Follow this handy guide from keto master chef Marie Emmerich, author of Quick and Easy Ketogenic Cooking, and fool your brain—and stomach—with these low-carb but satisfying replacement dishes.
If you’re craving chicken parm
Use a no-sugar marinara sauce and replace the carb-laden pasta noodles with thin-sliced chicken breast to cut way down on the carbs but still have a satisfying meal. And make sure you use grass-fed ground beef for the filling so you get more vitamins and omega-3s.
If you’re craving pasta
Spend a few bucks on a spiralizer (like this one)—seriously, this thing is great for turning veggies into long noodlelike strands. To get your pasta fix without the carbs, make spaghetti out of a couple of zucchinis, then dress it with parmesan cheese—which is high in protein—and medium-chain triglyceride (MCT) oil.
If you’re craving mashed potatoes
Chop up a cauliflower head and cook it with organic broth and turnips for a few hours. Then blend it with a handheld immersion blender or in a food processor until smooth. Add chives, salt, pepper, and butter for guilt-free, low-carb gorging. You won’t be able to tell the difference.
If you’re craving rice
Hit up the versatile cauliflower again to make a delicious “rice” that has only 5g of carbs per cup compared with cooked white rice’s 45g. To prepare, chop up the cauliflower head and put the pieces into a food processor; pulse until the bits are so tiny they resemble rice grains. Fry it all up with soy sauce and a dash of fish sauce for fried rice, or use it to make your own keto-friendly sushi rolls.