The Best High-Protein, Low-Carb, Sugar-Free Gluten Free Recipes, II

If you’re trying to eat more protein without piling on carbs, sugar, or gluten, you’re in the right place. This is Part 2 of my 70+ High-Protein, Low-Carb, Sugar-Free Gluten Free Recipes, II, and it’s packed with variety, so you don’t get bored.

Inside, you’ll find a big mix of breakfasts, lunches, dinners, snacks, and desserts that fit real life. Each recipe keeps protein front and center, keeps carbs lower where possible, skips added sugar (with sugar-free swaps when needed), and sticks to gluten-free choices (think certified gluten-free oats, gluten-free flours, and quick label checks).

Macros are estimates, and they can change a lot by brand and portion size. A few recipes are naturally higher carb (like oats, sweet potato, or fruit), but it’s easy to tweak them. Add Greek yogurt or cottage cheese, swap in almond flour, cut back the fruit, or use cauliflower rice to bring carbs down and protein up.

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Before you cook: the simple rules that keep these recipes low-carb and sugar-free

A low-carb, sugar-free, gluten-free plan works best when you set a few rules before you heat the pan. First, define high protein in plain terms: aim for 25 to 40 g protein per meal and 10 to 20 g per snack. Next, get picky with labels. “No added sugar” can still hide carbs in sauces and marinades, so scan for sugar, cane juice, honey, syrups, dextrose, maltodextrin, rice syrup, and sneaky starches.

For gluten-free safety, watch for cross-contact. Use certified gluten-free oats, separate toasters and cutting boards when needed, and check spice blends and sauces (soy sauce is a common trap, pick gluten-free tamari). Finally, keep balance in mind. Low-carb can drift high in sodium and saturated fat, so rotate lean proteins, rinse salty items (capers, canned meats), and use olive oil, avocado, nuts, and fatty fish in a measured way.

Here are swaps that keep recipes on track without drama:

Sugar-free maple syrup, monk fruit or erythritol blends
Almond flour, coconut flour, psyllium husk
Cauliflower rice, zucchini noodles, low-carb tortillas
Gluten-free pasta options (chickpea, lentil, brown rice), portioned to fit your carb target

Pantry and fridge staples that make high-protein meals fast

If weeknights feel like a sprint, stock a short list that turns into dinner on demand. Keep proteins ready to cook: chicken, eggs, shrimp, salmon, pork tenderloin, lean beef. Pair them with quick sides like frozen broccoli, cauliflower rice, and salad kits.

For flavor that doesn’t add sugar, rely on salsa, Dijon, lemon, capers, and spices (plus garlic, onion powder, smoked paprika, cumin). Check labels on salsa, seasoning mixes, and marinades since added sugar shows up fast.

A few time-savers that really help:

Sheet-pan cooking: protein plus frozen veg, one pan, minimal cleanup.
Pre-chopped veggies: pay for convenience when you’re busy.
Batch-cook chicken: roast or poach a few pounds, then use it in salads, bowls, and wraps.

Easy high-protein add-ons: Greek yogurt, cottage cheese, egg whites, and collagen peptides (if you tolerate them).

Sugar-free sweeteners and baking swaps that actually work

Not all sugar-free sweeteners bake clear and clean. Monk fruit blends (often mixed with erythritol) give a familiar sweetness, but they can cool on the tongue and baked goods may firm up as they sit. Allulose browns more like sugar and stays softer, so cookies and bars can have a better chew.

Flour swaps matter just as much. Almond flour bakes tender and rich, but it can be slightly oily. Coconut flour soaks up liquid like a sponge, so you usually need more eggs or extra liquid, and you use much less of it.

Quick checks before you bake:

Use gluten-free baking powder (some brands can vary).
Choose vanilla without added sugar when possible.
Expect texture changes, then adjust with small tweaks (an extra egg white, a touch more fat, or a bit of psyllium husk for structure).

How to calculate macros quickly (without getting overwhelmed)

Macro tracking doesn’t need to take over your kitchen. Use a simple method: weigh the key protein, count added fats, then check carbs from starches and fruit. Protein is the anchor, so start there. A food scale for chicken, salmon, or lean beef gets you close in seconds.

Next, be honest about fats you add. Oils, butter, cheese, and nuts add up quickly, even when carbs stay low. Finally, carbs usually come from obvious places like gluten-free pasta, tortillas, fruit, yogurt, and sauces. That’s why label reading matters, especially for ketchup, barbecue sauce, teriyaki-style sauces, and “healthy” dressings.

If you like structure, a tracker app is optional, not required. Also keep in mind: macros listed in recipes are estimates based on common brands and typical serving sizes, so your numbers may shift a bit with the products you buy.

Savory lunches and dinners: lean proteins, big flavor, low-carb sides

Build your plate the easy way: protein first, then pile on non-starchy veggies, then finish with smart fats (olive oil, avocado, a little cheese, nuts). This keeps you full, keeps cravings quieter, and makes low-carb feel normal, not strict.

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Quick chicken meals for weeknights and meal prep

Chicken and Broccoli Stir Fry (serves 4)

Ingredients
1.5 lb boneless, skinless chicken breast, sliced
4 cups broccoli florets
1 red bell pepper, sliced
2 tbsp gluten-free tamari
1 tbsp sesame oil
1 tbsp avocado oil
2 cloves garlic, minced
1 tbsp grated ginger
1 tbsp rice vinegar
Directions

Heat avocado oil in a large skillet over medium-high heat.
Add chicken, cook 5 to 6 minutes until browned.
Add broccoli and bell pepper, cook 4 to 5 minutes.
Stir in tamari, sesame oil, garlic, ginger, and vinegar, cook 1 minute.

Macros (est. per serving): 320 cal, 40 g protein, 7 g net carbs, 14 g fat

Crock Pot Salsa Chicken (serves 6)

Ingredients
2 lb boneless, skinless chicken breasts
1.5 cups no-sugar-added salsa
1 tsp cumin
1 tsp smoked paprika
1 tsp garlic powder
1 tbsp lime juice
Directions

Add chicken to slow cooker, top with salsa and spices.
Cook on Low 6 to 7 hours or High 3 to 4 hours.
Shred, stir in lime juice, serve with cauliflower rice or salad.

