All posts by Jeff Fidler

st patricks day recipes

St. Patrick’s Day Recipes – The Low Carb Way

Clever, Unique Low Carbohydrate Recipes for St. Paddy Day

March 17th is St. Patrick’s Day, a cultural and religious celebration that has a lot of people feeling Irish.

St. Patrick’s Day comes from patron saint of Ireland, St. Patrick. Saint Patrick was born in Roman Britain way back in the 4th century. St. Patrick was kidnapped when he was 16 and was forced into slavery and taken to Ireland. Fortunately, he was able to escape, only to return on a mission to convert Irish to Christianity. Before his death, he managed to create numerous religious establishments (churches, monasteries), as well as schools.

Stories surround his life, such as how he drove snakes out of Ireland, the use of the shamrock to explain the Trinity. Because of all he did for Ireland, people celebrated his life with religious services and great feasts.

These day’s it’s day typically spent enjoying a green beer at the local pub while dressed in green from head to toe.

To help your celebrations, whatever they may be, we’ve assembled a list of delicious traditional St. Paddy Day recipes. Don’t worry if you’re currently committed to a low carb lifestyle because you can still dig into some Irish-inspired recipes guilt-free.

All of the below recipes are modified to be low carb compliant, while still including delectable ingredients. Hopefully you’ll find one or two that pique your interest!

Low Carb St. Patrick’s Day Inspired Recipes

Please note that some changes have been made to these recipes to ensure they can fit into most low carb diets.

 

Fried Eggs in Green Pepper Rings

This recipe is a great way to start the day or to make as a post-St. Patrick’s Day breakfast.

The best part is all you need is one large bell pepper or two small ones, six eggs and salt and pepper. Don’t forget to use a non-stick pan or non-stick spray so you can remove the eggs with ease.

To make, cut the bell pepper into rings and place them evenly apart on a skillet over medium heat. Crack an egg into each ring and allow it to fill. Sprinkle salt and pepper on each egg to taste.

If you like soft eggs, cook on low for 3-5 minutes. To cook hard eggs, break the yolk and let it spread into the white part and cook for 6-9 minutes. For over easy, carefully flip the egg and green pepper ring in one motion.

 

Corned Beef Hash

Few meals reflect Irish culture as much as a hearty corned beef hash. It’s a beautiful blend of textures and flavours in addition to being easy to make. This low carb version does not skimp on flavour!

Gather 2 tbsp. of olive oil, three garlic cloves minced, 2 cups of riced cauliflower, 1lb. of corned beef diced, four large eggs, 2 tbsp. of Italian flat leaf parsley chopped and ¼ cup of Russian dressing.

Pour the olive oil into a large cast iron skillet over medium heat. Add the garlic and cook until the scent is pronounced. Next, toss the riced cauliflower into the pan and cook until it becomes slightly caramelizes.

Next, add the corned beef to the skillet. Stir it often until it starts to crisp. Take a large spoon and make four holes or wells in the hash. You’ll know they’re deep enough when you can see the bottom of the pan. Crack an egg into each hole and lower the heat a bit. It’s ready once the eggs have cooked.

Sprinkle with parsley and serve with a low carb Russian dressing.

 

Spicy Chicken Sausage and Cabbage Melt

The only thing better—and more Irish—than hash is a cabbage melt. It’s visually appealing and bursting with flavour.

You will need four spicy Italian chicken sausages (choose an organic brand), 1 ½ cups of green cabbage shredded, 1 ½ cups of purple cabbage shredded, 2 tbsp. of coconut oil, two slices of low carb cheese like gouda or Colby Jack and 2 tbsp. of fresh cilantro chopped.

Prepare the sausages by removing the meat from the casings and giving the loose meat a rough chop. Next, chop the cabbage (if not pre-shredded) and add to a large skillet that’s been heated over medium-high heat. Cook until the cabbage is soft, which takes about 7-8 minutes.

Add the sausage meat, stir until everything mixes and let it cook for 8 minutes. Afterwards, top with cheese and cover the entire skillet. Turn off the heat and let it sit for 5 minutes. During this time, steam will cause the cheese to melt and cover the sausage and vegetables. Once it’s ready, top with cilantro and serve immediately.

 

Spinach Shamrock Latte

This alcoholic cold coffee drink is a perfect way to recharge your batteries halfway through the night. Alcoholic beverages don’t have a lot of health benefits but this one is low carb and does share some qualities with a healthy shake.

Of course, you can leave the alcohol out and enjoy it simply as a cold coffee beverage. Additionally, please note that pumpkin contains about 7g of carbs per 100g so make sure it fits into the recommended daily carb intake of your diet.

You will need 1 cup of strong brewed coffee, ¾ cup of coconut milk, ½ cup of pumpkin puree, 2 handfuls of spinach, 2 tbsp. of butter, 2 tbsp. of erythritol, ½ tsp. of vanilla extract, ½ tsp. of cinnamon, ¼ tsp. of ginger, ¼ tsp. of cardamom, ¼ tsp. of allspice, 10 drops of liquid stevia and ice. If you want to make it “Irish” you can include ¼ cup of whiskey or bourbon.

Toss all the ingredients in a blender and blend until everything is incorporated. Once it’s a smooth consistency, serve it cold. To keep it low carb and healthy, skip the garnishes like whipped cream or chocolate shavings.

