The Best 50 Low-Carb, Dairy-Free, Sugar Free Southern Recipes

If you love Southern comfort food but you’re cutting carbs, skipping added sugar, or avoiding dairy, you don’t have to settle for bland meals. This roundup pulls together Low-Carb, Dairy-Free, Sugar Free Southern Recipes that still hit the notes you want, crispy, creamy, smoky, and sweet.

In this post, “low-carb” means lower net carbs (total carbs minus fiber), not that every recipe is strict keto. “Sugar-free” means no added sugar, and when a little sweetness helps, you’ll see approved options like monk fruit, erythritol, or stevia instead of cane sugar or syrup.

You’ll also find the swaps that make Southern cooking work without milk, butter, or cheese. Expect plant-based milk or cream, coconut milk, vegan butter, olive oil, and sometimes lard when it fits the recipe (and your preferences). The goal is familiar flavor with ingredients you can actually shop for.

To keep things easy, each recipe includes a clear ingredient list (one item per line with exact amounts) plus step-by-step directions. When macros are available, you’ll see calories, protein, carbs, and fat; if they’re not listed, you can estimate fast by plugging the ingredients into a nutrition calculator and dividing by servings.

Finally, a quick safety note: some recipes use nuts or coconut for richness, so check labels if you have allergies. Also, Southern seasonings can add up on sodium, so taste as you go and adjust salt (especially if you’re using cured meats or store-bought broths).

Your pantry game plan for low-carb, sugar-free, dairy-free Southern cooking

Southern food doesn’t fall apart without dairy and sugar, it just needs a smarter pantry. When you keep the right fats, tang, and thickening tools on hand, you can still make gravy that clings, “buttermilk” that tenderizes, and desserts that taste like comfort instead of compromise.

Start by stocking a few reliable staples that show up again and again in low-carb, sugar-free, dairy-free Southern recipes. With these in place, weeknight suppers get easier, and you won’t feel like every recipe needs a special trip.

Here’s a simple shopping list to build around:

Low-carb flours and binders: almond flour, coconut flour, ground flaxseed, psyllium husk (whole or powder)
Breading and crunch: crushed pork rinds (plain), unsweetened shredded coconut (optional), sugar-free pickles for “fried pickle” cravings
Acids and tang: apple cider vinegar, lemon juice, hot sauce, yellow mustard, dill pickle juice
Broth and base flavor: chicken broth, beef broth, seafood stock (or bouillon with clean labels)
Dairy-free richness: canned full-fat coconut milk, plant-based heavy cream (unsweetened if possible), refined coconut oil, extra-virgin olive oil, plant-based butter sticks
Sugar-free sweeteners: allulose, monk fruit blend, erythritol (or a blend that bakes well)
Southern seasonings: Cajun or Creole seasoning (check for added sugar), smoked paprika, garlic powder, onion powder, black pepper, cayenne, dried thyme, bay leaves

If you only remember one rule, make it this: Southern flavor comes from seasoning, browning, and tang, not from dairy or sugar.

Key dairy substitutes that still taste Southern

Butter, buttermilk, cream, and cheesy flavor pop up everywhere in Southern cooking. The good news is you can replace each one without losing the feel of the dish, as long as you choose the right substitute for the job.

Butter: For sautés, roux-free gravies, and skillet cooking, reach for olive oil first. It’s savory and plays well with garlic, onion, and smoked meats. For baking or any recipe where you want a clean fat that acts more like butter, use refined coconut oil (it stays neutral) or plant-based butter sticks. Coconut oil also shines for crisp edges on cornbread-style bakes, as long as the coconut flavor stays quiet (more on that below).

Buttermilk: You want buttermilk for tang and tenderness, not for dairy itself. Use this simple mix when a recipe calls for 1 cup buttermilk:

1 cup unsweetened soy milk or unsweetened almond milk
1 tablespoon lemon juice or apple cider vinegar

Stir it and let it sit a few minutes. That acidity helps with lift in biscuits, keeps fried coatings from tasting flat, and gives slaws and marinades that familiar snap.

Cream: For creamy sauces, chowders, and silky desserts, you have two strong options. Full-fat canned coconut milk gives body fast, especially when simmered. If you want creaminess without coconut notes, make or buy cashew cream (blended cashews and water). Cashew cream reads more “Southern gravy” than “tropical,” especially with black pepper, garlic, and a splash of vinegar.

Cheese flavor: When a recipe needs that savory “cheddar-like” edge, nutritional yeast does a lot of heavy lifting. It won’t melt like cheese, but it adds a nutty, salty depth in collard greens, shrimp and grits-style cauliflower mash, and dairy-free “mac” made with low-carb noodles or shredded cabbage.

A few label and flavor tips save you from surprise sugar and odd aftertastes:

Buy unsweetened plant milks and skip flavored varieties. Vanilla almond milk can wreck a savory biscuit.
Check creamers and plant-based heavy cream for added sugar, starches, and gums that can change texture.
Avoid unwanted coconut flavor by choosing refined coconut oil, then balance richness with acid (vinegar, lemon, hot sauce) and bold spices (Cajun seasoning, cayenne, smoked paprika).

Finally, don’t forget thickening. Many Southern dishes depend on flour, but you can still get that spoon-coating finish.

Okra thickens gumbo naturally, especially when simmered long enough.
Reduction works for pan sauces, just simmer and whisk until glossy.
Xanthan gum (optional) can thicken gravy with a tiny pinch. Add gradually and whisk well to avoid gumminess.

For frying without dairy, focus on oil choice and temperature. Avocado oil and refined peanut oil handle high heat well, while light olive oil works for medium-high frying. Save extra-virgin olive oil for dressings and low-heat cooking because it has a lower smoke point and can taste bitter when overheated. No matter the oil, keep it steady (about 350°F if you use a thermometer) so breading crisps instead of soaking.

How to keep carbs low in classic comfort foods

Most Southern carbs come from flour, cornmeal, sugar, and starchy sides. You don’t need to quit comfort food, you just need swaps that keep the same rhythm on the plate: crunch, fluff, and a little sweetness when it counts.

For breading, wheat flour and cornmeal are easy to replace:

Crushed pork rinds give the closest “fried” crunch for chicken, fish, and okra. Season them well because they’re mild.
Almond flour browns nicely and works for pan-frying. It’s best when you want a tender crust, not a shattering crunch.
Coconut flour is very absorbent. Use it in small amounts mixed with almond flour so coatings don’t turn dry.
Ground flax helps bind and adds a faint nuttiness that fits fried green tomatoes.
Psyllium husk helps coatings and doughs hold together, especially when you miss gluten’s stretch.

For biscuits and dumplings, the goal is structure without wheat. Almond flour provides tenderness, while a little coconut flour or psyllium adds lift and chew. Use your dairy-free “buttermilk” mixture for tang, then bake hot so the outside sets before the inside dries out.

For cornbread, there are two smart directions. If you want a cornbread-style side that stays very low carb, use an almond flour base and lean on butter-free fat plus a little sweetener for that familiar aroma. If you still want real corn flavor, keep a small amount of cornmeal and watch portions. That version can still be sugar-free, just not ultra low carb.

For desserts, replace sugar first, then tackle flour:

Allulose tastes the most like real sugar and doesn’t have a strong cooling effect.
Monk fruit blends can be very sweet, so start small and adjust.
Erythritol works in many baked goods, but some people notice a cool finish.

You’ll also want to keep expectations realistic with classic Southern ingredients that carry more carbs. Sweet potato, corn, beans, and fruit can fit a lower-sugar plan, but portions matter. A few bites of sweet potato casserole might work for your day, while a full serving could push carbs too high.

A simple swap chart keeps decisions quick when you’re scanning recipes. Use this as your mental shortcut before you start cooking:

Classic ingredient	Low-carb, sugar-free, dairy-free swap	Best for
Wheat flour	Almond flour, or almond plus a little coconut flour	Biscuits, breading, cakes
Cornmeal breading	Crushed pork rinds, seasoned almond flour	Fried chicken, fish, okra
Sugar	Allulose, monk fruit blend, erythritol	Desserts, sweet tea-style flavors
Buttermilk	1 cup unsweetened soy or almond milk plus 1 tbsp lemon juice or apple cider vinegar	Biscuits, marinades, dressings
Heavy cream	Full-fat coconut milk or cashew cream	Gravies, chowders, desserts
Butter	Olive oil, refined coconut oil, plant-based butter sticks	Sautéing, baking, finishing

The biggest trick is seasoning like you mean it. Low-carb coatings and batters taste better when you add salt, pepper, garlic, paprika, and a touch of acid. That last part matters because vinegar or hot sauce makes “fried” flavors pop, even without dairy.

Simple macro guidance (so you know what fits your day)

Macros are just the big three nutrients your food is made of: protein, carbs, and fat. Protein builds and repairs your body. Carbs are quick energy (and they raise blood sugar the most). Fat helps you stay full and carries flavor.

