High Protein Low Calorie Low Carb Paleo Recipes

Easy High Protein, Low Carb, Low Calorie, Low Fat Meals

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Chicken, turkey and egg whites are all high protein, low fat and low carb so I like to keep that in mind when putting together a recovery meal.

It doesn’t get any simpler than the ideas below:

Pick up a roasted chicken. Pull off the skin before eating. Serve with a green salad or sauteed spinach.

Scramble up a skillet of egg whites with fresh herbs. Serve with sliced fruit.

Add cooked meat and veggies to chicken broth or your favorite boxed soup.

If you can’t look at a plate of just egg whites, add one yolk to the pan when cooking. You’ll be amazed at how much difference adding just one egg yolk will make. You can simply scramble them seasoned with salt and pepper or you can get creative and add any of the following:

  • sausage
  • cooked ground meat
  • sliced hot dogs
  • ham
  • pepperoni (cook first and blot off the fat)
  • turkey bacon
  • spinach

Huevos Rancheros

Scrambled eggs topped with salsa is one of our favorites.

Chicken Salad

Pick up a roasted chicken. Pull off the skin and chop the meat. Or use frozen, cooked chicken. Mix chicken with a low calorie creamy dressing. If you like, you can also add your choice of any of the following:

  • celery
  • olives
  • bell pepper
  • cucumber
  • zucchini
  • pickles
  • capers
  • water chestnuts
  • grapes
  • pineapple
  • orange slices
  • apricots

Turkey Chili

Saute ground turkey and chopped onion. Add canned tomatoes, diced green chilies, packet of chili seasoning and cook over medium heat for about 30 minutes.

Vegetable Chili

Skip the meat and beans and you have a super low calorie meal with loads of flavor. Use a packet of chili seasoning as your guide to replace the meat and beans with the same volume of vegetables. You don’t necessarily need to use the vegetables below but do saute the more dense veggies for about 5 minutes before adding the rest of the veggies.

Saute chopped onion, carrots and bell pepper for about 5 minutes. Add chopped zucchini, canned tomatoes and a packet of chili seasoning. Simmer for about 30 minutes until vegetables are soft and chili has thickened.

Veggie Frittata

Since we’re going for easy with the recipes in this post I’ll share my baked frittata recipe. Actually the ingredients are the same as with the stove top method, it’s just the instructions that are modified.

Honestly, I never really follow a recipe when I make frittata. I just whisk up the eggs or egg whites with some yogurt, veggies and cheese and bake it, but I’m giving you a recipe here so you have a place to start.

Frittata Ingredients

  • 2 cups egg whites
  • 2 cups cooked and seasoned vegetables
  • 3 tablespoons whole milk yogurt
  • 2/3 cup grated or crumbled cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper


Preheat the oven to 350 degrees F.

Pour the eggs into a mixing bowl. Add yogurt, salt and pepper. Whisk just until everything is blended. Whisk in half the cheese.

Warm the olive oil in a 12″ cast iron skillet or oven-safe non-stick skillet until shimmering. Add the vegetables, starting with chopped onions or other dense vegetables. Cook for a few minutes, stirring occasionally, then add any softer vegetables such as zucchini. Cook until those vegetables are tender, then add any garlic or greens, and cook until fragrant or wilted. Season with salt, to taste.

Stir the cooked vegetables into the egg mixture. Grease a 9 by 13″ pan or two pie plates and pour the mixture into the pan. Sprinkle reserved cheese on top of the frittata.

Bake for 20 to 25 minutes until the frittata is puffed and the center jiggles just a bit. Remove the frittata from the oven and place it on a cooling rack or on a stove burner (my favorite shortcut cooling rack). After 10 to 15 minutes slice and serve.




Low Carb Paleo Recipes

Baked Bacon Chicken

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Okay, I kinda fooled ya’ with the title of this recipe, because, Pork Rind Chicken doesn’t sound very appetizing, so Baked Bacon Chicken it is.

After all the time in the kitchen surrounding Thanksgiving and with Christmas coming up fast I wanted to share with you all this super-easy low-carb diet recipe from my book “14 Days ~ 14 Pounds“.

Be sure to subscribe to The UnDiet email list to get the word when one of my books is free on Amazon. Three to four times a year I pick one of my books and offer it free for a limited period of time.

