18 low-carb dinner recipes recommended by nutritionists to help keep you on track
- Low-carb dinners can be packed with flavor to satisfy you and prevent late-night snacking.
- Go for lean protein like chicken or fish or combine veggies with cheese for a meat-free option.
- Some go-to low-carb dinners include zucchini casserole, citrus salmon, stuffed peppers, and much more.
Low-carb diets have become increasingly popular since reducing refined carbs, like white bread and pasta, can aid weight loss and help manage type 2 diabetes, says Scott Keatley, RDN, a nutritionist with the private practice Keatley MNT.
Important: Low-carb diets are not recommended for people with chronic kidney disease, uncontrolled type 2 diabetes, or a history of eating disorders, says Keatley. That's because the diet can exacerbate their pre-existing health conditions.
However, like starting any diet, it can be difficult to find healthy and delicious recipes that fit your new nutrition goals.
So, if you've recently started a low-carb diet, or are just looking to reduce your carbs overall, here are some healthy dinner recipes to try recommended by the MayoClinic and Charlie Foundation, an organization dedicated to ketogenic therapies and epilepsy.
Note: Many of these recipes should be paired with a side to ensure you're hitting your daily calorie requirement and eating a well-rounded diet with plenty of vitamins and minerals. We included suggested sides at the end of the article.
1. Citrus salmon
Two salmon fillets of this recipe contain:
- Calories: 320
- Carbs: 16 g
- Protein: 44 g
The American Heart Association recommends eating two servings of fatty fish such as salmon per week, thanks to their high amounts of omega-3 fatty acids. Eating a diet rich in omega-3's, a type of healthy fat, has been associated with a reduced risk of stroke and heart disease.
How to make it: Season the salmon with orange zest, cumin, and salt and sear each side for two minutes on a greased pan. Make a mixture of apple juice, orange juice, mustard, black pepper, honey, and cornstarch. Cook the mixture in the pan until it thickens, then pour it over the salmon.
2. Ham and cabbage soup
One serving of this recipe contains:
- Calories: 303
- Carbs: 7 g
- Protein: 25 g
Ham and cabbage soup makes for a hearty, comforting meal. While ham is a rich source of protein, cabbage is a low-carb and low-calorie leafy green vegetable high in vitamin K, a nutrient necessary for healthy blood clotting. One cup of raw cabbage has almost 68 micrograms (mcg), or about 57% of your daily value (DV).
How to make it: Slice ham, cabbage, onion, and carrots and add them to a pot with oil, water, and seasonings like garlic, salt, and pepper. Let it simmer on the stove until the cabbage is tender.
3. Stuffed peppers
Two stuffed peppers contain:
- Calories: 650
- Carbs: 10 g
- Protein: 40 g
Peppers are a great source of vitamins C with one large green bell pepper containing 132 mg of the antioxidant, about 147% DV. Consuming antioxidants may reduce your risk of cancer and heart disease.
How to make it: Cut the peppers in half, remove the seeds, and place them on a baking dish. Stuff them with a mixture of shredded chicken, cheese, salt, and pepper. Bake for 25 minutes at 425 ºF.
4. Zucchini noodle casserole
Two servings of this recipe contain:
- Calories: 400
- Carbs: 6 g
- Protein: 12 g
Zucchini noodles, or "zoodles," are a low-calorie, high-fiber alternative to pasta that's also a good source of vitamin A. You can usually find prepackaged zoodles at the grocery store or you can make them at home using a spiralizer.
How to make it: Add salt to the zoodles and place them over a mesh colander for a few hours so they release their moisture. Put them in a baking dish with pasta sauce, salt, pepper, fresh basil, and cheese and bake for an hour at 350 ºF.
5. Shrimp skewers
Two skewers of this recipe provide:
- Calories: 210
- Carbs: 0 g
- Protein: 48 g
A serving of shrimp has virtually no carbs and roughly 20 grams of protein. Protein not only helps build muscle, it also plays an important role in maintaining healthy skin, hair, and nails.
How to make it: Marinate the shrimp in a mixture of olive oil, lemon juice, garlic, fresh rosemary, fresh tarragon, salt, and pepper for five minutes. Then, skewer it and grill it for around two minutes on high heat, or until it's cooked through.
6. Almond-crusted chicken
One serving of this recipe contains:
- Calories: 250
- Carbs: 9 g
- Protein: 28 g
Almonds add flavor and texture to this chicken dish. They are also a great source of protein and healthy fats. One ounce of almonds offers 7 grams of protein (14% DV) and 16 grams of unsaturated fat.