For many people eating low carb, a simple meal target looks like this:

Protein first: aim for a palm-sized portion at meals (chicken, fish, shrimp, turkey, pork, eggs).
Keep carbs lower: choose non-starchy veggies most of the time (greens, cabbage, cauliflower, okra, zucchini).
Use fats for flavor and fullness: olive oil, avocado oil, coconut milk, and dairy-free butter alternatives.

If you like numbers, a practical starting point for a high-protein, low-carb plate is 25 to 40 grams of protein per meal, then keep net carbs modest. Still, not every recipe in a Southern lineup will be ultra low carb. Some dishes use sweet potato, beans, or fruit because they’re lower sugar and familiar, even though they raise carbs more than greens or cauliflower.

When you share recipes, include macros when you have them. If you don’t, you can still estimate quickly:

Add ingredients to a nutrition tracker (Cronometer, MyFitnessPal, or similar).
Set the total servings the recipe makes.
Use per-serving numbers, and list net carbs when possible (total carbs minus fiber).

A few common “macro surprises” are worth watching. Nuts, coconut milk, and plant-based butter can push calories up fast, even when carbs stay low. On the other hand, lean proteins can look “healthy” but feel dry without enough fat and seasoning. Balance is the goal, because the best Southern meals feel satisfying, not like diet food.

Breakfast and breads: 10 Southern favorites made dairy-free, sugar-free, and lower carb

Southern breakfasts don’t have to lean on butter, flour, or sugar to taste right. The trick is to keep the same comfort cues (warm spices, peppery gravy, crisp skillet edges), then swap in smart structure (almond flour plus a little coconut flour), bold seasoning, and a touch of tang. Below are 10 favorites you can make dairy-free, sugar-free, and lower carb, with clear options when a classic ingredient would push carbs up.

Dairy-Free Biscuits (lard or coconut oil)

These biscuits bake up tender and sturdy, thanks to almond flour plus a little coconut flour, and a quick acid “buttermilk” for lift.

Ingredients

2 cups blanched almond flour
2 tbsp coconut flour
1 tbsp baking powder
1/2 tsp fine salt
1 tbsp apple cider vinegar
2/3 cup unsweetened almond milk
1 large egg
1/3 cup chilled lard (for classic flavor) or refined coconut oil (for neutral)

Directions

Heat oven to 425°F, line a sheet pan with parchment.
Whisk almond flour, coconut flour, baking powder, and salt.
Stir vinegar into almond milk, then set aside 2 minutes.
Cut cold lard (or coconut oil) into the flour with a fork until pea-size bits form.
Whisk egg into the “buttermilk,” then fold into dough until just combined.
Rest 3 minutes, scoop 8 mounds, and bake 12 to 14 minutes.

Servings and time

Makes: 8 biscuits
Prep: 10 minutes
Cook: 12 to 14 minutes

Macros

Macros: Use a nutrition calculator for your exact brands and fat choice.

Dry biscuit problem? Don’t overmix, and don’t “fix” sticky dough with extra coconut flour. Let it rest instead.

Sausage Gravy (DF) with plant-based heavy cream

Peppery sausage gravy can still be thick and spoon-coating without wheat flour, you just need reduction or a tiny pinch of thickener.

Ingredients

1 lb breakfast sausage (sugar-free if possible)
2 tbsp minced onion (optional)
1 clove garlic, minced (optional)
1 1/2 cups unsweetened plant-based heavy cream
1/2 cup chicken broth
1/2 tsp black pepper (plus more to taste)
1/4 tsp fine salt (as needed)
1/8 tsp xanthan gum (optional, for fast thickening)

Directions

Brown sausage in a skillet over medium heat, leaving fat in the pan.
Add onion (and garlic if using), cook 2 minutes.
Pour in cream and broth, scrape up browned bits, then simmer 6 to 8 minutes.
Season heavily with black pepper, then taste for salt.
For extra thickness, whisk in xanthan gum in a light “rain,” then simmer 1 minute.

Servings and time

Serves: 4
Prep: 5 minutes
Cook: 12 to 15 minutes

Macros

Macros: Vary a lot by sausage and cream, calculate per serving.

Serving ideas: Spoon it over dairy-free biscuits, over sautéed greens, or over cauliflower mash for a cozy bowl.

Classic Cornbread (low sugar, dairy-free) with oil and plant-based milk

You still get real corn flavor, but almond flour keeps the slice more lower carb, and baking it in a hot skillet gives that crisp edge.

Ingredients

3/4 cup fine cornmeal
1 1/4 cups blanched almond flour
1 tbsp baking powder
1/2 tsp fine salt
2 large eggs
1 cup unsweetened almond milk
1/4 cup avocado oil (plus 1 tbsp for the skillet)

Directions

Heat oven to 425°F, place a 10-inch cast iron skillet inside to heat 5 minutes.
Whisk cornmeal, almond flour, baking powder, and salt.
Whisk eggs, almond milk, and oil, then stir into dry mix.
Carefully remove skillet, add 1 tbsp oil, swirl to coat.
Pour in batter, bake 14 to 18 minutes until set and browned.

Servings and time

Serves: 10 squares
Prep: 10 minutes
Cook: 14 to 18 minutes

Macros

Macros: Cornmeal raises carbs, so calculate with your brands.

Portion guidance: Keep it to 1 square if you’re watching net carbs closely, since cornmeal adds up fast.

Southern-Style Grits and Greens (bacon grease or olive oil)

You can go lower carb with cauliflower “grits,” or keep a small scoop of real grits for tradition, either way, the greens do a lot of the heavy lifting.

Ingredients

4 cups riced cauliflower (fresh or frozen) or 1/2 cup dry quick grits
1 1/2 cups chicken broth
2 tbsp bacon grease or olive oil
1 clove garlic, minced
6 cups chopped collards or turnip greens
2 tbsp apple cider vinegar
1/2 tsp crushed red pepper or hot sauce (to taste)
1/2 tsp black pepper
1/2 tsp salt (as needed)
2 tbsp chopped smoked ham or bacon (optional)

Directions

Simmer broth in a pot, then add cauliflower rice (or cook grits per package using broth).
Cook until thick, 8 to 10 minutes for cauliflower, then stir in 1 tbsp fat.
In a skillet, heat remaining fat, sauté garlic 30 seconds.
Add greens and optional smoked meat, splash in 2 tbsp broth, cover 5 minutes.
Uncover, add vinegar, pepper, and hot sauce, cook 2 minutes, then serve together.

Servings and time

Serves: 4
Prep: 10 minutes
Cook: 18 to 22 minutes

Macros

Macros: Cauliflower version is much lower carb than real grits, calculate based on your choice.

Sweet Potato Pancakes

These taste like a fall breakfast, even without sugar, but they’re higher carb than most options here, so treat them like a planned carb.

Ingredients

1 cup mashed cooked sweet potato
3 large eggs
1/3 cup blanched almond flour
1 tsp baking powder
1 tsp cinnamon
1/2 tsp vanilla extract (optional)
1/4 tsp fine salt
1 tbsp avocado oil (for the pan)
1/4 cup allulose-based sugar-free syrup (optional, for serving)
1/3 cup chilled coconut cream (optional, for topping)

Directions

Whisk mashed sweet potato and eggs until smooth.
Stir in almond flour, baking powder, cinnamon, vanilla, and salt.
Heat oil in a nonstick skillet over medium-low heat.
Cook 2 tbsp portions, 2 to 3 minutes per side, until set and browned.
Serve with sugar-free syrup or coconut cream.

Servings and time

Makes: 8 small pancakes
Prep: 10 minutes
Cook: 12 minutes

Macros

Macros: Higher net carbs due to sweet potato, calculate and keep portions small if needed.

sugar-free-fried-apple-fritters-recipe-50c0b261 - Keto Sugar Free

Fried Apple Fritters (sugar-free)

These are the “treat” breakfast, so keep them small, keep the batter thick, and dry the apples well so they don’t fall apart.

Ingredients

1 cup blanched almond flour
1 tbsp coconut flour
2 tsp baking powder
1 1/2 tsp cinnamon
1/4 tsp fine salt
2 large eggs
3 tbsp unsweetened almond milk
1 tsp vanilla extract
1 cup peeled diced apple (about 1 medium)
1 cup avocado oil or refined coconut oil (for frying)
1/3 cup powdered allulose
1 tbsp unsweetened almond milk (for glaze)

Directions

Pat diced apple dry with paper towels, then toss with a pinch of cinnamon.
Whisk dry ingredients, then whisk in eggs, almond milk, and vanilla to make a thick batter.
Fold in apples, rest 3 minutes to thicken.
Heat oil to about 350°F, then fry heaping tablespoons 2 to 3 minutes per side.
Drain well, then whisk powdered allulose with 1 tbsp almond milk and drizzle.

Servings and time

Makes: 10 to 12 mini fritters
Prep: 15 minutes
Cook: 10 to 12 minutes

Macros

Macros: Apples add carbs, and frying oil absorption varies, calculate for accuracy.

Tip: If fritters break, your batter is too loose. Add 1 tsp coconut flour, rest 2 minutes, then fry again.

