For many of you, eating low carb sounds impossible! Without carbs like bread, pizza, pasta, comfort foods, and desserts, people imagine their diet as bland and boring. However, many desserts, snacks, and meals can be made low carb without sacrificing the delicious taste and textures you’re used to. To help you get started on the low carb lifestyle, we scoured the internet for you to find 31 of our favorite low carb recipes.

Now, not everyone’s body type is meant to follow a low-carb diet. 

Want to find out what your body type is? Click here to take our free Body Type Quiz!

But, for those who are looking to try a low-carb diet, or just incorporate some lower carb meals into your daily plan, these are all great recipes to start with. We’ve selected breakfast, lunch, dinner, snack, and dessert recipes for you to choose from. The recipes below are absolutely mouth watering and waistline approved!

The majority of the recipes are gluten-free and dairy-free, or can easily be modified to fit your needs. Many featured recipes even follow the Paleo diet. We hope these help you plan out your weekly meals and get you on track to eating healthy and losing that unwanted body fat. If you try one of the recipes out, please share below and include any yummy additions or alterations to the recipes for all of us to see. We would love your opinion, and photos are always welcome!

Tag “@body_breakthrough” to be featured on our Instagram account!


31 Low Carb Recipes for Breakfast, Lunch, Dinner, Snacks, and Dessert



1. Bacon, Egg, and Cheese Cups

(Gluten Free)

Low Carb Egg Bacon Muffin, Low Carb Breakfast Dish


4 eggs

4 slices of bacon or turkey bacon, cooked how you like

1/4 cup your choice of shredded cheese

Salt and pepper to taste

What you do:

Pre-heat oven to 350 degrees. Spray 6 of the 12 muffin cups of a muffin pan with cooking oil. Whisk eggs together and add desired salt and pepper. Drop pieces of bacon into 6 muffin cups. Drop cheese into cups. Spoon super whisked eggs into the muffin cups. Cook for 11-15 minutes.

Original Recipe


2. Skinny Avocado Egg Scramble

(Gluten Free, Dairy Free Option)

Skinny Avocado Egg Scramble, Low Carb Breakfast Dish, low carb meal, breakfast


1 egg

2 egg whites

1 tbsp reduced fat sharp cheddar shredded cheese (Can use Daiya pepperjack cheese for dairy free option)

½ avocado, chopped (½ cup)

½ cup red bell pepper, diced

½ tsp extra virgin olive oil

⅛ tsp salt

⅛ tsp chili powder

Black pepper to taste

What you do:

Heat extra virgin olive oil in a small skillet over medium-low heat. Add bell peppers and cook 4-6 minutes, or until soft. In a small bowl, whisk together egg, egg whites, salt, chili powder, and black pepper. Pour egg mixture over the bell peppers and scramble together until nearly cooked. Add avocado and cheese, and cook until cheese melts. Transfer scramble to a plate and top with fresh salsa.

Nutrition Facts: Serving Size: 1 scramble; Calories: 321; Fat: 23g; Net Carbs: 6g; Protein: 18g

Original Recipe


3. Low-Carb Coconut Pancakes

(Gluten Free, Dairy Free)

Low Carb Coconut Pancake, Low Carb Breakfast Dish


6 eggs

1.5 cups unsweetened almond milk

3 tsp vanilla extract

2 packets stevia

¾ cups coconut flour

1.5 tsp baking soda

¼ tsp salt

cooking spray (I recommend coconut oil spray)

What you do:

Whisk together eggs, almond milk, vanilla extract, and stevia. In another bowl, mix coconut flour, baking soda, and salt. Slowly add dry ingredients to the wet ingredients and stir well. The batter will be thick. Add additional almond milk or water if a thinner pancake is desired. Heat a nonstick skillet or griddle to medium-high heat and spray with cooking spray. Add ¼ cup batter to griddle per pancake. Cook about 3 minutes on one side or until brown and firm. Flip over and cook an additional 1-2 minutes. Top with Walden Farms Sugar Free Syrup or sugar free syrup of choice.

Nutrition Facts: Serving size: 2-3 pancakes;Calories: 231; Fat: 11g; Net Carbs: 8g; Protein: 13g

Original Recipe


4. Spaghetti Squash Hash Browns

(Gluten Free, Vegan)

Spaghetti Squash Hash Browns, Low Carb Breakfast Dish


2 cups cooked and shredded spaghetti squash (about ½ small cooked squash)

1 tbsp olive oil or coconut oil

salt, to taste

herbs and seasonings optional

Body Breakthrough Recommendation:

Add eggs, veggies and shredded cheese to make a delicious low-carb veggie “hash”

What you do:

Heat oil in large nonstick skillet over medium heat. Press water out of the cooked squash with paper towels. Form patties using about 2 tbsp of squash by pressing firmly between your palms. Place patties gently on the warmed skillet and cook 5-7 minutes each side. (Only flip once)Transfer to paper towels to drain, then serve warm. Sprinkle salt and seasonings to taste.

