33 Low-Carb Lunch and Dinner Ideas (With Nutrition Facts)

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[Last updated 14th August, 2018]

If your health has not improved or worsened following a low-fat eating pattern, a low-carbohydrate approach is worth a try.

Studies consistently show that low-carb diets have metabolic health benefits for many people, especially those with poorly managed type 2 diabetes (1).

A low-carb diet can be broadly classified as restricting total carbohydrate intake to about 50-100 grams per day. The average diet contains more than 250 grams per day.

The following 33 low-carb lunch and dinner recipe ideas can help you stay within that range.

With each recipe is a photo and detailed nutrition facts including carbohydrate content per serving. Click the recipe photo or name for the full instructions and more photos.

Low-Carb Chicken Ideas

Grilled-chicken-spinach-melted-mozzarellaGrilled Chicken with Spinach and Melted Mozzarella

Grilled chicken doesn’t have to be boring, top it with sauteed spinach with garlic, mozzarella cheese and roasted peppers and you have a quick and easy chicken dish your family will love! This is perfect for any busy weeknight; serve with a simple salad for a low carb meal.

Nutritional facts per serving: 153 calories (640 kilojoules), 4.0g carb, 24.5g protein, 4.2g fat, 1.3g fibre

Grilled-Buffalo-Chicken-Lettuce-Wraps-6Grilled Buffalo Chicken Lettuce Wraps

Get game day ready with these healthier low calorie Grilled Buffalo Chicken Lettuce Wraps. All the same great flavor with half the calories!

Nutritional facts per serving: 53 calories (222 kilojoules), 2.0g carb, 5.0g protein, 3.0g fat, 1.0g fibre, 412mg sodium

balsamic-chickenBalsamic Chicken with Roasted Vegetables

Chicken and vegetables seasoned with sage, rosemary and balsamic vinegar, then baked in the oven. A delicious healthy meal, with very little clean-up.

Nutritional facts per serving: 347 calories (1452 kilojoules), 19.2g carb, 31.1g protein, 17g fat, 5.8g fibre

Rosemary-Chicken-TextRosemary Oven-Fried Chicken

A healthier riff on fried chicken, with a nutty coating and a decadent-tasting drizzle of honey.

Nutritional facts per serving: 248 calories (1038 kilojoules), 1.8g carb, 27.4g protein, 8.7g fat, 1.1g fibre, 375mg sodium

Pesto Zucchini Noodles with Roasted Tomatoes and Grilled Chicken 800 3602Pesto Zucchini Noodles with Roasted Tomatoes and Grilled Chicken

A light and tasty summery zucchini noodle pasta tossed in fresh basil pesto with roasted tomatoes and grilled chicken.

Nutritional facts per serving: 294 calories (1230 kilojoules), 10.2g carb, 36.1g protein, 12.3g fat, 3.3g fibre, 122mg sodium

tangy-chicken-saladTangy Chicken Salad

I generally prefer a salad loaded with veggies but when I need something a little sweeter, this salad is perfect.  It’s a fast and filling meal with little to no effort.

Nutritional facts per serving: 286 calories (1197 kilojoules), 20.6g carb, 27.1g protein, 10.5g fat, 2.6g fibre, 630mg sodium

Chicken-Avocado-SaladMexican Chicken Avocado Salad

This chicken avocado salad has a Mexican twist to it, giving it just a little kick of heat along with the creamy and the crunch.

Nutritional facts per serving: 277 calories (1159 kilojoules), 9.8g carb, 23.5g protein, 16.3g fat, 4.6g fibre, 414mg sodium

chicken-cacciatore-600x506Chicken Cacciatore With Spaghetti Squash Or Cauliflower Mash

This chicken cacciatore dish is a low-carb Italian favourite that is super simple to prepare.  It is also very versatile.

Nutritional facts per serving: 267 calories (1117 kilojoules), 16.9g carb, 40.0g protein, 5.1g fat, 3.6g fibre, 508mg sodium

parsley with garlic chickenParsley And Garlic Chicken Cutlets With Broccoli

This is a very popular way Spanish people fix their chicken. It is rather simple and extremely flavorful. Parsley, garlic and white wine are widely used in Spanish cooking. These flavors work really good together, and this is a big meal!

Nutritional facts per serving: 486 calories (2033 kilojoules), 15.7g carb, 54.0g protein, 19.0g fat, 4.2g fibre, 262mg sodium

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Low-Carb Vegetarian or Vegan Ideas

Veggie Lasagna Stuffed Portobello Mushrooms-15Veggie Lasagna Stuffed Portobello Mushrooms

Portobello mushrooms stuffed with spinach, bell peppers, cheese and marinara sauce – a delicious meatless meal that’s low-carb and pretty genius!

