The Best 50+ High-Protein/Low-Carb/Sugar Free Southern Valentine’s Day Recipes

Valentine’s Day doesn’t have to mean a sugar crash or a carb-heavy plate. You can still keep the Southern comfort vibe, buttery, crispy, creamy, and make it fit your goals. This roundup of 50+ High-Protein/Low-Carb/Sugar Free Southern Valentine’s Day Recipes is built for real life and real appetites.

In this post, “low-carb” means smart swaps that keep the flavor, like cauliflower mash instead of potatoes, almond flour in place of white flour, and crunchy coatings made from pork rinds or parmesan crisps. “Sugar free” means no added sugar, with options that use approved sweeteners like allulose, erythritol, or stevia when you want something sweet.

You’ll find a mix of romantic mains, classic sides, party-ready apps, and desserts that still feel like a treat. Each recipe is designed to be satisfying and protein-forward, so you’re not left hungry an hour later.

Macros are included as estimates, but they can change based on brands, portions, and swaps. Along the way, you’ll also get quick tips for planning a full menu for two, so your whole night feels special without spending it all in the kitchen.

How to keep Southern comfort food low-carb and sugar free (without losing the flavor)

Southern food doesn’t have to be a flour-and-sugar festival to taste like home. The trick is to keep the same flavor building blocks (butter, smoke, spice, tang, and salt), then swap the carb parts without making the plate feel “diet.” In the recipes ahead, you’ll see a few repeat moves: smarter breading, better thickeners, and sweeteners that act like sugar.

When you need body without starch, reach for xanthan gum (a tiny pinch), cream cheese, or reduced cream (simmer to thicken). When you want crunch, think pork rind crumbs, almond flour, and parmesan instead of flour and breadcrumbs. For big Southern flavor fast, keep Cajun seasoning, smoked paprika, garlic, lemon, hot sauce, and butter close by. Those carry a dish even when the carbs don’t.

What you want	Best low-carb option	How much to use	Quick use tip	Flavor payoff
Body without starch	Xanthan gum	A tiny pinch (start with 1/16 tsp per cup)	Whisk into warm liquid, wait 1 to 2 minutes, add more only if needed	Thickens fast without adding carbs
Body without starch	Cream cheese	1 to 2 Tbsp per cup	Melt in over low heat, whisk smooth	Adds richness and a mild tang
Body without starch	Reduced cream	1/2 to 1 cup (then simmer down)	Simmer and stir until it coats a spoon	Builds a silky, clingy sauce
Crunch without flour	Pork rind crumbs	Use like breadcrumbs	Press onto meat, or mix into coating	Big crunch, no starch
Crunch without flour	Almond flour	1:1 swap for light breading	Toast first for more flavor	Nutty, crisp finish
Crunch without flour	Parmesan	Mix into coatings or sprinkle on top	Bake or air-fry until browned	Salty, crisp crust fast
Big Southern flavor fast	Cajun seasoning	1/2 to 2 tsp	Season early, taste before adding salt	Heat, herbs, and punch in one step
Big Southern flavor fast	Smoked paprika	1/4 to 1 tsp	Bloom in butter or oil for 30 seconds	Smoky depth without sugar
Big Southern flavor fast	Garlic	1 to 2 cloves (or 1/2 tsp powder)	Add fresh late, powder early	Strong base flavor
Big Southern flavor fast	Lemon	1 to 2 tsp juice, or zest	Finish at the end	Brightens rich dishes
Big Southern flavor fast	Hot sauce	A few dashes to 1 Tbsp	Stir in at the end, or use as a splash	Sharp heat and tang
Big Southern flavor fast	Butter	1 to 2 Tbsp	Swirl in off heat to gloss sauces	Makes everything taste fuller

Smart Southern swaps for flour, sugar, and starchy sides

You don’t need a long list of rules, just a few swap pairs you’ll remember:

All-purpose flour → almond flour (best for breading and biscuits), or a small amount of xanthan gum for thickening
Breadcrumbs → pork rind crumbs (crispy, salty, and perfect for fried chicken-style coatings)
Rice → cauliflower rice
Grits → cauliflower grits (cauliflower plus butter, cheese, and cream gives that cozy bowl feel)
Sugar → allulose (sweetens and browns well for sauces and desserts)

Sweetener note: allulose browns best and acts closer to real sugar in glazes and caramel-style flavors. Erythritol can re-crystallize as it cools, which can make frostings or sauces taste “crunchy.” If you use erythritol, a powdered version helps, and mixing it with monk fruit can soften the effect.

Portions matter too. Keep starchy swaps in a normal serving, then push protein. A simple target for most meals is 25 to 40 grams of protein per plate, then add sides around it.

“Sugar free” sauce fixes for BBQ, glazes, and pepper jelly

Most Southern sauces taste right because they balance tang, heat, smoke, and sweet, not because they’re loaded with sugar. For a quick sugar-free BBQ-style sauce, start with tomato paste (thick base), add vinegar (bite), then layer smoked paprika, garlic, onion powder, mustard, a pinch of salt, and allulose or a monk fruit blend to round it out. Thin with water, then simmer until glossy.

For glazes (ham-style or wing-style), keep it simple: butter plus spices plus a sweetener that browns. Allulose shines here.

For pepper jelly, you can still get that sweet heat. Use diced jalapeños, vinegar, your sweetener, and set it with unflavored gelatin (fast, fridge-friendly) or low-sugar pectin (more traditional texture). Keep jars refrigerated unless you’re using a tested canning method.

Quick food safety reminder: cook chicken to 165°F, and cook seafood until opaque and firm (shrimp turn pink and curl into a loose “C”).

