11 Filling Low-Carb Recipes for Fall & Winter

I have my typical salad “formula”, stir-fry and sheet pan meal “formula”, and to-go lunch “formula” - but I’ve received a lot of requests for other types of hot meals!

As you probably know, I’m on the low-carb train. While carbohydrates are NOT BAD (no food is bad), I do think it’s really helpful, and that the research shows that it’s the most helpful, to manage your weight or lose weight by following a generally low-carb diet.

Here are some delicious, low-carb and very easy-to-make hot meals!

11 Filling Low-Carb Recipes for Fall & Winter

Low-Carb Chili

Makes 4 servings

INGREDIENTS

• 2 28oz cans diced tomatoes in tomato juice

• 1 lb 90% lean ground beef or turkey (or you can use grilled tofu if you prefer!)

• 4 cups baby carrots, chopped, or 2 cups baby carrots, chopped + 2 cups pre-diced mirepoix (you can make this yourself if you like - it’s just a mixture of celery, carrots, and onion!); I like to buy pre-diced mirepoix because, as you know, I’m ultra lazy and I value my time!

• Chili seasoning, salt & pepper to taste

• Top with 1/8 cup shredded cheese per portion

• Oil spray

DIRECTIONS

1. Spray a Pan with an oil spray, and add mirepoix and protein (beef/ turkey); stir-fry for ~10 minutes (you’ll know when it’s done when it smells like heaven!)

2. Combine all ingredients in the Pot and cook on medium heat for about 15 minutes

3. Add seasonings to taste, top with cheese

Roasted Brussels Sprouts with Bacon & Pecans 

Makes 2 servings as a meal by itself, or 4 servings as a side dish

INGREDIENTS

• 16 oz washed Brussels sprouts, sliced in half

• 7 strips of bacon, cooked, and crumbled or sliced into bits

• 1/3 cup roasted, salted pecans

• An oil spray

• Salt & pepper, to taste

DIRECTIONS

1. Preheat oven to 400°F

2. Line cookie sheet with tin foil, spray tin foil with an oil spray (like olive oil spray)

3. Bake Brussels sprouts for 25 minutes

4. Add bacon & pecans, stir everything around. May need to spray with an oil spray if Brussels sprouts are looking very crispy

5. Bake for another 7-10 minutes to desired crispiness!

Cauliflower Mac & Cheese

Makes 4 servings

INGREDIENTS

• 2 cups 2% milk

• 1 cup elbow noodles (uncooked)

• 1 cup cauli rice

• 1 cup shredded cheese

DIRECTIONS

1. Bring 2 cups of 2% milk to boil

2. Add in 1 cup elbows, cook for 7 minutes

3. Add in 1 cup riced-cauliflower (I buy pre-riced to make it easy!), cook for add'l 3 minutes

4. There should be a little extra milk - that is GOOD!

5. Add in 1 cup of your choice of shredded cheese - I'm using cheddar here

6. Stir for an add'l 3 minutes, and you're DONEZO!

Zucchini “Boats”

Makes 2 servings

INGREDIENTS

• 3 medium zucchinis, cut in half lengthwise and width-wise

• 1/2 pound 90% lean ground beef or turkey

• Salt, pepper oregano, and grated Parmesan cheese to taste

• 14.5oz canned diced tomatoes

• 2/3 cup shredded cheese to top

DIRECTIONS

1. Preheat oven to 400°F

2. Using a small spoon, hollow out the centers of the zucchinis

3. In a pan, stir-fry ground turkey or beef until no longer pink; add in canned tomatoes and stir

4. Add mixture to hollowed-out zucchinis

5. Top with salt, pepper, and cheese

6. Bake for 30 minutes in a glass casserole dish or on a baking sheet (line baking sheet with tin foil)

Chicken & Vegetable Soup 

INGREDIENTS

• 2 pre-cooked chicken breasts, chopped

• 1 container low-sodium chicken broth

• 3 cups baby carrots, chopped, or 3 cups pre-diced mirepoix (you can make this yourself if you like - it’s just a mixture of celery, carrots, and onion!); I like to buy pre-diced mirepoix because, as you know, I’m ultra lazy and I value my time!