 

Slow Cooked Corned Beef Brisket and Roasted Cabbage

Use your slow cooker to make this low carb spin on a classic Irish dinner. If you’re hosting guests before going out, this is a great meal to make as it’s easy and crowd-pleasing.

Gather 2 ½ lb. of corned beef brisket, one celery stalk, one daikon radish and 1 cup of chicken or beef stock. For the cabbage, all you need is one head of cabbage, 1 tbsp. of avocado oil and salt and pepper.

Start by adding the roughly chopped celery and daikon to the slow cooker. Pour in the stock and place the corned beef on top of the celery. Cover with the lid, set to low and cook for 6-8 hours.

To make the cabbage, preheat the oven to 450F. Chop the head into eight wedges and spread onto a rimmed baking sheet. Drizzle with the avocado oil and sprinkle as much salt and pepper as you want. Cook for 25-30 minutes flipping halfway through. You want the cabbage to crisp along the edges.

 

Rosemary Lamb Burgers with Pesto

Lamb is a popular Irish protein and rosemary is the perfect herb pairing.

For the burgers, you will need 1 lb. of ground lamb, 1 tsp. of unrefined sea salt, 1 tbsp. of fresh rosemary minced, 1 tbsp. of coconut oil.

For the pesto, get one bunch of fresh basil leaves, ¼ cup of olive oil, 1 tsp. of fresh lemon juice, one garlic clove minced, ¼ tsp. of unrefined sea salt and ¼ cup of hemp or pumpkin seeds.

Lastly, for the garnish, you’ll need the salad greens of your choice, olive oil, white wine vinegar and salt and pepper.

To make, thoroughly mix the lamb, rosemary and salt and then form into patties. Add oil to a skillet on medium-high heat. Cook the patties, flipping them halfway through, until they reach the desired doneness.

Place the basil leaves, olive oil, lemon, garlic and salt into a blender or food processor and blend until everything is smooth. You will need to stop and scrape the sides a few times. Once it’s ready, add the seeds and pulse until it’s the texture of a traditional pesto. Add more salt and lemon if you’d like.

To serve, mix some of the olive oil and white wine vinegar with the salad greens and then season with salt and pepper. Place the burger on top and then finish with the pesto.

 

Celebrate and Get Cooking!

Just because St. Patrick’s Day is about fun and celebration, doesn’t mean you need to cheat on your low carb diet. Enjoy these simple and delicious spin on classics!

Don’t forget to shop our store to find the very best low carb food in Canada that will get you closer to reaching your weight loss and health goals.  Or check out all the articles on cooking and living the low carb lifestyle.

low carb weight loss tips

Helpful Guide To Loose Weight – The Low Carb Way

Losing Weight on a Low Carb Diet
A Basic Guideline and Sample Meal Plan

If you are looking to lose weight, then a low carb diet can help you get there. While setting a weight loss goal and committing to a regimen is great, it is equally important to understand what food to eat, what food to avoid and how to craft a proper meal plan.

Source: Instagram

You can’t just stop eating bread and hope for the best. You need the right tools and information to guide you through the process and to make sure you hit the ground running. Most people who have achieved weight loss via this method can attest to the fact that by seeing results you will be motivated to keep going.

To help you get started or to maintain your momentum, let’s explore how a low carb diet works. We’ll review the basics, offer tips and show you how easy it is to create an exciting and varied meal plan.

How it Works

A lot of popular diets tend to fall into the fad category and prove to be ineffective over time. Low carb diets, on the other hand, are known to help people lose weight if planned and executed properly.

The body uses carbs as its main source of fuel, providing a person with the energy they need to keep their vital systems running. Carbohydrates are a form of calorie-providing macronutrient and are found in many foods and drinks. During digestion, complex carbs break down into simple sugars. By lowering your carb intake, insulin levels decrease and force the body to burn stored fat.

There are several different categories that a carb can belong to:

  • Simple refined (sugar)
  • Simple natural (fructose in fruit)
  • Complex refined (white flour)
  • Complex natural (whole grains)

Each type of carb affects the body in a different manner. For instance, natural complex carbs digest at a slower rate than the other kinds and have less influence on blood sugar.

Essentially, a low carb diet limits the number of carbs a person ingests daily. This might sound unappealing and unappetizing but the good news is that it emphasizes foods that are rich in protein and fat. It allows you to indulge in meats and fishes if they’re not accompanied by starchy sides like rice and potatoes.

Many health advocates recommend that carbs encompass between 45 and 65% of your daily calorie load. This means that if you consume 2,000 calories a day, 900 to 1,300 should be derived from carbs. While there are health benefits to this way of eating, it would be hard to lose weight unless you were burning an exceptional number of calories per day.

While the primary purpose of a low carb diet is to lose weight, it can also reduce the risk of type 2 diabetes and metabolic syndromes like heart disease and strokes.

There are several different types of low carb diets, each with its own rules and restrictions. Do your homework before starting and consult with a doctor or dietician to ensure it’s the right choice for your body and health.

Foods to Avoid

The average low carb diet is based on the principle of ingesting protein-based food (meat, poultry, fish and eggs) and non-starchy fruits and vegetables. These diets tend to limit or even exclude grains, sugary treats, pastas, nuts and seeds in addition to a wide variety of fruits and vegetables.

