All posts by Jeff Fidler

low carb kids lunches for school

Tasty & Easy Low Carb School Lunches

Easy School Lunches – The Low Carb Way

Now that kids are back in school, parents are tasked with preparing and packing nutritious and delicious lunches that won’t get traded for junk food or make its way back home at the end of the day. Luckily, there are a ton of low carb options that your kids will devour.

Here are 10 low carb lunch recipes that don’t take a lot of prep time and are jam-packed with flavour and the things kids tend to love.

With any of the below recipes that call for the use of any nut-based product – be aware of any nut allergy issues at your local school that would prohibit their use.

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Packed Lunch Recipes

Lettuce Wraps

Lettuce wraps are a low carb staple that allow a parent to tailor the ingredients to whatever their kids like. All you need is a large leaf of lettuce, Iceberg or Butterhead work well, and then pick and choose the meat, veggies and cheese that you want. You can fill a bento box with the ingredients and let your kid have fun assembling it, or you can roll the ingredients inside a clean lettuce leaf and secure it with a toothpick so it’ll stay intact until lunchtime.

Try spreading some low carb mayo on the meat or cheese (not the lettuce leaf as it can get messy) or some honey mustard to add some tanginess.

Be mindful as the ingredients you choose could increase the number of carbs per wrap. We recommend, Allegro Original as your cheese component and low carb deli meat like turkey.

If your kids get easily bored, this recipe lets you keep things fresh.

Egg Salad Wrap with Flatout

Egg salad can be low carb by using the right brand of mayo like Walden Farms Amazing Mayo and Flatout Flatbread Original flavour in place of bread or tortilla wraps.

If you’re a tortilla nut, try Mama Lupe’s low carb tortillas, with just 3g of net carbohydrates per tortilla, you won’t find a better wrap out there.

All you need is two large boiled eggs chopped, 1 tsp. of mayo, ½ tsp. of yellow mustard, 1 ½ oz. of turkey bacon, 1 leaf of romaine lettuce and the number of tortillas you need to make the amount of wraps you want.

Making this wrap couldn’t be simpler. First cook the turkey bacon until it’s crispy. Combine the chopped eggs with the mayo and mustard. Add salt and pepper to taste. Flatten the romaine lettuce on the flatbread and then spread the egg mixture. Crumble the turkey bacon over the eggs. Lastly, roll it up and cut it in half.

This lunch is delicious served cold and you can whip up a big enough batch to make wraps for the week.

Cheese and Vegetable Kebabs and Dips

If you want to lower your kids meat intake, you can make cheese and vegetable kebabs that are filling, healthy and yummy. You can use low carb cheeses like cheddar or gouda. Simply cut them into cubes and alternate them on a skewer with vegetables like cherry tomatoes. Don’t over stuff the skewers as you’ll want to leave some room on each end for holding.

You can kick things up a notch by pairing these kebabs with a dip. Walden Farms offers a variety of dips that can elevate a meal. Two of the more popular flavours are French Onion and Ranch. You can also use guacamole or a soft cream cheese. The point is to customize the meal to what you know your kids will eat. Additionally, make sure you use a leak-proof container for the dip.

We recommend avoiding vegetables that are high in carbs or overly starchy.

Ham and Cheese Pinwheels

These pinwheels are perfect for hearty eaters with bigger appetites. To make, place a fresh slice of ham on a clean counter or cutting board and a piece of cheese on top. Roll the ham until it’s nice and tight and then cut it into three pieces. Skewer each piece and try placing them close to each other so that they don’t come undone.

If ham isn’t your kid’s thing, then substitute a low carb meat like turkey. You can also place a thin slice of bell pepper between each pinwheel. This gives a pop of colour and crunch in addition to a flavour that nicely contrasts the meat and cheese.

These pinwheels go great with a mayo-based sauce. Try mixing some mayo with a bit of mustard in a bowl and placing in a container. Because this lunch is a bit on the saltier side, you should consider pairing with some fresh berries. Also, Beanitos make a nice Gluten-Free bean chip that will add some needed crunch.

Fruit Snacks

While not the main component, fruit is a great addition to any packed lunch. It perfectly complements most meat and cheese meals.

You want to choose carefully, though, as all fruit is healthy but not all are low in carbs. A fun thing to do is to gather some fruits like berries, mandarins, avocado, cantaloupe or honeydew and let your kids pick what will be included in their lunch. This can ensure they eat the fruit while letting them have some fun in the process.

Kebabs are still the best way to serve fruit in a packed lunch. Try strawberries cut in half. All you need is a small serving of almond butter for dipping the strawberries and your kids will be all set. Nuts to You Nutt Butter, makes a pure almond butter that is made from only dry-roasted almonds. It’s wheat-free and Kosher.

Some fruits to avoid because they are high in carbs, include bananas, raisins, mango, dates and pears.

Turkey Bacon Lettuce Avocado and Tomato Kebabs

As a high in fat and typically processed meat, bacon isn’t considered a go-to ingredient for a healthy lunch. When accompanied by fresh items like lettuce, avocado and tomato, it can be part of a healthy lunch. Plus, most kids love bacon because it’s salty, smoky and crispy. Substitute turkey bacon if you don’t like pork.

These kebabs are super simple to make. Cook a couple strips of bacon until they’re crispy and then drain on paper towel. Next, cut an avocado into chunks and rip some lettuce into small pieces. Assembly is a snap; all you must do is place the items on a skewer with some cherry tomatoes. Make sure you alternate ingredients so your kids can enjoy the flavour combination as it was meant to be.

Traditionally, a BLT comes with classic mayo but you should try Walden Farms Ranch Mayo. It’s low in carbs and calories and tastes amazing.