Nutritional facts per serving: 236 calories (987 kilojoules), 13.0g carb, 20.0g protein, 13.0g fat, 2.5g fibre, 522mg sodium

Greek Salad (Horiatiki Salata) 800 8816Greek Salad (Horiatiki Salata)

This is a more traditional Greek salad, one without lettuce, that typically consists of tomatoes, cucumbers, onions, peppers, olives, feta, olive oil, oregano and sometime a splash of red wine vinegar. This salad is super easy to make where you basically just need to slice the veggies and you are good to go!

Nutritional facts per serving: 216 calories (904 kilojoules), 13.9g carb, 10.1g protein, 14.3g fat, 3.3g fibre, 794mg sodium

Eggplant Parmesan Boats 800 5051Eggplant Parmesan Boats

You pretty much just need to hollow out the eggplant, roast it, cook the sausage along with the eggplant that was scooped out before adding the marinara sauce, stuffing the eggplant, topping it with cheese and baking it until the cheese melts.

Nutritional facts per serving: 442 calories (1849 kilojoules), 24.0g carb, 20.0g protein, 29.0g fat, 9.0g fibre, 1261mg sodium

low-carb-broccoli-cheese-soup-4Low-Carb Broccoli Cheese Soup

If your looking for creative ways to serve up low carb vegetables, then this right here is your pot of gold. Broccoli Cheese Soup has always been one of my favorites. It’s warm, rich, and cheesy – what’s not to love?

Nutritional facts per serving: 561 calories (2347 kilojoules), 9.9g carb, 23.9g protein, 52.3g fat, 2.3g fibre

low-carb-mexican-casserole-1Low-Carb Mexican Casserole

Casseroles like this one combine some of your favorite ingredients and flavors all into one baked dish.

Nutritional facts per serving: 70 calories (293 kilojoules), 4.5g carb, 4.6g protein, 1.7g fibre

low-carb-green-smoothie-1-724x1024High-Protein Low-Carb Green Smoothie

If you’re new to green smoothies, low carb or maybe both, let me save you the struggle and contemplation with this deliciously simple smoothie recipe.

Nutritional facts per serving: 165 calories (690 kilojoules), 10.5g carb, 29.0g protein, 7.0g fibre

portobellos-cheese-stuffed-600x900Kale-Stuffed Portobello Mushrooms

These kale-stuffed portobello mushrooms are literally just stuffed with kale and cheese. I have seen many variations but these are quicker and simpler to make. They are gluten free and if you want to keep them vegan you can use vegan cheese.

Nutritional facts per serving: 318 calories (1331 kilojoules), 11.6g carb, 21.6g protein, 21.9g fat, 2.6g fibre, 509mg sodium

Low-Carb Egg Ideas

chili frittataRoasted chilli frittata

The best frittata ever.

Nutritional facts per serving: 578 calories (2418 kilojoules), 3.0g carb, 32.5g protein, 48.3g fat

 

eggocadoExplosively Delicious Eggocado

Originally birthed out of Tim Ferris’ The 4-Hour Chef, the Eggocado is a cult foodie’s dream. Mouthgasmic, explosively delicious, and ridiculously basic — it’s a quick way to throw a fresh twist on the monotonous, colorless egg creations you’ve likely been whipping up for years.

Nutritional facts per serving: 201 calories (841 kilojoules), 8.5g carb, 6.0g protein, 17.5g fat, 6.5g fibre

Caramelized-Onion,-Red-Pepper-and-Zucchini-FrittataCaramelized Onion, Red Pepper and Zucchini Frittata

Caramelized onions, sauteed bell peppers and zucchini combined create a winning egg dish.
Frittatas are very versatile, they can be eaten for breakfast, lunch or dinner if paired with a salad. Cut into small squares, they can be served as an appetizer as well.

Nutritional facts per serving: 158 calories (661 kilojoules), 5.7g carb, 14.6g protein, 9.3g fat, 1.6g fibre, 243mg sodium

broccoli-and-cheese-omeletBroccoli and Cheese Omelet

This is a quick low point breakfast, perfect to use up your leftover broccoli and a great way to get veggies into your breakfast.

Nutritional facts per serving: 183 calories (766 kilojoules), 6.4g carb, 20.6g protein, 8.5g fat, 2.6g fibre, 262mg sodium

Kale ricotta and squash omeletteMichela’s kale, ricotta & squash omelette

Wonderful weaning recipes your little one will love.

Nutritional facts per serving: 87 calories (364 kilojoules), 3.1g carb, 5.3g protein, 6.2g fat

 


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Low Carb Beef or Turkey Ideas

Check out this guide for tips on how to cook turkey.

thai-beef-salad-xlThai Beef Salad

The original and best beef salad dish. I just couldn’t leave it out.

Nutritional facts per serving: 291 calories (1218 kilojoules), 18.0g carb, 28.0g protein, 13.0g fat, 3.0g fibre, 768mg sodium

 

Southwestern-Turkey-Quinoa-Stuffed-Peppers-3Southwestern Turkey Quinoa Stuffed Peppers

Southwestern Turkey Quinoa Stuffed Peppers filled with loads of protein and bold flavors that will leave you feeling satisfied and hungry for more all at the same time!

