Every recipe, keto.
Paste any recipe and Adapteats redistributes it for under 20 g net carbs per serving. Wheat flour becomes almond flour. Sugar becomes erythritol. Pasta becomes shirataki or low-carb spaghetti squash. You see both versions, side by side.
This page is a draft awaiting a native-speaker review. Wording may still change.
One example
How a swap looks
Before
2 cups all-purpose flour
After
2 cups super-fine almond flour
Foods to avoid
- Wheat, rice, corn, potatoes — all conventional grains and starches
- Sugar (white, brown, coconut), honey, agave, maple syrup, fruit syrups
- Most fruit — bananas, apples, grapes, mangos, tropical fruits
- Beans and most legumes (chickpeas, lentils, black beans)
- Sweetened sauces (ketchup, BBQ, teriyaki)
- Beer and most cocktails
Foods to enjoy
- Meat, fish, poultry, eggs
- Above-ground non-starchy vegetables: leafy greens, broccoli, cauliflower, zucchini, asparagus
- Avocado, olives, full-fat dairy (when not also dairy-free)
- Almond, coconut, hazelnut, sunflower seed flour
- Erythritol, allulose, monk fruit, stevia
- Shirataki, spaghetti squash, zucchini noodles
- Berries in moderation (strawberries, raspberries)
Keto = strict carb restriction
The clinical definition is under 50 g total carbs per day; many keto cooks aim for under 20 g net carbs per meal. Adapteats targets the second number per serving when rewriting recipes — strict enough for therapeutic keto, lenient enough to keep cooking fun.
How Adapteats handles keto
Three structural swap families fire on every keto adaptation:
- Starch swap. Wheat → almond + coconut flour blend. Rice → cauliflower rice. Pasta → shirataki or zucchini noodles. Potato → daikon or rutabaga.
- Sugar swap. Sugar → erythritol or allulose (1:1 by volume, slightly less sweet). Honey → keto-honey (allulose + monk fruit). Fruit-based sweetness → berry purée with a sweetener boost.
- Macro rebalance. Adapted recipes pull fat upward (added olive oil, full-fat dairy if allowed, avocado) so the dish reads as satiating, not punishing.
The catch with substitutes
Almond flour absorbs differently than wheat. Erythritol crystallizes when cooled. Adapteats picks the right combination per recipe context — almond + coconut for sponge cakes, just almond for dense bakes, just erythritol for hot drinks, erythritol-allulose blend for ice cream. The note on each swap explains the trade-off.
Net carbs in the wild
Adapteats estimates net carbs from the adapted ingredient list using USDA reference values. That number is shown on every adapted recipe. It's an estimate — branded ingredients vary — but it's accurate enough to guide a daily intake plan.
When keto isn't the right tool
Keto can stack with dairy-free, vegetarian, or low-FODMAP — but stacking it with vegan is extremely hard (legumes and grains are off-limits in both directions). Adapteats won't pretend a vegan-keto adaptation is easy; it will mark such combinations "closest possible" and explain what gives.
How Adapteats handles it
From any recipe to a safe one — in seconds.
01
1. Paste anything
A URL, a video, a photo, a screenshot — Adapteats extracts the recipe.
02
2. Auto-adapt
Substitutions chosen for your allergies, preferences, and household.
03
3. Cook with confidence
Step-by-step cook mode with timers. The original is one tap away.
Ready to make any recipe Keto?
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