Tuna Salad Cucumber Boats

Fans of tuna salad will love this fun creation that’s creamy and crunchy, and lets you ditch the bread in favour of a hollowed-out cucumber. The great thing about this is that it can act as both a lunch entrée or snack.

If you don’t have a tuna salad recipe, we suggest combining 1 4-ounce can of drained tuna, ½ stalk of celery, 2 tbsp of Walden Farms Amazing Mayo, a touch of dried dill and some pepper to taste. To make the cucumber boats, cut a cucumber lengthwise and then cut each half two more times until you have three boats of equal size. Use a knife to remove the seeds, which incidentally creates the hollow centre for the tuna salad.

We recommend overstuffing each boat because some tuna might fall out if you store in a container or get stuck to the saran wrap. You can also use a cucumber vessel for low carb egg salad.

Mini Pizza Muffins

When you think low carb lunch you probably don’t think mini muffins. You can turn muffins into a low carb yet hearty lunch, though, by using pizza ingredients that are popular with kids.

To start, gather 2 cups of JK Gourmet Almond Flour MUFFIN MIX, 3 tbsp. of unflavoured whey protein, 1 tbsp. of pizza seasoning, 1 ½ tsp of baking powder, ½ tsp. of garlic powder, ¼ tsp. of salt, ¼ cup of a low carb cheese like gruyere or romano, two large eggs, 5 tbsp. of melted butter and ¾ cup of almond milk.

To make, preheat your oven to 325F and grease a mini muffin pan. In a bowl, whisk together almond flour, whey protein powder, pizza seasoning, baking powder, garlic powder and salt. Add the cheese as you stir. Next, whisk in the eggs, butter and almond milk until everything is thoroughly incorporated. Fill each muffin cup ¾ of the way. This recipe provides enough batter for an additional batch.

Bake for 17-20 minutes. Remove muffins once they are golden brown and firm. Let them cool for 10 minutes and then transfer to a wire rack so they can completely cool.

Dill Pickle Almonds

Almonds are a great source of protein. You can add more flavour with some dill pickle flavouring. Best of all, this recipe only requires four easy steps.

The ingredients list, includes: one egg white, 3 cups of almonds, 2 tsp. of citric acid, 2 tsp. of salt, 2 tsp. of dried dill, ¾ tsp. of garlic powder and Mrs. Dash Salt-Free Lemon Pepper Seasoning.

Follow these steps to make a delicious batch. It’s easy enough that you can include your kids in the cooking process. Preheat the oven to 350F and line a rimmed baking sheet with parchment paper. Whisk the egg white until it’s a froth. Toss in the almonds and stir until each is well coated. Add the citric acid, dried dill, garlic powder and lemon pepper seasoning. Give it a good toss and bake for 10-12 minutes.

Once they are done, let the entire pan completely cool.

Zucchini and Beet Noodle Salad

If your kids aren’t big fans of meat or cheese, you can try this fresh noodle salad that’s made with zucchini and beets. While you can cut the vegetables into thin ribbons, we recommend only using this recipe if you own a spiralizer. Zucchini and beets have a perfect noodle texture and all you must do is lightly cook them until they are soft.

These noodles are a blank canvass for whatever flavours you want to inject. One idea is to sprinkle them with True Citrus’ Orange Ginger seasoning. If your kids want more than just noodles, add some tempeh, which is a soy product that fits into a low carb lifestyle. It’s easy to cook and you can flavour it with only a dash of your favourite True Lime seasoning.

If you want to spruce it up further, consider adding a handful of cherry tomatoes or some olive oil or even fresh basil.

Shop The Low Carb Grocery Today!

We hope these recipes help make preparing school lunches easier even for the pickiest eaters. Browse through our online store to find great low carb foods to create even more healthy lunches for your kids (and yourself!).

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low carb bowls ideas

Low Carb Noodle, Rice and Salad Bowls

Bring on the Bowls – Amazing Low Carb Noodle, Rice, and Salad Bowls 

Bowls are all the rage. They offer variety and leave room for someone to get creative with their favourite ingredients and, most importantly, they are a great addition to any low carb meal plan.

Making bowls can be a lot of fun and once you lock in on your favourite flavour combination, you’ll discover a bevy of amazing meals, most of which also make for great leftovers.

Let’s jump right in and introduce you to some wonderful bowl recipes made with a base of either noodles, rice or salad.

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Noodle Bowls

If you love slurping wet and flavourful noodles, then give one of these recipes a try. Feel free to choose your favourite type of noodles if it’s low carb.

30-Minute Low Carb Chicken Ramen

Ramen might seem intimidating to make but this recipe makes it super quick and easy without compromising flavour. Additionally, you can make a big batch as the taste only develops over the course of a few days.

The one caveat is that it requires a lot of ingredients but don’t worry, it’s worth it. Gather 1 tbsp. of olive oil, 1 boneless skinless chicken breast sliced, salt and pepper, 2 tsp. of sesame oil, 3 tsp. of minced garlic, 3 tbsp. of soy sauce, 2 tbsp. of chili garlic sauce (only if you want some heat), 4 cups of chicken stock, 8 oz. of shirataki noodles, 2 large eggs boiled peeled and sliced, ½ cup of fresh shitake mushrooms, ½ cup of scallions chopped and ½ cup of shredded carrots.

You can make hearty ramen in only three steps:

Heat olive oil in a medium or large pan. Season the chicken on both sides with salt and pepper and then cook. Once it’s done, remove and set aside in a safe place.

Next, heat the sesame oil in a stock pot. Add the garlic, ginger and soy sauce. Cook until the garlic is fragrant, careful not to burn. Pour in the chicken stock and the chili garlic sauce and then give it a good stir to combine. Once it has reached a boil, cook for an additional five minutes. Lastly, add the noodles and reduce the heat.