Macros (est. per serving): 200 cal, 33 g protein, 4 g net carbs, 4 g fat

Apple Tarragon Chicken Salad (serves 4)

Ingredients
3 cups cooked chicken breast, chopped (about 1 lb cooked)
1 small apple, diced (about 3/4 cup)
1/3 cup diced celery
1/3 cup mayonnaise (avocado oil mayo works well)
2 tbsp plain Greek yogurt
1 tbsp lemon juice
1 tbsp chopped fresh tarragon (or 1 tsp dried)
1/2 tsp salt
1/4 tsp black pepper
Directions

Stir mayo, yogurt, lemon, tarragon, salt, and pepper in a bowl.
Fold in chicken, apple, and celery.
Chill 20 minutes, serve in lettuce cups.

Macros (est. per serving): 330 cal, 32 g protein, 8 g net carbs, 18 g fat

Low-Carb Greek Chicken Bowl (serves 4)

Ingredients
1.5 lb chicken thighs, boneless, skinless
2 tbsp olive oil
1 tbsp lemon juice
2 tsp dried oregano
1 tsp garlic powder
4 cups chopped romaine
1 cup chopped cucumber
1 cup cherry tomatoes, halved
1/2 cup crumbled feta
Directions

Toss chicken with olive oil, lemon, oregano, and garlic powder.
Sear in a skillet 6 to 7 minutes per side (or bake at 425°F for 20 to 25 minutes).
Build bowls with romaine and veggies, top with sliced chicken and feta.

Macros (est. per serving): 430 cal, 38 g protein, 7 g net carbs, 27 g fat

Beef and Veggie Enchilada Skillet (serves 4)

Ingredients
1 lb ground beef (90% lean) or 93% lean ground turkey
1 tbsp avocado oil
1 cup diced zucchini
1 cup diced bell pepper
1/2 cup diced onion
1 cup sugar-free enchilada sauce
1 tsp cumin
1/2 tsp salt
1 cup shredded cheddar
Directions

Brown beef in oil, drain if needed.
Add zucchini, pepper, onion, cook 5 minutes.
Stir in enchilada sauce and spices, simmer 3 minutes.
Sprinkle cheese, cover 2 minutes to melt.

Macros (est. per serving): 430 cal, 32 g protein, 8 g net carbs, 29 g fat

Sizzling Steak Fajitas (serves 4)

Ingredients
1.25 lb flank steak (or skirt steak), thinly sliced
2 tbsp avocado oil
1 bell pepper, sliced
1 small onion, sliced
1 tbsp lime juice
2 tsp chili powder
1 tsp cumin
1/2 tsp salt
Directions

Toss steak with lime, spices, and 1 tbsp oil.
Sear steak in a hot skillet 2 to 3 minutes, remove.
Cook peppers and onion in remaining oil 5 minutes.
Add steak back 1 minute, serve with guac, sour cream, pico, and lettuce wraps.

Macros (est. per serving): 390 cal, 33 g protein, 6 g net carbs, 25 g fat

Short Rib Ragu Made in the Oven (serves 6, longer cook)

Ingredients
2.5 lb bone-in beef short ribs
1 tsp salt
1 tbsp olive oil
1 cup diced onion
2 carrots, diced
3 cloves garlic, minced
2 tbsp tomato paste
1 (28 oz) can crushed tomatoes
1 cup beef broth
1 tsp dried Italian seasoning
Directions

Heat oven to 325°F, season ribs with salt.
Brown ribs in oil in a Dutch oven, remove.
Cook onion and carrots 5 minutes, add garlic 30 seconds.
Stir in tomato paste, tomatoes, broth, and seasoning; add ribs back.
Cover and bake 2.5 to 3 hours until shreddable, serve over zucchini noodles or spaghetti squash.

Macros (est. per serving): 520 cal, 38 g protein, 9 g net carbs, 36 g fat

Seafood dinners that feel restaurant-level but stay simple

Sheet Pan Mediterranean Shrimp and Vegetables (serves 4, 1/4 pan each)

Ingredients
1.5 lb raw shrimp, peeled and deveined
2 tbsp olive oil
2 cups zucchini, sliced
1 red bell pepper, chopped
1 cup cherry tomatoes
1/3 cup sliced kalamata olives
1 tsp dried oregano
1/2 tsp salt
2 tbsp lemon juice
Directions

Heat oven to 425°F, toss everything except lemon on a sheet pan.
Roast 10 to 12 minutes until shrimp are pink.
Finish with lemon juice, serve with a side salad.

Macros (est. per serving): 330 cal, 34 g protein, 8 g net carbs, 16 g fat

Shrimp and Asparagus Skillet (serves 4, about 5 oz shrimp each)

Ingredients
1.25 lb shrimp
1 lb asparagus, trimmed and cut
1 tbsp butter
1 tbsp olive oil
3 cloves garlic, minced
1 tbsp lemon zest
2 tbsp lemon juice
1/2 tsp salt
Directions

Sauté asparagus in olive oil 4 to 5 minutes.
Add butter, garlic, and shrimp, cook 3 minutes.
Add lemon zest and juice, toss and serve.

Macros (est. per serving): 260 cal, 32 g protein, 5 g net carbs, 12 g fat

Salmon Provençal (serves 4, 6 oz salmon each)

Ingredients
4 salmon fillets (6 oz each)
1 tbsp olive oil
2 tbsp capers, drained
1 cup cherry tomatoes, halved
2 cloves garlic, minced
1 tbsp lemon juice
1 tsp dried thyme
1/2 tsp salt
Directions

Heat oven to 400°F, place salmon on a sheet pan, brush with oil and salt.
Top with tomatoes, capers, garlic, thyme.
Bake 12 to 15 minutes, finish with lemon juice.

Macros (est. per serving): 420 cal, 38 g protein, 4 g net carbs, 27 g fat

Salmon with Lemon-Artichoke Salsa (serves 4, 6 oz salmon each)

Ingredients
4 salmon fillets (6 oz each)
1 tbsp olive oil
1/2 tsp salt
1 (14 oz) can artichoke hearts in water, drained and chopped
2 tbsp chopped parsley
2 tbsp lemon juice
1 tbsp capers, drained
1 tbsp extra-virgin olive oil
Directions

Pan-sear salmon in 1 tbsp olive oil, 4 minutes per side.
Mix artichokes, parsley, lemon, capers, and 1 tbsp olive oil.
Spoon salsa over salmon.

Macros (est. per serving): 450 cal, 38 g protein, 6 g net carbs, 29 g fat

How to Smoke Salmon (serves 8, about 4 oz each)

Ingredients
2 lb salmon fillet, skin-on
6 cups cold water
1/3 cup kosher salt
2 tbsp monk fruit sweetener (optional)
1 tbsp black pepper
1 tsp garlic powder
1 tbsp Dijon mustard (optional binder)
2 cups apple wood chips (or alder)
Directions

Stir water, salt, sweetener (if using), pepper, and garlic powder; brine salmon 8 to 12 hours in the fridge.
Rinse, pat dry, air-dry uncovered 1 to 2 hours until tacky.
Brush lightly with Dijon (optional), smoke at 180°F to 200°F for 2 to 3 hours, until 140°F to 145°F internal.
Cool 20 minutes, then chill to slice clean.

