Most people quit low-carb diets not because they don't work but because they run out of things to cook. Chicken and broccoli every night gets old by day three. The fix is a solid rotation of low carb meal ideas that are fast, satisfying, and varied enough to keep you off the takeout apps.
Every meal below stays under 20g net carbs. Most come in well below that.
The Swap Logic
Before the recipes, understand the four core swaps that make low-carb cooking work. Once you internalize these, you can adapt almost any recipe on your own.
| High-Carb Ingredient | Low-Carb Swap | Carb Savings |
|---|---|---|
| White rice (45g carbs/cup) | Cauliflower rice (3g carbs/cup) | ~42g |
| Pasta (43g carbs/cup) | Zucchini noodles (4g carbs/cup) | ~39g |
| Flour tortilla (25-30g carbs) | Lettuce leaves (under 1g carbs) | ~25g |
| Bread (12-15g carbs/slice) | Cloud bread or cheese crisps (1-2g carbs) | ~12g |
These four swaps cover breakfast, lunch, and dinner. Now here's what to make with them.
Breakfast
Egg Muffin Cups — approximately 3g net carbs per serving
Whisk 6 eggs with diced bell pepper, arugula, and shredded cheddar. Pour into a greased muffin tin and bake at 375 degrees for 18-20 minutes. Makes 6 muffins. These keep in the fridge for 4-5 days, so you can grab two on busy mornings and be out the door.
Avocado and Eggs — approximately 4g net carbs
Halve an avocado, scoop out a little extra space in each half, crack an egg into each, and bake at 400 degrees for 12-15 minutes. Top with everything bagel seasoning and a pinch of red pepper flakes. High fat, high protein, almost no carbs.
Greek Yogurt with Nuts — approximately 8g net carbs
A 3/4 cup serving of plain full-fat Greek yogurt (about 5g carbs) topped with a small handful of walnuts or pecans (2-3g carbs) and a sprinkle of cinnamon. Avoid flavored yogurts — a single serving of vanilla Greek yogurt can have 15-20g of added sugar.
Lunch
Chicken Caesar Lettuce Wraps — approximately 5g net carbs
Slice grilled chicken breast and toss with romaine hearts, shaved parmesan, and Caesar dressing (check the label — most are 1-2g carbs per serving). Wrap everything in large romaine or butter lettuce leaves. The lettuce replaces croutons and the tortilla in one move.
Tuna Salad Stuffed Avocado — approximately 4g net carbs
Mix a can of tuna with mayo, diced celery, a squeeze of lemon, and salt and pepper. Spoon the mixture into a halved avocado. The avocado acts as both your bowl and your fat source. Quick, no-cook, and portable if you pack it in a container.
Cauliflower Fried Rice — approximately 10g net carbs
Pulse raw cauliflower florets in a food processor until they resemble rice grains. Saute in sesame oil with diced chicken or shrimp, scrambled egg, soy sauce (or coconut aminos for less sodium), garlic, ginger, and chopped scallions. A generous plate comes in around 10g net carbs versus 50g+ for traditional fried rice. This is the single best swap for people who miss rice-based meals.
Dinner
Zucchini Noodle Bolognese — approximately 12g net carbs
Spiralize 2-3 medium zucchini into noodles. Saute ground beef with garlic, diced onion, crushed tomatoes, Italian seasoning, and a pinch of red pepper flakes. Simmer for 15-20 minutes. Serve over the raw or lightly sauteed zoodles. The sauce contributes most of the carbs here — tomatoes add up — but it's still a fraction of traditional spaghetti Bolognese (which runs 65g+ carbs per plate).
Grilled Salmon with Asparagus — approximately 5g net carbs
Season a salmon fillet with olive oil, lemon, garlic, and dill. Grill or pan-sear for 4-5 minutes per side. Serve with roasted asparagus (tossed in olive oil, salt, and pepper at 400 degrees for 12 minutes). The simplest dinner on the list — and one of the most nutrient-dense.
Taco Lettuce Cups — approximately 8g net carbs
Brown ground beef or turkey with taco seasoning (check the packet — some brands add cornstarch and sugar; make your own from cumin, chili powder, paprika, garlic, and onion powder). Spoon into butter lettuce cups and top with shredded cheese, sour cream, diced tomato, and sliced jalapenos. All the taco flavor, none of the tortilla carbs.
Stuffed Bell Peppers — approximately 15g net carbs
Halve bell peppers and remove the seeds. Fill with ground beef, cauliflower rice, diced tomatoes, cumin, and shredded cheese. Bake at 375 degrees for 25-30 minutes. Bell peppers run about 6g carbs per pepper, so this sits at the higher end — but it's a filling, complete meal in one dish.
When You're Eating Out
These swaps work great at home where you control the ingredients. When you're eating out and can't control the ingredients, see our guide to low carb fast food for drive-thru orders under 10g carbs. For a broader look at low-carb swaps you can make at home, our keto friendly foods list covers pantry staples and snacks.
Let DinePick Handle the Restaurant Menus
When you're eating out and can't control the ingredients, DinePick identifies low-carb options on any restaurant menu — join the waitlist to try it first.