The Best 50 High-Protein/Low-Carb/Sugar Free Southern Better/Takeout Recipes

Takeout cravings hit hard, especially when you want Southern comfort food and you don’t want a sugar crash after. This list of High-Protein/Low-Carb/Sugar Free Southern Better/Takeout Recipes is built for those nights when you want bold flavor and that crunchy, juicy bite, without the mystery ingredients.

“Better than takeout” means a few things here: big seasoning, crispy textures, and sauces that don’t taste like diet food. It also means weeknight-friendly recipes that don’t take forever, plus options that hold up well for meal prep so lunch tomorrow is already handled. Think chicken that stays crisp, shrimp with a real snap, and skillet meals that taste like they came from your favorite spot.

High-protein, low-carb, sugar free is simple in this post. You’ll see recipes that focus on meat, seafood, eggs, and dairy for protein, keep starchy sides to a minimum, and skip added sugars. Net carbs can vary by brand (especially tortillas, pickles, and packaged “keto” items), and sauces are where sugar hides most often, like BBQ, ketchup, and bottled marinades.

To make these recipes easy to follow, each one includes a clear ingredient list with exact measurements, plus step-by-step directions on separate lines. Macros are included so you can track protein, carbs, and calories without guessing.

You’ll also see smart swaps used throughout, like pork rind crumbs for crunch, almond flour and parmesan for breading, cauliflower rice instead of white rice, keto BBQ sauce, allulose or monk fruit in place of sugar, and sugar-free ketchup for classic flavor. Quick safety note before you start: keep frying oil at a steady temp so food doesn’t turn greasy, and always cook chicken to 165F internal temp.

How to keep Southern food crispy, saucy, and low-carb without added sugar

Southern comfort food has two jobs: bring the crunch and bring the sauce. The problem is that the usual methods lean hard on flour, cornmeal, sugar, and thick, sweet bottled sauces. The good news is you can keep the same feel (that shatter-crisp bite, that sticky glaze, that creamy gravy) with a few dependable swaps and a couple of rules that never change.

Think of this section as the playbook behind all 50 recipes. Once you know the coatings, thickeners, and sauce “bones,” you can mix and match proteins and sides without second-guessing carbs or sugar.

The core swaps that make these recipes work

If you want low-carb Southern food that still tastes like the real thing, you need replacements that behave like the originals. These are the swaps you’ll see over and over, because they hold up in a skillet, fryer, air fryer, or meal-prep container.

For breading and crunch, you’re chasing two things: dry surface and sturdy crumbs.

Crushed pork rinds: Best “fried chicken” crunch and almost no carbs. Use them fine, like breadcrumbs, not big shards.
Almond flour: Browns fast and gives a tender crust. Great for pan-frying, less ideal for deep frying alone.
Parmesan (finely grated): Adds crisp edges and salty depth. Mix it with almond flour to keep it from turning too dark.
Whey protein isolate (optional): A small amount helps “set” coatings and makes them snappier, especially in the air fryer. Use it like a supporting actor, not the whole breading.

For classic sides, the goal is comfort without the starch.

“Grits”: Use cauliflower grits (riced cauliflower cooked down with butter, cream, and sharp cheddar). Cook until thick, then season like you mean it (salt, pepper, garlic, hot sauce).
Rice: Cauliflower rice works best when it’s dry. Sauté in a hot pan, don’t steam it into mush.

For flour thickeners, skip the roux and go for texture that doesn’t spike carbs.

Xanthan gum: Use a tiny pinch, whisk hard, then stop. Too much turns sauce slick.
Cream cheese: Great for creamy Cajun sauces and skillet gravies, plus it reheats well.
Reduced cream: Simmer heavy cream to thicken, then season. Simple, rich, dependable.

For sweetness without sugar, stick to options that don’t taste “diet.”

Allulose: Closest to real sugar in sauces, and it can brown a bit. It’s a go-to for BBQ-style flavors.
Monk fruit blend: Stronger sweetness, good in small amounts. Taste as you go so it doesn’t take over.

When you buy condiments, the label is where sugar hides. Check total carbs and added sugar, then scan ingredients for sugar aliases like cane sugar, corn syrup, honey, molasses, maple, agave, and “fruit juice concentrate.” Watch ketchup, BBQ sauce, and some hot sauces (many are fine, some sneak in sugar).

To keep biscuits and waffles low-carb, focus on structure, not flour.

Biscuit approach: Almond flour base with baking powder, eggs, and plenty of fat (butter, sour cream, or cheese). Handle gently, don’t overmix.
Waffle approach: Eggs plus almond flour and a little whey or cheese for crisp edges. Cook longer than you think, most “soggy waffles” are just undercooked.

Quick pantry list (so you can cook any recipe in this post without a special trip): pork rinds, almond flour, grated parmesan, whey isolate (optional), xanthan gum, cauliflower rice (fresh or frozen), allulose or monk fruit, sugar-free ketchup, a sugar-free BBQ sauce you trust, hot sauce, vinegar, smoked paprika, garlic powder, onion powder, Cajun seasoning, Dijon, mayo, pickles.

What you need to keep Southern food crispy	Quick pantry list (so you can cook any recipe in this post without a special trip)
Use a dry, crunchy coating that browns fast (pork rinds, almond flour, parmesan), then rest on a wire rack so steam doesn’t soften it.	Pork rinds
Add a small binder so the coating sticks and stays crisp (xanthan gum, whey isolate optional).	Almond flour
Choose low-sugar sauces and finish with a quick broil or air-fry reheat to bring back crunch.	Grated parmesan
	Whey isolate (optional)
	Xanthan gum
	Cauliflower rice (fresh or frozen)
	Allulose or monk fruit
	Sugar-free ketchup
	A sugar-free BBQ sauce you trust
	Hot sauce
	Vinegar
	Smoked paprika
	Garlic powder
	Onion powder
	Cajun seasoning
	Dijon
	Mayo
	Pickles

Fast takeout-style sauces that are truly sugar free

A good Southern sauce doesn’t need sugar, it needs salt, fat, acid, heat, and spice in the right balance. Use these as templates. Make a batch, taste, then adjust with tiny moves.

Sugar-free BBQ template (smoky, sticky)
Mix: 1/2 cup sugar-free ketchup + 1/4 cup apple cider vinegar + 2 tbsp allulose + 1 tbsp Worcestershire + 1 tsp smoked paprika + 1/2 tsp garlic powder + 1/2 tsp salt
Taste and adjust: Too sharp, add 1 tsp allulose. Too flat, add 1/2 tsp salt or 1 tsp Worcestershire. Too thick, thin with 1 to 2 tbsp water.
Carolina vinegar sauce (bright, peppery)
Mix: 1/2 cup apple cider vinegar + 1/4 cup water + 1 tbsp hot sauce + 1 tsp monk fruit (or 2 tsp allulose) + 1 tsp salt + 1 tsp black pepper + 1/2 tsp crushed red pepper
Taste and adjust: Too intense, add 1 to 2 tbsp water. Not punchy, add more black pepper first, not sweetener.
Nashville hot oil base (spicy, glossy)
Whisk: 1/4 cup hot frying oil or melted butter + 1 tbsp cayenne + 2 tsp smoked paprika + 1 tsp garlic powder + 1 tsp allulose + 1/2 tsp salt
Taste and adjust: If it burns more than it tastes, cut with 1 to 2 tbsp butter. If it’s not red enough, add paprika, not more cayenne.
Cajun cream sauce (takeout-style for chicken or shrimp)
Simmer: 1/2 cup heavy cream + 2 tbsp cream cheese + 1 tsp Cajun seasoning + 1 tsp garlic powder + 1 tsp hot sauce + 1 tbsp lemon juice
Taste and adjust: Too thick, splash in 1 to 2 tbsp chicken stock. Needs more “zip,” add lemon or hot sauce, not sweetener.
Quick remoulade (cool, tangy, punchy)
Stir: 1/2 cup mayo + 1 tbsp Dijon + 1 tbsp lemon juice + 1 tbsp chopped pickles (or relish with no sugar) + 1 tsp hot sauce + 1/2 tsp paprika + 1/4 tsp garlic powder
Taste and adjust: Too heavy, add 1 tsp lemon. Too sharp, add 1 tbsp mayo. Missing flavor, add salt before adding heat.