Macros (est. per serving): 180 cal, 23 g protein, 0 g net carbs, 9 g fat

Comfort foods made lighter, still filling

Loaded Baked Potato Soup (serves 6, cauliflower swap option)

Ingredients
4 cups riced cauliflower (swap for 1.5 lb peeled potatoes, diced, higher carb)
4 cups chicken broth
1 cup whole milk (or unsweetened almond milk)
4 slices bacon, cooked and crumbled
1 cup shredded cheddar
1/2 cup plain Greek yogurt
1 tsp garlic powder
1/2 tsp salt
Directions

Simmer cauliflower in broth 10 minutes until soft.
Blend half the soup for thickness, return to pot.
Stir in milk, garlic, salt, and cheddar until melted.
Top with bacon and a dollop of Greek yogurt.

Macros (est. per serving, cauliflower version): 310 cal, 18 g protein, 7 g net carbs, 23 g fat (carbs come from milk and cauliflower)

Easy Baked Ribs with Sugar-Free Rub (serves 6)

Ingredients
3 lb pork baby back ribs
1 tbsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1 tsp salt
1/2 tsp black pepper
1/2 tsp ground mustard
Directions

Heat oven to 300°F, remove rib membrane if needed.
Rub spices all over ribs, wrap tightly in foil.
Bake 2.5 to 3 hours until tender, then broil 2 to 3 minutes for color.

Macros (est. per serving): 430 cal, 34 g protein, 1 g net carbs, 31 g fat (carbs mainly from spices)

Grilled Pork Tenderloin (serves 4)

Ingredients
1.5 lb pork tenderloin
2 tbsp olive oil
2 tbsp lemon juice
2 cloves garlic, minced
1 tsp dried rosemary
1 tsp salt
Directions

Marinate pork with everything 30 minutes (or up to 8 hours).
Grill over medium heat 18 to 22 minutes, turning, to 145°F internal.
Rest 5 minutes, slice and serve with green beans.

Macros (est. per serving): 320 cal, 38 g protein, 1 g net carbs, 17 g fat (carbs mainly from lemon and garlic)

Gluten-Free Scalloped Potatoes (serves 8, higher carb)

Ingredients
2 lb russet potatoes, thinly sliced
1.5 cups whole milk
1 cup shredded Gruyère (or cheddar)
2 tbsp butter
2 cloves garlic, minced
1 tsp salt
1/2 tsp black pepper
Directions

Heat oven to 375°F, butter a baking dish.
Layer potatoes and cheese, repeat.
Warm milk with garlic, salt, pepper; pour over.
Dot with butter, cover and bake 50 minutes, uncover 15 minutes.

Macros (est. per serving): 240 cal, 9 g protein, 26 g net carbs, 11 g fat (carbs come mostly from potatoes). Portion tip: keep to 1/8 pan and add a chicken breast or salmon.

Loaded Italian Sausages (sheet pan peppers and onions, serves 4)

Ingredients
1.5 lb Italian chicken sausages (or lean pork)
2 bell peppers, sliced
1 large onion, sliced
2 tbsp olive oil
1 tsp Italian seasoning
1/2 tsp salt
Directions

Heat oven to 425°F, toss peppers and onion with oil, seasoning, and salt.
Add sausages to the pan, bake 25 to 30 minutes, turning once.
Serve with mustard, pickled peppers, or a side salad.

Macros (est. per serving): 480 cal, 28 g protein, 9 g net carbs, 36 g fat (carbs come from peppers and onions)

High-protein breakfasts: eggs, oats, muffins, and make-ahead wins

Protein at breakfast keeps you full longer and helps steady your energy, especially when you’re keeping carbs and sugar low. The best part is you don’t need fancy ingredients. Batch a tray, portion it out, then reheat while coffee brews.

Egg-based breakfasts you can batch and reheat

Egg Bites Recipe (makes 12)

Ingredients
10 large eggs
1/2 cup cottage cheese
1/2 tsp salt
1/4 tsp black pepper
1 cup chopped spinach
1/2 cup diced bell pepper
3/4 cup shredded cheddar
Directions

Heat oven to 325°F, grease a 12-cup muffin tin.
Blend eggs, cottage cheese, salt, pepper until smooth.
Stir in spinach, pepper, cheddar, fill cups 3/4 full.
Bake 20 to 25 minutes until set, cool 10 minutes.

Storage/reheat: Fridge 4 days, microwave 20 to 40 seconds. Freeze 2 months, thaw overnight.
Macros (est. per 2 bites): 210 cal, 18 g protein, 4 g net carbs, 14 g fat

Crockpot Breakfast Casserole (serves 6)

Ingredients
1 lb breakfast sausage (turkey or pork)
8 large eggs
1 cup egg whites
1 cup shredded cheddar
1 cup diced zucchini
1/2 cup diced onion
1 tsp salt
Directions

Brown sausage, drain, add to slow cooker.
Whisk eggs, egg whites, salt, pour over.
Top with veggies and cheese, cook Low 3 to 4 hours.

Storage/reheat: Fridge 4 days, reheat 60 to 90 seconds. Freeze slices 2 months.
Macros (est. per serving): 360 cal, 30 g protein, 4 g net carbs, 24 g fat

Vegetable Egg Casserole (serves 6)

Ingredients
10 large eggs
1/2 cup plain Greek yogurt
1 1/2 cups broccoli florets, chopped
1 cup mushrooms, sliced
1/2 cup diced red bell pepper
1 cup shredded mozzarella
1 tsp salt
Directions

Heat oven to 375°F, grease an 8×8-inch dish.
Sauté mushrooms 3 minutes, add broccoli 2 minutes.
Whisk eggs, yogurt, salt, stir in veggies and cheese.
Bake 28 to 35 minutes until center sets.

Storage/reheat: Fridge 4 days, reheat 60 seconds. Freeze squares 2 months.
Macros (est. per serving): 260 cal, 22 g protein, 6 g net carbs, 16 g fat

Frozen Breakfast Burritos (makes 6)

Ingredients
6 low-carb gluten-free tortillas (or 6 egg wraps)
10 large eggs
1 cup egg whites
1 cup cooked turkey sausage crumbles
1 cup shredded cheddar
1 cup salsa (no-sugar-added)
Directions

Scramble eggs and egg whites until just set, cool 5 minutes.
Fill tortillas with eggs, sausage, cheese, 1 to 2 tbsp salsa.
Roll tight, wrap each in parchment, then freeze in a zip bag.
Reheat from frozen 2 to 3 minutes in microwave (flip halfway) or thaw overnight and heat 60 to 90 seconds.