Savory Herb Biscuits

These bake like a biscuit, but eat like a dinner roll, thanks to herbs, nutritional yeast, and a smoky “cheddar-like” note without dairy.

Ingredients

2 cups blanched almond flour
2 tbsp coconut flour
1 tbsp baking powder
1/2 tsp fine salt
2 tbsp nutritional yeast
1/2 tsp smoked paprika
2 tbsp chopped fresh chives
1 tbsp chopped parsley
1/2 tsp dried rubbed sage
2 large eggs
2/3 cup unsweetened almond milk
1 tbsp apple cider vinegar
1/3 cup refined coconut oil, chilled
1/4 cup ground pork rinds (optional, for extra savory bite)

Directions

Heat oven to 425°F, line a sheet pan.
Whisk flours, baking powder, salt, nutritional yeast, paprika, herbs, and pork rinds (if using).
Stir vinegar into almond milk, then whisk in eggs.
Cut chilled coconut oil into dry mix until crumbly.
Fold in wet mix, rest 3 minutes, then scoop 8 biscuits.
Bake 12 to 14 minutes, until golden.

Servings and time

Makes: 8 biscuits
Prep: 12 minutes
Cook: 12 to 14 minutes

Macros

Macros: Calculate with your tracker, especially if you add pork rinds.

Vegan Sausage and Potato Hash

This hash keeps the Southern feel (onion, peppers, Cajun seasoning), but swaps potatoes for turnips or radishes to drop carbs.

Ingredients

12 oz plant-based sausage, sliced
3 cups diced turnips or radishes
1/2 cup diced onion
1/2 cup diced green bell pepper
1 tbsp avocado oil
1 1/2 tsp Cajun seasoning (check for added sugar)
1/2 tsp black pepper
1/4 tsp salt (as needed)
2 tbsp chopped scallions (optional)
4 fried eggs (optional, not vegan)

Directions

Par-cook turnips or radishes in boiling water 6 minutes, then drain and dry well.
Heat oil in a skillet, brown sausage 3 minutes, then remove to a plate.
Add turnips, onion, and pepper, cook 10 minutes, stirring until browned.
Season with Cajun seasoning, pepper, and salt, then return sausage and heat 2 minutes.
Top with scallions, add fried eggs if you want extra protein.

Servings and time

Serves: 4
Prep: 12 minutes
Cook: 18 to 20 minutes

Macros

Macros: Vary by sausage brand and veggie choice, calculate per serving.

sugar-free-dairy-free-banana-bread-recipe-0ae49893 - Keto Sugar Free

Banana Bread Cake (sugar-free, dairy-free)

Ripe banana brings sweetness without added sugar, but it also raises carbs, so keep slices modest and enjoy it like a snack cake.

Ingredients

2 very ripe bananas, mashed (about 1 cup)
3 large eggs
2 1/2 cups blanched almond flour
2 tsp baking powder
1 1/2 tsp cinnamon
1/4 tsp fine salt
1 tsp vanilla extract
1/4 cup refined coconut oil, melted
1 cup chilled coconut cream (for frosting, optional)
1 tbsp powdered allulose (optional, for frosting)

Directions

Heat oven to 350°F, grease an 8-inch square pan.
Whisk bananas, eggs, vanilla, coconut oil, and salt.
Stir in almond flour, baking powder, and cinnamon until just combined.
Bake 25 to 30 minutes, until a toothpick comes out mostly clean.
Whip coconut cream with powdered allulose, then spread on cooled cake if using.

Servings and time

Serves: 12
Prep: 10 minutes
Cook: 25 to 30 minutes

Macros

Macros: Banana increases net carbs, calculate and keep to 1 small slice.

Biscuits with Tomato Gravy (dairy-free)

Tomato gravy is bold, tangy, and peppery, and it pairs perfectly with a split biscuit that can soak it up.

Ingredients

2 tbsp avocado oil or bacon fat
1/2 cup diced onion
2 cloves garlic, minced
2 tbsp tomato paste
1 1/2 cups chicken broth
1/4 cup unsweetened plant-based heavy cream or canned coconut milk
1 tbsp apple cider vinegar
1/2 tsp black pepper
1/8 tsp cayenne (or to taste)
1/2 tsp salt (as needed)
8 dairy-free biscuits (from the biscuit recipe above)

Directions

Warm oil in a skillet over medium heat, cook onion 5 minutes until soft.
Add garlic, cook 30 seconds, then stir in tomato paste 1 minute.
Pour in broth, whisk smooth, then simmer 8 to 10 minutes to thicken.
Stir in plant-based cream, add vinegar, pepper, and cayenne, then simmer 2 minutes.
Split biscuits, spoon tomato gravy over, and serve hot.

Servings and time

Serves: 4
Prep: 10 minutes
Cook: 15 to 18 minutes

Macros

Macros: Calculate based on biscuit choice and cream type, since brands vary a lot.

Main dishes: 15 big-flavor Southern dinners that stay low-carb and dairy-free

These dinners keep the Southern comfort you want, crunchy coatings, smoky pots, peppery gravy, and slow-cooked goodness, without piling on carbs or dairy. You’ll see smart swaps like cauliflower rice, radishes instead of potatoes, and vinegar-based sauces that taste bold without sugar. Each recipe also includes easy, low-carb “serve with” ideas, so dinner feels complete.

dairy-free-pickle-brined-southern-fried-chicken-62ed173c - Keto Sugar Free

Southern Fried Chicken (DF) with pickle juice brine and plant-based milk

This chicken comes out crackly and seasoned, like Sunday supper, but it skips wheat flour and buttermilk. The pickle brine adds tang and keeps the meat juicy.

Ingredients

2 lb bone-in chicken thighs and drumsticks (about 6 to 8 pieces)
1 cup dill pickle juice
1 cup water
1 tbsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp cayenne (optional)
1 cup unsweetened almond milk (or soy milk)
1 tbsp apple cider vinegar
1 large egg
2 cups plain pork rind crumbs
1 tsp onion powder
1 tsp dried thyme
1/2 tsp baking powder (helps crisping, optional)
2 to 3 cups avocado oil or refined peanut oil (for frying)

Directions

Stir pickle juice, water, salt, pepper, paprika, garlic powder, and cayenne in a bowl.
Add chicken, cover, and refrigerate 4 to 12 hours (8 hours is the sweet spot).
Whisk plant milk with vinegar, then rest 5 minutes to “sour.”
Whisk egg into the soured plant milk.
In a shallow dish, mix pork rind crumbs, onion powder, thyme, and baking powder.
Remove chicken from brine, pat very dry with paper towels.
Dip chicken in plant milk mixture, then press firmly into pork rind coating.
Rest coated chicken on a rack 10 minutes so the crust sets.
Heat oil to 350°F in a heavy pot, keep the oil at 340 to 355°F while frying.
Fry 2 to 3 pieces at a time, 12 to 16 minutes total, turning once, until 165°F at the thickest part.
Drain on a rack, not paper towels, then salt lightly while hot.

Servings and time

Serves: 4
Prep: 20 minutes (plus brine)
Brine: 4 to 12 hours
Cook: 20 to 25 minutes

Macros

Macros: Not listed, calculate with your chicken cut and oil absorption.

Serve with: vinegar slaw, garlicky sautéed collards, or cauliflower mash with black pepper.

Cajun Jambalaya with sausage and chicken

You still get that smoky, spicy pot, but cauliflower rice keeps it light. If you want a “regular” feel, use half cauliflower rice and half cooked rice.

Ingredients

1 lb boneless skinless chicken thighs, cut into 1-inch pieces
12 oz andouille sausage, sliced
2 tbsp olive oil
1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
4 cloves garlic, minced
2 tbsp Cajun seasoning (no sugar)
1 tsp dried thyme
2 bay leaves
1/2 cup crushed tomatoes (optional)
1 1/2 cups chicken broth
4 cups cauliflower rice (fresh or frozen)
1 tbsp apple cider vinegar (or lemon juice)
2 tbsp chopped parsley
Salt, to taste

Directions

Season chicken with 1 tbsp Cajun seasoning.
Heat oil in a large pot over medium-high heat, brown chicken 4 minutes.
Add sausage, cook 3 minutes to render and brown.
Add onion, celery, and bell pepper, cook 6 minutes until soft.
Stir in garlic, remaining Cajun seasoning, thyme, and bay leaves, cook 30 seconds.
Add crushed tomatoes (if using) and broth, scrape up browned bits.
Simmer uncovered 10 minutes to concentrate flavor.
Stir in cauliflower rice, cover, and cook 5 to 7 minutes until tender.
Finish with vinegar, parsley, then taste and adjust salt.

Servings and time

Serves: 6
Prep: 15 minutes
Cook: 30 minutes

Macros

Macros: Not listed, calculate based on sausage brand and whether you add rice.

Serve with: roasted okra, a side salad with hot sauce vinaigrette, or sautéed cabbage.

Creole-Style Etouffee with shellfish-free option

Etouffee should hug your spoon, not run across the plate. This version builds flavor with oil and aromatics, then thickens with okra or a small amount of almond flour.

