Three Healthy Food Swaps to Satisfy Your Taste Buds

Got a craving? Now you’ve got a solution! Give one of these three GF21 approved food swaps a try. They may be low in carbs and calories, but that doesn’t mean they’re low on flavor. Enjoy!

Three of Our Favorite Healthy Food Swaps


Swap #1: Cheesecake Pudding – A healthy way to satisfy your sweet tooth


½ cup cottage cheese

½ cup mashed banana

4 oz greek yogurt or cream cheese

1 tsp vanilla extract

2 scoops vanilla Complete


Combine all ingredients in a blender. Blend until smooth. Chill for one hour before indulging.

Swap #2: Cauliflower Fried Rice – Just as easy (and delicious) as takeout


1 head cauliflower

1 cup broccoli, diced

½ cup carrots, shredded

1 red or green pepper, diced

½ cup onion, diced

½ cup low sodium soy sauce

2 eggs, scrambled

2 cloves garlic, minced

1 tablespoon sesame or coconut oil


  1. Cut cauliflower into 1-2 inch chunks, removing the core. Pulse cauliflower chunks in a food processor until they are the size of grains of rice. Work in batches, if necessary. Set riced cauliflower aside.
  2. Heat oil in a large pan over medium-high heat. Add garlic and onions. Saute for 2-3 minutes.
  3. Add bell pepper, broccoli, and carrots. Cook with cover on for 3-5 minutes, stirring occasionally.
  4. Add “riced” cauliflower and soy sauce. Stir to combine with other ingredients. Cook for 1-2 minutes.
  5. Push cauliflower rice to one side of the pan. Cook the scrambled eggs in the space you cleared. Once cooked, incorporate into the veggie mixture. Enjoy!

Swap #3: Spaghetti Squash Lasagna Boats – The perfect antidote to a pasta craving 


1 2 ½ – 3 pound spaghetti squash

1 tsp olive oil

1 pound ground turkey

1 tsp Italian seasoning

½ yellow onion, chopped

1 cloves garlic, minced

2 ½ cups marinara sauce (choose a sauce without any added sugar)

¾ cup ricotta cheese

½ cup fresh spinach, chopped

1 cup mozzarella cheese

Salt and pepper


  1. Cook spaghetti squash. Preheat oven to 350 degrees. Cut squash in half lengthwise and scrape out all the seeds and membrane. Place cut side up in a 9×13 baking dish. Roast uncovered for 40-50 minutes. Allow 10 minutes to cool before handling. Or if you prefer, poke 8-10 holes in the squash with a fork and cook in the microwave for 10 minutes. Cut in half after cooking, remove seeds, and allow to cook for 10-15 more minutes in a 350-degree oven.
  2. While spaghetti squash cools, add 1 teaspoon olive oil to a medium skillet over medium-high heat. Add ground turkey and Italian seasoning. Break up with a spoon and cook for 10 minutes. Add onion and cook for another 5 minutes. Add garlic, cooking for 1 minute. Finally, add the marinara sauce and turn the heat to low.
  3. Combine ricotta and spinach in a small bowl. Season with a pinch of salt and pepper.
  4. When squash is cool to the touch, scrape out the noodles with a fork and transfer to a medium mixing bowl.
  5. Heat oven to 425 degrees.
  6. Assemble your lasagna in the empty spaghetti squash halves as follows: marinara sauce, ¼ spaghetti squash noodles, marinara sauce, ricotta cheese, mozzarella cheese, ¼ spaghetti squash noodles, marinara sauce, ricotta cheese, mozzarella cheese, marinara sauce, mozzarella cheese. Repeat with second squash. Bake in an uncovered baking dish for 15 minutes, or until the cheese is melted and golden brown. Cool for five minutes and enjoy!


Your Next Steps

Give one of these recipes a try and let your challenge team know how it goes!

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