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

If you’re trying to eat more protein without piling on carbs, sugar, or gluten, finding recipes that still taste good can feel like a chore. This third installment of High-Protein, Low-Carb, Sugar-Free Gluten Free Recipes is here to make it simple, with ideas you’ll actually want to cook (and repeat).

You’ll find smart swaps that keep meals filling, like using veggie-based sides, protein-forward flours, and naturally sweet ingredients instead of added sugar. Everything in this collection is gluten-free, and each recipe is built around real, everyday ingredients you can grab at most grocery stores.

To keep it easy to browse, the recipes are grouped by what you need right now: breakfast, lunches and dinners, snacks, desserts, and party food. Whether you’re meal prepping for the week or need something quick after work, you’ll have plenty of options to choose from.

One quick note: any macro counts shared are estimates. Brands, portions, and small ingredient changes can shift the numbers, so use them as a helpful guide, not a hard rule.

How to make these recipes high-protein and low-carb without losing flavor

The easiest way to keep meals high-protein, low-carb, sugar-free, and gluten-free is to follow a few repeatable rules. Start with a protein anchor (chicken, salmon, shrimp, beef, tuna, eggs, Greek yogurt, cottage cheese, or protein powder). Then build flavor with sauces, spices, and texture, not breading or sugar. When you swap carbs for veggies (cauli rice, spaghetti squash, lettuce wraps, zucchini ribbons), think of it like changing the base layer of a pizza while keeping the toppings you love.

For sweet recipes, let vanilla, cinnamon, cocoa, and a small amount of sugar-free sweetener do the heavy lifting. If oats show up, use certified gluten-free oats. For savory dishes, use tamari instead of soy sauce, and read labels on broth, spice blends, and deli meat since gluten and sugar sneak in.

The simple pantry list that makes weeknight recipes faster

Stocking a short list keeps weeknight cooking quick and consistent. Here’s a tight pantry and fridge checklist that supports most high-protein, low-carb swaps:

Eggs
Shredded cheese
Plain Greek yogurt
Canned tuna
Frozen shrimp
Riced cauliflower
Spaghetti squash
Almond flour
Coconut flour
Sugar-free sweetener (erythritol, monk fruit, or allulose)
Cocoa powder
Gluten-free baking powder
Tamari
Salsa
Artichokes
Pickles
Mustard
Spices (garlic powder, chili powder, paprika, cumin, Italian seasoning)

A few reliable time savers help you stay on track: rotisserie chicken (check labels), frozen veggies, and pre-cut slaw for fast bowls and lettuce wraps.

Protein and carb targets that work for most people

For many people, a simple target per meal works well: 25 to 40 g protein and 10 to 25 g net carbs for a lower-carb style. Net carbs means total carbs minus fiber.

If your plate feels “missing something,” add texture and fat instead of carbs: cheese crisps as “croutons,” crushed pork rinds for crunch, or a quick sauce using Greek yogurt, mustard, salsa, or tamari. In shared kitchens, avoid cross-contact by using clean utensils, a separate toaster, and clearly labeled gluten-free staples.

Savory dinners and meal-prep mains (with full ingredient lists and step-by-step directions)

These are the meals you make once and then thank yourself all week. Every recipe here is high-protein, low-carb, sugar-free, and gluten-free, with ingredients you can find at a normal grocery store. Pick two dinners to cook now, then mix and match leftovers into bowls, lettuce wraps, and quick casseroles.

How to batch-cook proteins so these dinners come together in minutes

Give yourself one solid hour on the weekend and your weeknights get easy.

Start with proteins: heat oven to 425°F. Put 3 lb boneless, skinless chicken breasts on a sheet pan, rub with oil, salt, pepper, garlic powder, and paprika. Bake 18 to 22 minutes (to 165°F), then rest and slice. At the same time, brown 2 lb ground turkey or beef in a skillet with salt, pepper, and onion powder. Drain if needed.

While that cooks, roast veggies: toss a second sheet pan with broccoli, bell peppers, zucchini, and red onion (about 8 cups total) plus olive oil, salt, and pepper. Roast 18 to 22 minutes, stirring once.

Next, cook 2 spaghetti squash. Cut in half, scoop seeds, rub with oil and salt, place cut-side down, bake 35 to 45 minutes. Shred with a fork.

Finish with one quick sauce base (5 minutes each):

Ranch-style yogurt sauce: Greek yogurt, lemon, garlic, dill, salt.
Enchilada shortcut: canned green enchilada sauce plus cumin and garlic.
Sugar-free stir-fry sauce: tamari, rice vinegar, garlic, ginger, monk fruit.

Store cooked proteins and veg 3 to 4 days in the fridge. Freeze cooked meats (portions) 2 to 3 months.

couple-table-gluten-free-low-carb-feast-9145a07a - Keto Sugar Free

Reuben Chicken (serves 4)

Ingredients
4 boneless, skinless chicken breasts (about 6 oz each)
1 tsp kosher salt
1 tsp black pepper
1 tbsp olive oil
1 cup sauerkraut, drained and squeezed dry
4 slices Swiss cheese
1/2 cup sugar-free Russian-style dressing (see below)
1/4 cup diced pickles

Sugar-free Russian-style dressing
1/2 cup mayonnaise
1 tbsp sugar-free ketchup
1 tsp Dijon mustard
1 tbsp pickle relish (no-sugar-added)
1/2 tsp smoked paprika
1 tsp lemon juice

Directions

Heat oven to 400°F and grease a baking dish.
Mix dressing ingredients in a bowl.
Season chicken with salt and pepper, then sear in olive oil for 2 minutes per side.
Place chicken in the dish, top each with sauerkraut and Swiss cheese.
Bake 15 to 20 minutes, until chicken hits 165°F.
Spoon dressing over the top and finish with diced pickles.

Macros: estimate (per serving) 460 calories, 50 g protein, 6 g net carbs, 24 g fat

Pan-Seared Salmon with Lemon-Artichoke Salsa (serves 4)

Ingredients
4 salmon fillets (5 to 6 oz each)
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp olive oil
1 cup canned artichoke hearts, drained and chopped
1/4 cup diced cucumber
2 tbsp chopped parsley
1 tbsp capers, drained
1 tsp lemon zest
2 tbsp lemon juice
1 tbsp extra-virgin olive oil
1 small garlic clove, grated

Directions

Pat salmon dry, season with salt and pepper.
Heat 1 tbsp olive oil in a skillet over medium-high heat.
Sear salmon skin-side up first (or presentation-side down) for 4 minutes.
Flip and cook 3 to 5 minutes more, until it flakes easily.
Mix artichokes, cucumber, parsley, capers, lemon zest, lemon juice, 1 tbsp olive oil, and garlic.
Spoon salsa over salmon and serve.