Ingredients

2 tbsp avocado oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
4 cloves garlic, minced
2 tsp Creole seasoning (no sugar)
1 tsp smoked paprika
1/2 tsp dried thyme
2 cups chicken broth (or seafood stock if using shrimp)
1 cup sliced okra (fresh or frozen) or 2 tbsp almond flour
1 lb shrimp, peeled and deveined (optional) or 1 lb chicken thighs, diced
8 oz smoked sausage, sliced (optional, for the chicken path)
2 tbsp lemon juice
1 tbsp hot sauce (or to taste)
2 tbsp chopped scallions
Salt, to taste

Directions

Heat oil in a skillet over medium heat, cook onion, celery, and bell pepper 8 minutes.
Stir in garlic, Creole seasoning, paprika, and thyme, cook 30 seconds.
Pour in broth, then simmer 8 minutes.
For thickening, add okra and simmer 8 minutes, or whisk in almond flour and simmer 3 minutes.
Choose your path: add chicken and sausage, simmer 10 to 12 minutes, or add shrimp and simmer 3 to 4 minutes.
Turn off heat, stir in lemon juice and hot sauce.
Top with scallions, then taste and salt as needed.

Servings and time

Serves: 4
Prep: 15 minutes
Cook: 25 to 30 minutes

Macros

Macros: Not listed, calculate based on your protein choice.

Serve with: cauliflower rice, sautéed greens, or roasted spaghetti squash.

Bone Broth Smothered Chicken (olive oil and broth)

This is comfort food without the flour bomb. Reduction does the heavy lifting, and bone broth gives the gravy that slow-cooked taste.

Ingredients

2 lb bone-in chicken thighs
1 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
2 tbsp olive oil
1 large onion, thinly sliced
8 oz mushrooms, sliced (optional)
2 cups chicken bone broth
1 tsp dried thyme
1 tsp apple cider vinegar
1/8 tsp xanthan gum (optional)

Directions

Season chicken with salt, pepper, and garlic powder.
Heat oil in a deep skillet over medium-high heat.
Brown chicken skin-side down 6 minutes, flip and cook 4 minutes, then remove.
Add onion (and mushrooms if using), cook 8 minutes until browned.
Pour in bone broth, add thyme, then scrape up browned bits.
Return chicken to skillet, cover, and simmer 25 to 30 minutes until tender.
Uncover and simmer 5 to 10 minutes to thicken by reduction.
For faster thickness, whisk xanthan gum in a light sprinkle, then simmer 1 minute.
Finish with vinegar, then taste and adjust salt.

Servings and time

Serves: 4
Prep: 10 minutes
Cook: 45 to 55 minutes

Macros

Macros: Not listed, calculate based on chicken cut and broth.

Serve with: cauliflower mash, green beans, or a simple cucumber salad.

BBQ Pulled Pork with vinegar-based sauce

This pulled pork tastes like a roadside stand, because it leans on smoke, vinegar, and spice, not sugar. The sauce stays sharp, with an optional touch of allulose for balance.

Ingredients

4 lb pork shoulder (bone-in or boneless)
1 tbsp kosher salt
2 tsp black pepper
2 tsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1 tsp dry mustard
1/2 tsp cayenne (optional)
1 cup apple cider vinegar
1/2 cup water
2 tbsp yellow mustard
1 tsp crushed red pepper
1 tbsp allulose (optional)
1/2 tsp liquid smoke (optional)

Directions

Mix salt, pepper, paprika, garlic powder, onion powder, dry mustard, and cayenne.
Rub pork all over, then place in a slow cooker or covered roasting pan.
Slow cooker: cook on low 8 to 10 hours, until it shreds easily.
Oven: cook covered at 300°F for 4 to 5 hours, until fork-tender.
Whisk vinegar, water, mustard, red pepper, allulose (if using), and liquid smoke (if using).
Shred pork with two forks, discard large fat pieces.
Pour in enough sauce to keep it juicy, then toss well.
Rest 10 minutes so the meat drinks up the sauce.

Servings and time

Serves: 8
Prep: 15 minutes
Cook: 4 to 10 hours (method dependent)

Macros

Macros: Not listed, calculate based on pork cut and serving size.

Serve with: vinegar slaw, collards, or lettuce wraps with pickles and onions.

Chicken Fried Steak (DF) using oil for frying

You can still get that crunchy crust and peppery gravy, even without dairy. The trick is a pork rind and almond flour blend, plus a plant-based cream gravy that clings.

Ingredients

1 1/2 lb cube steak (about 4 pieces)
1 tsp kosher salt
1 tsp black pepper (plus more for gravy)
1 cup unsweetened almond milk (or soy milk)
1 tbsp apple cider vinegar
1 large egg
1 cup pork rind crumbs
1/2 cup blanched almond flour
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp onion powder
1 to 1 1/2 cups avocado oil (for shallow frying)
1 1/2 cups beef broth
1/2 cup unsweetened plant-based heavy cream
1/8 tsp xanthan gum (optional)

Directions

Season steaks with salt and pepper.
Stir plant milk with vinegar, rest 5 minutes, then whisk in egg.
Mix pork rind crumbs, almond flour, paprika, garlic powder, and onion powder.
Dip steak in plant milk mixture, then press into coating.
Heat oil in a skillet to 350°F.
Fry steaks 3 to 4 minutes per side, then drain on a rack.
Pour off all but 2 tbsp pan drippings.
Add broth and simmer 4 minutes, whisking up browned bits.
Stir in plant-based heavy cream, add lots of black pepper.
Simmer 3 minutes, then thicken with a tiny pinch of xanthan gum if needed.

Servings and time

Serves: 4
Prep: 15 minutes
Cook: 20 minutes

Macros

Macros: Not listed, calculate based on steak size and oil use.

Serve with: cauliflower mash, sautéed green beans, or a sharp mustard slaw.

Shrimp and Grits (dairy-free) with broth, garlic, and bacon

This hits the same comfort notes, smoky bacon, garlicky shrimp, and a creamy base, but it uses broth and olive oil instead of butter. Go with cauliflower “grits” for low carb, or keep a smaller scoop of real grits.

Ingredients

4 slices bacon, chopped
1 lb shrimp, peeled and deveined
1 tsp smoked paprika
1/2 tsp garlic powder
2 tbsp olive oil
3 cloves garlic, minced
1/2 cup chicken broth
1 tbsp lemon juice
2 tbsp sliced scallions
2 tbsp chopped parsley
4 cups cauliflower rice or 1/2 cup dry quick grits
1 1/2 cups chicken broth (for the base)
1/2 tsp salt (as needed)
Black pepper, to taste

Directions

Cook bacon in a skillet over medium heat until crisp, then remove to a plate.
Season shrimp with paprika and garlic powder.
Add olive oil to the skillet, cook shrimp 1 to 2 minutes per side, then remove.
Add garlic, cook 30 seconds.
Pour in 1/2 cup broth, simmer 2 minutes, then stir in lemon juice.
Return shrimp and bacon to the skillet, toss, then turn off heat.
For cauliflower grits, simmer cauliflower rice with 1 1/2 cups broth 8 to 10 minutes until thick.
For grits, cook per package using broth, then season with pepper.
Serve shrimp over the base, top with scallions and parsley.

Servings and time

Serves: 4
Prep: 10 minutes
Cook: 20 minutes

Macros

Macros: Not listed, calculate based on whether you use cauliflower or grits.

Serve with: sautéed spinach, roasted asparagus, or a simple tomato and cucumber salad.

Chicken and Dumplings (DF) with plant-based butter

This one feels like a warm blanket. The broth stays rich, and the dumplings hold together without wheat by using almond flour and psyllium.

Ingredients

2 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced carrots (optional, keep it modest)
3 cloves garlic, minced
6 cups chicken broth
2 lb boneless skinless chicken thighs
1 tsp dried thyme
1 bay leaf
1 1/2 cups blanched almond flour
1 tbsp psyllium husk powder
2 tsp baking powder
1/2 tsp salt
2 tbsp melted plant-based butter
2 large eggs
1/4 cup chopped parsley
Black pepper, to taste

Directions

Heat oil in a pot over medium heat, cook onion, celery, and carrots 6 minutes.
Add garlic, cook 30 seconds.
Add broth, chicken, thyme, and bay leaf, simmer 25 minutes until chicken is tender.
Remove chicken, shred, then return it to the pot.
Stir almond flour, psyllium, baking powder, and salt in a bowl.
Whisk in melted plant-based butter and eggs until a thick dough forms.
Lower heat to a gentle simmer, then drop dumpling dough by spoonfuls onto the surface.
Cover and simmer 10 minutes without stirring.
Uncover, simmer 2 minutes, then add parsley and pepper.

Servings and time

Serves: 6
Prep: 15 minutes
Cook: 45 minutes

Macros

Macros: Not listed, calculate based on dumpling size and broth.

Serve with: a side of tangy greens, or cucumber slices with vinegar and salt.

Dumpling rule: keep the pot at a gentle simmer and don’t stir, or they can break apart.