This dish is zero carbs per serving!


boneless chicken breasts or boneless chicken thighs

pork rinds, approximately ½ cup ground rinds per piece of chicken

oil and vinegar salad dressing


Place as many boneless chicken breasts as you want for your dinner (plus one extra for tomorrow’s lunch) in a zip lock baggie with your favorite salad dressing. Marinate in the fridge up to twenty-four hours, or at least an hour before you’re ready to cook dinner.

Place a pan large enough to cook your chicken over medium-high heat. Coat bottom of the pan with extra-virgin olive oil.

Buzz pork rinds in a food processor or blender until they resemble bread crumbs, and you have ½ cup per chicken breast. Place pork rinds in a shallow dish or on a plate.

Remove the chicken from the marinade and place on top of the pork rinds. Press the chicken into the pork rinds turning to coat both sides. Sauté in pan over medium heat for 6 to 8 minutes per side.

If you prefer fish to chicken, follow the recipe above and cook 6 to 7 minutes per side.


No need for a Freebie tonight since the entire recipe is zero carbs!

Family Friendly

Serve up a green salad or coleslaw. You can even have some yourself if you have enough carbs in your carb budget for the day.

Kid Friendly Low Carb Recipes

Low-Carb Mashed Caulitatoes Recipe

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For those of you who downloaded this recipe before June 30, 1999 take a look at this simplified version. It came about in the usual way – guests for dinner and no time to go shopping. Since I didn’t have any tofu or onions I made mashed “potatoes” without them and not only were they easier they tasted even better! I even received an e-mail the next day from one of my dinner guests who still couldn’t believe he hadn’t eaten “real” mashed potatoes. Yes, I couldn’t resist. I told.


This recipe tastes just like mashed potatoes. Let me repeat that – this recipe tastes just like mashed potatoes. The best part of this recipe though is all the great things you can do with the leftovers. In fact sometimes I don’t even wait for the leftovers I just add Red Sauce or cheese to the cauliflower puree. I often make a double batch and freeze half to have on hand for a quick side dish.

Try an experiment. Don’t tell anyone that these aren’t mashed potatoes. I guarantee you no one will know if you don’t tell them. Don’t sit there with a smug smile on your face though or they’ll keep asking you what’s up and you’ll have to give it up.

6 carbs per cup

Lightly season with sea salt and pepper, then steam until very soft:

1 head of cauliflower, cut into florets
 1 head of garlic, cloves separate and peeled
1 onion, peeled and thickly sliced

Remove steamer basket from saucepan. Add vegetables back to pan and heat on low until water clinging to the veggies is cooked off.

Puree vegetables with:

1/4 cup sour cream
1/4 cup butter
1 tablespoon vegetable or chicken broth powder

Taste and adjust so that you end up with a rich tasting, smooth puree. If the puree is too loose, add more broth powder.

Things to do with leftovers:

  • Stir into almost any soup or stew. Chili or Asian soups are about the only soups I can think of that this puree wouldn’t work with.
  • Add shredded or crumbled cheese to hot puree and use as a sauce for vegetables.

Red Cauliflower
Stir 1/2 cup Roasted Red Bell Pepper Sauce or Dried Tomato Sauce into 2 cups cauliflower puree.

Cheesy Mashed Cauliflower
Spread cauliflower puree in jelly roll pan. Broil until top is slightly browned. Top with grated cheddar cheese. Broil until cheese is slightly browned. Use a spatula to serve onto individual plates.

Cauliflower Pizza
Spread cauliflower puree in jelly roll pan. Broil until top is slightly browned. Top with pureed roasted red bell pepper (and leftover cooked vegetables such as bell pepper, onion, zucchini, mushroom, olives, raw tomatoes), then with shredded mozzarella or mix of mozzarella and parmesan. Broil until cheese is slightly browned. Use a spatula to serve onto individual plates.

Cauliflower Soup
Thin puree with nondairy milk or broth, (and a little cream). Taste and adjust seasoning, adding more liquid if necessary.

Cheesy Cauliflower Soup
Stir cheddar, mozzarella, jack, gouda, or edam cheese into Cauliflower Soup.

Gluten Free Kid Friendly Recipes

Foolproof Gluten Free Pie Crust

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Have you been drooling for a gluten-free pie crust that’s quick to make, doesn’t call for a mix of eighteen different flours and turns out perfect every time? Well, drool no more, it’s here. Actually you’ll probably start drooling all over again when you begin dreaming about the apple pies, pumpkin pies, quiches, and chicken-pot pies you’ll be making.

glutenfreepiecrustYou can use any gluten-free flour you have or a gluten-free flour mix. One day when I was making a pie for a potluck I didn’t have enough gluten-free flour mix – panic! I buzzed some oatmeal in my blender until it was the consistency of flour and my crust turned out fine. Whew! What does seem to make a difference though is to use a mix that contains rice flour (brown rice flour is fine) or add some brown rice flour to your mix.

