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Veggie Swaps

Use Vegetables instead of Carbs!


Instead of This Use This
Tortilla Wrap Romaine, Butter Leaf Lettuce, Cabbage Leaf, or a Collard  Green* Wrap


Rice Riced Cauliflower or Riced Parsnips**
Pasta Spiralized Zucchini or Spaghetti Squash
Tortilla chips (for dipping or for nachos) Sweet Mini Peppers or Full Size Peppers cut in quarters
Pizza Crust “Meat-za” Crust, Cauliflower Crust, Broccoli Crust, Zucchini Crust, Spaghetti Squash Crust.  Or for individual servings of “pizza,” use ½ bell  pepper, zucchini boast, sliced zucchini,  sliced eggplant,  or portabella mushroom cap***


*As wide and sturdy as tortillas, collard greens are so hardy, they can hold almost any filling. (Trim the stems, blanch and dry the leaves, and roll up your favorite fixings, burrito-style.) A rich source of calcium, collards also contain omega-3 fatty acids, which help keep your arteries relaxed!


**Make stir-fry healthier by switching rice for parsnips, a good source of potassium. To “rice” this root, use a food processor to finely pulse 2 peeled, chopped parsnips; then sauté with 2 teaspoons coconut oil until soft, about 5 minutes.


***See our recipes on Pinterest: Pinner name = Tucson Bariatric or click on Pinterest icon at the bottom of any page on our website.