All posts by Jeff Fidler

Low Carb Keto Pasta Options

Keto Pasta Substitutes

Discover these keto-friendly substitutes for pasta, some you might have never known existed!

When starting a low carb or keto diet, people often wonder how they can find replacements for some of their favourite high carb foods such as bread and pasta. Luckily, there are a lot of low carb options out there that mimic these foods so they can still be enjoyed despite any dietary restrictions! In this article, we focus on keto-friendly, low carb pasta substitutes. From low carb vegetables to reduced carb pasta products, there is a whole new world of possibilities to explore!

Below are explanations of different low carb pasta options, and recipes for you to get some inspiration as well. Don’t forget to browse our low carb foods store for ingredients to complete your low carb pasta meal!

Spiralized Vegetable Pasta

Spiralizing your veggies is a great way to mimic pasta noodles while lowering your carb count and raising your nutrient intake. Most vegetables should be spiralized raw so they don’t break apart easily. You can flash cook them once spiralized, so they soften and resemble more of the texture of cooked pasta noodles. But remember, they won’t take nearly as long to cook as dried pasta noodles.

Some of the best low carb vegetables to spiralize are zucchini, cucumber, fennel, red or green cabbage, bell peppers, kohlrabi, onions, turnips, carrots and beets. You could even combine a medley of vegetables to get a variety of nutrients and a beautiful plate of rainbow-coloured noodles! This is also a great way to find a balance between starchier vegetables and others that are lower in net carbs.

We love these recipes that incorporate spiralized vegetables:


Sprouts are another great vegetable substitute that can be used in place of pasta. Since they are naturally long and thin, they work well in dishes that typically use noodles of a similar length and shape.

Bean sprouts can be found in the produce aisle of your local grocery store or at an Asian food market. They are low in calories, high in essential vitamins and even contain some protein. The texture of sprouts adds a refreshing and slightly crunchy element to spicy, sweet or savoury dishes that makes for a great balance. Bean sprouts are traditionally found in Asian dishes such as Vietnamese pho, stir fry and Pad Thai. If you are making these meals, you could simply swap out the noodles for bean sprouts to make them low carb or keto compliant.

Always be sure to wash and sauté or blanch your bean sprouts in hot water before eating. Bean sprouts can carry the risk of bacterial contamination since they grow in moist, warm conditions, but these cooking methods should safely kill off germs.

You can also use lentil sprouts, pea sprouts, mung bean sprouts, alfalfa sprouts and soybean sprouts. These options are great additions to your noodle dishes, but they can be less substantial-feeling compared to regular noodles. That said, they are powerhouses of nutrition and if you ever see them in season or on sale at your grocery store, pick up a pack to incorporate in delicious recipes such as these:

Spaghetti Squash Noodles

Spaghetti squash is a low carb vegetable, despite what you might think! One cup has just 5-6g net carbs. Spaghetti squash is also easy to cook; simply cut in half and roast face-down on a baking sheet for about one hour. You can drizzle with oil and add seasoning to give it a bit more flavour. Once cooked, the insides of the squash become soft enough to be able to pull apart the stringy flesh until it resembles spaghetti noodles, hence the name! Then, you can top your squash with sauce and protein for a warm and hearty dish that satisfies pasta cravings.

Below, we’ve listed a few of our favourite spaghetti squash ideas for your inspiration.

Cabbage and Eggplant Pasta Alternatives

Both of these low carb and keto-friendly vegetables are great substitutes for large pasta noodles like lasagna. They are also more nutritious and can make a hearty dish like lasagna feel a bit lighter. A lot of the preparation can also be done beforehand, and the lasagna can be refrigerated or frozen for later.

To make lasagna using cabbage, simply tear off the leaves and use them instead of regular pasta noodles to make the layers of the lasagna. See this recipe for Cabbage Lasagna with three types of cheese and Italian sausage – sounds mouth-watering! We also found this recipe for Skillet Cabbage Lasagna, which allows for shorter cooking time and less dishes used in preparation.

For eggplant lasagna, slice the eggplant into thin rounds that you can use to layer the lasagna fillings. You can experiment with different thicknesses of eggplant slices and decide which one you like best depending on your preferences! More layers create visually stunning slices, while thicker slices might allow you to fit more fillings between the layers! It is completely personal to you how you decide to use these vegetables to create a new family favourite recipe. We suggest using this recipe for a basic guide on how to make Eggplant Lasagna.

Cauliflower Pasta Substitute

Cauliflower is a great substitute for things like rice, orzo, couscous and quinoa because it can easily be broken down into small pieces that resemble these little grains. Cauliflower is a great substitute in dishes with thick sauces such as stews and curries, because the cauliflower is able to soak up the delicious flavours! It is also great for things like fried rice and side dishes. Given its relatively bland taste, you can use it in a variety of recipes and get creative with spices, seasonings and sauces.

You can buy dry-riced cauliflower like this one from Keto and Co. Or, if you have a food processor at home, you can make your own. Simply wash and cut your cauliflower into chunks removing the stems and leaves and allow the food processor to do the rest of the work!

We hope these recipes inspire you to use more cauliflower in the kitchen:

Shirataki and Konjac Noodles

Shirataki and konjac noodles have become a huge hit in the low carb and keto diet world! These fibrous noodles are made from the konjac plant, native to East Asia. They have shown many benefits for people wanting to manage their blood sugar levels, cholesterol and lose weight due to their high fibre content, low calories and low glycemic index. People also report feeling fuller for longer periods of time after eating shirataki noodles, again thanks to all that fibre!

At The Low Carb Grocery, we have a wide variety of Shirataki Noodles and you can incorporate them just as you would in any of your favourite pasta and noodles dishes. Just follow the cooking instructions on the label because they cook differently than traditional pasta noodles.

Tofu Noodles

Tofu noodles are usually made from a blend of shirataki noodles and tofu for a higher protein pasta alternative. Tofu has many essential nutrients and amino acids which are great to consume on a regular basis. Many people on low carb or keto diets often rule out vegetarian sources of protein; however, these can be a nice break from animal proteins, which tend to contain more unhealthy fats and get very expensive to consume regularly.