Macros: estimate (per serving) 420 calories, 38 g protein, 4 g net carbs, 28 g fat

Garlic Herb Butter “Pasta” with Easy Roasted Shrimp (serves 4)

Ingredients
1 (12-oz) package hearts of palm noodles, drained
1 tbsp kosher salt (for rinsing)
1 lb large shrimp, peeled and deveined
1 tbsp olive oil
1/2 tsp kosher salt
1/2 tsp black pepper
1 tsp garlic powder
2 tbsp butter
3 garlic cloves, minced
1 tbsp chopped parsley
1 tbsp lemon juice
2 tbsp grated Parmesan (optional)

Directions

Heat oven to 425°F and line a sheet pan.
Rinse hearts of palm noodles, toss with salt, then rinse again. Pat very dry with paper towels.
Spread noodles on a towel-lined plate and let air-dry while shrimp cooks.
Toss shrimp with olive oil, salt, pepper, and garlic powder.
Roast shrimp 6 to 8 minutes, until pink and firm.
In a skillet, melt butter, add garlic, and cook 30 seconds.
Add noodles and cook 3 to 4 minutes, stirring, to cook off moisture.
Add parsley, lemon juice, and shrimp. Top with Parmesan if using.

Macros: estimate (per serving) 320 calories, 34 g protein, 6 g net carbs, 17 g fat

couple-table-gluten-free-low-carb-feast-b8123902 - Keto Sugar Free

Copycat PF Chang’s Mongolian Beef (serves 4)

Ingredients
1 1/2 lb flank steak, thinly sliced
1 tbsp avocado oil
1/2 tsp kosher salt
1/2 tsp black pepper
4 garlic cloves, minced
1 tbsp grated fresh ginger
1/3 cup tamari (gluten-free)
1/4 cup water
2 tbsp rice vinegar
2 tbsp monk fruit sweetener (granulated)
1 tsp toasted sesame oil
1 tsp xanthan gum
4 green onions, sliced

Directions

Heat oil in a large skillet over medium-high heat.
Season steak with salt and pepper, then sear 2 to 3 minutes, stirring, until browned.
Add garlic and ginger, cook 30 seconds.
Whisk tamari, water, vinegar, sweetener, sesame oil, and xanthan gum.
Pour sauce into the skillet and simmer 2 to 3 minutes until glossy.
Top with green onions and serve with cauliflower rice.

Macros: estimate (per serving) 390 calories, 36 g protein, 5 g net carbs, 23 g fat

P.F. Chang’s Lettuce Wraps (serves 4)

Ingredients
1 lb ground chicken or turkey
1 tbsp avocado oil
1/2 cup diced onion
1/2 cup diced mushrooms
1/2 cup diced water chestnuts
2 garlic cloves, minced
1 tbsp grated ginger
3 tbsp tamari (gluten-free)
1 tbsp rice vinegar
1 tbsp monk fruit sweetener
1 tsp toasted sesame oil
1/2 tsp crushed red pepper (optional)
1/4 cup sliced green onions
1/4 cup chopped cilantro (optional)
8 large butter lettuce leaves

Directions

Heat oil in a skillet over medium heat.
Cook onion and mushrooms for 4 minutes.
Add ground meat and cook until no longer pink.
Stir in water chestnuts, garlic, and ginger, cook 1 minute.
Add tamari, vinegar, sweetener, sesame oil, and red pepper. Simmer 2 minutes.
Spoon into lettuce leaves and top with green onions and cilantro.

Macros: estimate (per serving) 320 calories, 28 g protein, 7 g net carbs, 19 g fat

Crock Pot Shredded Beef Enchiladas (serves 6)

Ingredients
2 lb chuck roast
1 tsp kosher salt
1 tsp black pepper
2 tsp cumin
2 tsp chili powder
1 tsp garlic powder
1 (10-oz) can green enchilada sauce (check sugar-free)
1/2 cup beef broth
1 (4-oz) can diced green chiles
6 low-carb gluten-free tortillas (or use cabbage leaves)
1 1/2 cups shredded cheddar cheese
1/2 cup chopped cilantro

Directions

Add roast, salt, pepper, cumin, chili powder, garlic powder, enchilada sauce, broth, and green chiles to slow cooker.
Cook on low 8 hours or high 4 to 5 hours.
Shred beef and mix with some cooking liquid.
Heat oven to 375°F and grease a baking dish.
Fill tortillas (or cabbage leaves), roll, and place seam-side down.
Spoon extra sauce over the top, add cheese, and bake 15 minutes.
Top with cilantro and serve.

Macros: estimate (per serving) 430 calories, 38 g protein, 8 g net carbs, 26 g fat

Spinach and Artichoke Dip Chicken (serves 4)

Ingredients
4 boneless, skinless chicken breasts (about 6 oz each)
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp olive oil
3/4 cup plain Greek yogurt
4 oz cream cheese, softened
1 cup chopped spinach (fresh or frozen, squeezed dry)
1/2 cup chopped artichoke hearts, drained
1/2 cup shredded mozzarella
1/4 cup grated Parmesan
2 garlic cloves, minced

Directions

Heat oven to 400°F and grease a baking dish.
Season chicken with salt and pepper, then sear in oil for 2 minutes per side.
Mix yogurt, cream cheese, spinach, artichokes, mozzarella, Parmesan, and garlic.
Spread mixture over chicken.
Bake 18 to 22 minutes, until chicken reaches 165°F.

Macros: estimate (per serving) 440 calories, 55 g protein, 6 g net carbs, 20 g fat

Low-Carb Spaghetti Squash and Meatballs (serves 4)

Ingredients
1 medium spaghetti squash
1 tbsp olive oil
1/2 tsp kosher salt
1 lb ground beef or turkey
1 egg
1/3 cup grated Parmesan
1 tsp Italian seasoning
1/2 tsp garlic powder
1/2 tsp black pepper
1 1/2 cups sugar-free marinara sauce
1/2 cup shredded mozzarella

Directions

Heat oven to 425°F. Cut squash in half, remove seeds, rub with olive oil and salt.
Bake cut-side down for 35 to 45 minutes. Shred into strands.
Lower oven to 400°F and line a sheet pan.
Mix ground meat, egg, Parmesan, Italian seasoning, garlic powder, salt, and pepper.
Roll into 16 meatballs and bake 14 to 16 minutes.
Warm marinara, add meatballs, and serve over spaghetti squash.
Top with mozzarella and melt if you want.

Macros: estimate (per serving) 470 calories, 34 g protein, 11 g net carbs, 31 g fat

Green Chili Chicken Enchilada Casserole with Quick Pico de Gallo (serves 6)

Ingredients
3 cups cooked shredded chicken
2 cups shredded Monterey Jack cheese
1 (10-oz) can green enchilada sauce (check label)
1 (4-oz) can diced green chiles
6 low-carb gluten-free tortillas, cut into strips (or skip tortillas)
1/2 tsp cumin
1/2 tsp garlic powder

Quick pico de gallo
1 cup diced tomato
1/4 cup diced red onion
2 tbsp chopped cilantro
1 tbsp lime juice
1/4 tsp kosher salt

Directions

Heat oven to 375°F and grease a 9×13-inch dish.
Mix enchilada sauce, green chiles, cumin, and garlic powder.
Layer tortillas (or none), chicken, sauce, and cheese. Repeat once.
Bake 20 minutes, until bubbly.
Stir pico ingredients in a bowl and spoon on top.

Macros: estimate (per serving) 420 calories, 40 g protein, 8 g net carbs, 24 g fat

Lazy Girl’s Chicken Enchilada Casserole (serves 6)

Ingredients
3 cups cooked shredded chicken
1 (10-oz) can red enchilada sauce (check sugar-free)
1 1/2 cups shredded cheddar cheese
1 cup plain Greek yogurt
1 tsp cumin
1/2 tsp garlic powder
2 cups cauliflower rice (cooked and squeezed dry)
1/4 cup sliced green onions

Directions

Heat oven to 375°F and grease a baking dish.
Mix enchilada sauce, yogurt, cumin, and garlic powder.
Stir in chicken and cauliflower rice.
Spread into dish and top with cheddar.
Bake 20 to 25 minutes, until hot and browned.
Top with green onions.

