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

Southern iconic historical recipes are the dishes that showed up for generations, at church suppers, Sunday dinners, fish fries, and holiday tables. They’re tied to regional roots like Lowcountry seafood, Cajun and Creole pots, Appalachian pantry staples, and the deep love of cast-iron cooking. You taste history in things like skillet cornbread, smothered chicken, greens, and slow-cooked roasts, because these foods were built to feed a crowd and stretch what people had. In 2026, a lot of home cooks still want those familiar flavors, but they also want High-Protein/Low-Carb/Sugar Free Southern Historical Recipes that fit goals like steadier energy, better blood sugar, and easier meal prep.

That’s what this list delivers, 50 modern spins that keep the soul of the originals, while updating ingredients and portions in a practical way. Here, “sugar free” means no added sugar, and when a sweet note matters, non-sugar sweeteners show up only when needed. You’ll also see swaps that make sense, like higher-protein coatings, veggie-forward sides, and lighter thickeners that still taste right. Finally, macro counts are estimates, because brands and serving sizes can change the numbers.

Before you cook: the simple swaps that keep Southern flavor without the carbs or sugar

Southern food doesn’t fall apart when you pull back the sugar and starch. It just needs a smarter starting point. A few pantry swaps keep that familiar “stick to your ribs” feel, while you push protein up and carbs down.

Think of this as your set of house rules for all 50 recipes. First, build flavor with smoke, acid, and heat (paprika, vinegar, hot sauce). Next, thicken with protein and veg, not flour. Finally, keep sweetness optional, and when you need it, skip real sugar.

Here are three quick lists to keep you on track:

Best high-protein staples: chicken, shrimp, eggs, Greek yogurt, cottage cheese, lean beef
Low-carb thickeners: xanthan gum, cream cheese, egg yolk, okra, cauliflower puree
Sugar-free sweeteners: allulose, monk fruit, erythritol

If it tastes “flat” after you cut sugar, add salt, acid (vinegar or lemon), and smoke, in that order.

The “Southern pantry” shopping list for high-protein, low-carb cooking

A few key items make low-carb Southern cooking feel normal again. You’ll fry better, thicken faster, and still get that deep, savory flavor.

Start with tools that stop guesswork:

Cast iron skillet: It holds heat steady, so proteins brown well and breading stays crisp.
Instant-read thermometer: It keeps chicken juicy and fish from drying out.

Then stock ingredients that replace common Southern “carb anchors”:

Pork rinds: Crush them for a crunchy coating that tastes like a fish fry. They also help bind meatballs and patties.
Almond flour: Useful for light dredges and skillet “breading.” It browns fast, so cook at medium heat.
Unflavored whey (or whey isolate): Adds protein to coatings and helps crusts set. It also works in cheesecake-style fillings.
Crushed Parmesan: Salty, crisp, and great mixed with pork rind crumbs for a strong crust.

Keep flavor boosters close because they do the heavy lifting:

Smoked paprika: Brings barbecue vibes without sugar.
Cajun seasoning: Adds punch to shrimp, chicken, and creamy sauces. Check labels for added sugar.
Apple cider vinegar: Brightens greens, slaws, and pulled meat. It also balances sugar-free sauces.
Hot sauce: Adds bite and salt with almost no carbs.

For classic comfort textures, swap the base instead of fighting it:

Cauliflower “grits”: Use riced cauliflower simmered with butter, cream, and sharp cheddar. Season like real grits.
Collagen or gelatin (optional): A small amount adds body to stews and gravies, similar to long simmering.

To bread and fry with fewer carbs, keep one simple ratio in mind: crunch + protein + seasoning. Mix pork rind crumbs with almond flour or Parmesan, then add a spoon of whey for extra hold. Pat food dry first, dip in egg wash, press into the coating, then pan-fry in a thin layer of oil.

How to read carbs and sugars on labels so “sugar free” stays sugar free

“Sugary” foods don’t always taste sweet. They hide in sauces, condiments, and canned items that feel harmless. Reading the label takes ten seconds, and it keeps your recipe truly sugar-free.

Here’s the plain-English breakdown:

Total sugars includes natural sugars plus added sugars. For example, a tomato product can show some total sugar even with 0 added sugar.
Added sugars are the ones you want at 0 grams for this article’s “sugar free” goal. These are syrups, cane sugar, honey, molasses, and similar sweeteners added during processing.

Check these common Southern culprits first, because they sneak into a lot of “quick” recipes:

BBQ sauce: Often the biggest sugar bomb on the table.
Ketchup: Even a small serving can add up fast.
Relish: Sweet relish is basically pickles plus sugar.
Canned pie filling: Built on syrup, not fruit.
Sweetened condensed milk: Mostly sugar, and it spikes quickly.

If you want convenience, buy no-sugar-added or sugar-free versions, then still verify the label. Some “sugar-free” products use sugar alcohols, which can upset some stomachs. If that happens to you, try allulose or monk fruit instead.

A simple DIY swap covers most sauces when you’re in a pinch. Stir together tomato paste + vinegar + spices + allulose. Tomato paste gives thickness, vinegar adds tang, spices bring the smoke, and allulose adds a mild sweetness without table sugar.

Gotcha: “0 g added sugar” doesn’t always mean “low carb.” Always glance at total carbs too, especially for sauces and spice blends.

Finally, keep food safety simple while you cook these high-protein swaps. Cook chicken to 165°F, and cook shrimp and fish until opaque and flaky. Also, don’t reuse raw-marinade as sauce unless you boil it first.

Main dishes and meats: 15 historic Southern favorites with exact ingredients, steps, and macros

These are the big, comforting plates that built Southern tables, Sunday after Sunday. The goal here is simple: keep the same familiar flavors and textures, but swap the starches and sugars for low-carb stand-ins that still eat like the real thing.

A quick rule that helps: season boldly, then use fat and heat to build crust and body. That’s how you get fried chicken that crunches, gumbo that feels rich, and stews that taste like they simmered all day.

Main dishes and meats recipes (high-protein, low-carb, sugar free)

Fried Chicken (buttermilk soak, low-carb dredge, cast-iron fry)

Heritage note: Fried chicken became a Sunday best tradition across the South, especially when cast iron and pantry staples did the work.

Ingredients (4 servings)

2 lb bone-in chicken thighs and drumsticks (about 6 to 8 pieces)
1 1/2 cups buttermilk
1 tbsp hot sauce (no sugar added)
1 1/2 tsp kosher salt
1 tsp black pepper
1 1/2 cups pork rind crumbs
1/2 cup almond flour
1/2 cup unflavored whey protein isolate
1 tbsp paprika
1 tsp garlic powder
1/2 tsp cayenne pepper
1 large egg
1 tbsp water
1 1/2 cups avocado oil (for frying, may use less)

Directions

Whisk buttermilk, hot sauce, 1 tsp salt, and pepper in a bowl.
Add chicken, cover, and chill 4 to 12 hours.
Mix pork rind crumbs, almond flour, whey, paprika, garlic powder, cayenne, and remaining salt.
Beat egg with water in a second bowl.
Heat oil in a cast-iron skillet to 325°F.
Pat chicken dry, dip in egg wash, then press into dredge.
Fry 6 to 8 minutes per side until deep golden and 165°F inside.
Rest on a rack 10 minutes before serving.

Macros (per serving, estimate)

Calories: 620
Protein: 52 g
Net carbs: 5 g
Fat: 44 g

Tip: Keep oil near 325°F so the coating crisps without burning.

gourmet-lowcountry-shrimp-cauliflower-grits-plating-71748112 - Keto Sugar Free

Shrimp and Grits (cauliflower grits, bacon, cheesy sauce)

Heritage note: Shrimp and grits started as a Lowcountry breakfast and grew into a dinner classic.