Add broth and noodles to a bowl and then top with eggs, mushrooms, carrots and scallions.

Sesame Almond Zoodle Bowl

This unique recipe replaces traditional noodles with zucchini.

To make the zoodles portion, you need: 2 medium zucchinis spiralized, ½ cup of sliced mushrooms, 1 cup of shredded broccoli slaw and 1 tsp. of sesame oil.

For the sauce, gather: ¼ cup of almond butter, 2 tbsp. of soy sauce, 2 tbsp. of sesame oil, ¼ tsp. of garlic powder, 1 tsp. of crushed red pepper flakes, 1 tsp. of erythritol and 2 tbsp. of chopped almonds for garnish.

To make this bowl, all you must do is:

Heat the sesame oil in a large skillet over medium heat. Toss in the shredded broccoli cabbage mix and the mushrooms and sauté until everything starts to soften. Next, make sure your zoodles are dry and then add to the skillet. You want to turn them often so that they cook evenly. The aim is for them to be soft, not soggy, which should take only 3-5 minutes.

Create the sauce by mixing together all the ingredients in a bowl. You want it to be a thin consistency. Portion the zoodles into a bowl and drizzle with your sauce. Give it a good toss with tongs to make sure every strand is coated. Garnish with chopped almonds and red pepper flakes.

Rice Bowls

Fans of rice bowls should check out these hearty, low carb and delectable recipes.

Keto Taco Bowl

This healthy bowl features amazing Mexican flavours, including a homemade taco seasoning that you can make by combining 2 tsp. of chili powder, 1 tsp. of cumin, 1 tsp. of sea salt, ¼ tsp. of black pepper, ½ tsp. of garlic powder, ½ tsp. of onion powder, ¼ tsp. of oregano and ¼ tsp. of paprika.

To prepare the meat, get 1 lbs. of ground beef or turkey, 2 tbsp. of tomato paste and 2 tbsp. of apple cider vinegar. And for the taco bowls, use brown or cauliflower rice, ½ cup of green and red shredded cabbage, ½ cup of grape tomatoes, sliced olives, diced yellow peppers and sliced zucchinis.

In a large nonstick skillet over medium-high heat, cook the ground meat for about 3 minutes, using a spatula to break it into small pieces, about 3 minutes. Add 1 tbsp. of taco seasoning and cook until the meat is done. Stir in the tomato paste and vinegar and cook for another 2 minutes.

Now, all you must do is assemble. Spoon a large heaping of rice into a bowl and top with the meat, shredded cabbage, tomatoes, avocado, peppers and one lime wedge.

Keto Buddha Bowl Recipe

A Buddha bowl is simply a bunch of fresh and delicious ingredients tossed in bowl. This recipe is best served on rice and don’t be scared to get creative.

Get these ingredients together: 1 large avocado sliced, 4 cups of spinach, a small bunch of broccolini, ¼ head of cauliflower processed into rice, ¼ cup of shredded carrots, 2 tbsp. of almond butter, ¼ cup of avocado oil, salt and pepper and 2 tbsp. of cilantro.

For two servings, split the spinach between two bowls. Next, pour the avocado oil into a frying pan and sauté the broccolini for 2-3 minutes on high heat. Be sure to lightly salt and pepper before placing on top of the spinach. Do the same with the cooked rice.

Add the shredded carrots and sliced avocado and garnish with cilantros and splash with a touch of almond butter.
Salad Bowls

Big Mac Bowl

Who doesn’t love a classic Big Mac from MacDonald’s? This keto-friendly version offers all the classic flavours in a tidy bowl.

The ingredients include: 1 lbs. of ground beef, ½ cup of diced onions, 1 cup of shredded cheese, 6 cups of shredded cabbage and 4 mini dill pickles sliced. To whip up a special sauce, mix ½ cup of mayonnaise, 4 tbsp. of dill pickle relish, 2 tbsp. of yellow mustard, 1 tsp. of white wine vinegar, 1 tsp. of paprika, 1 tsp. of onion powder and 1 tsp. of garlic powder.

Start by cooking the beef in a skillet over medium-high heat. Just before it’s cooked through, add the onions and sauté both until the beef is done and the onions are translucent. Drain the grease, season with salt and pepper and set aside.

Using the same skillet, add a touch of olive oil and the shredded cabbage. Cook until the cabbage is soft and sprinkle with salt and pepper before it finishes cooking.

To make four servings, evenly divide the cabbage between the bowls and top with equal portions of ground beef. Next, top with shredded cheese and pickle slices. Drizzle with as much special sauce as you want.

Best of all, you won’t have to wait at the drive-thru to enjoy this American classic.

Get Cooking Today!

Creating delicious and healthy low carb bowls is easy, and this collection of recipes are a great way to change up your meal plan while staying on a nutritious track.

Make great low carb bowls with these recipes and ingredients available online at The Low Carb Grocery – your source for fresh, healthy low carb and keto friendly food. Or, pop into one of our locations in the Toronto, Ontario, and Burnaby, B.C. brick & mortar locations today.

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low carb breads superflax and superawesome

SuperFlax & SuperAwesome Breads – Two Great Low Carb Breads

Exploring SuperFlax and SuperAwesome Low Carb Breads

If you’re on a low carb diet, then you’ve probably noticed the lack of quality bread options. Even though you’re eating healthy, you still deserve to enjoy bread with a perfect crust and soft centre.

Bakers Deluxe is a popular brand that offers two delicious low carb bread options, SuperFlax and SuperAwesome. These breads are unique, yummy and can help you enjoy a lot of recipes that feature bread.