Some foods that people are encouraged to eat as part of a low carb diet are:

  • Meat
  • Fish
  • Eggs
  • Vegetables that grow above the ground like kale, spinach, cauliflower, broccoli, cabbage and cucumber.
  • Natural fats like butter

Some foods that people on a low carb diet should avoid:

If your goal is to lose weight, knowing what foods to enjoy and which to avoid is the most important factor. By focusing on the “right” foods, you can enjoy delicious meals every day while feeling healthy and full of energy.

Low Carb Dieting Tips

To lose weight, you will want to limit your daily carb intake to somewhere between 20 and 60 grams (under 2 ounces).

Here are some tips to make sure you get the most out of your diet:

Gradually Increase Carbs

In the early stage of your diet, it’s advised to keep your carb intake on the low end of the proposed range. By restricting carbs at the beginning of the process, your body can adjust and you can enjoy positive returns that will motivate you to continue. Additionally, you can increase the carbs over time as a reward.

This system can work for people who have a spotty track record with diets.

Reduce Stress

Another tip is to try to reduce your stress while eating less carbs. Stress is a proven detractor to one’s health and it can prevent the body from functioning at max capacity. Furthermore, stress can increase your hunger and push you toward cheating on your diet in the search for comfort.

If you struggle with stress, as most do, try deep breathing exercises, meditation or including more physical activity in your day whether it’s a long walk, yoga or joining a softball league. Additionally, by reducing the carbs you eat and increasing how often you exercise, you will have a better chance of losing weight.

Eat Real Food

The quality of the food you eat matters. You don’t want to cut down on carbs by eating foods that are filled with preservatives. To get the most out of your diet, eat low carb foods that are fresh, natural and nutritious.

Healthy treats like paleo cookies are fine in moderation but shouldn’t be consumed every day. If you eat enough healthy fats, you should feel full enough that you won’t turn to snacks or experience significant dips or spikes in your blood sugar.

Don’t Exclusively Eat Protein

You can’t entirely replace carbs with only protein. This can create an hormonal imbalance and you will rob your body of many required nutrients. The best formula is to reduce carbs, increase protein and fat but at a rate that is realistic, sustainable and healthy.

Low Carb Meal Plan

Meal planning is a great way to commit to a diet. It’s useful when grocery shopping, can help you stay on budget and ensures that you won’t turn to carbs because you’re scrambling for a quick dinner. From day one of your diet, you should plan, plan, plan.

For every meal, try to make an extra serving. By creating a reserve of leftovers, you will always have meals ready to go and won’t order a pizza when you’re running late.

Here is a sample low carb meal plan. We included some adjustments in parentheses and recommend making further alterations based on your specific low carb diet and preferences. Google low carb meal plans, or check out Pinterest for ideas.

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Enjoy Low Carb Meals Today!

Now that you have a strong idea of how to build and execute a low carb diet, it’s time to get cooking! Check out our inventory to find the best ingredients for your healthy meals.

keto slow cooker meals

Easy Keto Slow Cooker Meals

Incredible Keto Slow Cooker Recipes

A slow cooker is an essential part of any kitchen. Whether you’re cooking for yourself or a family of four, there’s nothing better than coming home to a hot, tender and flavourful meal.

If you’re adhering to a keto diet, then a slow cooker becomes an even more powerful tool at your disposal. It allows you to effectively meal plan, reduces the effort needed to create complex meals and offers some delicious and protein-forward options. All you need are the right keto ingredients and recipes.

Let’s introduce you to a variety of delicious slow cooker recipes. These feature different proteins and flavour profiles and are all keto-friendly.

Recipes

These recipes fit into most carb restrictive diets. We’ve made some adjustments to further reduce the number of carbs without sacrificing flavour. Some ingredients can be swapped with something else, while others can just be skipped, have some fun with this and get creative with whatever your taste buds (and carb restrictions), prefer.

Chicken Cacciatore

This is a hunter-style Italian meal that is quite hearty. It is typically made with chicken but you can substitute that with rabbit if you prefer a gamier protein.

Source: PARKER FEIERBACH

Gather these ingredients: 2 lb. of skin-on and bone-in chicken thighs, kosher salt, black pepper, 8 oz. of baby bella mushrooms sliced, two garlic cloves minced, 28 oz. of crushed tomatoes, ½ cup of chicken broth, 1 tsp. of dried oregano, ¼ tsp. of red pepper flakes, 1/3 cup of capers and 8 oz. of cooked linguine.

Because this is a slow cooker recipe, there are only a few simple steps. To start, season the chicken with salt and pepper and put it in the slow cooker. Then add the peppers, mushrooms, garlic, tomatoes and top with the broth.

Season everything inside the slow cooker with oregano, red pepper flakes, salt and pepper. Lastly, cover and cook on low for 3 to 4 hours. The meal is ready once the chicken is cooked through.

Before serving, remove the chicken and let it rest on a cutting board or plate. Toss the capers into the sauce and give it a good stir.

Skip the linguine, if you’re sticking to a keto compliant diet.

Mongolian Beef

This recipe is protein-forward and lets you enjoy tender beef and Asian flavours.

