All posts by Jeff Fidler

diet the low carb way

Low Carb Dieting Tips

Top 10 Low Carb Dieting Tips 

If you’ve been cycling through a seemingly endless amount of unsuccessful fad diets, it might be time to try a low carb one. They’ve been popular for some time but maybe you avoided committing making the change because you feel like living without carbs would be impossible. Yes, a low carb diet is defined as limiting the number of carbs but there’s another part that’s worth noting. It’s about enjoying proteins and healthy fats so you can lose weight and feel amazing without feeling like you’re missing out on anything.

The principle guiding low carb diets is if the body doesn’t consume extra carbs then it will not store excess fat. As a result, the body will burn excess fat resulting in weight loss. Many people enjoy low carb diets because they can help you reach your weight and health goals in both the short and long-term. Additionally, once you get the hang of it, these diets can be enjoyable and a breeze to commit to.

If you’re ready to get started, here are 10 tips to help you out.


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Top 10 Low Carb Dieting Tips 

Remember that with any diet, it’s always a good idea to consult with your doctor to make sure it is right for your body.

  • Understand What Foods Are Low Carb

Commitment is an important aspect of dieting, but knowledge also plays a big role in eventually achieving the results you want. Some examples of low carb foods, include but are not limited to:

  • Lean cuts of meats like chicken breast or pork.
  • Certain cuts of steak can also be considered low carb.
  • Eggs
  • Leafy green vegetables like kale and spinach
  • Fish
  • Cauliflower and broccoli
  • Nuts and seeds
  • Nut butters
  • Coconut oil, olive oil, and rapeseed oil
  • Certain fruits like avocadoes
  • Unsweetened dairy products like certain milks and plain Greek yogurt
  • Review Carb Counts Per Serving Size

A proper low carb diet typically features only 20 to 50 grams of carbs per day. There are many foods that fall into this range but you will want to choose those that are high in overall nutritional value.

Here are some options if you are looking for foods that are 15 grams of carbs or less:

  • 1 apple or orange
  • 1 cup of berries
  • 1 cup of melon cubes
  • 2 tablespoons of raisins
  • 6 ounces of plain yogurt

Keep in mind, that each of these items contain a different nutritional profile so be sure to get your fill of the necessary vitamins and nutrients.

  • Plan Ahead & Stick to your Meal Plans

Creating a concrete plan of what you’re going to eat for lunch and dinner for the week ahead can be extremely useful. Many people exclude breakfasts from their meal planning because eating habits tend to differ in the morning more than any other time of day.

Careful planning can help you stick to your diet. It ensures you aren’t scrambling to find something to eat only to succumb to a grilled cheese sandwich or Big Mac. Additionally, this helps you know what groceries to buy so you can make sure you have the right foods on hand, and it’ll help control your food budget. 

  • Meal Prep

To accompany your weekly meal plan should be an adherence to meal prep. By preparing your meals ahead of time, you can stick to your diet even when you must unexpectedly work late or something comes up mid-week (like being exhausted!).

Once you have your meal plan and have gone grocery shopping, you should start preparing meals for the week ahead. A good tip is to store your prepped meals in containers so that you can grab it on your way out the door.

You can also cook large portions of proteins in a slow cooker or Instant Pot on a Sunday and then divide it into individual meals that you can enjoy all week long. Try to include some that freeze well so you can plan all the way until Sunday.

If you’re a snacker—and, hey, who isn’t—then make sure you include snacks in your weekly prep. Your pantry and work area should be filled with the “right” kind of snacks, those that are not only low carb but also satisfying and hearty. This way, you won’t be tempted throughout the day.

Some popular ones, include:

  • Hard boiled eggs
  • Plain yogurt
  • Carrots
  • Nuts
  • Low carb cheese

Stick to moderate portions as you don’t want to overdo it.

  • Adopt Some Alternatives 

A low carb diet is all about the substitutions. It allows you to get creative and to continue enjoying some of your favourite meals.

Some of our favourite low carb alternatives, include:

  • Zucchini ribbons instead of pastas like fettucine or linguine.
  • Eggplant instead of lasagna pasta sheets.
  • Cauliflower instead of pizza dough.
  • Spaghetti squash instead of noodles or actual spaghetti.
  • Lettuce instead of tortillas.
  • Trust your Gut

With any diet, it’s important to use common sense to make sure you stay on track and to also ensure you don’t go overboard.

As with anything, you need to understand the risks associated with certain low carb diets. These side effects aren’t common but they’re important to be aware of and can happen as your body adjusts.

  • Reduced physical performance
  • Nausea
  • Cramping
  • Constipation
  • Lack of energy

If you experience any symptoms while avoiding carbs, then it’s recommended to consult with your doctor. Teenagers and children should not be on low carb diets unless explicitly instructed by their doctor.

  • Three Meals a Day

Most low carb diets call for three solid meals a day plus two snacks. The last thing you want to do is starve yourself. Try to stick to a schedule where you eat every three or four hours. If you prefer, you can adopt eating 5-6 meals a day but remember that it’s key to stick to responsible portion sizes and obviously the right food types.