Let’s review what makes SuperFlax and SuperAwesome such great choices. Additionally, we’ll offer some recipe ideas that you will absolutely love!

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Bakers Deluxe

Bread has been a staple of our diets for thousands of years and most people eat it every day. For those looking to replace bread and buns that contain refined wheat and carbs, they often turn to lettuce leaves, steamed collard greens, cabbage, nori sheets and Portobello mushrooms. While these can work, they aren’t always as satisfying, especially for sandwich lovers. You need a bread alternative that will keep you on the low carb straight and narrow.

Two common options are:

  • Ezekiel bread, which contains unaltered grains. The traditional ingredients include, barley, spelt, lentils and soybeans. This bread does contain wheat but only those that sprout prior to the milling process, which conceivably generates carbs that have less of a detrimental impact on our blood sugar.
  • Cloud bread, which is full of proteins and is often used as an English muffin replacement. The main ingredients are eggs, cream cheese and sea salt.

While popular, these two aren’t exactly universally beloved for their flavour or texture.

SuperFlax and SuperAwesome 

Bakers Deluxe bread products have several unique features that let you keep bread as part of your diet.

Here are three benefits to consider:

  • They are chock-full of protein, flax oil and fibre.
  • They are stable at room temperature for around 10 days. To keep for longer, you must store at a cool temperature.
  • Each helps you feel full for longer compared to other low carb breads.

The nutritional information for SuperFlax bread breaks down per slice as:

  • Fat: 3g
  • Trans Fat: 0g
  • Carbs: 6g
  • Fibre: 5g
  • Protein 12g

The nutritional information for SuperAwesome bread breaks down per slice as:

  • Fat: 2g
  • Trans Fat: 0g
  • Carbs: 10g
  • Protein 10g 

The uniqueness of these breads isn’t just that they are low carb and nutritious. It’s that they have the taste and texture of a high-quality bread.

Match with Low Carb Spreads

These breads aren’t just great for sandwiches. With the right low carb spread, you can even enjoy them on their own.  We recommend pairing a toasted slice of SuperFlax or SuperAwesome with one of these spreads that we regularly carry:

E.D. Smith

Jok ‘N’Al

La Nouba

Nature’s Hollow



Walden Farms

Browse through the products and see what will become your new favorite.


Discover why these breads are so great by testing them out in some of our favourite recipes. The idea is to take classic sandwiches and offer a low carb spin courtesy of Bakers Deluxe.

Turkey Avocado Club

The high-protein combination of turkey, avocado and bacon is irresistible and we recommend using SuperFlax bread instead of the 90-second Keto bread to make it come alive with flavour.

In addition to bread, the ingredients list includes, 1.5 tbsp. of mayonnaise, 1 slice of aged cheddar cheese, 2 slices of bacon, ¼ avocado sliced and 60 grams of turkey.

The only cooking involved is to crisp the bacon in a skillet over medium heat. The next step is to assemble the sandwich by first spreading mayo on both sides of the bread. On the slice you designate as the bottom bread, lay the cheese on top of the mayo. In order: add the turkey, avocado, bacon and place the top slice of bread on top.

You can enjoy right away or grill for an additional 2-3 minutes per side. Either way, it’s delicious.

Hot Chicken Sandwiches

Hot sandwich lovers will enjoy this recipe.  You can also substitute turkey for chicken if that’s more your thing.

For the sandwich, gather 4 cups of shredded warm cooked chicken, 12 slices of SuperAwesome bread and 1 can of peas, drained.

Making the hot chicken sauce is a little more complicated. You need 6 tbsp. of butter, ½ cup of flour, 1 tsp. of dry mustard, 1 tsp. of chili powder, ¼ tsp. of paprika, a sprinkle of cayenne, 4 cups of beef broth, 1 tbsp. of ketchup, 1 tsp. of Worcestershire sauce, ½ tsp. of onion salt and a bit of salt and pepper.

Create the sauce by melting the butter in a saucepan. Add the flour and cook for 3 minutes, stirring often. Add the spices and cook for an additional 1 minute. Add the remaining ingredients and whisk until it reaches a boil. The last step is to simmer for about 10 minutes, during which time you can adjust the seasoning.

Time to make the sandwich! Divide the chicken among the slices of bread. Pour the sauce over the chicken and top with the remaining bread. Add a spoonful of peas over each sandwich.

Waldorf Chicken Salad Sandwiches

This recipe is an exciting update on the boring ol’ chicken salad recipe that diners have been slinging for decades. The inclusion of grapes, walnuts and apple give it a touch of sweetness and by using SuperFlax or SuperAwesome you can make it a key part of your low carb diet.

Follow this list to get everything you need: 2 whole chickens about 3-4 lbs. each, olive oil, salt and pepper, 1/3 cup of mayonnaise, 1 cup of sliced green grapes, 1 cup of chopped walnuts, 4 ribs of chopped celery, 1 peeled and chopped green apple, juice of 1 lemon, a handful of chopped chives, butter lettuce and the bread of your choice.

Preheat your oven to 400F. Place the chickens on a rimmed baking sheet, season with salt and pepper and drizzle them with olive oil. Roast the chickens until their internal temperature reads 160F (taken between the breast and thigh). This should talk roughly 1 hour. Once they are cooled, use two forks to separate the meat from the bone and shred.

In a bowl, combine the shredded chicken, mayonnaise, grapes, walnuts, celery, apples, chives, lemon juice and generous pinches of salt and pepper. Mix well.

Lastly, assemble the sandwiches by stuffing the lettuce with the chicken salad. Next, place the lettuce between two slices of bread and repeat until all your sandwiches are made.