Storage/reheat: Freeze 2 months, label with date.
Macros (est. per burrito, tortilla version): 370 cal, 33 g protein, 10 g net carbs, 22 g fat

Overnight oats and oatmeal recipes, with lower-carb options

High Protein Overnight Oats (serves 1)

Ingredients
1/3 cup certified gluten-free rolled oats
1 tbsp chia seeds
3/4 cup unsweetened almond milk
1/2 cup plain Greek yogurt
1 scoop vanilla whey or pea protein
1/2 cup berries
Directions

Stir everything except berries, fold berries on top.
Cover and chill 4 hours or overnight.

Lower-carb tweak: Use 1/4 cup oats, add 1 more tbsp chia.
Storage/reheat: Fridge 3 days, eat cold.
Macros (est.): 390 cal, 40 g protein, 23 g net carbs, 10 g fat

Copycat Starbucks Perfect Oatmeal (serves 1)

Ingredients
1/3 cup certified gluten-free oats
1 cup water
1 tbsp chopped walnuts
1 tbsp pumpkin seeds
1 tbsp unsweetened dried coconut
1/2 cup berries
Directions

Simmer oats and water 5 minutes, stir.
Top with nuts, seeds, coconut, berries.

Lower-carb tweak: Cut oats to 1/4 cup, add 2 tbsp Greek yogurt on top.
Storage/reheat: Fridge 2 days, reheat with splash of water.
Macros (est.): 320 cal, 12 g protein, 28 g net carbs, 18 g fat

Cherry-Almond Cookie Dough Oatmeal (serves 1)

Ingredients
1/3 cup certified gluten-free oats
1 cup unsweetened almond milk
1 tbsp almond butter
1 tbsp ground flaxseed
1 tbsp sugar-free sweetener
1/4 tsp almond extract
1/4 cup chopped cherries (fresh or frozen)
Directions

Cook oats and milk 5 minutes, stir in flax and sweetener.
Swirl in almond butter, add extract, top with cherries.

Lower-carb tweak: Use 2 tbsp chia and 1/4 cup oats.
Storage/reheat: Fridge 2 days, reheat gently.
Macros (est.): 360 cal, 13 g protein, 24 g net carbs, 22 g fat

Jennifer Aniston Salad (brunch-friendly high-protein bowl, serves 4)

Ingredients
2 cups cooked quinoa (cooled, higher carb)
1 (15 oz) can chickpeas, rinsed and drained
1 cup diced cucumber
1 cup chopped parsley
1/2 cup chopped mint
1/2 cup pistachios, chopped
1/2 cup crumbled feta
3 tbsp olive oil
3 tbsp lemon juice
1 tsp salt
Directions

Stir quinoa, chickpeas, cucumber, herbs, pistachios, feta.
Whisk oil, lemon, salt, toss and chill 20 minutes.

Lower-carb tweak: Swap quinoa for riced cauliflower, add diced chicken breast.
Storage/reheat: Fridge 3 days, serve cold.
Macros (est. per serving): 520 cal, 16 g protein, 44 g net carbs, 32 g fat

Gluten-free pancakes, French toast casserole, and cozy weekend breakfasts

Easy Gluten Free Pancakes (serves 4, makes 8)

Ingredients
1 cup almond flour
2 tbsp coconut flour
2 tsp baking powder
1/4 tsp salt
3 large eggs
1 cup unsweetened almond milk
2 tbsp melted butter
Directions

Whisk dry, whisk wet, combine, rest 3 minutes.
Cook 1/4-cup scoops on greased skillet, 2 minutes per side.

Storage/reheat: Fridge 4 days, toaster or skillet. Freeze 2 months.
Macros (est. per 2 pancakes): 320 cal, 12 g protein, 6 g net carbs, 28 g fat

Gluten-Free French Toast Casserole with Butter-Pecan Maple Syrup (serves 8)

Ingredients
10 cups cubed gluten-free bread
6 large eggs
2 cups unsweetened almond milk
1/3 cup sugar-free sweetener
2 tsp cinnamon
1 tsp vanilla extract
Directions

Heat oven to 350°F, grease 9×13-inch dish, add bread.
Whisk eggs, milk, sweetener, cinnamon, vanilla, pour over.
Press down, rest 10 minutes, bake 35 to 40 minutes.

Butter-pecan syrup (8 servings)
4 tbsp butter
1/2 cup chopped pecans
3/4 cup sugar-free maple syrup
1/2 tsp vanilla extract
Syrup directions

Melt butter, toast pecans 2 minutes.
Stir in syrup and vanilla, warm 1 minute.

Storage/reheat: Fridge 4 days, reheat 60 to 90 seconds.
Macros (est. per serving, with syrup): 310 cal, 10 g protein, 28 g net carbs, 18 g fat

No Yeast Cinnamon Rolls (gluten-free, makes 8)

Ingredients
1 1/2 cups almond flour
2 tbsp coconut flour
2 tsp baking powder
1/4 tsp salt
1 cup shredded mozzarella
2 oz cream cheese
1 large egg
2 tbsp butter, melted
1/4 cup sugar-free sweetener
1 tbsp cinnamon
Directions

Heat oven to 375°F, line an 8-inch pan.
Melt mozzarella and cream cheese, stir in egg.
Mix dry, combine into dough, roll between parchment.
Brush butter, sprinkle sweetener and cinnamon, roll and slice.
Bake 18 to 22 minutes (they won’t rise like yeast rolls).

Storage/reheat: Fridge 4 days, warm 15 seconds.
Macros (est. per roll): 220 cal, 10 g protein, 4 g net carbs, 18 g fat

Starbucks Clone Pumpkin Scones (makes 8)

Ingredients
2 cups almond flour
1/4 cup sugar-free sweetener
1 tsp baking powder
1 tsp pumpkin pie spice
1/4 tsp salt
1/2 cup pumpkin purée
2 large eggs
2 tbsp melted butter
1 tsp vanilla extract
Directions

Heat oven to 350°F, line a sheet pan.
Mix dry, mix wet, combine, form an 8-inch disk.
Cut into 8 wedges, separate slightly, bake 18 to 22 minutes.

