Low Carb Recipes

Old 08-03-2012, 01:47 AM
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Default Not Low-Carb, but a great pickle!

As I mentioned above, these are NOT low-carb - but it is one of my favorite pickling recipes - similar to the sliced hamburger pickle - in fact, if you have a "crinkle" cutter, that would add a nice touch. The slices are quite crunchy, too.

Reduced-Sodium Sliced Dill Pickles Yield: About 8 pints

4 lbs. (3”-5”) Pickling Cucumbers
6 cups vinegar (5 percent)
6 cups sugar
2 tablespoon canning or pickling salt
1 ½ teas. celery seed
1 ½ teas mustard seed
2 large onions, thinly sliced
8 heads fresh dill (or large sprigs)

Wash cucumbers. Trim 1/16 inch slice off each end and discard. Cut cucumbers into ¼ inch slices. Combine vinegar, sugar, salt, celery and mustard seeds in large saucepan. Bring mixture to boiling.
Place 2 slices onion and ½ dill head on bottom of each sterile canning jar. Fill jars with cucumber slices, leaving ½ inch head space. Add 1 slice of onion and ½ dill head on top. Pour hot pickling solution over cucumbers, leaving ¼ inch headspace. Remove air bubbles, wipe rims, adjust lids, and process pints jars in boiling water bath for 15 minutes.
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Old 08-12-2012, 05:36 PM
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Default Mashed Canned Black Soybeans with Cheese

Black Soybeans Mashed with Cheddar

Doesn't taste like mashed potatoes, but is delicious as a side dish, and makes a tasty low carb substitute for the consistency and bulk of mashed potatoes.

It's also great cold as a veggie dip or stuffing for celery.

makes 11.2 oz. by weight or about 1 1/4 cups
Serving size can be either 1/2 the recipe or my traditional 1/2 cup

You could use whatever kinds of beans and cheese you prefer, but the nutrition counts I listed were from the brands I used in this recipe.


A 15 oz. can Eden Organic Black Soybeans, drained, reserving juice
about one tablespoon reserved juice
1/2 teaspoon Morton Lite Salt
1/2 teaspoon onion powder
2 slices (total 42g) Sargento sharp cheddar cheese

1.Drain beans, reserving juice
2. Mash beans, about one tablespoon reserved juice, salt and onion powder until almost desired consistency.
3. Tear cheese in pieces and add to food processor. Process until combined as desired.
4. Turn into microwave safe dish and microwave until heated through.

If too thick, add a little more reserved juice. If too thin, you could add a little more cheese.

Store any leftovers in fridge in covered container.

Recipe makes about 1 1/4 cups

Nutrition facts per 1/2 cup serving:
Calories 201.6
Total fat 11.2g
Sat fat 3.0g
Cholesterol 8mg
Sodium 326.2mg
Potassium 718.5mg
Total carbs 11.6g
Fiber 9.8g
Net carbs only 1.8g
Protein 17.4g

Last edited by Mern; 08-13-2012 at 12:46 AM. Reason: edited for spelling errors and serving suggestions only
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Old 08-24-2012, 01:28 AM
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Default Paleo Pancit

Everyday Paleo Pancit
1.5 lbs chicken breasts, cut into small bite size pieces
1 lb pork loin, cut into small bit size pieces
½ lb shrimp, tails removed and de-veined
2 tablespoons coconut oil
8 green onions, diced
2 teaspoons crushed garlic
4 carrots, grated
6-8 cups shredded green cabbage
¼ cup coconut aminos or Tamari wheat free soy sauce(I used lo-sodium soy)
1/4 cup chicken broth
2 tablespoons fish sauce
Black pepper to taste
Lemon wedges
In a large wok or skillet heat the coconut oil over medium to medium high heat. When the wok or pan is nice and hot, add the chicken, pork, green onions and garlic and saute for about 6-7 minutes or until the meat is done all the way through but still tender. Remove the meat from the pan and set aside. Add the cabbage and carrots to the wok or pan and cook until the cabbage is tender, about 4 minutes. Add the shrimp to the cabbage and saute together until the shrimps turn pink. Add the chicken and pork back to the veggies and pour in the coconut aminos or soy sauce, chicken broth, and fish sauce. Season with lots of black pepper. Stir well and cook for another minute or two. Serve in bowls with a lemon wedge.
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Old 08-27-2012, 01:53 AM
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Default Lemon mousse


