. nan,Rice Paper Wrappers,1:1. Soak in warm water for 10-15 seconds until pliable. Do not over-soak.,lettuce wraps,1:1. nan
Falafel,Main Course & Heavy Cooking,,Prepared Foods,False,True,baked cauliflower falafel,1:1. Use cauliflower as base with same spices,,,baked cauliflower falafel,1:1. Use cauliflower as base with same spices
Falafel,Main Course & Heavy Cooking,,Prepared Foods,False,True,keto falafel (almond flour + herbs + eggs),1:1. nan,,,Keto Falafel (Almond Flour + Herbs + Flax Egg),"1:1. Use pulsed cauliflower or hemp seeds with almond flour, herbs, and flax egg. Pan-fry in avocado oil."
Stuffing,Main Course & Heavy Cooking,dressing|bread stuffing,Prepared Foods,False,True,keto stuffing (almond flour bread + herbs + butter + celery),1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Stuffing,Main Course & Heavy Cooking,dressing|bread stuffing,Prepared Foods,False,True,cauliflower stuffing (riced cauliflower + herbs + sautéed vegetables),1:1. nan,,,cauliflower stuffing (riced cauliflower + herbs + sautéed vegetables),1:1. nan
Stuffing,Main Course & Heavy Cooking,dressing|bread stuffing,Prepared Foods,False,True,pork rind stuffing,1:1. nan,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. nan
Croutons,Cold Prep & Light Meals,bread cubes,Prepared Foods,False,True,parmesan crisps,1:1. nan,,,Vegan Keto Cheese or Nutritional Yeast,1:1. nan
Croutons,Cold Prep & Light Meals,bread cubes,Prepared Foods,False,True,almond flour croutons,1:1. nan,,,almond flour croutons,1:1. nan
Croutons,Cold Prep & Light Meals,bread cubes,Prepared Foods,False,True,pork rind croutons,1:1. nan,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. nan
Tater Tots,Main Course & Heavy Cooking,,Prepared Foods,False,True,cauliflower tots,1:1. Cauliflower + cheese + egg + almond flour,,,Cauliflower Tots,"1:1. Mix cauliflower rice with almond flour, nutritional yeast, and flax egg. Bake at 400F until crispy."
Tater Tots,Main Course & Heavy Cooking,,Prepared Foods,False,True,zucchini tots,1:1. nan,,,zucchini tots,1:1. nan
Tater Tots,Main Course & Heavy Cooking,,Prepared Foods,False,True,turnip tots,1:1. nan,,,turnip tots,1:1. nan
French Fries,Main Course & Heavy Cooking,fries|chips (British)|steak fries|shoestring fries,Prepared Foods,False,True,jicama fries (baked or fried),1:1. Most similar texture to fries,,,jicama fries (baked or fried),1:1. Most similar texture to fries
French Fries,Baking & Desserts,fries|chips (British)|steak fries|shoestring fries,Prepared Foods,False,True,zucchini fries,1:1. Soft; best baked with breadcrumb coating,,,zucchini fries,1:1. Soft; best baked with breadcrumb coating
French Fries,Baking & Desserts,fries|chips (British)|steak fries|shoestring fries,Prepared Foods,False,True,turnip fries,1:1. Roast until crispy,,,turnip fries,1:1. Roast until crispy
Mashed Potatoes,Main Course & Heavy Cooking,mash|potato puree,Prepared Foods,False,True,cauliflower mash,1:1. The gold standard keto potato substitute,,,cauliflower mash,1:1. The gold standard keto potato substitute
Mashed Potatoes,Main Course & Heavy Cooking,mash|potato puree,Prepared Foods,False,True,celeriac mash,1:1. Very close to potato in texture,,,celeriac mash,1:1. Very close to potato in texture
Mashed Potatoes,Main Course & Heavy Cooking,mash|potato puree,Prepared Foods,False,True,turnip mash,1:1. Slightly more peppery,,,turnip mash,1:1. Slightly more peppery
Hash Browns,Baking & Desserts,shredded potato|potato rosti,Prepared Foods,False,True,shredded zucchini hash browns,1:1. Squeeze out moisture; pan fry with butter,,,shredded zucchini hash browns,1:1. Squeeze out moisture; pan fry with butter