Don’t skip the vinegar. You won’t taste it and it tenderizes the crust.


2 cups gluten-free flour
1/4 teaspoon salt
6 tablespoons cold butter, cut into small pieces
1 large egg
1 tablespoon apple cider or white vinegar
3 to 4 tablespoons ice-cold water


Place one or two ice cubes in a shallow cup. Add water, no need to measure it at this point.

Combine flour and salt in a medium bowl. Cut in butter with a pastry blender or two knives until mixture is crumbly. Alternatively you could buzz it in a food processor. Use a fork to form a well in center. Add egg and whisk to blend without incorporating into the flour. Add the vinegar, stirring gently with the fork until just blended. Use a tablespoon to measure and drizzle 3 tablespoons of the water over the flour, mixing with a fork and then clean hands until the dough just holds together and forms a ball. If you need to add the fourth tablespoon of water, do so. Be careful not to add too much water though as the dough will be hard to roll.

Shape dough into a ball. Place on a lightly floured sheet of wax paper or parchment paper. Use your hands flatten slightly. Top with an additional piece of wax paper. Roll out dough until it’s about 3 inches larger than your pie plate. Remove top sheet of wax paper and invert dough into pie plate. Slowly peel away wax paper. Turn edge under and crimp if you desire. As you can see, I left my edges rustic.


The dough is easiest to roll and work with when used soon after preparing it. If you won’t be making your pie right away you can cover the crust-filled pie plate and store in the fridge.

If you need a prebaked crust, preheat oven to 400° F. Bake for 15 to 18 minutes or until crust is set and a light tan color.


Sweet Pie Crust: add the equivalent of two teaspoons sugar or sugar substitute when stirring in the salt.


20 Healthy Ways to Use Thanksgiving Leftovers

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These aren’t recipes so much as ideas for assembling new dishes from traditional Thanksgiving leftovers. If you don’t have the items in the recipes you can easily substitute another item. Use your imagination and you should be able to turn these twenty ideas into forty or fifty recipes.

roast turkey

1. Thanksgiving Casserole

Place a layer of stuffing in an oiled casserole dish. Crack 2 to 4 eggs (depending on how big your casserole dish is) into a small bowl. Whisk with a fork until blended. Pour over stuffing. Season lightly with salt and pepper. Spread a layer of mashed potatoes or roasted vegetables over the stuffing.  Bake at 350 degrees for 20 minutes. Remove from oven and garnish with cranberry sauce, gravy, or pesto.

2. Mac n Cheese Stuffing Casserole

Place a layer of stuffing in an oiled casserole dish. Crack 2 to 4 eggs (depending on how big your casserole dish is) into a small bowl. Whisk with a fork until blended. Pour over stuffing. Season lightly with salt and pepper. Spread a layer of prepared macaroni and cheese over the stuffing. Bake at 350 degrees for 20 minutes. Remove from oven and drizzle with cranberry sauce, gravy or pesto.

3. Roasted Veggies & Cheese

Mix together in an oiled baking dish Alfredo sauce, cooked veggies such as green beans or mushrooms and your choice of shredded cheese. Bake at 350 degreese for 30 minutes until hot and bubbly.

4. Turkey Pasta

Mix together in a saucepan, Alfredo sauce, chopped or shredded turkey, cooked pasta. Heat over medium heat until hot.

5. Southwest Sloppy Joes

Mix together chopped or shredded turkey and canned chili. Heat in micowave or in a saucepan. Pour over toasted slices of corn bread.

6. Turkey Chili

Mix together chopped or shredded turkey and canned chili. Heat in microwave or saucepan. Pour into bowls. Top with shredded cheddar cheese.

7. Turkey Cheese Wrap

Sprinkle shredded white cheese such as jack, gouda, provolone, or mozzarella onto a whole wheat tortilla. Heat in skillet until cheese is melted. Top with turkey. Drizzle with cranberry sauce or pesto. Roll and eat.

7. Veggie Cheese Wrap

Sprinkle shredded white cheese such as jack, gouda, provolone, or mozzarella onto a whole wheat tortilla. Heat in skillet until cheese is melted. Top with roasted veggies. Drizzle with cranberry sauce or pesto. Roll and eat.