3 fl. Oz. lemon juice
1 envelope gelatin
4 large eggs, separated
2 large egg whites
1 tbsp grated, finely chopped lemon rind
6 packets sugar substitute
2 cups whipped cream

In a small saucepan combine lemon juice and gelatin, let stand 5 minutes. Heat mixture over medium heat stirring til gelatin is dissolved. In a large bowl whisk egg yolks, sugar substitute equal to four teaspoons of sugar and grated lemon rind until very light and lemon coloured. Whisk in dissolved gelatin mixture.
In a clean large bowl beat egg whites until frothy. Add 2 packets sugar substitute and continue beating on high speed until shiny and stiff peaks form.
In a separate bowl beat whipping cream with 2 packets sugar substitute until soft peaks form. Gently fold into lemon mixture until no white streaks remain. Fold in egg whites, gently until no white streaks remain.

Cover and refrigerate 2 to 3 hours. makes 8 1/2 cup servings, each with 150 calories, 13.5g fat, 2.25g carbs, 0.04g fibre, 5.19g protein.
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Old 08-30-2012, 05:40 PM
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Almond-Applesauce Cookies

1 1/4 c. blanched almond flour
1 1/2 scoops Whey Protein (I use Rainbow Light brand, but prob. any works)
1/4 t. salt
1/4 t. baking soda
1/2 t. ground coriander
1/2 t. ground cinnamon
1/4 t. nutmeg
2 T sugar (or you could use sugar substitute)
Mix dry ingredients together.

Mix together
1/2 c. applesauce
1 egg
enough vegetable oil to increase egg to 1/2 c. liquid

Mix liquid ingredients into dry. Drop by rounded tablespoons onto parchment-covered cookie sheet. Bake at 350 degrees (F) until springy and light brown. Cool.

With 20 cookies per recipe, each cookie is
90 calories
7 g. fat
4 g. carbs
1 g. fiber
3 g. protein

I developed these while trying to create a low-carb high-protein snack I could stand to eat at 4:45 am before rowing. Not quite there yet, but I think the cookies taste pretty good. The spices hide the whey protein flavor, the almond flour is low carb, and the applesauce adds moisture without fats.
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Old 09-03-2012, 11:56 AM
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Default LowER Carb (10.5g net carb) Yellow Summer Squash Bread

I adapted this recipe from a full carb one. It came out moist and delicious the first time--so good that DH said to not change a thing next time I bake it. Here's how I did it, noting changes from the original recipe:


Preheat oven to 325F
Spray with no-stick spray and flour a GLASS 8.5x4.5x2.5" loaf dish

NOTE: original recipe used a greased and floured metal loaf pan 9x5x3" and baked at 350F


1 1/2 c. flour
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. Morton Light Salt (original recipe used regular table salt)
2 tsp. cinnamon
1/2 cup egg substitute (original recipe used whole eggs)
3/4 c. pourable Splenda or Apriva sugar substitute (original recipe used sugar)
1/2 c. vegetable oil
2 tsp. vanilla extract
1 1/3 c. shredded yellow summer squash (original recipe just said yellow squash)
1/2 cup chopped almonds (no nuts in original recipe)


Combine first 5 ingredients; set aside.
Combine egg substitute, sugar substitute, oil and vanilla in big mixing bowl. Beat well--using a hand whisk is works fine.
Stir in squash.
Add dry ingredients and nuts, stirring just until moistened.

Pour batter into loaf dish. Bake at 325F for 35-45 minutes (mine took about 40) or until toothpick inserted in center comes out clean.

Cool in loaf dish 10 minutes; remove to wire rack and cool completely.

Nutrition facts per 1/12 recipe (59g or 2.1 oz. slice) from ingredients I used:
Calories 148
Total fat 9.9g
Sat fat 1.2g
Poly fat 4.2g
Mono fat 4.4g
Cholesterol zero
Sodium 98.9mg
Potassium 133.5mg
Total Carbs 11.9g
Dietary Fiber 1.4g
Net carbs 10.5g
Protein 3.4g
Alcohol .17g (from vanilla extract)
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Old 10-29-2012, 03:30 PM
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I found this recipe for Spaghetti Squash Au Gratin, and no lie it can easily replace Potatoes Au Gratin. This is the only way I've found that I like spaghetti squash. I love this recipe.

