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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 [8]”? 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 [9], 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 [10]

Carrot Walnut Bread [11]

Coconut Flour Rolls [12] (Thanks, Tim!)

Medicine Woman’s Roots: Golden Flax Bread [13]

Gluten-Free Bread [14]

Focaccia-Style Flax Bread [15]

Oopsie Rolls [16] (Gluten-Free Buns)

Low-Carb Meatloaf [17] (Hey, it’s technically in loaf form. Thanks, Richard!)

Chips and Crackers

Primal Nut Crackers [18]

Grain Free Almond Crackers [19]

Primal Sweet Potato Chips [20]

Sweet Potato Chips with Cinnamon [21]


Cauliflower Pizza Crust [22]

Son of Grok’s Famous Pizza Crust [23]

Eggplant Pizza [24] (scroll down a bit)

Paleo Pizza [25] (Thanks, Scott!)

Sunflower Seed Pizza Crust [26]

Zucchini Pizza Crust [27]


Cauliflower Rice Pilaf [28] (Thanks, maba!)

Cauliflower Fried Rice [29]

Cauliflower Pesto Rice [30] (Thanks, Elizabeth!)


Summer Squash Noodles [31]

Spaghetti Squash and Meat Sauce [32]

Low-Carb “Lasagna” [33]

Noodleless Lasagna [34]

“Spaghetti” with Meat Sauce [35]

Eggplant Lasagna [36]

Mashed Potatoes

Broccoli-Carrot Mash [37]

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

Mashed Butternut Squash [38]


Coconut milk (Smoothie [39])

Almond milk [40]


Almond Meal [41]

Coconut Flour [42]

Breaded Fried Stuff

Coconut Chicken Fingers with Spicy Fruit Chutney [43]

Coconut Encrusted Chicken Salad [44]

Almond and Parmesan Baked Tilapia [45]


Low-Carb Thickener [46]


Almond Pancakes [41]

Coconut Pancakes [47]

Rick’s Primal Pancakes [48]

Paleo Pancakes [49]

Low-Carb Almond Meal Pancakes [50]

New Almond Meal Pancake Variant [51]


Primal Alternatives to Non-Primal Snacks [52]

Primal Energy Bar [53]

Make Your Own Jerky [54]

Make Your Own Dried Fruit [55]

Spicy Almonds [18]

SoG’s Primal Poppers [56]

SoG’s Dinosaur Droppings [57]


Low-Carb Dessert Recipes [58] (Almond Macaroons, Fruit and Nut Crumble etc.)

Primal Pie Filling [59]

Flourless Pie Crust [18]

SoG’s Gorilla Cake [60]

Raw Walnut Cupcakes [61]

Dairy-Free Custard [62]

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!