Ingredients (4 servings)

1 lb large shrimp, peeled and deveined
1 tsp kosher salt (divided)
1/2 tsp black pepper (divided)
4 slices bacon, chopped
1 tbsp butter
2 cloves garlic, minced
1 tbsp lemon juice
1/2 tsp smoked paprika
1 (12 oz) bag riced cauliflower
1/2 cup heavy cream
1/2 cup chicken broth
1 cup sharp cheddar cheese, shredded
2 tbsp cream cheese
2 tbsp sliced scallions

Directions

Season shrimp with 1/2 tsp salt and 1/4 tsp pepper.
Cook bacon in a skillet until crisp, then set aside, leave drippings.
Sear shrimp 1 to 2 minutes per side, then remove.
Add butter and garlic, cook 30 seconds.
Stir in lemon juice and paprika, then return shrimp and bacon to warm through.
Simmer cauliflower, cream, and broth 6 to 8 minutes until tender.
Stir in cheddar and cream cheese until smooth, then season with remaining salt and pepper.
Serve shrimp over cauliflower grits, top with scallions.

Macros (per serving, estimate)

Calories: 520
Protein: 41 g
Net carbs: 7 g
Fat: 36 g

appalachian-chicken-dumplings-stew-dutch-oven-dd2f70c3 - Keto Sugar Free

Chicken and Dumplings (protein dough dumplings, thick stew)

Heritage note: Chicken and dumplings stretched one hen into a full family meal, especially in the Appalachians and Piedmont.

Ingredients (4 servings)

1 1/2 lb boneless, skinless chicken thighs
1 tbsp olive oil
1 tsp kosher salt (divided)
1/2 tsp black pepper
1 cup diced celery
1 cup diced onion
1 cup sliced carrots
4 cups chicken broth
1/2 tsp poultry seasoning
1/2 cup heavy cream
4 oz cream cheese
1/2 tsp xanthan gum
2 cups shredded cabbage (or chopped kale)

Dumplings

1 cup almond flour
1/2 cup whey protein isolate
2 tsp baking powder
1/2 tsp kosher salt
2 large eggs
1/4 cup Greek yogurt (plain, unsweetened)

Directions

Season chicken with 1/2 tsp salt and pepper.
Brown chicken in olive oil 4 minutes per side, then remove.
Sauté celery, onion, and carrots 5 minutes.
Add broth and poultry seasoning, return chicken, simmer 20 minutes.
Shred chicken in the pot, then stir in cream and cream cheese.
Sprinkle xanthan gum over the surface, whisk well, simmer 2 minutes.
Mix dumpling ingredients into a thick dough.
Drop 12 spoonfuls onto the simmering stew, cover, cook 10 minutes.
Stir in cabbage, cook 2 minutes, then serve.

Macros (per serving, estimate)

Calories: 610
Protein: 55 g
Net carbs: 9 g
Fat: 38 g

low-carb-country-fried-steak-preparation-0da897d9 - Keto Sugar Free

Country Fried Steak (low-carb breading, cream gravy thickened without flour)

Heritage note: Country fried steak brought diner comfort to home kitchens, using an inexpensive cut and a hot skillet.

Ingredients (4 servings)

1 1/2 lb cube steak (4 pieces)
1 tsp kosher salt
1 tsp black pepper
2 large eggs
2 tbsp heavy cream
1 cup pork rind crumbs
1/2 cup almond flour
1/4 cup grated Parmesan
1 tsp paprika
1/2 tsp garlic powder
1/3 cup avocado oil (for frying)

Cream gravy

2 tbsp butter
1 1/2 cups heavy cream
1/2 cup chicken broth
1/2 tsp onion powder
1/4 tsp xanthan gum
Salt and pepper to taste

Directions

Season steaks with salt and pepper.
Whisk eggs with heavy cream in a bowl.
Mix pork rind crumbs, almond flour, Parmesan, paprika, and garlic powder.
Dip steaks in egg, then press into breading.
Fry in hot oil 3 to 4 minutes per side, then rest.
Pour off oil, keep browned bits, add butter.
Stir in cream, broth, and onion powder, simmer 2 minutes.
Whisk in xanthan gum, simmer 1 minute, then season.
Spoon gravy over steaks.

Macros (per serving, estimate)

Calories: 720
Protein: 52 g
Net carbs: 5 g
Fat: 54 g

Brunswick Stew (low-carb veg, smoky meat, no corn)

Heritage note: Brunswick stew is a long-simmered crowd pot, famous in Virginia and Georgia for smoky meat and thick broth.

Ingredients (4 servings)

1 lb cooked pulled chicken (or smoked turkey), shredded
6 oz cooked pulled pork (no sugar added), shredded
1 tbsp olive oil
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
2 cloves garlic, minced
1 (14.5 oz) can diced tomatoes (no sugar added)
2 cups chicken broth
1 1/2 cups chopped green beans (fresh or frozen)
1 cup chopped zucchini
1 tbsp apple cider vinegar
1 tsp smoked paprika
1 tsp kosher salt
1/2 tsp black pepper
1/4 tsp cayenne pepper

Directions

Sauté onion, celery, and bell pepper in olive oil 6 minutes.
Add garlic, cook 30 seconds.
Stir in tomatoes, broth, green beans, zucchini, vinegar, and spices.
Simmer uncovered 20 minutes, stirring sometimes.
Add shredded meats, simmer 10 minutes.
Taste and adjust salt, vinegar, and cayenne.

Macros (per serving, estimate)

Calories: 360
Protein: 41 g
Net carbs: 8 g
Fat: 16 g

Pulled Pork, Carolina Style (vinegar sauce, no sugar)

Heritage note: Eastern Carolina barbecue keeps it sharp and peppery, with vinegar doing the heavy lifting.

Ingredients (4 servings)

2 lb pork shoulder (Boston butt)
2 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp cayenne pepper
1/2 cup chicken broth

Vinegar pepper sauce

1/2 cup apple cider vinegar
1 tbsp hot sauce (no sugar added)
1 tsp crushed red pepper flakes
1/2 tsp kosher salt
1/2 tsp black pepper

Directions

Rub pork with salt, pepper, paprika, garlic powder, and cayenne.
Place in a slow cooker, add chicken broth, cover.
Cook on low 8 hours until it shreds easily.
Mix vinegar sauce ingredients in a jar.
Shred pork, then toss with 3 to 4 tbsp sauce (add more to taste).
Serve with slaw or cauliflower mac.

Macros (per serving, estimate)

Calories: 430
Protein: 44 g
Net carbs: 1 g
Fat: 27 g

louisiana-jambalaya-cooking-scene-ingredients-5f124ac9 - Keto Sugar Free

Jambalaya (cauliflower rice, sausage, chicken, shrimp)

Heritage note: Jambalaya is a Louisiana one-pot, built from rice, spice, and whatever protein was on hand.

Ingredients (4 servings)

8 oz andouille sausage, sliced
1 lb boneless, skinless chicken thighs, chopped
1 lb shrimp, peeled and deveined
1 tbsp olive oil
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
2 cloves garlic, minced
2 tbsp tomato paste (no sugar added)
1 1/2 cups chicken broth
2 tsp Cajun seasoning (no sugar added)
1 (12 oz) bag cauliflower rice
2 tbsp chopped parsley
Salt and pepper to taste

Directions

Brown sausage in a pot, then remove.
Add olive oil, brown chicken 6 minutes.
Add onion, celery, and bell pepper, cook 5 minutes.
Stir in garlic and tomato paste, cook 1 minute.
Add broth and Cajun seasoning, simmer 5 minutes.
Stir in cauliflower rice, cook 6 to 8 minutes.
Add shrimp and sausage, cook 3 minutes until shrimp turns pink.
Finish with parsley, then season to taste.

Macros (per serving, estimate)

Calories: 520
Protein: 45 g
Net carbs: 8 g
Fat: 34 g

Red Beans and Rice (black soybeans or lupini beans, cauliflower rice)

Heritage note: Red beans and rice is a Monday staple in Louisiana, built to simmer while the week gets going.

Ingredients (4 servings)

1 tbsp olive oil
8 oz smoked sausage, sliced
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 cloves garlic, minced
2 tsp Cajun seasoning (no sugar added)
1 (15 oz) can black soybeans, drained and rinsed
1 1/2 cups chicken broth
1 tbsp apple cider vinegar
1 bay leaf
1 (12 oz) bag cauliflower rice
2 tbsp chopped scallions
Salt and pepper to taste

Directions

Brown sausage in olive oil 4 minutes.
Add onion, celery, and bell pepper, cook 6 minutes.
Stir in garlic and Cajun seasoning, cook 30 seconds.
Add black soybeans, broth, vinegar, and bay leaf.
Simmer 15 minutes, then mash 1/3 of beans to thicken.
Warm cauliflower rice in a skillet 5 minutes.
Serve beans over cauliflower rice, top with scallions.

