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Primal Substitutes for Non-Primal Foods

It’s perhaps the most commonly asked question, both here in the forums and around the Primal/paleo blogosphere: what about bread/rice/grains/mashed potatoes/fish-and-chips/sweets? That is, what Primal foods can I eat that will satisfy my nascent urges for conventional “comfort foods [1]”? In a perfect fat-adapted world, these urges would be non-existent. We would all be sated on nothing but meat, fat, vegetables, and a bit of fruit, and on a normal day I would stress the importance of desiring truly Primal foods rather than Primal approximations of high-carb, conventional fare.

Today isn’t a normal day, though. We’re in the middle of a particularly intensive Health Challenge [2], one that centers around making small (but doable) positive changes. For all our new members, finding alternate low-carb versions of the classic high-carb foods can be just the ticket to maintaining their personal health commitments under duress – and for that reason, I rounded up every low-carb food alternative source I could find. Strict PB pros and Primal stalwarts, forgive me, but I’m doing it for everyone’s collective good. Consider this my 80/20 moment. (wink)


Primal Spinach Bread [3]

Carrot Walnut Bread [4]

Coconut Flour Rolls [5] (Thanks, Tim!)

Medicine Woman’s Roots: Golden Flax Bread [6]

Gluten-Free Bread [7]

Focaccia-Style Flax Bread [8]

Oopsie Rolls [9] (Gluten-Free Buns)

Low-Carb Meatloaf [10] (Hey, it’s technically in loaf form. Thanks, Richard!)

Chips and Crackers

Primal Nut Crackers [11]

Grain Free Almond Crackers [12]

Primal Sweet Potato Chips [13]

Sweet Potato Chips with Cinnamon [14]


Cauliflower Pizza Crust [15]

Son of Grok’s Famous Pizza Crust [16]

Eggplant Pizza [17] (scroll down a bit)

Paleo Pizza [18] (Thanks, Scott!)

Sunflower Seed Pizza Crust [19]

Zucchini Pizza Crust [20]


Cauliflower Rice Pilaf [21] (Thanks, maba!)

Cauliflower Fried Rice [22]

Cauliflower Pesto Rice [23] (Thanks, Elizabeth!)


Summer Squash Noodles [24]

Spaghetti Squash and Meat Sauce [25]

Low-Carb “Lasagna” [26]

Noodleless Lasagna [27]

“Spaghetti” with Meat Sauce [28]

Eggplant Lasagna [29]

Mashed Potatoes

Broccoli-Carrot Mash [30]

Mashed Cauliflower (Steam, then into the food processor with salt, butter, and pepper – super easy)

Mashed Butternut Squash [31]


Coconut milk (Smoothie [32])

Almond milk [33]


Almond Meal [34]

Coconut Flour [35]

Breaded Fried Stuff

Coconut Chicken Fingers with Spicy Fruit Chutney [36]

Coconut Encrusted Chicken Salad [37]

Almond and Parmesan Baked Tilapia [38]


Low-Carb Thickener [39]


Almond Pancakes [34]

Coconut Pancakes [40]

Rick’s Primal Pancakes [41]

Paleo Pancakes [42]

Low-Carb Almond Meal Pancakes [43]

New Almond Meal Pancake Variant [44]


Primal Alternatives to Non-Primal Snacks [45]

Primal Energy Bar [46]

Make Your Own Jerky [47]

Make Your Own Dried Fruit [48]

Spicy Almonds [11]

SoG’s Primal Poppers [49]

SoG’s Dinosaur Droppings [50]


Low-Carb Dessert Recipes [51] (Almond Macaroons, Fruit and Nut Crumble etc.)

Primal Pie Filling [52]

Flourless Pie Crust [11]

SoG’s Gorilla Cake [53]

Raw Walnut Cupcakes [54]

Dairy-Free Custard [55]

Whew. That should about do it. Thanks to everyone who graciously made their recipes available online, and thanks to the entire Primal community. We’re well over half way through the challenge – no more faltering! If you need it, consider this low-carb roundup an instant support system for those times of weakness. Oh, and let me know if I missed anything.

Grok on!