Storage/reheat: Fridge 5 days, freeze 2 months, thaw on counter.
Macros (est. per scone): 190 cal, 7 g protein, 5 g net carbs, 16 g fat

Snacks and sides that boost protein without sneaky sugar

The best “grab-and-go” option is protein plus fiber. Protein keeps you steady, and fiber slows digestion so you stay full longer. The main sugar traps show up in party dips, snack mixes, and “healthy” bars, so these mini recipe cards keep sweetness controlled with fruit, spices, and sugar-free sweeteners.

Eggs, dips, and savory snacks for parties and lunchboxes

Loaded Deviled Eggs (makes 12 halves, 6 servings)

Ingredients
6 large eggs
3 tbsp mayonnaise
2 tbsp plain Greek yogurt
1 tsp Dijon mustard
2 tbsp cooked bacon, crumbled
2 tbsp chives, sliced
1/4 tsp salt
Directions

Hard-boil eggs, cool, peel, halve.
Mash yolks with mayo, yogurt, Dijon, salt.
Pipe or spoon in, top with bacon and chives.

Macros (est. per 2 halves): 150 cal, 9 g protein, 1 g net carbs, 12 g fat
Storage: Chill airtight up to 3 days.

Cranberry Jalapeño Bacon Dip (serves 8)

Ingredients
8 oz cream cheese, softened
1/2 cup plain Greek yogurt
1/2 cup fresh cranberries, finely chopped
1 tbsp sugar-free sweetener (to taste)
1 jalapeño, seeded and minced
1/3 cup cooked bacon, crumbled
1 tbsp lime juice
Directions

Stir cream cheese and yogurt until smooth.
Mix in cranberries, sweetener, jalapeño, lime.
Top with bacon, chill 1 hour.

Macros (est. per serving): 120 cal, 6 g protein, 3 g net carbs, 9 g fat
Storage: Up to 4 days refrigerated.

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Gluten Free Nacho Cheese Sauce (No Velveeta) (serves 6)

Ingredients
2 tbsp butter
2 tbsp almond flour
1 1/4 cups unsweetened milk
2 cups shredded cheddar
1 tsp chili powder
1/2 tsp garlic powder
1/4 tsp salt
Directions

Melt butter, whisk in almond flour 30 seconds.
Whisk in milk, simmer 2 to 3 minutes to thicken.
Lower heat, stir in cheese and spices until smooth.

Macros (est. per serving): 180 cal, 10 g protein, 3 g net carbs, 14 g fat
Storage: Refrigerate 4 days, rewarm gently with a splash of milk.

Small Batch Chex Mix (serves 6)

Ingredients
3 cups gluten-free rice cereal squares
1 cup mixed nuts
2 tbsp butter, melted
1 tbsp gluten-free tamari
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp cayenne (optional)
Directions

Heat oven to 275°F, line a sheet pan.
Toss everything well, spread out.
Bake 25 minutes, stirring once, cool to crisp.

Macros (est. per serving): 210 cal, 6 g protein, 18 g net carbs, 13 g fat
Storage: Airtight 5 days.

Holiday Grilled Cheese Sandwich (serves 1)

Ingredients
2 slices gluten-free bread
2 tsp butter (or olive oil)
3 oz sliced turkey (optional, higher protein)
1 oz cheddar, sliced
1 oz mozzarella, sliced
1 tbsp sugar-free cranberry spread (or chopped cranberries plus sweetener)
Directions

Butter bread, layer cheese, turkey, and cranberry.
Grill on medium-low, 3 to 4 minutes per side.
Rest 1 minute, slice.

Macros (est. with turkey): 520 cal, 34 g protein, 28 g net carbs, 29 g fat
Storage: Best fresh, reheat in a skillet.

Granola and bars that are actually filling (and not a sugar bomb)

Homemade Chewy Granola Bars (makes 8)

Ingredients
2 cups rolled oats (certified gluten-free)
1/2 cup peanut butter
1/3 cup sugar-free maple syrup
1/4 cup chopped nuts
2 tbsp chia seeds
1 tsp vanilla extract
Directions

Warm peanut butter and syrup, stir in vanilla.
Mix in oats, nuts, chia, press into lined loaf pan.
Chill 2 hours, slice.

Macros (est. per bar): 220 cal, 8 g protein, 18 g net carbs, 14 g fat
Raise protein: Stir in 2 tbsp whey isolate.
Portion: 1 bar with coffee, or half-bar with yogurt.
Storage: Fridge 7 days, freeze 2 months.

The Best Grain Free Granola (makes 8 servings)

Ingredients
2 cups chopped nuts
1 cup unsweetened coconut flakes
1/3 cup pumpkin seeds
1 egg white
2 tbsp melted coconut oil
2 tbsp sugar-free sweetener
1 tsp cinnamon
Directions

Heat oven to 300°F, line pan.
Toss all, spread thin.
Bake 20 to 25 minutes, cool fully.

Macros (est. per serving): 260 cal, 9 g protein, 5 g net carbs, 23 g fat
Raise protein: Add 1/2 cup hemp hearts.
Portion: Keep to 1/3 cup.
Storage: Airtight 2 weeks.

Homemade Maple Almond Granola (makes 10 servings)

Ingredients
3 cups rolled oats (certified gluten-free)
1 cup sliced almonds
1/4 cup avocado oil
1/2 cup sugar-free maple syrup
1 tsp cinnamon
1/2 tsp salt
Directions

Heat oven to 325°F.
Toss all, spread on pan.
Bake 25 minutes, stir once, cool.

Macros (est. per 1/3 cup): 190 cal, 6 g protein, 17 g net carbs, 12 g fat
Raise protein: Mix in collagen after baking.
Portion: Measure it, granola adds up fast.
Storage: Airtight 10 days.
Swap note: If you can’t find sugar-free maple syrup, use 1/3 cup syrup plus 1 to 2 tbsp sweetener, or go half syrup and half water.

Chocolate Chip Cookie Granola (makes 8 servings)

Ingredients
2 cups rolled oats (certified gluten-free)
1/2 cup almond flour
1/3 cup butter, melted
1/3 cup sugar-free sweetener
1 tsp vanilla extract
1/3 cup sugar-free chocolate chips
Directions

Heat oven to 325°F, mix all except chips.
Bake 18 minutes, cool 10 minutes.
Stir in chips, cool fully.

Macros (est. per serving): 230 cal, 6 g protein, 16 g net carbs, 17 g fat
Raise protein: Add 2 tbsp whey isolate to dry mix.
Portion: 1/4 cup is plenty.
Storage: Airtight 7 to 10 days.

high-protein-low-carb-gluten-free-recipes-table-70a43504 - Keto Sugar Free

Blueberry Oatmeal Breakfast Bars (makes 9)

Ingredients
2 cups rolled oats (certified gluten-free)
1 cup plain Greek yogurt
2 large eggs
1/3 cup sugar-free sweetener
1 cup blueberries
1 tsp baking powder
Directions

Heat oven to 350°F, line 8×8 pan.
Stir all, fold blueberries, spread.
Bake 25 to 30 minutes, cool, slice.