Macros (per serving, estimate)

Calories: 420
Protein: 25 g
Net carbs: 10 g
Fat: 28 g

Fried Catfish (pork rind and almond crust)

Heritage note: Catfish fries are a Southern fish camp tradition, usually served hot, crisp, and piled high.

Ingredients (4 servings)

1 1/2 lb catfish fillets
1 tsp kosher salt
1/2 tsp black pepper
1 tsp garlic powder
1 tsp paprika
2 large eggs
2 tbsp water
1 1/2 cups pork rind crumbs
1/2 cup almond flour
1/4 cup grated Parmesan
1/2 cup avocado oil (for frying, may use less)
Lemon wedges (optional)

Directions

Pat catfish dry, then season with salt, pepper, garlic powder, and paprika.
Beat eggs with water in a bowl.
Mix pork rind crumbs, almond flour, and Parmesan.
Dip fish in egg, then press into coating.
Fry in hot oil 3 to 4 minutes per side until crisp and flaky.
Rest on a rack 3 minutes, then serve with lemon.

Macros (per serving, estimate)

Calories: 510
Protein: 45 g
Net carbs: 4 g
Fat: 34 g

Smothered Pork Chops (gravy thickened with cream cheese)

Heritage note: Smothered chops are classic skillet comfort, where onions and gravy turn simple meat into a full meal.

Ingredients (4 servings)

4 bone-in pork chops (about 2 lb total)
1 tsp kosher salt
1/2 tsp black pepper
1 tsp onion powder
2 tbsp olive oil
2 cups sliced yellow onion
1 cup sliced mushrooms
2 cloves garlic, minced
1 1/2 cups chicken broth
4 oz cream cheese
1 tsp Worcestershire sauce (no sugar added)
1/2 tsp xanthan gum
1 tbsp chopped parsley

Directions

Season pork chops with salt, pepper, and onion powder.
Sear in olive oil 4 minutes per side, then remove.
Cook onions and mushrooms 8 minutes, stirring often.
Add garlic, cook 30 seconds.
Pour in broth and Worcestershire, simmer 3 minutes.
Whisk in cream cheese until smooth.
Sprinkle xanthan gum over gravy, whisk, simmer 1 minute.
Return chops, cover, simmer 8 to 10 minutes to 145°F.
Top with parsley and serve.

Macros (per serving, estimate)

Calories: 520
Protein: 42 g
Net carbs: 6 g
Fat: 36 g

Gumbo (dark roux alternative, okra, sausage, shrimp)

Heritage note: Gumbo mixes West African, French, and Native influences, and it’s still the ultimate “big pot” Southern supper.

Ingredients (4 servings)

2 tbsp avocado oil
8 oz andouille sausage, sliced
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 cloves garlic, minced
1 tbsp tomato paste (no sugar added)
6 cups chicken broth
1 tbsp Cajun seasoning (no sugar added)
2 cups sliced okra (fresh or frozen)
1 lb shrimp, peeled and deveined
1 tbsp filé powder (optional)
1 (12 oz) bag cauliflower rice
Salt and pepper to taste

Directions

Brown sausage in a pot 4 minutes, then remove.
Add oil, sauté onion, celery, and bell pepper 6 minutes.
Stir in garlic and tomato paste, cook 1 minute.
Add broth and Cajun seasoning, then simmer 10 minutes.
Add okra and sausage, simmer 10 minutes.
Add shrimp, cook 3 minutes until just done.
Stir in filé powder off heat (if using), then season to taste.
Serve over warmed cauliflower rice.

Macros (per serving, estimate)

Calories: 430
Protein: 39 g
Net carbs: 9 g
Fat: 26 g

Gotcha: Add filé powder off the heat so it thickens without turning stringy.

Meatloaf (no breadcrumbs, sugar-free glaze)

Heritage note: Southern meatloaf is weeknight comfort, often stretched with crumbs and topped with a sweet glaze.

Ingredients (4 servings)

1 1/2 lb lean ground beef (90/10)
2 large eggs
1/2 cup grated Parmesan
1/2 cup pork rind crumbs
1/2 cup diced onion
2 cloves garlic, minced
1 tsp kosher salt
1/2 tsp black pepper
1 tsp smoked paprika
1 tbsp Worcestershire sauce (no sugar added)

Glaze

1/3 cup sugar-free ketchup
1 tbsp apple cider vinegar
1 tbsp allulose (optional, for a classic sweet note)

Directions

Heat oven to 375°F.
Mix beef, eggs, Parmesan, pork rind crumbs, onion, garlic, salt, pepper, paprika, and Worcestershire.
Shape into a loaf in a lined loaf pan or on a sheet pan.
Stir glaze ingredients, then spread over the top.
Bake 40 to 50 minutes until 160°F inside.
Rest 10 minutes, then slice.

Macros (per serving, estimate)

Calories: 490
Protein: 44 g
Net carbs: 5 g
Fat: 32 g

Chicken Pot Pie (crustless or almond flour biscuit top)

Heritage note: Pot pie is old-school comfort, built to use leftover chicken and turn it into something special.

Ingredients (4 servings)

2 tbsp butter
1 cup diced onion
1 cup sliced carrots
1 cup diced celery
2 cloves garlic, minced
3 cups cooked chicken, shredded
1 1/2 cups chicken broth
1/2 cup heavy cream
4 oz cream cheese
1/2 tsp thyme
1 tsp kosher salt
1/2 tsp black pepper
1 cup frozen peas (optional, small amount)

Biscuit top

1 1/2 cups almond flour
1/2 cup whey protein isolate
1 tbsp baking powder
1/2 tsp kosher salt
2 large eggs
1/3 cup Greek yogurt (plain, unsweetened)
2 tbsp melted butter

Directions

Heat oven to 400°F.
Sauté onion, carrots, and celery in butter 8 minutes.
Add garlic, cook 30 seconds.
Stir in chicken, broth, cream, cream cheese, thyme, salt, and pepper.
Simmer 3 minutes, then stir in peas (if using).
Pour filling into a greased 9-inch baking dish.
Mix biscuit ingredients, then dollop over the top.
Bake 18 to 22 minutes until golden and bubbling.
Rest 10 minutes before scooping.

Macros (per serving, estimate)

Calories: 680
Protein: 58 g
Net carbs: 10 g
Fat: 42 g

Shrimp Boil (Lowcountry boil, butter seasoning, no sugar)

Heritage note: Lowcountry boils feed a crowd fast, with seafood, sausage, and spice doing the talking.

Ingredients (4 servings)

1 1/2 lb large shrimp, shell-on or peeled
12 oz smoked sausage, sliced
1 lb cauliflower florets
1 lb radishes, halved (potato swap)
1 lemon, halved
3 tbsp Old Bay seasoning (no sugar added)
2 tsp kosher salt
2 tbsp apple cider vinegar

Butter drizzle

4 tbsp butter, melted
2 cloves garlic, minced
1 tsp Old Bay seasoning (no sugar added)
1 tbsp lemon juice

Directions

Bring a large pot of water to a boil.
Add lemon halves, Old Bay, salt, and vinegar.
Add radishes, boil 10 minutes.
Add sausage and cauliflower, boil 5 minutes.
Add shrimp, cook 2 to 3 minutes until pink.
Drain well and spread on a tray.
Mix butter drizzle ingredients, then pour over and toss.

Macros (per serving, estimate)

Calories: 470
Protein: 38 g
Net carbs: 9 g
Fat: 30 g

Ham and Beans (low-carb beans, smoked ham hock)

Heritage note: Ham and beans turned a leftover ham bone into a rich, smoky pot that could feed the house.

Ingredients (4 servings)

1 tbsp olive oil
1 cup diced onion
1 cup diced celery
2 cloves garlic, minced
1 smoked ham hock (about 1 to 1 1/2 lb)
6 cups chicken broth (or water)
2 (15 oz) cans black soybeans, drained and rinsed
1 bay leaf
1 tsp black pepper
1 tbsp apple cider vinegar
Salt to taste

Directions

Sauté onion and celery in olive oil 6 minutes.
Add garlic, cook 30 seconds.
Add ham hock, broth, black soybeans, bay leaf, and pepper.
Simmer covered 45 minutes, stirring now and then.
Remove ham hock, shred meat, discard skin and bone.
Return meat to pot, add vinegar, simmer 10 minutes.
Taste and salt as needed, then serve.