Nutrition Facts: Serves: 2; Serving size: 1 cup; Calories: 104; Fat: 7g; Net Carbs: 8g; Protein: 1g

Original Recipe 


5. Strawberry Vanilla High Protein Pancakes

(Gluten Free, Dairy Free)

Strawberry Vanilla High Protein Pancakes, Low Carb Breakfast Dish


1 scoop of Raw Fusion Protein Powder (Vegan, GF, Soy free), or protein of choice

1 cup Strawberry Muscle Egg

1 tsp vanilla extract

1 tsp cinnamon

1 packet of stevia

What you do:

Mix all ingredients together in a medium sized bowl.Heat a nonstick skillet or griddle over medium high heat and spray with coconut oil spray.Pour batter onto skillet to size of choice. Cook for about 2 minutes and then flip. Cook for an additional minute.Serve with Walden Farms Sugar Free syrup, or sugar free syrup of choice. Add more cinnamon on top or fresh berries.

Nutrition Facts: Serving size: 2 pancakes; Calories: 236; Fat: 1g; Net Carbs: 9g; Protein: 46g

Original Recipe: Chrissy Reilly at Body Breakthrough

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6. Asian Ground Turkey Stir Fry (Gluten Free)

Asian Ground Turkey Stir Fry, Low Carb Lunch Dish


1 tbsp coconut oil or olive oil

1 tbsp sesame oil

2 garlic cloves, minced

2 tbsp ginger, minced

1 lb 99% lean ground turkey

16 oz Asian vegetable mix (mine had cabbage, carrots, broccoli slaw, Brussel sprouts, kale)

4 tbsp low sodium soy sauce (GF if needed or coconut aminos)

2 tbsp rice vinegar

What you do:

Heat coconut and sesame oil over medium high heat. Add turkey, garlic and ginger. Brown until turkey is fully cooked. Add the vegetables. Cook until vegetables are tender, 4-5 minutes. Add soy sauce and rice vinegar. Cook for 1 minute. Taste and season with additional soy sauce if needed.

Nutrition Facts: Serves: 4; Serving size: 1.5 cups; Calories: 234; Fat: 9g; Net Carbs: 6g; Protein: 29g

Original Recipe


7. Paleo Sausage Stuffed Bell Pepper

(Gluten Free, Dairy Free)

Paleo Sausage Stuffed Bell Pepper, Low Carb Lunch Dish


1 pound of ground Italian hot sausage

5 assorted bell peppers. I went with 2 green, 2 red, 1 yellow.

1/2 head of cauliflower, grated or chopped into a “rice” consistency

1 small (8 ounce) can of tomato paste

1 small white onion, medium dice

1/2 head of garlic, minced

1 small handful of fresh basil, minced (or 2 tsp. dried)

2 tsp dried oregano

2 tsp dried thyme

What you do:

Cut the tops off of your peppers and scoop out and discard the seed, yet do save the tops. Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand.

Use a very hot skillet to lightly brown your sausage. This step is entirely optional based on your motivational level. The sausage will cook just fine in your slow cooker, yet I personally like to hit it with a little sear to take the flavor up a notch. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand.

Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook. You could save it for a breakfast scramble too if you are awesome, yet I’d just feed the slow cooker more.

Cook on low for 6 hours. I set my slow cooker to shut off once it’s temperature probe hit 180 degrees. Maybe I just like using that feature. Just cook it on low for 6 hours.

 Serves: 3-4 people

Original Recipe


8. Shrimp Avocado Salad

(Gluten Free, Paleo, Dairy Free)

Shrimp Avocado Salad, Low Carb Lunch Dish


2 Lbs. boiled or steamed shrimp, peeled and deveined

2 avocados, cut into large pieces

2 T diced red onions


¼ cup extra virgin olive oil

¼ cup red wine vinegar

½ tsp garlic powder

1 tsp parsley, chopped

1 tsp Dijon mustard

salt and pepper, to taste

What you do:

Add shrimp, avocado and onion to a large bowl. Mix together ingredients for the dressing and whisk until well combined. Add dressing to shrimp avocado salad for the amount you desire. Save additional dressing for later or serve on the side.

Original Recipe


9. PF Chang’s Chicken Lettuce Wraps

(Gluten Free, Dairy Free)

PF Chang's Chicken Lettuce Wrap, Low Carb Lunch Dish


1 tbsp olive oil

1 lb. ground chicken

2 cloves garlic, minced

1 onion, diced

¼  cup hoisin sauce

2 tbsp soy sauce

1 tbsp rice wine vinegar

1 tbsp freshly grated ginger

1 tsp Sriracha, or more, to taste

1 (8-ounce) can whole water chestnuts, drained and diced

2 green onions, thinly sliced

Kosher salt and freshly ground black pepper, to taste

1 head butter lettuce

What you do:

Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.

