[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2019\/05\/substitute-low-calorie-veggies\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2019\/05\/substitute-low-calorie-veggies\/","headline":"Substitute These Low-Calorie Veggies for High-Carb Ingredients","name":"Substitute These Low-Calorie Veggies for High-Carb Ingredients","description":"Cutting calories or carbs? Here are six easy ways to replace not-so-healthy food with low-calorie veggies.","datePublished":"2019-05-21","dateModified":"2021-01-21","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/03\/spaghetti_squash_BLG.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/03\/spaghetti_squash_BLG.jpg","height":327,"width":754},"url":"https:\/\/share-dev.upmc.com\/2019\/05\/substitute-low-calorie-veggies\/","about":["Family Health","Fitness","Health Topics A-Z","Living and Wellness","Nutrition"],"wordCount":765,"keywords":["apple chips","AskADietitian@upmc.edu","carb replacements","energy","fewer carbs","food processor","low calorie veggies","nutrition services","olive oil"],"articleBody":"Carbohydrates are essential macronutrients. However, many foods that are high in carbohydrates, like pastas, potatoes, and rice tend to be higher in calories. Try enjoying your favorite foods with these lower-calorie swaps.Benefits of Replacing Carbohydrates With VeggiesYou’ll feel fuller, longer. Many low-calorie veggie substitutes, like broccoli, contain high amounts of fiber and\/or water, providing bulk and slowing digestion to keep you fuller, longer.You’ll cut down on carbs and calories. Veggie alternatives like zucchini, squash and cauliflower are naturally low in calories. That’s why opting for lighter vegetables over starchy potatoes or pastas may help you cut calories and reach weight loss goals.You may consume more essential nutrients. For example, when you choose a lettuce wrap over a traditional white bun for your burger, you’re replacing high-carb, empty calories with vitamin A, vitamin K, potassium, and other essential nutrients.6 Carb-Replacement RecipesMashed potatoes \u2014 \u00a0For a healthier take on this comfort side dish, swap potatoes for low-calorie cauliflower in this recipe for\u00a0roasted garlic and ricotta mashed cauliflower.Pastas and noodles\u00a0\u2014Swap pasta for spaghetti squash in this\u00a0chicken basil spaghetti squash\u00a0recipe. Or, enjoy the classic taste of pesto without any of the guilt by testing out this recipe for\u00a0zucchini noodles with pesto sauce.Pizza crusts \u2014Cauliflower pizza crust is one simple way to slash calories with a veggie alternative to traditional wheat crust \u2014 plus, it’s gluten-free, low-carb, and delicious! This\u00a0recipe\u00a0for cheesy, garlicky, and low-fat cauliflower pizza crust satisfies those weeknight pizza cravings.Rice\u00a0\u2014 Most grocery stores now offer riced cauliflower or broccoli. Both versions can easily be made at home, too. Simply cut a head of broccoli or cauliflower into small florets and, in batches, pulse in a food processor until it resembles the texture of rice. Dress it up with your favorite seasonings, and saute until tender or enjoy it raw.Fries, chips, and tots\u00a0\u2014 There are numerous ways to manipulate traditionally fried, potato-based comfort foods. One alternative is the jicama plant.