Blackened Chicken Sandwich

This Cajun-inspired sandwich has mouthwatering flavours and is hearty enough for dinner.

The ingredients include, 2 boneless, skinless chicken breasts, 1 tbsp. of blackened seasoning, 2 tbsp. of unsalted butter, 8 slices of SuperFlax or SuperAwesome bread, 4-6 tbsp. of almond butter and 4 tbsp. of red pepper jam.

Coat both sides of the chicken breast with the blackened spice, and then heat the butter in a cast-iron skillet. You want to start by cooking the chicken only halfway, roughly 5 minutes. Flip and repeat until the centre is white, another 5-6 minutes. Let the chicken rest before cutting it into thick pieces.

Once the bread is toasted, spread 1 to 1 ½ tbsp. of almond butter on one side of each slice. Next, spread the pepper jam on the other slices of bread. Divide the chicken in even portions among the slices with the almond butter and top with the pepper jam slice.

Explore a World of Amazing Low Carb Products

We hope these sandwich recipes inspire you to check out SuperFlax and SuperAwesome breads – get back into enjoying bread again with these great products. 

Shop all of the Bakers Deluxe products and a world of other unique, high quality low carb products today at The Low Carb Grocery.

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keto lunch recipe ideas

Keto Take To Work Lunch Recipes

Top 10 Keto Take to Work Recipe Meal Ideas

Low carb diets like Keto or Atkins require a strict commitment. This means only wavering during a strategically placed cheat day and making sure you don’t give into mid-day cravings.

Let’s be honest, after a stressful morning, it’s easy to give in and eat a heavy lunch that’s high in carbs. But with the right recipes and ingredients, you can stick to your diet and enjoy satisfying meals that are easy to prepare in advance.

Let’s begin by providing some insight into a proper keto diet. Then, we’ll introduce you to 10 of our favourite low carb recipes so you can get cooking!

The Keto Diet

The ketogenic diet is a low carb and high fat diet that has grown in popularity over the years. Studies suggest that it can help people lose weight, improve their overall health and provide certain preventive measures against epilepsy, diabetes and Alzheimer’s.

There are several types of keto diets:

  • Standard ketogenic diet
  • Cyclical ketogenic diet
  • Targeted ketogenic diet
  • High-Protein ketogenic diet

Regardless of which type you choose, many find lunch to be the hardest meal with respect to low carb options.

Keto Lunch Recipes

Here are some amazing recipes you can take to work with you. Be sure to properly label it so that a sneaky co-worker doesn’t “accidentally” eat it.

Best of all is that some of these recipes don’t even require cooking.

Bento-Style Lunches

For these lunches, you might want to invest in a bento-style lunchbox. These sturdy containers allow you to separate components and create meals that feature a variety of foods.

Turkey-Cheddar Roll-Ups

Replace tortillas with turkey slices to keep carbs in check. Simply wrap a slice of cheddar cheese inside a rolled-up piece of turkey. If this is a lunch you want to eat multiple times a week than switch up the low carb cheeses to keep things interesting.

Consider a sliced avocado, almonds and a berry of your choice as the sides.

Pepperoni Picnic Box

To enjoy this lunch at work, pack as many pepperoni slices as you want with celery sticks and cheddar cheese. You can include a low carb ranch dressing for your celery sticks.

It’s incredibly healthy and surprisingly hearty.

Hard-Boiled Egg Snack Plate

Fans of the rich and hearty hard-boiled egg will love this lunch. Cook two hard-boiled eggs, slice them in half and enjoy with cucumber slices and cheddar cheese. You can also add some homemade guacamole to the mix.

Smoked Salmon and Cream Cheese Roll-Ups

Spread cream cheese on some laid out stripes of smoked salmon, and then roll to make pinwheels. Next, toss some lightly cooked zucchini noodles with lemon juice and olive oil. Add a side of grape tomatoes and you’re good to go!

Hot Smoked Salmon

If you prefer hot smoked salmon, then this recipe should fit nicely into your weekly meal plan. The nice thing about this lunch is that hot smoked salmon flakes nicely into big chunks, making it easy to eat. For the sides, we recommend roasted broccoli, blueberries and a couple handful of almonds.

Keto Salads and Bowls

If bento boxes aren’t your thing, then try some of these salad and bowl recipes that are ideal low carb, high protein lunches.

Loaded Cauliflower Casserole

Think of this as keto-friendly potato skins with the only difference being the replacement of potato with cauliflower. Trust us, it’s as delicious and satisfying as anything you can order in a pub.

Gather 8 slices of bacon, 1 head of cauliflower, ½ cup of sour cream, ½ cup of mayonnaise, 1 tbsp. of ranch seasoning, 1 cup of shredded Colby and Monterey Jack cheese, 1 cup of cheddar cheese and 6 tbsp. of chopped chives (divided into two portions).

Preheat your oven to 370F and grease or oil a baking sheet. The first step is to fry bacon until it is crispy and naturally crumbles. Next, steam the cauliflower until it comes apart, which takes about 15-20 minutes. Combine the sour cream, mayonnaise, ranch seasoning and black pepper. Toss in the steamed cauliflower, half the bacon, the cheddar cheese and 3 tbsp. of the chives. Mix thoroughly, then transfer to the baking dish and top with the Colby and Monterey Jack cheese. The last step is to add the remaining bacon.

Cover and bake for 20 minutes. Once it’s ready, remove the foil and bake for another 5-10 minutes until the cheese is nicely melted and bubbly. Garnish with the rest of the chives and enjoy!