Macros (per serving, estimate)

Calories: 410
Protein: 34 g
Net carbs: 10 g
Fat: 24 g

Breads and breakfast: 10 Southern staples made low-carb, sugar free, and still worth waking up for

Breakfast in the South has a certain pull. It smells like butter in a hot skillet and sounds like a biscuit splitting open. The problem is, classic versions lean hard on flour, cornmeal, and sugar. So here are ten morning staples rebuilt with high-protein doughs and batters (eggs, Greek yogurt, whey, almond flour, psyllium), plus a few smart thickeners to keep textures right.

You’ll still get flaky layers, crisp edges, and creamy bowls, just without the carb crash. Macros are estimates and will shift by brand, especially for cheese, sausage, and protein powder.

Quick win: If a low-carb dough feels sticky, chill it 10 minutes, then handle it with damp hands.

Breads and breakfast recipes (high-protein, low-carb, sugar free)

Buttermilk Biscuits (almond flour, butter, buttermilk, optional whey)

Heritage note: Buttermilk biscuits are the backbone of Southern breakfast, made for swiping through gravy and jam.

Ingredients (6 biscuits)

2 cups blanched almond flour
1/2 cup unflavored whey protein isolate (optional but boosts lift)
1 tbsp baking powder
1/2 tsp baking soda
1 tsp kosher salt
6 tbsp cold butter, cubed
3/4 cup buttermilk
1 large egg

Directions

Heat oven to 425°F, line a sheet pan.
Whisk almond flour, whey (if using), baking powder, baking soda, and salt.
Cut in butter until crumbly, then stir in buttermilk and egg.
Scoop 6 mounds, gently shape, then bake 12 to 15 minutes.
Cool 5 minutes before splitting.

Macros (per biscuit, estimate)

Calories: 230
Protein: 10 g
Net carbs: 3 g
Fat: 19 g

Skillet Cornbread (corn-free, almond flour, cheddar, corn extract optional)

Heritage note: Skillet cornbread belongs beside beans, greens, and any pot of slow-cooked meat.

Ingredients (8 wedges)

2 cups almond flour
1/2 cup whey protein isolate
1 tbsp baking powder
1 tsp kosher salt
3 large eggs
1/2 cup Greek yogurt (plain)
1/3 cup melted butter
1 cup sharp cheddar, shredded
1/4 tsp corn extract (optional)

Directions

Heat oven to 400°F, warm a greased 10-inch cast-iron skillet 5 minutes.
Whisk almond flour, whey, baking powder, and salt.
Whisk eggs, yogurt, butter, and corn extract (if using).
Stir wet into dry, fold in cheddar, pour into skillet.
Bake 18 to 22 minutes until set and browned.

Macros (per wedge, estimate)

Calories: 240
Protein: 12 g
Net carbs: 3 g
Fat: 19 g

Sausage Gravy and Biscuits (xanthan-thickened gravy)

Heritage note: Sausage gravy turns a plain biscuit into a full-on comfort meal.

Ingredients (4 servings)

8 low-carb biscuits (use the Buttermilk Biscuits above)
12 oz breakfast sausage (no sugar added)
2 tbsp butter (if needed for fat)
1 1/2 cups heavy cream
1/2 cup chicken broth
1/2 tsp onion powder
1/2 tsp black pepper
1/4 tsp xanthan gum
Salt to taste

Directions

Brown sausage in a skillet, keep the drippings.
Add butter if the pan looks dry, then pour in cream and broth.
Stir in onion powder and pepper, simmer 3 minutes.
Whisk in xanthan gum, simmer 1 minute until silky.
Split biscuits, spoon gravy over top.

Macros (per serving, estimate, with 2 biscuits)

Calories: 680
Protein: 28 g
Net carbs: 6 g
Fat: 58 g

Hushpuppies (cornmeal-free, pork rind crumbs, onion, spices)

Heritage note: Hushpuppies are fish-fry gold, crisp outside with a tender center.

Ingredients (12 hushpuppies)

1 cup pork rind crumbs
1/2 cup almond flour
1/3 cup whey protein isolate
1 tsp baking powder
1 tsp Old Bay (or Cajun seasoning, no sugar)
1/4 cup minced onion
2 large eggs
1/3 cup Greek yogurt (plain)
Avocado oil (for shallow frying)

Directions

Stir dry ingredients with onion in a bowl.
Mix eggs and yogurt, then combine into a thick batter.
Heat 1/2 inch oil to 350°F in a skillet.
Drop tablespoon mounds, fry 2 to 3 minutes per side.
Drain on a rack, salt lightly.

Macros (per hushpuppy, estimate)

Calories: 95
Protein: 6 g
Net carbs: 1 g
Fat: 7 g

Spoonbread (savory, egg-based, corn-free)

Heritage note: Spoonbread eats like a soft soufflé-meets-corn-pudding side, often served warm from the dish.

Ingredients (6 servings)

4 large eggs
1 cup cottage cheese
1/2 cup heavy cream
1/2 cup grated Parmesan
2 tbsp butter, melted
1/2 tsp baking powder
1/2 tsp kosher salt
1/4 tsp white pepper

Directions

Heat oven to 375°F, grease an 8-inch baking dish.
Blend eggs, cottage cheese, cream, Parmesan, and butter until smooth.
Stir in baking powder, salt, and pepper.
Bake 25 to 30 minutes until puffed and just set.
Rest 5 minutes, then spoon to serve.

Macros (per serving, estimate)

Calories: 190
Protein: 13 g
Net carbs: 3 g
Fat: 14 g

Grits (cauliflower grits with butter and cheddar)

Heritage note: Grits show up at breakfast tables across the South, from simple bowls to shrimp and grits.

Ingredients (4 servings)

1 (12 oz) bag riced cauliflower
2 tbsp butter
1/2 cup heavy cream
1/2 cup chicken broth
1 cup sharp cheddar, shredded
2 oz cream cheese
1/2 tsp kosher salt
Black pepper to taste

Directions

Simmer cauliflower, cream, and broth 8 minutes, stir often.
Stir in butter, cheddar, and cream cheese until melted.
Season with salt and pepper.
Cook 2 more minutes until thick and spoonable.

Macros (per serving, estimate)

Calories: 320
Protein: 12 g
Net carbs: 7 g
Fat: 27 g

Cracklin’ Cornbread (corn-free, pork rinds folded in)

Heritage note: Cracklin’ cornbread is old-school and rich, with crunchy bits tucked into the crumb.

Ingredients (8 wedges)

2 cups almond flour
1/2 cup whey protein isolate
1 tbsp baking powder
1 tsp kosher salt
3 large eggs
1/2 cup sour cream (or Greek yogurt)
1/3 cup melted butter
1 1/2 cups pork rinds, lightly crushed

Directions

Heat oven to 400°F, grease a cast-iron skillet.
Mix dry ingredients in a bowl.
Whisk eggs, sour cream, and butter, then combine with dry.
Fold in pork rinds, spread batter in skillet.
Bake 18 to 22 minutes until browned and set.

Macros (per wedge, estimate)

Calories: 260
Protein: 13 g
Net carbs: 3 g
Fat: 20 g

Beignets (air fryer or shallow fry, sugar-free dusting)

Heritage note: New Orleans beignets are pillowy squares, served hot with a snowy top.

Ingredients (8 beignets)

1 1/2 cups low-carb flour blend (almond flour-based)
1/2 cup whey protein isolate
2 tsp baking powder
1/4 tsp kosher salt
1 large egg
1/2 cup Greek yogurt
2 tbsp melted butter
Oil spray (air fryer) or avocado oil (shallow fry)
Powdered monk fruit (for dusting)

Directions

Mix dry ingredients, then stir in egg, yogurt, and butter.
Chill dough 10 minutes, then press into a 1/2-inch thick square.
Cut into 8 pieces.
Air fry at 350°F for 8 to 10 minutes (flip once), or shallow fry 1 to 2 minutes per side.
Dust lightly with powdered monk fruit.

