My favorite low carb foods and recipes

Here are some of my favorite relatively low carb foods. Not all of these foods are necessarily "healthy," but they help me to keep my blood glucose levels in range, which is my main goal.

On the go breakfast and snacks:

Deviled eggs:

Ingredients: eggs, reduced fat mayonnaise, yellow mustard, celery, paprika

Instructions:

1.        Put the eggs in a pot on the stove on low heat for about 5 minutes.

2.        After 5 minutes, turn up the heat to medium or high and boil the eggs for another 20 minutes.

3.        Meanwhile, chop the celery to the desired size.

4.        After the eggs have boiled for 20 minutes, turn off the stove and remove from heat. Carefully dump out the hot water into the sink and pour cold water over the eggs. Remove the shells.

5.        Cut the eggs in half. Remove the yolks from the eggs into a bowl and put the egg white halves into a container. Add a much mayonnaise and mustard as you want into the bowl with the egg yolks. I like to use about 1 tablespoon of mayonnaise for every 6 eggs and then I add the mustard generously. Add the celery into the bowl and stir all the ingredients.

6.        Add the egg yolk mixture evenly into the egg whites in the container. Sprinkle paprika on top. Voila!

Peanut butter celery sticks:

Ingredients: celery, natural peanut butter (the kind you need to stir)

1.        Wash and cut celery to desirable lengths.

2.        Fill the insides of the celery sticks with peanut butter.

Nuts:

Buy them and eat them. That’s it!

Hummus and carrots:

You can make the hummus from scratch, or you can buy the hummus. Dip the carrots in the hummus and enjoy!

Pickles, kalamata olives, and cheese:

Put on a plate and enjoy!

Cottage cheese

Ingredients: low fat cottage cheese and sunflower seeds

1.        Put cottage cheese in a bowl and sprinkle sunflower seeds on top.

Breakfast:

During the week, I usually don’t have a lot of time to cook and don’t eat a lot for breakfast. When I have more time on the weekends, I can get "fancy."

Fancy? eggs and sausage

Rather than write out this recipe, I’ll just explain the idea:

1. Cook eggs any way you like with whatever topping you like. To make this more filling, you can sauté a bunch of veggies in the pan before adding the eggs to make scrambled eggs or an omelet.

2. Cook sausage to eat in another pan (this can be pork sausage, chicken sausage, or turkey sausage).

Meat + veggie meals (starchy veggies have more carbs than non-starchy veggies):

Salmon and veggies

Ingredients:

Salmon (I love the Kirkland brand from Costco), lemon juice, garlic salt, plain salt, lemon pepper, plain pepper, olive oil, frozen veggies of choice (I like broccoli and carrots).

Instructions:

1.        If the salmon is frozen, thaw it in the refrigerator. This may take 12-24 hours.

2.        Put the salmon on a plate. Pour lemon juice over the salmon generously. Sprinkle with garlic salt and lemon pepper in the desired amount. Flip the salmon over and repeat, marinating the other side.

3.        Pour the desired amount of olive oil in a pan. Put the marinated salmon in the pan. Turn the heat on the stove to medium.

4.        While the salmon is cooking, either fry up some veggies in another pan with olive oil or cook the veggies in an air fryer. Another option is boiling zucchini or eating raw veggies. You can add salt and pepper while the veggies cook or after they are done.

5.        Cook the salmon until it becomes crispy and flaky. Make sure to flip the salmon so that it cooks on both sides.

6.        When both the salmon and veggies are done, put them on a plate and enjoy!

Chicken and veggies

Ingredients:

5-12 Chicken drum sticks and/or thighs, ½ cup of lemon juice, ¼ cup of olive oil, 1 tsp. of salt, pepper, 1 spoonful of minced garlic (you can buy jars of this at the grocery store), herbs of your choice.

Instructions:

1.        If the chicken is frozen, thaw it in the refrigerator for 12-24 hours.

2.        In a bowl, stir together the following: ½ cup of lemon juice, ¼ cup of olive oil, 1 tsp. salt, pepper, 1 spoonful of minced garlic, herbs of your choice. For the herbs, I dump as much thyme, onion powder, Italian seasoning, parsley, basil, and oregano as “seems right.” It’s difficult to go wrong with the amount of herbs, but I like to err on the side of more is more.

3.        Put the chicken in a baking dish. Pour the marinade over the chicken evenly.

4.        Put the chicken back in the refrigerator for 30 minutes to 24 hours. I try to marinate the chicken as long as possible, but if I’m short on time, I just marinade it for 30 minutes.

5.        Preheat the oven at 450 degrees Fahrenheit. Put the chicken in the oven and cook for 1 hour. If desired, take out the chicken after 30 minutes, flip each piece, and then put the chicken back into the oven for another 30 minutes.