  • Don’t Restrict Fats

Fats are a key component of most low carb diets. Beyond their nutritional value, they also help inject flavour into food. You will want to consume healthy fats like those from nuts and vegetables and ignore other kinds that don’t mesh with a low carb diet.

Try pairing healthy food with a fat. For instance, a low carb vegetable with some slices of cheese can make a nice mid-afternoon snack.

  • Beware of Sneaky Carbs

Sometimes we feel so good about ordering a side garden salad instead of fries with your steak that we forget about the carbs hiding in the salad dressing. Make sure you consider the carbs in every component of your meal, including condiments and dressings, and don’t be scared to make substitutions. For instance, a simple oil vinaigrette in place of a creamy salad dressing can do the trick.

  • Enjoy Your Proteins

Believe it or not, a low carb diet should be enjoyed not dreaded. Because of this you can delve into your favourite proteins. Try making that new fish recipe that your friend recommended or pay a little more for a quality cut of sirloin from your butcher.

We’re not suggesting you indulge aimlessly but rather you should keep things exciting and fresh by focusing on high-end proteins that are delicious and healthy.

Enjoy a Low Carb Diet Today!

We hope these tips help you take the important first step toward saying goodbye to carbs and achieving the healthy lifestyle you want.

Be sure to peruse the inventory at The Low Carb Grocery to find the best ingredients to make wonderful meals.


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shop low carb foods

Shop For Low Carb Foods

Finding Low Carb Foods in Canada

In Canada, those who live the low carb lifestyle aren’t exactly flushed with options when it comes to grocery shopping. Depending on where you live, you might have to contend with a shallow pool. You want to make sure you don’t waste your time browsing the aisles of popular grocery chains only to end up with a cart full of foods that are high in carbs. Ultimately, you should never have to settle for carbs due to a lack of options.

Where can most Canadians reliably find a proper selection of low carb food? While there isn’t a straightforward answer to this question, at least when it comes to local grocery stores, but it’s still possible to cross all the items off your list and discover why shopping at an online food retailer might make the most sense.

Let’s start by outlining what you should look for with respect to product selection and availability. We’ll then explore some popular brands that you should consider purchasing wherever you choose to shop. Lastly, we’ll look at why the Low Carb Grocery is an excellent option for many Canadians because of having two distribution locations strategically located in B.C. (Western Canada) and Ontario (Eastern Canada), which help deliver food products quickly and reliably.


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What to Look For?

Before heading to a grocery store, you should do some research to set a realistic expectation of what kind of inventory you might find. Most brick and mortar grocery stores don’t make their entire inventories public—as that would be quite challenging—but you can get a general sense of what brands they typically carry.

Here are a few things to consider prior to grocery shopping:

  • Selection of bread products like pita, tortilla and bagels.
  • Selection of pasta products like Italian pasta and Asian style noodles
  • A mix of brands so you can discover what you like.
  • Some brick and mortar stores may charge a premium for low carb products (if they carry any at all). Try doing some comparative shopping before making any purchases.
  • Find out what locations are close to you that offer the best selection.

Don’t waste your time going to a store only to aimlessly wander the aisles searching for the words “low carb” on packaging. By putting some time in beforehand, you can make your job easier and potentially have a better shopping experience.

Where to Buy Low Carb Foods

In most parts of Canada, you may have the option to shop at one or more of these chains:

  • Metro
  • Whole Foods
  • Loblaws
  • No Frills
  • Rabba
  • IGA
  • Provigo
  • T & T Supermarket
  • Zehrs
  • Food Basics
  • Sobeys

It’s hard to say what stores carry what products as inventories vary. What can be said is that most chains do not have a specific low carb section. It’s a good idea to call some of these grocery stores to ask if they have a dedicated low carb section and if they do, if they can give you an idea of what brands and products they regularly stock.

Another option are health food stores like Healthy Planet. These traditionally carry more low carb food options. Be careful, though, not to confuse a health food store with a supplement store. These two stores are very different.

Certain stores like Walmart typically have a limited amount of low carb options. Others like Metro and Loblaws tend to shelve their low carb products with “regular” products so you’ll have to comb through the aisles. In addition, a lot of their inventory is relegated to snack bars or dairy products like almond or oat milk.

If you’re looking for convenience, online might be the way to go. At The Low Carb Grocery, for instance, you can search by product, brand or by what’s currently on sale. The benefit is that it makes shopping easier and you can rest assured that every product can fit into a low carb diet.

Online grocery shopping has never been easier. You can expect fair prices, reliable delivery and an impressive selection. It’s a secure and convenient way to make sure your pantry and fridge are well stocked with very specific items. If you live in a rural or remote community and don’t have access to a lot of brick and mortar options, then you should consider online shopping.

Popular Low Carb Brands

You need to figure out what products you want in order to find a store that fits your needs. Here are some of the more popular products you might want to check out.

Bakers Deluxe makes delicious products that taste so much like “regular” bread that you may not even notice the difference. You can enjoy a variety of flavours like plain, rye and pumpernickel. Each type contains other nutritional properties that can contribute to your overall health.

