Healthy Eating

8 Flat Belly Food Swaps + 3 Delicious Recipes

We’re sharing eight flat belly food swaps that are totally delicious and taste just as good as the real thing.

By: Rebecca Jacobs

A flat belly is often one of the most talked-about fitness goals — from toning up our midsection to actually working towards seeing those abs pop, it’s something many of us are working towards as we crush every single workout. But, heads up — tightening up that waist requires more than just a consistent workout schedule, it also comes down to the foods we eat too. Want the deets? We’re sharing eight flat belly food swaps that are totally delicious and taste just as good as the real thing. 

8 Must-Try Flat Belly Food Swaps 

#1 Rolled Oats vs. Cereal 

While cereal makes for one of the easiest breakfast options out there, it’s usually not the healthiest choice since many cereals pack in a hefty dose of sugar. 

Ditch the cereal altogether and try a bowl of rolled oats instead (just go with plain old oats, not the sugary varieties). 

You’ll start your day with a fiber-rich breakfast, helping keep you full all morning long. Plus, you’ll skip all the added sugar, making this one of our favorite flat belly food swaps to get your day started off on the right foot 

#2 Cauliflower vs. Rice

Cauliflower rice has been around for some time now (especially since the keto and paleo craze). It makes a delicious and no-brainer rice swap when you’re looking for something a little less carb-heavy. 

Try using cauliflower rice in a burrito bowl, with tacos, or made with some freshly squeezed lime juice and cilantro (yum!) 

#3 Avocado vs. Mayo 

We get it — mayo is delicious, and it just makes all sandwiches and veggie wraps taste so much better, right? But, we have a healthier hack. Try swapping out the mayo for mashed avocado. It’s a great way to add some healthy fat and flavor! 

Still missing your mayo? Try an avocado oil-based mayonnaise instead. 

#4 Plain Greek Yogurt vs. Sour Cream 

Sour cream fans this one’s for you. Try using full-fat unsweetened Greek yogurt instead. It still has that tangy flavor, and it’ll pack in some added protein, making it one of those flat belly food swaps we are totally here for. 

#5 Almonds vs. Granola 

While granola is delicious, it often comes with added sugar, and is super carb-heavy. The problem is that we often enjoy at least two or three servings without even realizing it because it’s so yummy! 

The good news is that you can still enjoy that crunchy snack you crave but a healthier way. Try swapping out granola for some almonds and enjoy them with a side of fresh fruit for a filling and nourishing snack. 

#6 Quinoa vs. Pasta

If pasta dishes are your weakness, you need to try this healthy food swap. Swap out the pasta for quinoa. Quinoa is rich in protein and fiber, making it an amazing pasta swap. Plus, you can still pair it with your favorite sauce, herbs, and spices.

Quinoa is one of the easiest ways to make your favorite carb-heavy pasta dish healthier. 

Want in on another one of our favorite flat belly food swaps? You can now find quinoa pasta at places like Whole Foods, which totally takes pasta night to a new healthy level. 

#7 Bell Peppers vs. Burger Buns

Bell peppers for buns, say what? Yes, it’s the latest keto trend when it comes to swapping out carby bread for a low-carb veggie. 

Simply use bell pepper halves as your bun and serve them with a turkey or veggie burger. It adds a surprising delicious crunch to the traditional burger, making it one of our favorite ways to swap out carb-heavy foods for a more nutritious pick. 

#8 Homemade Energy Bites vs. Granola Bars

We know, we know, those granola bars you find at the store make such an easy grab and go post-workout snack. But, here’s the thing — many of them come with added sugar and some even have artificial ingredients (yuck!) 

Because we try to keep it as clean as possible around here, we’re all about making things homemade whenever possible — and no, it doesn’t have to be super time-consuming! You can try swapping out those granola bars with some homemade energy bites that we actually think taste way better than those store-bought bars anyway!

Check out one of our energy bite recipes below. 

3 Delicious Flat Belly Food Swap Recipes to Get You Started

Ready to start putting these flat belly food swaps into practice? Here are three yummy and simple recipes to get you started. 

#1 Chocolate Peanut Butter Overnight Oats 


  • ½ cup rolled oats 
  • 1 tbsp chia seeds
  • 1 cup unsweetened almond milk 
  • 1 tbsp unsweetened cacao powder
  • 1 tbsp pure maple syrup
  • 1 tbsp peanut butter 

Add the rolled oats, chia seeds, and almond milk to a mason-style jar and mix well. 

Add the cacao powder and whisk well. 

Set in the fridge overnight. 

Before serving, drizzle with pure maple syrup and top with a dollop of peanut butter. 


#2 Almond Butter Energy Bites 


  • 1 cup raw cashews 
  • 20 pitted Medjool dates
  • 2 tbsp pure maple syrup
  • 2 tbsp almond butter
  • ½ tsp sea salt 
  • 1 tsp pure vanilla extract

Add the cashews and dates to a food processor and process until the mixture comes together. 

Add the remaining ingredients, adding a splash of water if needed. 

Set in the freezer for 10 minutes and then roll into bite-sized rounds. 

Store leftovers in the fridge. 

#3 Greek Yogurt Parfait 


  • 1 cup full-fat unsweetened Greek yogurt 
  • 1 tbsp raw almonds
  • 1 cup blueberries 
  • 1 tbsp chia seeds
  • 1 tbsp pure maple syrup

Add the yogurt to a serving bowl and top with the almonds, blueberries, chia seeds, and a drizzle of pure maple syrup. 

Enjoy as a filling breakfast or a post-workout protein-rich snack! 

Psst… Abs Are Made in the Gym & The Kitchen 

A healthy and balanced diet is huge when it comes to supporting a healthy weight and a tight and toned midsection. We can do all the sit-ups and HIIT workouts we want, but if we aren’t putting some work into cleaning up our diets, then we may not be seeing the results we want, including that tight and toned belly. 

So, use these flat belly swaps to up your nutrition game! Combined with a regular fitness routine, you may be surprised at what it can do for your fitness results.