Macros: estimate (per serving) 370 calories, 41 g protein, 7 g net carbs, 19 g fat

Copy Cat Trader Joe’s Chili Lime Chicken Burgers (serves 4)

Ingredients
1 1/2 lb ground chicken
1/2 cup finely chopped cilantro
1/4 cup finely chopped red onion
1 tbsp lime zest
2 tbsp lime juice
1 tsp chili powder
1/2 tsp cumin
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp olive oil (for cooking)

Directions

Mix chicken, cilantro, onion, lime zest, lime juice, chili powder, cumin, salt, and pepper.
Form 4 patties and chill 10 minutes if you can.
Heat oil in a skillet over medium heat.
Cook 5 to 6 minutes per side, to 165°F.
Serve in lettuce wraps with avocado and salsa.

Macros: estimate (per serving) 320 calories, 32 g protein, 3 g net carbs, 19 g fat

Chicken Fajita Cheeseburgers (serves 4)

Ingredients
1 1/2 lb ground chicken
1 tbsp fajita seasoning (gluten-free, no sugar)
1 tbsp olive oil
1 bell pepper, sliced
1/2 onion, sliced
1/2 tsp kosher salt
4 slices pepper Jack cheese
1/4 cup mayonnaise
1 tbsp lime juice
1/2 tsp garlic powder
4 lettuce “buns” or low-carb gluten-free buns

Directions

Mix chicken with fajita seasoning and form 4 patties.
Heat 1 tsp oil in a skillet and cook peppers and onion with salt for 6 to 8 minutes.
Heat remaining oil and cook patties 5 to 6 minutes per side (165°F).
Add cheese on top and cover 1 minute to melt.
Stir mayo, lime juice, and garlic powder.
Build burgers with sauce and fajita veggies.

Macros: estimate (per serving) 450 calories, 35 g protein, 7 g net carbs, 30 g fat

Chicken Fajitas Recipe (serves 4)

Ingredients
1 1/2 lb boneless, skinless chicken thighs, sliced
2 tbsp olive oil
1 bell pepper, sliced
1 onion, sliced
2 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
1 tsp kosher salt
1/2 tsp black pepper
1 lime, cut into wedges
8 butter lettuce leaves (or low-carb gluten-free tortillas)

Directions

Toss chicken with 1 tbsp oil, chili powder, cumin, paprika, salt, and pepper.
Heat remaining oil in a skillet over medium-high heat.
Cook chicken 6 to 8 minutes, until browned and cooked through.
Add peppers and onion and cook 5 minutes.
Squeeze lime over the top and serve in lettuce leaves.

Macros: estimate (per serving) 410 calories, 34 g protein, 9 g net carbs, 26 g fat

Jamaican Jerk Chicken with “Red Beans and Rice” (serves 4)

Ingredients
1 1/2 lb boneless, skinless chicken thighs
2 tbsp jerk seasoning (gluten-free, no sugar)
1 tbsp olive oil
1 (12-oz) bag cauliflower rice
1/2 cup canned kidney beans, rinsed and drained
2 green onions, sliced
1 tbsp lime juice
1/2 tsp kosher salt

Directions

Rub chicken with jerk seasoning and 1 tbsp olive oil.
Bake at 425°F for 20 to 25 minutes (165°F), or grill 5 to 6 minutes per side.
Cook cauliflower rice in a skillet with salt for 5 minutes.
Stir in beans and cook 2 minutes to warm.
Top with green onions and lime juice, then serve with chicken.

Macros: estimate (per serving) 430 calories, 36 g protein, 13 g net carbs, 26 g fat

One Pot Red Beans and “Rice” (serves 6)

Ingredients
12 oz turkey sausage, sliced (gluten-free)
1 tbsp olive oil
1/2 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 garlic cloves, minced
2 tsp Cajun seasoning (no sugar)
1/2 tsp kosher salt
1 (15-oz) can red beans, rinsed and drained
1 (12-oz) bag cauliflower rice
1 1/2 cups chicken broth (gluten-free)
2 tbsp chopped parsley

Directions

Brown sausage in oil in a large pot for 4 minutes.
Add onion, celery, and bell pepper, cook 5 minutes.
Add garlic, Cajun seasoning, and salt, cook 30 seconds.
Add beans, cauliflower rice, and broth. Stir and cover.
Simmer 8 to 10 minutes, stirring once, until thick.
Top with parsley and serve.

Macros: estimate (per serving) 310 calories, 18 g protein, 12 g net carbs, 20 g fat

Apple-Cheddar Stuffed Chicken with Apple-Dijon Pan Sauce (serves 4)

Ingredients
4 boneless, skinless chicken breasts
1 tsp kosher salt
1/2 tsp black pepper
4 oz sharp cheddar cheese, sliced
1/2 small apple, very thinly sliced
1 tbsp olive oil
1/2 cup chicken broth
2 tbsp Dijon mustard (sugar-free)
1 tsp apple cider vinegar
1 tbsp butter

Directions

Heat oven to 400°F. Cut a pocket in each chicken breast.
Season chicken with salt and pepper, then stuff with cheddar and apple slices.
Sear chicken in oil for 3 minutes per side.
Transfer to oven and bake 12 to 15 minutes (165°F).
In the same skillet, add broth, Dijon, and vinegar. Simmer 2 minutes.
Whisk in butter, then spoon sauce over chicken.

Macros: estimate (per serving) 430 calories, 52 g protein, 6 g net carbs, 22 g fat

Healthy Cheesy Chicken and Broccoli “Rice” Casserole (serves 6)

Ingredients
3 cups cooked shredded chicken
4 cups broccoli florets, chopped
4 cups cauliflower rice
1 1/2 cups shredded cheddar cheese
1/2 cup plain Greek yogurt
4 oz cream cheese, softened
1 tsp kosher salt
1/2 tsp black pepper
1 tsp garlic powder

Directions

Heat oven to 375°F and grease a baking dish.
Steam broccoli until crisp-tender, then pat dry.
Squeeze cauliflower rice in a towel to remove water.
Mix chicken, broccoli, cauliflower rice, cheddar, yogurt, cream cheese, salt, pepper, and garlic powder.
Bake 25 minutes, until hot and browned.

Macros: estimate (per serving) 390 calories, 39 g protein, 9 g net carbs, 21 g fat

Cheesy Ham and Broccoli “Rice” (serves 4)

Ingredients
2 cups diced cooked ham (check sugar-free)
4 cups cauliflower rice
2 cups chopped broccoli
1 tbsp butter
1/2 cup heavy cream
1 cup shredded cheddar cheese
1/2 tsp kosher salt
1/2 tsp black pepper
1/2 tsp garlic powder

Directions

Steam broccoli until tender-crisp and pat dry.
In a skillet, melt butter and cook cauliflower rice 5 minutes to dry it out.
Add ham, broccoli, cream, salt, pepper, and garlic powder.
Simmer 3 minutes, then stir in cheddar until melted.

