18 Low-Carb Dinner Ideas and Recipes

• Low-carb dinners can be packed with flavor to satisfy you and prevent late-night snacking.
• For a meat-free option, choose lean protein such as chicken or fish. You can also combine vegetables with cheese.
• Zucchini casserole, citrus salmon and stuffed peppers are some of the most popular low-carb meals.
• For more information, visit Insider’s Health Reference Library.

Low-carb diets have become increasingly popular since reducing refined carbs, like white bread and pasta, can aid weight loss and help manage type 2 diabetes, says Scott Keatley, RDN, a nutritionist with the private practice Keatley MNT.

As with any new diet, it can be difficult for you to find healthy, delicious recipes that meet your nutritional goals.

So, if you’ve recently started a low-carb diet, or are just looking to reduce your carbs overall, here are some healthy dinner recipes to try recommended by the MayoClinic and Charlie Foundation, an organization dedicated to ketogenic therapies and epilepsy.

1. Citrus salmon

Two salmon fillets of this recipe contain:

• Calories: 320
• Carbs: 16 g
• Protein: 44 g

The American Heart Association recommends eating two servings of fatty fish such as salmon per week, thanks to their high amounts of omega-3 fatty acids. Eating a diet rich in omega-3’s, a type of healthy fat, has been associated with a reduced risk of stroke and

heart disease
.

How to make it: Season the salmon with orange zest, cumin, and salt and sear each side for two minutes on a greased pan. Mix together apple juice, orange juice and honey. Mix the ingredients in a saucepan until they thicken. Then, pour the mixture over the salmon.

2. Ham and cabbage soup

One serving of this recipe contains:

• Calories: 303
• Carbs: 7 g
• Protein: 25 g

Ham and cabbage soup makes for a hearty, comforting meal. While ham is a rich source of protein, cabbage is a low-carb and low-calorie leafy green vegetable high in

vitamin K
, a nutrient necessary for healthy blood clotting. One cup of raw cabbage has almost 68 micrograms (mcg), or about 57% of your daily value (DV).

How to make it: Slice ham, cabbage, onion, and carrots and add them to a pot with oil, water, and seasonings like garlic, salt, and pepper. Let it simmer on the stove for about 15 minutes or until the cabbage is tender.

3. Stuffed peppers

Two stuffed peppers contain:

• Calories: 650
• Carbs: 10 g
• Protein: 40 g

Peppers are a great source of vitamins C with one large green bell pepper containing 132 mg of the antioxidant, about 147% DV. Consuming antioxidants may reduce your risk of cancer and heart disease.

How to make it: Cut the peppers in half, remove the seeds, and place them on a baking dish. Put them in a mixture of cheese, salt, and cheese. Bake for 25 minutes at 425 ºF.

4. Zucchini noodle casserole

Two servings of this recipe contain:

• Calories: 400
• Carbs: 6 g
• Protein: 12 g

Zucchini noodles, or “zoodles,” are a low-calorie, high-fiber alternative to pasta that’s also a good source of vitamin A. You can usually find prepackaged zoodles at the grocery store or you can make them at home using a spiralizer.

How to make it: Add salt to the zoodles and place them over a mesh colander for a few hours so they release their moisture. Put them in a baking dish with pasta sauce, salt, pepper, fresh basil, and cheese and bake for an hour at 350 ºF.

5. Shrimp skewers

Two skewers of this recipe provide:

• Calories: 210
• Carbs: 0 g
• Protein: 48 g

A serving of shrimp has virtually no carbs and roughly 20 grams of protein. Protein is important for building muscle and maintaining healthy skin, hair, nails, and hair.

How to make it: Marinate the shrimp in a mixture of olive oil, lemon juice, garlic, fresh rosemary, fresh tarragon, salt, and pepper for five minutes. Grill it on a skewer for about 2 minutes or until it is cooked through.

6. Almond-crusted chicken

One serving of this recipe contains:

• Calories: 250
• Carbs: 9 g
• Protein: 28 g

Almonds add flavor and texture to this chicken dish. They are also a great source of protein and healthy fats. One ounce of almonds offers 7 grams of protein (14% DV) and 16 grams of unsaturated fat.