Sauce	Flavor	Base mix	Taste and adjust
Sugar-free BBQ template	Smoky, sticky	1/2 cup sugar-free ketchup, 1/4 cup apple cider vinegar, 2 tbsp allulose, 1 tbsp Worcestershire, 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp salt	Too sharp: add 1 tsp allulose. Too flat: add 1/2 tsp salt or 1 tsp Worcestershire. Too thick: thin with 1 to 2 tbsp water.
Carolina vinegar sauce	Bright, peppery	1/2 cup apple cider vinegar, 1/4 cup water, 1 tbsp hot sauce, 1 tsp monk fruit (or 2 tsp allulose), 1 tsp salt, 1 tsp black pepper, 1/2 tsp crushed red pepper	Too intense: add 1 to 2 tbsp water. Not punchy: add more black pepper first, not sweetener.
Nashville hot oil base	Spicy, glossy	1/4 cup hot frying oil or melted butter, 1 tbsp cayenne, 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp allulose, 1/2 tsp salt	If it burns more than it tastes: cut with 1 to 2 tbsp butter. If it’s not red enough: add paprika, not more cayenne.
Cajun cream sauce	Takeout-style (chicken or shrimp)	1/2 cup heavy cream, 2 tbsp cream cheese, 1 tsp Cajun seasoning, 1 tsp garlic powder, 1 tsp hot sauce, 1 tbsp lemon juice	Too thick: splash in 1 to 2 tbsp chicken stock. Needs more “zip”: add lemon or hot sauce, not sweetener.
Quick remoulade	Cool, tangy, punchy	1/2 cup mayo, 1 tbsp Dijon, 1 tbsp lemon juice, 1 tbsp chopped pickles (or relish with no sugar), 1 tsp hot sauce, 1/2 tsp paprika, 1/4 tsp garlic powder	Too heavy: add 1 tsp lemon. Too sharp: add 1 tbsp mayo. Missing flavor: add salt before adding heat.

How to adjust without sugar:

Add acid (vinegar, lemon) when it tastes dull.
Add salt when flavors feel distant.
Add fat (butter, mayo, cream) when heat feels harsh.
Add spice (paprika, garlic, black pepper) when it tastes thin.

Frying and air-frying rules for max crunch

Crunch is mostly physics. You want moisture to escape fast, and you want your coating to set before it soaks up oil. Follow these rules and your food stays crisp, even with low-carb breading.

Start with the right oil. Use a neutral oil with a higher smoke point, like peanut oil, avocado oil, or refined canola oil. Olive oil can work for shallow pan-frying, but it’s not the best choice for hot, long frying.

For frying, 350F is the sweet spot for most breaded chicken and pork. If the oil is cooler, the coating drinks oil and turns soft. If it’s hotter, the outside burns before the inside cooks. A thermometer helps, but you can also watch behavior: the oil should bubble steadily around the food, not violently, and not lazily.

A few habits make a bigger difference than fancy tools:

Fry in small batches so the oil temp doesn’t crash.
Pat protein dry, then bread it, wet surfaces cause coating slip.
Rest cooked pieces on a wire rack, not paper towels. Paper traps steam, steam kills crunch.
Salt at the right time: salt right after frying so it sticks, but don’t let hot food sit covered.

For the air fryer, think “tiny convection oven,” not magic.

Spray or brush on a thin coat of oil so the coating browns.
Leave space between pieces, crowding makes soft spots.
Flip or turn halfway through. A good rule is flip at the 2/3 mark if one side needs more browning.
If it looks pale, it usually needs more time, not more heat.

Food safety matters, especially with breaded items where the outside cooks fast. Use these internal temps as your finish line: chicken 165F, ground meats 160F, pork 145F (with a short rest), and fish 145F (shrimp are done when firm and opaque). When in doubt, check the thickest part.

Macro math made easy (so you can pick the right recipe tonight)

Macros in this post are meant to help you choose quickly, not stress you out. They come from a mix of common nutrition databases (like USDA-style entries) and package labels for branded items (tortillas, sauces, cheeses, protein powders). That’s why they’re best treated as close estimates, not lab numbers.

A few things can shift macros without you changing the “recipe” at all: brand differences (especially sugar-free condiments), how much breading sticks, and how much oil ends up on the final plate. Even the same cook can get slightly different numbers batch to batch.

Here’s an easy target that fits the theme of this recipe list:

Protein goal per serving: aim for 30 to 45 grams. That usually means 5 to 8 ounces of cooked chicken, turkey, lean beef, pork, or a generous portion of shrimp or fish plus a high-protein sauce.
Carb goal per serving: aim for 5 to 12 grams net carbs (sometimes a bit higher if the recipe includes onions, peppers, or a thicker sauce).

Need to lower carbs further without losing the “Southern plate” feel? Use the same meal, just tighten the sides.

Skip breading and do a blackened or grilled version, then use one of the sauces above.
Swap sides like fries or hushpuppies for cauliflower grits, cauli rice, slaw (no sugar), or sautéed greens.
Watch the “stealth carbs”: onions, ketchup, BBQ sauce, and store-bought seasoning blends.

If you track closely, use the label numbers for your exact brands and plug in cooked weights. If you don’t track, stick to the targets above and you’ll still land where you want: high protein, low carbs, and no added sugar, without giving up that crispy, saucy Southern bite.

Top better-than-takeout Southern mains (high-protein, low-carb, sugar free)

These mains hit the same notes you want from takeout: crunchy coatings, sticky sauces, and rich gravies, with carbs kept low and added sugar left out. Most recipes make 4 servings, reheat well, and keep that Southern comfort feel without the post-meal slump.

Southern Fried Chicken (extra crispy, juicy buttermilk brine)

A shatter-crisp crust and juicy chicken, with a buttermilk brine that tastes like the real deal.

Ingredients
2 lb bone-in chicken thighs and drumsticks
1 1/2 cups buttermilk
1 tbsp hot sauce
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
1/2 tsp smoked paprika
1 1/2 cups crushed pork rinds
1/2 cup grated parmesan
2 tbsp almond flour
1 tsp baking powder
2 large eggs
2 tbsp water
avocado oil for frying (about 4 cups)

Directions
Mix buttermilk, hot sauce, salt, pepper, garlic powder, paprika
Add chicken, cover, chill 4 to 24 hours
Mix pork rinds, parmesan, almond flour, baking powder
Beat eggs with water
Heat oil to 350F
Dredge chicken in egg, then coating
Fry 12 to 16 minutes, turning, until 165F in the thickest part
Rest on a rack 10 minutes
Salt lightly and serve

Macros (estimate, per 1 piece, assumes 8 pieces total)
Calories: ~320
Protein: ~26 g
Net carbs: ~2 g
Fat: ~22 g

southern-belle-nashville-hot-chicken-cayenne-oil-b64a3642 - Keto Sugar Free

Nashville-Style Hot Chicken (cayenne hot oil, no sugar)

That classic Nashville burn and red-hot sheen, with a sugar-free hot oil you can tune to your heat level.

Ingredients
fried chicken base using pork rind coating (from Southern Fried Chicken)
1/3 cup frying oil
1 1/2 tbsp cayenne
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp chili powder
1/2 tsp kosher salt
1 tbsp allulose (optional to round heat)
dill pickle chips to serve

Directions
Make and fry chicken using the pork rind coating method
Let chicken rest on a rack 5 to 10 minutes
Whisk frying oil, cayenne, paprika, garlic powder, chili powder, salt, and allulose
For medium heat, use 1 tbsp cayenne, for hot use 1 1/2 tbsp, for extra-hot use 2 tbsp
Brush or dunk fried chicken with hot oil while it’s still warm
Rest 3 to 5 minutes so the coating sets
Serve with dill pickle chips

Macros (estimate, per serving, 1 large piece plus hot oil, 4 servings)
Calories: ~420
Protein: ~30 g
Net carbs: ~2 to 3 g
Fat: ~32 g

Shrimp and Grits (smoky cauliflower cheese grits)

All the comfort of shrimp and grits, with smoky bacon and creamy cauliflower cheese grits that eat like the original.