Antipasto Salad with Italian Dressing

Lunch should be simple since most people don’t have a full hour to sit down and eat. For this recipe, all you need is 1 large head of chopped romaine, 4 oz. of prosciutto cut into strips, 4 oz. of pepperoni cubed, ½ cup of sliced artichoke hearts, ½ cup of black and green olives (mixed however you want), ½ cup of hot or sweet peppers.

To make an Italian dressing, which is really just a vinaigrette, gather 1 tbsp. of Italian flat parsley, 1 tsp. of dried oregano, 1 minced garlic clove, ½ tsp. of sea salt, ¼ tsp. of fresh cracked black pepper, ¼ cup of red wine vinegar and ¾ cup of extra virgin olive oil.

Now, just combine all the ingredients and toss with the dressing.

Ahi Tuna and Citrus Poke Bowl

If you love sushi, then you’ll love this deconstructed salmon roll that packs a ton of flavour. Head down to the fish market and buy an 8 oz. yellow fin tuna. Ask the person at the fish counter for a cut that’s at a quality and freshness to eat raw.

The other ingredients, include: 1 tbsp. of coconut aminos, 5 sprigs of cilantro, ½ Haas avocado, 2 tbsp. of sesame oil, 1 tbsp. of sesame seeds, ¼ cup of pili nuts, ¼ rube red grapefruit and 1 tsp. of sea salt.

To start, chop the tuna into ¼ inch cubes and place in a bowl. Add the coconut aminos, sesame oil, salt and combine. Slice the grapefruit into sections, mince the cilantro, chop the pili nuts, dice the avocado and add everything to the tuna mixture. Lightly toss as to not destroy the tuna and avocado and garnish with sesame seeds.

Keto Eggroll in a Bowl

This dish is an unbelievable way for keto fans to enjoy some delicious Asian-American flavours. All you need is 1 lbs. of ground pork, 1 thinly sliced head of cabbage, ½ thinly sliced medium onion, 1 tbsp. of sesame oil, ¼ cup of liquid aminos (replacing soy sauce), 1 minced garlic clove, 1 tsp. of ground ginger, 2 tbsp. of chicken broth, 2 stalks of green onion and salt and pepper.

Start by browning the ground pork in a large pan over medium heat. Next, add the sesame oil and the onion to the pan. It’s time to mix the liquid aminos, garlic and ground ginger together in a bowl. Add to the pan once the onions have completely browned. Toss the cabbage into the pan and make sure all the vegetables are coated in the sauce. Pour in the chicken broth and give it a good stir. Now, all you must do is continue cooking for three minutes, making sure you stir often.

Garnish with as much salt, pepper and green onions as you’d like.

Cobb Egg Salad

Cobb salad is a keto staple as it offers hearty ingredients that are high in protein. You can enjoy this version of egg salad on a low carb bun or as a salad to really keep the carb count low.

All you need is 6 large hard boiled and peeled eggs, 4 strips of bacon cooked and chopped, ¼ cup of diced grape tomatoes, ¼ cup of arugula, ¼ cup of shredded cheddar cheese, ¼ cup of crumbled blue cheese, 6 tbsp. of mayonnaise and 2 tsp. of dry ranch dressing mix.

Simply chop the eggs and toss them in a bowl. Add the other ingredients and stir until everything is combined.

While you can get creative with ingredients, we recommend not substituting cherry tomatoes for grape tomatoes as this will increase the number of carbs.

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Eat healthy at work with these keto lunch recipes that are both filling and delicious.

Browse our massive inventory of nutritious low carb ingredients that can help you prepare these and tons of other amazing keto friendly meals with ease.

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peanut butter and chocolate recipes

Peanut Butter and Chocolate Recipes – The Low Carb Way

Fantastic Low Carb Recipes for Peanut Butter and Chocolate Lovers

There are very few flavour combinations that has more ardent fans than peanut butter and chocolate. The creamy nuttiness of peanut butter perfectly complements chocolate’s sweetness. Together, they contribute to some delicious and memorable desserts.

Let’s get started and introduce you to some low carb recipes featuring peanut butter and chocolate. We’ll offer a few that are on the more complex side for experienced bakers and a couple that are quick and easy to make. Either way, you’ll be enjoying some peanut butter and chocolate treats in no time!

Decadent Low Carb Recipes

Chocolate Peanut Butter Fat Bars

This high fat and low carb treat is a total dream for those with a sweet tooth. You only need five ingredients: 1 cup of all-natural peanut butter (drippy), 1/3 cup of melted coconut oil, ¼ cup of unsweetened cocoa powder, ¼ tsp. of stevia and a pinch of salt.

To make, fill a cupcake tin with mini cupcake liners. Next, add peanut butter and melted coconut oil to a bowl and mix. Then, add cocoa powder and stevia and thoroughly combine all the ingredients. Using a teaspoon, scoop 3 large teaspoons of the mixture into each tin compartment (it should make about 24 fat bombs). Be sure to sprinkle some sea salt on top.

Now, put the tin in the freezer for 1-2 hours. If they haven’t set after two hours, then leave for a bit longer.

The great thing about this recipe—besides the fact that it’s awesome—is that they can be stored in the freezer for up to three months.

Chocolate Peanut Butter Molten Lava Cake

Molten lava cake is beloved for its gooey centre that oozes warm liquid goodness, which in this case is savoury peanut butter.

Gather ¼ cup of butter, 1 oz. of unsweetened chopped chocolate, 3 tbsp. of swerve sweetener, 1 large egg, 1 large egg yolk, 3 tbsp. of almond flour, ¼ tsp. of vanilla extract, 2 tbsp. of peanut butter and salt.

Begin by preheating the oven to 375F and grease three ramekins and then lightly dust with cocoa powder. Melt butter and chocolate in the same bowl and then whisk until smooth.