Macros: estimate (per serving) 450 calories, 28 g protein, 8 g net carbs, 34 g fat

Chicken Bacon Ranch Spaghetti Squash Casserole (serves 6)

Ingredients
1 large spaghetti squash
2 cups cooked shredded chicken
6 slices bacon, cooked and crumbled
1 1/2 cups shredded cheddar cheese
3/4 cup plain Greek yogurt
2 tbsp ranch seasoning (gluten-free, no sugar)
1/2 tsp black pepper
2 green onions, sliced

Directions

Bake spaghetti squash at 425°F (cut-side down) for 40 minutes, then shred.
Heat oven to 375°F and grease a casserole dish.
Mix squash, chicken, bacon, cheddar, yogurt, ranch seasoning, and pepper.
Bake 20 minutes, until bubbly.
Top with green onions.

Macros: estimate (per serving) 410 calories, 34 g protein, 10 g net carbs, 26 g fat

Cheesy Ham and “Potato” Soup (serves 6)

Ingredients
2 tbsp butter
1/2 cup diced onion
2 celery stalks, diced
2 garlic cloves, minced
3 cups cauliflower florets
1 cup peeled turnip, diced small
4 cups chicken broth (gluten-free)
2 cups diced ham (check sugar-free)
1 cup heavy cream
1 1/2 cups shredded cheddar cheese
1 tsp kosher salt
1/2 tsp black pepper

Directions

Melt butter in a pot over medium heat.
Cook onion and celery for 5 minutes. Add garlic and cook 30 seconds.
Add cauliflower, turnip, and broth. Simmer 15 minutes until soft.
Mash lightly with a potato masher (leave some chunks).
Stir in ham, cream, cheddar, salt, and pepper until melted and hot.

Macros: estimate (per serving) 460 calories, 22 g protein, 10 g net carbs, 37 g fat

Lighter Green Bean Casserole (serves 6)

Ingredients
1 1/2 lb green beans, trimmed (or 2 (12-oz) bags frozen, thawed)
1 tbsp butter
8 oz mushrooms, sliced
1/2 cup diced onion
2 garlic cloves, minced
1 tsp kosher salt
1/2 tsp black pepper
3/4 cup plain Greek yogurt
1/2 cup chicken broth (gluten-free)
1/2 cup grated Parmesan
1/2 cup crushed pork rinds (for topping)

Directions

Heat oven to 375°F and grease a baking dish.
Blanch fresh green beans 3 minutes, then drain well.
Saute mushrooms and onion in butter for 8 minutes. Add garlic, salt, and pepper.
Stir in yogurt, broth, and Parmesan.
Fold in green beans and spread into dish.
Top with crushed pork rinds and bake 20 minutes.

Macros: estimate (per serving) 190 calories, 11 g protein, 8 g net carbs, 11 g fat

Grilled Chicken, Bacon, and Avocado Melts with Sun-Dried Tomato Basil Mayo (serves 4)

Ingredients
4 chicken breast cutlets (about 5 oz each)
1 tsp kosher salt
1/2 tsp black pepper
1 tbsp olive oil
8 slices bacon, cooked
1 avocado, sliced
4 slices provolone or Swiss cheese
4 large tomato slices (optional)
8 romaine leaves (for wraps)

Sun-dried tomato basil mayo
1/3 cup mayonnaise
2 tbsp chopped sun-dried tomatoes (in oil, drained)
1 tbsp chopped basil
1 tsp lemon juice
1 small garlic clove, grated

Directions

Mix mayo, sun-dried tomatoes, basil, lemon juice, and garlic.
Season chicken with salt and pepper.
Grill or pan-sear chicken in olive oil for 4 to 5 minutes per side (165°F).
Top each cutlet with cheese and cover 1 minute to melt.
Assemble with bacon, avocado, and tomato (if using) in romaine wraps.
Spoon sauce over the top and serve.

Macros: estimate (per serving) 560 calories, 45 g protein, 6 g net carbs, 40 g fat

Lunches, wraps, and big salads that actually keep you full

A “sad desk salad” won’t cut it if you’re eating high-protein, low-carb, sugar-free, and gluten-free. The trick is simple: start with protein, add fiber-rich crunch (greens, cucumbers, slaw), then finish with a real sauce that isn’t secretly sweet. Think of it like building a sturdy house, protein is the frame, veggies are the walls, dressing is the paint that makes you want to live there.

Use these recipes as mix-and-match templates. If you meal prep, keep the greens dry, store dressing separately, and add avocado right before eating so it stays fresh.

Dressings and sauces that stay sugar free, gluten free, and low carb

Most “healthy” sauces fall apart because they sneak in sugar or wheat (or both). A quick label scan saves you every time.

Ketchup: look for no-sugar-added, and check total carbs per tablespoon.
Salsa: watch for added sugar and “natural flavors” that hide sweeteners.
Spice mixes: taco, fajita, ranch, and jerk blends often include sugar or starch, choose gluten-free, no-sugar-added blends (or mix your own).

Here are four fast formulas you can memorize.

1) Lemon vinaigrette (bright and not bitter)
Ingredients
3 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp Dijon mustard (sugar-free)
1/4 tsp kosher salt
Black pepper, to taste

Directions

Whisk everything in a cup or shake in a jar.
Taste, add a pinch more salt if needed.

2) Ranch-yogurt (thick, tangy, high-protein)
Ingredients
1/2 cup plain Greek yogurt
1 tbsp mayo (optional, for richer texture)
1 tbsp lemon juice (or 2 tsp apple cider vinegar)
1/2 tsp garlic powder
1/2 tsp dried dill
1/4 tsp onion powder
Salt and pepper, to taste
1 to 3 tbsp water (to thin)

Directions

Stir until smooth, thin with water to your liking.
Chill 10 minutes if you have time.

3) Sugar-free teriyaki style (for bowls, wraps, and slaws)
Ingredients
1/4 cup tamari (gluten-free)
2 tbsp rice vinegar
1 tbsp water
1 tsp grated ginger (or 1/2 tsp ground)
1 garlic clove, grated (or 1/2 tsp garlic powder)
1 to 2 tsp monk fruit or allulose (to taste)
1/4 tsp xanthan gum (optional, for thickness)

Directions

Simmer 2 minutes in a small pan.
Whisk in xanthan gum off heat if using.

4) Enchilada quick sauce (fast, smoky, weeknight-friendly)
Ingredients
1/2 cup canned red enchilada sauce (check gluten-free, no sugar)
1 tsp chili powder
1/2 tsp cumin
1/2 tsp garlic powder
1 tbsp lime juice

Directions

Warm in a pan or microwave, then stir in lime.
Spoon over wraps, salads, or shredded chicken.

Mediterranean Tuna Salad (serves 2)
Ingredients
2 (5-oz) cans tuna, drained
1/3 cup plain Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1/4 cup diced cucumber
1/4 cup chopped tomatoes
2 tbsp chopped parsley
1 tbsp capers (optional)
Salt and pepper, to taste

Directions

Mix everything in a bowl.
Serve in romaine boats or over greens.

Macros: estimate (per serving) 290 calories, 34 g protein, 5 g net carbs, 14 g fat

Asian Kale and Salmon Salad (serves 2)
Ingredients
6 cups chopped kale
8 oz cooked salmon, flaked
1/2 cup shredded cabbage
1/2 cup sliced cucumber
2 tbsp sesame seeds (optional)
3 tbsp sugar-free teriyaki style sauce (above)

Directions

Massage kale with 1 tbsp sauce for 30 seconds.
Top with salmon, veg, and remaining sauce.