How to make it: Mix ground almonds, salt, pepper, garlic powder, onion powder, and dried thyme. Dip the chicken breasts into this mixture. Then, dip them in milk and then again in the mixture. Sear the chicken in a greased skillet until golden brown on each side then bake for 10 minutes at 400 ºF.

7. Blackened sole

Two, 4-ounce, sole fillets of this recipe contains:

• Calories: 276
• Carbs: 2 g
• Protein: 46 g

Sole is a high-protein, low-fat, and low-calorie variety of white fish with a mild and sweet flavor. It is also low in mercury compared to other varieties of whitefish, like swordfish and marlin. Mercury has been shown to affect brain development in young children and growing fetuses, so sole is a great option for families with young children and those who are pregnant or breastfeeding.

How to make it: Make a blackening seasoning mixture with salt, pepper, paprika, onion powder, garlic powder, thyme, oregano, cumin, and cayenne pepper. It can be used to season the fish. Then, sear the fillets on a greased skillet for 1 – 2 minutes each side until they are flaky.

8. Creamy broccoli chicken

One serving of this recipe contains:

• Calories: 500
• Carbs: 5 g
• Protein: 18 g

Broccoli and chicken make a great combination offering a healthy mix of protein and fiber. Broccoli is also a good source of folate, or vitamin B9, which helps form the red blood cells responsible for carrying oxygen through your body. One cup of chopped broccoli contains 57 mcg of this vital nutrient (14% DV).

How to make it: Sauté chunks of chicken breast in olive oil, until golden. Cook the chopped broccoli with a little chicken broth, heavy cream, salt, lemon juice, and paprika until tender.

9. Crab cakes

Two crab cakes contain:

• Calories: 248
• Carbs: 14 g
• Protein: 36 g

If you use a thin coating of breadcrumbs, you can keep crab cakes low-carb without sacrificing the flavor or texture. Because whole-wheat breadcrumbs contain more fiber than refined, you should stick with them.

How to make it: Combine crab meat with mayonnaise, egg whites, mustard, dill, lemon juice, and seafood seasoning. Form the mixture into patties and cover them with whole-wheat flour breadcrumbs. Bake them for 20 minutes at 350 ºF, until golden.

10. Pork tenderloin with apples and blue cheese

One serving, about 4 ounces, of this recipe contains:

• Calories: 235
• Carbs: 17 g
• Protein: 26 g

Can’t decide between savory or sweet? This recipe is a combination of tart blue cheese and sweet apple so you don’t need to make a choice. Apples contain pectin, a type of soluble fiber that can improve digestion and reduce constipation.

How to make it: Sear pork in a large skillet before baking at 350 ºF for 15 to 20 minutes. Meanwhile, sauteé apples on the stovetop until dark brown. Next, add the sauce to the tenderloin. Finish by topping with blue cheese

11. Tofu and bok choy

Four tofu squares and bok choy pieces of this recipe contains:

• Calories: 290
• Carbs: 24 g
• Protein: 22 g

Tofu is a great vegetarian and vegan-friendly alternative to meat while still being a rich source of protein with half a cup containing 10 grams (20% DV). Plant-based proteins have a lower percentage of saturated fat than protein from animals. Eating too many saturated fats can increase the risk of heart disease.

How to make it: Drain the tofu and season it with a mixture of vinegar, hoisin sauce, soy sauce, chili garlic sauce, brown sugar, mustard, and garlic. Bake the tofu for 10 to 15 minutes at 450 ºF. While the tofu is baking, steam the bokchoy until tender.

12. Salmon and avocado sushi nori rolls

One serving of this recipe contains:

• Calories: 502
• Carbs: 5 g
• Protein: 17 g

Sushi typically includes rice, excluding it from low-carb diets. It is possible to omit rice and stuff your sushi roll with avocado, cucumber, or carrots. This will increase nutrition and reduce carbs.

How to make it: Use a nori seaweed sheet as the base. Spread sesame seeds, whipped cream cheese, and sesame seed over it. Next, place salmon, avocado, or ginger strips on the other end. The sushi should be rolled and chilled for at least an hour. After that, cut it into 1-inch slices.