Source: alldayidreamaboutfood.com

You will need 1 ½ lb. of flank steak, 1/3 cup of Swerve Brown Sugar, ¼ cup of water, ¼ cup of tamari or soy sauce, 2 tbsp. of sesame oil, two garlic cloves minced, ½ tsp. of ground ginger, ¼ tsp. of red pepper flakes and ¼ tsp. of xanthan gum. For garnish, you will need two green onions chopped and sesame seeds.

Prepare the beef by cutting it against the grain as thin as possible. A good tip is to slice the beef while it’s still a bit frozen. Next, place the beef in the slow cooker. In a bowl, whisk together the Swerve, water, tamari or soy sauce, sesame oil, garlic, ginger and the red pepper flakes. Add it to the slow cooker and give it a stir so that the beef is coated. Cook on low for 4 to 6 hours or on high for 2 to 3 hours.

Once the beef is cooked, remove a couple teaspoons of the broth into a bowl. Whisk in the xanthan gum to create a slurry, then pour it back into the slow cooker and give it a stir to ensure everything is incorporated.

Garnish with the green onions and sesame seeds and serve over some cauliflower rice.

Spring Beef Bourguignon

This classic French dish is always a crowd-pleaser with its succulent mix of beef and vegetables in a rich wine gravy.

Source: ETHAN CALABRESE

To make, you will need 4 lb. of beef chuck cubed, 3 tbsp. of extra virgin olive oil, 1 cup of red wine, 1 cup of beef broth, 2 cups of sliced mushrooms, two garlic cloves, three sprigs of fresh thyme, three sprigs of fresh rosemary, as much asparagus as you want and fresh parsley for garnish.

This recipe does involve some cooking prior to using the slow cooker. Heat a large skillet over medium-high heat. Once it’s ready, add the oil and sear the beef on all sides. It should take 3 minutes per side, and you will want to complete this stage in three batches. Between each batch, deglaze the pan with some red wine, reserving the rest, and scrapping all those flavourful bits off the bottom with a wooden spatula. Add the beef and its drippings to the slow cooker.

Pour the broth into the slow cooker and then add the mushrooms, garlic, thyme, rosemary and the remaining red wine. Cook on high for 6-7 hours. It’s ready once the beef can be shredded with a fork. About 30 minutes before serving, take out the herbs and add the asparagus. Cook until the asparagus is soft.

Top with parsley and dig in!

Salmon

For pescatarians or people who like to mix fish into their low carb meal plans, this is one slow cooker recipe to check out.

Source: Delish.com

The ingredients list is simple. Gather 1-2 lb. of skin-on salmon fillet, kosher salt, freshly ground pepper, one lemon cut into rounds, juice of ½ a lemon and 1 ½ cup of low-sodium vegetable broth. For garnish, all you need is 2 tbsp. of fresh dill.

Line the inside of the slow cooker pot with parchment paper. Lay the lemon slices on the bottom and then gently place the salmon on top. Season with salt and pepper and then add the broth and lemon juice. Don’t worry if it looks like you added too much liquid as the pot should be half full. Top with more lemons and cook on low for 2 hours. The salmon should be flaky by the time it is done cooking.

Pork Carnitas

Pork carnitas can be served as tacos or on top of a salad. You can also make it the star of quesadillas, enchiladas, tamales or simply serve it over low carb vegetables. You can choose from a variety of keto-friendly tortillas, including one from Maria and Ricardo.

Source: chefsavvy.com

The ingredients include 1 tbsp. of olive oil, one 4-5 lb. pork shoulder trimmed, one lime juiced, five garlic cloves minced, one 4 oz. can of diced green chiles, 1 cup of chicken broth, three bay leaves, 1 tbsp. of chipotle chili powder, 1 tsp. of pepper, 1 tsp. of salt, 1 tsp. of chili powder, 2 tsp. of cumin, 2 tsp. of oregano and cilantro for garnish.

Heat the olive oil in a pan over high heat. Toss in the pork and cook for 2 minutes per side until it is completely seared. Scoop the pork into the slow cooker. Next, add all the other ingredients on top of the pork and cook on low for 8 hours or on high for 4-5 hours. The dish will be done once the pork is fork tender.

Remove the bay leaves and then the meat and shred it on a cutting board. Make sure you don’t throw away the liquid. Prepare a baking sheet and lay the shredded pork on top and broil for 5 minutes. This will give it a crispy texture.

Once it’s out of the oven, pour ¼ cup of the liquid from the slow cooker on top of the pork and mix it so that the meat is coated. Put the tray back in the oven and broil for another 5 minutes. The meat should be extra crispy and juicy at this point. Before serving, pour another ¼ cup of liquid on the pork and top with cilantro.

You can save the leftovers in an airtight container in your refrigerator for up to three days.

Buy Keto Compliant Foods Online

Check out our inventory of low carb foods to find the best ingredients for your low carb meals. We carry tons of sauces, seasonings and pastas to make your lunches and dinners memorable.

low carb products from joseph bakery

Low Carb Bread Products – Joseph’s Bakery

Joseph’s Bakery – Low Carb Tortillas, Lavash and Pita bread

Being on a low carb diet doesn’t mean you can’t enjoy tacos, wraps, pizza or falafels. It’s about finding the right baked products so you can stick to your diet and eat meals you love without any of the guilt.

