The 50 Best Low-Carb Foods, Plus Recipe Ideas & Tips - Part 1

While low-carb diets have been shown to have many benefits, especially for those who can afford to kick a sugar habit or lose weight in order to improve their health, many are hesitant to try this way of eating out of fear of giving up many delicious foods.

Rest assured that when following a healthy low carb diet, it’s still possible to keep enjoying all sorts of awesome recipes. Low-carb recipes include everything from crockpot chicken and veggies to grass-fed burgers. And what about low-carb breakfasts or travel-friendly snacks? These can include green smoothies or protein shakes, low-carb desserts made from things like coconut or almond flour, 1–2 cage-free hard-boiled eggs, or newer varieties of grass-fed beef jerky, for example.

While eating a low carbohydrate diet might not be the “magic bullet” to lasting weight loss for every person, it’s very helpful for most people to cut back on added sources of sugar and carbs. Even if you only plan to reduce your sugar and carb intake for a period of time, perhaps to break a sugar addiction or kickstart a healthier way of eating that includes less processed foods, you’re likely to experience benefits relatively fast.

Removing foods such as bread, cereals, sweetened drinks, processed dairy and even whole grains or starchy veggies from your diet will result in you releasing less insulin. This helps to balance blood sugar levels, reduce cravings and fatigue, speed up weight loss, leave you feeling more clear-headed (at least after you initially get used to the change) and even reduces your risk for things like heart disease and diabetes.

Replacing carb-heavy foods in your diet with low-carb foods like non-starchy veggies, healthy fats and high-quality proteins takes these benefits a step further: reducing hunger, making you feel satisfied and possibly even reversing certain nutrient deficiencies.

The 50 Best Low-Carb Foods

Below are dozens of healthy low-carb foods to fill your diet with:

Low-Carb Veggies

1. Broccoli

2. Cauliflower

3. Mushrooms

4. Peppers

5. Chard or collard greens

6. Asparagus

7. Kale

8. Spinach

9. Green beans

10. Arugula

11. Leeks or onions

12. Tomatoes

13. Brussel sprouts

14. Avocado

15. Turnips

16. Cabbage

17. Carrots (moderate carbs)

Eggs and Dairy

18. Cage-free eggs

19. Full-fat unsweetened yogurt or kefir

20. Raw whole milk

21. Hard cheese, sour cream and heavy cream (all are low in carbs, but very importantly I recommend grass-fed and organic dairy whenever possible, ideally made from raw milk). Cheeses low in carbs include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and asiago.

Meat and Seafood

All the foods below have zero carbs. Note that I recommend always looking for wild-caught fish and avoiding most shellfish such as shrimp, which tend to be higher in heavy metals like mercury.

22. Salmon

23. Haddock

24. Trout

25. Halibut

26. Sardines

27. Anchovies

28. Mackerel

29. Tuna or cod (in moderation)

Nuts and Seeds

30. Chia seeds

31. Flaxseeds

32. Almonds

33. Walnuts

34. Pumpkin, sesame or hemp seeds

35. Cashews and Brazil nuts (and just about all other nuts or seeds too)

Oils and Fats (all have zero carbs)

36. Coconut, olive, hemp, flaxseed, walnut or avocado oil

37. Butter or ghee

38. Palm oil

39. Lard

Condiments, Herbs and Spices

40. Herbs like turmeric, ginger, oregano, rosemary, basil, real sea salt, pepper, etc.

41. Hot sauces

42. Apple cider vinegar and most other vinegars in small amounts (balsamic, white, red, etc.)

43. Cocoa powder (raw and unsweetened is best)

44. Mustard (just avoiding high-sugar kinds like honey mustard)

45. Soy sauce, tamari or coconut aminos

46. Bone broth (whether to drink alone or use in recipes)

No-Carb Drinks

47. Teas including green, black, oolong or white

48. Coffee

49. Herbal teas (ginger, chamomile, honeybush, peppermint, chai, etc.)

50. Fresh pressed vegetable juices or green smoothies

Part 2 of this article to follow on Friday this week.

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by Dr Josh Axe

12 Healthy Lunches Registered Dietitians Eat To Stay Energized

When it comes to healthy lunch recipes, registered dietitians know a thing or two—as crazy busy people, they've all got stashes of tasty, filling meal ideas that they rely on to keep them fueled all afternoon.

"Mid-day is when we need energy and nutrients the most! That’s when most of us are the busiest and most productive—at work, at school, or at home," says Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. Remember, the brain and body require nutrients in order to function at peak levels, she explains. So whether you're in a lunch rut or are just looking for some healthier options to power you through the day, take note of these 12 go-to lunches that registered dietitian nosh on.


1. Avocado Toast With Poached Eggs




"I toast two slices of 100 percent whole-grain bread and smash ¼ of an avocado on each side. Then I top with two poached eggs and a sprinkle of pepper. Not only is the lunch delicious, but it's also packed with nutrients, such as monounsaturated fats, fiber, and protein."
— Keri Gans, M.S., R.D., author of The Small Change Diet


2. Southwestern Salad

"Toss a couple cups of romaine, carrots, cucumber, and tomatoes, then top with ¼ of an avocado. Mix a couple tablespoons of plain Greek yogurt with a couple tablespoons of salsa and some chopped fresh cilantro to make the dressing. And finish by topping with ½ cup black beans (hot or cold). I love this lunch because it is quick and easy to assemble. It’s also full of flavor and super healthy since it is packed with veggies!"
— Sarah-Jane Bedwell, R.D., L.D.N.