Nutritional facts per serving: 262 calories (1096 kilojoules), 22.0g carb, 23.0g protein, 9.0g fat, 6.0g fibre, 438mg sodium

swedish-meatballsSwedish Meatballs

Lean meatballs seasoned with a hint of allspice and served in a creamy beef gravy. These meatballs seems decadent but they are actually lighter than you think. Serve them with your favourite salad.

Nutritional facts per serving: 214 calories (895 kilojoules), 8.5g carb, 25.1g protein, 10.0g fat, 1.0g fibre, 346mg sodium

paleo-turkey-and-sweet-potato-chiliNo Bean Turkey and Sweet Potato Chili

A quick and easy chili made with ground turkey, sweet potatoes and spices – the perfect weeknight meal. It has just the right amount of spice to compliment the sweet potatoes without being too spicy for those of you who prefer a milder chili (you can of course bump up the heat if you wish).

Nutritional facts per serving: 235 calories (983 kilojoules), 14.0g carb, 23.0g protein, 8.0g fat, 2.0g fibre, 578mg sodium

Slow Cooker Paleo Jalapeno Popper Chicken ChiliSlow Cooker Jalapeno Popper Chicken Chili

Here’s a delicious, hearty, bean-less chili recipe made in the slow cooker with ground chicken, ground beef and sweet potatoes – the perfect combination.

Nutritional facts per serving: 285 calories (1192 kilojoules), 20.0g carb, 25.0g protein, 12.0g fat, 5.0g fibre, 350mg sodium

mu shuLow Carb Mu Shu Lettuce Wraps

These are a low carb, calorie and fat variation of Mu Shu chicken or pork using lean ground turkey breast and lettuce leaves instead of white tortilla-like wrappers.  Leftovers taste great reheated for lunch the next day.

Nutritional facts per serving: 73 calories (305 kilojoules), 8.0g carb, 9.0g protein, 1.0g fat, 1.0g fibre, 179mg sodium

cheeseburger-salad-photoSkinny Cheeseburger Salad

Here’s an unexpected spin on the classic cheeseburger that’s tasty and fun.

Nutritional facts per serving: 242 calories (1013 kilojoules), 20.0g carb, 25.0g protein, 9.0g fat, 5.0g fibre, 704mg sodium


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Low-Carb Seafood Ideas

Shrimp Ceviche and Avocado Salad-2Shrimp Ceviche Stuffed Avocado

Chilled shrimp ceviche served in an avocado half over a bed of arugula – a light, refreshing salad that tastes so good, and bonus points for being low-carb, gluten-free and Paleo friendly.

Nutritional facts per serving: 254 calories (1063 kilojoules), 13.0g carb, 18.0g protein, 16.0g fat, 6.0g fibre, 454mg sodium

fried salmon brothCrispy fried salmon with spring vegetable broth

One-pot broth, crispy salmon and aioli

Nutritional facts per serving: 337 calories (1410 kilojoules), 8.0g carb, 29.7g protein, 19.5g fat

 

shrimp-scampi-with-zoodles-photoSkinny Shrimp Scampi over Low Carb Zoodles

Quick and easy shrimp scampi, sautéed in a light and delicate, garlic butter sauce. It’s so good! Plus, have you jumped on the bandwagon with zoodles? They are noodles made from zucchini instead of using pasta. They work wonderfully with this recipe.

Nutritional facts per serving: 170 calories (711 kilojoules), 13.0g carb, 11.0g protein, 7.0g fat, 4.0g fibre, 265mg sodium

tuna-stuffed-tomatoes-xlTuna-Stuffed Tomatoes

Why not eat out of a tomato instead of a tin?

Nutritional facts per serving: 169 calories (707 kilojoules), 8.0g carb, 13.0g protein, 10.0g fat, 2.0g fibre, 432mg sodium

 

Greek Style Salmon with Avocado Tzatziki 800 9435Greek Style Salmon with Avocado Tzatziki

Creamy avocado and buttery salmon were just meant for each other and with these flavours you really can’t go wrong with this super easy and tasty dinner!

Nutritional facts per serving: 373 calories (1561 kilojoules), 10.3g carb, 36.0g protein, 22.2g fat, 4.6g fibre, 253mg sodium

I want more!

If you’re still after more ideas, I strongly recommend you take a look at Kris’ list of 101 low-carb recipes.

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33 Low Carb Lunch and Dinner Ideas- With Nutrition Facts. Repin this and then click through to get some great new ideas: https://www.dietvsdisease.org/33-low-carb-lunch-and-dinner-ideas/

About Joe Leech, Dietitian (MSc Nutrition & Dietetics)

Joe Leech is a university-qualified dietitian from Australia.

He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011.

Learn more about him on the About page