Adapted from Eat. Drink. Love. Original Recipe



10. Spinach Pesto Zucchini Noodles (Gluten Free)

Spinach Pesto Zucchini Noodles, Low Carb Dinner Dish


6 zucchini

2 cups cherry tomatoes

2 cups basil

2 cups spinach

1/4 cup almonds

1/4 cup Parmesan cheese

1 garlic clove

1 tbsp lemon juice

1/4 cup olive oil

2 tbsp water (or broth)

Salt and pepper

What you do:

Use a spiralizer or a mandolin to cut zucchini into “zoodles”.  In a food processor pulse together the basil, spinach, almonds, cheese, garlic, lemon juice, olive oil, water, salt, and pepper. If the mixture is too thick, add additional water 1 tablespoon at a time.

Toss together the zucchini noodles, pesto, and cherry tomatoes. This can be served raw or cooked. To cook, add everything to a skillet and cook for 3-5 minutes until zucchini is tender.

Nutrition Facts: Servings: 6; Serving size: 1 Cup; Calories: 196; Fat: 13g; Net Carbs: 10g; Protein 8g

Original Recipe


11. Slow Cooker Pizza

(Gluten Free)

 Crock Pot Pizza, Low Carb Dinner Dish


.75 lb. ground beef, cooked

.75 lb bulk Italian sausage, cooked

1-15 ounce jar pizza sauce

3 cups mozzarella cheese, shredded

3 cups fresh spinach

16 slices pepperoni

Toppings(optional. Add your faves)

I used (* = accounted for in nutritional information):

1 cup olives, sliced*

1 cup mushrooms, sliced*

1/2 green pepper, chopped*

1/2 cup sweet onion, chopped*

1/4 cup marinated artichoke hearts, chopped

1/4 cup sun-dried tomatoes, chopped

2 cloves garlic, minced*

What you do:

In a 6 quart slow cooker, combine sausage and hamburger with sauce and onions. Place half of sauce mixture in slow cooker. Place half of fresh spinach on top of sauce mixture. Place pepperoni and 1/2 desired toppings on top. Place half of mozzarella cheese on top of pepperoni. Repeat layers ending with mozzarella. Cook on low 4-6 hours. Let cool slightly and cut into 8 slices. Refrigerate remaining.

Nutrition Facts: Makes 8 large slices; Serving size: 1 slice; Calories: 487; Fat: 37g; Net Carbs: 5.6g; Protein: 30g

Original Recipe  


12. Cauliflower Fried Rice

(Gluten Free, Dairy Free)

Cauliflower Fried Rice, Low Carb Dinner Dish


1 head of cauliflower, (about 2½ cups chopped in a food processor)

2 tbsp sesame oil

1 small white onion, chopped

1 cup frozen peas and carrots, thawed

2-3 tbsp of soy sauce (more or less to taste, use GF Tamari if needed)

2 eggs, lightly beaten

2 tbsp chopped green onions (optional)

What you do:

Rinse and chop the cauliflower into florets and put into a food processor. (If you don’t have a food processor continue to chop the cauliflower into tiny pieces.) Pulse until the cauliflower is small and resembles rice. Preheat a large skillet or wok to medium heat. Pour sesame oil in the bottom. Add white onion and peas and carrots and fry until tender. Slide the onion, peas and carrots to the side, and pour the beaten eggs onto the other side. Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix. Add the cauliflower to the veggie and egg mixture. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until heated through and cauliflower is tender. Add chopped onions if desired.

Body Breakthrough Recommendation: Add in chicken, shrimp, pork or beef for added protein!

Serves 6

Original Recipe


13. Crockpot Carnitas Paleo Nachos

(Gluten Free,*Paleo & Whole30-approved*)

Crockpot Carnitas Paleo Nachos, Low Carb Dinner Dish

Ingredients for the pork:

3.5 lb pork roast

Sea Salt and pepper (To taste, recommends a lot of each)

Olive oil

1 tbsp dried thyme

4 bay leaves

1 cup (or more) chicken broth

What you do:

Roll the pork roast around in salt and pepper to coat generously.

Heat olive oil in skillet and brown roast on all sides to seal in the juices (maybe 2-3 min per side).

Throw in the crockpot with all the other ingredients and cook on low for at least 6 hours. Shred and then EAT. Caveat: I suggest making it a day ahead because it really gets better after it has a chance to hang out in its broth after it has been shredded.

Paleo Roasted Pepper Nachos:

Small sweet peppers, halved

Filling of choice: add in pork (I recommend cheese on top or a dairy free option like Daiya)

What you do:

Fill the peppers with carnitas or whatever you like, and then bake for 10 min at 350 degrees.

