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

If you want comfort food that fits your goals, High-Protein/Low-Carb/Sugar Free Southern One Pot Recipes are hard to beat. They’re warm, bold, and practical, with everything cooking in one pot so dinner doesn’t turn into a sink full of dishes.

This list gives you 50 Southern-inspired one-pot meals that are high-protein, low-carb, and sugar-free, without tasting like “diet food.” Think Cajun and Creole spice, Lowcountry flavors, smoky ham notes, greens like collards and mustard greens, okra, peppers, and skillet-style cooking that feels right at home in a Dutch oven or cast-iron pot.

Here, “low-carb” means the focus stays on non-starchy veggies, smart swaps like cauliflower rice, and smaller portions of beans when they show up. You won’t see added sugar, and the recipes avoid the usual carb-heavy sides, while keeping the flavors rich and familiar.

Every recipe is written for real weeknights, with clear ingredients (exact amounts) and step-by-step directions you can follow without guesswork. When possible, each one includes a serving size and approximate macros, but they’re estimates that can change by brand and ingredient choice.

A quick safety note before you start: cook poultry to 165°F, and cook fish until it flakes easily and reaches about 145°F. Grab one pot, pick a flavor profile, and you’ll have a Southern-style dinner that’s filling, simple, and built around protein.

How to keep one-pot Southern meals high-protein, low-carb, and sugar-free

Southern one-pot cooking is already halfway to “easy mode.” You’ve got one pot, a short ingredient list, and big flavor from browning, spices, and a good simmer. The trick is keeping the comfort-food feel while skipping the usual carb-heavy fillers and sneaky sugars.

The good news is you don’t need weird ingredients or bland “diet” swaps. You just need the right staples, a few smart substitutes, and a cooking order that protects texture. Use the tips below across all the recipes in this post, whether you’re making gumbo-style bowls, skillet cabbage, shrimp and “grits,” or creamy chicken pots.

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Pantry and fridge staples that make these recipes easy

If your fridge and pantry are stocked with a few Southern-friendly basics, one-pot dinners become a mix-and-match routine. You’ll cook faster, waste less, and you won’t feel like you’re starting from scratch every night.

Start with proteins that stay juicy in a pot and taste great with Cajun, Creole, and smoky seasoning:

Chicken thighs: Hard to overcook, great for braises, cabbage pots, and creamy skillets.
Shrimp: Fast protein for “jambalaya” bowls, okra stews, and spicy tomato broths.
Turkey sausage: Adds smoky flavor quickly, check for no-sugar brands.
Lean ground beef: Works in chili-style pots, cabbage bowls, and skillet “taco” mixes.
Pork tenderloin: Lean but still tender, slice it for quick one-pot simmers.

For low-carb vegetables, keep a mix of “bulk veggies” and quick-cook add-ins. These give you volume and comfort without rice, grits, or potatoes:

Cauliflower rice: Best for jambalaya-style pots and skillet bowls.
Cabbage: A Southern workhorse, holds up in a long simmer.
Collards: Deep flavor, sturdy texture, perfect with smoked sausage notes.
Zucchini: Great for quick simmer meals, use it as noodles or chunks.

Category	Staple	Why it works in one pot	Best in these low-carb one-pot meals	Quick notes to keep it easy
Protein	Chicken thighs	Stay juicy, handle browning and long simmers	Braised cabbage pots, creamy chicken skillets, gumbo-style bowls	Brown first, then simmer; don’t rush the sear
Protein	Shrimp	Cooks fast, soaks up Cajun and Creole flavor	“Jambalaya” cauliflower bowls, okra stews, spicy tomato broths	Add at the end, 2 to 4 minutes tops
Protein	Turkey sausage (no-sugar)	Adds smoky depth without long cook time	Cabbage and sausage pots, collard bowls, tomato-based stews	Slice and brown early to flavor the whole pot
Protein	Lean ground beef	Quick, filling, and takes spices well	Chili-style pots, skillet “taco” cabbage bowls	Brown well, drain if needed, then season hard
Protein	Pork tenderloin	Lean but tender, cooks fast in slices	Quick simmer pots, peppery skillet bowls	Slice thin, sear, then finish in sauce
Low-carb veg (bulk)	Cauliflower rice	Acts like rice, keeps bowls hearty	Jambalaya-style pots, skillet bowls	Stir in after the sauce builds, don’t overcook
Low-carb veg (bulk)	Cabbage	Holds texture, turns silky with a simmer	Skillet cabbage, sausage pots, braised bowls	Salt early, cook down, then finish with spice
Low-carb veg (bulk)	Collards	Deep flavor, sturdy in longer cooks	Smoked-sausage style bowls, brothy pots	Strip stems, simmer longer, finish with acid
Low-carb veg (quick-cook)	Zucchini	Mild, fast, good as chunks or “noodles”	Quick simmer meals, creamy pots, light broths	Add late to keep it firm, salt after cooking

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Flavor builders are where sugar sneaks in, so choose them on purpose. These are the items that make one-pot food taste like it cooked all day:

Cajun seasoning without sugar: Many blends add sugar, so read the label.
Smoked paprika: Adds “pit-smoked” depth without sweet sauce.
Hot sauce with no sugar: Most are fine, but check anyway.
Worcestershire without sugar: Some brands add sweeteners.
Tomato paste: Thickens and boosts savory flavor, just check for added sugar.
Broth (chicken or beef): Use low-sodium so you control salt as it reduces.

To keep sauces thick and cozy without flour or cornstarch, a few go-to thickeners matter:

Xanthan gum: Use a tiny pinch, it thickens fast.
Cream cheese: Makes creamy skillet meals and “gravy” feel rich.
Okra: A classic natural thickener for gumbo-style pots.

And don’t fear fat. A little fat helps spices bloom and makes lean proteins taste satisfying:

Butter: Great for pan sauce, cauliflower “grits,” and finishing.
Olive oil: Solid daily choice for sautéing and searing.

One quick habit saves a lot of frustration: check labels for hidden sugar. The most common troublemakers are ketchup, BBQ sauce, spice blends, and canned goods (tomatoes, broth, even “seasoned” beans). If it says “added sugars,” “cane sugar,” “corn syrup,” or sweeteners you don’t want, swap brands or skip it.

Category	Flavor builder or thickener	Why it works in one-pot meals	What to check on the label	Quick use tip
Flavor builder	Cajun seasoning (no sugar)	Big, bold flavor fast, helps food taste slow-cooked	Added sugars, cane sugar, corn syrup	Add early so it toasts in the fat
Flavor builder	Smoked paprika	Adds smoky depth without sweet sauce	Added sugar in blends (rare, but check)	Stir in with onions or meat drippings
Flavor builder	Hot sauce (no sugar)	Bright heat and tang, boosts flavor without sweetness	Sugar, honey, syrups	Splash in near the end, taste as you go
Flavor builder	Worcestershire (no sugar)	Adds savory punch and depth	Molasses, sugar, sweeteners	Use a small amount, it’s strong
Flavor builder	Tomato paste	Thickens, deepens savory flavor	Added sugar in some brands	Brown it for 30 to 60 seconds before liquid
Flavor builder	Broth (low-sodium)	Builds body and flavor as it reduces	Added sugar in flavored broths	Reduce uncovered to concentrate
Thickener	Xanthan gum	Thickens fast without flour or cornstarch	Pure xanthan gum, no added fillers	Use a tiny pinch, whisk well
Thickener	Cream cheese	Makes sauces creamy and rich	Added sugar in flavored versions	Stir in off heat so it stays smooth
Thickener	Okra	Natural thickener for gumbo-style pots	Breading or seasoning mixes with sugar	Simmer until it softens and thickens
Fat (helps flavor)	Butter	Helps spices bloom, adds richness	Flavored butters that add sugar	Finish sauce with a small knob
Fat (helps flavor)	Olive oil	Reliable for sautéing and searing	Infused oils with added flavors	Use as the base for aromatics
Common hidden sugar spots	Ketchup, BBQ sauce, spice blends, canned goods (tomatoes, broth, seasoned beans)	These often add sweetness that stacks up fast	“Added sugars,” cane sugar, corn syrup, sweeteners you don’t want	Swap brands or skip the sweetened version

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Smart Southern swaps for rice, grits, flour, and sweet sauces

Most Southern comfort food starts with a starch base, then gets topped with something saucy. You can keep the same vibe, you just change the “base” and how you build thickness.

Here are the swaps you’ll see often in high-protein, low-carb, sugar-free one-pot recipes:

Cauliflower grits: Riced cauliflower cooked down with butter, cream, and cheese. It scratches the grits itch without the corn.
Hearts of palm or shirataki instead of pasta: They soak up sauce and keep bowls filling without the carb load.
Almond flour for dredging: Helps browning on chicken, pork, and fish without wheat flour.
Crushed pork rinds for crispy coatings: Gives that “fried” crunch when you pan-sear or bake.
Mashed cauliflower for “potato” texture: Great under stews or mixed into creamy pots.
Sugar-free sweeteners only when needed: Most of the time, you don’t need them. Let spices, onion, garlic, and smoke do the work.

If you want big Southern flavor without rice, flour, or sweet sauce, focus on a few moves that add depth fast:

Start with the “holy trinity” feel: Onion, bell pepper, and celery (or just onion and pepper if that’s what you have). Cook them until soft and fragrant, not just warmed.
Use smoke and heat: Smoked paprika, cayenne, black pepper, and a little hot sauce can replace the “sweet BBQ” effect.
Add acid at the end: A squeeze of lemon, a splash of vinegar, or a few pickled jalapeños wakes up a rich pot.
Choose one “umami anchor”: Worcestershire, tomato paste, or a bit of parmesan. Pick one, you don’t need all three.

A simple rule helps: if you remove a starchy base, you need a stronger sauce. Creamy, tomato-rich, peppery, or brothy with plenty of seasoning. That’s what keeps it feeling like comfort food, not “protein and vegetables in a bowl.”