Atkins is a well-known and reputable brand that features a ton of delicious low carb products, ranging from snack bars to shakes, that are compliant with the Atkins diet. Some of the items that we have trouble keeping in stock include Peanut Butter Protein Wafer Crisps, Endulge Peanut Butter Cups, Ready-To-Drink Dark Chocolate Royale Protein Shake, Crunchy Muesli with Stevia Extract and Penne Pasta, to name a few.

Fatso high-performance peanut butter feature three delectable flavours: cocoa peanut butter, peanut butter and peanut butter crunchy salted caramel. They’re enriched with plant-based superfats like avocado oil and MCT oil, and are perfect for making your favourite sandwiches or for eating with your fingers right out of the jar.

Konjac makes great noodles and pastas to help you enjoy some wonderful low carb meals, including ramen, organic noodles and spaghetti. Pair these pastas with a sauce like the one from Hunt’s to make a hearty meal that’s bursting with flavour.

Wild Gardens offers a line of dips that make eating low carb pita a delight. Flavours include Jalapeno Hummus Dip, Roasted Garlic Hummus, Traditional Hummus, Fire Roasted Red Pepper and Sun-Dried Tomato. These are perfect to serve for guests at dinner parties.

If you like to snack, then check out Fiber Gourmet. Their Thinables line offers light snacks that provide roughly 48% of your daily fiber requirement. Be sure to try all their flavours—Jalapeno and Cheddar, Sharp Cheddar, Italian 4 Cheese and Cinnamon—to find which you like best.

The Low Carb Grocery

Whether you have access to a grocery store that has a wide selection of low carb options, you should consider leveraging the benefits of online shopping.

The Low Carb Grocery has an inventory that covers the following categories:

  • Breakfast & Cereals
  • Spreads & Dips
  • Pastas & Noodles
  • Beverages
  • Protein & Shakes
  • Bars
  • Condiments & Sauces
  • Sweet Treats
  • Dressings
  • Snack Foods
  • Supplements
  • Syrups & Flavours
  • Sweeteners

You can find sales, special offers and featured items in addition to discovering fun new recipes or products on our blog. Our website also makes it easy to place a repeat order so you don’t have to worry about filling your virtual shopping cart every time you need groceries.

Find Amazing Ingredients Today!

Don’t waste your time hopping from one grocery store to the next. Discover the most convenient way for you to get the low carb products you want so you can make wonderful meals that are part of your healthy lifestyle.

If you’re looking for ease and variety, then check out the selection at The Low Carb Grocery. We carry a lot of the ingredients you need to create memorable and delicious meals.


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healthy alternative fats

Alternative Fats – Learn The Benefits

Coconut Oil Extracts & MCT (Medium-chain triglyceride) Oils 

While fat has been condemned as bad and something to avoid, there are certain types of fats that our bodies require and actually contribute to both a healthy lifestyle and a low carb diet. These alternative fats, or bad fat substitutes, can provide the same properties and function like regular fat but contain fewer calories.

One such fat is medium-chain triglyceride (MCT) oil, which can be found in many delicious products. MCT Oil can be used to improve food absorption and is popular with many professional athletes.

Let’s find out what alternative fats and MTC oils are and what foods they are commonly found in. We’ll also look at how they can help you maintain a low carb diet and offer some recipes to help you get started.


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What is Fat?

Many types of fat are actually considered nutrients making them an essential part of our diet. Our bodies require fat for energy and if you are particularly active, you need a substantial amount to keep going once calories and carbs have been burned. Of course, there is risk in consuming too much fat, so it’s important to monitor your intake.

Fat has other useful functions like keeping skin and hair healthy. It can absorb fat-soluble vitamins like A, D, E and K. Additionally, fat fills fat cells, keeping us warm during the winter months or in cold climates.

Some fats are healthier than others. For instance, vegetable fat is better for you than animal fat and can lower the risk of major health issues like heart attacks or strokes.

What are Alternative Fats?

Alternative fats are low calorie fats that contribute to several aspects of one’s health. Some examples of foods with alternative fats, include:

  • Sorbet or sherbet
  • Plain yogurt
  • Many light cream cheeses
  • Reduced calorie cheeses
  • Partly skimmed milk
  • Leaner meats

To introduce more alternative fats into your diet, a good rule is to eat more fruits and vegetables, avoiding or limiting those that are high in carbs. Additionally, carefully read food packaging and be sure to double check the lists of ingredients.

Remember, anything that you eat with reduced fat or alternative fats will conceivably be better for you.

MCT Oils

MCT oil are partially man-made fats, the name referring to the arrangement of the carbon in their chemical structure. The “medium” part of their name points to the fact that the fatty acids are shorter than the more commonly found long-chain triglycerides. Often, these are made via the processing of coconuts and palm kernel oils.

MCTs are sometimes used for medicinal purposes. They can reduce cholesterol levels and offset other fats in the blood. Additionally, they are believed to be useful in the treatment of diabetes and, for older people, can be employed to increase strength.

MCTs work by acting as a fat source for people who have a low or zero tolerance for other kinds of fats. While studies are ongoing, scientists and researchers believe that these fats can produce the necessary chemicals to potentially fight the symptoms of Alzheimer’s. Furthermore, these fats could help a patient lose weight as the body uses them in a different and more productive manner than other fats.

