Eating low carbs gets boring fast when every meal is eggs or plain chicken. These low carb recipes give you something new to cook. There are nine of them, covering breakfast through dessert. They all use ingredients from a regular grocery store, and most are ready in 25 minutes or less.
Each recipe has about 15 grams of net carbs or less per serving. Net carbs are total carbs minus fiber. We’ve listed the net carbs and protein for every recipe, so there’s no math on your end.
Note: If you take medicine for diabetes, check with your doctor before cutting carbs, since your dose may need to change.1
Low Carb Recipes at a Glance
Use this table to pick a recipe by meal and cooking time. The full recipes are below, in the same order.
|
S. No. |
Recipe |
Meal |
Time |
Net carbs |
|
1 |
Spinach and Feta Egg Muffins |
Breakfast |
25 min |
3 g |
|
2 |
Greek Yogurt Berry Chia Bowl |
Breakfast |
5 min |
12 g |
|
3 |
Chicken Lettuce Wraps with Peanut-Lime Sauce |
Lunch |
20 min |
8 g |
|
4 |
Zucchini Noodles with Pesto and Mozzarella |
Lunch |
15 min |
9 g |
|
5 |
Sheet-Pan Lemon Garlic Salmon and Broccoli |
Dinner |
25 min |
6 g |
|
6 |
Garlic Shrimp and Zucchini Skillet |
Dinner |
15 min |
7 g |
|
7 |
Cauliflower Fried Rice with Eggs and Edamame |
Dinner |
20 min |
10 g |
|
8 |
Cucumber Bites with Cream Cheese and Smoked Salmon |
Snack |
10 min |
3 g |
|
9 |
Chocolate Avocado Mousse |
Dessert |
10 min |
8 g |
Nutrition is per serving.2
Easy Low Carb Breakfast Recipes
Breakfast is often where low carb plans fall apart, because so many quick options are cereal, toast or bagels. These two are just as easy.
1. Spinach and Feta Egg Muffins
Make a batch of these egg muffins on Sunday, and you’ll have breakfast ready for most of the week. They can be stored in the refrigerator for up to 4 days and reheated in the microwave in about 30 seconds.
You’ll need: 8 eggs, 2 cups chopped fresh spinach, ½ cup crumbled feta, ¼ cup diced red bell pepper, salt and pepper.
-
Heat the oven to 350°F (175°C) and grease a 12-cup muffin pan.
-
Whisk the eggs with a pinch of salt and pepper.
-
Divide the spinach, pepper, and feta between the cups, then pour the eggs over the top.
-
Bake for 20 minutes, until the centers are set.
Makes: 4 servings (3 muffins each) | Net carbs: 3 g | Protein: 15 g | Calories: 190
Vegetarian · Meal prep
2. Greek Yogurt Berry Chia Bowl
No cooking and ready in five minutes. The yogurt gives you protein and the chia seeds add fiber, so it keeps you full until lunch.
You’ll need: ¾ cup plain Greek yogurt (2%), 1 tbsp chia seeds, ½ cup mixed berries, 1 tbsp sliced almonds, a pinch of cinnamon.
-
Stir the chia seeds into the yogurt and let it sit for 5 minutes to thicken.
-
Top with the berries, almonds, and cinnamon.
Makes: 1 serving | Net carbs: 12 g | Protein: 21 g | Calories: 300
Vegetarian · No-cook
Tip: Out of Greek yogurt? Cottage cheese works too and has about the same protein.
High Protein Low Carb Meals for Lunch
A good lunch should keep you going all afternoon. Both of these are high in protein and take 20 minutes or less.
3. Chicken Lettuce Wraps with Peanut-Lime Sauce
The lettuce leaves replace the tortillas, while the creamy peanut-lime sauce adds a tangy, savory flavor to the chicken filling. Keep the filling and lettuce separate if you’re packing it for work.
You’ll need: 1 lb ground chicken, 1 tbsp olive oil, 2 garlic cloves (minced), 1 red bell pepper (diced), 2 green onions (sliced), 1 head butter lettuce.
For the sauce: 2 tbsp natural peanut butter, 2 tbsp soy sauce, 1 lime, 1 tsp sriracha, 1 to 2 tbsp warm water.
-
Cook the chicken in the oil over medium-high heat for 6 to 7 minutes, breaking it up as it browns.
-
Add the garlic and bell pepper and cook for 2 more minutes.