Like shirataki noodles, tofu noodles are also very versatile and easy to cook. Use them in your favourite dishes or try a traditional Japanese recipe like this Keto Ramen Noodle Bowl!

Seaweed or Kelp Noodles

One serving of kelp noodles has 2g net carbs and just 6 calories – making them a great low carb noodle replacement! In addition to being low carb and keto-friendly, kelp noodles are also high in vitamins and minerals from the sea. Kelp is the richest natural source of iodine, which can alleviate thyroid problems and also help with metabolism and weight loss.

Kelp noodles have a very crunchy texture, due to their high-water content. This is somewhat comparable to al dente pasta. They are mostly bland and will absorb the flavours you add. That said, they can taste slightly salty and bitter, but with thorough rinsing, this can be minimized. Plus, once they have been rinsed, they don’t require any further preparation! You can quickly sauté them with vegetables, protein and sauce or serve them cold in a salad. They also work great in stir fries, broth-based soups and casseroles.

Check out our selection of kelp noodles.

Here are also some recipes to help get you inspired to start cooking with kelp and seaweed noodles:

Explore Traditional Pasta Alternatives

We hope that you enjoyed learning about these low carb pasta alternatives and are excited to start experimenting in the kitchen! If you try any of the recipes or from this article, we’d love to hear your thoughts on Facebook or Instagram. We also connect with customers with our Weekly Newsletters where we share updates on the latest products and special sales.

And please leave us a Google Review with your Low Carb Grocery experiences!

Exclusive Blog Reader Discount! $15 off sub-total $100.00* + Free Shipping!
Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
  • To qualify for free shipping – orders subtotal must be greater than, or equal to $100 (up to 10Kg)
  • This offer may not be combined with other offers, limit 1 per customer

Guide to Low Carb and Sugar Free Desserts

Low Carb & Low/Sugar-Free Dessert Guide

There are many low carb dessert options for low carb dieters with a sweet tooth! Explore recipes and shoppable items in this article!

Finding great alternatives to your favourite desserts that are low carb, low sugar, or sugar-free can be easy if you know what to look for. There are simple recipe modifications you can make, and tons of dessert products suited exactly for the low carb dieters’ needs! In this article, we will help you find products and share delicious recipes that are perfect for low carb, low sugar, and sugar free diets.

Carb Culprits

Sugar can be listed under many names, which is why it is important to understand what to look for when reading ingredient lists. Common forms of sugar that will appear on food labels usually have names that end in “–ose”. For example, glucose, fructose, dextrose, lactose, galactose, maltose, and sucrose are all forms of sugar that should be avoided on a carb-restricting diet. Corn syrup (or high-fructose corn syrup) is also made from sugar and is a common type of sweetener used in foods and beverages. Finally, beware of dairy products, such as cream cheese, yogurt and dairy-based desserts that contain added sugars or may already be high in naturally occurring sugars such as lactose. Always double check your nutrition facts labels!

Low Carb Baking Alternatives

When it comes to making your own baked goods and other sweet treats at home, there are a number of low carb alternatives to traditional baking ingredients. The Low Carb Grocery carries a wide range of flour substitutes, natural sweeteners and other low carb and keto-friendly baking ingredients that are great for baking low carb at home! Read on to learn how to use the different options to get the best results.

Sugar Replacements

Luckily for low carb dieters, there are a number of natural, low glycemic and low caloric sweeteners. These sugar alternatives can easily mimic the sweet taste of sugar, without the impact on blood sugar levels and other negative health consequences. For a complete breakdown of all the different types of natural sweeteners, check out our article about Sugar Substitutes.

Most of these natural sweeteners behave similarly to sugar when used in baking and cooking. It is up to you to decide on the best one for your specific needs and preferences! Some sweeteners have slight differences in taste or sweetness levels. Most are available in liquid or granular form which can be suited to different recipes.

Flour Replacements

Most baked goods involve the use of wheat flour, which should be avoided on a low carb diet. Instead, there are many flour alternatives made from nuts, seeds and other plant-based sources. These not only boost the nutritional value of your baked goods, but they can also impart subtle and unique flavours that can elevate your desserts! Here are two of the most common low carb flour options:

  • Almond Flour is low carb, packed with healthy fats and other nutrients and has a slightly sweet, nutty flavour. It is traditionally used to make delicate French desserts like macarons and flourless cakes (financiers). Here is a recipe for Keto French Macarons if you are up to challenging yourself to making this skilful dessert! Also try this Keto French Almond Cake that only requires a few simple ingredients.
  • Coconut Flour is another great, low carb flour alternative that is packed with nutrients and especially fibre. If it is made from pure, virgin coconut meat it usually has little to no taste and can be incorporated in any recipe that traditionally uses wheat flour. It can promote stable blood sugar levels, healthy digestion, heart health, weight loss and even fight some infections! However, coconut flour doesn’t bake quite like wheat flour. It can become dense and soak up a lot of moisture when baked. So, it is recommended to add 2 extra tablespoons of liquid for every 2 tablespoons of coconut flour, or use it in combination with other low carb flours. Try this Keto Coconut Flour Chocolate Cake – moist and decadent, just like it should be! Or try these chewy Keto Chocolate Chip Cookies made with a blend of almond and coconut flour.

We also carry low carb flours made from lupin beans, vegetable fibres, konjac glucomannan, tapioca or blends of various plant-based meals. You can even try making your own flour blend at home and incorporate extra nutritious ingredients such as flaxseed meal or ground chia seeds for heart healthy omega-3s, psyllium husk powder or oat fibre for a boost of dietary fibre or a protein powder of choice to make your desserts more functional and filling.

Low Carb Dessert Recipes

We’ve gathered a few more low-carb, low sugar, and sugar-free dessert recipes that we are sure you’ll find easy to make and incredibly satisfying! The advantage of making your own desserts is that you can control exactly what goes into it and modify recipes according to your specific dietary needs.

Easy to Make

These recipes are great to whip up on the weekend, so you have sweet low carb treats available all week and for the whole family! If you’re not an expert in the kitchen, these are easy to make and require just a few simple ingredients.

Keto Cinnamon Roll Cheesecake Bites

When you can’t decide between cheesecake or cinnamon rolls, these scrumptious cinnamon roll cheesecake bites combine the best of both worlds – minus the carbs! This recipe is sugar-free and uses Swerve Sweeteners as a sugar substitute. You can refrigerate or freeze them so they’re ready whenever cravings strike!