6.        Cook any veggies of your choice. You can fry up frozen veggies such as broccoli and carrots, make a salad, or eat any other veggie of your choice.

7.        Put the desired amount of chicken and veggies on your plate. Put the rest in a container in the refrigerator to eat throughout the week.

For when you can to splurge (on money, not carbs):

Garlic butter lobster and asparagus

Ingredients: lobster tails (as many as you want), 1 stick of butter, garlic powder, garlic salt, lemon pepper, parsley, lemon juice, asparagus, olive oil, plain salt, and plain pepper.

Instructions:

1.        Preheat the oven to 400 degrees Fahrenheit.

2.        Wash the asparagus and cut the ends off. Put them on a pan.

3.        Drizzle olive oil over the asparagus. Sprinkle salt and pepper to taste over the asparagus.

4.        Butterfly the lobster tails and put them in a baking dish.

5.        Heat the butter in a bowl in the microwave until melted, approximately 1 minute.

6.        Mix the desired amount of garlic powder, garlic salt, lemon pepper, and parsley with the melted butter.

7.        Drizzle lemon juice and spoon the butter mixture over the lobster tails.

8.        Put the lobster tails and asparagus in the oven at 400 degrees Fahrenheit and cook for 12-15 minutes.

9.        Serve yourself some lobster and asparagus. You may have leftovers for the week.

Garlic butter steak and roasted brussels sprouts

Ingredients: 2 sirloin steaks, garlic cloves, 1 stick of butter, salt, pepper, brussels sprouts, olive oil.

Instructions:

1.        Preheat the oven to 400 degrees Fahrenheit.

2.        Mince the garlic (however many cloves you want).

3.        Cook the stick of butter in a bowl in the microwave until it’s completely melted, for about 1 minute.

4.        Mix the garlic with the butter.

5.        Wash the brussels sprouts and place on a pan. Drizzle with olive oil and sprinkle with salt and pepper.

6.        Place the brussels sprouts in the oven at 400 degrees Fahrenheit for 15-20 minutes.

7.        Meanwhile, sprinkle salt and pepper over both sides of the steak.

8.        Place the steak in a pan and cook over medium heat for 2-4 minutes on each side.

9.        Add the butter mixture to the pan. Cook while continuously spooning the butter from the pan to the top of the steak.

10.  Continue cooking the steak for another few minutes or until cooked to your desired liking.

11.  Remove the steak from the heat and serve on a plate. Take the brussels sprouts out of the oven and serve on the side of your steak. You may have leftovers for the week.

Stir fry

Tofu or ground turkey stir fry (this is my dad’s family-famous recipe)

Be aware that adding starchy veggies like corn will add carbs. Also be aware of the carbs in the salsa. After everything is mixed, I still consider this recipe somewhat low in carbs.

Ingredients

1 16 Oz package of firm tofu or lean ground turkey, any veggies of your choice (I like bell peppers, yellow onion, broccoli, spinach, and sliced black olives), 1-2 jars (16-32 Oz) of chunky salsa, 1-1.5 cups of shredded Mexican Style or cheddar cheese, olive oil. Optional: salt and pepper, herbs and spices of your choosing.

Instructions:

1.        Put desired amount of olive oil in the pan. If you have frozen veggies, add those to the pan and turn the stove to high heat. After the frozen veggies are thawed, reduce heat to medium and add in any non-frozen veggies. Keep cooking and stirring.

2.        Meanwhile, put the firm tofu on a plate and cut into about 1-inch cubes or whatever sized pieces you want. Microwave the tofu for about 30 seconds. Drain the excess water in the sink. Put the tofu in the pan with the rest of the veggies. If using turkey, get a separate pan, add oil, and cook the turkey until browned. While the turkey cooks, you can optionally add salt, pepper, herbs, and spices of your choosing.

3.        Once the veggies are hot and tender: If using turkey, add the turkey to the pan with the veggies. Stir the ingredients in the pan.

4.        Add the cheese on top and let it fully melt.

5.        Serve yourself as much as you want. Add the rest to a container to eat during the week.

Spaghetti squash pasta

Ingredients: spaghetti squash (you can also substitute with zucchini), 1 16 Oz package of lean ground turkey, 1 24 Oz. jar of marinara sauce (be mindful of the carbs), shredded cheddar cheese, parmesan cheese, 1 yellow onion, olive oil, salt, pepper, garlic powder, paprika, cumin, any herbs you want (like thyme, oregano, parsley, etc.).

Instructions:

1.        Heat the oven to 425 degrees Fahrenheit.

2.        Cut the squash in half. Scoop out the seeds and insides and throw it in the trash.

3.        Pour enough olive oil to coat the top of the insides of the squash. Sprinkle salt and pepper on the top of the insides to taste.