Ingredients
1 1/2 lb shrimp peeled
4 slices bacon
1 tbsp butter
3 cloves garlic minced
1/2 cup chicken broth
1 tbsp lemon juice
1 tsp Cajun seasoning (sugar free)
4 cups riced cauliflower
3/4 cup heavy cream
1 cup sharp cheddar shredded
2 tbsp cream cheese
salt
pepper
scallions sliced

Directions
Cook bacon until crisp, then chop and reserve drippings
Sauté garlic in bacon drippings with butter for 30 seconds
Add shrimp and Cajun seasoning, cook 1 to 2 minutes per side until opaque
Add chicken broth and lemon juice, simmer 1 minute, then pull off heat
Simmer riced cauliflower with heavy cream until thick, 8 to 10 minutes
Stir in cheddar and cream cheese until smooth
Season grits with salt and pepper
Spoon grits into bowls, top with shrimp, pan sauce, bacon, and scallions

Macros (estimate, per bowl, 4 servings)
Calories: ~520
Protein: ~38 g
Net carbs: ~6 g
Fat: ~38 g

southern-belle-keto-chicken-fried-steak-kitchen-8952298e - Keto Sugar Free

Chicken-Fried Steak (crispy coating and peppery cream gravy)

Crispy, golden steak with a peppery cream gravy that tastes like diner comfort, minus the flour.

Ingredients
1 1/2 lb cube steak
1 tsp salt
1 tsp pepper
1 tsp garlic powder
2 eggs
2 tbsp heavy cream
1 1/2 cups crushed pork rinds
1/2 cup parmesan grated
2 tbsp almond flour
oil for frying
2 tbsp butter (for gravy)
1 1/2 cups heavy cream (for gravy)
1/2 cup beef broth (for gravy)
1/2 tsp xanthan gum (for gravy)
lots of black pepper (for gravy)
salt (for gravy)

Directions
Pat steak dry and pound lightly for even thickness
Season with salt, pepper, and garlic powder
Whisk eggs with heavy cream
Mix pork rinds, parmesan, and almond flour
Heat oil to 350F in a heavy skillet
Dip steak in egg, then press into coating
Fry 3 to 4 minutes per side until crisp and cooked through
Move steak to a rack to rest
Pour off excess oil, keep browned bits in skillet
Add butter, then heavy cream and beef broth, whisk smooth
Whisk in xanthan gum a pinch at a time until thick
Season gravy with lots of black pepper and salt
Serve steak topped with gravy

Macros (estimate, per serving, 4 servings)
Calories: ~650
Protein: ~45 g
Net carbs: ~3 to 4 g
Fat: ~50 g

Cajun Chicken and Sausage Gumbo (dark roux style, low-carb thickening)

Big gumbo flavor without a flour roux, thickened with okra and simmered down until it coats the spoon.

Ingredients
1 lb chicken thighs
8 oz andouille sausage sliced
1 green bell pepper chopped
1 onion chopped
2 celery stalks chopped
3 cloves garlic minced
2 tbsp avocado oil
2 tbsp tomato paste (no sugar)
6 cups chicken broth
2 cups sliced okra
2 tsp Cajun seasoning (sugar free)
1 bay leaf
1 tsp file powder (optional)
salt
pepper
cauliflower rice to serve

Directions
Brown sausage in a pot, then remove and set aside
Season chicken with salt and pepper, brown in the same pot, then set aside
Add avocado oil and sauté onion, bell pepper, and celery until soft
Stir in garlic for 30 seconds
Stir in tomato paste and cook 1 minute
Add broth, Cajun seasoning, and bay leaf, scrape up browned bits
Return chicken and sausage, simmer 25 to 30 minutes
Add okra and simmer 10 to 15 minutes until thickened
Taste and adjust salt and pepper
Stir in file powder off heat if using
Serve as-is or over cauliflower rice

Macros (estimate, per serving, 4 servings, without cauliflower rice)
Calories: ~430
Protein: ~30 g
Net carbs: ~7 g
Fat: ~28 g

Macros (estimate, with 1 cup cauliflower rice)
Calories: ~460
Protein: ~32 g
Net carbs: ~9 g
Fat: ~29 g

southern-belle-whisking-cajun-roux-rustic-kitchen-e5409eb8 - Keto Sugar Free

Crawfish Étouffée (rich roux flavor without the carbs)

Buttery, spicy étouffée with that classic body, built with almond flour and finished silky.

Ingredients
1 lb crawfish tails
6 tbsp butter
1/4 cup almond flour
1 onion diced
1 green bell pepper diced
2 celery stalks diced
3 cloves garlic minced
2 cups seafood stock
1 tbsp Worcestershire (check sugar)
1 tsp Cajun seasoning
1/2 tsp xanthan gum
scallions sliced
cauliflower rice to serve

Directions
Melt butter in a skillet over medium heat
Whisk in almond flour and cook 3 to 5 minutes until lightly golden and nutty
Add onion, bell pepper, and celery, cook 6 to 8 minutes until soft
Add garlic and cook 30 seconds
Stir in seafood stock, Worcestershire, and Cajun seasoning
Simmer 8 to 10 minutes
Stir in crawfish tails and warm through 2 to 3 minutes
Sprinkle xanthan gum lightly while whisking until thick
Top with scallions and serve over cauliflower rice

Macros (estimate, per serving, 4 servings, including 1 cup cauliflower rice)
Calories: ~520
Protein: ~28 g
Net carbs: ~7 g
Fat: ~42 g

Pulled Pork (Carolina-style vinegar sauce)

Tender pulled pork with a sharp, peppery vinegar sauce that wakes up every bite.

Ingredients
3 to 4 lb pork shoulder
2 tsp salt
1 tsp pepper
2 tsp paprika
1 tsp garlic powder
1/2 tsp cayenne
1/2 cup chicken broth
1/2 cup apple cider vinegar (sauce)
2 tbsp water (sauce)
1 tbsp monk fruit (sauce)
1 tsp red pepper flakes (sauce)
1 tsp salt (sauce)
1/2 tsp black pepper (sauce)

Directions
Season pork shoulder with salt, pepper, paprika, garlic powder, and cayenne
Place in a slow cooker with chicken broth
Cook on low 8 to 10 hours until shreddable (or oven-braise covered at 300F for 4 to 5 hours)
Shred pork, then return to juices
Mix vinegar, water, monk fruit, red pepper flakes, salt, and black pepper
Toss pork with sauce to taste
Serve on sugar-free slaw, in lettuce wraps, or over cauliflower mash

Macros (estimate, per 6 oz serving, sauce included)
Calories: ~420
Protein: ~40 g
Net carbs: ~1 to 2 g
Fat: ~28 g

Southern Meatloaf (juicy, sugar-free tomato glaze)

Classic meatloaf, juicy and savory, with a tangy glaze that doesn’t lean on sugar.

Ingredients
2 lb ground beef (85/15) or mix with turkey
2 eggs
1/2 cup finely chopped onion
1/2 cup crushed pork rinds
1/4 cup grated parmesan
2 tbsp sugar-free ketchup
1 tbsp Worcestershire
1 tsp salt
1 tsp pepper
1 tsp garlic powder
1/4 cup sugar-free ketchup (glaze)
1 tbsp apple cider vinegar (glaze)
1 tbsp allulose (glaze)
1/2 tsp smoked paprika (glaze)

Directions
Preheat oven to 375F
Mix meat, eggs, onion, pork rinds, parmesan, ketchup, Worcestershire, salt, pepper, and garlic powder
Shape into a loaf on a lined sheet pan or in a loaf pan
Bake 40 minutes
Mix glaze ingredients until smooth
Brush glaze over meatloaf
Bake 10 to 15 minutes more until 160F internal
Rest 10 minutes, then slice

Macros (estimate, per slice, 8 slices total)
Calories: ~290
Protein: ~22 g
Net carbs: ~2 to 3 g
Fat: ~20 g

Fried Catfish (cornmeal-style crunch, low carb)

Crisp “cornmeal-style” catfish crunch, with pork rinds doing the heavy lifting.