Keto Fudge

This keto fudge is made with coconut oil and a powdered sweetener, which works better than granular sweeteners to get that smooth, fudgy consistency. This recipe requires no baking at all – just 5 simple ingredients and 10 minutes of prep time before popping your fudge in the fridge to set.

When You Have a Bit More Time…

If you are a bit more ambitious and enjoy baking at home, try out some of these recipes below.

Keto Fudgy Brownies

Brownies are one of the easiest things to bake; simply combine the wet and dry ingredients and bake a whole batch for the week. With just 1g net carb per brownie, these are perfect for low carb dieters. Made with almond flour and sweetened with erythritol.

Keto Cinnamon Sugar Donuts

These keto cinnamon sugar donuts might remind you of something you used to get only at a summer carnival. Now you can make them in your own kitchen – and eat them for breakfast, snack or dessert! This recipe recommends a blend of super-fine blanched almond flour, such as this one from Anthony’s Goods, and coconut flour. It involves a few more ingredients and equipment than the other recipes – but the result will definitely be worth it!

Show-Stopper Recipes

If a birthday or special occasion is just around the corner and you want to pull out all the stops – but still stick to your keto or low carb diet – check out the dessert recipes below that are sure to impress a crowd!

Low Carb Carrot Cake with Cream Cheese Frosting

Carrot cake is almost always a hit with everyone, plus you can technically say you’re eating your veggies! This recipe is made with almond and coconut flour for an added boost of fibre, and monk fruit sweetener (they used Lakanto brand) making it low in sugar.

Keto Pecan Pie

If you’re more of a pie lover, try this recipe for keto pecan pie that’s sure to be a hit, especially around the holidays. For the crust, they have used a mixture of almond and coconut flour that creates a light texture. Plus, the addition of almond butter makes this recipe truly unique!

For the Non-Bakers

If you prefer quick and easy solutions to your sweet cravings, The Low Carb Grocery carries a number of low carb treats that are totally guilt-free and indulgent!

  • SmartCakes are low carb, gluten-free and sugar free cakes made for anyone and everyone to enjoy. They are moist, fluffy and contain less than 50 calories per cake.
  • Smart Sweets low sugar gummy candies are sweetened with stevia for a low glycemic trip down memory lane. If you are a candy-lover, these will blow you away! They taste just like regular gummies – plus they contain 28g of fibre!
  • Low Carb Chocolate. The Low Carb Grocery carries a number of low carb chocolate options, sweetened with different types of sugar-free sweeteners that will still satisfy your taste buds without hindering your diet progress.
  • Quick N Yummy Keto Mug Cake Mixes are the perfect quick low carb snack or dessert! Simply empty the packet contents into a mug, add water and pop it in the microwave. These cakes are high in fibre and full of healthy fats – with 7-9g of protein, too!

We also have a large selection of low carb, low sugar and sugar-free Caramel & Toffee, Ice Cream Mixes, Candy and Pudding & Jello for all of your sweet cravings!

Healthy Inspiration!

We hope that these tips and recipes have inspired you to try something new for dessert the next time you crave something sweet, host an event, or simply want to surprise your family with an exciting new recipe. Choosing healthy and delicious desserts that are compliant with a low carb diet can be easy and fun, and we hope that you enjoy putting these sweet suggestions to good use.

Tag us on Instagram with your thoughts, or leave us a comment on Facebook. We also connect with our friends in our Weekly Newsletters where we share updates on the latest products and special sales. And if you’ve already ordered from us in the past, please leave a Google Review with your experience!

Exclusive Blog Reader Discount! $15 off sub-total $100.00* + Free Shipping!
Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
  • To qualify for free shipping – orders subtotal must be greater than, or equal to $100 (up to 10Kg)
  • This offer may not be combined with other offers, limit 1 per customer

The Low Carb Guide to Snacking

Discover Low Carb Snack Foods

Having one to two small, healthy snacks during the day can help you feel energized and improve digestion when compared to hunkering down for three hefty meals a day. Even the toughest low carb dieters need a snack every now and then, and there are many options that fit a low carb or keto diet perfectly!

Low carb snack products have come a long way, offering several crave-worthy options that won’t ruin your diet progress. You’ll be surprised how much you can enjoy a sweet or salty treat every now and then with low carb snack foods!

In this article we will explore some popular low carb chips and other snacks. We’ll provide tips for healthy snacking so you can stay on track of your goals. The aim is to illustrate that snacking doesn’t have to have a negative impact on your low carb diet and can still be fun and enjoyable!

Exclusive Blog Reader Discount! $15 off sub-total $100.00* + Free Shipping!
Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
  • To qualify for free shipping – orders subtotal must be greater than, or equal to $100 (up to 10Kg)
  • This offer may not be combined with other offers, limit 1 per customer

Tips for Healthy Snacking

  1. Plan ahead.

There is nothing worse than realizing you are hungry and grabbing the first thing you see to satisfy your hunger – especially if what’s in your cupboard isn’t exactly diet-friendly. It can make a world of a difference if you plan your snacks in advance, knowing when and where hunger may strike. When grocery shopping, be sure to pick up a few healthy snack items that you know you can rely on when you feel peckish.

  1. Choose snacks high in protein.

Protein helps keep you satiated, which is why it is the best option for a snack to hold you over between meals. This will also help prevent you from overeating at snack time, so you don’t sabotage your next healthy meal.

  1. Listen to your body. 

Be mindful of when you actually feel hungry, and avoid eating due to boredom, stress or other feelings. If you’re not sure if you are hungry or just in the mood for a snack, try drinking a glass of water or distracting yourself with an activity and see if your hunger fades. If not, it’s a good sign it’s time to fuel up!

  1. Choose snacks that boost your nutrient intake.

Sometimes we can be lacking in certain nutrients from our regular diet. Functional snacking a great way to ensure you are getting your daily recommended intake of important nutrients such as fibre, potassium, calcium, magnesium and vitamins. Read the nutrition labels and be aware of what you are eating to make healthy choices.