How to make it: Mix ground almonds, salt, pepper, garlic powder, onion powder, and dried thyme. Dip chicken breasts in this mixture, then in milk, and then back into the mixture again. Sear the chicken in a greased skillet until golden brown on each side then bake for 10 minutes at 400 ºF.
7. Blackened sole
Two, 4-ounce, sole fillets of this recipe contains:
- Calories: 276
- Carbs: 2 g
- Protein: 46 g
Sole is a high-protein, low-fat, and low-calorie variety of white fish with a mild and sweet flavor. It is also low in mercury compared to other varieties of whitefish, like swordfish and marlin. Mercury has been shown to affect brain development in young children and growing fetuses, so sole is a great option for families with young children and those who are pregnant or breastfeeding.
How to make it: Make a blackening seasoning mixture with salt, pepper, paprika, onion powder, garlic powder, thyme, oregano, cumin, and cayenne pepper. Use it to season the fish, then sear the fillets in a greased skillet for 1 to 2 minutes on each side, until flaky.
8. Creamy broccoli chicken
One serving of this recipe contains:
- Calories: 500
- Carbs: 5 g
- Protein: 18 g
Broccoli and chicken make a great combination offering a healthy mix of protein and fiber. Broccoli is also a good source of folate, or vitamin B9, which helps form the red blood cells responsible for carrying oxygen through your body. One cup of chopped broccoli contains 57 mcg of this vital nutrient (14% DV).
How to make it: Sauté chunks of chicken breast in olive oil, until golden. Add chopped broccoli, a dash of heavy cream, chicken broth, salt, pepper, lemon juice, and paprika and cook until the broccoli is tender.
9. Crab cakes
Two crab cakes contain:
- Calories: 248
- Carbs: 14 g
- Protein: 36 g
If you use a thin coating of breadcrumbs, you can keep crab cakes low-carb without sacrificing the flavor or texture. You should also stick to using whole-wheat breadcrumbs since they contain more fiber than their refined counterparts.
How to make it: Combine crab meat with mayonnaise, egg whites, mustard, dill, lemon juice, and seafood seasoning. Shape the mixture into round patties and coat them with whole-wheat breadcrumbs. Bake them for 20 minutes at 350 ºF, until golden.
10. Pork tenderloin with apples and blue cheese
One serving, about 4 ounces, of this recipe contains:
- Calories: 235
- Carbs: 17 g
- Protein: 26 g
Can't decide between savory or sweet? You don't have to choose with this recipe thanks to the tart blue cheese and sweet apples. Apples contain pectin, a type of soluble fiber that can improve digestion and reduce constipation.
How to make it: Sear pork in a large skillet before baking at 350 ºF for 15 to 20 minutes. Meanwhile, sauteé apples on the stovetop until dark brown. Then, pour them over the tenderloin and top with blue cheese.
11. Tofu and bok choy
Four tofu squares and bok choy pieces of this recipe contains:
- Calories: 290
- Carbs: 24 g
- Protein: 22 g
Tofu is a great vegetarian and vegan-friendly alternative to meat while still being a rich source of protein with half a cup containing 10 grams (20% DV). Plant-based proteins are typically lower in saturated fat than proteins from animals. Eating too many saturated fats can increase the risk of heart disease.
How to make it: Drain the tofu and season it with a mixture of vinegar, hoisin sauce, soy sauce, chili garlic sauce, brown sugar, mustard, and garlic. Bake the tofu for 10 to 15 minutes at 450 ºF. Meanwhile, steam the bok choy until tender, then serve it with the tofu.
12. Salmon and avocado sushi nori rolls
One serving of this recipe contains:
- Calories: 502
- Carbs: 5 g
- Protein: 17 g
Sushi typically includes rice, excluding it from low-carb diets. However, nixing the rice and stuffing your roll with options like avocado, cucumber, and carrots boosts nutrition while also cutting carbs.
How to make it: Use a nori seaweed sheet as the base. Spread whipped cream cheese and sesame seeds over it, then place salmon, avocado, and ginger strips on one end. Roll the sushi and refrigerate it for an hour before cutting it in one-inch-thick slices.
13. Pineapple chicken salad
Four cups of this recipe contain:
- Calories: 372
- Carbs: 14 g
- Protein: 34 g
Adding pineapple to your chicken salad is not only a fun twist, but also means you'll be eating bromelain, an enzyme only found in pineapple that has anti-inflammatory properties and can improve digestion.