Southern staple	Smart swap (low-carb, high-protein friendly)	How to use it in one-pot meals	What it gives you	Thickness and flavor tips
Rice	Riced cauliflower	Stir into gumbo-style pots, chicken and gravy bowls, or “dirty rice” mixes	Spoonable base, mild taste that takes seasoning well	Cook it down until dry, then add butter, cream, or cheese for body
Grits	Cauliflower grits (riced cauliflower, butter, cream, cheese)	Serve under shrimp, smothered meats, or saucy skillet chicken	Creamy comfort feel without corn	Let it simmer longer than you think, add cheese last for a thicker finish
Pasta	Hearts of palm noodles	Toss into chicken Alfredo-style pots or tomato cream skillets	Tender bite, good sauce grab	Rinse, drain well, simmer in sauce a few minutes so it soaks up flavor
Pasta	Shirataki noodles	Add to spicy sausage pots, Cajun-style broths, or creamy pans	Big volume, very low carbs	Rinse, dry-sauté first to cut smell, then add sauce for best texture
Wheat flour (dredge)	Almond flour	Dredge chicken, pork chops, fish, then pan-sear for browning	Light crust, good color without wheat	Season the dredge hard, finish with a splash of broth or cream to build a pan sauce
Breadcrumbs or flour coating	Crushed pork rinds	Coat cutlets, nuggets, or chops, then bake or pan-sear	“Fried” crunch without carbs	Press on firmly, use higher heat for crisping, add acid at the end to lift richness
Potatoes	Mashed cauliflower	Use under stews, mix into creamy chicken pots, or top casseroles	Smooth, comforting base	Drain well, mash with butter and cream, add garlic or cheddar for depth
Sweet BBQ sauce, sweet glazes	Go mostly sugar-free (use sweetener only if needed)	Build flavor with spices, onion, garlic, and smoke, then finish bright	Bold taste without a sugar hit	Use smoked paprika, cayenne, black pepper, and hot sauce for “BBQ” punch, finish with vinegar or lemon
Starch-based thickening	Reduce sauce and choose one “umami anchor”	Simmer longer, use tomato paste or a small hit of Worcestershire or parmesan	Thick, clingy sauce that feels like comfort food	Start with onion, bell pepper, celery until soft, pick one anchor, then add a splash of acid right before serving

One-pot workflow that prevents bland food and mushy textures

One-pot meals can go wrong in two ways: everything tastes flat, or everything turns soft. Both problems come from cooking order. A good workflow builds layers, then protects the ingredients that cook fast.

Use this basic method for most Southern-style one-pot recipes:

Sear the protein first: Pat it dry, season it, then brown it in oil or butter. Color equals flavor. Don’t crowd the pan or it steams.
Sauté aromatics: Onion, pepper, celery, garlic. Scrape up the browned bits as they cook.
Bloom spices: Add Cajun seasoning, paprika, thyme, pepper flakes, and stir for 30 to 60 seconds. You’re toasting the spices in fat so they smell bold, not dusty.
Deglaze: Add broth, tomatoes, or a splash of vinegar and scrape the pot. Those browned bits are your built-in sauce base.
Simmer and reduce: This is where flavor concentrates and tougher cuts get tender.
Add quick-cook items last: Shrimp, spinach, collards that are pre-cooked, and zucchini need less time. Add them near the end so they stay fresh and don’t disappear.

Your pot choice changes how fast liquid reduces and how tender things get:

Cast iron: Great browning, steady heat, but watch acidity with long tomato simmers (shorter cooks are fine). Best for skillet-style cabbage, sausage, and chicken.
Dutch oven: The all-purpose pick. Strong sear, even simmer, good for soups, gumbos, and braises.
Instant Pot: Great for tough cuts and fast beans, not ideal for reducing sauce unless you finish on sauté mode. Add delicate items (shrimp, zucchini) after pressure cooking.
Slow cooker: Best for hands-off meals, but it won’t brown on its own. Sear meat first in a skillet if you want deep flavor.

Low-carb add-ins change liquid needs, so adjust early instead of “fixing it later.”

Cauliflower rice releases water and doesn’t absorb broth like real rice. Use less liquid than you think, and simmer uncovered to reduce if needed.
Zucchini noodles throw off a lot of moisture. Add them at the end and cook briefly, or your pot turns watery and soft.
Cabbage and collards can handle longer cooks, but they still release liquid. Season near the end and taste again after simmering.

If a sauce looks thin, don’t panic. Simmer uncovered for a few minutes. If you need more help, whisk in a little cream cheese or use a tiny pinch of xanthan gum, then wait a minute before adding more.

Stage or choice	What to do	Why it prevents bland food or mushy texture	Timing notes
Sear the protein first	Pat dry, season, brown in oil or butter, don’t crowd the pot	Browning builds deep flavor, crowding steams and turns meat dull	Do this before any liquid goes in
Sauté aromatics	Cook onion, bell pepper, celery, then garlic, scrape browned bits	Aromatics add a strong base, scraping pulls flavor into the pot	After searing, before spices
Bloom spices	Stir Cajun seasoning, paprika, thyme, pepper flakes in fat for 30 to 60 seconds	Toasting wakes up spices so they taste bold, not dusty	Right after aromatics, before deglazing
Deglaze	Add broth, tomatoes, or a splash of vinegar, scrape the pot	Lifts browned bits into the sauce so it tastes rich	Add liquid once spices smell strong
Simmer and reduce	Simmer until flavors tighten and tougher cuts get tender	Reduction concentrates flavor, controlled simmer keeps texture	Keep heat steady, reduce uncovered if needed
Add quick-cook items last	Add shrimp, spinach, pre-cooked collards, zucchini near the end	Prevents overcooking, keeps bright flavor and firm bite	Add in the last few minutes
Cast iron (pot choice)	Use for strong browning and steady heat	Great crust and flavor, but long acidic simmers can be tricky	Fine for short tomato cooks, watch long ones
Dutch oven (pot choice)	Use for sear plus even simmer	Handles browning and slow cooking well, good texture control	Best all-around for soups, gumbos, braises
Instant Pot (pot choice)	Pressure cook tough cuts and beans, finish sauce on sauté mode	Fast tenderness, but sauce won’t reduce well under pressure	Add shrimp, zucchini, greens after pressure cooking
Slow cooker (pot choice)	Cook hands-off, sear meat in a skillet first	Slow heat can taste flat without browning	Brown first, then slow cook
Cauliflower rice (low-carb add-in)	Use less liquid, simmer uncovered if needed	It releases water and won’t absorb broth like rice	Add late, watch liquid early
Zucchini noodles (low-carb add-in)	Add at the end, cook briefly	They shed water fast and turn soft	Last step, 1 to 3 minutes
Cabbage and collards (low-carb add-in)	Let them cook longer, then season and re-taste near the end	They release liquid, late seasoning keeps flavor accurate	Adjust salt and spice after simmering
Sauce too thin (quick fix)	Simmer uncovered a few minutes	Evaporation thickens without changing flavor	Do this before adding thickeners
Sauce still thin (backup fix)	Whisk in a little cream cheese or a tiny pinch of xanthan gum, wait 1 minute	Adds body fast, waiting prevents over-thickening	Add a little, pause, then adjust

Macro basics, portions, and what “high-protein” looks like on a plate

“High-protein” can mean different things, so it helps to have simple targets. For many people, a high-protein one-pot dinner lands in a range like this (per serving):

Protein: about 30 to 50 grams
Net carbs: about 5 to 15 grams (higher if you use more onions, tomatoes, or small bean portions)
Added sugar: 0 grams (sugar-free doesn’t mean zero carbs, it means no added sugar)

Portioning matters as much as ingredients. A useful visual is building your bowl like a band: protein is the lead singer, non-starchy veg is the rhythm section, sauce and fat are the backup vocals. If protein is an afterthought, the macros won’t land where you want.

Easy ways to boost protein in one-pot Southern meals without adding carbs:

Stir in egg whites at the end of hot soup (like an egg drop effect).
Add extra shrimp to stews and skillet bowls (it cooks in minutes).
Use Greek yogurt off heat to make a creamy finish (tangy like buttermilk). Avoid boiling it.
Add collagen peptides to soups and broths (mix well so it dissolves).
Choose lean meats and don’t skimp on the portion size.

A final note on numbers: macros are always estimates. Brands vary, and cooking changes water content. If you track closely, weigh ingredients and calculate with your specific products. If you have medical needs or strict targets, check with a qualified pro for personal guidance.

Topic	Simple target or visual	Practical notes (one-pot Southern meals)
Protein (per serving)	30 to 50 g	Protein portion can’t be an afterthought if you want these macros.
Net carbs (per serving)	5 to 15 g	Can run higher with more onions, tomatoes, or small bean portions.
Added sugar (per serving)	0 g	Sugar-free means no added sugar, not zero carbs.
Bowl build (easy visual)	Protein = lead singer, non-starchy veg = rhythm section, sauce and fat = backup vocals	If protein stays small, the numbers won’t land right.
Boost protein without adding carbs	Egg whites stirred in at the end	Creates an egg-drop effect in hot soup, don’t boil hard.
Boost protein without adding carbs	Extra shrimp	Cooks fast, works in stews and skillet bowls.
Boost protein without adding carbs	Greek yogurt off heat	Makes a creamy finish, tangy like buttermilk, avoid boiling.
Boost protein without adding carbs	Collagen peptides	Mix well in soups and broths so it dissolves.
Boost protein without adding carbs	Lean meat, full portion	Choose lean cuts, don’t skimp on serving size.
Tracking reality check	Macros are estimates	Brands vary, cooking changes water content, weigh ingredients for tighter tracking.

The 50 best Southern-inspired one-pot recipes (high-protein, low-carb, sugar-free)

These recipes keep the comfort-food feel, just with smarter building blocks. You’ll still get smoky sausage, Cajun spice, slow-simmered onions, and rich broths, but without added sugar and without piling on rice, pasta, or potatoes. Each mini-recipe sticks to one pot (or one skillet) and uses simple swaps like cauliflower rice, almond flour, okra, and xanthan gum to keep things thick, hearty, and weeknight-friendly.