13. Pineapple chicken salad

Four cups of this recipe contain:

• Calories: 372
• Carbs: 14 g
• Protein: 34 g

Adding pineapple to your chicken salad is not only a fun twist, but also means you’ll be eating bromelain, an enzyme only found in pineapple that has anti-inflammatory properties and can improve digestion.

How to make it: Sauté cubed pieces of chicken in a greased pan until golden brown, about 10 minutes. Combine the chopped chicken, pineapple chunks and baby spinach with the broccoli florets and sliced red onion in a bowl. Dress it with balsamic vinaigrette.

14. Pumpkin soup

Three cups of this recipe contain:

• Calories: 225
• Carbs: 39 g
• Protein: 9 g

Like other orange and red veggies, pumpkins are a good source of vitamin A with 494 mcg per serving (55% DV). Vitamin A supports eye health and immunity. Adding milk to the soup will also give a boost of calcium, a mineral essential for building and maintaining strong bones.

How to make it: Add onion, pumpkin puree, vegetable broth, nutmeg, and cinnamon to a pot and bring to a boil. Let it simmer for 5 minutes. Then add milk to the pot and heat until it is hot, but not boiling. Garnish the dish with black pepper.

15. Beef brisket

One serving (3 ounces meat and 3 ounces sauce) of this recipe contains:

• Calories: 229
• Carbs: 6 g
• Protein: 31 g

Brisket is a lean cut of meat, which means it’s lower in saturated fat than prime cuts. Reducing saturated fat can lower cholesterol levels and reduce the risk of heart disease and stroke.

How to make it: Cook the brisket in a Dutch oven at 350 ºF until it is browned on all sides. Remove it from the pot and saute onions, garlic and thyme for one minute in the Dutch oven. Next, add canned tomatoes and vinegar. Once it boils, put the brisket back, cover it, and bake it in the oven at 350 ºF for three hours.

16. Feta balsamic chicken

One serving (1 breast) of this recipe contains:

• Calories: 279
• Carbs: 9 g
• Protein: 25 g

Feta is one of the healthier cheeses you can eat. It is low in calories and made mostly from goat’s or sheep’s milk, so lactose-intolerant people can enjoy it. It is also rich in important minerals, such as calcium and phosphorous, which are vital for bone health.

One ounce of feta cheese offers 95.5 mg of phosphorus (15% DV) and 140 mg of calcium (11% DV).

How to make it: Season chicken breasts with olive oil, balsamic vinegar, paprika, brown sugar, thyme, mustard, and salt. Marinate for 20 minutes in the refrigerator then bake at 375 ºF for 15 minutes. Sprinkle the feta cheese over the top.

17. Fennel, pear, and walnut salad

One serving of this recipe contains:

• Calories: 144
• Carbs: 15 g
• Protein: 3 g

A fresh salad is a great option if you feel the need for pear, walnuts, and fennel. Fennel has a licorice-like flavor and adds fiber to your meal with one serving containing almost 3 grams of fiber, or 10% of your DV.

How to make it: Combine salad greens with sliced fennel and pear. Sprinkle Parmesan cheese, chopped walnuts, and Parmesan cheese over the top. Add olive oil vinaigrette dressing to the top.

18. Spinach frittata

Two wedges of this recipe contain:

• Calories: 372
• Carbs: 40 g
• Protein: 26 g

Eggs are a great source of protein with one egg offering almost 4 grams (8% DV). You can add fiber and iron to your dish by pairing them with vegetables like spinach.

How to make it: In a pan, pour whisked eggs over sautéed veggies like spinach, onions, potato, and peppers. Season with salt, pepper and garlic. Add the mozzarella cheese. Broil for 3 to 5 minutes.

Insider’s takeaway

If you’re looking to go low-carb, the above healthy and delicious dinner recipes can keep you under your carb goal, without sacrificing essential vitamins and minerals.

Reduced carb intake can help you lose weight, manage your sugar levels, and maintain blood sugar stability.