Hash Browns,Main Course & Heavy Cooking,shredded potato|potato rosti,Prepared Foods,False,True,cauliflower hash browns,1:1. nan,,,cauliflower hash browns,1:1. nan
Hash Browns,Main Course & Heavy Cooking,shredded potato|potato rosti,Prepared Foods,False,True,"turnip, shredded",1:1. nan,,,"turnip, shredded",1:1. nan
Flour Coating,Baking & Desserts,dredging flour|seasoned flour,Breading & Coating,False,True,almond flour,1:1. Great for pan-frying and baking,,,almond flour,1:1. Great for pan-frying and baking
Flour Coating,Baking & Desserts,dredging flour|seasoned flour,Breading & Coating,False,True,crushed pork rinds,1:1. Zero carbs; extra crispy for fried dishes,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. Zero carbs; extra crispy for fried dishes
Flour Coating,Baking & Desserts,dredging flour|seasoned flour,Breading & Coating,False,True,coconut flour,1:1 (use less). Light coating; slightly sweet,,,coconut flour,1:1 (use less). Light coating; slightly sweet
Beer Batter,Main Course & Heavy Cooking,fish and chip batter,Breading & Coating,False,True,almond flour batter,1:1. Add sparkling water for lightness,,,almond flour batter,1:1. Add sparkling water for lightness
Beer Batter,Main Course & Heavy Cooking,fish and chip batter,Breading & Coating,False,True,coconut flour batter,1:1 (use less). nan,,,coconut flour batter,1:1 (use less). nan
Beer Batter,Baking & Desserts,fish and chip batter,Breading & Coating,False,True,pork rind batter,1:1. Zero carbs; crispy,,,Almond Flour + Nutritional Yeast,1:1. Mix equal parts for savory crust. Zero carbs; crispy
Tempura Batter,Main Course & Heavy Cooking,,Breading & Coating,False,True,almond flour + sparkling water batter,1:1. Very light; similar to tempura,,,almond flour + sparkling water batter,1:1. Very light; similar to tempura
Tempura Batter,Main Course & Heavy Cooking,,Breading & Coating,False,True,coconut flour + egg white batter,1:1. nan,,,Coconut Flour + Aquafaba Batter,1:1. Whisk coconut flour with aquafaba (3 tbsp per egg white) and cold sparkling water. Fry immediately.
Cream Of Mushroom Soup,Main Course & Heavy Cooking,condensed cream of mushroom,Soups,False,False,homemade keto cream of mushroom (heavy cream + mushrooms + xanthan),1:1. nan,Vegan Cream of Mushroom (coconut milk + mushrooms),"Sauté mushrooms, blend with full-fat coconut milk and vegetable broth until creamy.",Full-Fat Coconut Milk or Cashew Cream,1:1. nan
Cream Of Mushroom Soup,Main Course & Heavy Cooking,condensed cream of mushroom,Soups,False,False,Pacific Foods organic cream of mushroom (lower carb),1:1. Check label,Vegan Cream of Mushroom (coconut milk + mushrooms),"Sauté mushrooms, blend with full-fat coconut milk and vegetable broth until creamy.",Pacific Foods organic cream of mushroom (lower carb),1:1. Check label
Cream Of Chicken Soup,Main Course & Heavy Cooking,condensed cream of chicken,Soups,False,False,homemade keto cream of chicken (heavy cream + chicken broth + xanthan),1:1. nan,Vegan Cream Soup (coconut milk + nutritional yeast + veg broth),"Simmer veg broth with nutritional yeast, onion powder, and full-fat coconut milk until thick.",Full-Fat Coconut Milk or Cashew Cream,1:1. nan
Tomato Soup,Soups & Savory Liquids,cream of tomato,Soups,False,True,homemade keto tomato soup (roasted tomatoes + heavy cream + butter),1:1. nan,,,Coconut Oil or Vegan Butter,1:1. nan
Whole Milk,Baking & Desserts,,Dairy,False,False,,,Oat Milk,1:1 ratio. No changes to temperature needed.,Unsweetened Almond Milk,1:1 ratio. Lower carb than oat milk.
Whole Milk,"Sauces, Dips & Dressings",,Dairy,False,False,,,Soy Milk,1:1 ratio. Use soy as it has the best protein structure for thickening sauces.,Cashew Cream (Thin),Use 1 part cashew cream to 1 part water. Moderate carbs.