Macro math made easy (and how to make any recipe higher protein)

You don’t need perfect macro math, just consistent math. Use nutrition labels for packaged foods, and measure the “big movers” (meat, cheese, sweeteners, sauces). If you batch cook, divide the finished dish into equal portions first, then log one portion.

To bump protein without changing the vibe:

Stir Greek yogurt into dips, dressings, and “creamy” sauces (off heat so it doesn’t split).
Choose extra-lean meat or add a little more of it, especially in casseroles.
Add egg whites to scrambled eggs, casseroles, or breading mixes.
Mix collagen peptides into sugar-free pudding, mousse, or hot cocoa (it’s mild and easy).
Turn sides into mains by adding shrimp or chicken to cauliflower grits, greens, or “rice.”

If you’re shopping once for the whole Valentine’s Day menu, stock these pantry staples: allulose or monk fruit blend, low-sugar ketchup, hot sauce, Cajun seasoning, almond flour, pork rinds, cauliflower rice, full-fat dairy, and sugar-free chocolate.

Pantry staple	What to buy	Best uses for a Valentine’s Day menu	Why it earns a spot
Allulose or monk fruit blend	Granulated sweetener (allulose, monk fruit-erythritol blend, or a blend you like)	Chocolate-dipped treats, cheesecake, whipped cream, sauces	Sweetens with less sugar, works well in most desserts
Low-sugar ketchup	No-added-sugar or low-sugar ketchup	Glaze for meatloaf, burger sauce, cocktail-style sauce base	Adds classic flavor without a big sugar hit
Hot sauce	A vinegar-based hot sauce, plus a smoky option if you like	Wings, shrimp, spicy mayo, dipping sauces	Brings quick heat and balance for rich meals
Cajun seasoning	Salt-free if you want more control	Cajun shrimp, chicken, roasted veggies, creamy pasta swaps	Big flavor fast, no extra prep
Almond flour	Fine blanched almond flour	Breaded cutlets, biscuits, mug cakes, crusts	Bakes and breads well for low-carb meals
Pork rinds	Plain, crushed-ready bag	Crispy coating for chicken, “breadcrumbs” for meatballs, topping for casseroles	Crunchy coating with almost no carbs
Cauliflower rice	Frozen or shelf-stable packs	Risotto-style side, stir-fry, stuffed peppers, fried “rice”	Easy swap for rice, takes on sauces well
Full-fat dairy	Heavy cream, cream cheese, butter, full-fat yogurt	Creamy sauces, mashed sides, cheesecake, mousse	Adds body and flavor, helps desserts set right
Sugar-free chocolate	Chips or bars sweetened with allulose, monk fruit, or similar	Truffles, bark, ganache, chocolate-dipped berries	Keeps dessert on track while still tasting rich

Romantic Southern main dishes: high-protein showstoppers for Valentine’s dinner

If you want Valentine’s dinner to feel special without a carb hangover, go big on protein and keep the sides smart. Think butter-basted steak, broiled lobster, crisp catfish, and creamy casseroles that still stay low-carb and sugar free. These mains are built for date-night plating, candlelight optional.

Seafood favorites: lobster, shrimp, salmon, scallops, and Gulf classics (recipes + macros)

Southern Lobster Mac And Cheese (low-carb)
Serving size: 1 of 2 bowls. Macros: 610 cal, P 46g, NC 9g, F 43g. Tip: Keep heat low so cheese doesn’t split.
Ingredients:

2 cups cauliflower florets (or 1 cup hearts of palm “noodles”), drained
3/4 cup heavy cream
1 cup sharp cheddar, shredded
1/2 cup gruyere, shredded
8 oz cooked lobster, chopped
Directions:

Simmer cream 3 minutes, stir in cheeses until smooth.
Fold in cauliflower and lobster, bake at 400°F for 10 to 12 minutes.

Shrimp and Grits (with cauliflower grits)
Serving size: 1 of 2 plates. Macros: 520 cal, P 44g, NC 10g, F 34g. Tip: Don’t overcook shrimp, pull at a loose “C”.
Ingredients:

12 oz shrimp, peeled
3 cups riced cauliflower
2 tbsp butter
1/2 cup cheddar, shredded
2 tbsp bacon drippings (or butter)
Directions:

Cook cauliflower with butter 6 to 8 minutes, stir in cheddar and salt.
Sauté shrimp in drippings 2 minutes per side, serve over “grits”.

romantic-couple-valentines-garlic-basil-shrimp-grits-9b3465f9 - Keto Sugar Free

Garlic Basil Shrimp and Grits (with cauliflower grits)
Serving size: 1 of 2 plates. Macros: 500 cal, P 43g, NC 9g, F 33g. Tip: Add basil at the end so it stays bright.
Ingredients:

12 oz shrimp
3 cups riced cauliflower
2 tbsp butter
2 cloves garlic, minced
2 tbsp basil, chopped
Directions:

Cook cauliflower with butter, salt, and pepper until thick.
Sauté garlic 30 seconds, add shrimp, cook, toss with basil.

romantic-couple-preparing-broiled-lobster-valentines-ba737125 - Keto Sugar Free

Broiled Lobster Tail
Serving size: 1 tail. Macros: 290 cal, P 28g, NC 1g, F 19g. Tip: Broil close to heat for quick caramel color.
Ingredients:

2 lobster tails (5 to 6 oz each)
2 tbsp melted butter
1 tsp lemon zest
Salt and pepper
Directions:

Split shells, loosen meat, brush with butter, season.
Broil 6 to 8 minutes until opaque.

Salmon Steak
Serving size: 1 of 2 steaks. Macros: 520 cal, P 46g, NC 1g, F 36g. Tip: Stop at 125°F for juicy flakes.
Ingredients:

2 salmon steaks (6 to 8 oz each)
1 tbsp olive oil
1 tbsp butter
Cajun seasoning, to taste
Directions:

Sear in oil 3 to 4 minutes per side.
Butter-baste 1 minute, rest 5 minutes.