Ingredients
1 1/2 lb catfish fillets
1 tsp salt
1 tsp pepper
1 tsp paprika
1/2 tsp cayenne
2 eggs
2 tbsp water
1 1/2 cups crushed pork rinds
1/4 cup almond flour
oil for frying
lemon wedges

Directions
Pat catfish dry and season with salt, pepper, paprika, and cayenne
Beat eggs with water
Mix crushed pork rinds with almond flour
Heat oil to 350F
Dip fillets in egg, then press into coating
Fry 3 to 4 minutes per side until golden and flaky (145F)
Drain on a rack and squeeze lemon over top

Macros (estimate, per serving, 4 servings)
Calories: ~430
Protein: ~38 g
Net carbs: ~2 g
Fat: ~30 g

Chicken and Dumplings (comforting, low-carb dumplings)

All the cozy broth and tender chicken, with almond flour dumplings that puff and hold together.

Ingredients
2 lb bone-in chicken thighs
8 cups chicken broth
1 onion chopped
2 carrots sliced (optional, note carbs)
2 celery stalks sliced
2 cloves garlic minced
2 tsp salt
1 tsp pepper
1 tsp thyme
1 1/2 cups almond flour (dumplings)
1 tbsp psyllium husk powder (dumplings)
2 tsp baking powder (dumplings)
1/2 tsp salt (dumplings)
2 eggs (dumplings)
1/3 cup heavy cream (dumplings)
2 tbsp melted butter (dumplings)

Directions
Simmer chicken, broth, onion, carrots (if using), celery, garlic, salt, pepper, and thyme for 35 to 45 minutes
Remove chicken, shred meat, discard skin and bones
Return shredded chicken to pot and keep at a gentle simmer
Mix almond flour, psyllium, baking powder, and salt
Stir in eggs, heavy cream, and melted butter to form a thick dough
Drop spoonfuls of dough into simmering broth
Cover and cook 10 to 12 minutes until dumplings are set
Taste and adjust salt and pepper

Macros (estimate, per bowl, 4 servings, with carrots)
Calories: ~520
Protein: ~38 g
Net carbs: ~8 g
Fat: ~36 g

Carb-lowering swap
If you want fewer carbs, swap carrots for sliced turnip (or skip them).

Barbecued Ribs (tender oven ribs with sugar-free BBQ)

Fall-apart oven ribs with a sticky sugar-free sauce that sets under the broiler.

Ingredients
2 racks baby back ribs
1 tbsp smoked paprika (dry rub)
2 tsp salt (dry rub)
2 tsp pepper (dry rub)
2 tsp garlic powder (dry rub)
1 tsp onion powder (dry rub)
1 tsp mustard powder (dry rub)
1/2 tsp cayenne (dry rub)
3/4 cup sugar-free BBQ sauce (sauce)
2 tbsp apple cider vinegar (sauce)
1 tbsp allulose (sauce)

Directions
Preheat oven to 300F
Remove rib membrane and pat dry
Mix dry rub and coat ribs on both sides
Wrap tightly in foil and bake 2.5 to 3 hours until tender
Mix BBQ sauce, vinegar, and allulose
Unwrap ribs and brush with sauce
Broil 3 to 6 minutes (or grill) until sauce sets
Rest 5 minutes, then slice

Macros (estimate, per 6 oz meat)
Calories: ~520
Protein: ~38 g
Net carbs: ~4 to 6 g (depends on sauce)
Fat: ~38 g

Chicken and Waffles (savory crispy chicken with almond flour waffles)

Crispy chicken plus crisp-edged almond flour waffles, with a sugar-free drizzle that still feels like brunch.

Ingredients
fried chicken portions (use Southern Fried Chicken base)
1 1/2 cups almond flour (waffles)
1/4 cup whey protein isolate (optional, waffles)
2 tsp baking powder (waffles)
1/2 tsp salt (waffles)
3 eggs (waffles)
3/4 cup unsweetened almond milk (waffles)
3 tbsp melted butter (waffles)
1 tsp vanilla (optional, waffles)
sugar-free syrup or butter plus monk fruit (topping)

Directions
Preheat waffle maker and grease well
Mix almond flour, whey protein (if using), baking powder, and salt
Whisk eggs, almond milk, melted butter, and vanilla
Stir wet into dry and rest batter 3 minutes
Cook waffles until deeply browned and crisp
Fry chicken using the Southern Fried Chicken method
Serve chicken over waffles with sugar-free syrup or butter and a pinch of monk fruit

Macros (estimate, per plate, 1 waffle plus 1 fried piece, with whey, without syrup, 4 servings)
Calories: ~650
Protein: ~45 g
Net carbs: ~5 g
Fat: ~48 g

Protein note
Whey protein isolate boosts protein and helps waffles crisp more.

Country Captain Chicken (Southern-Indian curry, low sugar)

Warm curry spices, tender chicken, and a creamy tomato sauce that tastes rich, not sweet.

Ingredients
2 lb chicken thighs
1 onion sliced
1 green bell pepper sliced
3 cloves garlic minced
1 tbsp ginger minced
2 tbsp butter
2 tbsp curry powder
1 tsp turmeric
1/2 tsp cinnamon
1 cup crushed tomatoes (no sugar)
1/2 cup chicken broth
1/4 cup heavy cream
1/4 cup sliced almonds
salt
pepper
cauliflower rice to serve

Directions
Season chicken with salt and pepper
Brown chicken in butter, then set aside
Sauté onion and bell pepper until softened
Add garlic and ginger, cook 30 seconds
Stir in curry powder, turmeric, and cinnamon, cook 30 seconds
Add crushed tomatoes and chicken broth, simmer 5 minutes
Return chicken and simmer 20 to 25 minutes until 165F
Stir in heavy cream and sliced almonds
Serve over cauliflower rice

Macros (estimate, per serving, 4 servings, including 1 cup cauliflower rice)
Calories: ~540
Protein: ~40 g
Net carbs: ~8 g
Fat: ~38 g

Fried Oyster Po’Boys (low-carb, big crunch)

Crispy oysters and a punchy remoulade, piled into a lettuce wrap (or your favorite keto roll).

Ingredients
1 lb shucked oysters drained
1 tsp salt
1/2 tsp pepper
1/2 tsp paprika
2 eggs
1 tbsp hot sauce
1 1/2 cups crushed pork rinds
1/4 cup parmesan grated
oil for frying
1/2 cup mayo (remoulade)
1 tbsp Dijon (remoulade)
1 tbsp sugar-free pickle relish (remoulade)
1 tsp paprika (remoulade)
1 tsp lemon juice (remoulade)
dash hot sauce (remoulade)
shredded lettuce
sliced tomato (optional)

Directions
Pat oysters dry with paper towels
Mix salt, pepper, and paprika and season oysters
Beat eggs with hot sauce
Mix crushed pork rinds and parmesan
Heat oil to 350F
Dip oysters in egg, then coat well
Fry 1 to 2 minutes until golden, work in batches
Drain on a rack
Stir remoulade ingredients together
Assemble lettuce wraps with lettuce, oysters, remoulade, and tomato if using

Macros (estimate, per serving, 4 servings, without bread)
Calories: ~520
Protein: ~30 g
Net carbs: ~3 g
Fat: ~42 g

Mississippi Chicken (slow cooker tangy chicken with pepperoncini)

Tangy, buttery, and fork-tender, with pepperoncini bringing the punch.

Ingredients
2 lb chicken breasts or thighs
4 tbsp butter
1 packet ranch seasoning (sugar free if possible) or DIY seasoning
1 tbsp dried dill (DIY option)
1 tbsp garlic powder (DIY option)
1 tbsp onion powder (DIY option)
1 tsp salt (DIY option)
1 tsp pepper (DIY option)
1 packet au jus mix (check carbs) or 2 tsp beef bouillon
8 to 10 pepperoncini plus 1/4 cup juice

Directions
Add chicken to slow cooker
Sprinkle with ranch seasoning (or DIY mix) and au jus (or bouillon)
Add butter and pepperoncini with juice
Cook on low 6 to 7 hours until shreddable
Shred chicken and stir into the sauce
Serve over cauliflower mash or sautéed greens

Macros (estimate, per serving, 4 servings)
Calories: ~380
Protein: ~45 g
Net carbs: ~2 to 4 g (varies by seasoning)
Fat: ~20 g

Additive note
DIY seasoning keeps flavors clean and often lowers carbs.