Macros (per beignet, estimate)

Calories: 140
Protein: 9 g
Net carbs: 3 g
Fat: 9 g

Angel Biscuits (yeast-style, low-carb flour blend, higher protein)

Heritage note: Angel biscuits combine yeast and baking powder, so they rise like they mean it.

Ingredients (8 biscuits)

2 cups low-carb flour blend
1/2 cup whey protein isolate
1 tbsp baking powder
1 tsp instant yeast
1 tsp kosher salt
6 tbsp cold butter, cubed
3/4 cup warm buttermilk
1 large egg

Directions

Heat oven to 400°F, grease a sheet pan.
Mix dry ingredients, then cut in butter until crumbly.
Stir in warm buttermilk and egg until a soft dough forms.
Rest 15 minutes (it puffs a bit), then shape 8 biscuits.
Bake 14 to 16 minutes until golden.

Macros (per biscuit, estimate)

Calories: 210
Protein: 12 g
Net carbs: 4 g
Fat: 15 g

Cheese Straws (almond flour, cheddar, cayenne)

Heritage note: Cheese straws are the salty nibble on snack trays, bridal showers, and holiday spreads.

Ingredients (24 straws)

2 cups sharp cheddar, shredded
1 1/4 cups almond flour
1/4 cup whey protein isolate
4 tbsp butter, softened
1 large egg
1/2 tsp kosher salt
1/2 tsp cayenne (or to taste)
1/2 tsp paprika

Directions

Heat oven to 350°F, line a sheet pan.
Mix cheddar, almond flour, whey, butter, egg, and spices into a dough.
Chill 10 minutes, then roll into thin ropes (about pencil width).
Bake 10 to 12 minutes until crisp at the edges.
Cool fully for maximum crunch.

Macros (per 2 straws, estimate)

Calories: 110
Protein: 6 g
Net carbs: 1 g
Fat: 9 g

Sides and vegetables: 15 classic potluck favorites with lighter carbs and no added sugar

A good Southern potluck table isn’t just meats and mains, it’s the lineup of sides that everyone “just has to try.” The trick with high-protein, low-carb, sugar-free sides is keeping the same bold signals: smoky pork, tangy vinegar, creamy mayo, and that crisp-from-the-skillet crunch.

These recipes stay true to the classics, but swap the heavy starches for cauliflower, low-carb legumes, and smart coatings. Bring a couple of these to a church supper or family cookout, and nobody needs to know they’re lighter.

Sides and vegetables recipes (high-protein, low-carb, sugar free)

Collard Greens (ham hock, vinegar, no sugar)

Heritage note: Collards simmered with smoked pork are a Sunday table standard, with vinegar at the end to wake everything up.

Ingredients (6 servings)

2 tbsp bacon fat (or butter)
1 small yellow onion, diced
3 cloves garlic, minced
1 smoked ham hock (about 1 to 1 1/2 lb)
4 cups chicken broth (no sugar added)
2 lb collard greens, washed and chopped
1 tsp kosher salt (plus more to taste)
1/2 tsp black pepper
1/4 tsp crushed red pepper flakes (optional)
2 tbsp apple cider vinegar

Directions

Heat bacon fat in a large pot over medium heat.
Add onion, cook 5 minutes until soft.
Stir in garlic, cook 30 seconds.
Add ham hock and broth, bring to a simmer.
Add collards in handfuls, stirring as they wilt.
Cover and simmer 45 to 60 minutes until tender.
Pull out ham hock, shred meat, discard bone and skin.
Stir meat back in, add vinegar, simmer 5 minutes.
Taste, then add salt and pepper as needed.

Macros (per serving, estimate)

Calories: 160
Protein: 12 g
Net carbs: 5 g
Fat: 10 g

Pimiento Cheese (Greek yogurt option for more protein)

Heritage note: Pimiento cheese is the spread that shows up everywhere, from crackers to sandwiches to celery sticks.

Ingredients (8 servings)

2 cups sharp cheddar cheese, shredded
4 oz cream cheese, softened
1/2 cup mayonnaise (avocado oil mayo works well)
1/2 cup plain Greek yogurt (optional, replace 1/2 cup mayo for more protein)
1 (4 oz) jar diced pimientos, drained well
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne (or to taste)
1/2 tsp kosher salt
1/2 tsp black pepper

Directions

Add cheddar, cream cheese, mayo (and Greek yogurt if using) to a bowl.
Stir in pimientos and seasonings.
Mix until creamy, keep some texture.
Chill 30 minutes so flavors meld.
Serve with cucumber rounds, celery, or low-carb crackers.

Macros (per serving, estimate, using half mayo and half Greek yogurt)

Calories: 150
Protein: 9 g
Net carbs: 2 g
Fat: 12 g

Fried Green Tomatoes (low-carb breading)

Heritage note: Tangy green tomatoes and a crisp coating are pure summer, especially when the skillet’s hot.

Ingredients (4 servings)

2 medium green tomatoes, sliced 1/4-inch thick
1 tsp kosher salt
1/2 tsp black pepper
2 large eggs
2 tbsp heavy cream (optional, for richer egg wash)
3/4 cup pork rind crumbs
1/4 cup grated Parmesan
1/4 cup almond flour
1 tsp paprika
Avocado oil (for shallow frying)

Directions

Sprinkle tomato slices with salt and pepper.
Whisk eggs and heavy cream in a shallow bowl.
Mix pork rind crumbs, Parmesan, almond flour, and paprika in another bowl.
Heat 1/4-inch oil in a cast-iron skillet over medium heat.
Dip tomatoes in egg, then press into coating.
Fry 2 to 3 minutes per side until crisp and golden.
Rest on a rack 2 minutes, then serve hot.

Macros (per serving, estimate)

Calories: 260
Protein: 14 g
Net carbs: 6 g
Fat: 20 g

Baked Macaroni and Cheese (cauliflower mac, custard style)

Heritage note: Southern baked mac is often custard-like, set with eggs and loaded with sharp cheese.

Ingredients (6 servings)

2 lb cauliflower florets
2 cups sharp cheddar cheese, shredded
1 cup whole-milk mozzarella, shredded
3 large eggs
1 cup heavy cream
2 tbsp butter, melted
1 tsp Dijon mustard
1 tsp kosher salt
1/2 tsp black pepper
1/4 tsp smoked paprika (optional)

Directions

Heat oven to 375°F, grease a 9 x 13-inch baking dish.
Steam cauliflower 6 to 8 minutes until just tender, drain very well.
Whisk eggs, cream, melted butter, mustard, salt, pepper, and paprika.
Fold in cheeses, then fold in cauliflower.
Pour into baking dish, spread evenly.
Bake 25 to 30 minutes until set and browned on top.
Rest 10 minutes so it slices clean.

Macros (per serving, estimate)

Calories: 410
Protein: 21 g
Net carbs: 7 g
Fat: 33 g

Southern Potato Salad (cauliflower potato salad, eggs)

Heritage note: This is the picnic bowl everyone argues about, creamy, tangy, and heavy on eggs.

Ingredients (6 servings)

1 large head cauliflower, cut into small florets
5 large eggs
1/2 cup mayonnaise
2 tbsp yellow mustard
2 tbsp dill pickle relish (no sugar added, or chopped dill pickles)
2 tbsp pickle juice
1/3 cup celery, finely diced
2 tbsp red onion, finely diced
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp smoked paprika (plus more for topping)

Directions

Steam cauliflower 6 to 7 minutes until fork-tender, then cool and drain well.
Hard-boil eggs, peel, then chop.
Stir mayo, mustard, relish, and pickle juice in a bowl.
Add cauliflower, eggs, celery, onion, and seasonings.
Mix gently, then chill at least 1 hour.
Dust the top with a little paprika before serving.

Macros (per serving, estimate)

Calories: 190
Protein: 9 g
Net carbs: 5 g
Fat: 15 g

Fried Okra (low-carb breading)

Heritage note: Fried okra is a fish-fry sidekick, crisp outside with that tender bite inside.