Low-Country Boil with shrimp, sausage, corn, and potatoes

This is messy, fun dinner food. Keep it low-carb by swapping potatoes for radishes or turnips, and by using less corn (or skipping it).

Ingredients

8 cups water
1/4 cup Old Bay-style seasoning (check for sugar)
1 tbsp kosher salt
1 lemon, halved
4 cloves garlic, smashed
12 oz andouille sausage, sliced into rounds
1 lb radishes or turnips, halved (or 1 lb baby potatoes if not strict low-carb)
2 ears corn, cut into thirds (optional, use 1 ear for lower carb)
1 1/2 lb shrimp, shell-on or peeled
2 tbsp apple cider vinegar
2 tbsp olive oil
2 tbsp chopped parsley

Directions

Bring water, seasoning, salt, lemon, and garlic to a boil.
Add sausage and radishes (or turnips), boil 10 minutes.
Add corn, boil 4 minutes.
Add shrimp, cook 2 to 3 minutes until pink and firm.
Drain well, then toss with vinegar, olive oil, and parsley.
Taste, then add a pinch more seasoning if needed.

Servings and time

Serves: 6
Prep: 15 minutes
Cook: 20 minutes

Macros

Macros: Not listed, calculate based on corn and potato choices.

Serve with: a big bowl of slaw, or grilled zucchini with lemon.

Fried Catfish with cornmeal coating

You can keep the classic cornmeal taste without going heavy on carbs. Mix cornmeal with almond flour, then fry hot and fast so it stays crisp.

Ingredients

1 1/2 lb catfish fillets
1 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
1/2 cup fine cornmeal
1/2 cup blanched almond flour
1 tsp smoked paprika
1/2 tsp cayenne (optional)
1 cup avocado oil or refined peanut oil (for shallow frying)
1/2 cup olive oil mayo
2 tbsp dill pickle relish (sugar-free if possible)
1 tbsp lemon juice
1 tsp Dijon mustard
1 tbsp chopped dill (optional)

Directions

Pat catfish dry, then season with salt, pepper, and garlic powder.
Mix cornmeal, almond flour, paprika, and cayenne in a shallow dish.
Press fillets into coating, shake off excess.
Heat oil to 350°F in a skillet.
Fry 2 to 3 minutes per side until golden and cooked through.
Drain on a rack, then salt lightly.
Stir mayo, relish, lemon juice, Dijon, and dill for a quick tartar-style sauce.

Servings and time

Serves: 4
Prep: 15 minutes
Cook: 10 minutes

Macros

Macros: Not listed, calculate based on oil use and portion size.

Serve with: sautéed cabbage, roasted okra, or a tomato and onion salad with vinegar.

Country Style Pork Tenderloin

This one is weeknight-friendly but still tastes like Sunday. A quick sear plus a simple pan sauce gets you there fast.

Ingredients

1 1/2 lb pork tenderloin
1 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
1 tbsp olive oil
1 tbsp plant-based butter (optional)
3 cloves garlic, minced
1/2 cup chicken broth
1 tbsp lemon juice
1 tsp dried thyme (or 1 tbsp fresh)
1 tbsp chopped parsley

Directions

Pat pork dry, then season with salt, pepper, and garlic powder.
Heat oil in a skillet over medium-high heat.
Sear tenderloin 2 to 3 minutes per side until browned.
Lower heat to medium, cover, and cook 10 to 14 minutes until 145°F.
Move pork to a plate and rest 8 minutes.
Add plant-based butter (if using) and garlic to the pan, cook 30 seconds.
Pour in broth and lemon juice, simmer 2 to 3 minutes.
Stir in thyme and parsley, then slice pork and spoon sauce over.

Servings and time

Serves: 4
Prep: 10 minutes
Cook: 20 minutes

Macros

Macros: Not listed, calculate based on tenderloin size and fat used.

Serve with: roasted broccoli, cauliflower mash, or sautéed green beans with garlic.

Roasted Chicken with thyme (crispy skin, dairy-free)

This is the kind of roast chicken that perfumes the whole house. A dry brine and hot oven give you crisp skin, even without butter.

Ingredients

1 whole chicken (4 to 5 lb)
1 1/2 tbsp kosher salt
1 tsp black pepper
2 tsp dried thyme
1 tsp garlic powder
2 tbsp olive oil
1 lemon, quartered
4 cloves garlic, smashed
1/2 cup chicken broth (for the pan)
1 tbsp apple cider vinegar (optional, for pan sauce)

Directions

Pat chicken very dry.
Mix salt, pepper, thyme, and garlic powder, then rub all over chicken.
Refrigerate uncovered 8 to 24 hours (even 8 hours helps).
Heat oven to 425°F.
Rub chicken skin with olive oil, then stuff cavity with lemon and garlic.
Place in a roasting pan, add broth to the pan.
Roast 45 to 65 minutes, until 165°F in the thigh and juices run clear.
Rest 15 minutes before carving.
For a quick pan sauce, simmer drippings with vinegar 2 minutes, then spoon over chicken.

Servings and time

Serves: 6
Prep: 15 minutes (plus dry brine)
Dry brine: 8 to 24 hours
Cook: 45 to 65 minutes

Macros

Macros: Not listed, calculate based on portion and skin.

Serve with: roasted Brussels sprouts, a crisp salad, or green beans with a splash of vinegar.

Meatless Jackfruit BBQ Sandwiches (sugar-free)

Jackfruit pulls

Sides and vegetables: 15 classic Southern plates that do not need dairy or sugar

A good Southern plate doesn’t need butter or a spoonful of sugar to taste right. It needs smoke, salt, pepper, and tang, plus enough simmer time to pull flavor into every bite. The sides below stay dairy-free and sugar-free, and they fit everything from weeknight chicken to Sunday roast.

A quick note on carbs: greens, okra, cabbage, tomatoes, and radishes are naturally lower carb. Beans, sweet potatoes, and classic potato salad run higher, so I included portion guidance where it matters.

Collard Greens with ham hocks

Collards should taste deep and savory, with a broth you want to sip. Keep the pot liquor bold, not sweet, and finish with vinegar and hot sauce.

Ingredients

2 lb collard greens
1 smoked ham hock (about 1 to 1 1/4 lb)
1 tbsp bacon fat or olive oil
1 medium yellow onion, diced (about 1 cup)
3 cloves garlic, minced
6 cups chicken broth (plus more as needed)
1 bay leaf
1/2 tsp black pepper
1/2 tsp crushed red pepper (optional)
2 tbsp apple cider vinegar (plus more to taste)
Hot sauce, to taste
Salt, to taste (add at the end)

Directions

Clean the greens: strip leaves from thick stems, then soak in a sink of cold water 5 minutes.
Lift greens out (don’t pour), refill water, and repeat until no grit remains, then chop.
In a pot, heat bacon fat, cook onion 5 minutes, then add garlic 30 seconds.
Add ham hock, broth, bay leaf, pepper, and crushed red pepper.
Bring to a simmer, then add collards, they should be mostly covered (add broth if needed).
Cover and simmer gently 60 to 90 minutes, until tender.
Pull ham hock, shred meat, discard skin and bones, then stir meat back in.
Finish with vinegar and hot sauce, then salt to taste.

Servings and time

Serves: 6
Prep: 20 minutes
Cook: 75 to 110 minutes

Macros

Macros: Not listed, calculate based on ham hock size and broth brand.

Southern Green Beans cooked with bacon

You can cook these two ways. A slow simmer gives you pot-style beans. A quick sauté keeps them snappy and bright.

Ingredients

1 1/2 lb fresh green beans, trimmed
6 slices bacon, chopped
1 small onion, diced (about 3/4 cup)
2 cloves garlic, minced
1/2 cup chicken broth
1/2 tsp black pepper
1/4 tsp crushed red pepper (optional)
1 tbsp apple cider vinegar (optional, for serving)
Salt, to taste

Directions

Cook bacon in a pot until crisp, then remove, leave 2 tbsp drippings.
Add onion, cook 5 minutes, then add garlic 30 seconds.
Add green beans, broth, pepper, and crushed red pepper.
Slow simmer: Cover and simmer 35 to 45 minutes, stirring once or twice.
Quick sauté: Cook uncovered 8 to 10 minutes over medium-high, add a splash more broth if dry.
Stir bacon back in, add vinegar if you like, then salt to taste.

Servings and time

Serves: 6
Prep: 10 minutes
Cook: 20 to 55 minutes (method dependent)

Macros

Macros: Not listed, calculate based on bacon and serving size.

Fried Green Tomatoes (cornmeal crusted)

That crunchy crust matters, so keep the oil hot and the slices dry. The dairy-free “buttermilk” dip helps the coating stick.

Ingredients

3 medium green tomatoes, sliced 1/4-inch thick (about 1 1/2 lb)
1 tsp kosher salt (for tomatoes)
1/2 cup unsweetened almond milk
1 tbsp apple cider vinegar
1 large egg
1/2 cup fine cornmeal
1/2 cup blanched almond flour
1 tsp smoked paprika
1/2 tsp black pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1 to 1 1/2 cups avocado oil or refined peanut oil (for frying)

Directions

Salt tomato slices and rest 10 minutes, then pat very dry.
Mix almond milk and vinegar, rest 5 minutes, then whisk in egg.
Combine cornmeal, almond flour, paprika, pepper, garlic powder, and onion powder.
Heat oil to 350°F in a skillet.
Dip tomatoes in milk mixture, then press into coating.
Fry 2 to 3 minutes per side until golden.
Drain on a rack (not paper towels) and salt lightly while hot.

