9 Filling Low-Carb Recipes for Fall & Winter

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

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

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




Low-Carb Chili 

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Makes 4 servings

INGREDIENTS

  • 2 28oz cans diced tomatoes in tomato juice

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

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

  • Chili seasoning, salt & pepper to taste

  • Top with 1/8 cup shredded cheese per portion

  • Oil spray

DIRECTIONS

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

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

  3. Add seasonings to taste, top with cheese



Roasted Brussels Sprouts with Bacon & Pecans 

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

INGREDIENTS

  • 16 oz washed Brussels sprouts, sliced in half

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

  • 1/3 cup roasted, salted pecans

  • An oil spray

  • Salt & pepper, to taste

DIRECTIONS

  1. Preheat oven to 400°F

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

  3. Bake Brussels sprouts for 25 minutes

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

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



Cauliflower Mac & Cheese

Makes 4 servings

INGREDIENTS

  • 2 cups 2% milk

  • 1 cup elbow noodles (uncooked)

  • 1 cup cauli rice

  • 1 cup shredded cheese

DIRECTIONS

  1. Bring 2 cups of 2% milk to boil

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

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

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

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

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

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Zucchini “Boats”

Makes 2 servings

INGREDIENTS

  • 4 medium zucchinis, cut in half lengthwise

  • 1 pound 90% lean ground beef or turkey

  • Salt & pepper to taste

  • 4oz canned diced tomatoes

  • 1/2 cup shredded cheese to top

DIRECTIONS

  1. Preheat oven to 400°F

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

  3. In a pan, stir-fry ground turkey until no longer pink

  4. Add ground turkey and canned diced tomatoes to hollowed-out zucchinis

  5. Top with salt, pepper, and cheese

  6. Bake for 25 minutes on a tin-foil-lined cookie sheet (may also want to spray the tin foil once on the cookie sheet with an oil spray)




Chicken & Vegetable Soup 

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INGREDIENTS

  • 2 pre-cooked chicken breasts, chopped

  • 1 container low-sodium chicken broth

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

  • Oil spray

DIRECTIONS

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

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




Eggplant (or Zucchini) Lasagna 

Makes 4 servings

INGREDIENTS

  • 1 lb 90% lean ground beef or turkey

  • Salt & pepper to taste

  • 1 Tbsp pre-minced garlic

  • 1 (28 oz can) crushed tomatoes

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

  • 1 1/2 cups part-skim ricotta

  • 4 cups shredded mozzarella cheese

  • 1 egg

DIRECTIONS

  1. Preheat oven to 375°F

  2. In a medium sauce pan, brown meat. Add salt, pepper and garlic.

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

  4. In a bowl, mix ricotta cheese and egg

  5. In a 9x12 casserole - layer zucchini, ricotta/ egg mixture, mozzarella cheese, and canned tomatoes

  6. Cover with foil and bake for 30 minutes; uncover the foil and bake for an additional 20 minutes




Egg & Cauliflower Rice Stir-fry 

Makes 1 serving

INGREDIENTS

  • 2 cups pre-riced cauliflower

  • 2 eggs

  • 1 bell pepper

  • 1/2 avocado

DIRECTIONS

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

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

  3. Top with 1/2 avo

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Easy Chicken Parm 

Makes 2 servings

INGREDIENTS

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

  • 1 cup canned diced tomatoes

  • 2 slices pepperjack cheese

  • Oil spray

DIRECTIONS

  1. Spray a pan with an oil spray

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

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

2-Ingredient Crockpot Salsa Chicken or Harissa Chicken

Makes 4 servings

INGREDIENTS

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

  • Salt & pepper to taste

  • 1 1/2 cups chunky salsa

DIRECTIONS

  1. Place chicken in crockpot and cover with salsa

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


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