-
Whisk the sauce ingredients until smooth, then stir half into the chicken.
-
Spoon the filling into the lettuce leaves, top with the green onions, and drizzle with the rest of the sauce.
Makes: 4 servings | Net carbs: 8 g | Protein: 27 g | Calories: 290
High protein · Meal prep
4. Zucchini Noodles with Pesto and Mozzarella
Missing pasta? This bowl gives you the same twirl-on-your-fork feel with far fewer carbs.
You’ll need: 2 medium zucchini (spiralized) or 4 cups store-bought zucchini noodles, 1 cup cherry tomatoes (halved), 3 tbsp jarred basil pesto, 4 oz fresh mozzarella (chopped), 2 tbsp grated Parmesan.
-
Cook the zucchini noodles in a large pan over medium heat for 2 minutes. Any longer and they turn watery.
-
Take the pan off the heat and stir in the pesto and tomatoes.
-
Top with the mozzarella and Parmesan and serve.
Makes: 2 servings | Net carbs: 9 g | Protein: 17 g | Calories: 350
Vegetarian · Pasta swap
Quick and Easy Low Carb Dinner Recipes
Weeknights are busy, so all three of these dinners are ready in 25 minutes or less. Each one uses a single pan.
5. Sheet-Pan Lemon Garlic Salmon and Broccoli
Everything is cooked on one tray, so cleanup takes two minutes. The lemon and garlic keep the salmon bright and fresh.
You’ll need: 4 salmon fillets (about 5 oz each), 4 cups of broccoli florets, 3 tbsp olive oil, 3 garlic cloves (minced), 1 lemon, salt, and pepper.
-
Heat the oven to 425°F (220°C).
-
Toss the broccoli with 1 tbsp of oil, some salt, and pepper. Roast for 10 minutes.
-
Mix the remaining oil with the garlic, lemon zest, and a squeeze of lemon juice. Brush it over the salmon.
-
Push the broccoli to the sides, add the salmon and roast for 12 to 14 minutes.
Makes: 4 servings | Net carbs: 6 g | Protein: 33 g | Calories: 410
High protein · One pan
6. Garlic Shrimp and Zucchini Skillet
Shrimp cooks in about 3 minutes, which makes this one of the fastest dinners you can make. It’s also light, with only 6 grams of fat per serving.
You’ll need: 1 lb peeled shrimp, 2 medium zucchini (sliced), 1 cup cherry tomatoes (halved), 4 garlic cloves (minced), 1 tbsp olive oil, ¼ tsp red pepper flakes, juice of ½ lemon, fresh parsley.
-
Heat the oil in a large skillet over medium-high heat. Cook the zucchini for 3 minutes.
-
Add the garlic, pepper flakes, and shrimp. Cook for 3 minutes, until the shrimp turns pink.
-
Stir in the tomatoes and lemon juice, then top with parsley.
Makes: 3 servings | Net carbs: 7 g | Protein: 25 g | Fat: 6 g | Calories: 210
Low fat · High protein
7. Cauliflower Fried Rice with Eggs and Edamame
If you miss restaurant-style fried rice, try this. A bag of frozen riced cauliflower saves you all the chopping.
You’ll need: 4 cups of riced cauliflower (fresh or frozen), 3 eggs, 1 cup shelled edamame (frozen), 2 garlic cloves (minced), 2 green onions (sliced), 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp olive oil.
-
Heat the olive oil in a large pan over medium-high heat. Cook the cauliflower and edamame for 6 to 7 minutes, until the cauliflower is dry and lightly browned.
-
Push everything on one side, scramble the eggs in the empty space, then mix them in.
-
Add the garlic, soy sauce, and sesame oil. Cook for 1 minute and top with green onions.
Makes: 2 servings | Net carbs: 10 g | Protein: 23 g | Calories: 370
Vegetarian · Rice swap
Low Carb Snacks and Desserts
Snacks and sweets are often where people slip, because chips, crackers and cookies are always within reach. These two are easy to make and actually satisfying.
8. Cucumber Bites with Cream Cheese and Smoked Salmon
These look fancy but take 10 minutes. They’re good as an afternoon snack or something to set out when friends come over.
You’ll need: 1 English cucumber, 4 oz cream cheese (softened), 3 oz smoked salmon, fresh dill, black pepper.
-
Slice the cucumber into rounds about ½ inch thick.
-
Spread a little cream cheese on each slice.
-
Top with a small piece of smoked salmon, a sprig of dill and a pinch of pepper.