1 medium spaghetti squash
1 Tbsp canola oil
1 small yellow onion, cut in half and very thinly sliced (I used my amazing Ninja Express Chop to dice them up) And you may want to use just 1/2 an onion. I used half and the onion flavor still really came through. It may be too strong for some people if you use a whole onion.
1/4 tsp red pepper flakes
1 tsp fresh thyme (or 1/4 tsp dried thyme)
1/2 C light sour cream
1 1/2 C cheddar cheese

The first challenge is to cut the spaghetti squash in half length-wise. This is a very difficult thing to do. I really struggled with it. Just use a very big knife, stick the knife in a little at a time all the way around until you can split it open.

1. Just like you do a pumpkin, use a spoon and some elbow grease to clean out the seeds and stringy stuff from the middle of the squash.

Alternate Method to Cutting and Cooking the Squash

1. Poke holes all over the squash. You might use a grill fork or something large like that.
2. Put whole squash in about 1/2" water in a pan.
3. Heat oven to 375F and cook for about 30 minutes.
4. VERY carefully...it will be HOT...slice your squash open, clean out the seeds.
5. Shred by scraping pulp (or whatever you call the main "meat" part of the squash) and pulling it up so it looks like strands of pasta.

2. Put about 1/2" of water in a pan and lay the squash halves face down.
3. Heat oven to 375F and cook for about 30 minutes. You know it's done when you poke it with a fork and the outer skin is soft and pokes easily.
4. In a pan, heat up the oil and put in onions.
5. Put in red pepper flakes, thyme and some salt and pepper. Stir it all up and cook onions until they are golden.
6. After squash has cooked, remove the "spaghetti" from the center and put it in a bowl.
7. Add onions to the squash and mix well. I used a rubber scraper to make sure to get all that yummy goodness out of the pan and into the bowl.
8. Add light sour cream and half the cheese (3/4 C) and mix it up well.
9. Spray an 8" or 9" baking dish with pan spray.
10. Put spaghetti squash mixture in pan. Top with remaining cheese.
11. Cook at 375F for 15-20 minutes, until top is golden.

I figured the calories and carbs per serving to be 1/8 of the pan, which is (imo) a generous serving. The numbers are: 153.8 calories, 10.5g fat, 5.5g saturated fat, .9g polyunsaturated fat, 1.2g monounsaturated fat, 30mg cholesterol, 412.8mg sodium, 145.4mg potassium, 10g carbs, 1.6g fiber and 5.9g protein.

You really should try this. It would make an amazing dish to take to a family get-together for Thanksgiving or something. Enjoy!
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Old 01-15-2013, 09:41 PM
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Default Mexican Sausage and Tortilla Lasagna

Mexican Sausage and Tortilla Lasagna

This is very easy to prepare. Approximately 10.5 net carbs (after deducting fiber) for 1/5 the recipe or 13.1 carbs for 1/4 the recipe.

16 oz. mild turkey sausage (I use a pound package of 5 dinner sized links of Perdue brand removed from casing.)
(I didn't need any salt)
1 tablespoon mild chili powder (makes it mildly spicy--add more if you like)
1 can (14.5 oz.) diced tomatoes (I included the juice, but you don't have to if you like a thick sauce)
1/2 cup mild picante sauce
4 low carb (5 net carb each) soft taco size tortillas or tortilla wraps such as Le Banderita or Xtreme Wellness brand
1 cup or 4 ounces by weight shredded Mexican cheese (I used Kraft Mexican Four Cheese With a Touch of Philadelphia Cream Cheese

1. Heat oven to 400F. Coat about a 4 1/2" x 8 1/2" loaf dish (that's what I used) or about an 8" square or round baking dish with cooking spray. (Note: baking time can be adapted to your baking dish size and shape preference--the lasagna is done when heated through and cheese is browned.)
2. If sausage is in casing, remove it from the casing. Brown sausage in skillet over medium high heat, breaking into small chunks.
3. Stir in chili powder to taste, starting with one tablespoon and cook 1 minute. Stir in tomatoes and picante sauce; bring to a simmer. Remove from heat.
4. Assemble lasagna: line bottom of baking dish with 1 tortilla (it may come up the sides of the dish a bit or you may tear it, if desired, to make it fit--I tore mine and made an extra layer.) Alternate layers of tortilla and then meat mixture topped with cheese, ending with meat mixture and cheese on top.
5. Cover lasagna with nonstick foil. Bake 20 minutes.
6. Uncover and bake 10 minutes more or until heated through and cheese is nicely browned. Remove from oven; cool 5 minutes before cutting.