Smoky-Sweet Baked Salmon (in parchment)
Serving size: 1 of 2 fillets. Macros: 430 cal, P 40g, NC 3g, F 29g. Tip: Seal parchment tight to steam gently.
Ingredients:

2 salmon fillets (6 oz each)
1 tbsp butter
1 tsp smoked paprika
2 tsp allulose
1 tbsp lemon juice
Directions:

Place on parchment, top with butter, spices, allulose, lemon.
Bake at 400°F for 12 to 14 minutes.

romantic-couple-preparing-smoky-sweet-baked-salmon-555e6d2d - Keto Sugar Free

Smoky-Sweet Baked Salmon (quick variation, different spice)
Serving size: 1 of 2 fillets. Macros: 420 cal, P 40g, NC 2g, F 28g. Tip: Use a light hand with cinnamon, it can take over fast.
Ingredients:

2 salmon fillets (6 oz each)
1 tbsp olive oil
1/2 tsp chipotle powder
1 tsp allulose
Pinch cinnamon + salt
Directions:

Rub salmon with oil and spices.
Bake at 425°F for 10 to 12 minutes.

Grilled Shrimp
Serving size: 1 of 2 plates. Macros: 260 cal, P 35g, NC 2g, F 12g. Tip: Skewer tightly so they flip fast.
Ingredients:

1 lb shrimp
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
Directions:

Toss shrimp with oil and seasoning.
Grill 2 minutes per side.

Pan-Seared Scallops with Lemon-Herb “Rice”
Serving size: 1 of 2 plates. Macros: 390 cal, P 34g, NC 8g, F 24g. Tip: Pat scallops dry for a real crust.
Ingredients:

12 sea scallops
3 cups cauliflower rice
2 tbsp butter
1 tbsp lemon juice + parsley
Directions:

Sear scallops in butter 2 minutes per side.
Sauté cauliflower rice, finish with lemon and herbs.

Gulf Crab Cakes with Lemon Butter (low-carb binder)
Serving size: 2 cakes (1/2 batch). Macros: 460 cal, P 33g, NC 4g, F 34g. Tip: Chill patties 15 minutes to keep shape.
Ingredients:

12 oz lump crab
1 egg
1/2 cup crushed pork rinds
1 tbsp mayo + Dijon
Lemon butter for serving
Directions:

Mix, form 4 cakes, chill.
Pan-sear 3 minutes per side, spoon lemon butter.

Southern Pecan Catfish (baked or air-fried)
Serving size: 1 of 2 fillets. Macros: 520 cal, P 45g, NC 6g, F 34g. Tip: Press coating hard so it sticks.
Ingredients:

2 catfish fillets (6 to 8 oz each)
1/3 cup crushed pecans
1/3 cup pork rind crumbs
1 egg, beaten
Directions:

Dip in egg, press into pecan and pork rind mix.
Bake 425°F for 12 to 15 minutes (or air-fry 400°F for 10 to 12).

Blackened Catfish with Mango Avocado Salsa (measured fruit)
Serving size: 1 of 2 plates. Macros: 470 cal, P 42g, NC 9g, F 29g. Tip: Sear hot and fast, don’t move it early.
Ingredients:

2 catfish fillets
Blackening seasoning + 1 tbsp oil
1/4 cup diced mango
1/2 avocado, diced + lime + salt
Directions:

Blacken catfish 3 to 4 minutes per side in a hot skillet.
Mix salsa, spoon over fish.

Catfish Parmesan (almond flour + parmesan crust)
Serving size: 1 of 2 fillets. Macros: 540 cal, P 52g, NC 5g, F 33g. Tip: Finish under broiler for extra crisp.
Ingredients:

2 catfish fillets
1/3 cup almond flour
1/3 cup grated parmesan
1 egg
Directions:

Coat fish in egg, then almond flour and parmesan.
Bake 425°F for 12 to 14 minutes.

Bronzed Redfish
Serving size: 1 of 2 fillets. Macros: 330 cal, P 44g, NC 1g, F 15g. Tip: Butter at the end keeps spices from burning.
Ingredients:

2 redfish fillets
Cajun seasoning
1 tbsp oil + 1 tbsp butter
Directions:

Sear in oil 3 minutes per side.
Add butter, spoon over, rest 3 minutes.

Steakhouse night at home: tender beef, peppery sauces, and surf-and-turf (recipes + macros)

Filet Mignon (pan-sear + butter baste)
Serving size: 1 steak. Macros: 560 cal, P 46g, NC 0g, F 41g. Doneness: 125°F rare, 135°F med-rare, 145°F medium. Tip: Rest 8 minutes.
Ingredients:

2 filet mignons (6 to 8 oz)
Salt + pepper
1 tbsp oil
2 tbsp butter + thyme
Directions:

Sear 3 to 4 minutes per side.
Butter-baste 1 to 2 minutes, temp check, rest.

Steak au Poivre (no-flour peppercorn cream sauce)
Serving size: 1 of 2 steaks with sauce. Macros: 640 cal, P 48g, NC 3g, F 48g. Doneness: 135°F med-rare. Tip: Reduce cream until it coats a spoon.
Ingredients:

2 steaks (strip or filet)
2 tbsp crushed peppercorns
3/4 cup heavy cream
1 tbsp Dijon + salt
Directions:

Sear steaks, rest.
Simmer cream with peppercorns and Dijon until thick, spoon over.

