Low carb recipes

Starter recipes with estimated net carbs per serving — tuned for keto, insulin resistance, and metabolic health. Use our calculators to check label values on packaged ingredients.

Estimates only — not medical or dietary advice. Consult your healthcare provider before changing your diet.

Breakfast

Scrambled Eggs with Spinach

Quick high-protein breakfast with minimal net carbs. Blood-sugar-friendly start for keto and insulin resistance meal plans.

~2g net carbsStrict ketoInsulin resistance

Breakfast

Low Carb Egg Muffins

Make-ahead egg cups with cheese and veggies — grab-and-go breakfast for busy mornings.

~2g net carbsStrict ketoInsulin resistance

Lunch

Chicken Salad Lettuce Cups

Creamy chicken salad served in crisp lettuce wraps — low carb, high protein, no bread required.

~3g net carbsStrict ketoInsulin resistance

Dinner

Baked Salmon with Broccoli

Simple sheet-pan style dinner rich in omega-3s and protein with about 6g net carbs per plate.

~6g net carbsStrict ketoInsulin resistance

Dinner

Cauliflower Rice Stir-Fry

Low-carb stir-fry using riced cauliflower instead of grains — fills the plate without spiking carbs.

~8g net carbsStrict ketoInsulin resistance

Dinner

Taco Bowl (No Tortilla)

All the taco flavor in a bowl — seasoned beef, avocado, cheese, and salsa without the wrap.

~9g net carbsInsulin resistance

Dinner

Zucchini Noodles with Meat Sauce

Classic meat sauce over zoodles — comfort food with a fraction of the pasta carbs.

~9g net carbsStrict ketoInsulin resistance

Dinner

Sheet Pan Sausage & Peppers

One-pan dinner with minimal cleanup — hearty, low carb, and easy to scale for meal prep.

~7g net carbsStrict ketoInsulin resistance

Snack

Greek Yogurt with Berries

Higher-protein snack with controlled berries — fits moderate low carb more than strict keto.

~10g net carbsInsulin resistanceModerate low carb

Snack

Cottage Cheese & Cucumber Bowl

Light, protein-rich snack or mini-meal with crunch and almost no prep.

~5g net carbsStrict ketoInsulin resistance