Grains & Alternatives

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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.

A packaged vegan food product called Pure Foodie, labeled as Paleo, super seeded, with a green and white label indicating it is free from gluten, dairy, and soy, and weighing 50 grams.

Venerdi Paleo Super Seeded Bread

Plant-based loaf labeled 'Prinat Alternative' with 'Fat and 5eedy Bread' and ingredients in a language with some spelling errors.

Primal Alternative Low Carb Seed Loaf

A loaf of paleo mixed seed seed bread with a label indicating it is gluten-free, low carb, made with organic ingredients, and diet-friendly.

No Grainer Mixed Seed Loaf

Package of PB Co. 6 Seeds Bread Mix protein bread, featuring a sliced sandwich with lettuce, tomato, and meat on the front.

PBCo 6 Seeds Bread Mix

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!

Pink package of Palamano almond tortillas, with an illustration of a tortilla, labeled as grain free, gluten free, low carb, paleo vegan, made with almond flour in Australia, 125 grams.
Package of No Grainer Paleo Almond Wraps, containing four wraps. The packaging has a black and green design with a clear section showing the round almond wraps inside.

Palamano Almond tortillas

Package of organic coconut wraps with green and purple text, USDA organic seal, and a green top label indicating zero grams net carbs and only three ingredients.

No Grainer tortillas

Coconut Wraps

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.

Front of a bag of Gloria's GF Oats Traditional Oats with blueberries, oats in a bowl, and orange and blue labels indicating it is Aussie grown, gluten free, and free from glyphosate.

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.

Package of Goldies Keto low-carb porridge with chocolate and crunchy almond flavor, featuring a bear illustration on the bottom right, highlighting that it is gluten-free, vegan, and a source of fiber, with instructions to add hot water.
Package of Paleo Pure Power Porridge with sugar-free label, in a white and pink pouch with a blue top, indicating it's 100% Australian owned and handmade.

Goldies Low-Carb Porridge

Package of macro grain free granola with honey and almonds, showing ingredients like toasted seeds, coconut flakes, and whole almonds, with green and white labeling.

Paleo Pure Power Porridge

Front of a package of Macró grain free granola with cacao and hazelnut butter, 300 grams, showing a bowl of mixed berries and seeds on the label.

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.

Three boxes of Slendier pasta, including soybean, edamame, and black soybean varieties, with labels indicating they are keto, low carb, and low calorie.

Get 5% off with code ‘healthwithbec5’ at checkout. Click here to shop

Two packages of organic low carb pasta: one labeled 'Fettuccine' and the other 'Spaghetti,' both with images of the pasta served with tomato sauce and herbs, featuring icons that indicate they are low carb, low calorie, keto friendly, and vegan friendly.

Get 10% off with code ‘QTHEALTHBEC10’ at checkout. Click here to shop

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!

Packaging of Slendier Natural Konjac Noodles, featuring green and orange design, with a transparent window showing the noodles inside, and text highlighting keto, low carb, and low calorie benefits.

Get 5% off with code ‘healthwithbec5’ at checkout. Click here to shop

Four black resealable pouches of QETOE low carb noodle snacks, with labels indicating gluten-free, low calorie, non-GMO, keto and vegan friendly, featuring an image of cooked noodles on the front.

Get 10% off with code ‘QTHEALTHBEC10’ at checkout. Click here to shop

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.

Green and beige box of Slendier Natural Konjac Rice with a transparent window showing white rice. The package indicates rice style, keto, low carb, and low calorie, with a QR code and cooking tips.

Get 5% off with code ‘healthwithbec5’ at checkout. Click here to shop

Packaging of QETOE Low Carb Living Delicious Low Carb Rice with gluten-free, sugar-free, 12.5 grams of carbs per serve, and 100% natural ingredients, featuring a bowl of rice with vegetables and shrimp.

Get 10% off with code ‘QTHEALTHBEC10’ at checkout. Click here to shop

Package of Bird's Eye Australian Veggie Rice Cauliflower, showing cauliflower rice in a bowl and cauliflower florets on the packaging.

Pizza Bases

Pre-packaged high-protein plant-based pizza with a purple and black label, featuring a drawing of a bird and the words "Low Carb, Goodness".

Venerdi High Protein Seedy Pizza Bases

A package of pb co. protein pizza base mix showing a slice of pizza with cheese, cherry tomatoes, and basil.

PBCo Protein Pizza Base Mix

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