Now let’s get into some of the great options for low carb snacks available at the Low Carb Grocery. Whether you’re a sweet or salty lover, there’s something for everyone to enjoy!

Sweet Snacks 


SmartCakes are delicious low carb cakes made from healthy ingredients like flaxseed, olive oil and oat fiber. They are spongy, sweet and decadent just like traditional cakes, but can still be rightfully enjoyed on a low carb or keto diet!

SmartCakes are also gluten-free, aligning with their mission to make snack and dessert food healthy and enjoyable for all. Additionally, they are low in calories and cholesterol and are naturally sweetened with erythritol making them low glycemic and safe for those with diabetes.

Available in Chocolate, Vanilla Latte, Lemon, Cinnamon and Raspberry flavours!

ChocoRite Peanut Butter Cups

Chocolate peanut butter cups are a great snack – in theory – but many big-name brands contain loads of added sugars that make them unsuitable for a low carb diet.

ChocoRite Peanut Butter Cups prioritize nutritional value and making snacks safe for those watching their carb and sugar intake. These snacks not only offer a low carb version of these popular peanut butter treats, but they are also high in fibre and low in calories. For every two ChocoRite’s Peanut Butter Cups, there are 100 calories, 7g of fat, 5g of net carbs, 20g of fibre and 2g of protein.

Chocolate nut butter cups are also super easy to make at home! All you’ll need is a few ingredients:

You can follow this recipe as a guide and customize it with different ingredients to your liking.

Love Good Fats Bars

These low carb snack bars contain healthy fats from plant-based sources, which is important to look for on a low carb high fat diet. Healthy fats can increase your energy, metabolism and brain function while improving cholesterol, eyesight and even mood.

Love Good Fats bars are low in sugar, gluten-free and non-GMO. Each bar contains 4-5g of net carbs and are a good source of protein, making them a great choice for a post-workout snack or to stave off hunger as you wait for your next meal. They come in a wide range of mouth-watering flavours from rich chocolatey almond to mint chocolate chip to lemon mousse!

GluteNull Bakery Low Carb Gluten-Free Cookies

GluteNull Bakery prides itself in using high quality, natural, gluten-free ingredients in all of their baked goods. Their line of keto-friendly cookies is great for keto dieters wanting to enjoy a sweet yet nutritious treat! They are sweetened with erythritol and made with ingredients that provide added health benefits such as nuts, unsweetened dried fruits and coconuts rich in healthy fats.

Check out GluteNull Bakery’s full line of products including other low carb cookies, energy bars and granolas! Their cookies and energy bars are great for taking to work or school or on the go. Granola can also be a delicious and nutritious snack, just keep in mind portion sizes. You can top your yogurt with it, eat it with milk or just grab a handful (or two) out of the bag!

Check out the other low carb granolas carried at The Low Carb Grocery – find your favourite blend!

HoldTheCarbs Low Carb Bake Mixes

There is nothing better than a homemade fresh-baked snack! HoldTheCarbs offers a line of low carb, gluten-free bake mixes that are high in protein. Formulated by the owner, who wanted to enjoy things like muffins and brownies while sticking to her low carb high protein diet, these wonderful bake mixes were made for health-conscious home cooks!

Choose from low carb muffins, brownies or pancakes. All of the HoldTheCarbs bake mixes are easy to prepare – simply add an egg or oil and milk to the dry mixture to form a batter. These are great for making in big batches and taking to school, work or on the go. They are designed for a healthy lifestyle centred around fitness and convenience.

Salty Snacks

Chips and Crackers

Quest Low Carb Tortilla Protein Chips

If you are a fan of Dorito chips but they no longer fit into your diet, try replacing them with Quest Tortilla Protein Chips. These chips are gluten-free, low carb, and contain 18-21g of protein per serving! Enjoy the satisfying crunch and taste of nacho chips without artificial ingredients, excessive sodium or unhealthy trans fats.

KZ Clean Eating High Fibre Crackers & Crispbreads

Made from a hearty blend of nuts and seeds, these large and crispy rounds can be eaten like toast or broken into small pieces like crackers. They are extremely versatile and provide the added benefits of being high in fibre and protein. Try this Swedish-style cracker with your favourite toppings, dips and spreads!

Cheese Snacks

The Low Carb Grocery carries several crunchy, shelf-stable cheese snacks that are perfect for on the go and are high in protein, vitamins and minerals! Check out some of our favourite brands below.

Moon Cheese Natural Crunchy Cheese Snacks

Moon Cheese is available in three wonderful flavours and is a healthy alternative to potato chips or crackers. Each serving contains 0-1g of net carbs and 4-5g of protein! Plus, all the nutritional benefits of real cheese.

Ivanhoe Nothing But Cheese

Made with 100% real Canadian cheese, Ivanhoe Nothing But Cheese snacks are a true delight! Available in snack-sized pouches that are great for taking to work or school or on the go. Each serving contains 2g of net carbs and 6-7g of protein.

Cello Whisps Protein Cheese Crisps

Cello Whisps are baked to perfection and made with Cello’s award-winning cheeses! They are shaped more like crackers, so they’re perfect for dipping, topping and adding to charcuterie boards. Available in 5 fun and versatile flavours: Parmesan Cheese, Bacon BBQ, Cheddar, Tomato Basil and Asiago & Pepper Jack. Each serving contains 1-2g of net carbs and 10-13g of protein!

Meat Snacks

Snacking on jerky is a great way to satisfy hunger and keep you energized. The Low Carb Grocery is mindful about the types of jerky we carry, because they can often be filled with low quality meat, excess sodium and artificial preservatives.

We are proud to carry Nick’s Sticks 100% Grass-Fed Beef Sticks and BUFF Artisan Bison & Beef Snack Sticks – two great examples of clean, all-natural meat snacks.

What’s Your Favourite Snacks?

Share your experience with these and other low carb healthy snack foods on Facebook or tag us on Instagram!

Stay connected with Weekly Newsletters for updates on the latest sales and new products, and don’t forget to leave us a Google Review!