How to make it: Sauté cubed pieces of chicken in a greased pan until golden brown, about 10 minutes. Toss the cooked chicken, pineapple chunks, baby spinach, broccoli florets, and sliced red onions with a balsamic vinegar dressing.
14. Pumpkin soup
Three cups of this recipe contain:
- Calories: 225
- Carbs: 39 g
- Protein: 9 g
Like other orange and red veggies, pumpkins are a good source of vitamin A with 494 mcg per serving (55% DV). Vitamin A supports eye health and immunity. Adding milk to the soup will also give a boost of calcium, a mineral essential for building and maintaining strong bones.
How to make it: Add onion, pumpkin puree, vegetable broth, nutmeg, and cinnamon to a pot and bring to a boil. Turn down the heat and let it simmer for five minutes, then add milk and cook until the milk is hot but not boiling. Garnish with black pepper.
15. Beef brisket
One serving (3 ounces meat and 3 ounces sauce) of this recipe contains:
- Calories: 229
- Carbs: 6 g
- Protein: 31 g
Brisket is a lean cut of meat, which means it's lower in saturated fat than prime cuts. Reducing saturated fat can lower cholesterol levels and reduce the risk of heart disease and stroke.
How to make it: Cook the brisket in a Dutch oven at 350 ºF until it is browned on all sides. Take it out of the pot, and cook onions, garlic, and thyme in the pot for a minute then add canned tomatoes, pepper, vinegar, and red wine. Once it boils, put the brisket back, cover it, and bake it in the oven at 350 ºF for three hours.
16. Feta balsamic chicken
One serving (1 breast) of this recipe contains:
- Calories: 279
- Carbs: 9 g
- Protein: 25 g
Feta is one of the healthier cheeses you can eat. It's relatively low-cal and is typically made from goat or sheep's milk so people who are lactose intolerant can eat it. It also contains important minerals for bone health including phosphorous and calcium.
One ounce of feta cheese offers 95.5 mg of phosphorus (15% DV) and 140 mg of calcium (11% DV).
How to make it: Season chicken breasts with olive oil, balsamic vinegar, paprika, brown sugar, thyme, mustard, and salt. Marinate for 20 minutes in the refrigerator then bake at 375 ºF for 15 minutes. Sprinkle feta cheese on top.
17. Fennel, pear, and walnut salad
One serving of this recipe contains:
- Calories: 144
- Carbs: 15 g
- Protein: 3 g
Note: Double or even triple the portion size of this recipe if you want to make it a meal.
If you're in the mood for a fresh salad, try making one with pear, fennel, and walnuts. Fennel has a licorice-like flavor and adds fiber to your meal with one serving containing almost 3 grams of fiber, or 10% of your DV.
How to make it: Combine salad greens with sliced fennel and pear. Sprinkle chopped walnuts and Parmesan cheese on top. Drizzle with an olive oil vinaigrette dressing.
18. Spinach frittata
Two wedges of this recipe contain:
- Calories: 372
- Carbs: 40 g
- Protein: 26 g
Eggs are a great source of protein with one egg offering almost 4 grams (8% DV). Pairing them with veggies such as spinach adds nutrients like fiber and iron to your meal.
How to make it: In a pan, pour whisked eggs over sautéed veggies like spinach, onions, potato, and peppers. Add salt, pepper, garlic, basil, and mozzarella cheese and cook on medium heat for 2 to 3 minutes, then broil for around 3 minutes.
Low-carb side dishes
To ensure you're reaching your daily calorie requirements, pair the above recipes with one or more of these low-carb side dishes:
- Keto Creamed Spinach, with 1 generous serving providing 228 calories, 3 grams of carbs, and 4 grams of protein
- Baked avocado and egg, which provides about 186 calories, 6 grams of carbs, and 8 grams of protein
- Brussel sprouts with bacon, which provides about 112 calories, 2 grams of carbs, and 3 grams of protein.
- Broccoli with garlic and lemon, with 1 cup providing 45 calories, 7 grams of carbs, and 3 grams of protein
- Braised kale with tomatoes, with 1 ½ cups providing 70 calories, 9 grams of carbs, and 4 grams of protein
Insider's takeaway
If you're looking to go low-carb, the above healthy and delicious dinner recipes can keep you under your carb goal, without sacrificing essential vitamins and minerals.
Eating fewer carbs may help you lose or manage your weight and keep blood sugar levels stable.
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