• Oil spray

DIRECTIONS

1. Stir-fry carrots or mirepoix with an oil spray on medium heat for about 10 minutes

2. In a pot, add broth, chicken, and veggies, cook on medium heat for 15 minutes

Eggplant (or Zucchini) Lasagna 

Makes 4 servings

INGREDIENTS

• 1 lb 90% lean ground beef or turkey

• Salt, pepper, oregano, and grated Parmesan cheese to taste

• 1 (28 oz can) crushed tomatoes

• 2 medium zucchini, sliced 1/8″ thick (be careful!)

• 2 cups whole milk ricotta

• 2 cups shredded mozzarella cheese

DIRECTIONS

1. Preheat oven to 400°F

2. In a medium sauce pan, brown meat. Add salt, pepper, oregano. Add tomatoes.

3. Slice zucchini into 1/8″ thick slices (be careful please!!)

4. In a 9x12 casserole dish layer zucchini, ricotta, tomatoes & meat mixture. When adding meat and tomatoes, do NOT add excess liquid - use a slotted spoon to add mixture to casserole.

5. Cover with foil and bake for 30 minutes; at this 30 minute mark, take out of the oven, uncover foil, and drain excess liquid in the sink

6. Bake for an additional 20 minutes

Egg & Cauliflower Rice Stir-fry 

Makes 1 serving

INGREDIENTS

• 2 cups pre-riced cauliflower

• 2 eggs

• 1 bell pepper

• 1/2 avocado

DIRECTIONS

1. Stir fry cauliflower in an oil-sprayed pan - make sure the cauliflower rice gets a little brown & crispy. Do not add extra water!!

2. After you stir fry the cauliflower rice, add in the chopped pepper & eggs - they just need a minute to cook!

3. Top with 1/2 avo

Easy Chicken Parm 

Makes 2 servings

INGREDIENTS

• 2 pre-cooked chicken breasts (I like the lemon pepper ones from Trader Joe’s!)

• 1 cup canned diced tomatoes

• 2 slices pepperjack cheese

• Oil spray

DIRECTIONS

1. Spray a pan with an oil spray

2. Add chicken and tomatoes, cook in covered pan on medium heat for ~7 minutes

3. Top with cheese, cook for an additional 3-5 minutes (on medium heat, covered)

2-Ingredient Crockpot Salsa Chicken or Harissa Chicken

Makes 4 servings

INGREDIENTS

• 1 pound chicken breasts (about 4 chicken breasts), uncooked (skinless, boneless)

• Salt & pepper to taste

• 1 1/2 cups chunky salsa

DIRECTIONS

1. Place chicken in crockpot and cover with salsa

2. Cook on low for 4-6 hours or until the chicken is done

Buffalo Cauli Mac & Cheese

INGREDIENTS

• 2 cups Cauliflower rice, raw (already riced) - 76 calories

• 2 Tbsp Cream cheese, whipped (Tbsp) - 66 calories

• ¼ cup Cheese, shredded, cheddar - 114 calories

• 2 Tbsp Cheese, Parmesan, grated (Tbsp) - 50 calories

• 1 Garlic salt, dash - 0 calories

• 6 oz Chicken breast, boneless, skinless, raw - 190 calories

• 2 tsp Buffalo sauce - 10 calories

DIRECTIONS

1. Spray pan with an oil spray. Cube chicken.

2. Cook for ~8 minutes on low-medium heat.

3. Add in cauli rice for 7 minutes, stirring occasionally, until you see some browning.

4. Add in the rest of the ingredients, stirring continuously until all mixed in.

5. Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer. No chicken? Use tofu, a meat-substitute, or beans.

Instant Pot Pork Chops & Onions

INGREDIENTS

• 6 oz Pork chop, bone-in, raw - 200 calories

• 2 Onion, yellow - 110 calories

• 1 Tbsp Cheese, Parmesan, grated (Tbsp) - 25 calories

• 1 Tbsp Dijon mustard - 15 calories

• 1 cup Water - 0 calories

DIRECTIONS

1. **This recipe should be doubled to make 2 servings at a time (share or eat the other serving at a later time); the Instant Pot needs to have at least 1 ½ cups of liquid in it in order to work

2. Put Instant Pot on “Saute” function; Spray inside pot with an oil spray

3. Sear pork chop (just let cook for 2 minutes on each side)

4. Add into the pot the rest of the ingredients – onions (thinly sliced), parmesan cheese, mustard, water

5. Press “Cancel” to stop Saute function, and then press “Manual” and adjust the time to cook for 5 minutes

6. After the Instant Pot beeps that it’s done, release the pressure knob and open the pot

7. There will be extra liquid – you can discard it! Use tongs to take out the pork chop & onions

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