Thoughts, ideas and other uses: Serve on cilantro-cauliflower rice with salsas, lettuce, etc.

 Original Recipe


14. Paleo Spaghetti Squash and MeatBalls

(Gluten Free/ Dairy Free)

Paleo Spaghetti Squash and Meatballs, Low Carb Dinner Dish


One medium spaghetti squash.

One pound of ground Italian sausage.

One can of tomato sauce, I used a 14 ounce can.

2 tbsp of hot pepper relish (optional).

4 to 6 cloves of garlic, whole.

2 tbsp of olive oil.

Italian seasoning (Oregano, Basil, Thyme) to taste, I used about 2 tsp

What you do:
Make sure you use a large 6 quart slow cooker for this recipe. Dump your tomato sauce, olive oil, garlic, hot pepper relish and Italian seasoning into your slow cooker and stir well. Cut your squash in half and scoop out the seeds. Place your 2 squash halves face down into your slow cooker. Roll your ground sausage into meatballs, then fit as many as you can in the sauce around the squash. I was able to work in about a half pound worth. Cook on High for 3 hours or cook on low for 5 hours.Use a large fork to pull the “spaghetti” out of your squash, then top with your meatballs and sauce. Garnish with parsley if you feel fancy, and enjoy!

Original Recipe 



15. Jalapeno and Cheddar Cauliflower Muffins 

(Gluten Free)

Jalapeno and Cheddar Cauliflower Muffins, Low Carb Snack Recipe


2 cups finely riced, raw cauliflower 

2 tbsp minced jalapeno

2 eggs, beaten

2 tbsp melted butter

⅓ cup grated parmesan cheese

1 cup grated mozzarella cheese

1 cup grated cheddar cheese

1 tbsp dried onion flakes

¼ tsp salt

¼ tsp black pepper

½ tsp garlic powder

½ tsp baking powder

¼ cup coconut flour

What you do:

Combine the cauliflower, jalapeno, eggs, and melted butter in a medium bowl. Add the grated cheeses and mix well. Stir in the onion flakes, salt, pepper, garlic powder, baking powder and coconut flour until thoroughly combined. Divide the batter evenly between 12 greased muffin cups. Bake in preheated 375 degree (F) oven for 30 minutes or until golden brown. Turn off the oven and leave the muffins inside for one hour to firm up. Remove and serve warm or cold.

Nutrition Facts: Serving size: 1 muffin; Calories: 110; Fat: 8g; Net Carbs: 1.8g; Protein: 8g

Original Recipe 


16. Cauliflower Rice

(Gluten Free, Vegan, Dairy Free)

Cauliflower Rice, Low Carb Snack Dish


1 head cauliflower, stem and green leaves removed

1 small onion, finely chopped

1 tbsp olive oil

What you do:

Roughly chop the cauliflower into florets and place in a food processor using either the grater or blade attachment. (If you don’t have a food processor, just finely chop the cauliflower into rice-sized pieces). Heat the oil in a large saute pan over medium heat. Add in the onion and cook 3 minutes, or until softened. Add in the cauliflower “rice” and cook for a minute, stirring to coat the cauliflower in the oil. Turn the heat down to low and cover. Cook for 5 minutes. Remove from heat and fluff with a fork. Serve as you would with regular rice and dig in!

Original Recipe


17. Greek Yogurt and Tahini Dip with Veggies

(Gluten Free)

Greek Yogurt and Tahini Dip with Veggies, Low Carb Snack Dish


1 1/2 cup plain, fat-free Greek Yogurt (I prefer Fage Total 0% Greek Yogurt, but there are other good ones.)

1/3 cup finely chopped green onion (mostly green parts)

1/2 cup low-fat sour cream

2 tbsp tahini paste (at room temperature)

2 tsp sesame oil (I used Asian Sesame Seed Oil)

1 tsp Vege-Sal (or 1/2 tsp. salt)

Tomatoes and cucumbers (or other veggies of your choice) for serving


If needed, put the Greek yogurt into a fine-mesh strainer and let it drain for 15 minutes or so.  Finely chop the green onion.Whisk together the low-fat sour cream, tahini paste, sesame oil, and Vege-Sal (or salt).  Mix in the strained Greek yogurt and finely chopped green onion. The dip can be served immediately or chilled a few hours or overnight. Serve with grape tomatoes and diagonally sliced cucumbers.  Other vegetables that would taste good with this include sugar-snap peas, red or green bell pepper strips, broccoli, cauliflower, and celery.

Makes 2 Cups.

Original Recipe 


18. Grilled Zucchini Pizza Slices

(Gluten Free)

Grilled zucchini Pizza Slices, Low Carb Snack Dish


Large zucchini slices, cut 3/4 inch thick 

Olive oil, for lightly brushing both sides of pizza and oiling grill grate

Pizza sauce of your choice (I used canned red sauce, but you could also use Basil Pesto or white sauce. Extra sauce can be frozen for later. Choose sauce with the lowest grams of sugar for the South Beach Diet.)

