Healthy Foods That Satisfy Cravings | The Paleo Diet®
noun_Search_345985 Created with Sketch.

Try The Paleo Diet®!

Learn more. Get recipes & meal plans. See the science.

Healthy Paleo Foods that Satisfy Cravings

By Megan Patiry, Lifestyle Writer
January 13, 2021
4 PM production/ Shutterstock.com
4 PM production/ Shutterstock.com

Cravings. We all get them, and they can even strike when we’ve been on The Paleo Diet® for a while—though it happens less often!

Luckily, there are many easy ways to fix a craving for something sweet or salty without totally falling off the wagon of your diet. The key is to stick with whole foods that mimic the taste and texture of the treats you’re craving.

Before diving into the quick swaps you can turn to when a craving strikes, let’s first understand why we get them in the first place.

Why We Get Cravings

It turns out that there are two significant biological bases for persistent cravings. (So, don’t worry, it’s not all in your head!)

First, you could have a micronutrient deficiency. Many people can crave chocolate due to a lack of magnesium, and cacao is extremely rich in this nutrient. Salty, potato-chip cravings can also signal a mineral deficiency, as potatoes are very rich in an array of minerals; of course, the problem with potatoes is that they’re also a source of unfavorable antinutrients.

Another possible reason for cravings is hormonal. Many popular “craving” foods are high-fat and high-sugar/carbohydrate foods that, when consumed, release feel-good endorphins alongside a rush of serotonin, the mood-boosting hormone. This “rush” of goodness, as you can imagine, can be highly addictive, leading to continuous cravings!

Finally, you might just get cravings for the nostalgia of it. Familiar foods from childhood can be attached to good memories, and eating those foods hits us with similar good feelings.

Remember, there is more to cravings than simple desire. Our goal here is not to completely ignore the craving, but adapt it into The Paleo Diet framework. Here’s how to do it.

Paleo Swaps for Your Favorite Cravings

If you’re like most people, you probably get cravings for something sweet, salty, crunchy and/or sour (or a combination of those). During the winter months, you’re more likely to get comfort food cravings, which are usually heavy and more about filling you up than the taste itself. Here’s a quick guide to handling each type of craving.

1. Sweet

Usually, we want a combination of fat and sugar when we seek out something sweet. Here’s how to make healthier swaps instead of reaching for a pint of ice cream.

Instead of: Chocolate bars

Try: Homemade raw cacao bark

Mix raw cacao with coconut oil and a small amount of raw honey. Spread out on a baking sheet and allow it to harden into chocolate “bark” in your fridge. Try a recipe here. Alternatively, you can check out this Paleo hot chocolate or these Paleo-inspired cocoa cookies that fit in nicely with our 85/15 Rule.

Easy Homemade Paleo Hot Chocolate
By Jess Case

Instead of: Store-bought chocolate pudding

Try: Avocado pudding

Blend a whole avocado with a dash of raw honey and cacao until a “pudding” forms. You can also grab a no-sugar-added, plain coconut milk yogurt.

Instead of: Ice cream

Try: Coconut milk ice cream

Make your own coconut milk ice cream at home with a recipe like this (just skip the added sweetener, unless you’re using it as part of the 85/15 Rule). If you’re craving a milkshake, blend up this pumpkin pie smoothie and stick it in the freezer for a few minutes to get it icy-cold!

Pumpkin Pie Recovery Smoothie
By Jess Case

2. Salty

Often, we get salt cravings due to micronutrient deficiencies. This is why it’s good to get in extra nutrient and mineral-rich foods when this craving hits.

Instead of: Potato chips

Try: Nuts

Pistachios, almonds, and other nuts have that crunchy, salty taste that mimic potato chips well. You can also make your own kale or plantain chips in the oven or with a dehydrator. Try this recipe, and skip the added salt in favor of more garlic powder and nutritional yeast or other spices.

3. Crunchy

Nuts in general are a good substitute for crunchy cravings. If you own a dehydrator, you can also make your own apple, plantain, and coconut chips.

