Be Well’s Favorite Carb Substitutions

 In Advice, Breakfast, Dinner, Lunch, Recipes, Weight Loss

As the weather gets colder, it can be especially hard to stick to low-calorie, high-protein meals. Sometime we may find ourselves missing those dishes that seem to come along with fall, like mashed potatoes and big plates of pasta. The BeWell journey doesn’t have to mean giving these things up – just making them healthier and protein filled. Here are some of our favorite substitutions for carb-laden fall staples.

Mashed cauliflower mashed potatoes

Do you love mashed potatoes? All that creamy buttery goodness is hard to go without, whether it’s Thanksgiving or your just craving something warm and delicious. The good news is, with a quick substitution of cauliflower for potatoes, this recipes becomes low carb and high fiber, filling you up for the long-term. Simply replace potatoes with cauliflower in your favorite recipe, being sure to add plenty of cream and butter for added creaminess. Once you’ve mashed, salt and pepper to taste! Feel free to cook the cauliflower the same way you would cook mashed potatoes normally. You and your dinner guests will hardly be able to tell the difference.

Cauliflower mashed "potatoes."


Zucchini noodles

Zoodles are a BeWell favorite. Because spaghetti squash is simply too high in carbs to be a good substitute, zucchini noodles shredded like pasta make a much better substitution. You can even use a cheese grater to thinly slice these noodles for pasta-less lasagna! Make sure you don’t skin the zucchini beforehand – that’s where the majority of the fiber comes from. Add meat, tomatoes, and parmesan cheese for a hearty meal that will keep you full for a long time.

Zucchini noodles.

Portobello mushroom pizza crust

Take the gills out of your mushrooms, then bake for 5-10 minutes on an oiled cookie sheet to dry. Add tomatoes, pepperonis, sausage, and cheese. Broil until the cheese gets bubbly, then enjoy! Make sure you avoid tomato sauce – sliced tomatoes are a healthier, lower carb alternative to pizza sauce that tends to be processed and high sodium.

Portobella mushrooms.

Tempeh for scalloped potatoes

Tempeh is a soy-based protein, similar to tofu. It can be a great, protein- packed alternative to diced potatoes. Simply dice the tempeh up into small cubes and sauté with garlic and onions. Add whatever herbs you prefer for zest. Then, simply melt cheese (something flavorful, like pepper jack or sharp cheddar, is best) over the potatoes and serve. For added nutrients and fiber, you can add broccoli to the mix.

Cheesy scalloped tempeh.


Melted cheese chips

Instead of the crunchy, salty fix of potato chips, turn to cheese. This tasty, low carb alternative is easy to make when you just need something to munch on. Simply melt Parmesan cheese on a paper plate in the microwave. Let cool, and then enjoy your crispy cheese creations. You can jazz them up with popcorn salt in a variety of different flavors. These also make a great alternative to crunchy croutons in a salad.

Melted cheese crisps.

On you BeWell journey, it’s not about the foods you can’t have – it’s about the foods you can have. Learn more about our services by scheduling a consultation today.

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