8. Stuffing Sticks

Cook stuffing in a waffle iron until both sides are crispy. Cut into sticks. Dip in gravy or cranberry sauce.

9. Mashed Potato Pancake

Mix mashed potatoes, egg, shredded cheese. Use a 1/4 cup measuring cup to scoop onto preheated oiled skillet over medium-high heat. When underside is browned, flip and cook until the other side is browned also.

10. Veggie Pancake

Mix mashed root veggies, egg, shredded cheese. Use a 1/4 cup measuring cup to scoop onto preheated oiled skillet over medium-high heat. When underside is browned, flip and cook until the other side is browned also.

11. Veggie Waffle

Add mashed root veggies to pancake or waffle batter. These can be savory or sweet. Top with maple syrup, cranberry sauce, or gravy.

 12. Gravy Soup

Mix in a saucepan gravy, boxed or canned broth, chopped leftovers, everything from turkey to veggies. Heat until hot.

13. Stuffing Soup

Mix in a saucepan, stuffing and boxed or canned soup such as french onion, tomato, broth, mushroom, butternut squash, or potato. Heat until hot.

14. Pumpkin Pie Smoothie

Buzz in a blender pumpkin pie (minus the crust) and eggnog.

15. Cranberry Smoothie

Buzz in a blender cranberry sauce, eggnog, frozen or fresh berries.

16. Cranberry Apple Smoothie

Buzz in a blender cranberry sauce, apple pie (minus the crust), eggnog.

17. Eggnog Smoothie

Buzz in a blender eggnog, fresh or frozen fruit.

18. Trifle Mashup

Layer in a large glass bowl or individual cups: chunks of pumpkin pie, vanilla pudding or yogurt, chunks of apple pie, vanilla pudding or yogurt, chunks of pecan pie. Top with whipped cream or more pudding or yogurt.

19. Cranberry Yogurt

Mix cranberry sauce and vanilla or plain yogurt.

20. Apple Pie Yogurt

Mix chunks of apple pie and vanilla yogurt.


High Protein Low Carb Recipes

Salmon Avocado Cups

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This is one of the recipes in a yet-to-be-published book tentatively titled “3-Ingredient Low Carb Breakfasts”.

The photo you see below is an experiment with different variations. All of which were delish, but had more than three ingredients.

salmon avocado cup

2 servings – 1 ½ net carbs per serving

There are endless variations of this recipe. Try a flavored cream cheese, Rondelle, Boursin, or herbed goat cheese.


1 ripe Haas avocado

2 ounces smoked salmon

1 ounce soft goat cheese

pinch of sea salt


Cut the avocado in half and remove the pit. In a small food processor pulse the rest of the ingredients until coarsely chopped.

Place the salmon cream inside the avocado.  Serve immediately.

$$$avers Gluten Free Low Calorie Recipes

Balsamic Vinegar Reduction – My Secret Diet Weapon

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balsamic vinegar reductionDon’t be put off by the intricate instructions here, a balsamic vinegar reduction is one of the simplest things you can make, it keeps forever, is low cal, and you can use it so many ways if you tried to list them all you’d fill up a page. It will be your new best friend, I promise, but there are a few things you need to get right to make it work, so read through the instructions and then fire up your stove.

You don’t need to buy super expensive balsamic vinegar, but it should taste good when you dip a piece of bread in it. If you wouldn’t eat the bread dipped in balsamic, then you’re not going to like the reduction. You also don’t want to see ingredients such as sugar, or caramel coloring, only vinegar and/or grape must. The added ingredients will mess up your reduction.

Some of my fave ways to use a balsamic vinegar reduction are drizzled over fruit such as strawberries or peaches, roasted green beans, roasted asparagus, roasted Brussels sprouts, steak, ripe tomatoes, green salad with extra-virgin olive oil and some salt and freshly ground black pepper.


balsamic vinegar


Pour vinegar into a non-reactive pan such as stainless steel, so that it’s no more than ½ full. The vinegar needs some space to boil without boiling over.  Over medium-high heat, bring the vinegar to a slow boil. If you have large bubbles that are bursting and splashing vinegar all over your stove, then turn the heat down until you have a boil that’s more like a simmer. Allow to boil until vinegar is reduced by at least half, about 15 minutes. Dip a spoon into the reduction to see how thick it is. It should coat the spoon. You can let it reduce even further for a very thick sauce, but I would recommend trying it first reduced by half and then deciding if you want to make another batch that’s reduced even further, or just put it back on the burner and reduce it further. After 15 minutes on the burner start to watch it carefully. As it gets thicker, it will be in danger of burning. As it cools, it will thicken a bit more.