Ingredients (4 servings)

12 oz okra, sliced (fresh or frozen, thawed and patted dry)
1 tsp kosher salt
1/2 tsp black pepper
2 large eggs
1 tbsp water
3/4 cup pork rind crumbs
1/4 cup almond flour
1/4 cup grated Parmesan
1 tsp Cajun seasoning (no sugar added)
Avocado oil (for shallow frying)

Directions

Pat okra dry so the coating sticks.
Whisk eggs and water in a bowl.
Mix pork rind crumbs, almond flour, Parmesan, and Cajun seasoning.
Heat 1/4-inch oil in a skillet over medium-high heat.
Dip okra in egg, then toss in breading.
Fry 2 to 3 minutes, stirring often, until browned and crisp.
Drain on a rack, then salt lightly if needed.

Macros (per serving, estimate)

Calories: 320
Protein: 16 g
Net carbs: 7 g
Fat: 24 g

Squash Casserole (no crackers, use pork rind crumbs)

Heritage note: Squash casserole is the creamy, baked side that disappears fast at summer potlucks.

Ingredients (6 servings)

2 lb yellow squash, sliced
1/2 cup onion, diced
1 tsp kosher salt (divided)
2 tbsp butter (plus more for greasing)
1 cup sharp cheddar, shredded
1/2 cup sour cream (or Greek yogurt)
2 large eggs
1/2 tsp black pepper
3/4 cup pork rind crumbs
2 tbsp grated Parmesan
1/2 tsp garlic powder

Directions

Heat oven to 375°F, grease an 8 x 8-inch baking dish.
Simmer squash and onion with 1/2 tsp salt in a covered skillet 8 minutes.
Drain very well, then cool 5 minutes.
Stir squash mix with butter, cheddar, sour cream, eggs, pepper, and remaining salt.
Pour into baking dish.
Mix pork rind crumbs, Parmesan, and garlic powder, then sprinkle on top.
Bake 25 to 30 minutes until bubbly and golden.

Macros (per serving, estimate)

Calories: 260
Protein: 14 g
Net carbs: 6 g
Fat: 20 g

Hoppin’ John (cauliflower rice, black-eyed pea swap, add smoked meat)

Heritage note: Hoppin’ John is a New Year’s classic, smoky, savory, and built to stretch.

Ingredients (4 servings)

4 slices bacon, chopped
8 oz smoked sausage, diced (or smoked ham)
1 small onion, diced
1/2 green bell pepper, diced
2 cloves garlic, minced
1 (15 oz) can black soybeans, drained and rinsed (black-eyed pea swap)
1 cup chicken broth
1 tsp Cajun seasoning (no sugar added)
1 tbsp apple cider vinegar
1 (12 oz) bag cauliflower rice
Salt and black pepper to taste
2 tbsp sliced scallions (optional)

Directions

Cook bacon in a pot until crisp, leave 2 tbsp drippings.
Add sausage, brown 3 minutes.
Stir in onion and bell pepper, cook 5 minutes.
Add garlic, cook 30 seconds.
Add black soybeans, broth, Cajun seasoning, and vinegar, simmer 10 minutes.
Stir in cauliflower rice, cook 5 to 6 minutes.
Season to taste, then top with scallions.

Macros (per serving, estimate)

Calories: 430
Protein: 24 g
Net carbs: 10 g
Fat: 32 g

Candied Yams (sugar-free, butter, spices, allulose)

Heritage note: Candied yams are holiday comfort, usually sweet enough to count as dessert.

Ingredients (6 servings)

2 lb cooked sweet potato, sliced into coins (or roasted until tender)
4 tbsp butter
1/3 cup allulose
1 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cloves (optional)
1 tsp vanilla extract
1/4 tsp kosher salt
2 tbsp water

Directions

Heat oven to 350°F, grease an 8 x 8-inch baking dish.
Arrange sweet potato slices in the dish.
Melt butter in a small saucepan over low heat.
Whisk in allulose, spices, vanilla, salt, and water.
Pour sauce over sweet potatoes, gently toss to coat.
Bake 25 minutes, spooning sauce over once halfway through.
Cool 10 minutes so the glaze thickens.

Macros (per serving, estimate)

Calories: 170
Protein: 2 g
Net carbs: 18 g
Fat: 9 g

If you want this lower-carb, keep the portion smaller and pair it with a protein-heavy main.

Corn Pudding (corn-free, use cauliflower and corn extract optional)

Heritage note: Corn pudding sits between souffle and casserole, soft, rich, and served by the scoop.

Ingredients (6 servings)

3 cups riced cauliflower
3 large eggs
1 cup cottage cheese
1/2 cup heavy cream
4 tbsp butter, melted
1 cup sharp cheddar, shredded
1/2 tsp kosher salt
1/2 tsp black pepper
1/4 tsp corn extract (optional)

Directions

Heat oven to 375°F, grease an 8-inch baking dish.
Microwave riced cauliflower 4 minutes, then squeeze dry in a towel.
Blend eggs, cottage cheese, cream, butter, salt, pepper, and corn extract (if using).
Stir in cauliflower and cheddar.
Bake 30 to 35 minutes until set and lightly browned.
Rest 10 minutes, then scoop to serve.

Macros (per serving, estimate)

Calories: 280
Protein: 16 g
Net carbs: 5 g
Fat: 22 g

Coleslaw (sugar-free dressing)

Heritage note: A good slaw cuts through smoky barbecue like a squeeze of lemon, crisp, cool, and tangy.

Ingredients (6 servings)

6 cups shredded cabbage (green, or a mix)
1/2 cup shredded carrot (optional, small amount)
1/3 cup mayonnaise
1/3 cup plain Greek yogurt
2 tbsp apple cider vinegar
1 tbsp Dijon mustard
1 tbsp allulose (optional)
1/2 tsp celery seed
1 tsp kosher salt
1/2 tsp black pepper

Directions

Add cabbage (and carrot if using) to a large bowl.
Whisk mayo, Greek yogurt, vinegar, mustard, allulose, and seasonings.
Pour dressing over cabbage and toss well.
Chill 30 minutes, then toss again before serving.
Taste and adjust vinegar or salt.

Macros (per serving, estimate)

Calories: 110
Protein: 3 g
Net carbs: 4 g
Fat: 9 g

Tomato Pie (low-carb crust)

Heritage note: Tomato pie is summer in a slice, juicy tomatoes under a cheesy top.

Ingredients (6 servings)

2 cups sliced ripe tomatoes
1 tsp kosher salt (for draining tomatoes)
1/2 cup mayonnaise
1/2 cup plain Greek yogurt
1 1/2 cups sharp cheddar, shredded
1/4 cup basil, chopped
2 tbsp scallions, sliced
1/2 tsp black pepper

Crust

1 1/2 cups almond flour
1/4 cup grated Parmesan
5 tbsp butter, melted
1/2 tsp kosher salt

Directions

Heat oven to 350°F, grease a 9-inch pie dish.
Mix crust ingredients, press into dish, bake 10 minutes.
Salt tomato slices, rest 15 minutes, then blot very dry.
Mix mayo, Greek yogurt, cheddar, basil, scallions, and pepper.
Layer tomatoes in the crust, then spread cheese topping over.
Bake 25 to 30 minutes until browned and bubbling.
Rest 15 minutes before slicing so it holds together.

Macros (per serving, estimate)

Calories: 360
Protein: 14 g
Net carbs: 7 g
Fat: 31 g

Black-Eyed Peas (swap to lupini or black soy, smoky bacon)

Heritage note: Black-eyed peas are simple and hearty, and they beg for bacon and onion.

Ingredients (6 servings)

6 slices bacon, chopped
1 small onion, diced
2 cloves garlic, minced
2 (15 oz) cans lupini beans or black soybeans, drained and rinsed
2 cups chicken broth
1 bay leaf
1/2 tsp black pepper
1 tbsp apple cider vinegar
Salt to taste

Directions

Cook bacon in a pot until crisp, leave 2 tbsp drippings.
Add onion, cook 5 minutes.
Stir in garlic, cook 30 seconds.
Add beans, broth, bay leaf, and pepper.
Simmer 15 minutes, stir occasionally.
Add vinegar, simmer 2 minutes.
Remove bay leaf, taste, then salt as needed.

Macros (per serving, estimate, using black soybeans)

Calories: 230
Protein: 14 g
Net carbs: 7 g
Fat: 14 g

Succotash (swap lima beans, keep peppers, add bacon)

Heritage note: Succotash is a skillet side that tastes like late summer, especially with bacon in the mix.