Next, whisk in the almond flour, vanilla extract and salt until everything is incorporated. Divide roughly 2/3 of the batter between the ramekins, making sure you completely cover the bottom. Add peanut butter to each one and cover with the remaining batter. Bake for 10-12 minutes until you notice the edges of the cakes are set but it’s still jiggly in the middle.

Don’t forget to let it cool for up to 10 minutes and to only remove by running a sharp knife along the edges and then flip onto a plate.

Peanut Butter Chocolate Chip Blondies

A blondie is a popular dessert bar. It looks like a brownie but it uses vanilla and brown sugar instead of cocoa, giving it a lighter tone. If this sounds intriguing, then give this recipe a try.

The ingredients include: 1 cup of almond flour, ½ tsp. of baking soda, ¼ tsp. of salt, ½ cup of peanut butter, ¼ cup of softened butter, ½ cup of Swerve sweetener, 2 large eggs, 1 tsp. of vanilla extract, ¼ tsp. of liquid stevia extract and ½ cup of sugar-free chocolate chips.

Preheat the oven to 325F and grease an 8×8 square baking pan. In a bowl, whisk almond flour, baking soda and salt. In another bowl, beat peanut butter, butter and Swerve sweetener until smooth. Next, beat the eggs, vanilla extract and stevia extract into the mixture until everything is combined. Beat in the almond flour and then stir in the chocolate chips.

Spread the mixture into the baking pan and smooth it with a spatula. Bake for 15-20 minutes. One indicator that it’s close to done is that the top will turn light brown.

Remove and let it cool for a minimum of 25 minutes.

Keto Peanut Butter and Chocolate Truffles

Truffles are usually seen as this opulent French dessert that is off-limit to home bakers. This doesn’t have to be the case. They are surprisingly easy to make and great for low carb fans craving a little decadence.

Gather these ingredients for the truffles: 1 cup of natural (sugar-free) chunky peanut butter that’s at room temperature, 1/3 cup of zero carb vanilla protein powder, 1 tsp. of vanilla extract, 2 tbsp. of softened unsalted butter, 3 tbsp. of heavy whipping cream and 1/3 cup of granulated sugar substitute (ideally a powder).

And for the coating, all you need is either 2 tbsp. of unsweetened cocoa powder or 2 squares of cocoa dark chocolate at 85% or more.

Let’s get baking! Begin by whipping together all the ingredients with a mixer or food processor. Roll into 18 one-inch truffles. Before anything else, it’s recommended to chill the unbaked truffles for 5 minutes. Next, roll each one in cocoa powder or drizzle with melted dark chocolate. Store in an airtight container in your refrigerator for up to 10 days.

Seriously, it’s that easy to make low carb truffles.

Simpler Recipes

No Bake Peanut Butter Bars

These low carb peanut butter bars require little effort and you can make a big batch that your friends and family can enjoy all week long.

To make these bars, you need ¾ cup of almond flour, 2 oz. of butter, ¼ Swerve icing sugar style, ½ cup of creamy peanut butter and vanilla extract. For the topping, you will need ½ cup of sugar-free chocolate chips.

Mix all the ingredients in a bowl and then spread into a 6-inch pan. Melt the chocolate chips in a microwave oven for 30 seconds and, once it’s done, give it a good stir. If it’s not melted, microwave in 10 second increments until it gets there. Spread the topping on top of the bar.

Lastly, refrigerate for 1-2 hours until the bars are nice and thick. These not only keep well but actually get better over time as they harden.

Slow Cooker Peanut Butter Swirl Cake

Fans of less rich cakes will love this recipe. And because it uses a slow cooker it’s super easy even for novice bakers.

The ingredients list includes: 2 cups of almond flour, sweetener of your choice that is equal to ¾ cup of sugar, ¼ cup of coconut flour or ½ cup of peanut flour, ¼ cup of unflavoured whey protein powder, 1 tbsp. of baking powder, ¼ tsp. of salt, ¾ cup of melted peanut butter, ½ cup of melted butter, 4 large eggs, 1 tsp. of vanilla extract, ½ cup of water and 2 oz. of melted sugar-free dark chocolate.

Thoroughly grease your 6-quart slow cooker. Whisk together almond flour, coconut flour, whey protein, baking powder and salt. Then, stir in the melted peanut butter, eggs, vanilla extract and water until all these ingredients are combined.

Spread roughly 2/3 of the batter in the slow cooker and on top spoon half of the melted chocolate. Swirl it with a knife and then add the remaining batter and chocolate and swirl again.

Bake on low for 3 ½ to 4 hours, making sure the middle stays a bit under cooked as it will continue to cook from the slow cooker’s residual heat. Once it’s ready, turn off the slow cooker and let the cake cool.

This recipe makes about 12 servings.

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We hope you try one or more of these amazing desserts that highlight the true possibilities of what can happen when you marry these two flavours together.

Don’t forget, you can enjoy the delicious taste of peanut butter and chocolate with these great low carb products.

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lunch gear guide

Lunch Gear Guide – Buy The Right Containers, Utensils & More

Lunch Gear Review – Easy Packing for Work & School Meals

Most weekday nights, parents are preoccupied with making lunch for the next school or camp day, on top of making something for their lunch time meal. Once you’ve decided on what to take, you need to pack it in a way to give it a fighting chance to survive until it’s consumed the next day. This means investing in containers and bags for protection and making sure everyone has the utensils to eat without making a mess.

Stores and online retailers are rife with lunch gear so it can be daunting to find the best products in your price range. You also must know what to look for with respect to safety, features and durability.

Don’t worry, we’re here to help! Let’s first look at what features make a lunch product worthwhile. Next, we’ll review the best lunch containers and bags and review the most impressive utensils. Lastly, we’ll explore a couple of unique products that parents will love and kids won’t be able to destroy.