Macros: estimate (per serving) 420 calories, 38 g protein, 10 g net carbs, 24 g fat

Superfood Salad with Lemon Vinaigrette (serves 2)
Ingredients
6 cups mixed greens
8 oz cooked chicken breast, sliced
1/2 avocado, sliced
1/3 cup chopped cucumber
2 tbsp pumpkin seeds
3 tbsp lemon vinaigrette (above)

Directions

Add everything to a big bowl.
Toss with dressing right before eating.

Macros: estimate (per serving) 520 calories, 45 g protein, 9 g net carbs, 33 g fat

Autumn Chopped Salad (serves 2)
Ingredients
6 cups chopped romaine
8 oz turkey breast (deli or cooked, check label), chopped
1/3 cup diced apple (small dice)
1/4 cup walnuts
2 tbsp crumbled goat cheese (optional)
3 tbsp ranch-yogurt (above)

Directions

Chop, add to a bowl, toss.
Add apple last so it stays crisp.

Macros: estimate (per serving) 470 calories, 38 g protein, 12 g net carbs, 29 g fat

California Cobb Salad (serves 2)
Ingredients
6 cups chopped romaine
8 oz cooked chicken, diced
2 hard-boiled eggs, chopped
4 slices bacon, cooked and crumbled
1/2 avocado, diced
1/2 cup cherry tomatoes
3 tbsp lemon vinaigrette (or ranch-yogurt)

Directions

Layer ingredients in two bowls.
Add dressing right before serving.

Macros: estimate (per serving) 650 calories, 52 g protein, 10 g net carbs, 44 g fat

Black and Blue Spring Salad with “Honey”-Roasted Pecans (serves 2)
Ingredients
6 cups spring mix
8 oz grilled steak, sliced
2 oz blue cheese, crumbled
1/2 cup sliced cucumber
1/3 cup pecans
1 tsp butter
1 tsp sugar-free sweetener (monk fruit or allulose)
Pinch of salt
3 tbsp lemon vinaigrette

Directions

Toast pecans in butter, stir in sweetener and salt, cool.
Build salad, top with pecans and dressing.

Macros: estimate (per serving) 640 calories, 42 g protein, 9 g net carbs, 48 g fat

Watermelon Feta Salad (serves 2)
Ingredients
2 cups watermelon cubes (keep portion modest)
4 oz grilled chicken, sliced
2 oz feta
1/2 cup cucumber
2 tbsp mint (optional)
1 tbsp olive oil
1 tbsp lime juice
Salt, to taste

Directions

Combine in a bowl.
Add chicken to make it a real meal.

Macros: estimate (per serving) 380 calories, 28 g protein, 14 g net carbs, 22 g fat

Loaded Strawberry Fields Salad (serves 2)
Ingredients
6 cups mixed greens
8 oz cooked chicken or turkey
1 cup sliced strawberries
1/4 cup sliced almonds
2 tbsp goat cheese (optional)
3 tbsp lemon vinaigrette

Directions

Add greens, protein, and toppings to bowls.
Dress right before eating.

Macros: estimate (per serving) 460 calories, 42 g protein, 13 g net carbs, 26 g fat

Peach Caprese Salad (serves 2)
Ingredients
1 ripe peach, sliced (small peach)
8 oz grilled chicken, sliced
3 oz fresh mozzarella, sliced
1 cup cherry tomatoes
Fresh basil
1 tbsp olive oil
1 tbsp balsamic vinegar (check no added sugar)
Salt and pepper

Directions

Arrange on a plate or bowl.
Drizzle oil and vinegar, season to taste.

Macros: estimate (per serving) 520 calories, 44 g protein, 12 g net carbs, 30 g fat

Pizza Salad (serves 2)
Ingredients
6 cups romaine
1 cup cherry tomatoes
1/2 cup diced cucumber
12 slices pepperoni (gluten-free)
1/2 cup shredded mozzarella
1/3 cup sugar-free marinara (as dressing)
Italian seasoning, to taste

Directions

Toss greens and veg.
Add pepperoni, cheese, and spoon marinara over top.

Macros: estimate (per serving) 520 calories, 32 g protein, 11 g net carbs, 37 g fat

Easiest Fruit Salad (serves 4, small portions)
Ingredients
1 cup strawberries, sliced
1 cup blueberries
1 cup raspberries
1 kiwi, diced (optional)
1 tbsp lemon juice

Directions

Mix gently and chill.
Keep serving size to about 3/4 cup if you’re watching carbs.

Macros: estimate (per serving) 70 calories, 1 g protein, 10 g net carbs, 1 g fat

Summer Chicken Wraps (serves 2)
Ingredients
2 low-carb gluten-free wraps (or 8 large lettuce leaves)
8 oz cooked chicken, sliced
1/2 avocado, sliced
1/2 cup cucumber sticks
1/2 cup tomato slices
3 tbsp ranch-yogurt

Directions

Spread sauce on wrap or lettuce.
Add fillings, roll tight, slice in half.

Macros: estimate (per serving) 430 calories, 42 g protein, 10 g net carbs, 25 g fat (using lettuce wraps)

Apple Orchard Panini (serves 1)
Ingredients
2 slices gluten-free low-carb bread
4 oz turkey breast (check label)
1 slice cheddar
6 thin apple slices (use a small apple)
1 tsp Dijon mustard (sugar-free)
1 tsp butter (for toasting)

Directions

Butter bread, build sandwich, toast in a skillet 3 to 4 minutes per side, press with a spatula.
Keep heat medium so the bread crisps without burning.

Macros: estimate (per serving) 420 calories, 30 g protein, 16 g net carbs, 22 g fat (varies by bread)

Fruit Christmas Tree (serves 6)
Ingredients
2 cups strawberries (halved)
1 cup blueberries
1 cup raspberries
1 kiwi, sliced into stars (optional)
1/2 cup plain Greek yogurt
1 to 2 tsp sugar-free sweetener (optional)
1/2 tsp vanilla extract

Directions

Arrange fruit in a tree shape on a platter.
Stir yogurt, sweetener, and vanilla for a simple dip.

Macros: estimate (per serving) 80 calories, 4 g protein, 10 g net carbs, 1 g fat

Copycat Caribou Coffee Sparkling Peach Black Tea (serves 1)
Ingredients
1 cup brewed black tea, chilled
1/2 cup sparkling water
2 tbsp peach sugar-free syrup (or to taste)
Ice
Lemon wedge (optional)

Directions

Fill a glass with ice, add tea and syrup.
Top with sparkling water, stir once.

Macros: estimate (per serving) 5 to 15 calories, 0 g protein, 0 to 2 g net carbs, 0 g fat

Stovetop Apple Crisp for Two (serves 2)
Ingredients
1 small apple, thinly sliced
1 tbsp butter
1 tbsp water
1 tsp cinnamon
1 tbsp sugar-free sweetener
3 tbsp almond flour
2 tbsp chopped walnuts
Pinch of salt

Directions

Saute apple with butter, water, cinnamon, and sweetener for 6 to 8 minutes.
Stir almond flour, walnuts, and salt in, cook 1 minute until crumbly.