Skillet Steak with Asparagus and “Potatoes” (radish or turnip)
Serving size: 1 of 2 plates. Macros: 590 cal, P 50g, NC 9g, F 39g. Doneness: 135°F med-rare. Tip: Brown radishes hard, they mellow.
Ingredients:

2 ribeyes (or sirloin)
2 cups radishes, halved
1 bunch asparagus
2 tbsp butter + garlic
Directions:

Brown radishes in butter 10 minutes, add asparagus 4 minutes.
Sear steak, slice, toss with pan butter and garlic.

Surf and Turf (filet + shrimp or lobster, timing plan)
Serving size: 1 plate (1 steak + 4 oz seafood). Macros: 690 cal, P 62g, NC 2g, F 48g. Doneness: filet 135°F med-rare. Tip: Cook seafood while steak rests.
Ingredients:

2 filets
8 oz shrimp (or 2 small lobster tails)
Butter + lemon + garlic
Directions:

Sear filets, rest 8 minutes.
While resting, cook shrimp 2 minutes per side (or broil lobster 6 to 8).

Instant Pot Mississippi Pot Roast (no added sugar)
Serving size: 1 of 4 bowls. Macros: 520 cal, P 46g, NC 4g, F 34g. Tip: Skim fat, then reduce juices for punch.
Ingredients:

3 lb chuck roast
1 packet au jus mix (check sugar)
1/2 cup pepperoncini + 2 tbsp brine
4 tbsp butter
Directions:

Pressure cook on High 60 minutes, natural release 15.
Shred and serve over mashed cauliflower.

Chicken Fried Steak (almond flour + pork rind breading)
Serving size: 1 steak. Macros: 610 cal, P 52g, NC 6g, F 41g. Doneness: cook to 145°F, rest 3 minutes. Tip: Fry in shallow oil, keep it at 350°F.
Ingredients:

2 cube steaks
1 egg + 2 tbsp heavy cream
1/3 cup almond flour + 1/2 cup pork rind crumbs
Salt, pepper, paprika
Directions:

Dip in egg mix, press into breading.
Pan-fry 3 to 4 minutes per side.

Southern chicken, pork, and lamb mains that still fit low-carb (recipes + macros)

Roasted Cornish Game Hen
Serving size: 1 hen. Macros: 520 cal, P 54g, NC 1g, F 33g. Tip: Dry skin well for crisp.
Ingredients:

2 Cornish hens
2 tbsp butter
Garlic, salt, pepper, paprika
Directions:

Butter and season, roast at 425°F for 45 to 55 minutes.
Rest 10 minutes, carve.

Herb-Crusted Roasted Leg of Lamb
Serving size: 1 of 4 slices. Macros: 480 cal, P 42g, NC 2g, F 34g. Tip: Pull at 135°F for medium-rare.
Ingredients:

3 lb leg of lamb
2 tbsp olive oil
Rosemary, garlic, salt
Directions:

Rub with oil and herbs.
Roast at 425°F for 15 minutes, then 350°F until temp.

Roast Rack Of Lamb
Serving size: 2 chops. Macros: 610 cal, P 38g, NC 2g, F 50g. Tip: Sear first, roast second.
Ingredients:

1 rack of lamb
1 tbsp Dijon
Garlic, rosemary, salt
Directions:

Sear fat cap 3 minutes.
Roast at 400°F to 130 to 135°F, rest.

Cast-Iron Roast Chicken
Serving size: 1 of 4 pieces. Macros: 460 cal, P 42g, NC 1g, F 31g. Tip: Preheat the skillet for browner skin.
Ingredients:

1 whole chicken (4 to 5 lb)
2 tbsp butter (or tallow)
Salt, pepper, garlic powder
Directions:

Season, place breast up in hot skillet.
Roast at 425°F until 165°F in breast.

Nashville Hot Chicken (almond + pork rind crust)
Serving size: 1 of 4 thighs. Macros: 520 cal, P 45g, NC 6g, F 34g. Tip: Use sugar-free hot sauce, then add heat with cayenne.
Ingredients:

1 1/2 lb chicken thighs
1/2 cup pork rind crumbs + 1/3 cup almond flour
2 eggs
Hot oil + cayenne + hot sauce
Directions:

Bread and bake or air-fry at 400°F until 165°F.
Brush with spicy oil mix right before serving.

Sweet Tea Barbecued Chicken (sugar-free)
Serving size: 1 of 4 pieces. Macros: 390 cal, P 44g, NC 4g, F 20g. Tip: Reduce tea to concentrate flavor.
Ingredients:

2 lb chicken drumsticks
1 cup brewed tea (unsweetened)
2 tbsp allulose + 2 tbsp vinegar
2 tbsp tomato paste + spices
Directions:

Simmer sauce until thick, keep sugar free.
Bake chicken at 400°F to 165°F, brush and broil 2 minutes.

Bacon-Wrapped Pork Tenderloin
Serving size: 1 of 4 slices. Macros: 360 cal, P 36g, NC 1g, F 24g. Tip: Sear first so bacon starts crisping.
Ingredients:

1 pork tenderloin
8 slices bacon
Salt, pepper, smoked paprika
Directions:

Wrap and sear all sides.
Roast at 400°F to 145°F, rest 10 minutes.

Pulled Pork (sugar-free rub and sauce)
Serving size: 1 of 6 portions. Macros: 420 cal, P 38g, NC 3g, F 28g. Tip: Rest meat before shredding, it stays juicy.
Ingredients:

3 to 4 lb pork shoulder
Salt, paprika, garlic powder, cayenne
Vinegar + mustard + allulose (sauce)
Directions:

Slow cook until fork-tender.
Shred and toss with sugar-free vinegar sauce.