Smothered Chicken (onion gravy that is thick and silky)

Tender thighs in onion gravy that clings like a cozy blanket, without flour.

Ingredients
2 lb bone-in chicken thighs
1 tsp salt
1 tsp pepper
1 tsp garlic powder
2 tbsp avocado oil
1 large onion sliced
2 cups chicken broth
1/2 cup heavy cream
4 oz cream cheese
1/2 tsp xanthan gum
thyme

Directions
Season chicken with salt, pepper, and garlic powder
Sear chicken in avocado oil until browned, then remove
Sauté onions until soft and golden
Add broth and thyme, bring to a simmer
Return chicken and simmer until 165F, about 25 to 35 minutes
Stir in heavy cream and cream cheese until smooth
Whisk in xanthan gum a pinch at a time to thicken
Taste and adjust salt and pepper

Macros (estimate, per serving, 4 servings)
Calories: ~560
Protein: ~38 g
Net carbs: ~5 g
Fat: ~42 g

Cabbage Casserole (cheesy, savory, and filling)

A bubbling, cheesy sausage and cabbage bake that eats like comfort food, not “diet food.”

Ingredients
2 lb green cabbage shredded
1 lb ground sausage
1 onion chopped
2 cloves garlic minced
1 cup shredded cheddar
1/2 cup shredded mozzarella
1/2 cup heavy cream
4 oz cream cheese
1 tsp salt
1/2 tsp pepper

Directions
Preheat oven to 375F
Brown sausage in a skillet
Add onion and cook 3 to 4 minutes
Add garlic and cook 30 seconds
Add cabbage and cook until wilted, 5 to 7 minutes
Stir in heavy cream and cream cheese until melted
Stir in cheddar and mozzarella
Season with salt and pepper
Bake 20 to 25 minutes until bubbly and browned on top

Macros (estimate, per serving, 4 servings)
Calories: ~610
Protein: ~28 g
Net carbs: ~8 g
Fat: ~50 g

Bourbon Pork Chops (skillet sauce that tastes sweet without sugar)

A glossy bourbon pan sauce that tastes sweet and deep, thanks to allulose and a quick reduction.

Ingredients
4 bone-in pork chops (about 2 lb)
1 tsp salt
1 tsp pepper
1 tbsp avocado oil
2 tbsp butter
1/4 cup bourbon
1/2 cup chicken broth
2 tbsp Dijon mustard
1 tbsp apple cider vinegar
1 to 2 tbsp allulose
1/2 tsp xanthan gum
optional 1 tsp liquid smoke

Directions
Season pork chops with salt and pepper
Sear chops in avocado oil, 3 to 4 minutes per side, then remove
Add butter to skillet
Deglaze with bourbon and simmer 1 to 2 minutes
Add chicken broth, Dijon, vinegar, allulose, and liquid smoke if using
Simmer 3 to 5 minutes to reduce slightly
Whisk in xanthan gum a pinch at a time to thicken
Return chops and simmer until 145F internal
Rest 5 minutes before serving

Macros (estimate, per serving, 4 servings)
Calories: ~520
Protein: ~45 g
Net carbs: ~2 to 3 g
Fat: ~34 g

Alcohol note
Most alcohol cooks off with simmering, but not all of it.

Beef Brisket (tender, smoky, low-carb rub)

A simple salt-and-pepper brisket with a smoky edge, built for slices that stay juicy.

Ingredients
4 to 5 lb brisket
2 tbsp kosher salt (rub)
2 tbsp black pepper (rub)
1 tbsp smoked paprika (rub)
2 tsp garlic powder (rub)
1 tsp onion powder (rub)
1 tsp mustard powder (rub)
optional 1 tsp ground coffee (rub)
1 cup beef broth

Directions
Trim brisket as needed, leaving a thin fat cap
Mix rub and season brisket generously
Smoke at 225F until bark is set (often 5 to 7 hours)
Wrap brisket with beef broth and continue cooking until probe tender (often 195F to 205F)
Rest wrapped 1 to 2 hours before slicing against the grain
For oven option, bake covered at 300F with broth until tender, 4 to 5 hours, then uncover 20 minutes to set the bark

Macros (estimate, per 6 oz cooked)
Calories: ~430
Protein: ~42 g
Net carbs: 0 g
Fat: ~28 g

Country Ham Biscuits (keto biscuits that still feel Southern)

Buttery almond flour biscuits with salty country ham, perfect for breakfast-for-dinner.

Ingredients
2 cups almond flour (biscuits)
1 tbsp baking powder (biscuits)
1/2 tsp salt (biscuits)
1/2 cup cold butter cubed (biscuits)
3/4 cup shredded cheddar (biscuits)
2 large eggs (biscuits)
1/4 cup sour cream (biscuits)
1 tbsp apple cider vinegar (biscuits)
8 oz sliced country ham (filling)
2 tbsp butter (filling)

Directions
Preheat oven to 400F
Mix almond flour, baking powder, and salt
Cut in cold butter until crumbly
Stir in cheddar
Whisk eggs, sour cream, and vinegar, then stir into dough
Pat dough into a thick round and cut into 8 biscuits
Bake 12 to 15 minutes until golden
Split biscuits, butter, and warm ham in a skillet
Fill biscuits with ham and serve

Macros (estimate, per biscuit sandwich, makes 8)
Calories: ~390
Protein: ~18 g
Net carbs: ~4 g
Fat: ~32 g

Better-than-takeout Southern sides and appetizers that fit your macros

A great Southern plate needs something creamy, something crunchy, and something tangy to cut through the rich stuff. These low-carb Southern sides and appetizers keep the comfort, skip added sugar, and stay friendly for macro tracking. You’ll see pork rind crumbs, almond flour, and smart veggie swaps that still feel like the classics.

Fried Green Tomatoes, pimento cheese, and crunchy classics (low-carb breading)

Fried Green Tomatoes (crisp, tangy, diner-style)
Ingredients (6 servings)

3 medium green tomatoes (about 1 lb), sliced 1/4-inch (18 slices)
1 tsp kosher salt
1/2 tsp black pepper
2 large eggs
2 tbsp heavy cream
1 cup pork rind crumbs
1/4 cup almond flour
1/2 tsp smoked paprika
1/2 cup avocado oil (for pan-fry)

Directions

Salt tomato slices, rest 10 minutes, blot dry.
Beat eggs with cream in a bowl.
Mix pork rind crumbs, almond flour, pepper, paprika.
Dip tomatoes in egg, press into crumbs.
Pan-fry in oil over medium, 2 to 3 minutes per side, rack-drain.

Macros (estimate, per serving): 210 cal, 6 g protein, 5 g net carbs, 18 g fat.

Pimento Cheese (sharp, spreadable, no-sugar snack dip)
Ingredients (8 servings, about 2 tbsp each)

2 cups sharp cheddar, shredded (8 oz)
4 oz cream cheese, softened
1/2 cup mayonnaise
1/4 cup diced pimentos, drained
1 tsp Dijon mustard
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/4 tsp black pepper
1/4 tsp kosher salt

Directions

Stir cream cheese and mayo until smooth.
Fold in cheddar and pimentos.
Stir in Dijon and seasonings.
Chill 30 minutes for best texture.

Macros (estimate, per serving): 180 cal, 7 g protein, 1 g net carbs, 16 g fat.

Fried Okra (crunchy bar-basket vibes, minus cornmeal)
Ingredients (6 servings)

12 oz okra, sliced into 1/2-inch coins
1 tsp kosher salt
1/2 tsp black pepper
2 large eggs
1 tbsp hot sauce
1 1/4 cups pork rind crumbs
1/4 cup grated parmesan
1/4 cup avocado oil (for pan-fry)

Directions

Pat okra dry, season with salt and pepper.
Beat eggs with hot sauce.
Toss okra in egg, then coat in crumbs mixed with parmesan.
Pan-fry 3 to 4 minutes total, turning until crisp, rack-drain.

Macros (estimate, per serving): 220 cal, 9 g protein, 4 g net carbs, 17 g fat.