Iconic Southern one-pot meals made lighter (10 recipes)

Recipe: Shrimp and Grits (Cauliflower Grits)

Servings: 4
Ingredients:
1 tbsp butter
1 tbsp olive oil
1 lb large shrimp, peeled and deveined
1 tsp Cajun seasoning (no sugar)
1/2 tsp salt
3 cloves garlic, minced
1 tbsp lemon juice
12 oz riced cauliflower (fresh or frozen)
3/4 cup chicken broth
2 oz cream cheese
1/2 cup shredded sharp cheddar
2 tbsp chopped scallions
Directions:

Toss shrimp with Cajun seasoning and salt.
Heat butter and olive oil in a Dutch oven over medium-high heat.
Sear shrimp 1 to 2 minutes per side, then remove to a plate.
Add garlic and cook 30 seconds.
Stir in riced cauliflower and chicken broth.
Cover and simmer 6 to 8 minutes, stirring once, until soft.
Stir in cream cheese and cheddar until smooth.
Return shrimp to the pot and warm 1 minute.
Stir in lemon juice and top with scallions.

Approximate macros (per serving): 420 calories, 38 g protein, 7 g net carbs, 26 g fat
Carb swap: cauliflower grits instead of corn grits

Recipe: Red Beans and Rice (Cauliflower Rice, Smaller Beans)

Servings: 6
Ingredients:
1 tbsp olive oil
8 oz andouille sausage, sliced (check no sugar)
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
1 1/2 tsp Cajun seasoning (no sugar)
1/2 tsp dried thyme
2 bay leaves
1 (15 oz) can red kidney beans, drained and rinsed
1 lb cooked chicken breast, chopped (or leftover roast chicken)
2 1/2 cups chicken broth
1 tbsp hot sauce (no sugar), optional
4 cups cauliflower rice
Salt and black pepper, to taste
Directions:

Heat olive oil in a Dutch oven over medium-high heat.
Brown sausage 3 to 4 minutes, then keep it in the pot.
Add onion, bell pepper, and celery, cook 5 minutes.
Add garlic, Cajun seasoning, thyme, and bay leaves, stir 30 seconds.
Add beans, chicken, broth, and hot sauce.
Simmer uncovered 15 minutes, stirring often.
Stir in cauliflower rice and simmer 5 minutes.
Remove bay leaves, then season with salt and black pepper.

Approximate macros (per serving): 360 calories, 32 g protein, 11 g net carbs, 20 g fat
Carb saver: smaller bean portion plus cauliflower rice

Recipe: Chicken Bog (Low-Carb “Bog” with Cauliflower Rice)

Servings: 5
Ingredients:
1 tbsp avocado oil (or olive oil)
1 1/2 lb boneless, skinless chicken thighs
1 tsp salt
1 tsp black pepper
8 oz smoked sausage, sliced (no sugar)
1 medium onion, diced
2 celery ribs, diced
3 cloves garlic, minced
4 cups chicken broth
1 tsp dried thyme
1/2 tsp smoked paprika
5 cups cauliflower rice
2 tbsp chopped parsley
Directions:

Heat oil in a Dutch oven over medium-high heat.
Season chicken with salt and pepper.
Brown chicken 3 minutes per side, then remove.
Brown sausage 2 minutes in the same pot.
Add onion and celery, cook 5 minutes.
Add garlic, thyme, and smoked paprika, stir 30 seconds.
Add broth and chicken, bring to a simmer.
Cover and simmer 15 minutes, until chicken is cooked through.
Remove chicken, chop it, then return it to the pot.
Stir in cauliflower rice and cook 5 minutes uncovered.
Stir in parsley and serve.

Approximate macros (per serving): 430 calories, 36 g protein, 8 g net carbs, 27 g fat
Carb swap: cauliflower rice instead of white rice

Recipe: Chicken and Dumplings (Almond Flour Dumplings)

Servings: 6
Ingredients:
2 tbsp butter
1 medium onion, diced
2 carrots, sliced
2 celery ribs, sliced
3 cloves garlic, minced
6 cups chicken broth
1 1/2 lb shredded cooked chicken
1 tsp dried thyme
1/2 tsp black pepper
1/2 tsp salt (plus more to taste)
1/3 cup heavy cream
1 tsp xanthan gum
1 cup almond flour
1 tsp baking powder
1/2 tsp garlic powder
1/4 tsp salt
1 large egg
1/3 cup unsweetened almond milk
2 tbsp chopped parsley
Directions:

Melt butter in a Dutch oven over medium heat.
Add onion, carrots, and celery, cook 6 minutes.
Add garlic and cook 30 seconds.
Add broth, chicken, thyme, pepper, and salt, bring to a gentle simmer.
Stir in heavy cream.
Whisk xanthan gum into the simmering broth and cook 2 minutes.
In a bowl, mix almond flour, baking powder, garlic powder, and salt.
Add egg and almond milk, stir into a thick batter.
Drop batter by tablespoon into the simmering soup.
Cover and simmer 10 minutes, until dumplings are set.
Sprinkle parsley and serve.

Approximate macros (per serving): 380 calories, 32 g protein, 7 g net carbs, 24 g fat
Carb swap: almond flour dumplings instead of biscuits

Recipe: Low Country Boil (More Sausage and Veg, Fewer Potatoes)

Servings: 6
Ingredients:
8 cups water
1 tbsp Old Bay-style seasoning (no sugar)
1 lemon, halved
1 lb smoked sausage, cut into chunks (no sugar)
1 lb large shrimp, peeled and deveined
2 ears corn, each cut into 3 pieces (optional, higher carbs)
12 oz baby potatoes, halved (reduced amount)
1 lb green beans, trimmed
2 tbsp butter
2 cloves garlic, minced
2 tbsp chopped parsley
Directions:

Bring water, seasoning, and lemon to a boil in a large pot.
Add potatoes and cook 8 minutes.
Add sausage and green beans, cook 6 minutes.
Add corn (if using) and cook 3 minutes.
Turn off heat, add shrimp, and cover 3 minutes.
Drain, then return everything to the pot.
Stir in butter and garlic until melted.
Top with parsley and serve.

Approximate macros (per serving, with potatoes, without corn): 420 calories, 33 g protein, 14 g net carbs, 26 g fat
Carb saver: reduced potatoes, extra sausage and green beans

Recipe: Crawfish Étouffée (No Flour Roux, Okra and Xanthan)

Servings: 4
Ingredients:
2 tbsp butter
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
2 tbsp tomato paste (no sugar)
1 1/2 cups seafood stock (or chicken broth)
8 oz sliced okra (fresh or frozen)
1 lb crawfish tails (or shrimp)
1 tsp Cajun seasoning (no sugar)
1/2 tsp smoked paprika
1 tsp Worcestershire (no sugar), optional
1/2 tsp xanthan gum
3 cups cauliflower rice, warmed
Salt and black pepper, to taste
2 tbsp sliced scallions
Directions:

Melt butter in a Dutch oven over medium heat.
Add onion, bell pepper, and celery, cook 7 minutes.
Add garlic and cook 30 seconds.
Stir in tomato paste and cook 1 minute.
Add stock and okra, simmer 8 minutes.
Add crawfish, Cajun seasoning, paprika, and Worcestershire.
Simmer 3 to 4 minutes, until hot.
Sprinkle xanthan gum while stirring, then simmer 1 minute.
Taste and season, then serve over cauliflower rice with scallions.

Approximate macros (per serving, with cauliflower rice): 320 calories, 34 g protein, 9 g net carbs, 16 g fat
Carb saver: okra thickening plus cauliflower rice

Recipe: Jambalaya (Cauliflower Rice)

Servings: 6
Ingredients:
1 tbsp olive oil
12 oz andouille sausage, sliced (no sugar)
1 lb boneless, skinless chicken thighs, chopped
1 tsp salt
1/2 tsp black pepper
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes (no sugar)
2 tbsp tomato paste
1 1/2 cups chicken broth
2 tsp Cajun seasoning (no sugar)
1 tsp dried oregano
2 bay leaves
1 lb shrimp, peeled and deveined
6 cups cauliflower rice
2 tbsp chopped parsley
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown sausage 3 minutes, then remove to a plate.
Add chicken, season with salt and pepper, brown 4 minutes.
Add onion, bell pepper, and celery, cook 5 minutes.
Add garlic and cook 30 seconds.
Add diced tomatoes, tomato paste, broth, Cajun seasoning, oregano, and bay leaves.
Simmer uncovered 12 minutes, stirring occasionally.
Stir in shrimp and cauliflower rice.
Cook 5 minutes, until shrimp is pink and rice is tender.
Stir in sausage, remove bay leaves, top with parsley.

Approximate macros (per serving): 390 calories, 34 g protein, 10 g net carbs, 23 g fat
Carb swap: cauliflower rice instead of white rice

Recipe: Brunswick Stew (No Added Sugar, Leaner Meat)

Servings: 6
Ingredients:
1 tbsp olive oil
1 lb lean ground turkey (93% lean)
1 tsp salt
1 tsp smoked paprika
1/2 tsp black pepper
1 medium onion, diced
2 cloves garlic, minced
1 (14.5 oz) can crushed tomatoes (no sugar)
2 cups chicken broth
1 tbsp apple cider vinegar
1 tbsp Worcestershire (no sugar)
1 tsp hot sauce (no sugar), optional
1 1/2 cups frozen okra
1 1/2 cups shredded cabbage
1/2 cup corn (optional, higher carbs)
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown turkey with salt, paprika, and pepper, about 6 minutes.
Add onion and cook 4 minutes.
Add garlic and cook 30 seconds.
Add tomatoes, broth, vinegar, Worcestershire, and hot sauce.
Simmer uncovered 15 minutes.
Add okra and cabbage (and corn if using).
Simmer 10 minutes, until thick and tender.

Approximate macros (per serving, without corn): 290 calories, 28 g protein, 10 g net carbs, 14 g fat
Carb saver: more cabbage and okra, no sweet BBQ-style sauce

Recipe: Hoppin’ John (Smaller Peas, Cauliflower Rice)

Servings: 6
Ingredients:
1 tbsp olive oil
8 oz smoked turkey sausage, sliced (no sugar)
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
1 tsp dried thyme
1/2 tsp smoked paprika
2 cups chicken broth
1 (15 oz) can black-eyed peas, drained and rinsed
6 cups cauliflower rice
2 tbsp apple cider vinegar
Salt and black pepper, to taste
2 tbsp chopped scallions
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown sausage 3 minutes.
Add onion, bell pepper, and celery, cook 6 minutes.
Add garlic, thyme, and paprika, stir 30 seconds.
Add broth and black-eyed peas, simmer 10 minutes.
Stir in cauliflower rice and cook 5 minutes.
Stir in vinegar, then season to taste.
Top with scallions and serve.