Macros (est. per bar): 140 cal, 9 g protein, 16 g net carbs, 4 g fat
Raise protein: Add 1/4 cup egg whites.
Portion: 1 bar plus a handful of nuts.
Storage: Fridge 5 days, freeze 2 months.

Baked Oatmeal Cups (GF + Vegan Option) (makes 12)

Ingredients
2 1/2 cups rolled oats (certified gluten-free)
1 1/2 cups unsweetened almond milk
2 ripe bananas, mashed (or 1/2 cup pumpkin for lower sugar)
2 tbsp chia seeds
1 tsp cinnamon
1 tsp baking powder
Directions

Heat oven to 350°F, grease muffin pan.
Stir all, rest 5 minutes, scoop in.
Bake 18 to 22 minutes, cool.

Macros (est. per cup): 120 cal, 3 g protein, 22 g net carbs, 3 g fat
Raise protein: Stir in 1 scoop pea protein (add a splash more milk).
Portion: 2 cups is a meal side, 1 is a snack.
Storage: Fridge 5 days, freeze 2 months.

Fresh sides and crowd-friendly add-ons

Fresh Fruit Salad Recipe for a Crowd (serves 12, higher carb)

Ingredients
4 cups strawberries, sliced
3 cups pineapple, diced
3 cups grapes, halved
3 cups blueberries
2 tbsp lime juice
1 tbsp sugar-free sweetener (optional)
Directions

Combine fruit in a big bowl.
Toss with lime and sweetener (if using).
Chill 1 to 2 hours.

Macros (est. per serving): 95 cal, 1 g protein, 22 g net carbs, 0 g fat
Lower-sugar fruit mix: Use strawberries, raspberries, blackberries, and kiwi, skip pineapple and grapes.
Storage: Best within 24 hours.

Roasted Sweet Potato Black Bean Bowls with Chili-Lime Dressing (serves 4, higher carb)

Ingredients
2 medium sweet potatoes, cubed
1 (15 oz) can black beans, rinsed
4 cups chopped romaine
2 tbsp olive oil
2 tbsp lime juice
1 tsp chili powder
1/2 tsp cumin
1/2 tsp salt
Directions

Roast sweet potatoes at 425°F with 1 tbsp oil and salt, 25 minutes.
Whisk dressing (1 tbsp oil, lime, chili, cumin).
Build bowls with romaine, beans, sweet potato, drizzle dressing.

Macros (est. per bowl): 430 cal, 14 g protein, 58 g net carbs, 16 g fat
Lower-carb swap: Use cauliflower rice instead of sweet potato.
Protein add-on: Add 5 oz chicken or shrimp per bowl.
Storage: Keep dressing separate, refrigerate 3 days.

Carb-balance tip: When you include fruit, oats, sweet potato, or beans, keep the rest of the day lower carb (lean protein, non-starchy veggies, and simple fats).

Gluten-free baking and desserts: sweet, sugar-free, and worth it

Sugar-free, gluten-free desserts can taste like the real thing if you focus on texture and label-reading. For sweetness, allulose tends to keep cakes and cookies softer, while monk fruit blends (often with erythritol) bake well but can firm up after cooling. For chocolate, check the ingredient list for added sugar (cane sugar, syrup, dextrose) and choose sugar-free chips or bars sweetened with stevia, monk fruit, erythritol, or allulose.

To keep desserts higher protein without making them “protein bricks”, use eggs, Greek yogurt, cottage cheese (blended smooth), and whey isolate (it mixes clean and adds protein fast). A simple rule: add protein, then add moisture (yogurt, pumpkin, applesauce) so the crumb stays tender.

Muffins, cakes, cookies, and bars for everyday treats

Super-Moist Gluten Free Pumpkin Muffins (12)

Ingredients
1 1/2 cups almond flour
2 tbsp coconut flour
1/2 cup allulose
1 tsp baking powder
1 tsp pumpkin pie spice
1/2 tsp cinnamon
1/2 tsp salt
1 cup pumpkin purée
2 large eggs
1/2 cup plain Greek yogurt
1 tsp vanilla extract
Directions

Heat oven to 350°F, line a 12-cup tin.
Whisk dry ingredients in a bowl.
Whisk pumpkin, eggs, yogurt, and vanilla, then stir into dry.
Fill cups 3/4 full, bake 18 to 22 minutes, cool 10 minutes.

Macros (est. per muffin): 150 cal, 6 g protein, 4 g net carbs, 11 g fat
Sweetener and flour: Allulose, almond flour plus coconut flour.

Soft & Chewy Gluten Free Breakfast Bombs (10)

Ingredients
1 1/2 cups almond flour
1/3 cup vanilla whey isolate
1/3 cup monk fruit sweetener
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
2 large eggs
1/2 cup unsweetened applesauce
2 tbsp melted butter
Directions

Heat oven to 350°F, line a sheet pan.
Mix dry ingredients, then stir in eggs, applesauce, and butter.
Scoop 10 mounds, bake 10 to 12 minutes, cool 10 minutes.

Macros (est. each): 140 cal, 9 g protein, 4 g net carbs, 9 g fat
Sweetener and flour: Monk fruit blend, almond flour.

Gluten Free Strawberry Muffins (10)

Ingredients
1 1/2 cups almond flour
2 tbsp coconut flour
1/3 cup allulose
1 tsp baking powder
1/4 tsp salt
2 large eggs
1/2 cup plain Greek yogurt
1 tsp vanilla extract
3/4 cup diced strawberries
Directions

Heat oven to 350°F, grease a muffin tin.
Whisk dry, whisk wet, combine, fold in strawberries.
Bake 18 to 22 minutes, cool 10 minutes before eating.

Macros (est. each): 155 cal, 7 g protein, 5 g net carbs, 11 g fat
Sweetener and flour: Allulose, almond flour plus coconut flour.

Gluten Free Apple Muffins (12)

Ingredients
1 3/4 cups almond flour
1/2 cup vanilla whey isolate
1/3 cup monk fruit sweetener
1 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
2 large eggs
1/2 cup plain Greek yogurt
1 cup peeled diced apple
Directions

Heat oven to 350°F, line a 12-cup tin.
Stir dry, stir in eggs and yogurt, fold in apple.
Bake 18 to 22 minutes, cool 10 minutes.