Skim Milk,Beverages,,Dairy,False,False,,,Almond Milk,1:1 ratio. Almond milk provides a light consistency similar to skim.,Almond Milk,1:1 ratio. Very low carb.
Heavy Cream,Soups & Savory Liquids,,Dairy,True,False,,,Coconut Milk,1:1 ratio. Use the thick cream from the top of the can for rich soups.,Full-fat Coconut Milk,"1:1 ratio. High fat, keto-compliant."
Heavy Cream,Baking & Desserts,,Dairy,True,False,,,Coconut Cream,Chill can overnight; whip only the solid part with sugar until peaks form.,Chilled Coconut Cream,Whip with keto sweetener like Erythritol.
Half And Half,Beverages,,Dairy,False,False,,,Cashew Cream,Blend 1 part soaked cashews with 2 parts water until completely smooth.,Cashew Cream,Use in moderation as cashews have some carbs.
Goat Milk,Beverages,,Dairy,False,False,,,Hemp Milk,1:1 ratio. Hemp milk has a slightly earthy/tangy profile similar to goat milk.,Hemp Milk,"High fat, low carb profile."
Cheddar Cheese,Cold Prep & Light Meals,,Dairy,True,False,,,Vegan Cheddar,Use 1:1. These melt better when covered with a lid for a few seconds.,Cheddar Cheese,Naturally keto. Use real cheese if not vegan.
Mozzarella,Main Course & Heavy Cooking,,Dairy,False,False,,,Cashew Mozzarella,"Blend soaked cashews, tapioca starch, and brine; cook in a pan until stretchy.",Mozzarella / Macadamia Cheese,Real cheese is keto. Macadamia is the best keto-vegan nut.
Parmesan,Pasta,,Dairy,False,False,,,Nutritional Yeast,"Pulse walnuts, nutritional yeast, and salt until it reaches a sandy texture.",Nutritional Yeast,"Low carb, high protein."
Ricotta,Lasagna,,Dairy,False,False,,,Tofu Ricotta,"Mash extra-firm tofu with lemon juice, salt, and nutritional yeast.",Tofu Ricotta,Tofu is low carb and high protein.
Cream Cheese,Bagels,,Dairy,True,False,,,Cashew Cream Cheese,"Soak cashews, blend with lemon and ACV, then chill to set.",Cashew Cream Cheese,High fat. Use in moderation.
Feta,Cold Prep & Light Meals,,Dairy,False,False,,,Tofu in Brine,"Press tofu, cube it, and marinate in lemon juice, salt, and oregano for 24 hours.",Tofu in Brine,Low carb and high protein.
Brie,Appetizer,,Dairy,False,False,,,Cultured Nut Cheese,Requires fermentation with probiotics. Allow to age in the fridge.,Cultured Nut Cheese,"High fat, low carb."
Blue Cheese,"Sauces, Dips & Dressings",,Dairy,True,False,,,Silken Tofu + Spirulina,Blend silken tofu with vinegar and a tiny bit of spirulina for 'veins'.,Silken Tofu + Spirulina,Silken tofu is keto-friendly.
Paneer,Main Course & Heavy Cooking,,Dairy,False,False,,,Extra Firm Tofu,"Press tofu heavily to remove moisture, cube, and pan-fry before adding to sauce.",Extra Firm Tofu,Excellent keto protein source.
Mascarpone,Tiramisu,,Dairy,False,False,,,Creamed Cashew,Blend cashews with coconut oil and vanilla; chill until firm.,Creamed Cashew,"High fat, monitor cashew carb count."
Sour Cream,Main Course & Heavy Cooking,,Dairy,False,False,,,Vegan Sour Cream,Blend soaked cashews with lemon and apple cider vinegar; chill.,Vegan Sour Cream,Use cashew or coconut-based for high fat.
Greek Yogurt,Cold Prep & Light Meals,,Dairy,False,False,,,Coconut Yogurt,1:1 ratio. High fat content mimics the thickness of Greek yogurt.,Coconut Yogurt,High fat. Ensure it is unsweetened.
Pecorino Romano,Pasta,,Dairy,False,False,,,Macadamia Crumble,"Grate macadamia nuts and toss with sea salt for a sharp, fatty finish.",Macadamia Crumble,Macadamias are the best keto nut (high fat).
Rennet,Cheese Making,,Dairy,False,False,,,Microbial Rennet,Use according to package directions. Derived from fungi or yeast.,Microbial Rennet,"Functional additive, 0 carb."