Approximate macros (per serving): 270 calories, 17 g protein, 12 g net carbs, 16 g fat
Carb saver: reduced peas, cauliflower rice base

Recipe: Country Captain (Tomato-Forward Curry, No Sugar)

Servings: 6
Ingredients:
1 tbsp avocado oil
2 lb bone-in chicken thighs (or boneless thighs)
1 tsp salt
1/2 tsp black pepper
1 medium onion, sliced
1 green bell pepper, sliced
3 cloves garlic, minced
2 tbsp curry powder (check no sugar)
1 tsp ground ginger
1 (14.5 oz) can diced tomatoes (no sugar)
2 tbsp tomato paste
1/2 cup chicken broth
1/4 cup unsweetened coconut milk
1/4 cup sliced almonds
4 cups cauliflower rice, to serve
Directions:

Heat oil in a Dutch oven over medium-high heat.
Season chicken with salt and pepper, then brown 4 minutes per side.
Remove chicken to a plate.
Add onion and bell pepper, cook 6 minutes.
Add garlic, curry powder, and ginger, stir 30 seconds.
Add tomatoes, tomato paste, broth, and coconut milk, stir smooth.
Return chicken to the pot and simmer covered 25 minutes.
Uncover and simmer 5 minutes to thicken.
Top with almonds and serve over cauliflower rice.

Approximate macros (per serving, without cauliflower rice): 410 calories, 33 g protein, 8 g net carbs, 27 g fat
Carb saver: tomato-forward sauce, cauliflower rice instead of pilaf

Skillet and stove-top suppers for fast weeknights (15 recipes)

Recipe: Smothered Pork Chops (Xanthan-Thickened Gravy)

Servings: 4
Ingredients:
4 boneless pork chops (about 6 oz each)
1 tsp salt
1/2 tsp black pepper
1 tsp garlic powder
1 tbsp olive oil
2 tbsp butter
8 oz sliced mushrooms
1 medium onion, sliced
2 cups chicken broth
1 tsp Worcestershire (no sugar)
1/2 tsp xanthan gum
2 tbsp chopped parsley
Directions (12-inch skillet):

Season pork chops with salt, pepper, and garlic powder.
Heat olive oil in a 12-inch skillet over medium-high heat.
Sear chops 3 to 4 minutes per side, then remove.
Add butter, mushrooms, and onion, cook 6 minutes.
Add broth and Worcestershire, bring to a simmer.
Whisk in xanthan gum and simmer 2 minutes.
Return pork chops to the skillet and simmer 5 minutes.
Top with parsley and serve.

Approximate macros (per serving): 360 calories, 38 g protein, 6 g net carbs, 19 g fat

Recipe: Southern Fried Chicken Livers (Almond Flour Coating)

Servings: 4
Ingredients:
1 lb chicken livers, trimmed and patted dry
1 tsp salt
1/2 tsp black pepper
1 tsp smoked paprika
1/2 tsp cayenne (optional)
3/4 cup almond flour
1/2 cup grated Parmesan
3 tbsp avocado oil (or lard)
2 tbsp butter
1/4 cup chopped scallions
Directions (12-inch skillet):

Season livers with salt, pepper, paprika, and cayenne.
Mix almond flour and Parmesan in a shallow bowl.
Dredge livers in the coating.
Heat oil and butter in a 12-inch skillet over medium-high heat.
Fry livers 2 to 3 minutes per side, until browned and just cooked.
Rest 3 minutes, then top with scallions.

Approximate macros (per serving): 430 calories, 30 g protein, 6 g net carbs, 31 g fat

Recipe: Cheesy Sausage and “Rice” Skillet (Cauliflower Rice)

Servings: 5
Ingredients:
1 tbsp olive oil
1 lb smoked sausage, sliced (no sugar)
1 medium onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 tsp Cajun seasoning (no sugar)
1 (10 oz) can diced tomatoes with green chiles (no sugar)
5 cups cauliflower rice
1/3 cup heavy cream
1 1/2 cups shredded cheddar
Salt and black pepper, to taste
Directions (12-inch skillet):

Heat oil in a 12-inch skillet over medium-high heat.
Brown sausage 4 minutes.
Add onion and bell pepper, cook 5 minutes.
Add garlic and Cajun seasoning, stir 30 seconds.
Stir in tomatoes and cauliflower rice.
Cook 6 to 8 minutes, stirring, until moisture cooks off.
Stir in heavy cream and cheddar until melted.
Season to taste and serve.

Approximate macros (per serving): 470 calories, 20 g protein, 10 g net carbs, 38 g fat

Recipe: Dirty “Quinoa” (or Rice) Skillet (Low-Carb First)

Servings: 5
Ingredients:
1 tbsp olive oil
1 lb lean ground turkey
8 oz chicken livers, finely chopped (optional but classic)
1 tsp salt
1/2 tsp black pepper
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
2 tsp Cajun seasoning (no sugar)
1/2 tsp dried thyme
4 cups cauliflower rice (default)
1/2 cup chicken broth
2 tbsp chopped parsley
Directions (12-inch skillet):

Heat oil in a 12-inch skillet over medium-high heat.
Brown turkey (and chopped livers if using) with salt and pepper, 6 minutes.
Add onion, bell pepper, and celery, cook 6 minutes.
Add garlic, Cajun seasoning, and thyme, stir 30 seconds.
Add cauliflower rice and broth, cook 6 minutes uncovered.
Stir in parsley and serve.

Approximate macros (per serving, low-carb version): 320 calories, 30 g protein, 8 g net carbs, 18 g fat
Higher-carb option: swap cauliflower rice for 1 1/2 cups cooked quinoa (adds carbs and calories).

Recipe: Skillet Pork Chops with Apples and Onions (Small Apple, No Sugar)

Servings: 4
Ingredients:
4 boneless pork chops (about 6 oz each)
1 tsp salt
1/2 tsp black pepper
1 tbsp olive oil
2 tbsp butter
1 small apple, thinly sliced (about 3/4 cup)
1 large onion, thinly sliced
1 tsp dried sage
1/2 cup chicken broth
1 tbsp apple cider vinegar
Directions (12-inch skillet):

Season pork chops with salt and pepper.
Heat oil in a 12-inch skillet over medium-high heat.
Sear chops 3 to 4 minutes per side, then remove.
Add butter, apple, and onion, cook 8 minutes.
Add sage, broth, and vinegar, simmer 2 minutes.
Return chops to the skillet and simmer 4 minutes.

Approximate macros (per serving): 380 calories, 36 g protein, 10 g net carbs, 21 g fat

Recipe: Creamy Smoked Sausage “Pasta” (Hearts of Palm or Shirataki)

Servings: 4
Ingredients:
1 tbsp olive oil
12 oz smoked sausage, sliced (no sugar)
1 medium onion, diced
3 cloves garlic, minced
1 tsp smoked paprika
1/2 tsp black pepper
1 cup chicken broth
3/4 cup heavy cream
2 oz cream cheese
1/2 cup grated Parmesan
1 (14 oz) can hearts of palm noodles, drained (or 2 packs shirataki, rinsed and dried)
Salt, to taste
Directions (12-inch skillet):

Heat oil in a 12-inch skillet over medium-high heat.
Brown sausage 4 minutes.
Add onion and cook 4 minutes.
Add garlic, paprika, and pepper, stir 30 seconds.
Add broth, cream, and cream cheese, stir until smooth.
Stir in Parmesan and simmer 3 minutes.
Add noodles and cook 2 to 3 minutes to heat through.
Salt to taste and serve.

Approximate macros (per serving): 540 calories, 19 g protein, 8 g net carbs, 48 g fat

Recipe: Cajun Pecan Catfish (Pecan Crust)

Servings: 4
Ingredients:
4 catfish fillets (about 6 oz each)
1 tsp salt
1 tsp Cajun seasoning (no sugar)
1/2 cup finely chopped pecans
1/4 cup grated Parmesan
1 egg, beaten
2 tbsp avocado oil
1 tbsp butter
1 lemon, cut into wedges
Directions (10 to 12-inch skillet):

Season catfish with salt and Cajun seasoning.
Mix pecans and Parmesan in a shallow bowl.
Dip fillets in beaten egg, then press into pecan mixture.
Heat oil and butter in a skillet over medium heat.
Cook fish 3 to 4 minutes per side, until it flakes easily.
Serve with lemon wedges.

Approximate macros (per serving): 450 calories, 37 g protein, 4 g net carbs, 31 g fat

Recipe: Stovetop “Mac” and Cheese (Protein Pasta or Cauliflower)

Servings: 4
Ingredients:
12 oz cooked protein pasta (low-carb brand), drained (or 5 cups cauliflower florets, steamed)
2 tbsp butter
2 oz cream cheese
1/2 cup heavy cream
1 tsp Dijon mustard
1/2 tsp garlic powder
2 cups shredded sharp cheddar
Salt and black pepper, to taste
Directions (10-inch pot or deep skillet):

Melt butter over low heat.
Stir in cream cheese, cream, mustard, and garlic powder until smooth.
Stir in cheddar until melted.
Add cooked pasta (or steamed cauliflower) and stir to coat.
Season to taste and serve.

Approximate macros (per serving, using cauliflower): 420 calories, 16 g protein, 8 g net carbs, 36 g fat

Recipe: Beef Tamale Pie (Cauliflower Mash Topping)

Servings: 6
Ingredients:
1 tbsp olive oil
1 1/2 lb lean ground beef
1 tsp salt
1 tsp chili powder
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp oregano
1 (10 oz) can diced tomatoes with green chiles (no sugar)
1/2 cup beef broth
1 cup shredded cheddar
4 cups cauliflower florets
2 tbsp butter
1/3 cup sour cream
Directions (12-inch oven-safe skillet):

Steam cauliflower until very tender, about 10 minutes, then mash with butter and sour cream.
Heat olive oil in a 12-inch oven-safe skillet over medium-high heat.
Brown beef with salt and spices, 7 minutes.
Stir in tomatoes and broth, simmer 5 minutes.
Sprinkle cheddar over the beef.
Spread cauliflower mash on top.
Cover and cook on low 5 minutes, until hot and melty.

