Low carb recipes
28 blood-sugar-friendly low carb and keto recipes with estimated net carbs per serving — for metabolic health, insulin resistance, PCOS, and fasting refeeds. Use our calculators to check label values on packaged ingredients. See our break-fast guide for refeeding after fasts, or PCOS and fatty liver guides for condition-specific context.
Estimates only — not medical or dietary advice. Consult your healthcare provider before changing your diet.
Breakfast
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Breakfast
Scrambled Eggs with Spinach
Quick high-protein breakfast with minimal net carbs. Blood-sugar-friendly start for keto and insulin resistance meal plans.
Breakfast
Low Carb Egg Muffins
Make-ahead egg cups with cheese and veggies — grab-and-go breakfast for busy mornings.
Breakfast
Avocado Egg Boats
Baked eggs in avocado halves — protein and healthy fats with about 3g net carbs. Ideal first meal after a short fast.
Breakfast
Smoked Salmon Cream Cheese Roll-Ups
No-cook breakfast or lunch with omega-3s and zero cooking — about 2g net carbs per roll-up.
Breakfast
Break-Fast Bone Broth & Soft Eggs
Gentle refeed after 16–24 hour fasts — warm broth first, then soft eggs for protein and fat.
Breakfast
Overnight Chia Pudding (Coconut)
Make-ahead breakfast with fiber — about 8g net carbs; best for moderate low carb, not strict keto daily.
Breakfast
Shakshuka with Spinach & Feta
One-skillet eggs in spiced tomato sauce with wilted spinach — about 5g net carbs, high protein, and a satisfying break-fast or weekend brunch.
Lunch
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Lunch
Chicken Salad Lettuce Cups
Creamy chicken salad served in crisp lettuce wraps — low carb, high protein, no bread required.
Lunch
Turkey & Avocado Roll-Ups
Deli turkey wrapped around avocado and cheese — portable lunch under 4g net carbs.
Lunch
Tuna Salad Stuffed Mini Peppers
Crunchy lunch cups with canned tuna and mayo — high protein, minimal carbs.
Lunch
Cobb Salad in a Jar
Layered lunch prep with chicken, bacon, egg, and blue cheese — about 7g net carbs per jar.
Lunch
Lettuce Wrap Burger Bowl
Deconstructed burger with seasoned beef, cheese, pickles, and sauce over greens — about 4g net carbs, ideal for insulin resistance lunches.
Lunch
Ginger Chicken Bone Broth Soup
Light refeed soup with collagen-rich broth, shredded chicken, and ginger — about 3g net carbs. Gentle option after assisted fasting.
Dinner
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Dinner
Baked Salmon with Broccoli
Simple sheet-pan style dinner rich in omega-3s and protein with about 6g net carbs per plate.
Dinner
Cauliflower Rice Stir-Fry
Low-carb stir-fry using riced cauliflower instead of grains — fills the plate without spiking carbs.
Dinner
Taco Bowl (No Tortilla)
All the taco flavor in a bowl — seasoned beef, avocado, cheese, and salsa without the wrap.
Dinner
Zucchini Noodles with Meat Sauce
Classic meat sauce over zoodles — comfort food with a fraction of the pasta carbs.
Dinner
Sheet Pan Sausage & Peppers
One-pan dinner with minimal cleanup — hearty, low carb, and easy to scale for meal prep.
Dinner
Steak Salad with Arugula & Parmesan
Satisfying dinner salad with sliced sirloin, peppery greens, and olive oil dressing.
Dinner
Lemon Garlic Chicken Thighs
Crispy skin chicken thighs with a bright lemon pan sauce — family-friendly low carb dinner.
Dinner
Pan-Seared Pork Chops with Green Beans
Classic protein-and-vegetable plate with about 6g net carbs — easy weeknight dinner.
Dinner
Garlic Butter Shrimp with Zucchini
Fast 20-minute dinner — shrimp scampi style over sautéed zucchini instead of pasta.
Dinner
Salmon Avocado Poke Bowl
Omega-3-rich salmon with avocado and cucumber — about 7g net carbs. A PCOS- and fatty-liver-friendly dinner with steady protein and healthy fats.
Dinner
Sheet Pan Chicken Thighs & Cabbage
One-pan OMAD-friendly dinner with crispy thighs and roasted cabbage — about 6g net carbs per serving, makes 4 portions for meal prep.
Snack
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Snack
Greek Yogurt with Berries
Higher-protein snack with controlled berries — fits moderate low carb more than strict keto.
Snack
Cottage Cheese & Cucumber Bowl
Light, protein-rich snack or mini-meal with crunch and almost no prep.
Snack
Hard-Boiled Eggs with Everything Seasoning
Zero-prep snack or mini-meal — 1g net carbs per egg, perfect for keto and break-fast windows.
Snack
Cheese, Olive & Nut Snack Plate
Charcuterie-style snack for moderate low carb — no cooking, about 4g net carbs per serving.