Joseph’s Bakery has a line of delicious and popular products that every low carb fan should check out. They make pitas, mini pitas, tortillas and a soft flatbread called lavash. Each is healthy, tasty and can contribute to amazing lunches and dinners.

It’s time to get to know Joseph’s Bakery to learn why it is beloved by so many. Let’s explore this brand to get a better understanding of the taste and nutritional properties of their products. We’ll also help expand your weekly meal plan by introducing you to some delicious recipes featuring Joseph’s Bakery.

About Joseph’s Bakery

Since 1972, Joseph’s Bakery has been introducing pita and other products to North American customers and providing high-quality baked goods for people to create memorable meals.

Joseph’s Bakery was founded by Joseph Boghos in Boston after he immigrated from Syria. He brought with him the recipes and flavours synonymous with his homeland. In his kitchen, he began baking pitas and sharing them with his neighbours who immediately fell in love with their softness and rustic taste. The demand became so great that he started his own bakery. It didn’t take long for his food to develop a loyal following and for grocery stores all over New England to start carrying his products.

Over time, their product line grew to include lavash, tortillas and other savoury baked goods. Each was low carb and made from a variety of healthy grains like whole wheat, flax and oat bran.

Tortillas

Tortillas, also called wraps, are an ideal bread substitute to help people reduce their daily carb intake. They can contribute to quick and satisfying lunches or be made into tortilla chips, replacing pretzels when a salty craving strikes.

Joseph’s Bakery offers a healthy tortilla made with flax, oat bran and whole wheat. In addition to being low carb, they are kosher-friendly and contain zero cholesterol. Per wrap, there is only 2.5g of fat, 12g of total carbs, 4g of fibre and 7g of protein.

Pitas

If you like shawarma or enjoy hummus as a late-night snack, then check out these pitas. They are soft, pliable and contain several ingredients like flax and whole wheat that are known to contribute to heart health.

These pitas are a popular base for homemade pizza. Use a tomato sauce and low carb vegetables to make a filling and satisfying pizza that’s always a healthier option than ordering. Another idea is to simply cut a pita into triangles and pair with your favourite dip like one from Wild Garden.

Joseph’s Bakery also offers mini pitas. These can be used as hamburger buns and are perfect for kids.

Lavash

For those not familiar with lavash, it features the versatility and tenderness of a tortilla. The difference is that it is usually baked in a tandoor. Lavash can be used to make a pizza or to roll into a sandwich filled with your favourite low carb proteins and vegetables.

Additionally, it’s perfect for work or school lunches or to take on the road with you. You’ll find the same healthy ingredients that are in most Joseph’s Bakery products. Per ½ of a lavash, there is 1.5g of fat, 8g of total carbs, 2g of fiber and 6g of protein.

Recipes

Now that you’re more familiar with Joseph’s Bakery, it’s time to learn how to incorporate their products into meals to help you stick to your diet.

Low Carb Tomato Sauce

To make a low carb pita pizza, you need the right tomato sauce as a base. It’s an important ingredient that can determine the overall taste and flavour of your pizza. We recommend this low carb recipe, which allows you to whip up a big batch in no time.

You only need seven ingredients: 1 can of San Marzano-style peeled plum tomatoes, ¼ cup of extra virgin olive oil, 1 tsp. of garlic powder, 1 tsp. of dried basil, 1 tsp. of salt, ½ tsp. of ground black pepper and ½ tsp. of dried oregano.

Making this sauce couldn’t be easier. Simply add the tomatoes and olive oil to a blender and pulse until they are fully incorporated and have a smooth texture. Spoon all of it into a bowl and then add the garlic powder, basil, oregano, salt and pepper. Mix until everything is combined.

Pita Pizza

If you keep the ingredients low carb, you can get creative with your pita pizza. It’s a great meal to make with kids and can also be prepared rather quickly.

This recipe calls for one pita, ¾ of a cup of tomato sauce, 1 tbsp. of extra virgin olive oil, 1 tsp. of red pepper flakes, ½ tsp. of cayenne, 1 tsp. of Italian seasoning, ½ tsp. of basil and 2 oz. of shredded mozzarella. If you choose to include a protein, try using either sliced sausage or low carb meatballs.

Preheat your oven to 425F. While it’s preheating, you can prepare your pita by sprinkling water on it and placing it in the oven for 1-2 minutes. This isn’t necessary but will soften the pita prior to cooking. Add the olive oil, red pepper flakes, cayenne and herbs to the sauce and give it a good mix. Grease a pan with olive oil and rub the pita on the pan to properly oil it.

Now prepare the pizza. Spread the sauce leaving some room for a crust to form. Top with the cheese and then your protein of choice. Add some more red pepper flakes, basil and Italian seasoning and bake for 13-15 minutes.

Make sure to use the right utensil to transfer the pizza from the tray to a plate, and, for ease, only slice it into quarters once it’s on the plate.

Cold Cut Wrap

Like a pita pizza, wraps can be a delicious low carb meal that lets you try new flavours and ingredients. By using the right tortilla, you don’t have to succumb to using lettuce to hold it all together.

There are some popular low carb cold cuts to choose from, including genoa salami, ham, pepperoni and turkey. It’s important to use cold cuts that don’t contain preservatives as you don’t want to undermine your meal’s nutrition. In addition, if you want to include cheese in your wrap, choose one from this list.