Exclusive Blog Reader Discount! $15 off sub-total $100.00* + Free Shipping!
Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
  • To qualify for free shipping – orders subtotal must be greater than, or equal to $100 (up to 10Kg)
  • This offer may not be combined with other offers, limit 1 per customer

Explore Plant-Based Keto Diets

Pros and Cons of a Plant Based Keto Diet

Two big trends in diets are plant-based or vegan diets, and a low-carb high-fat or keto diet. Both of these have unique benefits for wellbeing and weight loss. So, you might be wondering if there is a way to combine both of these diets into one “super-diet.” In this article we explore the pros and cons of a plant-based keto diet as well as recipes that you can try at home. As with any major change to your diet, we recommend speaking to your doctor first, to see if it’s right for you.

What is a Plant-Based Keto Diet?

One challenge with the keto diet can be an over-emphasis on meats and dairy and not enough emphasis on plants! Low starch vegetables and greens are an essential part of any diet; they are important sources of fibre, vitamins and minerals that your body needs to perform essential functions, regulate digestion, improve fertility and contribute to healthy aging, skin, hair and nails. A plant-based diet can ensure you are getting enough of these micronutrients from whole, unprocessed food sources.

A plant-based keto diet may include aspects of vegan, vegetarian or pescatarian food sources that are low in carbs and high in fats. That can look something like this:

1. A focus on healthy fats (~70% of your diet). Plant-based sources include:

2. Moderate amounts of clean proteins (~20% of your diet):

  • Nuts and seeds
  • Soy products such as tofu and tempeh
  • Eggs (vegetarian)
  • Salmon and other fatty fish (pescatarian)

3. Small amounts of carbs which can come from low-starch vegetables and low-fructose fruits (<10% of your diet):

  • Dark, leafy greens
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Cabbage
  • Asparagus
  • Radishes
  • Turnips
  • Zucchini
  • Berries
  • Lemons
  • Limes
  • Grapefruit

Note that although carbs from vegetables and fruits make up the smallest part of a keto diet, it is important to eat enough of them at every meal. Be sure to understand how many grams of each macronutrient you need every day, based on your height, weight and age as the amount of fat, protein and carbs you need to achieve ketosis can vary widely from person to person. For example, one cup of leafy greens may contain just 2g-4g net carbs, while your daily carb intake may be set at 20g – meaning you can pile on the veggies at every meal.

Pros of a Plant-Based Keto Diet

More Micronutrients  

As mentioned before, it is important to get enough micronutrients (vitamins and minerals) in your diet. An animal-based keto diet can lack some of these nutrients, especially if you are eating refined or processed meats and dairy products which can undergo manufacturing practices that strip the foods of their original nutrients. Fruits and vegetables are some of the most abundant sources of these important micronutrients.

More Fibre

Fibre is necessary for healthy digestion, keeping you full and satiated throughout the day, and regulating blood sugar levels. Fibre slows the absorption of food into the bloodstream which can help stabilize blood sugar levels and prevent rapid energy spikes.

Healthier Fats

The keto diet relies on fats as the body’s main energy source. However, not all fats are equally good for you. There are different types of fats, including trans fats, unsaturated fats and saturated fats. A lot of processed meat and dairy products can contain unhealthy trans and saturated fats and should be avoided, as consuming these can lead to inflammatory and cardiovascular diseases.

In contrast, many plant-based foods are great sources of healthy unsaturated and saturated fats. One exception in this category being “hydrogenated” or “partially hydrogenated” vegetable oils. The term hydrogenated indicates that these types of fats have undergone artificial processing that converts the fats into trans fats, which can imbalance levels of cholesterol in the body in favour of bad cholesterol. This has been linked to several diseases including heart disease, stroke and type 2 diabetes.

Improved Energy Levels

Eating a plant-based diet has been shown to have positive effects on energy levels. This could be due to the digestive benefits of plant-based foods which mean that your body doesn’t have to use as much energy to digest your food. Also, the absence of artificial sugars and unhealthy fats that can leave you feeling tired or bogged down can play a role in higher energy levels. Finally, plant foods also contain higher levels of nutrients, which support the body in a variety of functions that can keep you moving and your brain sharp throughout the day.

Stable Blood Sugar Levels

A plant-based diet can be a great option for those wanting to reduce their risk of type 2 diabetes. This is due to the fact that plant-based foods contain more fibre, which regulates digestion and insulin levels. Plant-based diets also allow many people to maintain a healthier weight, which can lower diabetes risk. Finally, foods derived from plants contain higher levels of other beneficial compounds such as antioxidants which can promote insulin sensitivity.

Minimized Exposure to Artificial Toxins

A plant-based diet requires a focus on whole foods, instead of conventional processed non-organic foods. In place of packaged products, you are more likely to be consuming whole, unprocessed vegetables, fruits, nuts and seeds which means that you avoid the health complications that come with artificial additives and preservatives. Whether you choose to go the plant-based route or not, always shop for minimally processed foods and organic where possible.

Cons of a Plant-Based Keto Diet

Although a plant-based keto diet has many nutritional benefits, there are still some things to point out before diving in.

Omega 3 Sources

Omega 3s are a necessary type of “good fat” that the body does not produce on its own and must be obtained from the diet. Omega 3s can be found in both plant and animal sources, but in different forms. Plant sources usually contain omega 3 ALA fatty acids, which are necessary in their own right, but we also need EPAs and DHAs which are found in fish and meat. If you don’t want to consume meat, you should be taking an omega 3 supplement to ensure you are getting required levels of EPA and DHA fatty acids.

It is also good to be wary of the higher contents of omega 6s found in nuts and seeds. Your body requires both omega 3s and 6s, and you should aim to consume a larger amount of omega 3s to avoid the inflammatory effects of excess omega 6s.

Protein Sources

One of the main criticisms of a plant-based keto diet is limited sources of proteins. While a traditional vegan diet containing whole grains, legumes, nuts, seeds, soy products and vegetables contains adequate and healthy protein levels, a lot of these items are off the table for keto dieters. That said, since proteins make up only about 20% of the keto diet, this shouldn’t be a problem for those wanting to try a plant-based keto diet. One great way to get protein from plant sources is to look for vegan protein powders and make a keto-friendly smoothie with coconut or MCT oil, a handful of low carb fruits and a serving or two of veggies. Soy products such as tofu and tempeh are also great low-carb complete proteins (meaning they contain all essential amino acids, also found in eggs and meat).