Approximate macros (per serving): 420 calories, 30 g protein, 8 g net carbs, 30 g fat

Recipe: Blackened Fish Tacos (Lettuce Wraps)

Servings: 4
Ingredients:
1 lb firm white fish (tilapia, cod, or catfish)
1 tbsp olive oil
2 tsp blackening seasoning (no sugar)
1/2 tsp salt
8 large romaine leaves (or butter lettuce cups)
1 cup shredded cabbage
1/2 cup diced tomatoes
1/3 cup mayo (sugar-free)
1 tbsp hot sauce (no sugar)
1 tbsp lime juice
Directions (12-inch skillet):

Pat fish dry, then rub with oil, seasoning, and salt.
Heat skillet over medium-high heat.
Cook fish 3 to 4 minutes per side, then flake into chunks.
Mix mayo, hot sauce, and lime juice.
Fill lettuce leaves with fish, cabbage, and tomatoes.
Drizzle with sauce and serve.

Approximate macros (per serving): 320 calories, 30 g protein, 6 g net carbs, 19 g fat

Recipe: Fried Green Tomatoes with Remoulade (Almond Flour Dredge)

Servings: 4
Ingredients:
2 firm green tomatoes, sliced (about 12 slices)
1 tsp salt
1/2 tsp black pepper
1/2 cup almond flour
1/2 cup grated Parmesan
2 eggs, beaten
3 tbsp avocado oil
1/2 cup mayo (sugar-free)
1 tsp Dijon mustard
1 tbsp lemon juice
1 tsp hot sauce (no sugar)
1 tsp smoked paprika
Directions (12-inch skillet):

Season tomato slices with salt and pepper.
Mix almond flour and Parmesan in a shallow bowl.
Dip slices in egg, then dredge in almond mixture.
Heat oil in a 12-inch skillet over medium heat.
Fry 2 to 3 minutes per side, then drain on a plate.
Mix mayo, mustard, lemon juice, hot sauce, and paprika.
Serve tomatoes with remoulade.

Approximate macros (per serving): 390 calories, 13 g protein, 10 g net carbs, 32 g fat

Recipe: Sausage and Vegetable Skillet

Servings: 5
Ingredients:
1 tbsp olive oil
1 lb smoked sausage, sliced (no sugar)
1 medium onion, sliced
1 red bell pepper, sliced
1 zucchini, sliced
8 oz mushrooms, sliced
2 cloves garlic, minced
1 tsp Italian seasoning
1/2 tsp crushed red pepper, optional
Salt and black pepper, to taste
2 tbsp grated Parmesan
Directions (12-inch skillet):

Heat oil in a 12-inch skillet over medium-high heat.
Brown sausage 4 minutes.
Add onion and bell pepper, cook 5 minutes.
Add zucchini and mushrooms, cook 6 minutes.
Add garlic and seasonings, cook 1 minute.
Taste, season, and top with Parmesan.

Approximate macros (per serving): 360 calories, 16 g protein, 9 g net carbs, 28 g fat

Recipe: Southern Squash Casserole Skillet (Pork Rind Crumbs)

Servings: 6
Ingredients:
2 tbsp butter
1 medium onion, diced
2 lb yellow squash, sliced
1 tsp salt
1/2 tsp black pepper
1 tsp garlic powder
2 large eggs, beaten
1/2 cup sour cream
1 1/2 cups shredded cheddar
1/2 cup crushed pork rinds
Directions (12-inch skillet):

Melt butter in a 12-inch skillet over medium heat.
Add onion and cook 3 minutes.
Add squash, salt, pepper, and garlic powder, cook 10 minutes.
Reduce heat to low.
Stir in eggs, sour cream, and cheddar until combined.
Sprinkle pork rind crumbs on top.
Cover and cook 6 minutes, until set.

Approximate macros (per serving): 260 calories, 12 g protein, 7 g net carbs, 20 g fat

Recipe: Corn Pudding (Low-Carb, Higher-Carb Option Noted)

Servings: 6
Ingredients:
1 cup corn kernels (reduced amount)
4 large eggs
1/2 cup heavy cream
2 tbsp melted butter
1 cup shredded cheddar
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp baking powder
Directions (10-inch oven-safe skillet):

Heat skillet over medium-low and grease lightly.
Whisk eggs, cream, and butter in a bowl.
Stir in corn, cheddar, salt, pepper, and baking powder.
Pour into the skillet and cover.
Cook on low 18 to 22 minutes, until set in the center.

Approximate macros (per serving): 260 calories, 12 g protein, 8 g net carbs, 21 g fat
Higher-carb note: using 2 cups corn raises net carbs per serving.

Recipe: Tomato, Cheddar, and Bacon Pie (Almond Flour Crust or Crustless)

Servings: 6
Ingredients:
6 slices bacon, chopped
2 cups cherry tomatoes, halved
1 tsp salt
1/2 tsp black pepper
1/2 cup almond flour
3 tbsp melted butter
1 large egg
1 1/2 cups shredded cheddar
1/2 cup mayo (sugar-free)
1 tbsp chopped basil (or parsley)
Directions (10-inch skillet):

Cook bacon in a 10-inch skillet over medium heat, then remove bacon to a plate.
Salt tomatoes and let them sit 10 minutes, then blot dry.
Mix almond flour, melted butter, and egg, then press into the skillet as a thin crust (or skip for crustless).
Cook crust on low 4 minutes, then turn off heat.
Layer tomatoes and bacon in the skillet.
Mix cheddar and mayo, then spread on top.
Cover and cook on low 12 to 15 minutes, until hot and melty.
Top with basil and serve.

Approximate macros (per serving): 390 calories, 14 g protein, 7 g net carbs, 34 g fat

Slow cooker and Instant Pot classics that do the work for you (15 recipes)

Recipe: Mississippi Pot Roast (Check Pepperoncini for Sugar)

Servings: 8
Ingredients:
3 to 4 lb chuck roast
1 tsp salt
1 tsp black pepper
1 tbsp avocado oil
1 packet ranch seasoning (no sugar, or make your own)
1 packet au jus mix (check label)
8 pepperoncini peppers (check label for added sugar)
1/4 cup pepperoncini brine
4 tbsp butter
Directions:

Season roast with salt and pepper.
Sear roast in oil in a skillet, 3 minutes per side (optional but adds flavor).
Place roast in slow cooker and add ranch seasoning and au jus mix.
Add pepperoncini, brine, and butter on top.
Cook on LOW 8 to 9 hours or HIGH 5 to 6 hours.
Shred and stir juices back into the meat.

Approximate macros (per serving): 430 calories, 42 g protein, 2 g net carbs, 29 g fat

Recipe: Slow-Cooker Collard Greens with Ham Hocks

Servings: 8
Ingredients:
2 lb collard greens, chopped
1 large smoked ham hock
1 medium onion, sliced
3 cloves garlic, minced
4 cups chicken broth
1 tbsp apple cider vinegar
1 tsp crushed red pepper, optional
Salt and black pepper, to taste
Directions:

Add collards, ham hock, onion, garlic, broth, vinegar, and red pepper to slow cooker.
Cook on LOW 7 to 8 hours or HIGH 4 to 5 hours.
Remove ham hock, shred meat, and return meat to the pot.
Season to taste and serve.

Approximate macros (per serving): 130 calories, 10 g protein, 6 g net carbs, 7 g fat

Recipe: Cola Pot Roast (Sugar-Free Cola or Black Tea Swap)

Servings: 8
Ingredients:
3 to 4 lb chuck roast
1 tsp salt
1 tsp black pepper
1 tbsp avocado oil
1 medium onion, sliced
2 cups sugar-free cola (or 2 cups strong brewed black tea)
2 tbsp tomato paste (no sugar)
2 tbsp apple cider vinegar
1 tsp garlic powder
Directions:

Season roast with salt and pepper.
Sear roast in oil, 3 minutes per side (optional).
Add onion to slow cooker, then place roast on top.
Whisk cola (or tea) with tomato paste, vinegar, and garlic powder.
Pour mixture over roast.
Cook on LOW 8 hours or HIGH 5 hours.
Slice or shred and spoon sauce over the meat.

Approximate macros (per serving): 390 calories, 40 g protein, 4 g net carbs, 24 g fat

Recipe: Instant Pot White Chicken Chili (Limited Beans, Extra Veg)

Servings: 6
Ingredients:
1 1/2 lb boneless, skinless chicken thighs
1 tsp salt
1 tsp ground cumin
1 tsp dried oregano
1 (4 oz) can diced green chiles
1 small onion, diced
3 cloves garlic, minced
4 cups chicken broth
1 (15 oz) can white beans, drained and rinsed (use half)
1 1/2 cups cauliflower rice
4 oz cream cheese
1/2 cup shredded Monterey Jack
1 tbsp lime juice
Cilantro, optional
Directions (Instant Pot):

Add chicken, salt, cumin, oregano, chiles, onion, garlic, and broth.
Stir in 1/2 can white beans.
Pressure cook 10 minutes, then natural release 10 minutes, then quick release.
Remove chicken and shred, then return it to the pot.
Press sauté, then stir in cauliflower rice and cook 3 minutes.
Stir in cream cheese and Monterey Jack until smooth.
Stir in lime juice and top with cilantro.

