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+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.