Finding the Right Balance  

Plant-based is a loose term that could mean whatever you want it to. For some, this might mean 100% plant-based and for others it could mean focusing on plant sources of foods while still incorporating things like eggs, fish and dairy. Finally, it could also mean that maybe you choose one day of the week to make plant-based meals. Any way to incorporate more plant-based foods into your diet is good for you and the environment.

Plant-Based Keto Recipes

If you are having a hard time envisioning what a typical day on a plant-based (vegetarian) keto diet may look, here’s a sample menu you could take inspiration from:

Breakfast: Hot Low Carb Breakfast Cereal topped with a handful of berries.

Snack 1: Vegan protein powder shake with coconut or MCT oil, berries, spinach and nut milk.

Lunch: Scrambled tofu (recipe) with bell peppers, greens, and onions wrapped in a Low Carb Tortilla with a side of avocado.

Snack 2: A handful of nuts or raw veggies with Walden Farms Dips or tahini (sesame seed butter).

Dinner: Cauliflower Crust pizza with vegan or dairy cheese, plant-based sausage, olives and other veggies.

Dessert: Yummy vegan keto chia seed pudding!

We found a few other plant-based keto recipes on the web that we think are worth sharing:

The options really are endless! We encourage you to do your own research online to find easy vegan keto recipes to try – even just once a week. Best of luck!

Share Your Story!

If you liked this article or want to share your plant-based keto recipes, visit our Facebook page or tag us on Instagram.

We also love to stay connected with our Weekly Newsletters for updates on the latest products and specials, and feel free to leave a Google Review with your Low Carb Grocery experiences!

Exclusive Blog Reader Discount! $15 off sub-total $100.00* + Free Shipping!
Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
  • To qualify for free shipping – orders subtotal must be greater than, or equal to $100 (up to 10Kg)
  • This offer may not be combined with other offers, limit 1 per customer

How to Pickle All Types of Vegetables

DIY Guide to How to Pickle Vegetables at Home

Pickling is one of the oldest methods of preserving foods, and yet is still popular today due to the unique flavours that it produces. We created this guide to teach you how to pickle a wide range of vegetables in the comfort and convenience of your own kitchen. It only requires a few simple ingredients and tools to get started. It is also a great way to experiment with creative flavour combinations, as the pickling ingredients can easily be customized with seasonings and spices. Plus, you can avoid additives that can be found in store bought pickled vegetables. It’s a simple, easy and nutritious way to get your veggies in!

Why Pickle Foods?

Food Preservation

The origins of pickling as a way to preserve food goes back as far as 5000 years, where ancient civilizations used this process to effectively store foods for long periods of time when food was scarce. The brine used in pickling wards off the decay of food, allowing civilizations who relied on agriculture to store food and avoid famine during temporary droughts or poor growing seasons.

Nowadays, with global food trade, we rarely have to worry about our grocery stores running out of food. However, pickling vegetables can be a great way to enjoy seasonal foods throughout the year. Pickled vegetables kept in the refrigerator can last about 5-6 months! So, you can enjoy the delicious flavours of summer vegetables during the winter, too.

Delicious Taste

Pickling gives food an acidic, sour and slightly sweet taste that can complement pretty much any other flavour! Pickled vegetables go great with cooked meats, in salads, on sandwiches, and much more. They are especially great for cutting through fatty foods, which is why they are a great addition to a keto diet. The combination of savoury flavours with the briny taste of pickled vegetables is popular in many different cultures all over the world. Think kimchi and beef stew in Korean culture, sauerkraut and sausages in German culture, pickled onions and falafel in Middle Eastern culture or preserved peppers and olives in Mediterranean cuisine (kimchi and sauerkraut are technically fermented, but the processes are similar)!

Health Benefits 

Pickled vegetables still contain many of the same vitamins, minerals and antioxidants as their raw form. There is no bad way to eat vegetables (deep fried might be the exception)! In addition, the vinegar used in the pickling liquid can promote healthy digestion as well as help reduce blood insulin levels which can be beneficial for those with diabetes.

Types of Foods to Pickle

There are many different types of vegetables that are suitable for pickling. Really, you can pickle just about anything. If you are looking for low carb vegetables to pickle, some good options would be asparagus (2g net carbs per cup), bell peppers (3-5g net carbs per cup depending on colour), cabbage (3g net carbs per cup), cauliflower (3g net carbs per cup), cucumbers (3g net carbs per cup), green beans (4g net carbs per cup), olives (3g net carbs per cup) or zucchini (3g net carbs per cup). Some other tasty options such beets, carrots, parsnips, onions, and turnips can still be enjoyed on a low carb diet in moderation!

Essential Pickling Ingredients and Equipment

Here is what you will need to pickle vegetables at home:

  • Clean, sterile, airtight jars – Mason jars or similar types of airtight glass jars are commonly used for pickling. Make sure they are sterilized (set in boiling water for 15 minutes) prior to use to ensure the longest possible shelf life of your pickled foods.
  • Large pot – Some vegetables can be pickled raw, but there are others that may need to be cooked or blanched first. Beets for example, need to be cooked before they can be pickled. Other types of vegetables, such as green beans or asparagus, are often blanched before pickling to ensure they retain their colour and crunch. Plus, you’ll need a large enough pot to sterilize your jars.

Aside from your vegetable of choice, you’ll also need some essential ingredients to perform the pickling process. Here are the basic ingredients and seasonings you will need for a classic pickling brine:

  • Vinegar – White vinegar is most commonly used for pickling, but you could choose a different type according to your personal preference. Apple cider vinegar, white or red wine vinegar, and rice wine vinegar are also suitable for pickling and can bring different flavours to your homemade brine.
  • Salt – Sea salt is recommended for pickling, as it tends to be a purer form than common table salt. You’ll want to pick a salt that has no additives, so natural sea salt is the best choice.
  • Sugar or sweetener – Many pickling recipes call for sugar, but again it’s up to you if you want your veggies to taste slightly sweet or not. You could substitute traditional white sugar for organic cane sugar, honey, or agave syrup to achieve the same effect. Low carb dieters can use a natural sweetener such as stevia or a monk fruit sweetener. Here is a recipe we found online that uses Swerve Granular Sweetener!
  • Water – Filtered water is best for pickling to remove any “hardness” caused by high mineral content in the water. Clean and pure filtered water will also help the vegetables retain their colours longer.
  • Herbs and Spices – This is another part of the pickling process that is entirely up to you to customize. Some common herbs and spices used in pickling liquids include garlic, mustard seeds, peppercorns, dill, chili peppers, coriander seeds, celery seeds, fennel seeds, and bay leaves.