MCTs are also believed to be effective for:

  • Preventing muscle breakdown in patients who are critically or terminally ill.
  • Certain types of seizures in children.
  • Symptoms of Waldmann disease.

It’s recommended to be cautious if consuming MCTs if you are pregnant, breast-feeding or suffering from liver issues. It’s always a good idea to consult with your doctor prior to introducing anything new to your diet or before committing to a strict low carb diet. It’s always better to err on the side of caution.

With respect to aiding a low carb diet, MCTs provide fat to replace harmful fats like the saturated kind. It can lend itself to healthy cooking or is found in a variety of healthy ingredients. When you eat these fats, they head to your liver where they are converted into ketones, a source of energy that forms that basis for the keto diet.

Products with MCTs

Here are some products you can find at The Low Carb Grocery that feature some version of MCTs:

These products are great additions to your low carb diet.

Coconut Oil

Coconut oil is one of the more popular food items for people looking to consume MCTs. It is a popular substitute for other cooking oils like canola or vegetable. It is high in healthy saturated fats that can boost fat-burning and provide a significant energy boost.

Coconut oil is a staple in many parts of the world and studies of these populations suggest that those with high amounts of coconut in their diet are generally in excellent health. Coconut oil can increase the number of calories burned compared to other longer chain fats. It can also reduce hunger so you will eat less, potentially contributing to weight loss and helping you achieve your health goals.

Recipes Featuring Coconut Oil

Keto Coconut Blondies

This blonde version of brownies is bursting with coconut flavour and make a great low carb dessert.

The ingredients list includes: ½ cup of coconut flour, 1/3 cup of coconut oil melted, three large eggs, ¼ cup of coconut cream from a can, 2 tsp. of vanilla extract, ¼ cup of powdered sweetener, 1 tsp. of baking powder, ¼ cup of desiccated coconut unsweetened and a handful of additional coconut flakes.

Start by preheating your oven to 350F and line a small baking pan with parchment paper. Mix the melted coconut oil with the vanilla extract, eggs and coconut cream. Now, it’s time to incorporate the dry elements (coconut flour, desiccated coconut, baking powder and sweetener). Mix until you get a batter with a consistency that’s nice and smooth. At this time, you can check the sweetness level. If you feel it needs more sweetness than add a bit more sweetener but be careful not to overdo it. Pour into the baking pan and sprinkle the top with shredded coconut.

Bake for 20 minutes, ensuring that the edges are golden brown. Let them cool before you dive in!

Scrambled Eggs and Vegetables

If you love classic scrambled eggs for breakfast, then you should try cooking them with coconut oil. It adds extra depth and a nice hint of tropical flavour.

Gather coconut oil, your favourite fresh vegetables like carrots, broccoli or green beans, as many eggs as you want, spinach and salt and pepper.

Heat up the coconut oil in a frying pan over medium heat. Add the vegetables and let them cook for a minute or two. Add the eggs and the salt and pepper. The last steps are to add the spinach and stir until the eggs are cooked through. Top with some tomatoes, if you want to add some additional freshness and a subtle touch of tartness.

Get Low Carb Cooking!

If you’re looking for alternative fats, we hope you consider products that feature MCT oils. They are healthy and can help you maintain your low carb diet.

Give some of these products a try, or browse through all our low carb and keto friendly food at the Low Carb Grocery today!


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top five low carb breads

Top 5 Healthy Low Carb Breads

Low Carb Bread for ALL Bread Lovers! 

A low carb lifestyle doesn’t have to mean sacrificing the toast, sandwiches or your other favourites that feature bread. With the right product, you can commit to your diet, lose weight while still enjoying crusty bread with a soft centre.

If you’ve been trying to eat less carbs for a while now, you’ve probably noticed that a lot of low carb bread doesn’t really taste like “regular” bread. They can be flavourless, too dense or even chewy. At the Low Carb Grocery, there are five low carb breads that are so popular, we have trouble keeping them in stock.

Let’s introduce you to these five breads that will become your go-to for breakfast, lunch and dinner, or for when you’re craving a crunchy piece of toast between meals. We’ll start by looking at each of Superflax, SuperAwesome, Chompie’s Breads, Dream Bread – Rye (with caraway seeds) and Bakers Deluxe Cinnamon Raisin Bread. We’ll also offer a few bread-forward recipes that go great with one of these low carb breads.


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Low Carb Breads

The market is flooded with low carb breads or recipes for things like cloud bread. What’s important is to know which are worth your time with respect to taste and nutrition.

Here are five types that we think you’ll love.

Superflax

Bakers Deluxe is beloved among people on a low carb diet because of its ability to keep you full for hours like traditional breads because of its 5g of fibre. Bakers Deluxe can help keep your blood glucose level stable whereas traditional breads can cause it to spike, potentially resulting in several health issues.

Superflax has a delicious flavour, which in addition to containing flax oil, is also a good source of protein. Most importantly, this bread features none of the “bad carbs” that should be avoided. The crust is perfect for a grilled cheese or a sandwich consisting of your favourite low carb meats and vegetables.

SuperAwesome!