Approximate macros (per serving): 390 calories, 36 g protein, 12 g net carbs, 22 g fat

Recipe: Slow Cooker Venison Stew (Turnips or Radishes, No Potatoes)

Servings: 8
Ingredients:
2 lb venison stew meat
1 tsp salt
1 tsp black pepper
2 tbsp olive oil (for searing, optional)
1 medium onion, chopped
3 carrots, chopped
2 cups turnips or radishes, chopped
2 celery ribs, chopped
3 cloves garlic, minced
4 cups beef broth
2 tbsp tomato paste (no sugar)
1 tsp dried thyme
2 bay leaves
Directions:

Season venison with salt and pepper.
Sear in oil until browned (optional).
Add all ingredients to slow cooker and stir.
Cook on LOW 8 to 9 hours or HIGH 5 to 6 hours.
Remove bay leaves, taste, and season.

Approximate macros (per serving): 260 calories, 34 g protein, 8 g net carbs, 9 g fat

Recipe: Instant Pot Ribs (No-Sugar Dry Rub, Sugar-Free Glaze Option)

Servings: 6
Ingredients:
3 lb pork baby back ribs
2 tsp salt
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp black pepper
1/2 tsp cayenne, optional
1 cup chicken broth
1/2 cup sugar-free BBQ sauce (optional)
Directions (Instant Pot):

Mix salt, paprika, garlic powder, onion powder, pepper, and cayenne.
Rub seasoning all over ribs.
Add broth to Instant Pot, then add trivet.
Coil ribs on the trivet.
Pressure cook 25 minutes, then natural release 10 minutes, then quick release.
Brush with sugar-free BBQ sauce (optional).
Crisp under broiler 3 to 5 minutes (optional).

Approximate macros (per serving, no sauce): 520 calories, 42 g protein, 1 g net carbs, 38 g fat

Recipe: Slow-Cooker Pulled Pork (Sugar-Free BBQ Sauce)

Servings: 10
Ingredients:
4 lb pork shoulder
2 tsp salt
1 tsp black pepper
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1/2 cup chicken broth
3/4 cup sugar-free BBQ sauce
2 tbsp apple cider vinegar
Directions:

Rub pork with salt, pepper, paprika, garlic powder, and onion powder.
Add broth to slow cooker, then add pork.
Cook on LOW 8 to 10 hours or HIGH 6 hours.
Shred pork and discard excess fat.
Stir in BBQ sauce and vinegar.

Approximate macros (per serving): 360 calories, 34 g protein, 4 g net carbs, 22 g fat

Recipe: Cowboy Beans (Reduced Beans, More Meat, No Brown Sugar)

Servings: 8
Ingredients:
1 lb ground beef
8 oz bacon, chopped
1 medium onion, diced
2 cloves garlic, minced
1 (15 oz) can pinto beans, drained and rinsed
1 (15 oz) can black beans, drained and rinsed
1 (14.5 oz) can crushed tomatoes (no sugar)
2 tbsp tomato paste
1 tbsp yellow mustard
1 tsp chili powder
1 tsp smoked paprika
Salt and black pepper, to taste
Directions:

Brown bacon in a skillet, then transfer bacon and drippings to slow cooker.
Brown ground beef and onion, 8 minutes, then transfer to slow cooker.
Add garlic, beans, crushed tomatoes, tomato paste, mustard, and spices.
Cook on LOW 6 to 7 hours or HIGH 3 to 4 hours.
Season to taste and serve.

Approximate macros (per serving): 360 calories, 23 g protein, 18 g net carbs, 22 g fat

Recipe: Pressure-Cooker Cajun Pork and “Rice” (Cauliflower Rice)

Servings: 6
Ingredients:
2 lb pork shoulder, cut into 2-inch chunks
1 tsp salt
1 tsp black pepper
1 tbsp olive oil
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
2 tsp Cajun seasoning (no sugar)
1 (14.5 oz) can diced tomatoes (no sugar)
1 cup chicken broth
6 cups cauliflower rice
Directions (Instant Pot):

Season pork with salt and pepper.
Sauté pork in oil in batches until browned.
Add onion, bell pepper, celery, and garlic, cook 3 minutes.
Add Cajun seasoning, tomatoes, and broth, stir.
Pressure cook 35 minutes, then natural release 10 minutes, then quick release.
Press sauté and stir in cauliflower rice.
Cook 5 minutes uncovered, stirring, then serve.

Approximate macros (per serving): 430 calories, 36 g protein, 9 g net carbs, 27 g fat

Recipe: Slow-Cooker Cornbread Dressing (Low-Carb Almond “Cornbread”)

Servings: 10
Ingredients:
4 cups almond flour “cornbread” cubes (store-bought keto cornbread or homemade, unsweetened)
1 lb breakfast sausage (no sugar)
1 medium onion, diced
2 celery ribs, diced
2 cloves garlic, minced
3 cups chicken broth
2 large eggs, beaten
1 tsp dried sage
1 tsp dried thyme
1 tsp salt
1/2 tsp black pepper
Directions:

Brown sausage in a skillet, then add to slow cooker.
Add onion, celery, and garlic to the same skillet, cook 5 minutes, then add to slow cooker.
Add almond “cornbread” cubes, sage, thyme, salt, and pepper.
Stir in broth, then stir in beaten eggs.
Cook on LOW 4 hours or HIGH 2 hours, until set.
Texture note: almond-based dressing sets softer than bread-based dressing.

Approximate macros (per serving): 330 calories, 16 g protein, 7 g net carbs, 26 g fat

Recipe: Instant Pot Boiled Peanuts (Salted, No Sugar)

Servings: 10
Ingredients:
1 lb raw green peanuts (or raw peanuts)
10 cups water
1/2 cup kosher salt (reduce to 1/3 cup for lighter salt)
1 tbsp Cajun seasoning (no sugar), optional
Directions (Instant Pot):

Rinse peanuts and add to Instant Pot.
Add water, salt, and Cajun seasoning (optional).
Pressure cook 45 minutes, then natural release 20 minutes.
Taste and pressure cook 10 more minutes if you want them softer.
Let peanuts soak in the brine 30 minutes before serving.

Approximate macros (per serving): 220 calories, 10 g protein, 6 g net carbs, 18 g fat

Recipe: Slow Cooker Beef Stew (Radish or Turnip)

Servings: 8
Ingredients:
2 1/2 lb beef stew meat
1 tsp salt
1 tsp black pepper
1 medium onion, chopped
3 carrots, chopped
2 cups radishes or turnips, halved
2 celery ribs, chopped
3 cloves garlic, minced
4 cups beef broth
2 tbsp tomato paste
1 tsp dried rosemary
2 bay leaves
Directions:

Add all ingredients to slow cooker and stir.
Cook on LOW 8 hours or HIGH 5 hours.
Remove bay leaves, then taste and season.

Approximate macros (per serving): 280 calories, 33 g protein, 9 g net carbs, 12 g fat

Recipe: Slow-Cooker Peach Cobbler (Sugar-Free, Almond Topping, Portion Guidance)

Servings: 8
Ingredients:
4 cups sliced peaches (fresh or frozen, no sugar added)
1 tbsp lemon juice
1 tsp cinnamon
1/3 cup granulated sugar-free sweetener (optional, to taste)
1 cup almond flour
1 tsp baking powder
1/4 tsp salt
1/4 cup melted butter
1 large egg
1 tsp vanilla extract
Directions:

Add peaches, lemon juice, cinnamon, and sweetener (optional) to slow cooker and stir.
Mix almond flour, baking powder, and salt.
Stir in butter, egg, and vanilla to form a batter.
Spoon batter over peaches in dollops.
Cook on HIGH 2 to 2 1/2 hours or LOW 4 hours, until topping is set.
Portion tip: keep to a small scoop, peaches still add natural sugar.

Approximate macros (per serving): 240 calories, 7 g protein, 10 g net carbs, 19 g fat

Recipe: Pressure Cooker Chicken and Dumplings (Almond Flour Dumplings)

Servings: 6
Ingredients:
1 1/2 lb boneless, skinless chicken thighs
1 tsp salt
1/2 tsp black pepper
1 medium onion, diced
2 celery ribs, sliced
2 carrots, sliced
3 cloves garlic, minced
5 cups chicken broth
1 tsp dried thyme
1/3 cup heavy cream
1 tsp xanthan gum
1 cup almond flour
1 tsp baking powder
1/4 tsp salt
1 large egg
1/3 cup unsweetened almond milk
Directions (Instant Pot):

Add chicken, salt, pepper, onion, celery, carrots, garlic, broth, and thyme.
Pressure cook 10 minutes, then natural release 10 minutes.
Remove chicken, shred, then return it to the pot.
Press sauté, stir in heavy cream, then whisk in xanthan gum.
Mix almond flour, baking powder, and salt, then stir in egg and almond milk.
Drop dumpling batter by tablespoon into the simmering soup.
Cover with the lid (no pressure) and simmer 8 to 10 minutes on sauté low.

Approximate macros (per serving): 390 calories, 31 g protein, 8 g net carbs, 25 g fat

Recipe: Slow Cooker Ham (Mustard, Spices, Sugar-Free Glaze)

Servings: 12
Ingredients:
6 to 8 lb fully cooked bone-in ham
1/3 cup Dijon mustard
2 tbsp apple cider vinegar
1 tsp smoked paprika
1/2 tsp ground cloves
1/2 tsp black pepper
1/3 cup sugar-free maple syrup (optional)
Directions:

Place ham in slow cooker (trim to fit if needed).
Mix mustard, vinegar, paprika, cloves, pepper, and sugar-free syrup (optional).
Brush glaze over ham.
Cook on LOW 4 to 5 hours or HIGH 2 to 3 hours, basting once if you can.
Slice and spoon juices over the meat.

Approximate macros (per serving): 260 calories, 28 g protein, 2 g net carbs, 15 g fat

Large-cut safety note: Big roasts and hams hold heat. Let them rest 10 to 15 minutes before slicing, and confirm the thickest part hits safe temps (145°F for pork and beef roasts, 165°F for poultry). When reheating, bring leftovers back to 165°F.