Beginner’s Guide for Pickling Vegetables

This is a basic guide for making your own pickled vegetables at home. You can use this as a starting point for creating your own recipe by swapping in different types of vegetables or adding seasonings to give your vegetables more flavour.


As a general rule of thumb, use the following 1:2:1 ratio for the brine ingredients:

  • 1 cup of vinegar + 2 teaspoons of salt + 1 tablespoon of sugar or sweetener

This makes for a very tangy brining liquid. If you prefer a milder taste, you could substitute ¼ cup – ½ cup of vinegar for water instead.


Opt for a balance of flavours when adding seasonings to your brining liquids. For example, if you add a spicy element, try balancing it with an herb-y or more floral seasoning. Here are some great flavour combinations:

  • Spicy and Earthy – Red pepper flakes, mustard seed, coriander seeds, bay laves
  • Savoury and Herby – Garlic, mustard seeds, dill sprigs
  • Mild Spice – Celery seeds, yellow mustard seeds, white cloves
  • Sweet and Spicy – Star anise, juniper berries, red pepper flakes, cinnamon sticks
  • Bright and Refreshing – Ginger, mustard seed, fennel seed, black peppercorn


  1. Start with a batch of fresh vegetables and cook or blanch them, if necessary.
  2. Chop or slice the vegetables into your desired shape. Cut along the length of the vegetable to make long spear-shapes or slice across the width to create bite-size disks. If you have one, you could also use a crinkle-cutter to give your pickled vegetables slices some visual appeal.
  3. Add the sliced vegetables to your jars and add in your preferred seasonings.
  4. In a bowl or measuring cup combine the ingredients for the brine.
  5. Transfer the brine to a pot and bring it to a boil. Remove from heat and pour the brine in to the jars to just cover the tops of the vegetables. Seal the jars and refrigerate.

It usually takes a few days for the flavours of all the ingredients to develop. We recommend keeping your jars in the fridge for about 5 days before using to ensure great tasting pickled vegetables!

Here are some other pickling recipes we found online suitable for low carb diets!

How to Enjoy Your Pickled Vegetables

Now that you’ve got a batch of your own pickled vegetables, you should learn how you can incorporate them into your diet. Here are a few suggestions for tasty low carb meals with pickled vegetables:

We hope that you found this guide to pickling helpful, and that you are inspired to try making your own pickled vegetables at home. Once you taste the difference of fresh, homemade pickles, you’ll be hooked!

Post your Pickling Experiences!

If you liked this article or want to share the results of your homemade pickled vegetables, tag us on Facebook or Instagram!

We also love to stay connected with our Weekly Newsletters for updates on the latest products and sales. And don’t forget to leave a Google Reviewwith your Low Carb Grocery experiences!

Exclusive Blog Reader Discount! $15 off sub-total $100.00* + Free Shipping!
Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
  • To qualify for free shipping – orders subtotal must be greater than, or equal to $100 (up to 10Kg)
  • This offer may not be combined with other offers, limit 1 per customer

Low Carb Guide to Gut Health

Healthy Gut, Healthy Life.

Gut health is an important part of healthy digestion, and healthy digestion ensures you are actually using the nutrients from your food. It also makes you physically feel light, mobile and energized. So, maintaining healthy gut bacteria is not only good for relieving stomach aches, but it is great for your overall health and can support weight loss.

Read this guide to help understand the causes and symptoms of an unhealthy gut and to make sure you are feeding your gut the right things when on a low carb diet.

What is the Gut Microbiome?

The gut microbiome consists of trillions of bacteria that live inside your gastrointestinal tract. The number and diversity of these bacteria determines whether or not your gut is “healthy” (i.e. having a higher number and greater diversity is considered healthy). These bacteria serve many essential roles related to digestion and immune health. They help produce important chemicals and vitamins, send signals between the gut and brain to regulate hormones, and support the immune system – without these bacteria, it would be difficult to survive! They are one of the keys to maintaining overall good health. In fact, many studies have shown a link between an unhealthy gut and higher risks for certain diseases, such as heart disease, cancer, asthma and autoimmune diseases.

Symptoms of an Unhealthy Gut

The signs of an unhealthy gut are not too hard to spot. These include:

  • Excessive gas and bloating produced by “bad” bacteria (some gas is normal)
  • Frequent upset stomach
  • Heartburn
  • Bad breath
  • Sugar cravings
  • Unintentional weight gain or loss
  • Problems sleeping and constant fatigue
  • Skin inflammation such as acne, eczema and psoriasis
  • Food intolerances (different from allergies, although some research suggests a link to allergies as well)
  • Autoimmune diseases (arthritis, type 1 diabetes, multiple sclerosis)
  • Supressed immunity (you get sick frequently)
  • Anxiety and mood disorders

Foods That Upset the Gut Microbiome

If you are experiencing any of the above-mentioned symptoms, it could be due to problems with your gut microbiome, such as not having a large number and variety “good” bacteria or having too much “bad” bacteria. You can control the makeup of your gut microbiome through a number of things including diet, exercise and stress management. First, we will cover our diet tips and get into other ways you can manage your gut health later on in this article.

Bad bacteria like to feed on the following foods:

  • High sugar foods
  • Unhealthy fats (trans fats and certain saturated fats from low quality sources)
  • Artificial sweeteners

The good news is that it’s easy to cut sugar out of a low carb diet! That said, be sure you are eating high quality, natural foods in the rest of your diet and avoid artificial compounds that could be found in food advertised as “low carb.” It is always best to opt for whole, unprocessed foods such as fresh fruits and vegetables, raw nuts and seeds, high quality meat/dairy and organic products where possible.

Foods That Nourish the Gut Microbiome

Now that you have an idea of what you shouldn’t eat, let’s dive into what you should eat to improve your gut health!