Makes: 4 servings (5 bites each) | Net carbs: 3 g | Protein: 6 g | Calories: 135
No-cook · Party snack
Tip: For a vegetarian version, skip the salmon and top each bite with a halved cherry tomato.
9. Chocolate Avocado Mousse
It sounds strange, but you won’t taste the avocado. It just makes the mousse thick and creamy, and the cocoa does the rest.
You’ll need: 2 ripe avocados, ¼ cup unsweetened cocoa powder, ¼ cup milk (any kind), 1½ tbsp maple syrup or your favorite sweetener, 1 tsp vanilla extract, a pinch of salt.
-
Blend everything in a blender or food processor until completely smooth.
-
Spoon into small bowls. You can eat it right away, but it’s even better after 30 minutes in the fridge.
Makes: 4 servings | Net carbs: 8 g | Protein: 4 g | Calories: 200
Vegetarian · No-bake
Easy Swaps for Bread, Rice, Pasta and Potatoes
Bread, rice, pasta and potatoes are the hardest foods to give up, so just swap the high-carb base for one of these.
|
Instead of |
Try |
Net Carbs Before |
Net Carbs After |
|
1 cup cooked white rice |
1 cup cauliflower rice |
44 g |
3 g |
|
1 cup cooked pasta |
1 cup zucchini noodles or spaghetti squash |
40 g |
3 to 8 g |
|
2 slices bread or 1 flour tortilla |
Large lettuce leaves |
24 g |
1 g |
|
1 cup mashed potatoes |
1 cup mashed cauliflower |
32 g |
4 g |
Tip: If the full swap feels too much, go half and half at first, such as mixing cauliflower rice into regular rice.
Why the Type of Low Carb Food Matters
What you eat in place of carbs matters just as much as cutting them.3
That’s why the recipes above are built mostly on vegetables, nuts, healthy oils, and lean protein.
Frequently Asked Questions
1: What meals can you make with no carbs?
Very few meals are truly carb-free. Plain meat, fish and eggs have almost none, but vegetables add a few grams. A meal like grilled salmon with sautéed spinach has only about 2 to 3 grams of net carbs, which is very low, gives you fiber and is a great option.
Q2: What are the 10 best low carb foods?
Ten of the best are eggs, chicken, salmon, Greek yogurt, spinach, broccoli, cauliflower, zucchini, avocado and almonds. They’re low in carbs, easy to find, and high in protein, fiber or healthy fat, which helps you stay full longer between meals.
Q3: What is the number one carb to avoid?
Sugary drinks like soda, sweet tea, and juice. They add lots of sugar without filling you up and are linked to belly weight gain. 4 Cut back on white bread and pastries next.
Q4: What is the healthiest carb to eat daily?
Non-starchy vegetables like leafy greens, broccoli, and peppers. Berries, beans and lentils are good too in small portions. Their fiber helps keep blood sugar steady.
Q5: Can vegetarians follow a low carb diet?
Yes. Five of the nine recipes above are vegetarian, using eggs, Greek yogurt, cheese and edamame for protein. Low carb diets built on plant foods are also linked to a lower risk of heart disease.3
Q6: Are low carb recipes good for weight loss?
They can help, but they’re not the only option. In a year-long study of 609 adults, people on a healthy low carb diet lost about 13 pounds, and people on a healthy low-fat diet lost about 12 pounds. That difference wasn’t significant. 5 Both diets focus on healthy food choices. Therefore, you should pick the eating style you can stick with.
References
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Evert AB, et al. Nutrition Therapy for Adults with Diabetes or Prediabetes: A Consensus Report. Diabetes Care. 2019;42:731–754. https://diabetesjournals.org/care/article/42/5/731/40480/Nutrition-Therapy-for-Adults-With-Diabetes-or
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U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/
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Wu Z, et al. Low-carbohydrate and low-fat diets, metabolomic indices, and coronary heart disease in US adults. Journal of the American College of Cardiology. 2026.https://www.jacc.org/doi/10.1016/j.jacc.2025.12.038
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Ma J, McKeown NM, Hwang SJ, et al. Sugar-sweetened beverage consumption is associated with change of visceral adipose tissue over 6 years of follow-up. Circulation. 2016. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.115.018704
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Gardner CD, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018;319(7):667–679. https://jamanetwork.com/journals/jama/fullarticle/2673150
Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any medical concerns or conditions.