Macros: estimate (per serving) 240 calories, 5 g protein, 10 g net carbs, 20 g fat

Caramel Apple Crisp with Easy Caramel Sauce (serves 4, small portions)
Ingredients
2 apples, thinly sliced
2 tbsp butter
2 tbsp water
2 tsp cinnamon
2 tbsp sugar-free sweetener
1/3 cup almond flour
1/3 cup chopped pecans
1/4 cup sugar-free caramel sauce (store-bought, check label, or make a quick allulose caramel)

Directions

Cook apples with butter, water, cinnamon, and sweetener for 10 minutes.
Top with almond flour and pecans, drizzle caramel, serve warm (keep portions modest).

Macros: estimate (per serving) 260 calories, 4 g protein, 13 g net carbs, 22 g fat

Snacks and party munchies with crunch, dip, and sweet-salty vibes

Party snacks can fit a high-protein, low-carb, sugar-free, gluten-free plan if you keep portions smart and build in texture. Think crunchy mixes for the bowl, no-bake bars for grab-and-go, and bites that feel like comfort food without the crash.

Make-ahead and storage tips so snacks do not get soggy

Crunchy snacks have one enemy: moisture. The fix is simple, keep wet and dry separate until the last minute, and store like you mean it.

Airtight storage rules (works for almost everything)

Use a true airtight container (silicone gasket lids help).
Let snacks cool to room temp before sealing, trapped steam softens everything.
Add a paper towel in the container for bars and bites if your fridge runs humid (swap daily).

Fridge versus counter

Chex mix, puppy chow, pretzels, chips: store at room temp, airtight, 5 to 7 days. The fridge adds humidity and makes coating tacky.
No-bake bars and energy bites: refrigerate for best texture, up to 7 days (some last longer, see notes below). Freeze well for 2 to 3 months.

How to keep Chex mixes crisp

Bake the seasoned mix at 250°F for 45 to 60 minutes, stirring every 15 minutes.
Cool fully on the pan (warm mix sealed too soon turns chewy).
If it’s already soft, re-crisp at 250°F for 10 to 15 minutes, cool, then re-store.

How to set no-bake bars (so they slice clean)

Press firmly into a parchment-lined pan (use the bottom of a measuring cup).
Chill at least 2 hours, or freeze 25 to 30 minutes for sharp edges.
Too soft? Add 2 to 4 tbsp almond flour or extra protein powder.
Too dry or crumbly? Add 1 to 2 tbsp warmed nut butter or a splash of unsweetened almond milk.

How long energy bites last

Fridge: 7 to 10 days in an airtight container.
Freezer: 2 to 3 months, thaw 10 minutes before eating.
Too sticky? Roll in cocoa powder or shredded coconut.
Too firm? Let sit at room temp for 5 minutes.

Gluten-Free Chex Mix

Ingredients
Rice or Corn Chex (labeled gluten-free), 6 cups
Mixed nuts, 2 cups
Butter, 4 tbsp, melted
Tamari, 2 tbsp
Garlic powder, 1 tsp
Smoked paprika, 1 tsp
Sugar-free sweetener, 1 tsp (optional)

Directions

Heat oven to 250°F. Toss everything until coated.
Bake 45 to 60 minutes, stirring every 15 minutes, cool fully.

Macros: estimate (per 1/2 cup) 180 calories, 5 g protein, 10 g net carbs, 13 g fat

Snickers Chex Mix

Ingredients
GF Chex, 4 cups
Roasted peanuts, 1 1/2 cups
Sugar-free chocolate chips, 1/2 cup, melted
Peanut butter, 1/3 cup, warmed
Powdered sugar-free sweetener, 2 tbsp

Directions

Stir chocolate and peanut butter, toss with Chex and peanuts.
Dust with sweetener, cool 20 minutes before sealing.

Macros: estimate (per 1/2 cup) 220 calories, 7 g protein, 12 g net carbs, 17 g fat

Cookies & Cream No-Bake Chex Bars (keep portions small)

Ingredients
GF Chex, 4 cups, lightly crushed
Vanilla protein powder, 1/2 cup
Cream cheese, 3 oz, softened
Butter, 2 tbsp, melted
Sugar-free sweetener, 2 tbsp
Crushed sugar-free sandwich cookies (GF), 2 tbsp (optional)

Directions

Mix wet ingredients, fold in Chex and protein powder.
Press into an 8×8 pan, chill 2 hours, slice small (try 16 pieces).

Macros: estimate (per piece, 1/16 pan) 110 calories, 6 g protein, 6 g net carbs, 7 g fat

Chocolate-Peppermint Puppy Chow (portion-friendly)

Ingredients
GF Chex, 5 cups
Sugar-free chocolate chips, 1/2 cup, melted
Butter or coconut oil, 2 tbsp
Peppermint extract, 1/4 tsp
Powdered sugar-free sweetener, 1/3 cup

Directions

Toss Chex with melted chocolate mix.
Shake with sweetener in a large bag, cool 15 minutes.

Macros: estimate (per 1/2 cup) 160 calories, 3 g protein, 10 g net carbs, 11 g fat

No-Bake Crispy Chocolate Peanut Butter Bars

Ingredients
Natural peanut butter, 1 cup
Sugar-free chocolate chips, 1/2 cup, melted
Collagen peptides or protein powder, 1/2 cup
Unsweetened coconut, 1/3 cup
Pinch of salt

Directions

Mix peanut butter, protein, coconut, salt. Press into 8×8 pan.
Spread chocolate on top, chill 2 hours, cut into 12 bars.

Macros: estimate (per bar) 190 calories, 12 g protein, 5 g net carbs, 14 g fat

No-Bake Cranberry Chocolate Almond Energy Bites

Ingredients
Almond flour, 1 cup
Almond butter, 1/2 cup
Sugar-free chocolate chips, 1/3 cup
Unsweetened dried cranberries, 2 tbsp (or fresh chopped)
Vanilla, 1 tsp

Directions

Mix, then chill 15 minutes if sticky.
Roll 16 bites, refrigerate.

Macros: estimate (per bite) 110 calories, 4 g protein, 3 g net carbs, 9 g fat

Chewy Chocolate Chip Cookie Dough Bites

Ingredients
Almond flour, 1 cup
Vanilla protein powder, 1/3 cup
Butter, 3 tbsp, softened
Sugar-free sweetener, 2 tbsp
Sugar-free chocolate chips, 1/3 cup

Directions

Mix into a dough (add 1 tbsp almond milk if needed).
Roll 18 bites, chill 1 hour.

Macros: estimate (per bite) 85 calories, 4 g protein, 2 g net carbs, 7 g fat

Mini Bacon Cheeseburger Quinoa Bites (small quinoa, higher protein)

Ingredients
Lean ground beef or turkey, 1 lb
Cooked quinoa, 1/3 cup
Egg, 1
Shredded cheddar, 1/2 cup
Cooked bacon, 4 slices, crumbled
Pickles, 2 tbsp chopped (optional)

Directions

Heat oven to 400°F, mix, scoop into a greased mini muffin pan.
Bake 14 to 16 minutes (165°F for turkey), cool 10 minutes.

Macros: estimate (per bite, makes 24) 70 calories, 6 g protein, 1 g net carbs, 4 g fat

Gluten-Free Mozzarella Cheese Bites

Ingredients
Mozzarella string cheese, 10 sticks, cut in thirds
Eggs, 2, beaten
Crushed pork rinds, 1 cup
Italian seasoning, 1 tsp

Directions

Dip cheese in egg, then pork rinds.
Bake at 425°F for 6 to 8 minutes, serve fast for best stretch.