3. Hummus Wrap

"One of my easiest, go-to quick lunch recipes to throw together is a simple hummus wrap. Spread a generous amount of hummus on a whole-wheat wrap and add all-natural, nitrate-free deli turkey with as many veggies as possible! Paired with an ounce of nuts, like walnuts or almonds, and a piece of fresh fruit, this lunch is easy to assemble and portable. The hummus gives the wrap the perfect base and consistency so there is no need to add any type of mayonnaise, dressings, or cheese. And it keeps you full all afternoon."
— Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com

4. Warm Veggie Bowl With Quinoa Or Sweet Potatoes

"I love eating vegetables at lunch, but don’t always want them cold in a salad. I make my version of a 'nourish bowl' by throwing in multiple colors of veggies, sliced raw sweet potatoes or cooked quinoa, cubed firm tofu (or salmon, tuna, or grilled chicken), a dollop of hummus, and some sliced avocado into a microwave-safe container. Cook for about five to seven minutes, or until all of the veggies are tender, and enjoy! Hot hummus sounds weird, but it’s pretty delicious. This lunch option is great because it’s packed with fiber, protein, healthy fats, and tons of different vitamins and minerals. It’s so versatile because you can mix and match the veggies, grains, and protein."
— Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition

5. Easy Tasting Plate

"I love to make a snack platter—it’s quick to assemble and fun to eat. I’ll have a couple of tablespoons of hummus with veggies (like sliced mushrooms, carrot sticks, and grape tomatoes) for dipping. Then I’ll pair with fruit, such as half of a Sweet Scarlett, which is a sweeter, yet still tart grapefruit that’s in season right now. I’ll also add cheese, whole-grain crackers, and olives to my plate. The meal provides protein from the cheese and hummus, healthy fats from the olives, and fiber from the veggies and fruit."
— Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition

6. Fruit And Veggie Salad

"[I go for] a big salad with mixed greens or spinach. I like to make sure I top it with at least one fruit, one vegetable, and a protein. A good combination is strawberries, cucumbers, and nuts or sliced egg. If I'm feeling fancy, I will also add a sprinkle of goat cheese or feta. For dressing, I just drizzle balsamic vinegar, olive oil, and pepper on top. When I'm extra hungry, I will eat it with a piece of whole-grain bread or whole-grain crackers. This is a balanced meal because it includes foods from all food groups, it's low in saturated fat, and it's packed with high-antioxidant fruits and veggies."
— Heather Mason, M.S., R.D.

7. Grilled Chicken Wrap

"Place four to six ounces organic grilled chicken breast, ¼ cup baby spinach leaves, one roasted [and sliced] red pepper from a jar, and one tablespoon crumbled feta inside a wrap." (Opt for a whole-grain, high-protein wrap if you can.) "Serve cold, or if you prefer a warmed wrap, heat before eating. This wrap is a perfectly balanced meal that will provide your body with both macronutrient and micronutrient richness to power your day!"
— Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D.

8. All-In-One Salad

"My favorite lunch is an all-in-one salad. I try to hit all of the food groups (carbs, protein, and fat), plus all of the major textures, like crunchy nuts and veggies, creamy cheese or roasted vegetables, and crisp greens. The more flavor variety, the better! The more diversity I can get into my bowl, the healthier and more satisfied I feel. [I like to make] mixed greens with carrots and peppers, blue cheese, and smoked salmon."
– Kath Younger, R.D., blogger at Kath Eats Real Food

9. Spaghetti Squash With Grilled Chicken And Pesto

"Simply roast a spaghetti squash in the oven, use a fork to scrape out the cooked squash, and then combine it with grilled chicken and jarred pesto at lunch time. Bonus: it can be eaten hot or cold! This is a great option because it has healthy carbs that keep you from crashing mid-afternoon, and protein and fat from the chicken and pesto that help keep you full all afternoon."
— Kalee Lundmark, M.S., R.D., blogger at The Crowded Table

10. Lettuce Wraps

"Lettuce wraps are super easy to throw together and so delicious using just a few fresh ingredients. I love using Bibb lettuce or romaine lettuce leaves for the wrap, then adding a healthy protein source like shredded turkey, chicken, tuna, beans, or quinoa along with other colorful vegetables like carrots, bell peppers, or tomatoes. I also love adding healthy fats like hummus, light dressing, or avocado. Pickles or green olives can give the lettuce wrap a tasty punch. One of my favorite lettuce wrap combinations is: natural muffaletta olive spread with shaved turkey,
tomato, cucumber, provolone, and a dash of mustard.”
— Jenny Beth Kroplin, R.D., L.D.N., C.L.C.

11. Farro Bowl

"Combine ½ cup cooked farro, ½ can white beans (rinsed and drained), one to two cups of veggies like broccoli or roasted peppers, a teaspoon of olive oil, and a little fresh ground pepper. This is a great lunch as you get a lot of fiber, plant-based protein, healthy fat, and whole-grain carbohydrates. This meal will keep you full for hours while stabilizing your blood sugar and energy levels."
— Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics

12. Tuna Avocado Salad

"A favorite lunch, especially when I don’t have a lot of time, is a tuna avocado salad. It's a quick assembly meal packed with protein, healthy fats, vitamins, and flavor. I'll start with a can of albacore tuna and add ripe avocado instead of mayo. Depending on what I have on hand, I'll mix in chopped veggies (like red onions and celery) and sometimes chopped fruit (like apples or grapes). For seasoning, I'll add Dijon mustard, cumin, maybe dill, and salt and pepper. I'll top the tuna-avocado mixture on leafy greens and make an olive oil and balsamic vinegar dressing."
— Patricia Bannan, M.S., R.D.


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