Soups and hearty bowls that taste like Sunday dinner (10 recipes)

Recipe: Loaded “Potato” Soup (Cauliflower)

Servings: 6
Ingredients:
6 slices bacon, chopped
1 medium onion, diced
3 cloves garlic, minced
6 cups cauliflower florets
4 cups chicken broth
1 tsp salt
1/2 tsp black pepper
1/2 cup heavy cream
4 oz cream cheese
1 cup shredded cheddar
1/2 cup sliced scallions
Directions:

Cook bacon in a Dutch oven over medium heat, then remove bacon to a plate.
Add onion and cook 4 minutes in the bacon fat.
Add garlic and cook 30 seconds.
Add cauliflower, broth, salt, and pepper, then simmer 15 minutes.
Blend partially with an immersion blender (leave some texture).
Stir in cream, cream cheese, and cheddar until smooth.
Top with bacon and scallions.

Approximate macros (per serving): 420 calories, 16 g protein, 9 g net carbs, 36 g fat
Storage: fridge 4 days, freezer 2 months (freeze before adding scallions)

Recipe: White Bean-and-Chard Soup (Small Bean Portion, More Greens)

Servings: 6
Ingredients:
1 tbsp olive oil
8 oz smoked sausage, sliced (no sugar)
1 medium onion, diced
2 celery ribs, diced
3 cloves garlic, minced
6 cups chicken broth
1 (15 oz) can cannellini beans, drained and rinsed (use half)
1 bunch Swiss chard, chopped
1 tsp dried thyme
Salt and black pepper, to taste
2 tbsp lemon juice
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown sausage 3 minutes.
Add onion and celery, cook 6 minutes.
Add garlic and cook 30 seconds.
Add broth, thyme, and 1/2 can beans, simmer 12 minutes.
Stir in chard and cook 3 minutes.
Stir in lemon juice and season to taste.

Approximate macros (per serving): 230 calories, 14 g protein, 11 g net carbs, 14 g fat
Storage: fridge 4 days, freezer 2 months

Recipe: Southern Okra Bean Stew (Okra Thickening)

Servings: 6
Ingredients:
1 tbsp olive oil
1 lb smoked turkey sausage, sliced (no sugar)
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
1 (14.5 oz) can crushed tomatoes (no sugar)
3 cups chicken broth
12 oz sliced okra (fresh or frozen)
1 (15 oz) can white beans, drained and rinsed (use half)
1 tsp Cajun seasoning (no sugar)
Salt and black pepper, to taste
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown sausage 3 minutes.
Add onion, bell pepper, and celery, cook 7 minutes.
Add garlic and Cajun seasoning, stir 30 seconds.
Add tomatoes, broth, okra, and 1/2 can beans.
Simmer uncovered 20 minutes, stirring occasionally, until thick.
Season to taste and serve.

Approximate macros (per serving): 300 calories, 18 g protein, 14 g net carbs, 20 g fat
Storage: fridge 4 days, freezer 2 months

Recipe: Chicken-and-Collards Pilau (Cauliflower Rice)

Servings: 6
Ingredients:
1 tbsp olive oil
1 1/2 lb boneless, skinless chicken thighs, chopped
1 tsp salt
1/2 tsp black pepper
1 medium onion, diced
2 celery ribs, diced
3 cloves garlic, minced
1 tsp smoked paprika
4 cups chicken broth
6 cups chopped collards
6 cups cauliflower rice
2 tbsp apple cider vinegar
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown chicken with salt and pepper, 6 minutes.
Add onion and celery, cook 5 minutes.
Add garlic and paprika, stir 30 seconds.
Add broth and collards, cover and simmer 15 minutes.
Stir in cauliflower rice and simmer 5 minutes uncovered.
Stir in vinegar and serve.

Approximate macros (per serving): 320 calories, 32 g protein, 9 g net carbs, 16 g fat
Storage: fridge 4 days, freezer 2 months

Recipe: Chicken, Sweet Potato, and Corn Chowder (Small Portions, Swap Option)

Servings: 6
Ingredients:
2 tbsp butter
1 medium onion, diced
3 cloves garlic, minced
1 lb cooked chicken breast, chopped
1 small sweet potato, peeled and diced (about 1 cup)
1/2 cup corn
4 cups chicken broth
1 tsp salt
1/2 tsp black pepper
1 tsp smoked paprika
1/2 cup heavy cream
1 tsp xanthan gum
Directions:

Melt butter in a Dutch oven over medium heat.
Add onion and cook 5 minutes.
Add garlic and cook 30 seconds.
Add chicken, sweet potato, corn, broth, salt, pepper, and paprika.
Simmer 15 minutes, until sweet potato is tender.
Stir in cream, then whisk in xanthan gum.
Simmer 2 minutes and serve.
Lower-carb swap: replace sweet potato and corn with 2 cups extra cauliflower.

Approximate macros (per serving): 280 calories, 24 g protein, 14 g net carbs, 14 g fat
Storage: fridge 4 days, freezer 2 months

Recipe: Gumbo with Chicken and Andouille (Okra and Filé, No Flour Roux)

Servings: 8
Ingredients:
1 tbsp avocado oil
12 oz andouille sausage, sliced (no sugar)
1 1/2 lb chicken thighs, chopped
1 tsp salt
1/2 tsp black pepper
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
2 tsp Cajun seasoning (no sugar)
1 tsp dried thyme
6 cups chicken broth
1 (14.5 oz) can diced tomatoes (optional)
12 oz okra, sliced
1 tsp filé powder (optional, add off heat)
4 cups cauliflower rice, to serve
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown sausage 3 minutes, then remove to a plate.
Brown chicken with salt and pepper, 6 minutes.
Add onion, bell pepper, and celery, cook 7 minutes.
Add garlic, Cajun seasoning, and thyme, stir 30 seconds.
Add broth (and tomatoes if using), then simmer 15 minutes.
Add okra and sausage, simmer 10 minutes.
Turn off heat and stir in filé powder.
Serve over cauliflower rice.

Approximate macros (per serving, without cauliflower rice): 310 calories, 26 g protein, 8 g net carbs, 18 g fat
Storage: fridge 4 days, freezer 3 months

Recipe: Creamy Root Vegetable Soup (Turnip and Celery Root)

Servings: 6
Ingredients:
2 tbsp butter
1 medium onion, diced
3 cloves garlic, minced
2 cups turnip, peeled and diced
2 cups celery root (celeriac), peeled and diced
4 cups chicken broth
1 tsp salt
1/2 tsp black pepper
1/2 tsp dried thyme
1/2 cup heavy cream
Directions:

Melt butter in a Dutch oven over medium heat.
Add onion and cook 5 minutes.
Add garlic and cook 30 seconds.
Add turnip, celery root, broth, salt, pepper, and thyme.
Simmer 20 minutes, until very tender.
Blend until smooth, then stir in heavy cream.

Approximate macros (per serving): 220 calories, 5 g protein, 12 g net carbs, 18 g fat
Storage: fridge 4 days, freezer 2 months

Recipe: Smoked Pork-Banana Pepper Soup

Servings: 6
Ingredients:
1 tbsp olive oil
1 lb smoked pork sausage, sliced (no sugar)
1 medium onion, diced
2 celery ribs, diced
3 cloves garlic, minced
6 cups chicken broth
1 1/2 cups chopped banana peppers (jarred, no sugar)
1 tsp dried oregano
1/2 tsp black pepper
2 cups shredded cabbage
2 tbsp apple cider vinegar
Directions:

Heat oil in a Dutch oven over medium-high heat.
Brown sausage 3 minutes.
Add onion and celery, cook 6 minutes.
Add garlic and cook 30 seconds.
Add broth, banana peppers, oregano, and black pepper, simmer 12 minutes.
Stir in cabbage and cook 5 minutes.
Stir in vinegar and serve.

Approximate macros (per serving): 290 calories, 14 g protein, 9 g net carbs, 22 g fat
Storage: fridge 4 days, freezer 2 months

Recipe: Vegetarian Skillet Chili (Mushrooms, Less Beans, High-Protein Option)

Servings: 6
Ingredients:
1 tbsp olive oil
16 oz mushrooms, finely chopped
1 medium onion, diced
1 green bell pepper, diced
3 cloves garlic, minced
2 tbsp chili powder
1 tsp ground cumin
1 tsp smoked paprika
1 (14.5 oz) can crushed tomatoes (no sugar)
2 cups vegetable broth
1 (15 oz) can black beans, drained and rinsed (use half)
1 cup soy crumbles (optional for more protein)
1 tsp salt
1/2 tsp black pepper
Directions (12-inch deep skillet or Dutch oven):

Heat oil over medium-high heat.
Cook mushrooms 8 minutes, until browned and drier.
Add onion and bell pepper, cook 6 minutes.
Add garlic and spices, stir 30 seconds.
Add tomatoes, broth, 1/2 can beans, soy crumbles (optional), salt, and pepper.
Simmer uncovered 20 minutes, stirring occasionally.

Approximate macros (per serving, with soy crumbles): 220 calories, 16 g protein, 14 g net carbs, 10 g fat
Storage: fridge 5 days, freezer 3 months

Recipe: Corn Okra Creole (Limit Corn, Shrimp Option)

Servings: 6
Ingredients:
1 tbsp olive oil
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 cloves garlic, minced
1 tsp Cajun seasoning (no sugar)
1 (14.5 oz) can diced tomatoes (no sugar)
3 cups chicken broth
12 oz okra, sliced
3/4 cup corn
1 lb shrimp, peeled and deveined (optional, boosts protein)
Salt and black pepper, to taste
Directions:

Heat oil in a Dutch oven over medium heat.
Add onion, bell pepper, and celery, cook 7 minutes.
Add garlic and Cajun seasoning, stir 30 seconds.
Add tomatoes, broth, okra, and corn, simmer 15 minutes.
Add shrimp (optional) and cook 3 minutes, until pink.
Season to taste and serve.

Approximate macros (per serving, with shrimp): 240 calories, 26 g protein, 13 g net carbs, 8 g fat
Storage: fridge 3 days, freezer 2 months (freeze without shrimp for best texture)

Make these recipes work for your week: shopping, meal prep, and easy swaps

These one-pot Southern dinners are easiest when you treat them like building blocks. Pick a few main recipes, keep two or three low-carb sides on repeat, and stock the same core ingredients (trinity veg, broth, Cajun seasoning, garlic). That way you cook once, eat twice, and still feel like you’re having real comfort food, not a sad bowl of protein and vegetables.