Mississippi Pork Chops
Serving size: 1 chop. Macros: 410 cal, P 42g, NC 2g, F 25g. Tip: Don’t overcook, pull at 145°F.
Ingredients:

4 pork chops
2 tbsp butter
Pepperoncini + a splash brine
Ranch seasoning (check sugar)
Directions:

Sear chops, then add butter and pepperoncini.
Simmer covered until 145°F.

Marry Me Chicken Casserole (serve with zucchini noodles)
Serving size: 1 of 4 bowls. Macros: 520 cal, P 48g, NC 7g, F 33g. Tip: To avoid watery casserole, reduce sauce before baking.
Ingredients:

1 1/2 lb cooked chicken, shredded
1 cup heavy cream + 1/2 cup parmesan
1/3 cup sun-dried tomatoes (no added sugar), chopped
Zucchini noodles for serving
Directions:

Simmer cream and parmesan to thicken, stir in chicken and tomatoes.
Bake at 375°F for 15 to 20 minutes, serve over zoodles.

Chicken Spaghetti Casserole (palmini or shirataki)
Serving size: 1 of 4 bowls. Macros: 470 cal, P 45g, NC 8g, F 28g. Tip: Drain noodles very well, then pat dry.
Ingredients:

1 1/2 lb cooked chicken, chopped
1 pkg palmini (or shirataki), rinsed and drained
3/4 cup heavy cream + 1 cup cheddar
Directions:

Reduce cream 3 to 4 minutes, stir in cheddar.
Mix with chicken and noodles, bake 375°F for 15 minutes.

Creole Jambalaya (with cauliflower rice)
Serving size: 1 of 4 bowls. Macros: 430 cal, P 38g, NC 10g, F 26g. Tip: Cauliflower rice goes in last so it stays fluffy.
Ingredients:

12 oz andouille sausage, sliced
1 lb shrimp (or chicken)
4 cups cauliflower rice
Creole seasoning + diced peppers
Directions:

Brown sausage, sauté peppers, add shrimp until just pink.
Stir in cauliflower rice 3 to 4 minutes, season to taste.

Country Ham and “Potatoes” (turnips or radishes)
Serving size: 1 of 2 plates. Macros: 480 cal, P 42g, NC 9g, F 30g. Tip: Simmer turnips in salted water first for tenderness.
Ingredients:

10 oz country ham slices
3 cups turnips or radishes, chunked
2 tbsp butter + black pepper
Directions:

Parboil turnips, drain, then pan-brown in butter.
Sear ham quickly, serve with “potatoes”.

Southern sides and appetizers that won’t spike carbs (and still feel festive)

A good Southern plate needs contrast. If your main is rich (steak, chicken, salmon, or anything creamy), the sides should bring crunch, acid, and color, without piling on starch. These are Southern-inspired, low-carb takes that still feel like a holiday spread, with simple swaps like cauliflower, baby corn in measured amounts, and almond flour.

Veggie and salad sides that balance a rich main (recipes + macros)

Grilled Okra (est. per serving, 4 servings: P 2g, NC 4g, F 7g)
Make-ahead tip: Grill, chill, rewarm in a hot skillet 2 minutes.
Ingredients:

1 lb okra, trimmed
1 tbsp olive oil
1/2 tsp kosher salt
Directions:

Toss okra with oil and salt.
Grill on high, 6 to 8 minutes, turning to char edges.

Creamy Sweet Corn with Okra (low-carb “corn”) (est. per serving: P 4g, NC 6g, F 12g)
Make-ahead tip: Make sauce ahead, add okra when reheating.
Ingredients:

2 cups riced cauliflower
1/2 cup chopped baby corn (measured) or 1/4 tsp corn extract
1/3 cup heavy cream
Directions:

Simmer cauliflower with cream 6 minutes until thick.
Stir in baby corn (or corn extract) and sautéed okra, salt to taste.

Garlic Butter Roasted Asparagus (est. per serving: P 3g, NC 3g, F 9g)
Make-ahead tip: Roast until just tender, reheat under broiler 1 minute.
Ingredients:

1 lb asparagus, trimmed
2 tbsp butter, melted
2 cloves garlic, minced
Directions:

Toss asparagus with butter and garlic.
Roast at 425°F for 8 to 10 minutes.

Southern Potato Salad (cauliflower) (est. per serving: P 6g, NC 4g, F 14g)
Make-ahead tip: Best after a night in the fridge.
Ingredients:

4 cups cauliflower florets
1/3 cup mayo (no sugar added)
2 hard-boiled eggs, chopped
Directions:

Steam cauliflower until tender, cool, pat dry.
Stir in mayo and eggs, then season with salt and pepper.

Corn Pudding (low-carb) (est. per serving: P 7g, NC 6g, F 16g)
Make-ahead tip: Bake, chill, reheat covered at 325°F for 10 minutes.
Ingredients:

3 cups riced cauliflower, squeezed dry
2 eggs
1/3 cup heavy cream + 1/4 tsp corn extract (or 1/3 cup measured corn)
Directions:

Mix all ingredients, salt lightly.
Bake at 350°F for 25 to 30 minutes until set.

Savannah Red Rice (cauliflower rice, tomato, bacon) (est. per serving: P 7g, NC 7g, F 10g)
Make-ahead tip: Cook bacon and base early, fold in cauliflower right before serving.
Ingredients:

4 cups cauliflower rice
4 slices bacon, chopped
1/2 cup crushed tomatoes
Directions:

Cook bacon crisp, stir in tomatoes 2 minutes.
Add cauliflower rice, cook 4 minutes, season with salt and pepper.

Green Tomato BLT (wrap style) (est. per serving: P 18g, NC 6g, F 22g)
Make-ahead tip: Fry tomatoes, cool on a rack, re-crisp in air-fryer 3 minutes.
Ingredients:

1 green tomato, sliced
4 slices bacon
2 low-carb bread slices or 4 romaine leaves
Directions:

Cook bacon crisp, pan-fry tomato slices in bacon fat 2 minutes per side.
Build sandwiches or lettuce wraps with bacon and tomato.