Fruit Gluten Free Kid Friendly Low Calorie Paleo Recipes

Grapefruit Salad

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grapefruit in bowl

This salad is perfect for breakfast on a hot morning, a side dish for lunch or dinner, a picnic, a barbecue … It pairs well with fish, chicken, steak, or burgers. The recipe below is just a starting point. You can use any type of melon, play around with the ratio of melon to grapefruit and oranges and use an endless array of garnishes. If you don’t like grapefruit you can use pineapple or grapes instead.

Because this salad keeps so well I like to make up a big bowl of it.


1/2 honeydew melon, peeled and cut into ½” inch cubes

4 pink grapefruit, peeled and segmented

8 oranges, peeled and segmented


Gently toss all ingredients together. Serve immediately or the next day.

While this salad is certainly delish served as is I like to vary it with different garnishes such as:

thinly sliced mint leaves

toasted seeds – pumpkin, sunflower, pine nuts, sesame seeds

crumbled feta cheese

crumbled cotija cheese

lemon, lime or orange zest

drizzle with melted or thinned mint jelly

drizzle with melted or thinned jalapeno jelly

thinly sliced red onion


Kid Friendly Recipes

15 Ways to Use Leftover Taco Meat

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taco-1018962_640I like to cook up big batches of taco filling and then use it throughout the week for easy breakfasts, lunches, and dinners. I even freeze it in king-size silicone ice cube trays so we can use it for super easy meals on days when the fridge is empty, like the day we return from a long vacation. I love knowing I don’t have to plan ahead or stop at the grocery store on the way home from the airport so we can have an easy dinner when we get home. The ideas below are quick and easy family-friendly ideas which you can (with a little more effort) make-over into low carb, gluten free, or Paleo by using zero-carb pasta, Zucchini Tots (recipe in an upcoming post), and low carb bread.

So here goes – first of all, my taco filling is about half veggies and half meat. The basic recipe is the same as the traditional taco filling recipe, I just sub half veggies for half the meat. I sometimes even use packets of organic taco seasoning mix.

  1. Frozen Amy’s Organics Burritos topped with 1/4 cup taco filling mixed with 1/4 salsa.
  2. Quiche – use taco filling in place of veggies. I sometimes even add extra cooked veggies.
  3. Scrambled Eggs topped with taco filling, sliced avocado and cheese.
  4. Tomato Soup – with taco filling and beans added to make it a meal.
  5. Sopa de Tortilla – add taco filling and brown rice to chicken broth. Garnish with chopped avocado and shredded cheese.
  6. Nachos – spread tortilla chips on a baking sheet. Top with taco filling and cheese. Bake until cheese is melted.
  7. Pasta Mexicali – add taco filling to macaroni and cheese. We like Amy’s Organics but you can use whichever is your favorite.
  8. Taco Pie – in an oiled baking dish or pie plate layer tortilla chips, cheese, refried beans, and taco filling. Bake until dish is hot. Top with cheese. Return to oven until cheese is melted. Remove from oven and top with chopped avocado, shredded lettuce, chopped tomato and any more of your favorite taco toppers.
  9. Taco Casserole – in an oiled casserole dish mix cooked brown rice (or quinoa, or couscous, or millet, barley, buckwheat, bulgur, or farro) and leftover taco meat, beans, sour cream or yogurt, and corn. Top with shredded cheddar cheese and bake or microwave.
  10. Chili – add to a pot taco filling, kidney or pinto beans, canned tomatoes with their juice, and a chili seasoning packet. Heat to a low simmer and cook for at least thirty minutes. This is also a good crock pot meal.
  11. Taco Tots – bake up the tots. Top with taco filling and cheese. Return to oven until cheese is melted. Garnish with your favorite taco toppings.
  12. Stuffed Potato – top a baked potato with taco filling. Garnish with your favorite taco toppers.
  13. Taco Pasta – toss together cooked pasta, taco filling, cheese and sour cream.
  14. Taco Salad – top a salad with taco filling and your favorite taco toppers. Dress with ranch dressing.
  15. Taco Grilled Cheese – make a traditional grilled cheese sandwich, then open it and add some taco filling.