Casein,Processed,,Dairy,False,False,,,Pea Protein,Functional substitute for protein structure in food manufacturing.,Pea Protein,"High protein, very low carb."
Butter,Baking & Desserts,,Fats & Oils,True,False,,,Vegan Butter,Use 1:1. Keep very cold to ensure a flaky crust.,Butter / Ghee,"1:1 ratio. Pure fat, ideal for keto."
Butter,Main Course & Heavy Cooking,,Fats & Oils,True,False,,,Olive Oil,Use 1:1 ratio. Best for low to medium heat cooking.,Olive Oil / Avocado Oil,Heart-healthy keto fats.
Ghee,Indian,,Fats & Oils,False,False,,,Coconut Oil,1:1 ratio. Provides a similar high-smoke point and rich mouthfeel.,Ghee / Coconut Oil,"Both are 0 carb, high smoke point."
Lard,Pastries,,Fats & Oils,False,False,,,Coconut Oil,Use solid-state refined coconut oil for a neutral flavor and high fat content.,Coconut Oil,"High fat, 0 carb."
Beef Tallow,Main Course & Heavy Cooking,,Fats & Oils,True,False,,,Sunflower Oil,High smoke point vegetable oil is the best functional alternative for deep frying.,Tallow / Avocado Oil,"Tallow is 0 carb. Sunflower is okay, avocado is better."
Beef Tallow,Main Course & Heavy Cooking,,Fats & Oils,True,False,,,Sunflower Oil,1:1 ratio. Provides high heat stability without the animal fat.,Tallow / Avocado Oil,"Tallow is 0 carb. Sunflower is okay, avocado is better."
Whole Egg,Baking (Binder),,Eggs,True,False,,,Flax Egg,Mix 1 tbsp flax meal with 3 tbsp water; let sit for 15 mins until thickened.,Flax Egg / Chia Egg,"High fiber, very low net carbs."
Whole Egg,Baking (Leavening),,Eggs,True,False,,,Aquafaba,Use 3 tbsp chickpea liquid. Whisk until frothy before adding to batter.,Aquafaba,Very low calorie/carb.
Whole Egg,Cold Prep & Light Meals,,Eggs,True,False,,,Tofu Scramble,Crumble firm tofu and sauté with turmeric (color) and black salt (sulfur flavor).,Tofu Scramble,"High protein, low carb."
Egg White,Baking & Desserts,,Eggs,True,False,,,Aquafaba,Whip 3 tbsp chickpea liquid per egg white with cream of tartar until stiff peaks form.,Aquafaba,0 carb functional egg white sub.
Egg Yolk,"Sauces, Dips & Dressings",,Eggs,True,False,,,Silken Tofu,"Blend silken tofu with turmeric, nutritional yeast, and lemon juice.",Silken Tofu,Low carb fat/protein source.
Egg Wash,Baking & Desserts,,Eggs,True,False,,,Maple + Plant Milk,Whisk 1 tbsp maple syrup with 2 tbsp plant milk; brush on dough before baking.,Plant Milk + Erythritol,Skip maple (sugar). Use almond milk and a keto sweetener.
Ground Beef,Main Course & Heavy Cooking,,Meat,True,False,,,Lentils,Simmer 1 cup dried lentils in 3 cups water until tender; season heavily.,Walnut & Mushroom Meat,Lentils are high carb. Use pulsed walnuts and mushrooms.
Ground Beef,Main Course & Heavy Cooking,,Meat,True,False,,,Mashed Black Beans,Mash beans with breadcrumbs and spices; sear on high heat.,Soy Crumbles,Beans are high carb. Use beef or low-carb soy crumbles.
Steak,Main Course & Heavy Cooking,,Meat,False,False,,,Marinated Seitan,"Use vital wheat gluten to make a 'steak' roast, then slice and sear.",Marinated Tofu,"Seitan is keto-friendly (high protein, low carb)."
Beef Broth,Soups & Savory Liquids,,Broths & Stocks,True,False,,,Mushroom Broth,Simmer dried mushrooms with soy sauce and onions for a deep umami flavor.,Mushroom Broth,0 carb umami base.
Roast Beef,Cold Prep & Light Meals,,Meat,True,False,,,Sliced Seitan,Slice seitan roast very thin; serve with vegan horseradish sauce.,Sliced Seitan,"High protein, low carb."