Grated cheese (I used a blend of low-fat cheese called “pizza cheese,” but you can use any cheese you’d enjoy on pizza.

Pizza toppings of your choice (I used low-fat turkey pepperoni, but you can also use sautéed mushrooms, Canadian bacon, cooked sausage, caramelized onions, sliced olives, anchovies, sautéed bell peppers, or any other toppings you’d like on pizza.)

What you do:

Oil the grill grates (I use a bit of oil on a paper towel), then preheat grill to medium-high. (If using a broiler, it should be reheated as well.)

Cut zucchini into thick slices about 3/4 inch thick. (I used 8-Ball zucchini, which made lovely round slices, but you can cut the zucchini into round slices or lengthwise slices, depending on what shape the zucchini is. I wouldn’t use enormous zucchini with large seeds for this recipe.)

Grill the zucchini 7-8 minutes, or until there are some grill marks and it’s starting to be tender. (If the zucchini has a side that’s slightly larger, grill that first so it will be the “top.”) If desired, you can heat the sauce while the zucchini grills. (I did, but next time I might not bother.)

Remove zucchini from the grill, putting them grilled-side up on a cutting board you can use to take them to the kitchen. Add sauce, cheese, and other toppings as desired. (I spread each slice of zucchini with about 1 T red pizza sauce, then sprinkled each piece with a generous pinch of pizza cheese, added 4-5 slices of turkey pepperoni, and sprinkled over a tiny bit more cheese.)

Put loaded zucchini slices back on the grill and cook 7-8 minutes more with the grill lid closed. (Check them every few minutes to see when the cheese is melted and the toppings are lightly browned, especially if you’re using a broiler. If you have a gas grill where you can regulate the heat, I turned it to high when I put the pizza back on.)

Remove zucchini pizzas from grill and serve hot.

Original Recipe 


19. Roast Beef and Cheese Cucumber “Sandwiches”

(Gluten Free)

Roast Beef and Cheese Cucumber Sandwiches, Low Carb Snack Option


Slices of Cucumber

Cold Cuts (I prefer low sodium Boar’s Head brand)

Sliced Cheese

What you do:

1 slice of cheese and meat makes about 4 “sandwiches” you can spear them with a jazzy food pick for parties. For ease of assembly the day of a party (great weight loss friendly appetizers) or for a quickly made lunch during the week pre-cut the cucumbers the night before and place in a baggie in fridge.

 Original Reipe 


20. Spicy Jicama Fries with Chipotle Aioli

(Gluten Free, Dairy Free)

Spicy Jicama Fries and Chipotle Aioli, Low Carb Dinner Dish


1 medium jicama, peeled and cut into medium french fries

1/2 tsp salt

1/2 tsp chipotle powder

1/4 tsp onion powder

1/4 tsp garlic powder

1 tbsp olive oil

What you do:

Preheat oven to 400. Cover a cookie sheet with foil, and grease lightly (enough so the fries will not stick). Combine the spices in a small bowl. In a mixing bowl, drizzle olive oil on jicama and toss, sprinkling spices onto fries as you go, until well coated. Place jicama fries onto cookie sheet and bake for approximately 40 minutes. While jicama fries are baking, begin mixing up your Chipotle Aioli.

Chipotle Aioli

1/2 cup mayonnaise

3 tsp chipotle powder

2 tbsp fresh cilantro

1 clove garlic, minced

2 tbsp lime juice

salt and pepper to taste

What you do:

Combine all ingredients in blender and blend until smooth. Refrigerate until time to use.

Original Recipe 

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21. Tuna in Cucumber Cups

Tuna In Cucumber Cups, Low Carb Snack Dish


1 large english cucumber, cut into 1″ thick slices

1 5oz can Bumble Bee® Solid White Albacore In Water tuna, drained and water squeezed out

⅓ cup of mayonnaise

1 tsp black pepper

Fresh dill for garnish

What you do:

Using a melon baller or small spoon, scoop the seeds out of the cucumber slices, leaving about ¼” on the bottom to make them into little cups. Once they have all been scooped, squeeze the water from the cucumber pulp you have scooped out, and finely chop it.

In a small mixing bowl, combine the drained tuna, finely chopped cucumber pulp, mayo and pepper. Stir to combine. Taste to see if you want to add more mayo or pepper.

If your cucumber cups have a lot of moisture, dab away the water using a paper towel. Then fill each cucumber cup with tuna, and garnish with dill.

Makes about 10 cups.

