Healthy Recipes That Swap Carbs For Veggies

6211977.jpg

If you're looking to eat more veggies or just want to serve yourself a bigger portion at dinner without piling on the calories, look no further. These recipes use simple swaps, replacing heavy carbs with nutrient and fiber-rich vegetables like cauliflower, zucchini and sweet potato. No sacrificing flavor here!

01 of 39

Korean Steak, Kimchi & Cauliflower Rice Bowls

6211977.jpg

Using riced cauliflower as the base of these "grain bowls" is an easy (and tasty!) way to up your vegetable servings. If you've ever wondered how to make those jammy eggs served with ramen, here you go! Let them simmer for 3 minutes more if you prefer a hard-set yolk.

02 of 39

Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

6149762.jpg

This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.

03 of 39

Cucumber Turkey Sub Sandwich

two sandwich halves on a board

When you're craving a sub but you don't want all the carbs, these turkey-and-cheese deli sandwiches on cucumber "rolls" are a healthy alternative. Hollow out a cucumber and fill it up with your favorite sandwich fillings for a crisp sub with less carbs and calories. Plus, you can easily pack these up for work, school or a picnic--no soggy bread!

04 of 39

Cauliflower English Muffins

Cauliflower English Muffins

These savory, low-carb (and gluten-free) "English muffins" use riced cauliflower in place of flour, with a little cheese and egg as binder to make a grain-free breakfast bread. Try topping them with sweet jam, or use them to create a yummy breakfast sandwich.

05 of 39

Cauliflower Rice

3979211.jpg

When cauliflower is pulsed in a food processor, it magically turns into a vegetable that really resembles white rice. In this easy recipe, cauliflower rice is made into an herbed pilaf.

06 of 39

Tomato Bun Tuna Melt

4694662.jpg

Make a bun out of a tomato in this healthy low-carb tuna melt recipe that swaps bread for veggies. You save 23 grams of carbohydrate and get 1 veggie serving while you're at it!

07 of 39

Tomato-Basil Zoodle Salad

4505449.jpg

Spiralized zucchini noodles make the perfect base for this colorful and flavorful salad--think pasta salad without all the carbs! It comes together quickly for a light lunch or easy side. Add grilled chicken, shrimp or chickpeas to make a heartier meal.

08 of 39

Spaghetti Squash Lasagna with Broccolini

3758842.jpg

In this low-carb spaghetti squash lasagna recipe, garlicky broccolini, spaghetti squash and cheese are combined for a healthy take on a favorite casserole. This bakes right in the squash shells for a fun presentation. Serve with a big Caesar salad and some warm and crusty whole-grain bread.

09 of 39

Mini Quiches with Sweet Potato Crust

4694635.jpg

Shredded sweet potato "hash browns" make up the healthy crust of these gluten-free muffin-tin quiches. This grab-and-go breakfast is super-easy to prep ahead and keep stashed in the fridge or freezer. Serve them for brunch or eat them on busy weekdays.

10 of 39

Curry Chicken Salad Lettuce Wraps

Curry Chicken Salad Lettuce Wraps

These decadent-tasting wraps are lightened up with fat-free Greek yogurt in place of mayo--and lettuce makes a crisp, fresh alternative to a flour wrap.

11 of 39

Taco Lettuce Wraps

4473534.jpg

Don't limit yourself to lettuce for this low-carb, gluten-free taco lettuce wrap recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works.

12 of 39

Edamame Slaw in Lettuce Cups

This festive light vegetarian lunch features protein-rich quinoa and edamame tossed with veggies in an Asian-inspired dressing.

13 of 39

Spiralized Mediterranean Cucumber Salad

4500248.jpg

Save time and spiralize crisp cucumber instead of chopping it for this easy, healthy vegetable side. Want to make it a meal? Just add grilled chicken, shrimp or canned chickpeas.

14 of 39

Cauliflower Rice Pilaf

4293508.jpg

You'll slash 131 calories and 19 grams carbohydrate when you trade in your brown rice for finely chopped cauliflower in this healthy cauliflower "rice" recipe. For an even faster "rice" pilaf, use 4 cups of purchased cauliflower rice instead of making your own. Look for it near other fresh or frozen prepared vegetables.

15 of 39

Zucchini Noodles with Avocado Pesto & Shrimp

4465921.jpg

Cut some carbs and use spiralized zucchini in place of noodles in this zesty pesto pasta dish recipe. Top with Cajun-seasoned shrimp to complete this quick and easy dinner.

16 of 39

Butternut Squash Carbonara with Broccoli

4573671.jpg

You've never had carbonara quite like this! Loaded with veggies, this spiralized veggie noodle recipe is a healthy copycat of a traditional carbonara recipe. Butternut squash gets spiralized into long, tender "noodles" for a lower-carb version of this creamy, cheesy pasta dish. Look for a squash with a large, straight neck to make the longest veggie noodles.

17 of 39

Noodle-Less Lasagna

Noodle-Less Lasagna

The lasagna that cuts carbs, boosts your veggie servings and is gluten-free: this easy dinner recipe uses slices of roasted eggplant and zucchini as the "noodles" in this healthy lasagna.

18 of 39

Cauliflower & Kale Frittata

3759205.jpg

Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.

19 of 39

Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice

4585900.jpg

Shrimp and rice get a tropical makeover in this healthy 400-calorie dinner. Instead of rice, we've combined riced cauliflower and coconut milk for light coconut "rice" topped with spicy shrimp and a juicy mango-avocado salsa to cool it all down. Squeeze on some fresh lime juice before digging in to take this easy meal to the next level.