Also from Bakers Deluxe, is their SuperAwesome! Bread. While flax is still a prominent ingredient, its flavour is minimized for something that tastes a touch saltier, reminiscent of sourdough bread.

Per slice, it contains 10g of carbs, 2g of fat and 10g of protein. It’s perfect to make a low carb version of French toast and it also pairs nicely with any of these low carb spreads.

RYE DREAM BREAD – (WITH CARAWAY SEEDS)

This is another great option from Bakers Deluxe. This one tastes like the rye breads you love and pack a powerful flavour because it’s made with caraway seeds. It’s wonderful when toasted with butter or as breadcrumbs if you have access to a food processor.

This bread can be kept at room temperature for roughly 10 days or for roughly three months if frozen. Per two slices, it has 2g of net carbs, 14g of protein, 16g of fibre and you don’t have to worry about added preservatives because there are none.

If you’re not a fan of rye bread with caraway seeds, consider trying their pumpernickel bread.

Bakers Deluxe Cinnamon Raisin Bread

If you like bread with a touch of sweetness and a punch of cinnamon than check out Bakers Deluxe Cinnamon Raisin Bread. It fills your bread box and your kitchen with the aroma of warm spices.

You’ll love this bread that features per slice only 70 calories, 1g of net carbs and 7g of protein.

Chompie’s Breads

Chompie’s offers two types of bread featuring classic flavours: multigrain and sesame. It’s fluffy and soft and tastes great when toasted or as part of your favourite sandwiches. It has the familiar consistency of regular bread and the slices are cut thick.

These breads ship from frozen and needs to be re-frozen post-delivery. If stored at room temperature, they can last roughly 10 days. If stored in a freezer, they should keep for roughly three months.

Recipes Featuring Low Carb Bread

Now that you’ve been introduced to five amazing low carb bread, it’s time to learn how to use them besides popping one in the toaster and spreading some butter on it.

Each of these recipes includes a bread featured in this article. Remember that including any additional ingredients or not using low carb versions of certain ingredients can up the carb count.

French Toast

The measure of bread should be how well it holds up as delicious French toast. This low carb recipe tastes great and is even better if you replace 90 second bread with Bakers Deluxe Cinnamon Raisin Bread, which adds even more cinnamon flavour to the dish.

The ingredients you will need are one egg, 1 tbsp. of almond milk, 1 tbsp. of heavy cream (or more almond milk if you are worried about calories), ½ tsp. of vanilla extract, a small amount of kosher salt, 1 tbsp. of golden erythritol, ½ tsp. of cinnamon, 1 tbsp. of unsalted butter and as many slices of low carb cinnamon raisin bread that you want to make. For serving, you can include zero calorie maple flavoured syrup or chocolate syrup like the one from ChocZero.

Get started with a flat dish and whisk together egg, almond milk, heavy cream, vanilla extract and salt. In a bowl, combine the sweetener with the cinnamon and set aside for the time being. In a saucepan, melt the butter over medium heat, careful not to burn it. Soak the bread in the cream mixture. You can also cut it into sticks if that’s makes it easier to fit in the dish.

Shake off the excess liquid and fry on each side until it’s golden brown and has some nice crunchy bits. Sprinkle with cinnamon and then serve while it’s warm with your favourite low carb toppings.

Garlic Croutons

We mentioned croutons earlier and would be remised if we didn’t offer a recipe featuring either Chompie’s multigrain or sesame. These croutons are perfect on top of a garden or Caesar salad or you can make smaller croutons and drop them into one of your favourite fall or winter soups.

In addition to bread, you will need two cloves of garlic minced, one sprig of parsley, ½ tsp. of salt, 2 tbsp. of butter and 2 tbsp. of parmesan.

Cube a few slices of Chompie’s, basing the amount on how big of a batch you want to make. Place them in a bowl. Next, melt the butter and then season it with the parsley, salt and the minced garlic. Pour the butter mixture on top of the bread. Here is the tricky part: you want to coat the cubed bread with a spoon but not crush them. Proceed very carefully.

Move the croutons to an oven tray and spread them out evenly. Bake at 350F for 12-15 minutes. Be sure to keep a watchful eye and to remove from the oven as soon as they are golden brown. Sprinkle them with some parmesan while they’re still hot. let them cool completely before adding them to your salad or soup.

Shop for Low Carb Bread Today!

You can still enjoy bread even if you’re on a low carb diet. And today’s low carb breads actually taste like soft, delicious bread!

Stock up on all your low carb breads at The Low Carb Grocery. If you order today, you can enjoy free shipping on orders over $100.


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tortilla low carb recipes

Great Tortilla Recipes – The Low Carb Way

Tasty Tortillas – Get the Most out of your Tortillas

Tortillas are a great way to replace bread without feeling like your lunch or dinner is lacking. They are a perfect vessel for an assortment of meats, veggies, seafood and fish or can be part of wonderful appetizers. It’s all about knowing how to use them.

To help you embrace tortillas as a bread alternative, we want to offer 10 tortilla recipes that we think you’ll love. These recipes offer options for both lunch and dinner, including some recipes that can be whipped up without a sweat. We will also introduce you to two of the best and most popular tortillas by Mama Lupe’s and La Tortilla Factory.