Comforting breads and holiday sides, made low-carb (recipes + macros)

Buttermilk Biscuits (keto style) (est. per biscuit, makes 6: P 6g, NC 3g, F 18g)
Texture tip: Rest dough 5 minutes, don’t overbake.
Ingredients:

2 cups almond flour
1 tbsp baking powder
1/3 cup sour cream + 1/3 cup melted butter
Directions:

Mix into a thick dough, rest 5 minutes.
Bake at 400°F for 12 to 14 minutes.

Jalapeño Cornbread (almond flour, optional corn extract) (est. per square, 9 pieces: P 7g, NC 4g, F 16g)
Texture tip: Cool 10 minutes before slicing.
Ingredients:

2 cups almond flour
2 eggs
1 jalapeño, minced + 1/4 tsp corn extract (optional)
Directions:

Stir batter, rest 3 minutes.
Bake at 350°F for 18 to 22 minutes.

Southern Sweet Cornbread with Pineapple (low-carb) (est. per square: P 7g, NC 5g, F 16g)
Texture tip: Don’t overbake or it dries out fast.
Ingredients:

2 cups almond flour
2 eggs
1/2 tsp pineapple extract (optional garnish: 1 tbsp crushed pineapple adds about 3g net carbs)
Directions:

Mix batter, rest 5 minutes.
Bake at 350°F for 18 to 22 minutes.

Sausage and Mushroom Cornbread Dressing (est. per serving: P 20g, NC 6g, F 24g)
Texture tip: Dry the low-carb cornbread cubes overnight.
Ingredients:

2 cups low-carb cornbread cubes
8 oz sausage
1 cup chopped mushrooms
Directions:

Brown sausage, sauté mushrooms in drippings.
Toss with cubes, bake at 375°F for 15 minutes.

Peppery Hush Puppies (air-fried) (est. per 4 pieces: P 9g, NC 4g, F 18g)
Texture tip: Chill batter 10 minutes so they hold shape.
Ingredients:

1 1/2 cups almond flour
1 egg
1 tsp black pepper + 1 tsp baking powder
Directions:

Mix, chill 10 minutes, scoop into balls.
Air-fry at 375°F for 10 to 12 minutes.

Jalapeño Macaroni and Cheese (cauliflower or hearts of palm) (est. per serving: P 18g, NC 7g, F 28g)
Texture tip: Simmer sauce until it coats a spoon.
Ingredients:

4 cups cauliflower florets (or hearts of palm), drained
1 cup shredded cheddar
1/2 cup heavy cream + jalapeños to taste
Directions:

Simmer cream, melt in cheddar, add jalapeños.
Fold in cauliflower, bake at 400°F for 10 minutes.

Old-Fashioned Baked Macaroni and Cheese (low-carb) (est. per serving: P 20g, NC 6g, F 30g)
Texture tip: Stop baking when bubbly, overbaking turns it grainy.
Ingredients:

1 (12 oz) pack palmini, rinsed and drained well
1 cup shredded cheddar
2 oz cream cheese
Directions:

Melt cheeses together over low heat, thin with a splash of cream if needed.
Stir in palmini, bake at 375°F for 12 to 15 minutes.

Classic Southern snacks and spreads for a Valentine’s appetizer board (recipes + macros)

Pimento Cheese (no sugar added) (est. per 2 tbsp: P 4g, NC 1g, F 9g)
Serving suggestions: Cucumber rounds, celery sticks, pork rind “chips”.
Ingredients:

1 1/2 cups sharp cheddar, shredded
1/3 cup mayo (no sugar added)
1/4 cup diced pimentos, drained
Directions:

Stir until creamy, season with garlic powder and pepper.
Chill 30 minutes for best texture.

Deviled Eggs (est. per 2 halves: P 7g, NC 1g, F 10g)
Serving suggestions: Top with paprika, bacon bits, or pickled jalapeño.
Ingredients:

6 hard-boiled eggs
3 tbsp mayo
1 tsp Dijon mustard
Directions:

Mash yolks with mayo and mustard, salt to taste.
Pipe into whites, dust with paprika.

Shrimp on Seasoned Crackers with Pepper Jelly (low-carb) (est. per 6 bites: P 20g, NC 5g, F 8g)
Serving suggestions: Use low-carb crackers, cucumber slices, or endive leaves.
Ingredients:

12 oz cooked shrimp, chopped
18 low-carb crackers (or cucumber rounds)
2 tbsp sugar-free pepper jelly
Directions:

Mix shrimp with a little mayo, Cajun seasoning, and lemon.
Spoon onto crackers, dot with pepper jelly.

Sugar-free Southern desserts that still feel special on Valentine’s Day

Southern dessert should feel like a love letter, rich, warm, and a little nostalgic. You can still get that cozy bakery vibe without added sugar by using allulose (it bakes and browns like sugar), keeping fruit portions measured, and adding moisture with sour cream, cream cheese, or whipped cream.

Cakes and warm desserts for date night at home (recipes + macros)

Raspberry Molten Chocolate Cake (allulose, sugar-free chocolate)
Baking time: 10 to 12 minutes; Pan size: 2 (6 oz) ramekins. Tip to avoid dryness: don’t overbake, pull when edges set.
Estimated macros (per cake): P 10g, NC 6g, F 22g. Sweetener: allulose (bakes well).
Ingredients:

2 tbsp butter
2 oz sugar-free dark chocolate, chopped
1 egg
1 egg yolk
2 tbsp allulose
1 tbsp almond flour
2 tbsp raspberries (optional, measured)
Directions:
1. Heat oven to 425°F, grease ramekins.
2. Melt butter and chocolate, cool 2 minutes.
3. Whisk egg, yolk, allulose, then stir in chocolate and almond flour.
4. Bake, rest 1 minute, serve warm with a few raspberries.