Sausage Balls (party snack that eats like takeout)
Ingredients (8 servings, 4 balls each, makes 32)

1 lb pork breakfast sausage
2 cups shredded cheddar (8 oz)
1 1/4 cups almond flour
1 tsp baking powder
1/2 tsp garlic powder
1/2 tsp black pepper

Directions

Heat oven to 375F (or air-fryer to 350F).
Mix all ingredients until uniform.
Roll into 32 balls (about 1 tbsp each).
Bake 18 to 20 minutes (air-fry 10 to 12 minutes), rest 5 minutes.

Macros (estimate, per serving): 320 cal, 16 g protein, 3 g net carbs, 26 g fat.

Hush Puppies (almond flour, tiny coconut flour, fry or air-fry)
Ingredients (8 servings, makes 16)

1 1/2 cups almond flour
2 tbsp coconut flour
2 tsp baking powder
1 tsp kosher salt
1/2 tsp onion powder
1/2 cup buttermilk substitute (1/2 cup unsweetened almond milk + 1 tsp apple cider vinegar)
1 large egg
2 tbsp melted butter
avocado oil (for frying, about 2 cups) or oil spray (air-fryer)

Directions

Stir dry ingredients in a bowl.
Whisk buttermilk substitute, egg, butter, then stir into dry.
Rest batter 5 minutes to thicken.
Fry tablespoon scoops at 350F for 2 to 3 minutes, turning (or air-fry at 375F for 8 to 10 minutes, flip halfway).

Macros (estimate, per 2 hush puppies): 190 cal, 6 g protein, 3 g net carbs, 16 g fat.

Fried Deviled Eggs (crispy whites, creamy centers)
Ingredients (6 servings, 2 halves each)

6 large eggs, hard-boiled and peeled
1/4 cup mayonnaise
1 tsp Dijon mustard
1 tsp pickle juice
1/4 tsp kosher salt
1/4 tsp black pepper
1/2 cup pork rind crumbs
2 tbsp almond flour
1 large egg (for breading)
2 tbsp avocado oil (for pan-fry)

Directions

Halve eggs, move yolks to a bowl.
Mix yolks with mayo, Dijon, pickle juice, salt, pepper.
Beat 1 egg; mix crumbs with almond flour.
Dip egg white halves in beaten egg, coat, pan-fry 30 to 45 seconds per side.
Pipe or spoon filling into fried whites.

Macros (estimate, per serving): 220 cal, 11 g protein, 1 g net carbs, 19 g fat.

Green Tomato Salsa (bright, salty, perfect with grilled meat)
Ingredients (6 servings, about 1/4 cup each)

2 cups diced green tomatoes (about 3 medium)
1/4 cup diced red onion
1 jalapeño, minced
1/4 cup chopped cilantro
2 tbsp lime juice
1 tbsp apple cider vinegar
1/2 tsp kosher salt
1/4 tsp cumin
1 small garlic clove, grated

Directions

Combine all ingredients in a bowl.
Let sit 15 minutes, then taste for salt and lime.
Serve chilled or at room temp.

Macros (estimate, per serving): 15 cal, 1 g protein, 3 g net carbs, 0 g fat.

Comfort sides you can meal prep (cheesy, creamy, and still low-carb)

Collard Greens with Bacon (silky, smoky pot-likker style)
Ingredients (6 servings)

8 slices bacon, chopped
1 small onion, sliced
2 cloves garlic, minced
2 lb collard greens, chopped
2 cups chicken broth
2 tbsp apple cider vinegar
1/2 tsp red pepper flakes
1 tsp kosher salt
1/2 tsp black pepper

Directions

Cook bacon until crisp, leave 2 tbsp drippings in pot.
Sauté onion 4 minutes, add garlic 30 seconds.
Add collards, broth, vinegar, spices.
Cover and simmer 35 to 45 minutes until tender.

Macros (estimate, per serving): 190 cal, 8 g protein, 6 g net carbs, 14 g fat.
Storage/reheat: Chill up to 4 days, reheat on stove with a splash of broth.

Creamy Macaroni and Cheese (cauliflower mac, real cheese pull)
Ingredients (6 servings)

6 cups cauliflower florets (about 24 oz)
2 tbsp butter
4 oz cream cheese
1/2 cup heavy cream
2 cups sharp cheddar, shredded (8 oz)
1/2 tsp kosher salt
1/2 tsp paprika
1/4 tsp black pepper

Directions

Steam cauliflower until just tender, drain very well.
Melt butter, cream cheese, and cream in a pot.
Stir in cheddar and seasonings until smooth.
Fold in cauliflower, bake 10 minutes at 400F (optional) to set.

Macros (estimate, per serving): 310 cal, 12 g protein, 6 g net carbs, 27 g fat.
Storage/reheat: Refrigerate 4 days, reheat covered in microwave, stir halfway.

Southern “Potato” Salad (cauliflower-based, picnic-ready)
Ingredients (8 servings)

6 cups cauliflower florets (about 24 oz)
3 hard-boiled eggs, chopped
1/2 cup mayonnaise
1 tbsp Dijon mustard
1 tbsp pickle relish (no sugar)
2 tbsp diced celery
2 tbsp diced red onion
1 tsp apple cider vinegar
3/4 tsp kosher salt
1/2 tsp paprika
1/4 tsp black pepper

Directions

Steam cauliflower until fork-tender, cool completely, pat dry.
Stir mayo, Dijon, relish, celery, onion, vinegar, spices.
Fold in cauliflower and eggs.
Chill 1 hour before serving.

Macros (estimate, per serving): 140 cal, 4 g protein, 3 g net carbs, 12 g fat.
Storage/reheat: Keep chilled up to 4 days, don’t freeze (it weeps).

Corn Pudding (low-carb, measured corn, still tastes right)
Ingredients (8 servings)

1 cup corn kernels (frozen or drained canned)
1 cup chopped baby corn (drained)
4 large eggs
1/2 cup heavy cream
4 tbsp butter, melted
1 cup shredded cheddar (4 oz)
2 tbsp almond flour
1 tsp baking powder
1 tsp kosher salt
1/2 tsp black pepper

Directions

Heat oven to 375F, grease an 8-inch dish.
Whisk eggs, cream, and butter.
Stir in corn, baby corn, cheddar, almond flour, baking powder, salt, pepper.
Bake 30 to 35 minutes until set.

Macros (estimate, per serving): 210 cal, 9 g protein, 7 g net carbs, 17 g fat.
Carb impact: Corn adds carbs, keep the portion to 1/8 pan (or swap all corn for chopped zucchini for lower carbs).
Storage/reheat: Refrigerate 4 days, reheat slices at 325F for 10 minutes.

Southern Tomato Pie (almond flour crust, cheesy top)
Ingredients (8 servings)

1 1/2 cups almond flour (crust)
1/4 cup butter, melted (crust)
1/4 tsp kosher salt (crust)
3 medium tomatoes, sliced
1 tsp kosher salt (for tomatoes)
1 cup shredded cheddar (4 oz)
1/2 cup mayonnaise
1/4 cup grated parmesan
2 tbsp chopped basil
1/2 tsp black pepper

Directions

Heat oven to 350F, press crust ingredients into a 9-inch pie plate.
Bake crust 10 minutes.
Salt tomato slices 10 minutes, blot dry.
Mix cheddar, mayo, parmesan, basil, pepper.
Layer tomatoes in crust, spread topping, bake 25 to 30 minutes.

Macros (estimate, per slice): 260 cal, 8 g protein, 5 g net carbs, 23 g fat.
Storage/reheat: Refrigerate 3 days, reheat in oven or air-fryer to keep crust crisp.

Twice-Baked “Potatoes” (cauliflower loaded mash, steakhouse feel)
Ingredients (6 servings)

6 cups cauliflower florets (about 24 oz)
3 tbsp butter
1/3 cup sour cream
1/2 cup shredded cheddar (2 oz)
4 slices bacon, cooked and crumbled
2 tbsp chopped chives
1 tsp kosher salt
1/2 tsp black pepper

Directions

Steam cauliflower, drain very well, mash smooth.
Stir in butter, sour cream, cheddar, salt, pepper.
Spoon into a greased dish, top with bacon and a pinch more cheddar (optional).
Bake at 400F for 12 to 15 minutes, finish with chives.

