Where Ingredients Find The Best Alternatives

Substitute For Starchy Foods – Here’s Keto-Friendly Ingredients

Substitute For Starchy Foods
Substitute For Starchy Foods

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Weight gain is an ever-increasing health issue and the excessive use of starch is the main determinant of this alarming outcome. This is because starchy foods such as potatoes, yams, cereals, and baked goods are easily available, affordable, and deliciously appealing. But did you know that one can also go for a substitute for starchy foods, which is a healthy and satisfying option?

Everybody knows that starches are the first fuel of our body and make sure the proper functioning of cellular identities. One can also consider them superfoods which are healthier, tastier, and flavorful.

At the same time, starchy foods resist the breakdown of stored fat content which is the first step towards obesity. So, there’s a need to plan a proper diet routine by switching starchy foods with suitable low carb starch alternatives.

Here, we’ve compiled a list of healthy starch replacements that can drive your body metabolism properly while making a perfect balance between stored fat and starch. So, let’s know them.

Substitute For Starchy Foods

People usually want to cut out starchy foods from their diet just because they have overindulged them already. Some are getting crazy for their new keto diet plan and urged to start a healthy routine.

Some of them looking for the substitutions for starchy foods because they want to enjoy lighter meals every now and then. No matter what is the actual reason for searching starch replacement foods, we’ll cover you ahead.

Non-Starchy Fruits

The consumption of non-starchy fruits is the simplest and easiest way to lower the daily starch intake. Fruits are rich in carbs and sugars but it doesn’t make sense that they necessarily contain starch too.

The fruits such as plantains, dates, figs, and bananas offer extra starch and that’s why you must avoid eating them. Instead of these high carbs and high-calorie fruits, go for non-starchy fruits as the best substitutions for starch.

Strawberry, cantaloupe, avocado, blueberry, coconut, pumpkin, and squash are all non-starchy fruits and are great for a low carb diet plan.


Prepare either a delicious fruit jam, sweet and savory sauce, or puree using these fruits to enjoy them delectably. Baking lovers can also make a fruity dressing, filling, and topping for their baked creations.

Non-Starchy Vegetables

You have a lot more non-starchy food options when come to vegetables. Thereby, switch your high starch veggies with low starch veggies like cauliflower, turnips, broccoli, carrots, collard greens, mushrooms, and green or white asparagus.


Leafy veggies like spinach, lettuce, cabbage, and kale are also low in starch and rich in other essential nutrients. In addition, stalky vegetables like fennel, celery, rhubarb, and fiddleheads are other suitable alternatives for starchy foods.

Prepare the veggie salad, soup, curry, or casseroles by manipulating these vegetables smartly. Try to cut out all other starchy veggies in order to enjoy a healthy, balanced, and tasty keto diet.

Unprocessed Dairy Products

Did you know that processed dairy products add tons of starch to your routine recipes? It may surprise you, yet it’s a real fact and there’s an urgent need to stop utilizing them.

All the unprocessed dairy products like meat, eggs, milk, cheese, and even seafood are great non-starchy foods. So, pick them up for substituting high starch foods and step ahead towards body’s fat burning.

meat, eggs
meat, eggs

One thing to be noted is that cooking ways also deduce whether your food is starchy or not. For instance, stuffing or rolling unprocessed meat in the dough to prepare savory meatballs greatly enhances the starch count of the dish.

So, always prepare food simply by steaming, boiling, or braising to enjoy the substitute of starchy foods.

Low Carb Flours

Low carb flours are reasonable choices for baking lovers as they can easily swap the regular starchy flour with various low carb flours.

For instance, coconut flour, almond flour, peanut flour, and sesame flour are the best keto- friendly and non-starchy flours.

Almond flour gives an appealing almondy aroma and mild taste sensations to baked items. Depending on your recipe, you can choose either almond flour or almond meal as a great alternative for starchy foods.

Almond flour
Almond flour

Coconut flour is also a great staple of keto-friendly diet. Replace the starchy flour with coconut flour or coconut meal to bake goods deliciously healthy.

Coconut flour
Coconut flour

Peanut flour offers a strong nutty aroma and flavor to baked items and thus are loved by many people. In addition, sesame flour is another low carb candidate to cut out starch entirely from your diet.

Peanut flour
Peanut flour

Thereby, follow your taste and health preferences and select any one ingredient to make your dishes extra special, flavorful, and keto-friendly.

Cooked Substitute For Starchy Foods

There are also various cooked recipes that are specifically non-starchy, healthy, and flavorful. Besides looking for replacements for every single starchy ingredient, try to add such cooked recipes in your diet that are keto-friendly.

Cauliflower rice is a great candidate for replacing rice starch. First, process the cauliflower until it looks like rice grains. After that, stir fry it with some olive oil, spices, and herbs of your choice to get a steaming bowl of satisfying food.

Additionally, try boiled cauliflower as a substitute for mashed potatoes which is also a starch-rich food. Well, what about starchy noodles and pasta? For substituting them, spiralize zucchini or squash to produce healthy substitutions.

Interestingly, you can also enjoy mac and cheese in a healthy way. Simply, bake a butternut squash or gem squash with spices and low-fat cheese to get something unusual than routine dishes.

To switch high calorie and starchy fries, bake some slices of avocado and squash to make tasty snacks.

In short, switch your usual starchy diet with low carbs or starchless dishes to control your weight gain. For this, try to add the best substitute for starchy foods to your daily diet and find the difference.


Hey, I’m Ayesha Khalid, the main writer of Substitutesfor.com. I love to write about food ingredients, cooking guides, and helping tips and tricks to upgrade your cooking experience. The aim of writing is to provide you with a collection of substitutions and novel ideas to try so that you can find all the needed information at once. Here, you can get ideas according to your diet restrictions, taste preferences, and health conditions.

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