Servings and time

Serves: 6
Prep: 15 minutes
Cook: 12 minutes

Macros

Macros: Not listed, calculate (cornmeal adds carbs).

Candied Sweet Potatoes (sugar-free) with olive oil or vegan butter

This tastes like the classic, just without the sugar dump. Still, sweet potatoes are higher carb, so treat this like a measured side.

Ingredients

2 lb sweet potatoes, peeled and sliced 1/2-inch thick
3 tbsp olive oil or melted vegan butter
1/3 cup allulose (or monk fruit blend to taste)
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1/2 tsp fine salt
1/3 cup water

Directions

Heat oven to 375°F.
Toss sweet potatoes with oil, allulose, cinnamon, nutmeg, vanilla, and salt.
Spread in a baking dish, pour water around the edges.
Cover tightly with foil, bake 25 minutes.
Uncover, baste, then bake 20 to 25 minutes until tender and glossy.

Servings and time

Serves: 8
Prep: 15 minutes
Cook: 45 to 55 minutes

Macros

Macros: Not listed (higher carb). Portion tip: start with 1/3 to 1/2 cup.

Creamed Corn (dairy-free) with coconut milk or olive oil

This works two ways. Coconut milk gives rich body (you may taste a light coconut note). The olive oil version stays more neutral and savory.

Ingredients

4 cups corn kernels (fresh or frozen)
1/2 cup full-fat canned coconut milk (or see option below)
1/2 cup chicken broth
1 tbsp olive oil
1 small onion, grated or finely minced (about 1/2 cup)
2 cloves garlic, minced
1/2 tsp black pepper
1/2 tsp fine salt (as needed)
1/8 tsp xanthan gum (optional, for quick thickening)

Directions

Cook onion in olive oil 4 minutes, then add garlic 30 seconds.
Add corn, coconut milk, broth, pepper, and a small pinch of salt.
Simmer uncovered 10 to 15 minutes until thicker (reduction does the work).
If you want it thicker fast, whisk in xanthan gum in a light sprinkle.
Taste, then salt as needed.

Olive oil option

Replace coconut milk with 2 tbsp olive oil + 1/4 cup extra broth, then simmer a few minutes longer.

Servings and time

Serves: 6
Prep: 10 minutes
Cook: 15 to 20 minutes

Macros

Macros: Not listed (corn is higher carb). Portion tip: keep it to 1/3 cup if you’re strict.

Okra and Tomatoes

Okra can turn slick if you baby it. High heat helps, and you want acid at the right moment, not too early.

Ingredients

1 lb okra, sliced
2 tbsp olive oil
1 medium onion, sliced (about 1 cup)
3 cloves garlic, minced
2 cups diced tomatoes (fresh or canned, no sugar added)
1 1/2 tsp Cajun seasoning (check for sugar)
1/2 tsp black pepper
1 tbsp apple cider vinegar (add near the end)
Salt, to taste

Directions

Heat oil in a wide skillet over medium-high.
Add okra in one layer, cook 6 minutes, stirring once or twice.
Add onion, cook 4 minutes, then add garlic 30 seconds.
Stir in tomatoes, Cajun seasoning, and pepper, simmer 8 minutes.
Add vinegar in the last 2 minutes, then salt to taste.

Servings and time

Serves: 4
Prep: 10 minutes
Cook: 20 minutes

Macros

Macros: Not listed, calculate if needed.

Okra tip: if you add vinegar too early, okra can tighten and feel gummy. Add it near the end.

Black-Eyed Peas with smoked turkey

This is comfort in a bowl, but it’s higher carb because it’s beans. Keep the seasoning smoky and savory, no sweet ham glaze needed.

Ingredients

1 lb dried black-eyed peas, rinsed
1 smoked turkey wing or leg (about 1 to 1 1/2 lb)
8 cups chicken broth or water (start with 7 cups, add as needed)
1 medium onion, diced (about 1 cup)
2 celery stalks, diced (about 3/4 cup)
3 cloves garlic, minced
1 bay leaf
1 tsp dried thyme
1/2 tsp black pepper
1 tbsp apple cider vinegar (to finish)
Salt, to taste

Directions

Soak option: Cover peas with water 6 to 8 hours, drain and rinse.
No-soak option: Rinse peas, then plan on a longer simmer.
Add peas, turkey, broth, onion, celery, garlic, bay leaf, thyme, and pepper to a pot.
Simmer gently 60 to 90 minutes (no-soak may take 90 to 120), stir occasionally.
Add broth if the pot gets dry, keep peas just covered.
Remove turkey, pull meat, return meat to pot.
Finish with vinegar, then salt to taste.

Servings and time

Serves: 8
Prep: 15 minutes (plus soak if using)
Cook: 75 to 120 minutes

Macros

Macros: Not listed (higher carb). Portion tip: try 1/2 cup as a side.

Potato Salad with olive-oil based mayo (low-carb swap option)

If you want classic, you can still do it sugar-free and dairy-free. If you want lower carb, cauliflower gives the same picnic vibe.

Ingredients (classic potato version)

2 lb Yukon Gold potatoes, peeled and diced
3/4 cup olive oil mayo (sugar-free if possible)
1 tbsp yellow mustard
2 tbsp dill pickle relish or chopped pickles (no sugar added)
2 celery stalks, diced (about 3/4 cup)
2 tbsp minced onion
3 hard-boiled eggs, chopped
1/2 tsp black pepper
1/2 tsp kosher salt (to taste)
1/2 tsp smoked paprika (plus more on top)

Directions

Boil potatoes in salted water 10 to 12 minutes until tender, drain well.
Cool 15 minutes so the dressing doesn’t get oily.
Mix mayo, mustard, relish, celery, and onion.
Fold in potatoes and eggs, then season with pepper and salt.
Dust with paprika, chill 1 hour.

Low-carb cauliflower swap

Replace potatoes with 2 lb cauliflower florets, steamed 6 to 8 minutes, then drained and cooled.

Servings and time

Serves: 8
Prep: 20 minutes
Cook: 12 minutes
Chill: 60 minutes

Macros

Macros: Not listed (potato version is higher carb). Portion tip: keep classic to 1/2 cup, cauliflower can be larger.

Vinegar-based coleslaw (no mayo)

This one stays crisp and bright, like slaw that belongs next to pulled pork. If you want a tiny sweet note, use a sugar-free sweetener.

Ingredients

6 cups shredded green cabbage (about 1 small head)
1 cup shredded carrot
1/2 cup thin-sliced red onion
1/3 cup apple cider vinegar
2 tbsp olive oil
1 tbsp Dijon or yellow mustard
1 tsp celery seed
1/2 tsp black pepper
1/2 tsp kosher salt
1 to 2 tbsp allulose or monk fruit (optional)

Directions

Whisk vinegar, olive oil, mustard, celery seed, pepper, salt, and sweetener (if using).
Toss with cabbage, carrot, and onion until evenly coated.
Rest 20 to 30 minutes, then toss again and adjust salt.

Servings and time

Serves: 8
Prep: 15 minutes
Rest: 20 to 30 minutes

Macros

Macros: Not listed, calculate if needed.

Baked Beans with molasses (sugar-free style)

Traditional baked beans run sweet. This version keeps the smoky vibe, with a molasses-style flavor boost that doesn’t rely on sugar. Beans are higher carb, so serve them like a condiment, not a casserole.

Ingredients

3 (15 oz) cans navy beans, drained and rinsed
6 slices bacon, chopped
1 medium onion, diced (about 1 cup)
3 cloves garlic, minced
1/2 cup sugar-free ketchup
2 tbsp yellow mustard
1 tbsp apple cider vinegar
1 1/2 tsp smoked paprika
1/2 tsp black pepper
1/3 cup allulose
1/4 tsp molasses flavoring or blackstrap-style extract (optional, use per label)
1/2 cup chicken broth (as needed for consistency)

Directions

Heat oven to 350°F.
Cook bacon in a skillet until browned, keep 2 tbsp drippings.
Cook onion in drippings 5 minutes, then add garlic 30 seconds.
Stir in ketchup, mustard, vinegar, paprika, pepper, allulose, and molasses flavoring (if using).
Add beans, then add broth until saucy, not soupy.
Bake uncovered 35 to 45 minutes, stir once halfway.

Servings and time

Serves: 10
Prep: 15 minutes
Cook: 45 to 55 minutes

Macros

Macros: Not listed (higher carb). Portion tip: aim for 1/3 cup.

Roasted Root Vegetables (lower-carb mix)

Roasting brings out sweetness without adding sugar. Radishes turn mellow, turnips get nutty, and rutabaga adds a potato-like feel (use it in moderation).