Instead of: Granola
Try: Coconut granola

You don’t need oats for a satisfying bowl of granola. Get out a big mixing bowl and mix up this tried and true recipe with a hearty mix of nuts, seeds, and fruit to tackle your craving.

Easy Paleo Granola with Almonds & Coconut
By Jess Case

4. Sour

Believe it or not, sauerkraut or kimchi might help. If you like foods that are a bit spicy, even better! Try this low-sodium kimchi recipe if you’re up for a DIY project.

Instead of: Sour candy

Try: Kombucha

Kombucha or even kefir water has a similar sour flavor. You can make your own, or check the label to make sure there are no added sugars.

Instead of: Sweet and sour candy

Try: Dates

Dried or fresh Medjool dates are sweet and gummy and can stand in for a candy craving in a pinch.

5. Comfort Foods

When we think of comfort foods, we typically imagine pasta, mashed potatoes, fried chicken, and other heavy, savory foods. Think outside the box with these swaps.

Instead of: Pasta

Try: Squash

Dress spaghetti squash in tomato sauce and olive oil for an Italian favorite, or try full-fat coconut milk to make it a curry.

Instead of: Mashed potatoes

Try: Cauliflower mash

Mash up some Paleo-friendly cauliflower with unsweetened almond milk and black pepper for that whipped, creamy texture you crave, with a much lower GI. Get the recipe here.

Instead of: Fried chicken

Try: Baked chicken

This is an easy one! Coat chicken breasts in coconut flour and/or almond meal, then bake 'til crispy.

Instead of: Bread

Try: Sweet potatoes

Cut thick rounds of sweet potatoes and bake them until soft, then add toppings and enjoy as sliders!

Garlic Mashed Cauliflower Recipe
By Jess Case

Other Tips to Combat Cravings

Often, underlying issues like lack of sleep or nutrient deficiencies can be the root cause of constant cravings, so here are some other ways to mitigate them.

  1. Cover nutrient deficiencies: If your cravings for a specific food are persistent, look for the main nutrients and try to eat Paleo foods rich in those nutrients.
  2. Think texture: Sometimes we’re craving texture over taste, so try to look for Paleo Diet foods similar in texture to your craving, like zucchini noodles instead of pasta, or nuts instead of chips.
  3. Get enough sleep: Lack of sleep can cause us to crave more calories the next day to give us a lift, so make sure you’re getting your ZZZs. See Why Sleeping Less Makes You Crave Junk Food for proof!

The bottom line? Don’t let cravings stress you out. There are nearly endless Paleo Diet substitutes for any craving—it’s just a matter of finding them. Happy hunting!

Even More Articles For You

What to Eat This Week: March, Week 4
Pescatarian? This week we focus Paleo meals around vegetables, along with a bit of seafood.
By Aimee McNew
Get Fitter in Just 3½ Minutes Per Week
Get fit in just 3.5 minutes a week with exercise & the Paleo Diet. Browse The Paleo Diet® website for paleo diet recipes, paleo diet meal ideas & more!
By Mark J. Smith, Ph.D.
Caffeine and the Brain: Part 1
Caffeine is the world’s most popular psychoactive drug, and while it seems harmless to most of us, the effects are more detrimental than many want to admit.
By Casey Thaler
Paleo Leadership
 
Trevor Connor
Trevor Connor

Dr. Loren Cordain’s final graduate student, Trevor Connor, M.S., brings more than a decade of nutrition and physiology expertise to spearhead the new Paleo Diet team.

Mark J Smith
Dr. Mark J. Smith

One of the original members of the Paleo movement, Mark J. Smith, Ph.D., has spent nearly 30 years advocating for the benefits of Paleo nutrition.

Nell Stephenson
Nell Stephenson

Ironman athlete, mom, author, and nutrition blogger Nell Stephenson has been an influential member of the Paleo movement for over a decade.

Loren Cordain
Dr. Loren Cordain

As a professor at Colorado State University, Dr. Loren Cordain developed The Paleo Diet® through decades of research and collaboration with fellow scientists around the world.