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Popular Tortilla Brands

There are a lot of tortilla brands on the market but if you’re looking for low carb options, two of the most popular are Mama Lupe’s Tortillas and La Tortilla Factory tortillas.

Mama Lupe’s tortillas are available in a pack with 10 soft tortillas, and taste like the tortillas you’d find in a restaurant. Per tortilla, they contains 7g of carbs, 5g of protein and 3g of fat.

La Tortilla Whole Wheat Tortillas have zero saturated fat, hydrogenated oils and are dairy-free. Per tortilla they have 11g of carbs, 5g of protein, 2g of fat and 8g of fibre.

Both are great to make wraps, quesadillas, burritos or even for a fun twist on lasagna.

Low Carb Tortilla Recipes

These recipes are all low carb so be careful if you make any substitutes or if you include additional ingredients or toppings.

Tortilla Lasagna

Most people don’t realize you can use tortillas instead of pasta sheets to make delicious lasagna.

You will need 1 tbsp. of olive oil, 1 lb. of ground beef, ½ tsp. of onion powder, ½ tsp. of paprika, 2 tsp. of dried oregano, ¼ cup of beef broth, 14.5 oz. can of diced tomatoes, four La Tortilla or Mama Lupe’s tortillas and 2 cups of shredded cheese (mozzarella could be a good low carb choice), and don’t skimp on the cheese, as it makes or breaks it.

You will also need to make a simple white sauce. We recommend trying this recipe.

Preheat your oven to 375F. Pour the oil into a heated large skillet. Then, add the beef and cook it with the onion powder, oregano and paprika until it is nicely browned. Add the broth and tomatoes and then season with salt and pepper. Simmer for 20 minutes.

Add the tomato sauce to a baking dish. This will act as the base for your lasagna. Layer the tortillas, tomato sauce, meat mixture and cheese, ensuring that the top layer is a tortilla. Cover with the white sauce and bake for 25-45 minutes depending on how crispy you like things. Remove from the oven, sprinkle with cheese, and bake for another 10 minutes.

Smoked Salmon Pinwheels

These pinwheels are great for lunches and kids love them.

Gather 4 oz. of sliced smoked salmon, 3 tbsp. of cream cheese and three low carb tortillas.

Spread one tbsp. of cream cheese all over the tortilla. Lay the smoked salmon on top in a single layer. Roll the tortilla as tightly as possible and cut off the ends to make them even. Slice each into six even slices.

Cheeseburger Wraps

This recipe lets you enjoy the classic flavours of homemade cheeseburgers without the high carb count.

The ingredients include 2 tsp. of olive oil, 1 lb. of lean ground beef, ¼ cup of chopped onion, salt and pepper, eight small low carb tortillas, eight small lettuce leaves and four slices of cheddar cheese cut into thin strips.

This recipe is easy to make. Heat oil in a skillet. Add the onion and beef and cook until the beef is thoroughly cooked. Drain the beef and onions and sprinkle with salt and pepper. Set up the tortillas and divide the meat evenly among them. Add the cheese and lettuce, roll each and then enjoy!

Huevos Rancheros

This breakfast dish features Mexican flavours and by using the right tortillas, it can be low carb without compromising taste.

You will need two low carb tortillas, 2 tbsp. of salsa, two eggs, 2 tbsp. of shredded cheese, chipotle powder and fresh cilantro (optional).

The first step is to cook the tortillas under the broiler until they are warmed through and puffing up a little. Set aside once they are done.

Spread a thin layer of salsa. We recommend one from the Desert Pepper line as they are low carb and offer a variety of flavours. Top with an egg. Next, sprinkle some cheese and a bit of chipotle pepper. Put it back under the broiler and cook until the cheese is melted and the eggs are fully cooked. Garnish with cilantro, if you’d like.

Chicken Quesadilla

Quesadillas are a wonderful and simple meal you can make for either lunch or dinner.

You will need 3 oz. of pepper jack, 2.5 oz. of grilled chicken breast, ½ of an avocado thinly sliced, 1 tsp. of chopped jalapeno, one low carb tortilla, ¼ tsp. of dried basil, ¼ tsp. of crushed red pepper, ¼ tsp. of garlic powder and ¼ tsp. of salt.

First, grill the chicken with the spices and then chop into small pieces. Put the tortilla in a frying pan over medium heat to get it warm and toasty, this takes about two minutes. Flip it over and spread the pepper jack on top, leaving some room around the edges like a pizza. Add the chicken, avocado and jalapeno. Then, fold the wrap so that it’s a half moon shape and flatten with a spatula. Once the tortilla is browned, remove from the pan and cut into three pieces.

Chicken Taquitos

Taquitos are a crunchy fried meal that makes perfect use of low carb tortillas.

Gather 10-12 tortillas, 2 cups of shredded chicken, ½ cup of plain non-fat Greek yogurt, ½ cup of salsa verde, juice from one lime, 3 tsp. of taco seasoning, sea salt, 3 tbsp. of fresh cilantro and 1 cup of shredded cheese.

