12 Low-Carb Meals to Try at Home

Carbohydrates are the sugars and starches found in food. There are two main types of carbohydrates: complex and simple. Complex carbohydrates are in grains, legumes, and certain vegetables—such as potatoes and corn. Fruits, dairy products, and desserts generally contain simple carbohydrates. Refined carbohydrates are also a type of simple carb, with many of the natural ingredients and nutrients stripped away. Some examples of refined carbs include sodas, white flour products, and high-fructose corn syrup.

Carbohydrates are not unilaterally bad. They are the simplest form of energy that our bodies can process. However, there are a number of reasons to regulate your carbohydrate intake, including:

1. 1. To regulate insulin levels. Carbohydrates—specifically simple carbs—can make your insulin and blood sugar levels spike shortly after you eat them. Not only does this lead you to feel sluggish, but it can lead to insulin resistance and heighten your risk for type 2 diabetes.
2. 2. To improve energy. The simple molecular structure of carbs means your body makes them into quick, simple energy that you burn through quickly. This can lead you to feel more sluggish or hungry throughout the day. Lessening your carbohydrate intake and consuming more protein and healthy fats gives your body more access to slow-burning energy sources.
3. 3. To increase nutrients. Refined carbohydrates are stripped of their fiber and nutrients so that your body can digest them rapidly. Complex carbs offer more fiber and vitamins per serving, but you should also consume these in moderation. Make plenty of room for protein, vitamin-packed veggies, and fiber-filled foods in your diet by cutting down on carbs. This will make you feel fuller for longer because you’re providing your body with adequate amounts of vitamins and nutrients.

While low-carb diets can help you lower your sugar intake, you should always consult with a dietitian, nutritionist, or another qualified medical professional when considering any major changes to your meal plan.

Whether you’re looking for quick weeknight keto recipes, paleo meals, or simple low-carb lunch ideas, there are many different recipes suitable for any diet. Here is a list of some easy low-carb meals you can make at home:

1. 1. Zucchini au gratin: Zucchini au gratin, or zucchini gratin, is a low-carb version of potatoes au gratin made with zucchini or summer squash, heavy cream, and assorted cheeses. You can even use hollowed-out zucchini boats instead of zucchini slices. To mimic pasta gratin, you can use spaghetti squash or zoodles and skip the breadcrumbs. While you can eat zucchini au gratin on its own, you can try pairing it with your favorite salmon or grilled chicken recipe.
   
2. 2. Cauliflower rice: Cauliflower rice, also called riced cauliflower or cauli rice, is a low-carbohydrate substitute for traditional white or brown rice. Cooked cauliflower rice can replace white rice in many easy recipes, such as burritos and risotto, or you can serve it as a simple side dish for a stir-fry. Pair cauliflower rice with an oven-baked chicken breast or chicken salad for a simple, low-carb dinner idea.
3. 3. Jicama fries: Jicama (Pachyrhizus erosus), also known as the yam bean or Mexican turnip, is a tuberous root vegetable in the bean family. Jicama is a versatile, mildly flavored veggie that lends itself well to baking or cooking in the air fryer for a crispy, crunchy, and satisfying snack. Pair jicama fries with ground beef or steak tacos and wrap in lettuce instead of tortillas for a keto-friendly recipe.
4. 4. Grilled salmon: Salmon is a delicious, low-fat protein that pairs well with most veggie sides. You can sear, poach, broil, or lightly grill salmon. Season your salmon fillets with dijon mustard, lemon, and herbs. Toss grilled salmon on top of a mixed green salad, or pair with sautéed greens, such as asparagus or spinach.
5. 5. Caprese salad: Caprese salad (known as insalata Caprese in Italy) is an Italian salad that features basil leaves, mozzarella, and summer tomatoes. Each of the three main components represents a color from the Italian flag: vibrant green layers of fresh basil leaves, snowy white mozzarella cheese, and bright red slices of summer tomatoes, all sprinkled with sea salt and black pepper and drizzled with extra-virgin olive oil.
6. 6. Chicken tikka masala: This Indian chicken dish is a popular Indian meal featuring tender, spice-marinated roasted chicken in a spicy curry and tomato sauce. Chicken tikka masala is naturally low in carbohydrates, which you can pair with a low-carb side dish, such as riced cauliflower.
   
7. 7. Arugula avocado salad: This salad uses peppery arugula and creamy avocados to make a fresh, simple Italian and Mexican fusion dish. This rich, high-protein arugula avocado salad recipe pairs well with vegetarian dishes or lean entrées like grilled chicken and fish. Crumble feta cheese, shaved Parmesan cheese, or goat cheese on top of the dish for additional savoriness.
8. 8. Stuffed mushrooms: This is a baked dish that consists of hollowed-out mushroom caps stuffed with a savory filling. Make a low-carb stuffing for stuffed mushrooms with ingredients like roasted bell peppers, ground turkey, crab meat, or cream cheese.
9. 9. Vegetable soup: A hearty vegetable soup recipe filled with legumes, root veggies, and greens is a healthy and filling low-carb comfort food for the whole family. Vegetable soup is a brothy dish made with vegetable stock or chicken stock, cooked veggies, and savory seasoning. You can make homemade vegetable soup in a slow cooker, stockpot, or Dutch oven.
10. 10. Oven-baked chicken thighs: Marinate chicken thighs in a blend of olive oil, soy sauce, lemon juice, salt, black pepper, garlic powder, onion powder, and paprika. Then bake on a sheet pan or baking sheet for about forty to fifty minutes for a juicy and tender low-carb chicken meal. Rather than pairing it with a starchy side, serve your chicken thighs with braised greens or shred the poultry from the bone and place in a large piece of romaine or butter lettuce for a tasty chicken lettuce wrap.
11. 11. Eggs and bacon: This is one of the simplest, low-carb breakfast or brunch meals. When making this scrambled eggs and bacon dish, you can substitute regular pork bacon with turkey bacon, or use only egg whites.
    
12. 12. Low-carb Swedish meatballs: Swedish meatballs made from ground beef (and sometimes ground pork) combined with milk-soaked breadcrumbs, onions, and beef broth. Make a low-carb, gluten-free version of Swedish meatballs by swapping out white flour and omitting the breadcrumbs.

Functional foods are whole or fortified fare that can potentially provide health benefits when consumed as part of a regular diet. Since these foods have yet to be legally defined, it’s important that consumers research any claims related to nutritional value and consult an accredited nutritionist or dietician before incorporating new foods into their diets. This article is for educational and informational purposes only and is not a substitute for nutritional advice from a trained professional.

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