\u00a0Jicama is a root vegetable that can be peeled, sliced, and tossed into salads or salsas for a hefty dose of vitamin C, fiber, and potassium. Try making jicama fries by peeling and cutting jicama into 1\/4-inch slices. Toss in olive oil, salt, pepper, and your favorite seasonings and roast at 425 degrees F for 30 minutes, or until tender and crisp, flipping halfway through cooking time.Desserts\u00a0\u2014 Try this recipe for\u00a0no-bake black bean brownie pops, which calls for black beans, maple syrup, and nut butter to replace flour, butter, and sugar in a traditional brownie recipe.Smart Low-Calorie SwapsInstead of\u2026Whole Milk (8 oz. = 150 calories)Choose\u2026Skim Milk (8 oz. = 90 calories)Instead of\u2026Orange Juice (8 oz. = 120 calories)Choose\u2026Medium Orange (1 fruit = 70 calories)Instead of\u2026Shredded [Full-Fat] Cheese (\u00bc cup = 120 calories)Choose\u2026Shredded Part-Skim Cheese (\u00bc cup = 80 calories)Instead of\u2026Sour Cream (\u00bc cup = 111 calories)Choose\u2026Nonfat Plain Greek Yogurt (\u00bc cup = 36 calories)Instead of\u2026Vegetable Oil (\u00bd cup = 980 calories)Choose\u2026Unsweetened Applesauce (\u00bd cup = 50 calories)Instead of\u20261 Egg (70 calories)Choose\u20262 Egg Whites (50 calories)Instead of\u2026Mayonnaise (2 tablespoons = 240 calories)Choose\u2026Mustard (2 tablespoons = 30 calories)Instead of\u202680% Lean Ground Beef (3 oz. cooked = 215 calories)Choose\u2026Bison or Ground Turkey (3 oz. cooked = 125 calories)Instead of\u2026Pork Shoulder (3 oz. cooked = 230 calories)Choose\u2026Pork Tenderloin (3 oz. cooked = 122 calories)Instead of\u2026Chicken Thigh with Skin (3.5 oz. cooked = 230 calories)Choose\u2026Skinless Chicken Breast (3.5 oz. cooked = 165 calories)Instead of\u2026Butter [To Grease a Pan] (1 tablespoon = 100 calories)Choose\u2026Nonstick Cooking Spray (\u00bc second spray = 0 calories)Instead of\u2026Sugar [In Baking] (\u00bd cup = 360 calories)Choose\u2026Half Sugar + Half Sugar Substitute (\u00bd cup = 200 calories)Instead of\u2026Cream-Based Soup (1 cup = 180-220 calories)Choose\u2026Broth-Based Soup (1 cup = 80-120 calories)Instead of\u2026Macaroni or Potato Salad (\u00bd cup = 260-390 calories)Choose\u2026Three-Bean Salad (\u00bd cup = 95 calories)Instead of\u2026Pork Bacon (2 slices = 120 calories)Choose\u2026Turkey Bacon (2 slices = 60 calories)Instead of\u2026Beef Sausage (3 oz. link = 230 calories)Choose\u2026Chicken Sausage (3 oz. link = 130 calories)Instead of\u2026Cherry Pie Filling (1\/3 cup = 100 calories)Choose\u2026Pitted Cherries in Water (1\/3 cup = 40 calories)Instead of\u2026Maple Syrup (\u00bc cup = 210 calories)Choose\u2026Sugar-Free Maple Syrup (\u00bc cup = 30 calories)Instead of\u2026Queso Dip (2 tablespoons = 80 calories)Choose\u2026Salsa (2 tablespoons = 10 calories)Instead of\u2026Whole Milk Ricotta Cheese (\u00bc cup = 100 calories)Choose\u2026Nonfat Cottage Cheese (\u00bc cup = 40 calories)Instead of\u2026Creamy Veggie Dip (2 tablespoons = 110 calories)Choose\u2026Hummus or Yogurt-Based Veggie Dip (2 tablespoons = 35-70 calories)Instead of\u2026Fruit Canned in Heavy Syrup (\u00bd cup = 110 calories)Choose\u2026Fruit Canned in 100% (\u00bd cup = 70 calories)Instead of\u2026Tuna Canned in Oil (2 oz. = 130 calories)Choose\u2026Tuna Canned in Water (2 oz. = 70 calories)To learn more about nutrition services at UPMC, visit\u00a0our website\u00a0or call\u00a0412-647-8762. If you have a nutrition-related question, email\u00a0AskADietitian@upmc.edu\u00a0to connect with a UPMC dietitian."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2019","item":"https:\/\/share-dev.upmc.com\/2019\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"05","item":"https:\/\/share-dev.upmc.com\/2019\/\/05\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Substitute These Low-Calorie Veggies for High-Carb Ingredients","item":"https:\/\/share-dev.upmc.com\/2019\/05\/substitute-low-calorie-veggies\/#breadcrumbitem"}]}]