To make, simply gather your preferred ingredients. Lay a wrap flat on your counter and start by spreading a bit of sauce down the centre with a spoon. If you want to use mayo, we suggest one from Walden Farms.

Next, add your cold cuts and cheese but be careful not to overstuff. Top with vegetables like roasted peppers, banana peppers and lettuce and roll it tight enough so that it doesn’t fall apart. The last step is to dig in and enjoy.

Try Joseph’s Bakery Today!

Check out Joseph’s Bakery today and learn why it has become a low carb fixture. Be sure to shop our store to find all the low carb foods you need to make delicious meals for breakfast, lunch and dinner.

What Are The Best Low Carb Veggies?

Vegetables That Are Perfect for Your Low Carb Diet

Many people misread the carb count of vegetables, not recognizing the difference between total and net carbs. To maintain your diet, it’s important to understand the true carb count of vegetables, which can be determined by the fiber content.

Vegetables can make the perfect side to pair with a high protein, low carb entrée or as a base for a delicious and nutritious bowl. By understanding a vegetable’s actual carb count, you can plan accordingly.

Let’s explore the carb count and health benefits of 15 vegetables in addition to understanding the impact of fiber on each.

Total vs. Net Carbs

Total carbs refer to the total amount of carbs in a food item. This includes carbs in all its forms, digestible or not. For instance, some vegetables are low in carb and high in fiber, which will increase the number of carbs. In most cases, though, this can be a positive and not make them a poor fit for low carb diets.

Net carbs are the amount of carbs that will be absorbed by your body. If a vegetable has 10g of carbs per serving but 8g of fiber, then it contains 2g of net carbs. The formula is total carbs – indigestible carbs (i.e. fiber) = net carbs.

Most foods are measured in total carbs so it’s up to you to determine the net carbs and to give it the approval for your low carb diet. Ultimately, you need to familiarize yourself with the proper method of carb counting.

Remember, most low carb diets call for under 150g of carbs per day. Make sure you understand the requirements of your diet as some can be quite stringent.

Low Carb Vegetables

Here are some vegetables to consider making a regular part of your low carb diet.

Bell Peppers

Bell peppers have a unique sweetness and are a colourful addition to many Mexican dishes or as a topping on low carb pizza. One cup of chopped red peppers contains 6g of net carbs and 3g of fiber. They also contain anti-inflammatory properties.

Broccoli

Broccoli might not be the coolest vegetable but it’s jam packed with nutritional value. It’s considered a superfood and is safe for regular consumption by low carb dieters. You should eat it raw to keep the nutrition intact.

One cup of raw broccoli has 4g of net carbs and 2g of fiber. Broccoli is also a great source of vitamins C and K.

Asparagus

This tasty vegetable is perfect in the springtime and is a nice pairing for many low carb proteins. It offers 4g of net carbs and 4g of fiber per serving. Furthermore, it is believed to be a protective agent against certain types of cancer.

Zucchini

A popular member of the summer squash family, asparagus has a mild taste, cooks very nicely and provides a nice crunch if not overcooked. Because it’s not a winter squash, it doesn’t feature a tough rind—which can be rich in carbs—so it can be enjoyed guilt-free

Per cup, raw zucchini has 3g of net carbs and 1g of fiber. Additionally, it provides a good dose of vitamin C.

Spinach

Spinach is one of the healthiest leafy greens on the market, which is saying a lot. It’s so healthy, in fact, it is known to promote heart health and reduce the likelihood of ailments like cataracts and macular degeneration.

One cup of cooked spinach consists of 3g of net carbs and 4g of fiber. You can also enjoy other positive health properties like vitamin K.

Kale

The love of kale might seem like a fad brought forth by yoga instructors and dieticians but it’s nutrition is not exaggerated. It’s healthy enough to use as a substitute for many leafy greens that are also high in nutritional value.

Per one cup of raw kale, there are 6g of net carbs and 1g of fiber. It contains vitamin C, which can positively impact one’s immunity and improve skin health. It’s a natural way to slow the appearance of aging.

Avocados

Avocados are awesome. They are creamy and filling and can transform ordinary food into something extraordinary. They are also nutrient-dense featuring vitamin C and potassium and should be included in your Mexican cooking or on top of any salad.

One cup of chopped avocado has 3g of net carbs and a whopping 10g of fiber. The one caveat is that they are high in calories and may not contribute to weight loss as other vegetables would.

Cauliflower

Cauliflower is a versatile vegetable with a mild flavour that can be used as a rice substitute or as a dough.

One cup of raw cauliflower has 2g of net carbs and 3g of fibers. Its vitamins K and C content can help lower the chances of experiencing certain heart diseases.

Lettuce

Lettuce might be the most popular vegetable as it is a common topping for hamburgers and sandwiches and is a foundational ingredient for salads. There are several types of lettuce and each has different health properties. Romaine, for instance, contains vitamins A, C and K.

One cup of lettuce has 1g of net carbs and 1g of fiber. It’s another food that can reduce the risk of heart disease.

Celery

Light in flavour, celery is a great snack or salad topping because of its across-the-board nutritional value.

Per cup of chopped celery, there is 1g of net carbs and 2g of fiber. Its other health properties include vitamin K.

Garlic

Garlic is one of the most potent flavour-boosters to include in your diet and it’s super healthy.