Original Recipe


22. Superfood Protein Almond Butter Balls

(Gluten Free)

Superfood Protein Almond Butter Balls, Low Carb Snack Dish


1 cup unsalted almond butter (or other nut butter)

1 teaspoon almond extract

1 1/4 cup unsweetened shredded coconut

3/4 cup whey protein powder (or hemp/ pea protein for a whey-free alternative)

1/2 cup slivered almonds

2 tbsp hemp seeds

2 tbsp chia seeds

1-2 tsp stevia (to your taste level)

What you do:

In a bowl add the almond butter and the almond extract and using a spatula or a wooden spoon, stir to combine. Add the rest of the ingredients: shredded coconut, protein powder, almonds, hemp seeds, chia seeds and stevia. Completely mix to combine. It may be hard to do because it can get pretty dry and that exactly what you want. Using a cookie scoop or small spoon form into balls and set on a cookie sheet. Put the cookie sheet into the fridge or freezer until they set. Store in an airtight container in the fridge or freezer. I prefer to store mine in the freezer.

 Original Recipe


23. No Bake Grain Free Protein Bars

(Gluten Free)

No Bake Protein Bars, Low Carb Snack Dish



2 cups nuts or seeds (almonds, sunflower, pumpkin, or macadamia.  Mixing several kinds is fine too.  Soak and dry these if at all possible.)

½ cup flax meal (flax seeds ground in a blender or spice grinder) (alternatively, use rice bran or protein powder)

½ cup shredded coconut (unsweetened and organic if possible)

½ cup seed or nut butter (again, made from soaked and dried nuts is preferable)

3/8 tsp salt (I use Real Salt)

½ cup coconut oil (or alternative solid fat.  Use cocoa butter or butter for a more warm weather-stable bar)

2 tbsp liquid sweetener – use 1/32 tsp of stevia extract

2 tspvanilla extract


Top with either my Homemade Chocolate / Carob Bar or melted Homemade Chocolate / Carob Chips (1 cup of chips per bar recipe)

What you do:

Place nuts or seeds, flax meal, coconut, seed or nut butter and salt in the bowl of a food processor. Process until the nuts or seeds are ground into a coarse meal. Melt coconut oil over low heat.  If the temperature of your home is around 76 degrees, you can skip this step and add the oil directly to the food processor as it will be soft enough to process easily. Add coconut oil, sweeteners and vanilla to processor bowl and process until well combined to form a thick, yet crunchy paste. Press the mixture into an 8×8 square pan (you can be quite flexible here.  A 9×9 will work just fine.  A larger pan will produce thin bars, while a smaller pan will yield thicker ones.) Place in refrigerator to chill. While bars are chilling, prepare Homemade Chocolate / Carob Bar, but don’t harden it. Top bars with the Homemade Bar.  Alternatively, use your own or my Homemade Chocolate / Carob Chips before melting, or melt and top with those. Place back in refrigerator to chill (if you can wait that long :-)!) Cut into squares and serve. Store in refrigerator.

Makes 16 Bars.

Original Recipe 



24. Lemon Chia Seed Protein Cookies

(Gluten Free)

Lemon Chia Seed Protein Cookies, Low Carb Desert Dish


¼ c (28g) coconut flour (measured correctly)

2 scoops (84g) vanilla protein powder (Body Breakthrough recommends MOTIV8 Vanilla protein)

¾ tsp baking powder

½ tsp xanthan gum

¼ tsp salt

1 tbsp (15g) chia seeds

1 tbsp (3g) lemon zest (about 1 medium)

1 ½ tbsp (21g) coconut oil or unsalted butter, melted and cooled slightly

1 large egg, room temperature

1 tsp vanilla extract

3 tbsp (45mL) freshly squeezed lemon juice (about 1 medium)

¼ c (60mL) agave

2 tbsp Swerve

2 tbsp Truvia

What you do:

In a small bowl, whisk together the coconut flour, protein powder, baking powder, xanthan gum, salt, chia seeds, and zest. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the lemon juice and agave. Mix in the Swerve and Truvia until completely dissolved. Stir in the coconut flour mixture until completely incorporated. Let the cookie dough rest for at least 10 minutes.

While the cookie dough rests, preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat.

Drop the cookie dough into 12 rounded scoops onto the prepared baking sheet, and flatten to the desired thickness and width. (Between ¼” to ½” is best.) Bake at 325°F for 11-13 minutes. Cool the cookies on the baking sheet for at least 10 minutes before turning out onto a wire rack.


Not all protein powders absorb liquids equally. If the cookie dough looks too dry, add 2 teaspoons of milk at a time until everything comes together. If it looks too wet after letting it rest, add 1 teaspoon of coconut flour at a time until the texture is thicker.

Xanthan gum helps hold the cookies together and make them chewy.

Swerve and Truvia are both no-calorie, Stevia-based sweeteners. You may use all of one or the other, or you may substitute your preferred granulated sweetener instead.