Macros (estimate, per serving): 210 cal, 6 g protein, 5 g net carbs, 18 g fat.
Storage/reheat: Refrigerate 4 days, reheat covered, then uncover to brown.

Cheesy Scalloped “Potatoes” (turnip or cauliflower, creamy bake)
Ingredients (6 servings)

1 1/2 lb turnips, peeled and thin-sliced (or 6 cups sliced cauliflower)
2 tbsp butter
1 1/2 cups heavy cream
1 cup shredded cheddar (4 oz)
1/2 tsp garlic powder
1 tsp kosher salt
1/2 tsp black pepper

Directions

Heat oven to 375F, butter a baking dish.
Simmer turnip slices in salted water 8 minutes, drain (skip if using cauliflower).
Warm cream, butter, garlic, salt, pepper, stir in half the cheddar.
Layer veg with sauce, top with remaining cheddar.
Bake 25 to 30 minutes until bubbly.

Macros (estimate, per serving, turnip version): 320 cal, 8 g protein, 7 g net carbs, 30 g fat.
Storage/reheat: Refrigerate 4 days, reheat at 350F until hot (sauce thickens back up).

Simple Southern staples for the table (protein-friendly, no added sugar)

Black-Eyed Peas (small portion, big flavor)
Ingredients (6 servings, 1/3 cup each)

1 tbsp bacon drippings or avocado oil
1/2 cup diced onion
2 cloves garlic, minced
2 cups cooked black-eyed peas, drained and rinsed
1 1/2 cups chicken broth
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp smoked paprika

Directions

Sauté onion in drippings 4 minutes, add garlic 30 seconds.
Add peas, broth, and seasonings.
Simmer 10 to 12 minutes until saucy.
Taste and salt as needed.

Macros (estimate, per serving): 120 cal, 7 g protein, 17 g net carbs, 2 g fat.
Portion note: Keep it to 1/3 cup, or swap in chopped cauliflower for half the peas.

Succotash (more veg than corn, still Southern)
Ingredients (6 servings)

1 tbsp butter
1/2 cup diced onion
1 cup diced bell pepper
2 cups green beans, cut
1 cup lima beans (cooked, drained)
1/2 cup corn kernels
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Sauté onion and bell pepper in butter 4 minutes.
Add green beans with 2 tbsp water, cover 5 minutes.
Stir in lima beans and corn, cook 3 minutes.
Season and serve.

Macros (estimate, per serving): 110 cal, 5 g protein, 14 g net carbs, 4 g fat.
Optional swap: Replace corn with diced zucchini to cut carbs.

Deviled Eggs (classic, clean, no sugar)
Ingredients (6 servings, 2 halves each)

6 large eggs, hard-boiled and peeled
1/4 cup mayonnaise
1 tsp Dijon mustard
1 tsp apple cider vinegar
1/4 tsp kosher salt
1/4 tsp black pepper
1/4 tsp paprika (plus more to top)

Directions

Halve eggs, move yolks to a bowl.
Mash yolks with mayo, Dijon, vinegar, salt, pepper.
Spoon or pipe into whites.
Dust with paprika.

Macros (estimate, per serving): 160 cal, 8 g protein, 1 g net carbs, 13 g fat.

Cornbread (almond flour, no sugar, skillet-friendly)
Ingredients (8 servings)

2 cups almond flour
1 tbsp baking powder
1 tsp kosher salt
3 large eggs
1/2 cup sour cream
1/4 cup melted butter
1/4 cup unsweetened almond milk
1/2 cup shredded cheddar (2 oz) (optional)

Directions

Heat oven to 375F, grease an 8-inch skillet or pan.
Mix almond flour, baking powder, salt.
Whisk eggs, sour cream, butter, almond milk.
Stir wet into dry, fold in cheddar if using.
Bake 18 to 22 minutes until golden and set.

Macros (estimate, per slice, without cheddar): 190 cal, 7 g protein, 4 g net carbs, 16 g fat.

Boiled Peanuts (salty snack, watch portions)
Ingredients (8 servings, 1/4 cup each)

1 lb raw green peanuts (in shell), rinsed
10 cups water
1/3 cup kosher salt
1 tbsp Cajun seasoning (sugar free), optional

Directions

Combine peanuts, water, salt, and Cajun seasoning.
Boil, then reduce to a steady simmer.
Simmer 3 to 4 hours until soft, add water as needed to keep covered.
Cool in brine for best flavor.

Macros (estimate, per 1/4 cup kernels): 200 cal, 9 g protein, 8 g net carbs, 16 g fat.
Portion note: Peanuts add up fast, treat this like a salty garnish snack, not a side.

Iconic Southern sweets and drinks made sugar free (still tastes like the real thing)

Southern desserts and drinks don’t need a pile of sugar to taste “right.” The trick is to keep the same structure (custard set, flaky crust bite, tender crumb) and use sweeteners that behave like sugar. Allulose is the closest for caramel notes and soft bakes, while monk fruit shines in no-bake mixes and powdered “sugar” dusting.

Below are classic favorites made sugar free, with honest carb notes and a lower-carb option when a recipe can still creep up.

Classic Southern desserts with smart sugar-free swaps

Banana Pudding (custard-style, no added sugar, chills well) (6 servings)
Ingredients

3 large egg yolks
1 1/2 cups heavy cream
3/4 cup unsweetened almond milk
1/3 cup allulose
1/8 tsp kosher salt
1 tsp vanilla extract
1/2 tsp banana extract (or 1 tsp for stronger)
1/2 small banana, thin-sliced (optional, higher carbs)
6 oz keto vanilla wafers (or omit for lower-carb)

Directions

Whisk yolks, allulose, and salt in a saucepan.
Whisk in cream and almond milk.
Cook on medium-low, stirring, until it coats a spoon (170F to 175F).
Pull off heat, stir in vanilla and banana extract.
Cool 15 minutes, then chill 2 hours (it thickens more).
Layer custard with wafers and banana slices (or skip banana), then chill 1 hour.

Macros (estimate, per serving, with 1/2 small banana and wafers): ~360 cal, 6 g protein, ~9 to 12 g net carbs, ~34 g fat.
Lower-carb option: use banana extract only and skip wafers, net carbs drop to ~4 to 6 g.

Pecan Pie (almond flour crust, allulose “caramel” filling) (10 slices)
Ingredients

1 1/2 cups almond flour
1/4 cup melted butter
2 tbsp allulose
1/4 tsp salt
3 large eggs
3/4 cup allulose
3/4 cup heavy cream
2 tbsp melted butter
1 tbsp bourbon (optional)
1 tsp vanilla extract
1/4 tsp salt
1 1/2 cups pecan halves

Directions

Heat oven to 350F, press crust ingredients into a 9-inch pie plate.
Bake crust 10 minutes, cool 5 minutes.
Whisk eggs, allulose, cream, butter, bourbon, vanilla, and salt.
Stir in pecans, pour into crust.
Bake 35 to 45 minutes until edges set and center jiggles slightly.
Cool 1 hour, then chill 3 hours for clean slices.

Macros (estimate, per slice): ~360 cal, 6 g protein, ~4 to 6 g net carbs, ~34 g fat.

Bourbon Peach Cobbler (lower sugar, realistic peach carbs) (6 servings)
Ingredients

3 cups sliced peaches (fresh or frozen, thawed and drained)
1/3 cup allulose
1 tbsp bourbon
1 tbsp lemon juice
1 tsp cinnamon
1 1/2 cups almond flour
2 tsp baking powder
1/4 tsp salt
2 large eggs
1/3 cup melted butter
1/3 cup heavy cream
1 tsp vanilla extract

Directions

Heat oven to 350F, butter an 8-inch baking dish.
Toss peaches with allulose, bourbon, lemon, and cinnamon, spread in dish.
Mix almond flour, baking powder, and salt.
Whisk eggs, butter, cream, and vanilla, then stir into dry.
Spoon batter over peaches, bake 25 to 32 minutes until browned.
Rest 15 minutes before serving.