One clove has only 1g of net carbs. People with high blood pressure should consider eating more of it.

Onions

Onions are an amazing vegetable. They are a great way to build flavour, they are delicious whether baked or fried or can even be a nice raw garnish.

A half cup of sliced raw onions has 5g of net carbs and 1g of fiber. They are considered a bit higher in carbs than other vegetables but are usually enjoyed only in small quantities because of their strong flavour.

Eggplant

With its soft centre and unique flavour, eggplant is popular in a lot of cuisines and is hearty enough to enjoy as a main course.

One cup of chopped cooked eggplant has 6g of net carbs and 2g of fiber. It is also believed to contribute to heart and brain health.

Artichokes

Artichokes have an intriguing exterior and need to be prepared properly to be fully enjoyed.

A medium artichoke has 4g of net carbs and 10g of fiber. It’s also known to improve both gut and heart health.

Cabbage

Cabbage can add a nice texture contrast to a lot of dishes or can be used as a wrap to replace dough.

One cup of cabbage has 2g of net carbs and 3g of fiber. You can also benefit from its high vitamins C and K content.

Enjoy Veggies Today!

If you are adhering to a low carb diet, be sure to include a ton of vegetables especially ones that are also high in protein. There are a ton of tasty options to choose from!

Learn more about how to count carbs in our Easy Guide to Carb Counting article, and shop our online low carb food store to find all the products you need to make delicious and healthy meals for breakfast, lunch and dinner.

low carb foods that are high in protein

Low Carb Foods With High Protein

High Protein, Low Carb Food Ideas

A low carb diet doesn’t have to be limiting. There are loads of options, many of which are delicious, high in protein in addition to offering other health benefits.

Food is meant to be enjoyed, right? Well, pairing the right protein with a satisfying side can help maintain your diet and ensure you won’t be dreading your next meal. All you need is the knowledge as to what you can safely include in your weekly low carb meal plan.

Let’s start by introducing you to certain high protein, low carb foods that you should be paying attention to, including meats, fishes, side dishes and even tofu. We’ll also share a few recipes that will get you excited about living the low carb lifestyle.

Meat – Chicken & Turkey, Bison & Venison

Chicken – Free Range, Organic, Premium

Chicken has long been a popular choice among law carb dieters because it’s high in protein and many of its cuts are naturally lean. It’s also versatile and can be made into a healthy chicken salad for lunch or you can roast a whole one and portion it out so that you have dinner for days.

Spend the extra money for organic, free range or other premium types of chicken to ensure you’re not getting chicken that’s injected with antibiotics, hormones, water and food grade bleach. Most of the chicken found in big box grocery stores sell these types of chicken, especially the lower cost meats.

We recommend sprinkling some of Mrs. Dash Salt-Free Lemon Pepper Seasoning especially if you are using boneless skinless breast, which can be a bit light in flavour. Another idea is to cover a nicely roasted piece of chicken with Mayacamas Vegetarian Chicken Flavoured Gravy Mix so that it burst with that classic taste you love.

Check out some other healthy chicken recipes found in the Low Carb Lifestyle blog.

Turkey, Bison and Venison

Turkey, bison and venison are three lean proteins that are high-protein, low carb and often overlooked by people searching for new foods that fit their diet.

While most grocery stores carry turkey, bison and certainly venison, can be tricky to find. Look online before you head out and see who carries it.  As for turkey – all the issues mentioned above in the chicken section apply here, so ask questions if it’s not clear on the packaging.

These proteins must be prepared carefully as to not become dry and chewy. You will want to use the right amount of seasoning and pair with a low carb side that brings out their flavour.

We recommend sprinkling some steak spice one these proteins. Try Hot Mamas No Salt Spice – Ultimate Steak, it can really kick the flavour up a notch.

Check out this article on The Low Carb Lifestyle blog about cooking with Bison – might give you some inspiration!

Eggs – Free Range/Cage Free, Organic

Since eggs are an animal product, we’re going to include them under meat. They are a strong source of protein and amino acids and mix well with other low carb ingredients.

While there’s some debate as to whether free range, cage-free hens produce better eggs – most of us choose these types of eggs because we care about how the animals are treated during the egg production process. So do your homework and try to learn more about the different types of eggs on the market so you can make an educated decision when you’re in the eggs section of your favorite grocery store.

You can simply fry one and place it on top of red meat to add richness or make an omelette featuring such ingredients as bell peppers, mushrooms, spinach, asparagus or avocado. You can even spice it up with a dash of hot sauce. We like this flavour from Hot Mamas.

For a different flavour and to increase the health component of your eggs, try replacing butter or olive oil with Indigo – Organic Refined Coconut Oil.

If you’re into omelettes, then check out this article in the Low Carb Lifestyle blog.

Fish & Seafood

There are a ton of health properties associated with fish and seafood.

Yellowfin tuna, halibut and tilapia are all high in protein and can be enjoyed guilt-free.

Raw Atlantic salmon is also a great option. It contains 20g of protein per 100 grams in addition to a good amount of heart-healthy fats like omage-3 fatty acid, vitamin B-12 and vitamin D3.

Another option is sardines. They might not be everyone’s cup of tea but those who enjoy eating this nutrient-dense fish, can benefit from 25g of protein per 100g in the Atlantic version that is canned in oil.