Nutrition Facts: Servings: 12 cookies; Serving size: 1 cookie; Calories: 79; Fat: 2.8g; Net Carbs: 7.4g; Protein: 5.1g

Original Recipe


25. Pumpkin Pound Cake

Pumpkin Pound Cake, Low Carb Dessert Dish


1 cup coconut flour

1 ½ cups almond flour

¼-1/3 cup of THM Sweet Blend or 1 cup of xylitol

1 1/2 tsp aluminum free baking powder

1 1/2 tsp of cinnamon

½ tsp clove

¼ tsp salt

3 eggs

⅔ cup egg whites

1 1/2 tsp vanilla

1 can pumpkin puree’ (15 oz)

What you do:

I pre-heated the oven to 300 degrees. Grease a 9 by 5 loaf pan very well with butter or coconut cooking spray! I dusted the pan with almond flour but, you could also use oat fiber to coat the pan. I mixed the dry ingredients in one bowl and the wet in another. Combine them together and mix. I used a hand mixer to get it good and smooth. Bake for 1 hour and 30 minutes or until done. Let it completely cool before you try to remove it from the pan. I was a bit too eager! This serves 16 slices of pound cake. I took my knife around the edge of the pan as well to loosen it. Store in the fridge in an airtight container.

Variations: You could add some walnuts! I also think this would be very good as a chocolate pumpkin cake. You could play with it and add in some unsweetened cocoa powder. It may need more liquid though.

Serves 16

 Original Recipe


26. Coconut Whipped Cream

(Paleo, Gluten Free,Vegan)

Coconut Whipped Cream, Low Carb Dessert Dish


1 (14 ounce) can Trader Joe’s Coconut Cream (or full fat Thai Kitchen Coconut Milk), chilled in the fridge overnight

1 tbsp (or more to taste) coconut sugar or honey, optional

What you do: (Fancy Girl Version)

Chill your mixing bowl and whisk attachment in the freezer for 10 minutes before making the coconut whipped cream.

When bowl is chilled, remove the thick and hardened coconut cream from the can and transfer to your mixing bowl, leaving any excess moisture/coconut water in the can. If your can of coconut cream did not harden up, unfortunately you got a dud can of coconut cream and it won’t whip into soft peaks. Use this can for cooking or baking instead, and try another can.

Using a whisk attachment, beat on medium high for 2 minutes, until light and fluffy and soft peaks form. Scrape down the bowl.

If adding sweetener, add coconut sugar or honey, then continue beating for another 2 minutes. I usually don’t add sweetener, since the coconut cream has its own natural sweetness. But if you like it sweeter, feel free to add it.

(Lazy Girl Version)

Scoop the cold (or even room temperature) coconut cream into a small bowl, leaving any excess moisture/coconut water in the can. Whip it up with a fork for a few seconds until fluffy. It won’t be as stiff and pretty, but this takes less than a minute and you don’t have to bust out your stand mixer!

You can serve the whipped coconut cream immediately, or transfer to an airtight container in the fridge for up to 1 week. It will harden up in the fridge. Just whisk for a few seconds before serving again.

Original Recipe


27. Sugar Free Caramelized Nuts

(Gluten Free, Vegan)

Sugar Free Carmelized Nuts, Low Carb Dessert Dish


3 cups raw nuts of choice (I used cashews, almonds and Brazil nuts)

1 tsp sea salt

1 tbsp cinnamon

1 tsp vanilla essence

1 cup Norbu natural sweetener (can use coconut palm sugar or a stevia baking blend)

1/4 cup water

What you do:

Heat a large frying pan or deep pot on medium heat. When hot, add the Norbu sweetener. sea salt, cinnamon and water and mix until fully combined. Allow to heat up, stirring occasionally.

When the sweetener has completely melted, add the nuts and mix until fully incorporated. Watch over the pan and continue stirring often until most of the sugar has been coated and beginning to crystallize.

Remove pan from the heat and allow to sit for 1-2 minutes. Using a spatula or wooden spoon, stir the nuts once more to avoid overly large clusters and set on a plate or chopping board to cool completely.

For more cluster like portions, allow to sit for 10 minutes. Nuts can be stored in an airtight container.

Original Recipe


28. Paleo “Almond Joy”

(Gluten Free, Dairy Free)

Paleo Almond Joy, Low Carb Dessert Dish


4 cups grated, unsweetened coconut

½ cup softened or melted coconut oil (Trader Joe’s sells 16oz organic for $5.99)

2-4 tbsp coconut nectar (I liked this best, however you could use real maple syrup, honey)

Roasted whole or slivered almonds (optional)


1½ cups dark chocolate pieces (OR you can sweeten your own baking chocolate squares-the ones with no sugar. I did a mixture of 6 ounces unsweetened chocolate/1/4 cup coconut nectar/40 drops vanilla creme stevia. Another great option is ½ cup food grade cocoa butter mixed with 1/2 cup cocoa powder and sweetener to taste. I use about 2-3 tablespoons worth. I always add a dash of salt too.)