Nutrition facts per ENTIRE recipe made with Perdue Turkey Sausage and the Kraft Mexican Cheese with a Touch of Philadelphia Cream Cheese.

Calories 1741
Fat 100.3g
Sat 38.7g
Poly 2.6g
Mono 4.3g
Carb 98.6g
Fiber 46.1g
Net Carbs 52.5g
Protein 119.4g
Cholesterol 450mg
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Old 01-25-2013, 06:26 PM
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Default No Bake Protein Powder Chocolate Coconut Almond Bars

No-Bake Protein Powder Chocolate Coconut Almond Bars

I made these today and DH really loved them. They taste similar to Almond Joy Candy Bars but are low carb and healthful.

Mern's recipe using her brands of ingredients, but you could adapt it to your own brands

1 oz. square unsweetened baking chocolate
2 tablespoons Smart Squeeze nonfat butter spread (0 fat, 0 trans fat)
2 tablespoons Honey Tree Sugar Free Imitation Honey (Walmart in the peanut
butter and jelly section)
1 cup Chocolate Walker Diet Whey Protein Powder (vitacost.com)
About 4-6 tablespoons water. I needed 6 tablespoons.
1 cup chopped almonds (I use unsalted)
1/2 cup (30g or 1.07 oz.) unsweetened dried flaked coconut
up to 3 packets artificial sweetener, optional--just taste the mixture and go with the level of sweetness YOU like
4 tablespoons flaxmeal, optional

Note: the finished mixture will be very thick and you press it into the shape of the 8 x 8 baking dish or pan. It will set in the fridge.

No baking

Line the 8 x 8 baking dish/pan with plastic wrap

1. Carefully, so it doesn't scorch, melt the chocolate with the butter. (I do it in the microwave)

2. Stir in honey substitute

3. This may sound difficult, but it's not. Add a little at a time the protein powder, chopped nuts, coconut, and optional artificial sweetener with the 4-6 tablespoons water, stirring well after each addition, until the consistency is very thick but pliable. (For example, to test, try to press a small ball of it into a patty without it being too crumbly. If too crumbly add a little more water)

4. Turn it into the plastic wrap lined dish and cover with another sheet of plastic wrap and press evenly to the shape of the dish.

5. Remove the plastic wrap and evenly sprinkle with the optional flaxmeal and press it down slightly so it will stick to the bars.

5. Chill, covered, until set--only took mine a few minutes.

When set, turn onto a cutting board and with a sharp knife cut into the size you like. I cut mine into 16 squares.

Nutrition counts per ENTIRE recipe using the brands listed above:
Calories 2015
Total fat 135.8g
Sat fat 19.1g
Poly fat 47.2g
Mono fat 46.3g
Total Carbs 78.2g
Dietary Fiber 53g
Net Carbs 25.2g
Protein 128.5g
Cholesterol 90mg
Patassium 1763mg
Sodium 489mg

Nutrion counts per square if cut into 16 squares
Calories 121
Total fat 8.4g
Sat fat 1.2g
Poly fat 3g
Mono fat 2.9g
Total carbs 4.9
Dietary fiber 3.3g
Net carbs 1.6g
Protein 8g
Cholesterol 5.6mg
Potassium 110mg
Sodium 30.6mg

Last edited by Mern; 02-02-2013 at 11:19 PM. Reason: just spacing--no change in ingredients or directions
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Old 02-08-2013, 05:44 PM
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Originally Posted by Mern View Post
Barbara Jean, this Food Talk forum IS the place for recipes.

I agree with canary52. since you didn't find what you need yet in the Food Talk Forum or in this low carb thread (low carb and low cal don't always go hand-in-hand) the best thing to do is to open a new thread asking for people to share low calorie dessert recipes. I'll bet a lot of members would apprciate having a special thread for that.

In case you're not familiar with opening a new thread:

Exit this Low Carb Recipe thread and go back to the Food Talk forum and click on the button NEW THREAD. Post one of your own ideas/recipes to start and I'll bet you'll have some replies with new recipes in no time.
These are great. . .I need ideas! An old trick for a quick snack to satisfy my craving for apple strudle:

In a small pan heat unsweetened apple sauce . . . one serving. As it simmers add T at a time, low-fat or fat-free cottage cheese . . .If you have a Kroger, theirs is great. . .Off the stove add 1 Spenda and a dash of cinnamon or allspice. . .pumpkin pie spice. . .Eat while warm.
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