Macros (est. each): 165 cal, 10 g protein, 6 g net carbs, 10 g fat
Sweetener and flour: Monk fruit blend, almond flour.

Almond Flour Blueberry Muffins (10)

Ingredients
2 cups almond flour
1/3 cup allulose
1 tsp baking powder
1/2 tsp salt
3 large eggs
1/2 cup plain Greek yogurt
1 tsp lemon zest
1 cup blueberries
Directions

Heat oven to 350°F, grease a muffin tin.
Mix dry, add eggs, yogurt, and zest, fold in blueberries.
Bake 18 to 22 minutes, cool fully to set.

Macros (est. each): 175 cal, 8 g protein, 6 g net carbs, 13 g fat
Sweetener and flour: Allulose, almond flour.

Moist and Tender Gluten Free Chocolate Cupcakes (12)

Ingredients
1 1/2 cups almond flour
1/3 cup cocoa powder
1/2 cup allulose
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
2 large eggs
1/2 cup plain Greek yogurt
1/2 cup brewed coffee (cooled) or water
1 tsp vanilla extract
Directions

Heat oven to 350°F, line a cupcake pan.
Whisk dry, whisk wet, combine until smooth.
Bake 16 to 18 minutes, cool before frosting.

Macros (est. each, unfrosted): 140 cal, 6 g protein, 5 g net carbs, 10 g fat
Sweetener and flour: Allulose, almond flour.

Gluten Free Chocolate Chip Cookies (14)

Ingredients
2 cups almond flour
1/2 cup allulose
1/2 tsp baking soda
1/2 tsp salt
1 large egg
1/3 cup melted butter
1 tsp vanilla extract
1/2 cup sugar-free chocolate chips
Directions

Heat oven to 350°F, line a sheet pan.
Mix dry, stir in egg, butter, and vanilla, fold in chips.
Scoop 14 cookies, bake 9 to 11 minutes, cool 15 minutes to firm.

Macros (est. each): 135 cal, 3 g protein, 3 g net carbs, 12 g fat
Sweetener and flour: Allulose, almond flour.

Gluten Free Sugar Cookie Bars (12)

Ingredients
2 cups almond flour
1/2 cup allulose
1 tsp baking powder
1/2 tsp salt
2 large eggs
1/3 cup melted butter
1 tsp vanilla extract
Directions

Heat oven to 350°F, line an 8×8 pan.
Stir ingredients into a thick batter, press into pan.
Bake 18 to 22 minutes, cool 1 hour before slicing.

Macros (est. each): 190 cal, 5 g protein, 3 g net carbs, 18 g fat
Sweetener and flour: Allulose, almond flour.

Gluten Free S’Mores Bars (12)

Ingredients
2 cups almond flour
1/3 cup cocoa powder
1/2 cup allulose
1 tsp baking powder
1/2 tsp salt
2 large eggs
1/3 cup melted butter
1 tsp vanilla extract
1/2 cup sugar-free chocolate chips
1 cup mini marshmallows (look give or take, not sugar-free)
Directions

Heat oven to 350°F, line an 8×8 pan.
Mix base, stir in chips, spread in pan.
Bake 16 minutes, top with marshmallows, bake 4 to 6 minutes more, cool 1 hour.

Macros (est. each): 200 cal, 5 g protein, 6 g net carbs, 17 g fat
Sweetener and flour: Allulose, almond flour.

Gluten Free Lemon Bars (12)

Ingredients
2 cups almond flour
1/4 cup melted butter
3 tbsp allulose
1/4 tsp salt
3 large eggs
1/2 cup lemon juice
1/3 cup allulose
1 tbsp lemon zest
Directions

Heat oven to 350°F, line an 8×8 pan.
Press crust ingredients into pan, bake 10 minutes.
Whisk filling, pour on crust, bake 16 to 18 minutes, chill 2 hours.

Macros (est. each): 165 cal, 6 g protein, 4 g net carbs, 14 g fat
Sweetener and flour: Allulose, almond flour.

Gluten Free Blueberry Pie Bars (12)

Ingredients
2 1/2 cups almond flour
1/2 cup allulose
1 tsp cinnamon
1/2 tsp salt
1/2 cup melted butter
2 cups blueberries
1 tbsp lemon juice
1 tbsp chia seeds
Directions

Heat oven to 350°F, line an 8×8 pan.
Mix flour, allulose, cinnamon, salt, stir in butter, press 2/3 into pan.
Toss blueberries with lemon and chia, spread over base, crumble remaining dough on top.
Bake 26 to 32 minutes, cool 1 hour to set.

Macros (est. each): 210 cal, 5 g protein, 7 g net carbs, 19 g fat
Sweetener and flour: Allulose, almond flour.

Pies, crisps, and cool desserts for special occasions

Perfect Gluten Free Pie Crust (8 slices)

Ingredients
2 cups almond flour
3 tbsp powdered allulose
1/2 tsp salt
6 tbsp cold butter, cubed
1 large egg
Directions

Heat oven to 350°F for pre-bake (if needed).
Pulse ingredients until a dough forms, press into a 9-inch pie plate.
Chill 20 minutes, poke with fork, bake 10 to 12 minutes for a pre-baked crust.

Macros (est. per slice): 220 cal, 6 g protein, 3 g net carbs, 20 g fat
Sweetener and flour: Allulose, almond flour.

Irresistible Chocolate Peanut Butter Pie (10 slices)

Ingredients (crust, cookie-style)
1 1/2 cups crushed gluten-free sugar-free cookies (or 1 1/2 cups almond flour)
4 tbsp melted butter
2 tbsp powdered allulose
Ingredients (filling)
8 oz cream cheese, softened
1 cup peanut butter
3/4 cup plain Greek yogurt
1/2 cup powdered allulose
1 tsp vanilla extract
Directions

Press crust into a pie plate, chill 15 minutes.
Beat filling until smooth, spread into crust.
Chill 4 hours (or freeze 45 minutes for faster slicing).

Macros (est. per slice): 320 cal, 12 g protein, 6 g net carbs, 27 g fat
Serving guide: Slice into 10 for cleaner portions.

Gluten Free Peach Crisp (8 servings)

Ingredients
5 cups sliced peaches (fresh or frozen, thawed)
2 tbsp lemon juice
2 tbsp allulose
1 tsp cinnamon
1 1/2 cups almond flour
1/2 cup chopped pecans
1/3 cup melted butter
3 tbsp allulose
Directions

Heat oven to 350°F, grease an 8×8 dish.
Toss peaches with lemon, allulose, cinnamon, add to dish.
Mix topping, sprinkle, bake 28 to 35 minutes, cool 15 minutes.