1 tablespoon coconut oil

What you do:

In a food processor, put the filling ingredients and process for several minutes. The mixture should soften and heat the coconut oil and the coconut pieces should begin to break down and move smoothly. The less time you process, the more chunky it will be. Some time is necessary so that the mixture will bind well.

Taste for sweetness, add more if you like. Coconut nectar gives the mixture a slight tan coloring…just like the original!! Line an 8 x 8 or similar sized pan with waxed paper or parchment. Pour the coconut filling in and spread around evenly. If you would like to use almonds, now is the time. Press them in! Place the pan in the fridge or freezer to speed the solidifying process. Meanwhile, melt your chocolate with the coconut oil.

Once solid, lift the whole chunk out by lifting the paper. Cut into desired shapes. Dip each piece in the chocolate, letting the excess drip back before laying it on A Silpat, parchment, or waxed paper to solidify. Store in an airtight container on the counter or in the freezer. Unlike most coconut oil delicacies, these are solid at room temp and travel well out of refrigeration, at least here in the cooler NW!

SHORTCUT?: I have also done these the easy way by spreading the chocolate coating right over the top of the whole pan and forgoing the dipping process!

Serves 16

Original Recipe


29. Raw Chocolate Macaroons

Raw Chocolate Macaroons, Low Carb Dessert Options


2 cup shredded coconut, unsweetened preferable

½ cup coconut oil (scant)

4-5 tbsp cocoa powder (good stuff, not cheap stuff, I really enjoy Dagoba…and they are local for me!)

¼ cup honey, coconut nectar, or maple syrup (or more to taste, not too much though, or you’ll mess with the texture. You could also use liquid stevia as a sweetness booster!)

½ tsp vanilla powder or extract

¼ tsp salt

What you do:

Place all ingredients into a food processor and process until well mixed, scraping down the sides as necessary. You want to make sure all ingredients are incorporated, it will be thick. Roll into little balls with your hands, or scoop some dough out, and plop down on a wax paper or a Silpat lined cookie sheet. Chill in the freezer or fridge. Store in an airtight container, in the fridge or freezer.

Serves: 32

Original Recipe


30. Chocolate or Carob Chia Pudding

Chocolate or Carob Chia Pudding , Low Carb Dessert Dish


2 1/2 cups milk (or dairy-free alternative such as my Easiest Coconut Milk or Easiest Almond Milk)*

1/2 cup chia seeds (white or black)

6 tbsp cocoa (or carob) powder**

2 scoops (1/16 tsp) stevia extract powder*** (or approx. 1/4 cup acceptable sweetener, to taste)

1/8 cup sweetener (I used xylitol for a low carb version)****

1/2 tsp vanilla extract

pinch salt (I recommend Real Salt)

What you do:

Combine all ingredients in blender or food processor (UPDATE:  if you have a high-powered blender like a Vitamix, you can just process the whole thing in there. Grind the chia seeds first and then blend everything together.) Mix thoroughly until ultra smooth. Pour mixture into a storage container, preferably glass. Store in the fridge (if you have any left). Top with coconut, chopped nuts (preferably soaked and dehydrated), Homemade Chocolate chips — you name it!


We use carob as we are avoiding the stimulants in chocolate.  Mainly this is due to adrenal fatigue.  You can also purchase a caffeine free cocoa powder called WonderslimIt is really important to choose a good quality stevia so that you avoid the bitter aftertaste as much as possible.  I like NuNaturals currently, but plan to try SweetLeaf soon – their SweetLeaf liquid stevia flavors are great! Xylitol, while not a real food, is one of the only alternatives appropriate for those with conditions like diabetes or candida.  Stevia alone can work and is a great option, but typically stevia alone leaves an “icky” taste. Mixing a variety of alternative sweeteners together gives a cleaner (i.e. yummier :-)) taste.  (Make sure you get a xylitol that is not made in China)

Makes 3-4 Servings.

Original Recipe


31. Lemon Raspberry Chia Seed Pudding

(Gluten Free, Dairy Free/Vegan Option)

Lemon-Raspberry-Chia-Pudding, Low Carb Dessert Dish


2 cups of milk of choice (Unsweetened vanilla coconut milk or almond milk recommended for low carb)

4 ½ tbsp of chia seeds

zest and juice of half a lemon

½ tsp vanilla extract

1 cup raspberries (fresh or frozen)

1 tbsp honey (agave or maple syrup if vegan) Body Breakthrough recommends raw honey or organic AgaveFIVE for less calories

What you do:

Combine all ingredients in a large sealable container. Make sure all chia seeds are mixed in well.  Let sit overnight or for at least 8 hours. Serve cold with toppings of choice.

Serves: 2

Original Recipe



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