While pricy – Lobster is a super healthy, a study done by the US Department of Agriculture revealed about one cup of lobster, contained 28 grams of protein, 129 calories, 1 gram of fat and 0 grams of carbohydrates. Lobster is also full of vitamins including:

  • Calcium
  • Vitamin A
  • Iron
  • Copper
  • Zinc
  • Phosphorous
  • Selenium
  • B1

Check out this post on cooking with lobster from the Low Carb Lifestyle blog, some great information here. If you plan on, or are already buying fish and seafood on a regular basis, read this post about choosing fish & seafood, as it provides loads of useful information on making sure you’re getting the best fish & seafood.

Tofu

Vegetarians on a low carb diet can rest assured that they can get much needed protein from tofu. Tofu is also called bean curd and is prepared with soy milk and pressed into blocks. It can be soft or firm and is adept at absorbing different flavours.

They are a nice salad ingredient and go great with a Walden Farms dressing like Asian flavour, balsamic vinaigrette or honey dijon.

Find tasty tofu recipe ideas in this post about using tofu for a low carb diet. It’s got some great information like how to prepare tofu, cooking ides and more.

Side Dishes

There’s no point in enjoying a main that is high in protein and low carb only to undermine it with an unhealthy side like a baked potato smothered in butter, sour cream and cheese.

With respect to side dishes, your choices should start with a low carb vegetable. A few of the better options include:

  • Kale – 0.7g of protein per 1 cup
  • Spinach – 0.9g of protein per 1 cup
  • Broccoli – 3.7g of protein per 1 cup
  • Brussels Sprout – 4g of protein per 1 cup

Don’t worry if the idea of cooked vegetables doesn’t excite you. Mrs. Dash has a line of seasonings that bring out the flavour of vegetables. Flavours include Garlic and HerbLemon Pepper and Table Blend.

If you’re as confused as the next person regarding what vegetable are low carb, then you’ll want to read this post we did on the best and worst veggies for a low carb diet.

Low Carb Recipes

To help you enjoy more high protein, low carb food items, here are some popular lunch and dinner recipes.

Tuna-Celery Salad

Fans of tuna salad have the right idea as it’s high in protein, tasty and satisfying. This recipe is easy to make and the celery offers a nice texture contrast. Be sure to leave the bread, bagel or bun on the sidelines to keep the carbs in check.

The only ingredients you need are 5 oz. of canned tuna, 2 stalks of celery and 3 leaves of either Boston or Bibb lettuce. To make, drain the liquid from the can of tuna and dice the celery. You want to finely dice it so that it doesn’t overwhelm the tuna’s flavour and texture.

Combine the tuna with the celery and mix in a dressing, if you choose to include one. The last step is to serve a healthy dollop on lettuce leaves. You can also forego the wrap and eat directly with a fork.

If you are determined to add a creamy element like mayonnaise, then try Walden Farms Amazin’ Mayo. Per tablespoon, it contains no fat or carbs.

Crispy Sesame Tofu

This tofu dish is bursting with flavour. If you make a big enough batch, you can have delicious leftovers to take to work or school.

Gather the following ingredients: 1 block (15 oz.) of tofu diced into 1” cubes, 3-4 tbsp. of arrowroot flour and avocado oil. For the sauce, you will need 5 medjool dates pitted, 2 small garlic cloves, 2 tsp. of fresh ginger sliced, 5 tbsp. of coconut aminos, 4 tsp. of rice vinegar, 1.5 tbsp. of tomato paste (make sure it has no added sugar), 1 tsp. of toasted sesame oil and 2 tsp. of a hot chili sauce like Jok ‘N’ Al Chili Pepper Sauce.

Preheat your oven to 400F. Line a large baking sheet with parchment paper and lightly grease it. In a bowl, add the arrowroot flour and then the tofu and gently mix until each is lightly dusted. Add the tofu to the prepared baking sheet so that they are not touching. Bake on the middle rack for 15 minutes. Flip each piece of tofu and bake for an additional 15 to 20 minutes. You want to make sure they are a beautiful golden brown.

Now it’s time to make the sauce. In a food processor, chop or mince the dates, garlic cloves and ginger. Add these ingredients to a bowl with the remaining sauce ingredients and give it a good mix. Now, make a simple slurry by combining 4 tbsp. of chicken stock with 1-2 tsp. of arrowroot flour. Set aside the slurry for now.

During the last five minutes of the tofu baking, heat the sauce in a skillet over medium-low heat, continuously stirring it. Once it is thoroughly warm, stir the slurry and then pour it into the sauce. This will thicken the sauce and help perfectly coat the tofu. It should only take one minute and you’ll know it’s done once it starts bubbling. Next, add the tofu so that each piece is covered.

If you’d like, garnish with toasted sesame seeds and scallions or green onions. This dish is best when served hot.

Get Cooking Today!

If you are adhering to a low carb diet, it’s important that you are consuming foods that are high in protein. There are a ton of tasty options and a host of wonderful recipes that will keep things interesting. If you want to learn more about eating this way, check out this informative article by Harvard Medical School about Low-Carb, High-Protein Diets.

Shop The Low Carb Grocery store and find all the low carb foods you need to make delicious meals for breakfast, lunch and dinner.