low carb at subway
Here are the top egg replacements for baking:Flax seeds and chia seedsVinegar and baking soda (typically
apple cider vinegar or white distilled vinegar)Gelatin or agar-agarCarbonated waterSilken tofuAquafabaGreek yogurtNut butterFor specifics on how to use each of these egg replacements, check out our detailed article on egg replacements. These egg substitutes work particularly well, but keep in mind some work better for certain recipes. For example, flax and chia seeds bring a slightly nuttier flavor compared to using eggs, so these seeds work best when you’re making pancakes, cookies, and waffles. Silken tofu only
requires one-fourth cup to replace one egg, but it can yield heavier and denser baked goods, so it’s best used in brownies and bread. Some alternatives, like Greek yogurt and gelatin, aren’t suitable for vegans because they’re derived from animal products. Remember to ensure your Greek yogurt is unsweetened, full-fat, and keto-friendly. Top Eggless Keto
Breakfast and Brunch IdeasFor many of us, whether keto or not, breakfast and brunch conjure up images of fried or scrambled eggs or a quiche made with eggs! For those following a keto diet without eggs, you’ll need other ideas. But just because you can’t have eggs doesn’t mean you can’t bring the flavor! Check out these satisfying eggless keto breakfast and brunch ideas:Keto salmon breakfast without eggsSmoothiesCereal, porridge, and granolaSimple mealsFasting or coffeeBreakfast tapasSoupsLeftoversKeto snacks, like fat bombs or marinated fetaBiscuits and gravyKeto-approved nut or snack barsMuffins or donutsVegetable pancakes or frittersMake sure you’re getting enough protein and fat to fuel you for the rest of your day. Simple meals like bacon, sausage, or another breakfast protein with a coffee can be filling and satisfying in the morning or at lunchtime. Try a breakfast snack box of smoked salmon, cucumber slices, and cream cheese. Sometimes a buttery coffee,
maybe topped with a dash or two of sweet cinnamon, is all you need to get going in the morning.
When Can You Have Chips on Keto?Corn tortilla chips in a bowlIf we’re talking about the traditional potato or corn chip, the answer is that it’s best to stay away totally from these foods in order to stay on track with keto. However, there are some exceptions if you still want that delightful crunch somewhere in your diet. While you should avoid traditional chips, that’s not to say that you won’t find a bag of keto-friendly chips at your local store. More companies are starting to recognize that keto isn’t just the latest fad but is here to stay. As a result, you might actually be able to find low-carb chips in the grocery aisle. Keto-friendly chips are often protein-based and made from meat, almond flour, and other low-carb ingredients that are conducive to staying in ketosis. Make sure to study the nutrition label to see what their primary ingredient is, the oil they are cooked in, and their net carbs (total carbs minus dietary fiber) to see if they will fit in your macros reasonably for a small snack. Chip AlternativesOne great keto substitute for chips (especially if you’re a potato chip lover) is pork rinds. They still have a delightfully salty, fatty taste and a satisfying crunch but without the carb content. Instead, pork rinds consist mostly of protein and fat. They often make a perfect chip substitute for those who miss the crunch and flavor of chips.