Ingredients

2 cups radishes, halved
2 cups turnips, peeled and cubed
1 cup rutabaga, peeled and cubed
1 cup carrots, sliced (optional, higher carb)
3 tbsp olive oil
1 tsp kosher salt
1/2 tsp black pepper
1 tsp smoked paprika
1/2 tsp garlic powder
1 tsp dried thyme

Directions

Heat oven to 425°F, preheat a sheet pan 5 minutes.
Toss vegetables with olive oil, salt, pepper, paprika, garlic powder, and thyme.
Roast 25 to 35 minutes, flipping once, until browned and tender.

Servings and time

Serves: 6
Prep: 15 minutes
Cook: 25 to 35 minutes

Macros

Macros: Not listed, calculate based on how much rutabaga and carrot you use.

Skillet Fried Okra

Okra should crunch, not steam. High heat and a dry coating are your best friends here.

Ingredients (breaded option)

1 lb okra, sliced
1 large egg
2 tbsp unsweetened plant milk
1 cup plain pork rind crumbs
1 tsp Cajun seasoning (no sugar)
1/2 tsp black pepper
1/2 cup avocado oil (for frying)
Salt, to taste

Ingredients (unbreaded option)

1 lb okra, sliced
2 tbsp avocado oil
1/2 tsp kosher salt
1/2 tsp black pepper

Directions

Heat skillet over medium-high and warm oil until shimmering.
Breaded: Whisk egg and plant milk, toss okra in it, then coat with pork rind crumbs and seasoning.
Fry in a single layer 6 to 8 minutes, turning once, until crisp.
Unbreaded: Sauté okra in hot oil 10 to 12 minutes, stirring occasionally, until browned.
Salt to taste and serve hot.

Servings and time

Serves: 4
Prep: 10 minutes
Cook: 10 to 15 minutes

Macros

Macros: Not listed, calculate if needed.

Cabbage Casserole (dairy-free)

This eats like a cozy bake without cheese. Nutritional yeast gives that savory, “cheesy” feel, and tomatoes keep it juicy.

Ingredients

1 large green cabbage, chopped (about 10 cups)
1 lb ground beef or ground turkey (optional)
1 tbsp olive oil (if using turkey or very lean meat)
1 medium onion, diced (about 1 cup)
3 cloves garlic, minced
1 (14.5 oz) can diced tomatoes, no sugar added
2 tbsp tomato paste
2 tbsp nutritional yeast
1 tsp smoked paprika
1 tsp dried oregano
1/2 tsp black pepper
1 tsp kosher salt (to taste)

Directions

Heat oven to 375°F.
Brown meat with onion 8 minutes, add garlic 30 seconds (add olive oil if needed).
Stir in tomatoes, tomato paste, nutritional yeast, paprika, oregano, pepper, and salt.
Fold in cabbage, then spread into a baking dish.
Cover with foil and bake 35 minutes.
Uncover and bake 10 minutes, until tender and lightly browned.

Servings and time

Serves: 8
Prep: 15 minutes
Cook: 45 minutes

Macros

Macros: Not listed, calculate based on meat choice.

Fried Deviled Eggs

These are snacky, rich, and perfect for a party tray. The coating sticks best when the whites are dry and the breading is pressed on firmly.

Ingredients

6 large eggs, hard-boiled and peeled
1/3 cup olive oil mayo
1 tbsp yellow mustard
1 tbsp dill pickle juice (or apple cider vinegar)
1/4 tsp black pepper
1/4 tsp kosher salt (to taste)
1/2 cup blanched almond flour (for dredging)
2 large eggs, beaten (for dredging)
1 cup pork rind crumbs
1 tsp smoked paprika
1 to 1 1/2 cups avocado oil (for frying)

Directions

Slice eggs in half, pop yolks into a bowl, and pat whites dry.
Mix yolks with mayo, mustard, pickle juice, pepper, and salt, then chill filling.
Set up dredge: almond flour, beaten eggs, then pork rinds mixed with paprika.
Bread the egg whites: dust, dip, then press into crumbs, then rest 10 minutes.
Heat oil to 350°F, fry egg whites 30 to 45 seconds, just until golden.
Drain on a rack, cool 5 minutes, then pipe or spoon in filling.

Servings and time

Serves: 6 (12 halves)
Prep: 20 minutes
Cook: 5 minutes

Macros

Macros: Not listed, calculate based on oil absorption and mayo brand.

Turnip Greens (simple pot-licker style)

Turnip greens are more peppery than collards and they usually get tender faster. Treat them like a quicker pot of greens, and keep that finishing vinegar.

Ingredients

2 lb turnip greens
4 slices bacon, chopped (or 2 tbsp bacon fat)
1 medium onion, diced (about 1 cup)
3 cloves garlic, minced
4 cups chicken broth (add more if needed)
1/2 tsp black pepper
1 pinch crushed red pepper (optional)
2 tbsp apple cider vinegar
Hot sauce, to taste
Salt, to taste

Directions

Clean greens like collards (soak, lift out, repeat), then chop.
Cook bacon until browned, then add onion and cook 5 minutes.
Add garlic 30 seconds, then add broth, pepper, and crushed red pepper.
Add greens, they should be mostly covered, then simmer 35 to 55 minutes.
Finish with vinegar and hot sauce, then salt to taste.

Servings and time

Serves: 6
Prep: 20 minutes
Cook: 45 to 65 minutes

Macros

Macros: Not listed, calculate based on bacon and broth.

Desserts and treats: 10 sugar-free Southern sweets that are also dairy-free

Southern desserts don’t need milk, butter, or sugar to taste like home. The trick is to keep the classic flavors (vanilla, cinnamon, toasted pecans, bright lemon), then use the right sweetener and a dairy-free fat that bakes well. Also, a quick heads up, fruit and sweet potato still bring carbs, even when you skip added sugar, so portion size matters.

Banana Pudding with dairy-free vanilla wafer-style cookies

This stays simple: cool vanilla pudding, sliced banana, and that familiar cookie layer. Coconut milk makes it rich, while cashew milk tastes more neutral.

Ingredients

2 cups unsweetened coconut milk or unsweetened cashew milk
3 large egg yolks
1/3 cup allulose (or to taste)
2 tbsp cornstarch alternative (arrowroot) or 1 tbsp unflavored gelatin
1 1/2 tsp vanilla extract
1/8 tsp fine salt
2 medium ripe bananas, sliced
30 sugar-free vanilla wafer-style cookies (store-bought) or homemade almond flour wafers

Directions

Whisk milk, yolks, allulose, thickener, and salt in a saucepan.
Cook over medium-low, whisking, until thickened, 6 to 10 minutes.
Turn off heat, stir in vanilla, then cool 15 minutes.
Layer cookies, bananas, and pudding in a dish.
Chill 4 hours (or overnight) so it sets and softens.

Servings and time

Serves: 8
Prep: 15 minutes
Cook: 10 minutes
Chill: 4 hours

Macros

Macros: Not listed (bananas add carbs), calculate with your cookie choice.
Portion tip: Keep it to 1/2 cup if you’re watching net carbs.

Peach Cobbler (dairy-free, sugar-free)

Warm peaches still taste like summer, even without sugar. Allulose works well here because it tastes clean and stays syrupy.

Ingredients

4 cups sliced peaches (fresh or frozen, thawed)
1/3 cup allulose (adjust to taste)
1 tbsp lemon juice
1 tsp cinnamon
1 tbsp arrowroot starch (optional, for thicker juices)
1 1/2 cups blanched almond flour
1 1/2 tsp baking powder
1/4 tsp fine salt
1 large egg
5 tbsp plant-based butter, melted
1/4 cup unsweetened almond milk

Directions

Heat oven to 350°F, grease an 8-inch baking dish.
Toss peaches with allulose, lemon, cinnamon, and arrowroot (if using).
Stir almond flour, baking powder, and salt in a bowl.
Mix in egg, melted plant butter, and almond milk to make a thick batter.
Drop batter by spoonfuls over peaches.
Bake until golden and bubbling, 28 to 35 minutes.
Rest 20 minutes before serving so it thickens.

Servings and time

Serves: 8
Prep: 15 minutes
Cook: 28 to 35 minutes

Macros

Macros: Not listed (peaches are higher carb), calculate per serving.
Serving tip: Try 1/3 cup cobbler with a spoon of whipped coconut cream.

Sweet Potato Pie with coconut milk

This tastes like the holidays, even without dairy. Still, sweet potato is naturally higher carb, so slice it thinner than you would for a crowd.

Ingredients

1 1/2 cups blanched almond flour
3 tbsp plant-based butter, melted
1 tbsp allulose
1/4 tsp fine salt
2 cups mashed cooked sweet potato (cooled)
2 large eggs
3/4 cup canned coconut milk
1/2 cup allulose
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1 tsp vanilla extract
1/8 tsp fine salt

Directions

Heat oven to 350°F, grease a 9-inch pie pan.
Mix almond flour, melted plant butter, allulose, and salt.
Press crust into pan, bake 10 minutes, then cool slightly.
Whisk sweet potato, eggs, coconut milk, allulose, spices, vanilla, and salt.
Pour into crust, bake 35 to 45 minutes until mostly set.
Cool 1 hour, then chill 4 hours for clean slices.