Good bacteria like a diet rich in the following foods and compounds:


Fibre comes in two forms: soluble and insoluble – and both are essential to your gut health. Most fruits, vegetables, nuts, seeds and grains contain both types of fibre. A good tip to get more fibre in your diet is to leave the skins on your produce which are a great source of insoluble fibre that are often peeled away!

Fibre has a prebiotic effect on the body once consumed. Gut microbes in the colon and large intestines essentially feed off of fibre which results in fermentation and the production of short chain fatty acids and gases (if you are not used to a high-fibre diet, you may experience more gas and bloating than usual at first!). Short chain fatty acids provide energy for the cells in your body and are used for many other important functions.

Some high fibre foods carried at The Low Carb Grocery include:

Remember that fibre is best obtained from whole foods, rather than fibre supplements. That’s because the insoluble fibre from vegetables and fruits adds bulk to your stool and helps everything pass through your digestive tract. Fibre supplements that you must drink or swallow in pill form just don’t have the same effect. Plus, you miss out on the other important vitamins and minerals that you can obtain from fresh fruits and vegetables.

Omega 3 Fatty Acids

Omega 3 fatty acids, found in things like fatty fish, nuts, seeds and plant oils (flaxseed, avocado, olive, coconut, soybean, etc.), promote a diverse gut microbiome. Bacterial diversity is important because it allows a more flexible response to changes in your body, including diet, stress and infection. Omega 3 fatty acids also help fight inflammation, which can support the gut bacteria and promote overall health. Be sure to eat a diet higher in omega 3 fatty acids than omega 6 fatty acids, as excessive omega 6s (mainly found in processed vegetable oils and foods high in trans fats) can cause inflammation.


Polyphenols are chemical compounds found in plant foods that contain high levels of antioxidants. These compounds promote the growth of beneficial gut bacteria that help process nutrients and defend against pathogens. A polyphenol-rich diet can also reduce inflammation, bad cholesterol levels, blood pressure and oxidative stress (the accumulation of toxins in the body) – all of which can lead to a number of chronic diseases if not managed properly.

Sources of polyphenols include:

  • Dark chocolate (at least 70%), cocoa nibs and cocoa powder
  • Organic green tea and matcha tea powder
  • Nuts
  • Beans
  • Onions
  • Blueberries, blackberries and other dark coloured berries
  • Broccoli
  • Artichoke
  • Asparagus
  • Herbs such as clove, thyme and rosemary
  • Soy including tofu and tempeh
  • Coconut

Fermented Foods

You have probably heard that fermented foods such as kimchi, sauerkraut and kombucha are good for your gut. These foods contain beneficial bacteria that swoop in and support your existing gut microbiome.

Here are some other fermented foods you can eat to support your gut:

Antibacterial and Antifungal Foods

The main benefit of consuming food with antibacterial and antifungal properties is to keep bad gut bacteria under control. These foods protect against foodborne illnesses caused by harmful bacteria.

Here are some antibacterial foods you can eat on a regular basis or when you feel like you want an immune boost:

  • Garlic has a number of antibacterial and antifungal properties and is easy to add to any meal to give it more flavour.
  • Moringa powder is considered a natural antibiotic with the ability to kill bacteria and viruses. This superfood can be added to smoothies, baked goods, hot beverages and savoury recipes.
  • Cinnamon not only adds a wonderful taste and aroma to baked goods, hot beverages, and breakfast foods – but it also has the power to kill bacteria and viruses!
  • Turmeric keeps your insides clean due to its antiseptic, anti-inflammatory and antibacterial properties. You can add it to soups, curries, stews, roasted vegetables and smoothies. Or, try this recipe for a warm and comforting Turmeric Latte (keto-friendly) for an immune boost. Remember to always add a pinch of ground black pepper when using turmeric to activate its immune-boosting properties.
  • Ginger is another food often recommended to help fight cold and flu and that’s because of its antibacterial properties that help fight off viruses and infections. Add it to stir fry, salads, tea or smoothies!

Other Tips for Maintaining a Healthy Gut

  1. Eat a variety of foods.

Eating a variety of foods increases the types of bacteria that exist in your gut to help break down these different foods. The more species of bacteria you have, the more health benefits they can contribute to.

  1. Reduce inflammation caused by diet and stress.

Eliminate foods and drinks from your diet that cause inflammation. These include but are not limited to:

  • Sugars
  • Alcohol
  • Caffeinated beverages
  • Foods high in trans fats
  • Foods high in omega 6s

Stress also causes inflammation in the body. Learn how you can best manage your stress and be sure whether it be through exercise, meditation, yoga, journaling or spending time with loved ones.

  1. Drink plenty of clean water. 

It goes without saying that drinking enough water is vital to overall health. Aim for 2-4L a day and be sure it is coming from a clean source. Opt for purified water or use a water filter in your home.

  1. Sweat out toxins.

Exercising is another great way to promote gut health. Sweating from exercise allows your body to remove toxins that can cause oxidative stress in the body and it produces mood-lifting hormones.

  1. Choose natural sweeteners instead of artificial sweeteners.

If you are trying to cut down sugar in your diet, avoid things like aspartame and sucralose. The Low Carb Grocery carries a number of natural sweeteners, such as monk fruit sweeteners, stevia, erythritol and xylitol. Learn about the best sugar substitutes here.

  1. Try to eat more plant-based meals.

Studies have shown that plant-based diets can benefit the gut microbiome. This is due to the high fibre content of a plant-based diet. In addition, studies have shown that animal-based diets can cause more inflammation, can promote bad gut bacteria, and consuming raw or low-quality meat can put you at a higher risk for disease-causing bacteria such as E. coli. Again, diversity is key so be sure to eat a balanced diet!

Share Your Experience!

If you liked this article, let us know on Facebook or tag us on Instagram with your thoughts! We also love to stay connected with our Weekly Newsletters for updates on the latest products and special sales. And please leave a Google Review with your Low Carb Grocery experiences!

Exclusive Blog Reader Discount! $15 off sub-total $100.00* + Free Shipping!
Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
  • To qualify for free shipping – orders subtotal must be greater than, or equal to $100 (up to 10Kg)
  • This offer may not be combined with other offers, limit 1 per customer