Macros: estimate (per bite) 55 calories, 4 g protein, 0 g net carbs, 4 g fat

Baked Apple Chips (watch carbs)

Ingredients
Apples, 2, thinly sliced
Cinnamon, 1 tsp
Pinch of salt

Directions

Heat oven to 225°F, arrange slices in one layer.
Bake 1 1/2 to 2 hours, flipping halfway, cool to crisp.

Macros: estimate (per 1/2 apple) 50 calories, 0 g protein, 13 g net carbs, 0 g fat

Pumpkin Spice Chocolate Covered Pretzels

Ingredients
GF pretzels, 2 cups
Sugar-free chocolate chips, 3/4 cup, melted
Pumpkin pie spice, 1 tsp
Pinch of salt

Directions

Toss pretzels with chocolate, spread on parchment.
Sprinkle spice and salt, chill 30 minutes.

Macros: estimate (per 10 pretzels) 160 calories, 2 g protein, 14 g net carbs, 11 g fat

Bacon-Wrapped BBQ Shrimp with Chimichurri Dipping Sauce

Ingredients
Large shrimp, 1 lb, peeled
Bacon, 10 slices, halved
Sugar-free BBQ sauce, 1/3 cup
Parsley, 1/2 cup
Olive oil, 1/4 cup
Red wine vinegar, 2 tbsp
Garlic, 1 clove, minced
Salt and pepper

Directions

Wrap shrimp with bacon, bake at 425°F for 12 to 15 minutes.
Brush with BBQ, broil 1 minute. Blend chimichurri ingredients, serve.

Macros: estimate (per 4 pieces) 220 calories, 22 g protein, 3 g net carbs, 13 g fat

Two cute and creepy Halloween treats (sugar free)

1) “Mummy” Strawberries

Ingredients
Strawberries, 12
Sugar-free white chocolate, 1/2 cup, melted
Sugar-free dark chocolate, 2 tbsp, melted

Directions

Drizzle white chocolate in “wraps”, chill 10 minutes.
Dot dark chocolate eyes, chill 10 minutes.

Macros: estimate (per strawberry) 35 calories, 0 g protein, 2 g net carbs, 3 g fat

2) “Monster” Yogurt Bark

Ingredients
Plain Greek yogurt, 1 1/2 cups
Sugar-free sweetener, 1 to 2 tbsp
Vanilla, 1/2 tsp
Sugar-free chocolate candies or chips, 2 tbsp

Directions

Spread on parchment, add toppings.
Freeze 2 hours, break into pieces (keep frozen).

Macros: estimate (per 1/8 sheet) 60 calories, 6 g protein, 2 g net carbs, 2 g fat

Orange Candied Pecans with Spiked Eggnog (alcohol optional)

Ingredients
Pecans, 2 cups
Egg white, 1
Orange zest, 1 tbsp
Cinnamon, 1 tsp
Sugar-free sweetener, 1/3 cup
Eggnog (sugar-free if possible), 1 cup
Bourbon or rum, 1 to 2 tbsp (optional)

Directions

Toss pecans with egg white, zest, cinnamon, sweetener. Bake at 300°F for 35 minutes, stir once, cool.
Stir eggnog with alcohol if using, serve 1/2 cup with a small handful of pecans.

Macros: estimate (pecans, 1/4 cup) 200 calories, 3 g protein, 3 g net carbs, 21 g fat

Desserts that feel bakery-worthy, but keep carbs and sugar in check

You don’t need real sugar or wheat flour to get that bakery feel, the kind with a soft center, crisp edges, and rich chocolate flavor. The trick is using the right sweetener for the job, giving low-carb batters a little time to hydrate, and pulling almond flour desserts before they look “done” (they keep cooking as they cool). Below are practical baking tips, plus a lineup of sugar-free, gluten-free desserts that still look and taste like a treat.

Sweetener swaps and baking tips that prevent gritty texture

Sugar-free sweeteners don’t all bake the same, and that’s usually why a dessert turns out gritty, dry, or weirdly puffy.

Here’s the plain-language cheat sheet:

Allulose melts and browns more like sugar. It helps cookies spread and keeps cakes softer. It can brown fast, so check early.
Erythritol stays more “crystal-like” after baking. It’s the most common cause of a cooling aftertaste and a crunchy or gritty bite, especially in custards and cheesecakes.
Monk fruit blends are usually monk fruit plus erythritol. They taste good, but they often bake like erythritol (so the grit risk is still there).
Stevia is strong, and a little can taste bitter. It’s best when paired with something else, not used alone in baking.

Two small habits fix most texture problems:

Sift dry sweeteners and flours (especially powdered sweetener, cocoa, almond flour). Think of sifting like “breaking up pebbles” so your batter turns into silk instead of sand.
Let batter rest 5 to 10 minutes before baking. Almond flour and coconut flour need time to absorb liquid. Resting also lets sweetener dissolve better, which cuts grit.

Almond flour desserts have one more rule: don’t overbake. Almond flour goes from tender to dry fast. Bake until the center is just set, then cool fully. If you wait for a deep golden top in the oven, you often get a dry crumb later.

A quick chocolate note: choose sugar-free chocolate chips sweetened with stevia, monk fruit, or allulose, and always check the label for maltitol. Maltitol is common in “sugar-free” candy, but it can spike blood sugar for some people and often causes stomach upset.

Blueberry Lemon Icebox Cake

Ingredients
Greek yogurt, 2 cups
Sugar-free sweetener (powdered), 3 tbsp
Lemon zest, 1 tbsp
Lemon juice, 2 tbsp
Gluten-free graham-style cookies (sugar-free if possible), 2 cups
Blueberries, 1 1/2 cups

Directions

Stir yogurt, sweetener, zest, and juice until smooth.
Layer cookies, cream, and blueberries; chill 6 hours.

Macros: estimate (1/8) 170 calories, 10 g protein, 14 g net carbs, 7 g fat

Chocolate-Covered Strawberry Icebox Cake

Ingredients
Greek yogurt, 2 cups
Cocoa powder, 2 tbsp
Sugar-free sweetener (powdered), 3 tbsp
Gluten-free graham-style cookies, 2 cups
Strawberries, 2 cups, sliced
Sugar-free chocolate chips, 1/3 cup, melted

Directions

Mix yogurt, cocoa, and sweetener.
Layer cookies, cream, strawberries; drizzle chocolate; chill 6 hours.

Macros: estimate (1/8) 190 calories, 11 g protein, 15 g net carbs, 9 g fat

S’mores Icebox Cake (GF/DF)

Ingredients
Coconut yogurt (unsweetened), 2 cups
Sugar-free sweetener, 3 tbsp
Vanilla extract, 1 tsp
Gluten-free graham-style cookies, 2 cups
Sugar-free dairy-free chocolate chips, 1/2 cup, melted
Dairy-free whipped topping (sugar-free if possible), 1 cup

Directions

Stir coconut yogurt, sweetener, and vanilla.
Layer cookies and yogurt, top with whipped topping and melted chocolate; chill 6 hours.