Bone Broth,Technical & Additives,,Broths & Stocks,False,False,,,Veg Broth + Miso,Stir in 1 tbsp miso paste to 1 cup vegetable broth for added minerals and depth.,Veg Broth + Miso,"Low carb, nutrient dense."
Bacon,Cold Prep & Light Meals,,Meat,True,False,,,Tempeh Bacon,"Thinly slice tempeh, marinate in liquid smoke and soy sauce, and pan fry.",Mushroom Bacon,Mushrooms are lower carb than tempeh.
Pork Sausage,Cold Prep & Light Meals,,Meat,True,False,,,Crumbled Tempeh,"Crumble tempeh and sauté with fennel seeds, sage, and smoked paprika.",Tofu Crumbles,Tofu is lower carb than tempeh.
Ham,Roast,,Meat,False,False,,,Glazed Seitan,"Bake a seitan loaf glazed with maple syrup, cloves, and pineapple juice.",Seitan with Keto Glaze,Use Allulose/Monkfruit in the glaze instead of maple/sugar.
Prosciutto,Cold Prep & Light Meals,,Meat,False,False,,,Rice Paper Bacon,"Double layer rice paper strips, dip in marinade, and bake until crisp.",Smoked Radish,Rice paper is high carb. Use real meat or thin smoked radish.
Pork Belly,Soups & Savory Liquids,,Meat,True,False,,,Braised Tofu Skins,Roll yuba (tofu skins) and braise in soy sauce and star anise.,Tofu Skins,Tofu skins (yuba) are very low carb and high protein.
Chorizo,Main Course & Heavy Cooking,,Meat,False,False,,,Soy Chorizo,Sauté soy-based crumble until edges are crispy; no extra oil usually needed.,Soy Chorizo,Generally low carb and high protein.
Suet,Puddings,,Fats & Oils,False,False,,,Veg Shortening,Use shredded vegetable shortening or coconut oil for a similar fat structure.,Coconut Oil,Pure fats are 100% keto.
Chicken Breast,Stir-Fry,,Poultry,True,False,,,Soy Curls,"Soak in warm water for 10 mins, squeeze out excess, and sauté like chicken.",Soy Curls,Both are high protein and moderate-to-low carb.
Chicken Breast,Cold Prep & Light Meals,,Poultry,True,False,,,Extra Firm Tofu,"Press tofu for 30 mins, cube, and pan-fry until golden.",Extra Firm Tofu,Classic keto protein staples.
Chicken Wings,Cold Prep & Light Meals,,Poultry,True,False,,,Cauliflower,Dredge in batter and bake/fry; toss in buffalo sauce.,Cauliflower,Use almond flour for the batter instead of wheat.
Ground Turkey,Main Course & Heavy Cooking,,Poultry,False,False,,,Chickpea Mash,Mix mashed chickpeas and cooked quinoa with herbs; bake until firm.,Tofu Mash,Chickpeas are high carb. Use turkey or mashed firm tofu.
Chicken Broth,Soups & Savory Liquids,,Broths & Stocks,True,False,,,Veg Broth,"1:1 ratio. For a 'chicken' flavor, add nutritional yeast and onion powder.",Veg Broth,Naturally low carb.
White Fish,Main Course & Heavy Cooking,,Seafood,True,False,,,Hearts of Palm,Coat hearts of palm in a beer batter and fry until golden.,Hearts of Palm,"Use hearts of palm, shredded and seasoned with nori, lemon, and capers. Pan-fry for texture. Very low carb."
Salmon,Cold Prep & Light Meals,,Seafood,False,False,,,Marinated Tomato,"Peel, seed, and marinate tomatoes in soy sauce, ginger, and kelp powder.",Smoked Tofu,Tomatoes have carbs. Use salmon or smoked tofu instead.
Tuna,Cold Prep & Light Meals,,Seafood,False,False,,,Mashed Chickpeas,"Mash chickpeas with vegan mayo, kelp granules (for fishy taste), and celery.",Mashed Cauliflower,Chickpeas are high carb. Use tuna or cauliflower mash.
Shrimp,Main Course & Heavy Cooking,,Seafood,False,False,,,Mushroom Stems,"Slice stems into rounds and sauté with garlic, lemon, and parsley.",Mushroom Stems,Mushrooms and shrimp are both keto staples.