The goal is simple: less daily chopping, fewer “what’s for dinner” decisions, and leftovers that reheat well.

A simple 1-week plan using the recipes (with mix-and-match sides)

Here’s a practical week that uses the recipes in this post and keeps the rhythm realistic. You get 5 dinners, 2 lunches from leftovers, and 1 true slow-cooker day. Swap in any recipes that match the same protein (shrimp for shrimp, chicken for chicken) and the plan still works.

Day	Main (one-pot)	Side (low-carb Southern)	Notes
Mon	Jambalaya (Cauliflower Rice)	Garlicky green beans	Cook extra for Tuesday lunch.
Tue	Leftover jambalaya (lunch)	Cucumber salad	Add hot sauce and fresh lemon to wake it up.
Wed	Smothered Pork Chops (Xanthan Gravy)	Sautéed cabbage	Make double gravy, it helps leftovers.
Thu	Gumbo with Chicken and Andouille	Collards (quick-simmer or leftover slow-cooker)	Gumbo holds great for lunch.
Fri	Leftover gumbo (lunch)	Deviled eggs	Easy protein boost without extra cooking.
Sat	Shrimp and Grits (Cauliflower Grits)	Cauliflower “potato” salad	Keep shrimp separate if you want perfect texture.
Sun (slow cooker)	Mississippi Pot Roast (slow cooker)	Garlicky green beans or collards	Shred and portion for next week.

If you want sides that feel classic but don’t bring the carbs, keep these in your back pocket:

Garlicky green beans: Sauté in butter, add garlic, splash of broth, finish with salt and pepper.
Sautéed cabbage: Cook in bacon fat or olive oil, add onion, salt, pepper, and a little vinegar.
Collards: Make a big batch once, they taste better day two.
Cucumber salad: Cucumber, onion, vinegar, salt, pepper, and a pinch of dill.
Deviled eggs: A true Southern “side” that also fixes low-protein meals.
Cauliflower “potato” salad: Steam florets, cool fully, then mix with mayo, mustard, chopped pickle, and paprika.

One small habit makes the whole week smoother: plan for one “fresh” side and one “grab-and-go” side. Fresh is green beans or cabbage, grab-and-go is deviled eggs or cucumber salad.

Batch prep that saves time without turning food soggy

Meal prep doesn’t have to mean five identical containers. For Southern one-pot cooking, the best prep is the prep that protects texture. Think of it like setting out your mise en place, just spread across a few days.

Start with the pieces that show up everywhere:

Chopped trinity (onion, bell pepper, celery): Chop 2 to 3 cups total and store it in an airtight container with a paper towel tucked under the lid (it helps absorb moisture). Use within 4 days. You can also freeze it flat in a zip-top bag for quick soups and stews (texture softens, but that’s fine for simmered dishes).

Spice mixes: Mix a small jar of your go-to blend so you’re not measuring every night. A simple no-sugar Cajun-style mix can be salt, paprika, garlic powder, onion powder, black pepper, cayenne, thyme, and oregano. Keep it dry, keep a spoon in the jar, and label it.

Pre-riced cauliflower: If you rice fresh cauliflower, store it dry in a container lined with paper towel. If you use frozen, don’t thaw it on the counter. Cook it straight from frozen so it doesn’t dump water into your pot.

Cooked proteins (when it makes sense): Shredded chicken, browned ground beef or turkey, and cooked sausage slices can all be prepped ahead. Cool fast, store in shallow containers, and use within 3 to 4 days. For seafood, it’s better to cook it fresh, but you can prep by peeling shrimp and patting it very dry.

Reheating is where most leftovers get ruined, so use these quick texture rules:

Shrimp: Reheat gently. Add shrimp to hot (not boiling) sauce for 1 to 2 minutes. If you microwave, use 50 percent power and short bursts.
Gravy and creamy sauces: Warm low and slow, stir often, add a splash of broth if it tightened in the fridge. High heat can make it split.
Cauliflower rice: Reheat uncovered in a skillet to steam off water. If it’s in a saucy dish, simmer uncovered for a few minutes to thicken back up.

If your meal prep has one “north star,” let it be this: store wet and dry parts separately when you can (shrimp, cauliflower rice, crunchy toppings). You’ll keep that just-cooked feel without extra work.

Ingredient swaps for allergies and picky eaters (without breaking the macros)

Swaps are easy in one-pot Southern meals because the flavor usually comes from seasoning, aromatics, and a good simmer. Still, some swaps change fat, carbs, or protein more than you’d expect, so it helps to know what moves the numbers.

Dairy-free swaps: If a recipe uses heavy cream, cream cheese, or cheddar, you can often swap in coconut cream (unsweetened) for richness. Pick a brand without added sugar. For cheese, use a dairy-free shredded cheese that melts well, then add it off heat to reduce grittiness. These swaps can raise fat and calories, and some dairy-free cheeses add starches that can bump carbs a bit.

Seafood-free swaps: Many shrimp recipes convert cleanly to chicken. Use boneless chicken thighs or chopped chicken breast, then simmer until cooked through. You’ll usually get similar protein, but chicken needs more time, and it won’t give that sweet seafood note. Add lemon juice or a splash of vinegar at the end to brighten the pot.

Pork-free swaps: If you avoid pork, swap andouille or breakfast sausage for turkey sausage or beef sausage (check labels for added sugar). You keep the smoky, spicy feel with almost no change in carbs. Protein stays close, fat can drop depending on the brand.

Nut-free swaps: If a recipe uses almond flour for dredging or thickening, use crushed pork rinds for breading (crispy and low-carb) or sunflower seed flour where flour is needed. Pork rinds tend to increase sodium and fat. Sunflower seed flour can be a bit more earthy, so lean on garlic, paprika, and black pepper.

Two picky-eater fixes that keep the macros friendly: chop vegetables smaller so they “melt” into the sauce, and use milder heat (then put hot sauce on the table). The pot still tastes Southern, and everyone eats.

Prep or Swap	What to do	Store it this way (to avoid sogginess)	Best use window	Texture-first tip
Chopped trinity (onion, bell pepper, celery)	Chop 2 to 3 cups total	Airtight container, paper towel under lid	4 days (fridge)	If freezing, press flat in a zip-top bag, use in soups and stews where soft texture is fine
Spice mix (no-sugar Cajun-style)	Mix salt, paprika, garlic powder, onion powder, black pepper, cayenne, thyme, oregano	Small dry jar, keep a spoon in it, label it	Weeks to months (dry pantry)	Keep moisture out, clumps mean the jar got damp
Cauliflower rice (fresh)	Rice cauliflower	Dry container lined with paper towel	3 to 4 days (fridge)	Keep it dry, extra water turns it mushy fast
Cauliflower rice (frozen)	Use frozen riced cauliflower	Keep frozen until cooking	Until package date (freezer)	Cook straight from frozen, don’t thaw on the counter
Cooked chicken (shredded)	Cook, shred	Cool fast, shallow container	3 to 4 days (fridge)	Reheat in sauce on low so it stays juicy
Cooked ground beef or turkey	Brown and drain	Cool fast, shallow container	3 to 4 days (fridge)	Keep some pan juices separate if you want moisture without grease
Cooked sausage slices	Brown slices	Cool fast, shallow container	3 to 4 days (fridge)	Re-crisp in a skillet before adding to saucy pots
Shrimp prep (not cooked)	Peel, devein, pat very dry	Covered container, paper towel under shrimp	1 day (fridge)	Cook fresh for best snap, dry shrimp sears better
Reheat shrimp	Warm in sauce	Keep shrimp separate if you can	Same day to next day	Add to hot (not boiling) sauce for 1 to 2 minutes, microwave at 50 percent power in short bursts
Reheat gravy or creamy sauces	Warm gently	Store sauce separate when possible	3 to 4 days (fridge)	Low heat, stir often, add a splash of broth if it tightens, high heat can split it
Reheat cauliflower rice	Reheat uncovered	Store rice separate from sauce when possible	3 to 4 days (fridge)	Skillet, uncovered, let steam escape so it dries back out
North-star rule	Keep wet and dry parts apart	Separate containers	As above	Combine at the end so shrimp, cauliflower rice, and toppings stay right
Dairy-free swap	Coconut cream (unsweetened), dairy-free meltable cheese	Store added dairy-free cheese off heat	Recipe-dependent	Coconut cream can raise fat and calories, some dairy-free cheeses add starch, add cheese off heat to cut grit
Seafood-free swap	Chicken thighs or chopped chicken breast for shrimp	Cook chicken fully before serving	Recipe-dependent	Chicken needs more time, add lemon juice or a splash of vinegar at the end for brightness
Pork-free swap	Turkey or beef sausage for andouille or breakfast sausage	Check labels for added sugar	Recipe-dependent	Similar carbs, fat can drop by brand, keep smoke with paprika and cayenne
Nut-free swap (thickening or dredge)	Crushed pork rinds or sunflower seed flour	Keep dry until use	Pantry stable	Pork rinds raise sodium and fat, sunflower seed flour tastes earthier so season a bit more
Picky-eater fix 1	Chop veg smaller	Let them simmer into the sauce	Recipe-dependent	Small cuts “melt” and don’t stand out
Picky-eater fix 2	Go mild in the pot	Put hot sauce on the table	Recipe-dependent	Everyone eats, heat stays optional without changing macros much

Enjoy!

These Southern one-pot recipes prove you don’t need sugar, a pile of starch, or a sink full of dishes to get real comfort food on the table. The flavor still comes from the same places, a good sear, the trinity, bold seasoning, and a sauce that coats every bite. You get high-protein meals that fit low-carb eating, without giving up gumbo nights, smothered suppers, or creamy bowls that taste like Sunday dinner.

If you’re new to this style, start with 2 to 3 easy wins so it feels automatic. Pick a skillet recipe like Smothered Pork Chops for fast weeknights, a slow cooker option like Mississippi Pot Roast for hands-off comfort, and a soup like Gumbo with Chicken and Andouille for leftovers that only get better.

Save this list for your next meal plan, share it with a friend who loves Southern food, and come back to tell me what you made first. What’s your favorite Southern dish you want to see turned into a high-protein, low-carb, sugar-free one-pot recipe next?