4.        Put the spaghetti squash in the oven and cook for about 50 minutes or until tender.

5.        Meanwhile, chop the onion to desired sized pieces.

6.        Pour the olive oil in a pain (as much as desired).

7.        Add the onion and cook until the pieces are translucent.

8.        Add the ground turkey to the pain and cook on medium heat.

9.  While cooking the turkey, add salt, pepper, garlic powder, paprika, cumin, and herbs in the desired amount.

10.  Stir and cook the turkey until it’s brown.

12.  Once the spaghetti squash is out of the oven, scoop the squash out of the skin and into the pan with the meat.

13.  Add the marinara sauce and cheddar cheese to the pan and cook a few more minutes or until everything is hot.

14. Serve yourself some spaghetti on a plate and top with some parmesan cheese. You may have leftovers for the week.

No cooking needed idea:

There are plenty of low carb frozen meals available in grocery stores. One of my favorites is frozen palak paneer from Trader joes because it is delicious and only 16 grams of carbs for the entire tray.

Salads

Taco salad (or burrito) with chicken or ground turkey

Ingredients: 16 Oz of shredded chicken or ground lean turkey, taco seasoning (adds a bit of carbs), iceberg lettuce, whole wheat tortillas (optional, but adds more carbs), 1 white onion, cilantro, lime juice, Chipotle Bitchin’ Sauce, sour cream, hot sauce, shredded Mexican or cheddar cheese, avocado, olive oil.

Instructions:

1.        Add the desired amount of olive oil to the pan. Turn the stove to medium heat.

2.        Add the meat to the pan.

3.        Read the instructions on the package or jar for the taco seasoning and add the taco seasoning mixture to the pan with the meat. This step may require you to add water.

4.        Cook the meat until it’s browned and to your desired taste.

5.        While the meat cooks, chop up the iceberg lettuce to desired sizes, dice the onion, and chop the cilantro and avocado. Set these to the side.

6.        Once the meat is cooked and the veggies are prepped, you can make a taco salad or burrito. If making a salad, add the iceberg lettuce to a bowl or plate. If making a burrito, heat the tortilla in the microwave for 30 seconds and then add to a plate. Add the meat, lettuce, onion, cilantro, lime juice, Chipotle Bitchin’ Sauce, sour cream, hot sauce, cheese, and avocado in the desired amount to your salad or burrito. If making a burrito, try to learn how to fold it properly, or just eat it like a soft taco.

Arugula salad

Ingredients: Arugula, 1 red onion, cherry tomatoes, cucumbers, carrots, kalamata olives, pepperoncini slices, feta cheese, sunflower seeds, balsamic vinaigrette. Optional: 1 can of tuna, celery, yellow mustard, low fat mayonnaise.

Instructions:

1.        Chop up veggies to desired sized pieces and mix in a bowl.

2.        Add the feta cheese, sunflower seeds, and balsamic vinaigrette on top in the desired amount.

3.        Optional: Mix 1 can of tuna with chopped up celery, yellow mustard, and reduced fat mayonnaise (desired amounts for all ingredients). Add this to your salad for extra protein and taste.

Wedge Salad

Ingredients: Iceberg lettuce, tomatoes, 1 red onion, blue cheese dressing, sunflower seeds. Optional: bacon bits (home cooked or from a jar).

Instructions:

1.        Chop up the veggies to the desired sized pieces.

2.        Add the blue cheese dressing, sunflower seeds, and bacon bits on top in the desired amount.

Everything and anything salad

Combine whatever veggies you have and add dressing, nuts, seeds, meat, etc.

Soups:

Miso soup:

Ingredients: miso paste (has some carbs in it), 32 Oz of chicken or vegetable broth, green onions, nori (seaweed), 1 package (16 Oz) silken tofu.

Instructions:

1.        Read the instructions on the container of the miso paste. Add the miso paste and hot water as instructed into a pot.

2.        In another larger pot, boil the broth.

3.        Chop the green onions and add them to the broth.

4.        Rip the nori into desired sized pieces and drop in the pot with the broth.

5.        Add the miso mixture to the pot with the broth and vegetables and cook a few more minutes.

6.        Cut up the silken tofu into bite sized pieces and add to the broth.

7.        Cook for a few more minutes while stirring.

8.        Use a ladle to pour the miso soup into a bowl and enjoy! You can put the rest in a container and eat it throughout the week.

No cooking required idea: Trader Joe’s chicken soup (no noodles)

Dessert ideas: no cooking required

FYI: These have carbs in them, but I consider them to be much lower in carbs than some alternative desserts.

1. sugar free JELL-O with canned whip cream

2. blueberry goat cheese

3. chocolate covered almonds

4. chocolate covered strawberries

Drinks:

1. almond milk

2. Bai water

3. Gatorade Zero

4. various hot or cold teas (no sugar added)

5. coffee with half and half and no sugar

6. flavored sparkling water or regular water

   
   

Tip: Also try checking out out recipes on the websites of your local grocery stores.