Low-carb recipes: 15 easy meals

Low-carb eating does not have to be boring or complicated. With the right recipes you can eat varied, delicious and nutritious meals — without consuming many carbohydrates. In this article we give you 15 easy low-carb recipes for breakfast, lunch and dinner, complete with nutritional information and preparation times.

Key takeaways

From egg omelettes to courgette bolognese and stuffed peppers: these 15 recipes prove that low-carb eating can be enjoyable and varied. Each recipe contains fewer than 20 grams of carbohydrates per serving. Preparation time: 10–30 minutes. Ideal for beginners and experienced low-carb eaters alike.

Why low-carb recipes work

Low-carb meals are typically rich in protein and healthy fats, which creates a sustained feeling of fullness. Fewer blood sugar spikes means less hunger and less craving for snacks. Most low-carb ingredients are also quick to prepare: fresh vegetables, meat, fish and eggs come together much faster than pasta or rice dishes that require long cooking times.

Want to understand the fundamentals first? Read our article on low-carb eating.

5 low-carb breakfast recipes

1. Classic vegetable egg omelette

Carbohydrates: approximately 3g | Preparation time: 10 minutes

Whisk 3 eggs with salt and pepper. Sauté a handful of spinach, cherry tomatoes and mushrooms in olive oil. Add the egg mixture and allow to set over low heat. Fold in half and serve. Optional: add goat's cheese or grated Parmesan.

Variations: add smoked salmon for omega-3, or make a Mexican version with peppers, jalapeño and avocado.

2. Greek yoghurt bowl with berries and nuts

Carbohydrates: approximately 12g | Preparation time: 5 minutes

Spoon 200g full-fat Greek yoghurt into a bowl. Add a handful of mixed berries (strawberries, raspberries, blueberries), a tablespoon of chopped walnuts and a teaspoon of chia seeds. Optional: a drop of vanilla extract for extra flavour.

Tip: prepare the night before for a quick morning.

3. Egg muffins with bacon and cheese

Carbohydrates: approximately 1g per muffin | Preparation time: 25 minutes (including oven time)

Whisk 6 eggs. Add chopped bacon, grated cheddar, finely diced peppers and leek. Divide among a greased muffin tin (12 cups). Bake 18–20 minutes at 180°C. Store up to 4 days in the fridge — ideal for meal preparation.

4. Chia pudding with coconut milk

Carbohydrates: approximately 8g | Preparation time: 5 minutes + 4 hours setting

Mix 4 tablespoons of chia seeds with 250ml full-fat coconut milk (tinned) and a teaspoon of vanilla. Stir well and allow to set in the refrigerator for at least 4 hours or overnight. Serve with fresh blueberries or desiccated coconut.

5. Avocado with poached egg

Carbohydrates: approximately 2g | Preparation time: 10 minutes

Halve an avocado and remove the stone. Poach an egg (3 minutes in water with a dash of vinegar). Place the poached egg on the avocado. Season with sea salt, freshly ground pepper, chilli flakes and fresh lemon juice. Optional: serve on low-carb bread.

5 low-carb lunch recipes

6. Salad wraps with chicken and avocado

Carbohydrates: approximately 4g | Preparation time: 15 minutes

Use large lettuce leaves (iceberg or romaine) as wraps. Fill with grilled chicken breast (sliced), avocado, cherry tomatoes, grated carrot and a dressing of lemon, olive oil and garlic.

7. Cauliflower soup with cream cheese

Carbohydrates: approximately 8g | Preparation time: 25 minutes

Sauté 1 onion and 2 garlic cloves in olive oil. Add 1 small cauliflower (in florets) and 500ml vegetable stock. Cook 15 minutes until tender. Blend smooth and stir in 100g cream cheese for extra creaminess. Season with nutmeg, salt and pepper.

8. Niçoise salad

Carbohydrates: approximately 6g | Preparation time: 15 minutes

Arrange on a plate: mixed salad leaves, tinned tuna (drained), boiled eggs (halved), green beans (cooked), olives and cherry tomatoes. Make a dressing of mustard, olive oil, red wine vinegar, salt and pepper.

