Grains (Bread, Cereal, Pasta & Rice)

Bread

You don’t have to buy bread – you could simply make my super easy Bec’s Bread Loafwhich freezes well.
Look for low carb (less than 5g net carbs per slice), high fibre (at least 3g per slice), and a whole foods ingredients list.
I love the Venerdi Paleo Super Seeded Bread – Click here for a list of stockists.

Wraps

Low-carb wraps and tortillas are a great alternative to bread if you want a bit of variety.
The same label reading rules apply: look for gluten free, low carb, short list of whole foods ingredients.
Coconut wraps are the lowest carb option on the market – about 4g net carbs per wrap. Made from coconut meat and water, that's it. You'll find them at health food stores and online. A bit more expensive but worth knowing about if they fit your budget!

Oats

Oats have a higher carb count, so you won’t see them often in my recipes.
When they do appear, they’re only used in small amounts and always paired with protein and fibre – which completely changes how your body responds to the carbs. Blood sugar stays stable, energy stays even, no crash.
Here’s the gluten free, non-GMO option I use and recommend.

Cereal / Porridge

I have perfectly balanced recipes for porridge & granola already, but if you really want to buy your own…

Aim for under 10g net carbs per serve and under 5g sugar per serve.
Watch for "no added sugar" claims – some brands sweeten with date syrup or honey which still spike blood sugar. Stevia, monk fruit, and erythritol are the best sweeteners to look for.
If you love cereal or porridge the Goldies Low-Carb brand is a good low carb, low sugar, gluten free option.

Macro Grain Free Granola

Macro Grain Free Granola Cacao & Hazelnut Butter

Legume Pasta

Look for pasta made from 100% edamame, soy, or black beans that provides around 100 calories per 100 g uncooked weight.
My favourite brand is Slendier. Any variety can be used in my recipes (spaghetti or fettuccine) including black soybean, soybean, or edamame. It’s available at most major supermarkets in the pasta or health food aisle.

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Konjac Noodles

Konjac noodles are extremely low in calories. They’re made from konjac root – an incredible fibre for your gut with an array of health benefits.
Check to see the calories are approximately 20 kcal per serve.
Can’t find konjac noodles? Make zoodles by spiralising a zucchini!

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Cauliflower Rice & Low-Carb Rice

Cauliflower rice and low-carb rice are brilliant swaps for white or brown rice to save calories and lower your carb load.
I always keep bags of cauliflower rice in my freezer. If you prefer to make your own, simply pulse a head of cauliflower in your food processor.
Most of my recipes use cauliflower rice, and I recommend sticking with this as much as you can, as it’s rich in nutrients and fibre and helps you easily meet your 5 veg a day!
However, if your day has already been high in veg and you feel like using this rice sometimes instead of cauli rice, a low-carb rice can be a great option!
Check the label for under 5g net carbs per serve and ideally under 100 calories.

Slendier rice is made from konjac root – the same gut-loving fibre that fills you up for next-to-no calories and Qetoe keto rice cleverly mimics the taste and texture of real rice with barely any carbs.