Southern Red Velvet Cake (almond flour, sugar-free cream cheese frosting)
Baking time: 22 to 26 minutes; Pan size: 8-inch round. Tip to avoid dryness: add 2 tbsp sour cream to batter.
Estimated macros (per slice, 10 slices): P 7g, NC 5g, F 20g. Sweetener: allulose (bakes well).
Ingredients:

2 cups almond flour
1/3 cup allulose
1 tbsp cocoa powder
1 tsp baking powder
3 eggs
1/3 cup sour cream
1/4 cup melted butter
1 tsp vanilla
1 tsp red gel color (optional)
1 tsp beet powder (optional)
Directions:
1. Heat oven to 350°F, line pan.
2. Mix dry, whisk wet, combine, spread in pan.
3. Bake until center springs back, cool fully before frosting.

Strawberry Shortcake (almond flour biscuit style)
Baking time: 12 to 14 minutes; Pan size: sheet pan. Tip to avoid dryness: brush warm shortcakes with melted butter.
Estimated macros (per shortcake + cream, without berries): P 8g, NC 4g, F 24g.

Sweetener: powdered allulose (bakes well).
Ingredients:

2 cups almond flour
1 tbsp baking powder
1/4 tsp salt
1/3 cup sour cream
1/4 cup melted butter
2 eggs
2 tbsp allulose
3/4 cup heavy cream, whipped
Directions:
1. Heat oven to 400°F, scoop 6 biscuits onto pan.
2. Bake, cool 5 minutes, split and fill with whipped cream.
3. Add measured sliced strawberries (2 to 3 per serving) if wanted.

Pineapple Upside-Down Cake (low-carb, pineapple extract)
Baking time: 24 to 28 minutes; Pan size: 8-inch round. Tip to avoid dryness: don’t overbake, add 2 tbsp sour cream.
Estimated macros (per slice, 10 slices): P 6g, NC 5g, F 21g. Sweetener: allulose (bakes well).
Ingredients:

2 tbsp butter (pan)
3 tbsp allulose (topping)
1/2 tsp pineapple extract
1 small pineapple ring, cut into 8 pieces (optional, measured)
2 cups almond flour
1/3 cup allulose
1 tsp baking powder
3 eggs
1/3 cup sour cream
Directions:
1. Heat oven to 350°F, melt butter in pan, stir in allulose and extract.
2. Add optional pineapple pieces.
3. Mix batter, pour over, bake, cool 10 minutes, invert.

Southern pies and cobblers, reworked with low-carb crusts (recipes + macros)

Bourbon Pecan Pie (almond flour crust)
Storage tip: store filling and crust separate when possible, or keep pie uncovered in fridge 2 hours, then wrap.
Estimated macros (per slice, 10 slices): P 7g, NC 6g, F 28g. Sweetener: allulose (bakes well).
Ingredients:

1 1/2 cups almond flour
3 tbsp melted butter
1 tbsp allulose (crust)
3 eggs
2/3 cup allulose
1/3 cup sugar-free maple-style syrup (optional)
1 tbsp bourbon
2 tbsp butter, melted
1 1/2 cups pecans
Directions:
1. Bake crust in 9-inch pie pan at 350°F for 8 minutes.
2. Whisk filling, stir in pecans, pour in crust.
3. Bake 28 to 32 minutes, cool fully to set.

Lemon Chess Pie (custard style, allulose)
Storage tip: chill uncovered until cold, then wrap, it helps crust stay firm.
Estimated macros (per slice, 10 slices): P 6g, NC 5g, F 23g. Sweetener: allulose (bakes well).
Ingredients:

1 almond flour crust (9-inch, pre-baked 8 minutes)
4 eggs
3/4 cup allulose
1/2 cup heavy cream
1/3 cup lemon juice
1 tbsp lemon zest
2 tbsp butter, melted
Directions:
1. Heat oven to 325°F.
2. Whisk all, pour into crust.
3. Bake 30 to 35 minutes until barely set.

Peach Cobbler (measured peaches, more topping)
Storage tip: store topping separate if you can, re-crisp in oven at 350°F for 6 minutes.
Estimated macros (per serving, 6 servings): P 6g, NC 9g, F 22g (net carbs depend on peaches).
Ingredients:

1 cup chopped peaches (measured)
1 tsp cinnamon
2 tbsp allulose
1 1/2 cups almond flour
1 tsp baking powder
1/3 cup melted butter
1/3 cup sour cream
Directions:
1. Heat oven to 375°F, butter 8-inch dish.
2. Toss peaches with cinnamon and allulose, spread in dish.
3. Mix topping, dollop thickly, bake 22 to 26 minutes.

Southern Peach Cobbler (skillet variation, different spices)
Storage tip: cool fully before covering, steam makes topping soft.
Estimated macros (per serving, 6 servings): P 7g, NC 8g, F 24g.
Ingredients:

1 cup chopped peaches (measured)
1/4 tsp nutmeg
1/4 tsp ginger
2 tbsp allulose
2 tbsp butter (skillet)
1 1/2 cups almond flour
1 egg
1/3 cup heavy cream
Directions:
1. Heat oven to 375°F, melt butter in 10-inch cast-iron.
2. Add peaches, spices, allulose, warm 2 minutes.
3. Stir topping, spread, bake 20 to 24 minutes.