9. Stuffed peppers with tuna

Carbohydrates: approximately 7g | Preparation time: 10 minutes (cold) or 25 minutes (warm)

Halve 2 peppers and remove the seeds. Mix tuna (tinned) with mayonnaise, finely chopped onion, capers and parsley. Fill the peppers. Eat cold or bake 20 minutes in the oven at 180°C.

10. Courgette frittata

Carbohydrates: approximately 5g | Preparation time: 20 minutes

Sauté 1 sliced courgette with onion in olive oil. Whisk 5 eggs with grated Parmesan, salt and pepper. Add the egg mixture to the pan. Allow to set over low heat until the bottom is cooked (~8 minutes). Finish 3–4 minutes under a hot grill.

5 low-carb dinner recipes

11. Courgette bolognese

Carbohydrates: approximately 12g | Preparation time: 30 minutes

Make courgetti using a spiraliser or vegetable peeler from 2 courgettes. Fry 400g beef mince with onion, garlic, carrot and celery. Add a tin of peeled tomatoes, season with oregano and basil, simmer 15 minutes. Serve over the courgetti (briefly wok-fried in olive oil).

12. Cauliflower rice stir-fry with chicken

Carbohydrates: approximately 10g | Preparation time: 20 minutes

Finely grate half a cauliflower (or use a food processor). Stir-fry diced chicken breast with broccoli, peppers and pak choi in sesame oil. Add the cauliflower rice and stir-fry for 3–4 minutes. Season with tamari (gluten-free soy sauce), ginger and garlic.

13. Stuffed portobello mushrooms with spinach and feta

Carbohydrates: approximately 6g | Preparation time: 25 minutes

Remove the stems from 4 large portobello mushrooms and place on a baking tray. Wok a handful of spinach with garlic until wilted. Mix with crumbled feta and sun-dried tomatoes. Fill the mushrooms and bake 18–20 minutes at 200°C.

14. Oven-baked salmon with roasted vegetables

Carbohydrates: approximately 8g | Preparation time: 25 minutes

Place 2 salmon fillets on a baking tray. Add asparagus, cherry tomatoes and courgette (drizzle with olive oil, salt, pepper and lemon zest). Bake 18–20 minutes at 200°C. Serve with a wedge of lemon and fresh dill.

15. Chicken skewers with tzatziki and mixed salad

Carbohydrates: approximately 5g | Preparation time: 20 minutes

Marinate chicken pieces in olive oil, lemon juice, garlic, paprika powder and oregano. Thread onto skewers and grill 12–15 minutes. Make tzatziki from Greek yoghurt, grated cucumber (squeezed dry), garlic, dill and lemon. Serve with a green salad.

Tips for successful meal preparation

Low-carb eating becomes much easier when you plan ahead:

1. Batch cook on Sunday: make egg muffins, cook a larger portion of chicken or salmon, and pre-cut vegetables
2. Maintain a basic stock: eggs, tinned tuna, Greek yoghurt, nuts, cheese and frozen vegetables are always useful
3. Use alternative "pastas": courgetti, cauliflower rice, spaghetti squash and hearts of palm pasta are excellent for avoiding boredom
4. Make sauces in bulk: bolognese sauce, tzatziki and dressings keep 3–5 days in the fridge

Nutritional values at a glance

Conclusion

With these 15 recipes you have a tasty, low-carb option for every meal of the day. From a quick yoghurt bowl in the morning to a satisfying dinner of courgette bolognese — low-carb eating can be varied, nutritious and above all delicious.

Want to track how many carbohydrates your home-cooked meals contain? Take a photo in Moveno and instantly see the nutritional values — even for your own recipes.

Sources

• LeukeRecepten — Low-carb recipes
• SuperSnelGezond — Low-carb
• Eatertainment — 175+ low-carb recipes
• ALDI — 15 easy low-carb recipes