A quick guide for How to Convert Paleo Recipes Into Keto Recipes using some common substitutions to reduce the carb count.
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Let me start by saying that there are a lot of different ways to do a ketogenic diet. Some people prefer to eat only “naturally” keto foods and eliminate all grains, artificial sweeteners, and even trace sugars. Others prefer to take an “if it fits your macros” (IIFYM) approach and eat anything within moderation as long as your whole day stays under the 20g net daily carbs. I tend to favor the IIFYM approach and will eat things like low-carb tortillas and use sauces and spice mixtures that have trace sugars and carbs. It just works best for our daily life, our limited budget, and my long-term commitment to keto. For me, it’s a lifestyle change and not a temporary diet. So as long as my approach keeps helping me meet my goals, I see no need to be completely militant about it. But if you prefer the more strict approach, then by all means, you do you!
So with that out of the way, I wanted to publish this guide for converting paleo recipes into keto recipes because I know there are a number of people who choose to combine the two ways of eating, and because paleo options for recipes seem to be more common these days than keto adaptations. We have been really enjoying using the weekly meal plan service from Cook Smarts (affiliate link) which offers a paleo plan that’s relatively low-carb. Since we started using Cook Smarts, I’ve been getting in lots of practice swapping some of the common paleo ingredients out for some lower carb options and thought this guide might be helpful. Some of their recipes are keto-friendly and low-carb enough as it is, but often times there is one or two ingredients that just need a quick swap to fit into my macros better.
Sweeteners
Paleo Ingredients:
Honey, Maple Syrup
Keto Substitutes:
Sugar-Free Maple Syrup. (I like this one from Walden Farms.) Use equal amounts sugar-free syrup to replace maple syrup or honey.
Vegetables
Paleo Ingredient:
Sweet Potatoes
Keto Substitutes:
- If mashed: Mashed Cauliflower (1:1 substitute)
- If roasted: Turnips, Celery Root, Rutabaga, Pumpkin (in moderation), Squash (Zucchini, Butternut, Yellow, etc), or your favorite roasted keto vegetable if it’s just a generic side dish.
- Baked as a base for a dish: Baked Rutabaga, Baked Avocado, Roasted Bell Pepper half, zucchini boat, or just leave it out.
Fruit
Paleo Ingredient:
Apples, Pears
Keto Substitutes:
- If it adds sweetness – use a small amount and fit it in your macros.
- If it’s for texture – Chayote Squash, Jicama Root (1:1 sub)
Paleo Ingredient:
Oranges, Orange Juice
Keto Substitutes:
- If it adds sweetness – use a small amount and fit it in your macros.
- Fresh (like in a salad) – swap in your favorite low-carb berry instead
- For acid – swap for lemon or lime juice (1:1)
- For orange flavor – use a few drops of orange extract or a bit of orange zest + water to equal to half the amount of orange juice in the recipe. Add a few drops of stevia if it’s not sweet enough.
Paleo Ingredient:
Banana
Keto Substitutes:
- If you are baking – look for an alternative keto recipe. Replacing a banana for baking is complex and recipe-dependent.
- For texture – mashed avocado
- For banana flavor – use a few drops of banana extract
Paleo Ingredient:
Applesauce
Keto Substitutes:
- If you are baking – Replace with full-fat greek yogurt (1:1 sub)
- Texture – chia/flax seed pudding.
Sauces
Paleo Ingredient:
Aminos
Keto Substitutes:
- These are typically keto-friendly, but I don’t always keep them on hand. Feel free to swap with soy sauce or tamari.
Other Substitutions/Additions
Paleo Ingredient:
Coconut Milk
Keto Substitutes:
- This is typically keto-friendly, but I don’t always keep it on hand. Feel free to swap with heavy cream.
Additions:
- Dairy – paleo recipes are typically dairy-free, so I often will add dairy back in to recipes (top with cheese, add cream, yogurt, etc.)
- Peanuts – peanuts are lower-carb and cheaper than cashews or other nut-butters, so I often swap peanuts back in.
Leave a comment below and let me know if I missed any of your favorite common paleo to keto substitutions!
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