Macros: estimate (1/8) 220 calories, 3 g protein, 18 g net carbs, 15 g fat

Chocolate Peanut Butter Lava Cakes

Ingredients
Eggs, 2
Natural peanut butter, 1/3 cup
Cocoa powder, 2 tbsp
Sugar-free sweetener (powdered), 2 tbsp
Baking powder (gluten-free), 1/2 tsp
Sugar-free chocolate chips, 2 tbsp

Directions

Heat oven to 350°F, grease 2 ramekins, whisk everything but chips.
Pour in ramekins, press chips into centers, bake 10 to 12 minutes.

Macros: estimate (each) 320 calories, 14 g protein, 6 g net carbs, 26 g fat

Brown Butter Oatmeal Chocolate Chip Cookies

Ingredients
Butter, 6 tbsp
Certified gluten-free oats, 1 cup
Almond flour, 3/4 cup
Sugar-free sweetener (granulated), 1/2 cup
Egg, 1
Baking soda, 1/2 tsp
Sugar-free chocolate chips, 1/3 cup

Directions

Brown butter, cool 5 minutes, then mix with sweetener and egg.
Stir in dry ingredients and chips; bake at 350°F for 10 to 12 minutes.

Macros: estimate (1 cookie, makes 12) 140 calories, 4 g protein, 6 g net carbs, 12 g fat

Gluten Free Chocolate Crinkle Cookies

Ingredients
Cocoa powder, 1/3 cup
Almond flour, 1 1/4 cups
Sugar-free sweetener (granulated), 1/2 cup
Eggs, 2
Baking powder, 1 tsp
Powdered sugar-free sweetener (for rolling), 2 tbsp

Directions

Mix dough, chill 20 minutes.
Roll, coat, bake at 350°F for 9 to 11 minutes.

Macros: estimate (1 cookie, makes 14) 95 calories, 3 g protein, 3 g net carbs, 7 g fat

The Best Grain Free Granola

Ingredients
Pecans, 1 cup
Almonds, 1 cup
Unsweetened coconut flakes, 1 cup
Egg white, 1
Cinnamon, 1 tsp
Sugar-free sweetener, 2 tbsp

Directions

Toss everything, spread on a pan.
Bake at 300°F for 22 to 28 minutes, stirring once, cool to crisp.

Macros: estimate (1/4 cup) 180 calories, 4 g protein, 3 g net carbs, 17 g fat

Triple Berry Crumb Bars

Ingredients
Mixed berries, 2 cups
Chia seeds, 1 tbsp
Sugar-free sweetener, 2 tbsp
Almond flour, 1 1/2 cups
Butter, 5 tbsp, melted
Baking powder, 1/2 tsp

Directions

Simmer berries with sweetener 3 minutes, stir in chia, cool.
Press 2/3 crumb mix into pan, add berries, top crumbs, bake at 350°F for 22 to 26 minutes.

Macros: estimate (1/12) 160 calories, 4 g protein, 6 g net carbs, 14 g fat

Gluten Free Peach Cobbler

Ingredients
Peaches, 3 cups, sliced
Sugar-free sweetener, 2 tbsp
Cinnamon, 1/2 tsp
Almond flour, 1 cup
Egg, 1
Butter, 3 tbsp, melted

Directions

Toss peaches with sweetener and cinnamon in a dish.
Mix topping, spoon over, bake at 350°F for 25 to 30 minutes.

Macros: estimate (1/8) 170 calories, 5 g protein, 10 g net carbs, 13 g fat

Peach Blackberry Crisp

Ingredients
Peaches, 2 cups
Blackberries, 1 cup
Sugar-free sweetener, 2 tbsp
Almond flour, 3/4 cup
Chopped walnuts, 1/2 cup
Butter, 4 tbsp, melted

Directions

Add fruit and sweetener to a baking dish.
Top with mixed crumble, bake at 350°F for 25 to 30 minutes.

Macros: estimate (1/8) 190 calories, 4 g protein, 9 g net carbs, 17 g fat

Crustless Pumpkin Pie

Ingredients
Pumpkin puree, 1 1/2 cups
Eggs, 3
Heavy cream, 1 cup
Sugar-free sweetener, 1/3 cup
Pumpkin pie spice, 2 tsp
Vanilla extract, 1 tsp

Directions

Whisk, pour into greased pie dish.
Bake at 350°F for 40 to 50 minutes, cool fully.

Macros: estimate (1/8) 210 calories, 6 g protein, 6 g net carbs, 18 g fat

Caramel Apple Cheesecake Dip

Ingredients
Cream cheese, 8 oz, softened
Greek yogurt, 1/2 cup
Sugar-free sweetener (powdered), 2 tbsp
Sugar-free caramel sauce, 2 tbsp
Vanilla extract, 1 tsp
Apple slices (for serving), 1 to 2 apples

Directions

Beat dip until smooth, swirl caramel on top.
Chill 30 minutes, serve with apple slices (portion apples).

Macros: estimate (1/6, without apples) 140 calories, 7 g protein, 4 g net carbs, 10 g fat

Chocolate Tart with Graham Cracker-Almond Crust

Ingredients
Gluten-free graham-style cookies, 1 cup, crushed
Almond flour, 1/2 cup
Butter, 4 tbsp, melted
Heavy cream, 3/4 cup
Sugar-free chocolate chips, 1 cup
Pinch of salt, 1

Directions

Press crust into pan, chill 15 minutes.
Heat cream, pour over chips and salt, stir smooth, fill crust, chill 3 hours.

Macros: estimate (1/10) 260 calories, 4 g protein, 7 g net carbs, 24 g fat

Cheesecake Stuffed Strawberries

Ingredients
Strawberries, 18, hulled
Cream cheese, 4 oz, softened
Greek yogurt, 1/3 cup
Sugar-free sweetener (powdered), 2 tbsp
Vanilla extract, 1 tsp

Directions

Beat filling until smooth, pipe into strawberries.
Chill 20 minutes before serving.

Macros: estimate (3 stuffed strawberries) 90 calories, 4 g protein, 4 g net carbs, 7 g fat

No-Bake Strawberry Cheesecake Bars

Ingredients
Almond flour, 1 1/2 cups
Butter, 5 tbsp, melted
Cream cheese, 8 oz, softened
Greek yogurt, 1 cup
Sugar-free sweetener (powdered), 1/3 cup
Strawberries, 1 cup, chopped

Directions

Press almond crust into lined pan, chill 15 minutes.
Beat filling, fold strawberries, spread, chill 4 hours, slice.

Macros: estimate (1/12) 210 calories, 8 g protein, 6 g net carbs, 18 g fat

Enjoy!

This third round of high-protein, low-carb, sugar-free, gluten-free recipes is built for real life, weeknights, meal prep, and cravings that don’t wait. You’ve got protein-first dinners, filling salads and wraps, crunchy snacks, and desserts that still feel like a treat.

To get started, keep it simple: pick 2 dinners, 1 lunch, 1 snack, and 1 dessert for the week. Cook the dinners first, then use leftovers to build quick bowls, lettuce wraps, or salad toppers. That small plan makes the whole week easier.

Before you shop, read labels like it’s part of the recipe. Gluten and added sugar hide in sauces, spice blends, broths, deli meats, marinara, and anything labeled “keto” that still sneaks in carbs.

Save this post so you can come back when you’re stuck on what to cook, and share which recipe you want next (or what category you need more of).

Comment with your dietary needs (dairy-free, nut-free, egg-free) so future versions can fit your table.