Southern Sweet Potato Pie with Cream Cheese (cauliflower boost)
Why the cauliflower: it gives silky volume with fewer carbs, the sweet potato stays as the flavor anchor.
Storage tip: chill uncovered 1 hour, then wrap tight, keep 4 days.
Estimated macros (per slice, 10 slices): P 7g, NC 7g, F 24g. Sweetener: allulose (bakes well).
Ingredients:

1 almond flour crust (9-inch, pre-baked 8 minutes)
1 cup steamed cauliflower florets, mashed smooth
1/2 cup cooked sweet potato, mashed (measured)
4 oz cream cheese, softened
2 eggs
1/2 cup allulose
1 tsp cinnamon
1/2 tsp vanilla
Directions:
1. Heat oven to 350°F.
2. Blend filling until very smooth, pour into crust.
3. Bake 35 to 40 minutes, cool, then chill to set.

No-bake and make-ahead sweets for an easy Valentine’s finish (recipes + macros)

Southern Banana Pudding (low-carb, classic vanilla)
Chill time: 4 hours (best overnight). Topping ideas: whipped cream, shaved sugar-free chocolate.
Estimated macros (per serving, 6 servings): P 8g, NC 6g, F 18g. Sweetener: allulose (no-bake).
Ingredients:

2 cups heavy cream
2 tbsp powdered allulose
1 box sugar-free vanilla pudding mix (or 2 egg-yolk custard, homemade)
1 1/2 cups unsweetened almond milk
12 low-carb vanilla cookies (optional)
6 thin banana coins (optional garnish, measured)
Directions:
1. Whisk pudding with almond milk, chill 5 minutes.
2. Whip cream with allulose, fold into pudding.
3. Layer, chill, top right before serving.

Southern Banana Pudding (variation, chocolate banana)
Chill time: 4 hours. Topping ideas: cocoa dusting, crushed pecans.
Estimated macros (per serving, 6 servings): P 8g, NC 6g, F 19g. Sweetener: allulose (no-bake).
Ingredients: Base recipe above

2 tbsp sugar-free cocoa powder
Directions:
1. Whisk cocoa into pudding mix before chilling.
2. Fold with whipped cream, layer, chill.

Strawberry Pretzel Salad (low-carb crunch + sugar-free gelatin)
Chill time: 3 hours. Topping ideas: extra whipped cream, a few sliced strawberries (measured).
Estimated macros (per square, 12): P 4g, NC 4g, F 15g. Sweetener: allulose (no-bake).
Ingredients:

1 1/2 cups crushed pork rinds (or low-carb pretzels)
5 tbsp melted butter
8 oz cream cheese
1/3 cup powdered allulose
1 cup heavy cream, whipped
1 package sugar-free strawberry gelatin
1 cup boiling water
Directions:
1. Press crust into 8-inch dish, chill 15 minutes.
2. Beat cream cheese and allulose, fold in whipped cream, spread over crust.
3. Dissolve gelatin, cool to room temp, pour on top, chill until set.

White Chocolate-Covered Strawberries (sugar-free)
Chill time: 20 to 30 minutes. Topping ideas: crushed pistachios, unsweetened coconut.
Estimated macros (per 2 berries): P 2g, NC 4g, F 12g (berries vary).

Sweetener: depends on chocolate, choose one with allulose or monk fruit.
Ingredients:

3 oz sugar-free white chocolate
1 tsp coconut oil
12 strawberries, washed and dried very well
Directions:
1. Melt chocolate with coconut oil until smooth.
2. Dip berries, let excess drip, set on parchment.
3. Chill until firm.

Instant Pot Cheesecake (almond flour crust, allulose)
Chill time: 6 hours (overnight is best). Topping ideas: berry sauce with allulose, lemon zest, sugar-free chocolate curls.
Estimated macros (per slice, 8): P 9g, NC 5g, F 28g.

Sweetener: allulose (bakes well).
Ingredients:

1 cup almond flour
3 tbsp melted butter
1 tbsp allulose (crust)
16 oz cream cheese, softened
2 eggs
2/3 cup allulose
1/3 cup sour cream
1 tsp vanilla
Directions:
1. Press crust into 7-inch pan, freeze 10 minutes.
2. Beat filling smooth, pour into pan, cover with foil.
3. Pressure cook on High 30 minutes, natural release 15, chill before slicing.

Enjoy!

A high-protein, low-carb, sugar-free Valentine’s Day can still taste like the South, rich, cozy, and a little indulgent. Build the meal the simple way: pick one main you’re excited about, add one to two sides for contrast, then finish with one dessert that feels special.

Sample menu (seafood night): Shrimp and Grits (with cauliflower grits) + Garlic Butter Roasted Asparagus + Pimento Cheese + White Chocolate-Covered Strawberries (sugar-free).

Sample menu (steakhouse night): Filet Mignon (pan-sear + butter baste) + Southern Potato Salad (cauliflower) + Buttermilk Biscuits (keto style) + Raspberry Molten Chocolate Cake (allulose, sugar-free chocolate).

Night	Main	Sides	App or Snack	Dessert
Seafood night	Shrimp and grits (with cauliflower grits)	Garlic butter roasted asparagus	Pimento cheese	White chocolate-covered strawberries (sugar-free)
Steakhouse night	Filet mignon (pan-sear + butter baste)	Southern potato salad (cauliflower), buttermilk biscuits (keto style)		Raspberry molten chocolate cake (allulose, sugar-free chocolate)

Keep it flexible. Adjust sweetener to taste (some blends hit sweeter than others). Measure higher-carb add-ins like mango, peaches, pineapple, and even baby corn, so your net carbs stay where you want them. For the best macro accuracy, use a food scale and weigh the big items (meat, cheese, sauces) before plating.

Save this post for your Valentine’s Day plan, then share your favorite recipe combo in the comments (or send it to a friend who loves Southern comfort food).