20 of 39

Mexican Stuffed Acorn Squash

Fall favorite acorn squash gets a Mexican twist with a spicy-as-you-like-it turkey and veggie stuffing.

21 of 39

Garlic-Parmesan Hasselback Zucchini

3759408.jpg

Using the hasselback technique--cutting partially into a whole fruit or vegetable every 1/2 inch or so--gives you an easy way to sneak lots of flavor into this healthy zucchini recipe. To bake the zucchini instead of grilling, place in a foil-lined 8-inch-square baking pan and bake at 425°F until tender, 25 to 30 minutes.

22 of 39

EatingWell Cauliflower Pizza Crust

EatingWell Cauliflower Pizza Crust

Lighten up pizza night with this low-carb alternative to traditional pizza dough. Riced cauliflower combines with egg and cheese to make a gluten-free pizza crust that's crisp on the outside but soft on the inside. Simply top with your favorite pizza toppings and bake for a healthier pizza you'll love.

23 of 39

Vietnamese Pork & Broccoli "Rice" Bowls

7881935.jpg

Broccoli gets a whirl in your food processor, with rice-like results, in this healthy dinner recipe. Serve with hot sauce and limes for an extra kick.

24 of 39

Sweet Potato Carbonara with Kale

3856865.jpg

In this healthy carbonara recipe, “spiralized” sweet potato noodles take the place of traditional pasta. Kale is added for fiber, flavor and crunch, but any dark leafy green, such as spinach, chard or collards, would also be a nice addition.

25 of 39

Cauliflower Chicken Fried "Rice"

3759454.jpg

Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

26 of 39

Ceviche-Stuffed Avocados

Ceviche-Stuffed Avocados

Rather than serving this easy mock shrimp ceviche with chips or tortillas, cut some carbs and pile the citrusy seafood in fresh avocado "bowls" for a fun and healthy presentation.

27 of 39

Summer Squash Pad Thai

3759043.jpg

In this “spiralized” vegetable noodle recipe inspired by pad thai, zucchini and summer squash replace the rice noodles, pumping up the vegetables while reducing calories. Top with stir-fried chicken, shrimp or tofu for added protein if desired.

28 of 39

Peanut-Tofu Cabbage Wraps

3759292.jpg

Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works.

29 of 39

Chicken Curry Cup of Noodles

4499611.jpg

Make your own cup of instant soup at home with this chicken curry zoodle (spiralized zucchini noodles) recipe. Pack several jars at once to take to work for easy lunches throughout the week.

30 of 39

Vietnamese Spiralized Sesame Noodles with Scallops

Vietnamese Spiralized Sesame Noodles with Scallops

Spiralized zucchini noodles are the base for this healthy sesame noodle recipe. Shrimp or baked tofu can be swapped for the scallops if you prefer.

31 of 39

Cheese-&-Spinach-Stuffed Portobellos

Cheese-&-Spinach-Stuffed Portobellos

Here we take the elements of a vegetarian lasagna filling--ricotta, spinach and Parmesan cheese--and nestle them into roasted portobello mushroom caps. The recipe works best with very large portobello caps; if you can only find smaller ones, buy one or two extra and divide the filling among all the caps. Serve with a tossed salad and a whole-wheat dinner roll or spaghetti tossed with marinara sauce.

32 of 39

Hasselback Zucchini “Pizzas”

Hasselback Zucchini “Pizzas”

Turn zucchini into a lower-carb version of pizza with this easy recipe. Using the hasselback technique creates a fun and unique way to stuff zucchini with all the goodness of classic pizza--pepperoni, sauce and melty cheese.

33 of 39

Chicken Salad-Stuffed Avocados

4525971.jpg

Looking for a clean, packable lunch for work? This healthy homemade chicken salad served inside an avocado instead of with bread is just the ticket. Plus, this recipe makes enough for ready-made lunches for the week! If you have leftover cooked chicken on hand, skip Step 1 and use about 2 1/2 cups shredded chicken in Step 2.

34 of 39

Cuban Cauliflower Rice Bowl

Cuban Cauliflower Rice Bowl

In this riff on a healthy grain bowl recipe we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy mojo sauce drizzled on top gives this easy lunch or dinner a Cuban flair.

35 of 39

Chicken & Apple Kale Wraps

75670.jpg

Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.

36 of 39

Peanut-Chicken Cabbage Wraps

3837862.jpg

Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy chicken lettuce wrap recipe. Don't limit yourself to cabbage for this Thai-inspired recipe--any fresh green that's sturdy enough to wrap around 1/2 cup of filling works.

37 of 39

Sweet Potato Carbonara with Spinach & Mushrooms

Sweet Potato Carbonara with Spinach & Mushrooms

Loaded with veggies, this spiralized sweet potato vegetable noodles recipe--our healthy take on a traditional carbonara recipe--achieves superfood status with the addition of spinach and mushrooms. Look for large, straight sweet potatoes to make the longest veggie noodles.

38 of 39

Chicken Enchilada-Stuffed Spaghetti Squash

3879398.jpg

This healthy 5-ingredient spaghetti squash recipe is a satisfying low-carb alternative to taco night. If you have leftover cooked chicken on hand, skip Step 2 and stir 2 1/2 cups into the filling. Look for an enchilada sauce with less than 300 mg of sodium per serving, such as Hatch brand.

39 of 39

Cauliflower Tortilla Beef Tacos

Cauliflower Tortilla Beef Tacos

These full-flavor tacos are wrapped up in sneaky lower carb "tortillas" made from cauliflower. The trick is getting as much moisture out of the cauliflower before mixing it with the cheese and eggs.

Was this page helpful?
Related Articles