Features to Look For

The first thing you should do is make a budget so you don’t rack up too high of a bill as you shop for lunch gear. As every parent knows, kids tend to either lose or destroy things so you want to look for value in case you must buy replacement products.

As you shop for the basic lunch necessities, consider the following features:

  • Cold and heat Insulation
  • Multiple compartments
  • Ease of cleaning
  • Durability
  • Weight (remember you have to carry it)
  • Material used – avoid industrial chemicals like BPA

You want to buy the products that offer the most benefits and that you feel comfortable sending out into the world with your kid every day.

Food Containers

Lunch containers keep food safe and fresh until it is time to eat. You want containers that are durable and compartmentalized so you can keep different items separate and secure. The last thing you want is for a juice box to puncture and destroy a sandwich.


Bento boxes are a great model for lunch containers. These containers from Japan offer single-portion compartments, allowing someone to enjoy a full meal made of different components.

The YUMBOX allows you to pack a lunch in the style of a bento box. It’s leak-proof so you can pack yogurt or water without worry.  It comes with a single lid and removable tray. All materials are food-safe, meaning there are no BPAs or phthalates.

Rubbermaid LunchBlox

These durable containers are comprised of modulated and colour-coded containers so you can pack in an organized fashion. Another benefit is that they are stackable so they take up less space in a lunch box or your fridge if you prepare meals the night before.

A Blue Ice freezer pack attaches directly to the containers, keeping food chilled so it doesn’t spoil. This is a great option for when your kids go on field trips and their lunch needs to keep while on a hot bus or out in the sun.

A kit includes one sandwich container, two side containers and one medium Blue Ice freezer pack. All items are microwave and dishwasher safe.

Lunch Bags

Here are some popular lunch bags for students and campers that you should check out.


This lunch container features a durable and sturdy exterior with vibrant designs and an insulated interior with spacious compartments to fit items of different sizes. There is a zippered pocket at the front to separate certain items or to hide a special treat.

This lunch bag allows you to secure a juice box or water bottle in place and a mesh pocket for utensils or napkins or to place used wrappers.

Rubbermaid LunchBlox Lunch Bag

This lunch bag is a far cry from the run-of-the-mill brown paper bag. It’s made to specifically work with the above featured Rubbermaid LunchBlox food containers.

This lightweight bag secures contents with a zip closure and is designed with a comfort-grip handle and removable shoulder strap to make it easy for a kid to carry. Inside, you will find individual compartments for bottles and utensils and a BPA-free liner. Additionally, it is insulated to keep food fresh all day.

L.L. Bean Flip-Top Lunch Box

More rugged kids need a lunch box that can withstand a high level of rigor. Enter the L.L. Bean Flip-top, which comes in a variety of sizes.

It’s made of the same durable material as L.L. Bean book packs and is water-resistant, fully insulated, the lining is easy to clean and it comes in a multitude of colours. This is one lunch box that will survive a day of rambunctious activity.


Every lunch box needs a good set of reusable cutlery for eating everything from pudding to pasta. Here are some popular choices.

Blowholes Biodegradable Paper Straws

To go along with all these excellent reusable containers and bags, we recommend swapping out plastic drinking straws with something much more environmentally friendly. These 100% biodegradable paper straws from are tough, durable, and will last for hours in hot or cold drinks. They’re the perfect way to sip all kinds of beverages without clogging up our oceans and landfills. It’s a simple substitution that you can really feel good about!

Fuel 2 Piece Foldable Cutlery Set

This fork and spoon combo is made of polypropylene and stainless steel. They are compact with the unique ability to fold so that they take up less space and will not break or puncture another item inside a bag. They are also dishwasher safe, which is important because cutlery needs to be thoroughly cleaned after each use.

Kids Bamboo Utensil Set

This environmentally-friendly utensil set is crafted with renewable bamboo that is built to last.  Easy to take wherever your kids go whether it’s school, summer camp, camping or a field trip. Each set includes a fork, knife, spoon, all of which can be kept safe in a nifty carrying case. If your kid is too young to handle a knife, simply remove it from the kit.

The concern with a material like bamboo is that it will get stained by certain foods like blueberries or strawberries or that it will absorb flavours. This product has proven to be stain-proof and maintain its neutral flavour regardless of the foods it encounters.

This set is recommended for kids 18 months and older. It is free of harmful chemicals and is CPSC tested and approved.

Other Cool Gear

Check out some other cool lunch gear that can prevent spills or messes or keep foods like soup or pasta warm until it’s lunchtime.

Drink in the Box

This is a product that most parents don’t even know exists but would find very helpful. This reusable juice box holds liquids without squirting or leaking and makes sure your kids can easily have a sip whenever they need it.

The interior will not grow mold and since it’s reusable there is little impact to the environment.

Thermos Foogo Vacuum Insulated Food Jar

Not every kid likes a peanut butter and jelly sandwich. Some have more refined tastes and will only eat soup or pasta for lunch. This thermos contains vacuum insulation technology that keeps contents cold for up to seven hours or warm for up to five hours.

A product constructed with kids in mind. It’s stainless steel body and interior is durable and can hold up to 10 ounces of food. The rubber lid allows a child or adult to grip it cleanly and open it without much effort. Additionally, it’s super easy to clean and scratch resistant.

Shop for delicious Ingredients

Now you have the information you need to pack a lunch that will keep food safe and either cool or warm so your kids can get the fuel they need.

Once you have the right gear, make sure you have delicious low carb ingredients to make meals your kids will love. Browse our inventory to find wonderful and nutritious lunch items.

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