Macros (estimate, per serving): ~410 cal, 10 g protein, ~12 to 18 g net carbs, ~36 g fat.
Lower-carb option: swap half the peaches for chopped zucchini (same cinnamon-bourbon vibe), net carbs drop by about 5 to 7 g per serving.

Hummingbird Cake Cups (pineapple-banana flavor, sugar free, portion-controlled) (8 servings)
Ingredients

2 cups almond flour
1 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
3 large eggs
1/2 cup allulose
1/3 cup crushed pineapple, well-drained (lower sugar, not low-carb)
2 tbsp banana extract (or 1/4 small banana mashed, higher carbs)
1/3 cup melted butter
1 tsp vanilla extract
1/2 cup chopped pecans
4 oz cream cheese, softened (frosting)
2 tbsp butter, softened (frosting)
3 tbsp powdered monk fruit (frosting)
1/2 tsp vanilla (frosting)

Directions

Heat oven to 350F, line 8 muffin cups.
Mix almond flour, baking powder, cinnamon, salt.
Whisk eggs and allulose, then whisk in pineapple, banana extract, butter, vanilla.
Stir in dry, fold in pecans, divide into cups.
Bake 18 to 22 minutes, cool fully.
Beat frosting ingredients, spread on cooled cakes, chill 30 minutes to set.

Macros (estimate, per cake with frosting): ~360 cal, 9 g protein, ~5 to 9 g net carbs, ~34 g fat.

Sweet Potato Pie (lower sugar, still has sweet potato carbs) (10 slices)
Ingredients

1 1/2 cups almond flour
1/4 cup melted butter
1 tbsp allulose
1/4 tsp salt
1 1/2 cups mashed cooked sweet potato (about 12 oz)
2 large eggs
1/2 cup heavy cream
1/3 cup allulose
1 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1/4 tsp salt

Directions

Heat oven to 350F, bake crust 10 minutes, cool 5 minutes.
Whisk sweet potato with eggs, cream, allulose, spices, vanilla, salt.
Pour into crust, bake 35 to 45 minutes until set.
Cool 1 hour, then chill 2 hours before slicing.

Macros (estimate, per slice): ~280 cal, 6 g protein, ~10 to 14 g net carbs, ~24 g fat.
Lower-carb option: use half sweet potato, half pumpkin, net carbs drop a few grams per slice.

Coconut Cake Snack Squares (almond flour base, big coconut flavor) (9 squares)
Ingredients

2 cups almond flour
1/2 cup unsweetened shredded coconut
1/2 cup allulose
2 tsp baking powder
1/4 tsp salt
4 large eggs
1/2 cup melted butter
1/4 cup canned coconut milk (full-fat)
1 tsp coconut extract
1 tsp vanilla extract

Directions

Heat oven to 350F, line an 8-inch pan with parchment.
Mix almond flour, coconut, allulose, baking powder, salt.
Whisk eggs, butter, coconut milk, extracts, then stir into dry.
Bake 22 to 28 minutes until golden and set.
Cool 30 minutes before cutting.

Macros (estimate, per square): ~300 cal, 8 g protein, ~4 to 6 g net carbs, ~27 g fat.

Pound Cake (simple, buttery, sugar free, slices freeze well) (12 slices)
Ingredients

2 cups almond flour
1/2 cup allulose
1 tbsp baking powder
1/4 tsp salt
5 large eggs
1/2 cup melted butter
1/3 cup sour cream
1 tbsp vanilla extract

Directions

Heat oven to 325F, grease a standard loaf pan.
Mix almond flour, allulose, baking powder, salt.
Whisk eggs, butter, sour cream, vanilla, stir into dry.
Bake 45 to 60 minutes until a toothpick comes out clean.
Cool 20 minutes in pan, then cool fully before slicing.

Macros (estimate, per slice): ~220 cal, 7 g protein, ~3 to 4 g net carbs, ~19 g fat.

Beignets (yeast-free, sugar-free “powdered sugar” finish) (8 beignets)
Ingredients

1 1/2 cups almond flour
1 tbsp psyllium husk powder (structure)
2 tsp baking powder
1/4 tsp salt
1 large egg
1/3 cup heavy cream
1 tsp vanilla
1 cup shredded mozzarella (optional, improves chew and puff)
avocado oil for frying (about 3 cups)
3 tbsp powdered monk fruit (for dusting)

Directions

Heat oil to 350F and set a rack over a sheet pan.
Mix almond flour, psyllium, baking powder, and salt.
Stir in egg, cream, vanilla, and mozzarella if using, rest dough 5 minutes.
Wet hands, form 8 small squares or rounds.
Fry 2 to 3 minutes total, turning once, until deep golden.
Rack-drain 3 minutes, dust with powdered monk fruit, serve warm.

Macros (estimate, per beignet, with mozzarella): ~190 cal, 9 g protein, ~2 to 3 g net carbs, ~15 g fat.

Southern drinks that are refreshing without syrupy sugar

Mint Julep (sugar-free, single or pitcher)
Single serving (1 drink)
Ingredients

10 fresh mint leaves
1 tbsp monk fruit simple syrup (see below)
2 oz bourbon
crushed ice, to fill
mint sprig, to garnish

Directions

Add mint and simple syrup to a glass, press gently 10 seconds.
Fill with crushed ice, pour in bourbon.
Stir 10 to 15 seconds, top with more crushed ice, garnish.

Pitcher (6 drinks)
Ingredients

60 mint leaves
6 tbsp monk fruit simple syrup
12 oz bourbon
crushed ice, to serve

Directions

Gently press mint with syrup in the pitcher.
Add bourbon, chill 30 minutes.
Pour over crushed ice in glasses, stir, garnish with mint.

Monk fruit simple syrup (makes about 1/2 cup)
Ingredients

1/2 cup water
1/2 cup monk fruit sweetener (granulated blend)

Directions

Simmer water and sweetener 2 minutes, stir until clear.
Cool, then chill.

Carbs and alcohol note: ~0 g net carbs per drink (sweetener dependent). Alcohol remains, even chilled, so keep it for adults only.

Iced Raspberry Tea (bright, not syrupy)
Single serving (1 drink)
Ingredients

1 cup brewed black tea, cooled
1/4 cup raspberries (fresh or frozen)
1 tbsp lemon juice
1 to 2 tsp monk fruit sweetener (to taste)
ice, to fill

Directions

Add raspberries and lemon to a glass, lightly mash.
Add tea and sweetener, stir well.
Add ice, let sit 2 minutes, then sip.

Pitcher (8 cups, about 6 to 8 servings)
Ingredients

8 cups brewed black tea, cooled
1 1/2 cups raspberries
1/3 cup lemon juice
2 to 4 tbsp monk fruit sweetener (to taste)

Directions

Add raspberries and lemon to a pitcher, lightly mash.
Pour in tea, stir in sweetener.
Chill 1 to 2 hours, then pour over ice.

Macros (estimate, per single serving): ~20 cal, 0 g protein, ~3 to 5 g net carbs, 0 g fat.

Enjoy!

Southern comfort food doesn’t have to turn into a carb bomb or a sugar rush. With the right swaps, you can keep the same crunchy coatings, rich gravies, and saucy skillet flavor while still eating high-protein, low-carb, and sugar free. That is the whole point of these 50 better-than-takeout recipes, real comfort, real seasoning, and portions that actually satisfy.

When you’re planning dinner, keep it simple. Pick one main you’re excited about (fried chicken, gumbo, smothered thighs, catfish, pulled pork), then pair it with one side that fits your goals (collards, cauliflower mac, “potato” salad, fried okra, tomato pie). That combo gets you plenty of protein without feeling like you’re missing anything.

Save the desserts and drinks for when you want the full Southern spread. A slice of sugar-free pecan pie, a few beignets, or an iced tea that isn’t syrupy can be a weekend treat that still stays on plan. The win is balance, not perfection, and a list like this makes it easy to repeat.

Before you cook, do one quick habit that pays off every time, read labels. BBQ sauce, ketchup, relish, seasoning blends, and even “sugar-free” products can sneak in extra carbs or sweeteners that don’t taste right. Then cook like a Southerner, taste as you go, and adjust salt and heat until it hits that bold, takeout-style finish.

Save this list, share it with a friend who misses comfort food, and try one recipe this week.