Servings and time

Serves: 10
Prep: 20 minutes
Cook: 45 to 55 minutes
Chill: 4 hours

Macros

Macros: Not listed (sweet potato is higher carb), calculate per slice.
Portion tip: Cut 10 to 12 slices, not 8.

Coconut Macaroons

These are fast, chewy, and naturally dairy-free. Watch the bake time like a hawk because coconut goes from pale to too dark quickly.

Ingredients

3 cups unsweetened shredded coconut
3 large egg whites
1/2 cup allulose
1 1/2 tsp vanilla extract
1/4 tsp fine salt

Directions

Heat oven to 325°F, line a sheet pan with parchment.
Whisk egg whites, allulose, vanilla, and salt until foamy.
Fold in coconut until evenly coated.
Scoop 18 mounds, press lightly so they hold together.
Bake 16 to 20 minutes until edges toast.
Cool on the pan 10 minutes (they firm as they cool).

Servings and time

Makes: 18
Prep: 10 minutes
Cook: 16 to 20 minutes

Macros

Macros: Not listed, calculate based on coconut brand.

Pecan Pie with a dairy-free crust and maple-style flavor (sugar-free)

For pecan pie, texture matters. You want a firm set, not a sticky puddle, so give it time to cool and fully finish.

Ingredients

1 1/2 cups blanched almond flour
3 tbsp plant-based butter, melted
1 tbsp allulose
1/4 tsp fine salt
3 large eggs
3/4 cup allulose-based sugar-free syrup
1 tsp maple extract
2 tbsp melted coconut oil or melted plant-based butter
1/4 tsp fine salt
2 cups pecan halves

Directions

Heat oven to 350°F, grease a 9-inch pie pan.
Mix crust ingredients, press into pan, bake 10 minutes.
Whisk eggs, syrup, maple extract, melted fat, and salt until smooth.
Stir in pecans, then pour into crust.
Bake 35 to 45 minutes until edges set and center barely jiggles.
Cool 2 hours, then chill 2 more before slicing.

Servings and time

Serves: 12
Prep: 15 minutes
Cook: 45 to 55 minutes
Set time: 4 hours total

Macros

Macros: Not listed, calculate with your syrup brand.

If you slice warm pecan pie, it won’t hold. Chill it first, then cut with a clean, hot knife.

Lemon Ice (simple sugar-free freezer treat)

This tastes like a front-porch summer treat. Allulose helps keep it scoopable, and a little egg white makes it smoother.

Ingredients

1 cup fresh lemon juice
2 cups water
1/2 cup allulose (adjust to taste)
1 large egg white (optional)
Pinch of fine salt

Directions

Blend lemon juice, water, allulose, salt, and egg white (if using) for 20 seconds.
Pour into a shallow metal pan.
Freeze 45 minutes, then scrape with a fork.
Freeze 30 minutes, scrape again, repeat until fluffy, 2 to 3 hours total.
Serve right away, or pack into a container and re-scrape before serving.

Servings and time

Serves: 6
Prep: 5 minutes
Freeze and scrape: 2 to 3 hours

Macros

Macros: Not listed, calculate if needed (very low carb).

Apple Cake (sugar-free)

Apple brings moisture, which is great, until it makes the crumb soggy. A little coconut flour helps, and smaller dice cook more evenly.

Ingredients

2 cups peeled diced apples (small dice)
1 tsp cinnamon (plus 1/2 tsp for batter)
1 tbsp coconut flour (for tossing apples)
2 cups blanched almond flour
2 tsp baking powder
1/4 tsp fine salt
3 large eggs
1/2 cup allulose
1 tsp vanilla extract
1/4 cup melted coconut oil (refined for neutral taste)

Directions

Heat oven to 350°F, grease an 8-inch square pan.
Toss apples with cinnamon and coconut flour, then set aside.
Whisk almond flour, baking powder, and salt.
Whisk eggs, allulose, vanilla, and melted coconut oil.
Stir wet into dry, fold in apples.
Bake 28 to 35 minutes until set and browned.
Cool 30 minutes before slicing.

Servings and time

Serves: 12
Prep: 15 minutes
Cook: 28 to 35 minutes

Macros

Macros: Not listed (apples are higher carb), calculate per slice.
Portion tip: Cut 12 to 16 small squares.

Bourbon Bread Pudding (DF) with low-carb bread

Bread pudding can turn to mush if the cubes are too fresh. Slightly stale bread, or a quick toast, keeps it custardy, not soggy.

Ingredients

6 cups low-carb bread cubes (about 8 slices)
2 cups unsweetened coconut milk or unsweetened cashew milk
3 large eggs
1/2 cup allulose
2 tbsp bourbon
1 1/2 tsp cinnamon
2 tsp vanilla extract
1/8 tsp fine salt
2 tbsp plant-based butter, melted (for the dish)

Directions

Heat oven to 350°F, grease a baking dish with melted plant butter.
If bread is soft, toast cubes 8 minutes, then cool.
Whisk milk, eggs, allulose, bourbon, cinnamon, vanilla, and salt.
Toss bread with custard, rest 10 minutes, then pour into dish.
Bake 35 to 45 minutes until set in the center.
Rest 20 minutes before scooping.

Servings and time

Serves: 10
Prep: 15 minutes
Cook: 35 to 45 minutes

Macros

Macros: Not listed (varies by bread), calculate with your brand.

Cherry Cobbler (sugar-free)

Cherries bring tart-sweet flavor, but they also bring carbs. Keep servings smaller, and use lemon to make the fruit taste brighter without extra sweetener.

Ingredients

4 cups unsweetened pitted cherries (fresh or frozen, thawed)
1/3 cup allulose (adjust to taste)
1 tbsp lemon juice
1 tsp vanilla extract
1 1/2 cups blanched almond flour
1/4 cup coconut flour
1/3 cup allulose
1/4 tsp fine salt
5 tbsp coconut oil, melted

Directions

Heat oven to 350°F, grease an 8-inch baking dish.
Stir cherries with allulose, lemon juice, and vanilla, then spread in dish.
Mix almond flour, coconut flour, allulose, and salt.
Stir in melted coconut oil until crumbly.
Sprinkle topping over cherries.
Bake 30 to 38 minutes until bubbling and browned.
Rest 20 minutes to thicken juices.

Servings and time

Serves: 8
Prep: 15 minutes
Cook: 30 to 38 minutes

Macros

Macros: Not listed (cherries are higher carb), calculate per serving.
Serving tip: Start with 1/4 to 1/3 cup.

Chocolate Dairy-Free Fudge (sugar-free)

This is the easiest “stash in the fridge” treat. Coconut cream sets firm, while a pinch of salt keeps it from tasting flat.

Ingredients

1/2 cup cocoa powder (unsweetened)
1/2 cup coconut cream
1/4 cup coconut oil or plant-based butter
1/3 cup powdered allulose or powdered erythritol
1 1/2 tsp vanilla extract
1/8 tsp fine salt

Directions

Line a small loaf pan with parchment.
Warm coconut cream and coconut oil in a saucepan over low heat until melted.
Whisk in cocoa, powdered sweetener, vanilla, and salt until smooth.
Pour into pan, tap to level.
Chill until firm, 2 to 3 hours, then slice.

Servings and time

Serves: 16 squares
Prep: 10 minutes
Chill: 2 to 3 hours

Macros

Macros: Not listed, calculate based on sweetener and fat choice.
Storage: Keep refrigerated up to 1 week, freeze up to 2 months.

Enjoy!

These 50 low-carb, sugar-free Southern recipes prove you can keep the comfort-food taste without dairy or added sugar. You still get crispy coatings, peppery gravies, smoky pots of greens, and classic desserts, because the flavor comes from seasoning, heat, and smart technique, not a pile of flour or a cup of sugar. Better yet, the swaps stay familiar, cauliflower stands in for grits or rice, pork rind crumbs bring crunch, coconut milk adds body, and vinegar keeps everything bright.

The big win is consistency. When you build meals around protein, low-starch veggies, and bold spices, you don’t feel like you’re missing the “real” thing. Even the higher-carb favorites (sweet potato, beans, fruit) can still fit, as long as you treat them like measured sides or planned treats.

Here’s a simple 3-step weekend plan:

Pick one breakfast and one main dish you’ll actually want to repeat (biscuits and gravy, jambalaya, fried chicken, smothered chicken).
Add one side and one dessert, so the table feels complete (collards, slaw, okra and tomatoes, then cobbler, pie, or lemon ice).
Save this list, shop once, then meal prep two proteins and two veggie sides, so weeknights stay easy. Also, start mild and turn up the heat to taste with cayenne or hot sauce.

Before you cook, check labels for hidden sugars in plant milks, sausage, BBQ sauce, ketchup, and spice blends. Those small details add up fast.

Thanks for reading, comment with your needs (nut-free, coconut-free) and the Southern dishes you want converted next.