Ingredients (6 servings)

5 slices bacon, chopped
1 red bell pepper, diced
1/2 small onion, diced
2 cups chopped zucchini (corn swap)
1 1/2 cups shelled edamame (lima swap)
2 tbsp butter
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp apple cider vinegar (optional)

Directions

Cook bacon in a large skillet until crisp, then set aside.
Sauté bell pepper and onion in bacon drippings 5 minutes.
Add zucchini, cook 4 minutes until just tender.
Stir in edamame and butter, cook 3 minutes to warm through.
Season with salt and pepper.
Add vinegar for brightness, then top with bacon.

Macros (per serving, estimate)

Calories: 190
Protein: 10 g
Net carbs: 6 g
Fat: 13 g

Deviled Eggs (high-protein, classic seasoning)

Heritage note: Deviled eggs are the first plate to empty at showers, funerals, and every big family meal.

Ingredients (6 servings, 12 halves)

6 large eggs
1/4 cup mayonnaise
1/4 cup plain Greek yogurt
1 tsp yellow mustard
1 tsp pickle juice (or apple cider vinegar)
1/4 tsp kosher salt
1/4 tsp black pepper
Paprika, for topping

Directions

Hard-boil eggs, cool, then peel.
Slice eggs in half, scoop yolks into a bowl.
Mash yolks with mayo, Greek yogurt, mustard, pickle juice, salt, and pepper.
Spoon or pipe filling into whites.
Dust lightly with paprika.
Chill 20 minutes before serving.

Macros (per serving, estimate, 2 halves)

Calories: 110
Protein: 7 g
Net carbs: 1 g
Fat: 9 g

Desserts and sweets: 10 famous Southern treats that stay sugar free and higher protein

Southern desserts are comfort food with a sweet tooth. The classic versions also tend to be heavy on sugar and flour, which is why they can hit like a brick. These updated treats keep the familiar flavors, then trade in almond flour crusts, sugar-free sweeteners, and protein-friendly staples (eggs, Greek yogurt, cottage cheese, and whey) so you can enjoy dessert without the crash.

A quick note before you bake: allulose works best when you want a soft, syrupy texture (caramel, pecan pie filling, glossy frostings). Monk fruit and erythritol can work too, but they often crystalize more.

Desserts and sweets recipes (high-protein, low-carb, sugar free)

Hummingbird Cake (almond flour, sugar-free sweetener, banana flavor swap, pecans)

Heritage note: Hummingbird cake became a Southern potluck star with banana, pineapple, and a thick frosted crumb.

Ingredients (10 slices)

2 1/2 cups blanched almond flour
1/2 cup unflavored whey protein isolate
1/2 cup allulose (or granulated monk fruit)
2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp kosher salt
4 large eggs
1/2 cup sour cream (or plain Greek yogurt)
1/3 cup melted butter
2 tsp vanilla extract
1 tsp banana extract (banana flavor swap)
1/3 cup crushed pineapple, drained very well (small amount)
1/2 cup chopped pecans

Cream cheese frosting

8 oz cream cheese, softened
3/4 cup powdered allulose (or powdered monk fruit)
1 tsp vanilla extract
2 tbsp plain Greek yogurt (for a lighter, higher-protein texture)

Directions

Heat oven to 350°F, grease a 9-inch round pan, then line the bottom with parchment.
Whisk almond flour, whey, allulose, baking powder, cinnamon, and salt.
Whisk eggs, sour cream, butter, vanilla, and banana extract until smooth.
Stir wet into dry, then fold in pineapple and pecans.
Bake 28 to 34 minutes until the center sets.
Cool fully before frosting.
Beat cream cheese, powdered allulose, vanilla, and Greek yogurt until fluffy.
Frost cake, then chill 30 minutes to help it slice clean.

Macros (per slice, estimate)

Calories: 310
Protein: 12 g
Net carbs: 5 g
Fat: 26 g

Banana Pudding (sugar-free custard, low-carb cookies)

Heritage note: Banana pudding is church-supper royalty, usually layered with vanilla wafers and whipped topping.

Ingredients (6 servings)

2 cups heavy cream
1 cup whole milk (or unsweetened almond milk for lower carbs)
4 large egg yolks
1/3 cup allulose
2 tsp vanilla extract
1 tsp banana extract
1/8 tsp kosher salt
1 tbsp butter
1/2 cup plain Greek yogurt (stir in at the end)
1 small banana, very thinly sliced (optional, use for the “real” taste, portion stays small)

Low-carb cookie layers (quick bake)

1 cup almond flour
1/4 cup whey protein isolate
3 tbsp powdered allulose
1/2 tsp baking powder
1/4 tsp kosher salt
3 tbsp melted butter
1 large egg
1 tsp vanilla extract

Directions

Heat oven to 325°F, line a sheet pan.
Mix cookie ingredients into a thick batter, then spread into a thin rectangle.
Bake 10 to 12 minutes until golden, then cool and break into “wafer” pieces.
Warm cream and milk in a saucepan until steaming, don’t boil.
Whisk yolks, allulose, salt, vanilla, and banana extract in a bowl.
Slowly whisk hot cream into yolks, then pour back into the saucepan.
Cook on medium-low, whisking, until it thickens enough to coat a spoon.
Remove from heat, whisk in butter, then cool 10 minutes.
Stir in Greek yogurt until smooth, then chill custard 1 hour.
Layer cookies, custard, and a few banana slices (if using), then chill 2 hours.

Macros (per serving, estimate, with banana)

Calories: 420
Protein: 13 g
Net carbs: 8 g
Fat: 38 g

Peach Cobbler (fresh peaches in moderation, sugar-free topping)

Heritage note: Peach cobbler is summer comfort, baked until fruit bubbles up around a golden crust.

Ingredients (8 servings)

3 cups sliced fresh peaches (about 3 medium, keep portions modest)
1/3 cup allulose
1 tbsp lemon juice
1 tsp cinnamon
1/2 tsp vanilla extract
1 tbsp butter, cut into tiny pieces

Topping

1 3/4 cups almond flour
1/2 cup unflavored whey protein isolate
1/3 cup allulose
2 tsp baking powder
1/2 tsp kosher salt
2 large eggs
1/2 cup plain Greek yogurt
4 tbsp melted butter

Directions

Heat oven to 350°F, grease an 8 x 8-inch baking dish.
Toss peaches with allulose, lemon juice, cinnamon, and vanilla.
Spread peaches in the dish, then dot with the butter pieces.
Whisk almond flour, whey, allulose, baking powder, and salt.
Stir in eggs, Greek yogurt, and melted butter to form a thick batter.
Dollop topping over peaches, then gently spread (it won’t fully cover).
Bake 32 to 40 minutes until browned and bubbling at the edges.
Rest 15 minutes so the fruit thickens slightly.

Macros (per serving, estimate)

Calories: 280
Protein: 10 g
Net carbs: 7 g
Fat: 22 g

Pecan Pie (allulose syrup style, almond flour crust)

Heritage note: Pecan pie is a holiday staple, sweet, glossy, and packed with toasted nuts.

Ingredients (10 slices)

Almond flour crust

1 1/2 cups almond flour
3 tbsp powdered allulose
1/4 tsp kosher salt
5 tbsp melted butter
1 large egg

Filling

3 large eggs
1/2 cup allulose syrup (or allulose honey-style syrup)
1/3 cup melted butter
1/4 cup heavy cream
1 tbsp vanilla extract
1/2 tsp kosher salt
2 cups pecan halves

Directions

Heat oven to 350°F, grease a 9-inch pie dish.
Mix crust ingredients, press into the dish, then bake 10 minutes.
Whisk eggs, allulose syrup, butter, cream, vanilla, and salt.
Stir in pecans, then pour into warm crust.
Bake 30 to 40 minutes until edges set and the center still jiggles slightly.
Cool at room temp 1 hour, then chill 4 hours before slicing.

Macros (per slice, estimate)

Calories: 360
Protein: 7 g
Net carbs: 4 g
Fat: 33 g

Red Velvet Cake (low-carb cake, ermine-style frosting with sweetener)

Heritage note: Red velvet is a Southern celebration cake, known for its mild cocoa crumb and smooth frosting.

