Ingredient Swaps and Substitutions

Sometimes we need an ingredient that we are out of or need a keto replacement for a commonly used item. These should help.

Buttermilk –

Milk and lemon juice/white vinegar replace buttermilk in most recipes. I use Fairlife milk which is perfectly ok to use and add lemon juice/vinegar to it. You could also use diluted heavy cream if that’s what you have.

  • 1 cup milk to 1 T lemon juice. Let it sit for 5 minutes

Brown Sugar – main-ingredient-brown-sugar1

Mix the following well with a fork.


  • 1 cup of granular sweetener
  • 1/2 teaspoon of vanilla extract
  • 1/2 teaspoon of maple extract

Sweetened Condensed Milk –images


  • 2 Cups Heavy Cream
  • 2 Tablespoons Butter
  • 1/3 Cup Sweetener


  • Place all ingredients in a medium sized saucepan or skillet over medium heat.
  • Bring to a boil, then reduce heat and simmer until reduced by nearly half, stirring several times to prevent scorching. (You should not have to stir continuously, just once in a while.)
  • This will take between 15-20 minutes.
  • The end product should be thick and gooey (and delicious)!
  • Makes approximately 1 -1 1/2 cups of Sweetened Condensed Milk.

Cream of Mushroom Soup –


  • 1/2 stick butter
  • 1 spring onion/scallion sliced
  • 1 clove garlic crushed
  • 5 cups mushrooms sliced
  • 2 cups vegetable stock
  • 1 cups heavy cream


  • In a large saucepan, heat the butter and gently fry the onion, garlic and mushrooms until soft. This should take about 5 minutes.
  • Reserve a few cooked mushrooms as garnish, then pour the vegetable stock into the saucepan, stir and simmer gently for another 5 minutes,
  • Remove the saucepan from the heat, puree until smooth using a stick blender with the blade attachment. Add the cream and gently heat again, but do not allow to boil.
  • Serve with a drizzle of cream and a few mushroom slices for garnish.
  • If you would love to enjoy some low-carb bread alongside, take a look at my low-carb almond flour bread recipe.

Simple Substitutions – download

  • Butter = Coconut oil
  • Egg = 1 Tbsp lupin flour + 2 Tbsp water
  • Wine = Broth
  • Baking Powder (1 tsp) = ¼ tsp baking soda + ½ tsp cream of tartar
  • Chocolate (unsweetened) 1 oz = 3 Tbsp = 1 Tbsp butter/coconut oil
  • Chocolate (semi-sweet) 1 oz = Unsweetened chocolate + 4 tsp sweetener
  • Bread Crumbs = Ground pork rinds alone or mixed with almond flour
  • Honey (1 cup) = 1.25 cup Sweetener + ⅓ cup water

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