Preheat your oven to 425F. Place tin foil on a rimmed baking sheet and spray with non-stick spray. Whisk the Greek yogurt, salsa verde, lime juice and taco seasoning in a bowl. Add the cilantro, chicken and cheese. Now, it’s time to make the taquitos. Place ¼ cup of the mixture inside each tortilla and roll them tightly. Line the baking sheet with the taquitos, ensuring they are seam side down. Spray the top of them with cooking spray and add some sea salt across the top. Bake for 15-20 minutes.

Roast Beef and Cheddar Wrap

Beef lovers will love this hearty wrap that’s low in carbs. With this recipe, make sure you use low carb versions of the condiments.

The ingredients you’ll need include ½ tbsp. of unsweetened ketchup, ½ tbsp. of mayonnaise, 1/3 tbsp. of horseradish, one Romaine lettuce leaf, two slices of red onion, three slices of tomatoes, seven banana pepper rings, 3 oz. of boneless cooked roast beef, one slice of cheddar cheese and one low carb tortilla.

Combine the ketchup, mayonnaise and horseradish. Then, spread the mixture on top of the tortilla and season with salt and pepper. Add the lettuce, tomatoes, onion, banana peppers, roast beef and cheese. Roll and cut in half on an angle.

Nut Butter Wrap

This simple recipe is great for a quick and satisfying lunch or as a great mid-afternoon snack.

All you need is one low carb tortilla, 2 tbsp. of your favourite nut butter and a pinch of hemp hearts. You can add a low carb vegetable or fruit to it, if you’d like. The light flavour and crunch of cucumber tends to work nicely.

To assemble, just lay the tortilla flat, spread the nut butter and sprinkle the hemp hearts on top. Then just roll and eat.

Turkey Guacamole Wrap

This recipe puts a low carb spin on a popular wrap.

The ingredients are one small avocado pitted and peeled, 1 tsp. of lime juice, ¼ tsp. of minced garlic, 1/8 tsp. of hot sauce, two low carb tortillas at room temperature, ¼ lb. of sliced turkey, ½ cup of chopped red onion and 1 cup of torn romaine.

Place all the ingredients besides the turkey, lettuce and onion in a food processor and blend to make the guacamole. Place it on top of the tortilla. Next, lay the turkey and lettuce on top and place the onions on top of them. Roll until they are nice and secure and then dig in.

Mexican Shredded Beef Wraps

This is a low carb take on a delicious Mexican beef wrap.

The ingredients are one small onion finely chopped, one jalapeno pepper seeded and minced, three garlic cloves, 2-3 lb of boneless beef chuck roast, ½ tsp. of salt, ½ tsp. of pepper, 8 oz. of tomato sauce, ¼ cup of lime juice, 1 tbsp. of chili powder, 1 tsp. of ground cumin, ¼ tsp. of cayenne pepper and six low carb tortillas.

Get out your slow cooker and place the onion, jalapeno and garlic inside. Season the roast with salt and pepper and place on top of the vegetables. In a bowl, combine the tomato sauce, lime juice, chili powder, cumin and cayenne. Pour over the roast and vegetables.

Cover and cook on low for 6-8 hours, making sure the meat is tender. Take the roast out and let it cool. Shred with a couple of forks and place back inside the slow cooker. Serve on top of the tortillas with your low carb toppings of choice.

Shop for Ingredients

Stock up on all the best tortillas, bread, bagels and rolls at the Low Carb Grocery.


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instant pot low carb recipes

Instant Pot – Low Carb Recipes

Get to Know the Instant Pot – What Are They & How do They Work?

Pressure cookers, slow cookers and crock pots have been a kitchen mainstay for decades. Many households rely on them to prepare hearty meals without supervision or interference. The idea is simple: toss your ingredients in a pot, place the lid on top, seal it, choose a setting and the food will cook to perfection based on the selected function.

So, what exactly is The Instant Pot and what does it offer low carb eaters? Let’s look at what features have made the Instant Pot popular, and explore some of the benefits to busy people who are looking to maintain a healthy diet. Additionally, we’ll offer some delicious recipes that you should immediately include in your weekly meal plan.


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What is the Instant Pot?

This kitchen appliance is categorized as a multi-cooker, and it offers impressive versatility. This machine provides similar functions to a slow cooker, rice cooker and steamer. There’s no stove required and by replacing several appliances you save money and time in addition to counter and/or storage space.

You might have trouble believing that one appliance can cook a roast, steam rice and make yogurt but that’s exactly what the Instant Pot does.

The different types of Instant Pots, include:

  • Instant Pot Max
  • Instant Pot Duo
  • Instant Pot Duo Plus
  • Instant Pot Nova
  • Instant Pot Nova Plus
  • Instant Pot Smart Bluetooth
  • Instant Pot Lux
  • Instant Pot Ultra

Any of these Instant Pots will let you make meals that you once considered to be too time consuming.

How Does it Work?

The Instant Pot is programmable with presets that vary based on the model. The basic programs, include:

  • Pressure cooking (high or low pressure)
  • Slow cooking
  • Rice cooking
  • Sauté/Browning
  • Yogurt mode
  • Warmer
  • Additional options include egg maker, cake maker and even sterilizer.