Macros (est. per serving): 260 cal, 6 g protein, 14 g net carbs, 21 g fat
Sweetener and flour: Allulose, almond flour.

Easy Gluten Free Apple Crisp (8 servings)

Ingredients
5 cups sliced apples
1 tbsp lemon juice
2 tbsp monk fruit sweetener
1 tsp cinnamon
1 1/2 cups almond flour
1/2 cup oats (certified gluten-free, optional for texture)
1/3 cup melted butter
Directions

Heat oven to 350°F, grease an 8×8 dish.
Toss apples with lemon, sweetener, cinnamon, add to dish.
Mix topping, bake 30 to 38 minutes, rest 15 minutes.

Macros (est. per serving): 240 cal, 5 g protein, 16 g net carbs, 18 g fat
Sweetener and flour: Monk fruit blend, almond flour.

Gluten Free Angel Food Cake (10 slices)

Ingredients
12 large egg whites
1 cup powdered allulose
1 tsp cream of tartar
1 tsp vanilla extract
1/4 tsp salt
1/2 cup gluten-free oat flour
Directions

Heat oven to 325°F, do not grease a tube pan.
Whip egg whites with cream of tartar and salt to soft peaks, add allulose slowly, whip glossy.
Fold in vanilla and oat flour, bake 35 to 40 minutes, cool upside down.

Macros (est. per slice): 85 cal, 6 g protein, 7 g net carbs, 0 g fat
Sweetener and flour: Allulose, gluten-free oat flour.

Peanut Buster Parfait (4 servings)

Ingredients
2 cups plain Greek yogurt
2 tbsp cocoa powder
3 tbsp powdered allulose
1 tsp vanilla extract
1/3 cup sugar-free chocolate chips
1/3 cup chopped peanuts
Directions

Stir yogurt, cocoa, allulose, vanilla until smooth.
Layer with chips and peanuts in 4 cups.
Chill 30 minutes for thicker texture.

Macros (est. per serving): 280 cal, 24 g protein, 10 g net carbs, 16 g fat
Serving guide: Use small jars for built-in portion control.

Oreo Mousse (6 servings)

Ingredients (cookie option)
18 gluten-free sugar-free sandwich cookies, crushed (or 1 cup almond flour plus 2 tbsp cocoa plus 2 tbsp allulose)
Ingredients (mousse)
1 1/2 cups heavy cream
3 tbsp powdered allulose
1 tsp vanilla extract
6 oz cream cheese, softened
Directions

Whip cream with allulose and vanilla to soft peaks.
Beat cream cheese smooth, fold whipped cream into it.
Layer with crushed cookies, chill 2 hours.

Macros (est. per serving): 310 cal, 5 g protein, 6 g net carbs, 30 g fat
Sweetener and flour: Allulose, cookie crumbs or almond flour mix.

Dirt Cake Recipe (8 servings)

Ingredients
2 cups plain Greek yogurt
8 oz cream cheese, softened
1/4 cup powdered allulose
2 tbsp cocoa powder
1 tsp vanilla extract
24 gluten-free sugar-free chocolate sandwich cookies, crushed (or 1 1/2 cups almond flour plus 3 tbsp cocoa plus 3 tbsp allulose)
Directions

Beat yogurt, cream cheese, allulose, cocoa, vanilla until smooth.
Layer cream with cookie “dirt” in a dish.
Chill 3 hours before serving.

Macros (est. per serving): 260 cal, 14 g protein, 8 g net carbs, 18 g fat
Serving guide: Spoon into 8 small cups for parties.

Holiday sweets and no-bake bites that share well

Buckeyes (Chocolate Peanut Butter Balls) (20)

Ingredients
1 cup peanut butter
4 tbsp butter, softened
1/2 cup powdered allulose
1/2 cup vanilla whey isolate
1 tsp vanilla extract
1 1/2 cups sugar-free chocolate chips
1 tsp coconut oil
Directions

Mix peanut butter, butter, allulose, whey, vanilla, chill 20 minutes.
Roll 20 balls, freeze 15 minutes.
Melt chocolate with coconut oil, dip balls halfway, chill 30 minutes to set.

Macros (est. each): 120 cal, 5 g protein, 3 g net carbs, 10 g fat
Storage: Fridge 7 days, freezer 2 months.

Chocolate Peppermint Covered Pretzels (18)

Ingredients
18 gluten-free pretzels
1 1/2 cups sugar-free chocolate chips
1 tsp coconut oil
1/2 tsp peppermint extract
2 tbsp crushed sugar-free peppermint candies (or crushed freeze-dried peppermint tea, light crunch)
Directions

Melt chocolate with coconut oil, stir in peppermint extract.
Dip pretzels, sprinkle topping, chill 20 minutes to set.

Macros (est. each): 70 cal, 1 g protein, 7 g net carbs, 5 g fat
Storage: Room temp 3 days (cool room), fridge 10 days.

Christmas Crunch (10 servings)

Ingredients
4 cups gluten-free rice cereal
1 cup mixed nuts
1/2 cup unsweetened coconut flakes
1 cup sugar-free chocolate chips
1/3 cup sugar-free white chocolate chips (optional)
1 tsp coconut oil
Directions

Mix cereal, nuts, and coconut in a big bowl.
Melt chocolates with coconut oil, pour over, stir fast.
Spread on parchment, chill 30 minutes, break into clusters.

Macros (est. per serving): 210 cal, 5 g protein, 16 g net carbs, 15 g fat
Storage: Room temp 5 days airtight, freezer 2 months for the best crunch.

Enjoy!

This collection makes high-protein, low-carb, sugar-free, gluten-free eating feel doable, even on busy weeks. The recipes keep protein the priority, use simple swaps to cut carbs, and still give you breakfasts, dinners, snacks, and desserts you’ll actually want to repeat. When you build meals around eggs, poultry, seafood, lean meats, and Greek yogurt, it gets much easier to stay full and keep cravings quiet.

Here’s the easiest way to use the list: pick 2 breakfasts, 2 lunches, 2 dinners, and 1 treat for the week, then shop once. Prep your main proteins (a tray of chicken, a pan of ground meat, a batch of hard-boiled eggs) and mix one or two sauces or dressings you love, so everything tastes different without extra work. Save this post, then rotate new picks each week to keep it fresh without starting from scratch.

Adjust portions to match your carb target, especially with oats, fruit, beans, and sweet potato. Keep label checks non-negotiable, watch for gluten in sauces and seasonings, and added sugars in salsa, dressings, and “healthy” condiments.

Try one recipe today, then bookmark the rest for your next meal plan.