Crab Meat,Main Course & Heavy Cooking,,Seafood,False,False,,,Lion's Mane,Shred mushrooms to mimic crab texture; mix with Old Bay and breadcrumbs.,Lion's Mane Mushroom,"High protein/fiber, low carb."
Anchovies,"Sauces, Dips & Dressings",,Seafood,False,False,,,Capers,"1:1 ratio. Use the brine and the capers for a salty, briny punch.",Capers,"Salty, briny, and low carb."
Fish Sauce,"Sauces, Dips & Dressings",,Condiments,True,False,,,Soy + Seaweed,Simmer soy sauce with a piece of kombu seaweed to add iodine/fishy depth.,Liquid Aminos,1:1 ratio. Cleaner keto ingredient than some soy sauces.
Oyster Sauce,Stir-Fry,,Condiments,False,False,,,Mushroom Sauce,1:1 ratio. Look for 'Vegetarian Stir-Fry Sauce' in Asian aisles.,Mushroom Sauce,Check for thickeners (avoid cornstarch).
Squid,Main Course & Heavy Cooking,,Seafood,False,False,,,Mushroom Rings,Slice large mushroom stems into rings and batter and fry.,Mushroom Rings,Use almond flour/crushed pork rinds for keto batter.
Clams,Soups & Savory Liquids,,Seafood,False,False,,,Shiitake,Saute chopped shiitakes until rubbery and chewy like clams.,Shiitake,Low carb and chewy texture.
Caviar,Cold Prep & Light Meals,,Seafood,False,False,,,Seaweed Pearls,Spherify seaweed extract or buy 'Cavi-art' (seaweed-based pearls).,Seaweed Pearls,Pure fat/protein and 0 carb seaweed.
Honey,Beverages,,Sugars & Sweeteners,False,False,,,Maple Syrup,1:1 ratio. Maple syrup adds a distinct flavor; use light amber for less intensity.,Monkfruit Drops,"0 calorie, 0 carb sweetener. Avoid syrups with sugar."
Marshmallows,Baking & Desserts,,Baking,False,False,,,Vegan Marshmallows,Use 1:1. These do not melt as quickly as gelatin marshmallows.,Keto Marshmallows,Use sugar-free marshmallows made with xylitol or stevia.
Worcestershire,"Sauces, Dips & Dressings",,Condiments,False,False,,,Soy Sauce,Use 1:1 with a pinch of  sugar to match the sweetness.,Vegan Worcestershire,Low carb in small amounts used for flavor.
Mayonnaise,Cold Prep & Light Meals,,Condiments,False,False,,,Aquafaba Mayo,Blend 3 tbsp aquafaba with 1 cup oil and lemon juice until thick.,Avocado Oil Mayo,Focus on high-quality keto fats.
Food Color,Technical & Additives,,Baking,False,False,,,Beet Juice,Add drops until desired pink/red color is achieved. Heat may dull the color.,Beet Juice,Small amounts for color won't kick you out of keto.
Whey Protein,Beverages,,Dairy,False,False,,,Pea Protein,Use 1 scoop. Pea protein is highly bioavailable and thickens smoothies.,Pea / Collagen Protein,"High protein, very low carb. Ideal for keto smoothies."
Lamb,Main Course & Heavy Cooking,,Meat,True,False,,,Jackfruit,Use young green jackfruit in brine; shred and simmer in rich gravy.,Jackfruit,"Jackfruit is keto-friendly (high fiber, low net carb)."
Venison,Main Course & Heavy Cooking,,Meat,True,False,,,Marinated Tempeh,Marinate thick tempeh blocks in juniper berries and balsamic vinegar.,Extra Firm Tofu,Tofu is lower carb than tempeh. Real venison is keto.
Quail Egg,,,Eggs,True,False,,,Tofu Spheres,Use a melon baller on firm tofu; marinate in black salt and olive oil.,Tofu Spheres,"Both are high protein, low carb."
Lecithin,Baking & Desserts,,Baking,False,False,,,Soy Lecithin,1:1 ratio. Used to emulsify chocolate and baked goods.,Soy / Sunflower Lecithin,"Functional fat, 0 carb."
Oyster Sauce,"Sauces, Dips & Dressings",,Condiments,False,False,,,Veg Mushroom Sauce,"1:1 ratio. Provides the salty, sweet, and umami glaze needed.",Mushroom Sauce,Ensure no added starches/sugar.