The Instant Pot is better than a slow cooker because it cooks food with an airtight seal. It has three major components: the outer pot, the inner pot and the lid. These three work in conjunction to not only cook but to enable rapid cooking times via high temperatures and high pressure. You can choose a setting or a built-in program (Soup/Broth, Bean/Chili, Porridge, etc.) via the control panel.

Each individual function works as expected. This means the pressure cooker function would work like a standard pressure cooker by boiling the water up to the appropriate temperature to cook food thoroughly and faster.

We recommend following the instructions for the specific function you are planning to use.

Features 

The Instant Pot is designed with features that make it easy-to-use and perform to a high standard. Some of the more notable features, include:

  • Dual pressure settings for flexible cooking
  • Durable stainless steel inner pot
  • Brushed stainless steel exterior
  • Dishwasher safe
  • 1000 Watts
  • Capacity of 5.67 litres
  • Most come with steam rack with handles, recipe booklet, serving spoon, soup spoon and measuring cup

Furthermore, this appliance is safe, dependable and makes cooking more convenient.

Read some of the Instant Pot reviews for the 6-qt Instant Pot Duo.

Low Carb Instant Pot Recipes

The Instant Pot wasn’t solely manufactured to cook low carb meals nor will it reduce an ingredient’s carb count. What it does do is make it more fun to stay in and eat healthy meals by removing much of the labour and letting you use impressive cooking techniques that enhance flavour and texture.

Here are a couple low carb recipes to help break-in your new Instant Pot.

Keto Beef Stroganoff

This hearty, rich meal is low carb and perfect for a fall or winter evening in with the family. It only takes 30 minutes to cook, and you can make enough for leftovers the next day.

Gather this list of ingredients: one yellow onion sliced and quartered, two garlic cloves crushed, two slices of bacon, 500g of stewing beef cubed, 1 tsp. of smoked paprika, 3 tbsp. of tomato paste, 250g of mushrooms quartered, 250 ml of beef stock and a dollop of sour cream.

Pour oil into the Instant Pot dish. Press the sauté function and add onion, garlic and bacon. Let everything fry until it is cooked. Be careful that the ingredients don’t brown. Add the beef and let it cook until it browns all over. Next, add the elements that will season and inject flavour: mushrooms, paprika, beef broth and tomato paste. Give it a good stir then place the lid on top and make sure it is sealed.

Cook on high pressure for 30 minutes and then use the release valve so that the pressure from inside the pot can escape. Once it’s plated, top with sour cream.

To keep it low carb you can serve this stroganoff on top of a bed of mashed cauliflower, pureed parsnips, or try with more traditional reduced carb fettucine noodles like the Carb Nada egg fettucine noodles.

Taco Soup

This soup is great for most low carb diets and for people who love Mexican flavours.

There are quite a few ingredients but it’s worth it to create that delicate balance. You need 1 lb. of chicken breasts, ½ cup of diced onion, 4 cloves of garlic minced, 1 tbsp. of chipotles in adobo sauce minced, 1 tbsp. of cumin, ½ tsp. of chili powder, ½ tsp. of paprika, ½ tsp. of salt, 2 tbsp. of lemon juice, 2 cups of chicken broth, 8 oz. of cream cheese and ½ cup of chopped cilantro.

To make, fill your Instant Pot with the chicken, onion, garlic, chipotles, cumin, chili powder, paprika, salt, lemon juice and chicken broth. Add the cover so that the seal is airtight and then cook on high pressure for 18 to 20 minutes. Let the pressure release naturally, this will take about 10 minutes, and then remove the lid. It’s important to not remove the lid before it’s ready.

Take the chicken breasts out of the pot and shred each one. Next, change the setting to sauté and introduce the cream cheese to the cooked ingredients. Whisk until it’s melted and everything is thoroughly combined.

Turn the machine off. Add the chicken back to the pot along with the cilantro and then stir for 30 seconds to one minute, then serve immediately.

Frittata

A frittata is an open-faced omelette or crustless quiche. The eggs provide the foundation, and you can add whatever ingredients and toppings you want. Double check that whatever is added does not increase the amount of carbs.

The ingredients list includes, 6 beaten eggs, ½ cup of fresh spinach chopped, ¼ cup of tomato diced, 1 tsp. of sea salt, 1 tsp. of minced onion, ½ tsp. garlic powder and ¼ tsp. of black pepper.

Because of the Instant Pot, making a frittata is super simple. Grease a baking pan that can comfortably rest inside the pot. Something made of springform or glass Pyrex should work. Combine all the ingredients in the pan and cover with foil.

Add one cup of water to the Instant Pot, and then place the pan with the combined ingredients inside. Secure the lid in the sealed position. On the display panel, select the MANUAL/PRESSURE COOK function and set it for 5 minutes.

Once it’s finished, it needs to naturally release the pressure, a process that takes about 10 minutes. Turn the valve to the venting position and take the frittata out so that you can dig in right away!

Get Shopping!

The Instant Pot can change the way you cook and help you stay on the road to healthy eating and living. It’s a wonderful tool to not only help you stick to a low carb diet but to also enjoy the process and to find meals you love.

Create unique, stove-free meals with your Instant Pot. You can purchase one at your local Canadian Tire, and stock up on low carb ingredients at The Low Carb Grocery.


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