Ingredients (10 slices)

2 1/2 cups almond flour
1/2 cup unflavored whey protein isolate
1/2 cup allulose
2 tbsp unsweetened cocoa powder
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp kosher salt
4 large eggs
1/2 cup buttermilk
1/3 cup melted butter
1 tbsp apple cider vinegar
1 1/2 tsp vanilla extract
1 to 2 tsp red gel food coloring (optional)

Ermine-style frosting (low-carb)

1 cup whole milk (or unsweetened almond milk for lower carbs)
2 tbsp cornstarch (small amount, divided across slices)
1/2 cup allulose
1 cup butter, softened
1 tsp vanilla extract
Pinch of kosher salt

Directions

Heat oven to 350°F, grease two 8-inch round pans, then line bottoms.
Whisk almond flour, whey, allulose, cocoa, baking powder, baking soda, and salt.
Whisk eggs, buttermilk, butter, vinegar, vanilla, and coloring.
Stir wet into dry, then divide between pans.
Bake 22 to 28 minutes until set, then cool fully.
For frosting, whisk milk, cornstarch, and allulose in a saucepan.
Cook over medium heat, whisking, until very thick like pudding.
Cool completely (warm base will melt butter).
Beat butter until fluffy, then beat in the cooled pudding base, vanilla, and salt.
Frost cake, then chill 30 minutes before slicing.

Macros (per slice, estimate, using whole milk)

Calories: 340
Protein: 11 g
Net carbs: 7 g
Fat: 29 g

Key Lime Pie (sugar-free, almond flour crust)

Heritage note: Key lime pie tastes like a Florida vacation, tart, creamy, and chilled.

Ingredients (10 slices)

Crust

1 1/2 cups almond flour
3 tbsp powdered allulose
1/4 tsp kosher salt
5 tbsp melted butter

Filling

8 oz cream cheese, softened
1 cup plain Greek yogurt
3 large eggs
1/2 cup allulose
1/2 cup key lime juice (or regular lime juice)
1 tbsp lime zest
1 tsp vanilla extract

Topping (optional)

3/4 cup heavy whipping cream
2 tbsp powdered allulose

Directions

Heat oven to 350°F, grease a 9-inch pie dish.
Mix crust ingredients, press into the dish, then bake 10 minutes.
Beat cream cheese, Greek yogurt, eggs, allulose, lime juice, zest, and vanilla until smooth.
Pour into crust, then bake 20 to 25 minutes until just set.
Cool 30 minutes, then chill at least 4 hours.
Whip cream with powdered allulose, then dollop on slices if you want.

Macros (per slice, estimate, without whipped topping)

Calories: 220
Protein: 10 g
Net carbs: 5 g
Fat: 17 g

Chess Pie (sugar-free custard, cornmeal-free)

Heritage note: Chess pie is old-school pantry pie, sweet custard with a crackly top and buttery bite.

Ingredients (10 slices)

Crust

1 1/2 cups almond flour
3 tbsp powdered allulose
1/4 tsp kosher salt
5 tbsp melted butter
1 large egg

Filling

4 large eggs
1/2 cup allulose
1/2 cup melted butter
1/2 cup heavy cream
1 tbsp apple cider vinegar (classic tang)
1 tbsp vanilla extract
1/4 tsp kosher salt

Directions

Heat oven to 350°F, grease a 9-inch pie dish.
Mix crust ingredients, press in, then bake 10 minutes.
Whisk eggs, allulose, butter, cream, vinegar, vanilla, and salt until glossy.
Pour into crust, then bake 28 to 35 minutes until set with a slight jiggle.
Cool 1 hour, then chill 2 hours for clean slices.

Macros (per slice, estimate)

Calories: 290
Protein: 7 g
Net carbs: 3 g
Fat: 27 g

Sweet Potato Pie (portion control, sugar-free)

Heritage note: Sweet potato pie shows up at holidays, and many families guard their recipe like a secret.

Ingredients (10 slices)

Crust

1 1/2 cups almond flour
3 tbsp powdered allulose
1/4 tsp kosher salt
5 tbsp melted butter
1 large egg

Filling

1 1/2 cups mashed sweet potato (about 1 medium, keep it measured)
3 large eggs
1/2 cup allulose
1/2 cup evaporated milk (or heavy cream for lower carbs)
2 tbsp melted butter
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1/4 tsp kosher salt

Directions

Heat oven to 350°F, grease a 9-inch pie dish.
Mix crust ingredients, press in, then bake 10 minutes.
Whisk sweet potato, eggs, allulose, milk, butter, spices, vanilla, and salt until smooth.
Pour into crust, then bake 35 to 45 minutes until set.
Cool 1 hour, then chill 4 hours before serving.

Macros (per slice, estimate, using evaporated milk)

Calories: 230
Protein: 7 g
Net carbs: 8 g
Fat: 18 g

If you want the most “classic” taste with fewer carbs, keep the slice modest and add a protein-heavy meal earlier.

Caramel Cake (allulose caramel icing, higher protein where possible)

Heritage note: Southern caramel cake is all about the icing, warm caramel poured and spread until it sets.

Ingredients (12 slices)

Cake

2 1/2 cups almond flour
3/4 cup unflavored whey protein isolate
1/2 cup allulose
2 tsp baking powder
1/2 tsp kosher salt
5 large eggs
1/2 cup plain Greek yogurt
1/3 cup melted butter
2 tsp vanilla extract

Allulose caramel icing

1 cup allulose
6 tbsp butter
1/2 cup heavy cream
1/4 tsp kosher salt
1 tsp vanilla extract
2 tbsp cream cheese (helps prevent separation)

Directions

Heat oven to 350°F, grease two 8-inch round pans, then line bottoms.
Whisk almond flour, whey, allulose, baking powder, and salt.
Whisk eggs, Greek yogurt, butter, and vanilla.
Stir wet into dry, divide into pans, then bake 22 to 28 minutes.
Cool cakes completely before icing.
For caramel, melt allulose and butter in a saucepan over medium heat.
Once it bubbles, whisk in cream and salt, then simmer 3 to 5 minutes until it deepens slightly in color.
Remove from heat, whisk in vanilla and cream cheese until smooth.
Cool 10 to 15 minutes until spreadable, then ice the cake layers and top.

Macros (per slice, estimate)

Calories: 300
Protein: 13 g
Net carbs: 4 g
Fat: 25 g

Coca-Cola Cake (diet cola, sugar-free chocolate, low-carb flour)

Heritage note: Coca-Cola cake is a sheet-cake legend, with cola in the batter and a warm chocolate icing poured on top.

Ingredients (16 squares)

Cake

2 cups almond flour
1/2 cup unflavored whey protein isolate
1/2 cup allulose
1/2 cup unsweetened cocoa powder
2 tsp baking powder
1/2 tsp kosher salt
4 large eggs
1 cup diet cola
1/2 cup melted butter
1 cup sour cream (or plain Greek yogurt)
2 tsp vanilla extract

Warm chocolate icing

4 tbsp butter
1/2 cup heavy cream
1/2 cup allulose
1 cup sugar-free dark chocolate chips
1 tsp vanilla extract
Pinch of kosher salt

Directions

Heat oven to 350°F, grease a 9 x 13-inch baking dish.
Whisk almond flour, whey, allulose, cocoa, baking powder, and salt.
Whisk eggs, diet cola, butter, sour cream, and vanilla until smooth.
Stir wet into dry, then pour into the dish.
Bake 22 to 28 minutes until set in the center.
For icing, warm butter, cream, and allulose in a saucepan until steaming.
Remove from heat, add chocolate chips, then whisk until smooth.
Stir in vanilla and salt, then pour over warm cake.
Let icing set 20 to 30 minutes before slicing.

Macros (per square, estimate)

Calories: 190
Protein: 7 g
Net carbs: 4 g
Fat: 16 g

Enjoy!

These 50 high-protein, low-carb, sugar-free Southern classics prove you can keep the history, the comfort, and the big flavor.

For an easy start, pick 1 main (fried chicken or pulled pork), 1 side (collards or cauliflower mac), and 1 dessert (key lime pie or pecan pie), then build from there. As you cook, keep tasting and adjust salt, heat, vinegar, and smoke until it hits that true Southern balance. Save this post, then share a few favorites at the next potluck or family gathering so everyone can try the swaps. If you follow a medical diet or manage a condition, check with a clinician first, and remember the macros are estimates that change by brands and portions.

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