The Best High-Protein, Low-Carb, Sugar Free Paleo Recipes

For busy cooks, meal preppers, and anyone cutting sugar, High-Protein, Low-Carb, Sugar Free Paleo meals can feel hard to pull off day after day. This guide makes it simple with recipes that keep you full, keep carbs in check, and skip the sweet stuff without tasting bland.

In this post, “high-protein, low-carb, sugar-free Paleo” means whole foods with no grains, no legumes, and no added sugar. Dairy is left out unless it’s clearly marked as optional, and carbs stay low by swapping starchy sides for veggies (think cauliflower rice, zucchini noodles, and crisp salads).

You’ll find recipes grouped by meal type so you can build a full day of eating fast. Each recipe includes ingredients listed one per line with exact amounts, step-by-step directions on separate lines, and macro info when available (or a quick note to calculate based on your brands).

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Before you cook, the simple rules that keep Paleo sugar-free and low-carb

A lot of “Paleo” recipes look clean until you hit the fine print. That’s where sugar sneaks in, carbs climb fast, and your macros drift. Think of this section as your pre-cook checklist: simple guardrails that keep meals high-protein, low-carb, and truly sugar-free, without turning dinner into a research project.

Start with the obvious sugar sources, then move to the sneaky ones. Skip honey, maple syrup, coconut sugar, dates, and fruit juice as “natural” sweeteners. They still spike carbs, and they add up quickly. If a recipe in this post includes a sweet element (like a small amount of dates), keep the portion small, treat it like a carb source, and don’t add extra sweeteners on the side.

Next, clean up sauces and packaged add-ons. Choose no-sugar sauces and check labels for added sugar under names like dextrose, cane sugar, and tapioca syrup. Common trouble spots include:

Salsa (some brands add sugar)
BBQ sauce (usually high sugar, even in small amounts)
Bacon and sausage (often cured with sugar)
Broth and stock (some have added sugar or starch)
Spice blends (watch for sugar and starch fillers)

Then keep carbs low by building your plate around protein and non-starchy plants. The easiest swaps are the ones that don’t feel like a “swap” after the first week: cauliflower rice, zucchini noodles, and lettuce wraps for anything you’d normally stuff into bread or tortillas.

Finally, set a simple protein target so meals actually keep you full. For most people, 25 to 40 grams of protein per meal is a solid range. You can boost protein without adding carbs by adding extra egg whites, mixing in canned salmon, or topping a bowl with shredded chicken. Small moves, big difference.

How to read the recipe cards in this post (ingredients, directions, and macros)

Each recipe card is designed to be quick to scan while you cook. You shouldn’t have to scroll back and forth or guess what “a serving” means.

Here’s what you’ll see in every recipe:

Ingredients: Listed one item per line with clear measurements (so you can shop and prep fast). If something is optional (like extra lemon or herbs), it will be labeled that way.
Directions: Written as step-by-step lines in order, so you can follow along like a checklist.
Macros (when available): You’ll see protein, net carbs, fat, and calories. Net carbs are calculated as total carbs minus fiber, which fits how many low-carb Paleo eaters track carbs.

Macro numbers can still shift, even when the recipe stays the same. The most common reasons are:

Brand differences (especially bacon, canned fish, coconut milk, broth, and sauces)
Portion size (a heaping cup of cauliflower rice is not the same as a level cup)
Cooking loss or gain (meat shrinks, sauces reduce, and that changes per-serving math)

If you want precision, plug your exact ingredients into a macro calculator (Cronometer and similar tools work well) and weigh key items like protein and cooking fats. It takes two extra minutes and removes all guesswork.

To make the recipes easier to execute, keep a short list of go-to staples on hand. These show up often in high-protein, low-carb, sugar-free Paleo cooking:

Eggs
Canned fish (salmon, sardines, tuna)
Chicken thighs
Frozen shrimp
Cauliflower rice (fresh or frozen)
Full-fat coconut milk (unsweetened)
Olive oil
Avocados
Lemons
Fresh herbs
Garlic
Bone broth (no added sugar)

When you read a recipe card, you should know two things right away: what to buy, and how it fits your day. If you’re aiming for that 25 to 40 g protein range, the macros (or a quick calculator check) make it easy to add a smart booster like egg whites, canned salmon, or shredded chicken without pushing carbs up.

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Breakfasts that keep you full: eggs, hashes, and quick no-sugar mixes

If you want a breakfast that actually holds you over, think protein first, then build flavor with veggies, herbs, and a punchy salsa. Eggs are the workhorse here because they cook fast, reheat well, and pair with almost anything. Add a veggie hash for volume, or keep a quick no-sugar mix on hand for the mornings when you can’t deal with a pan.

The goal is simple: set yourself up so breakfast feels automatic, not like a daily decision you have to “be good at.”

Make-ahead breakfast plan for the week (mix and match without getting bored)

A solid Sunday prep is like putting your future self on easy mode. You’re not cooking full breakfasts for seven days, you’re prepping building blocks that you can combine in different ways.

Here’s a simple flow that takes about an hour (less once you’ve done it twice):

Bake egg muffins first (hands-off while you prep other items).
Hard-boil a batch of eggs for grab-and-go protein.
Chop hash vegetables (store raw so they stay crisp).
Portion salsa into small containers so it’s always ready.

Storage times (realistic and safe):

Egg muffins: 4 days in the fridge (best texture), up to 2 months frozen.
Hard-boiled eggs (in shell): 7 days in the fridge.
Chopped hash veggies: 4 to 5 days in the fridge (dry container, paper towel helps).
Salsa (no added sugar): 5 to 7 days in the fridge (check the jar date once opened).

Reheat tips that keep eggs from turning rubbery:

Microwave egg muffins 15 to 25 seconds, rest 30 seconds, then add time if needed.
Reheat hash in a skillet with a splash of water or broth so it steams, then crisp it.
If you froze egg muffins, thaw overnight, then warm gently.

Quick ways to bump protein without adding carbs:

Stir extra egg whites into scrambled eggs or frittata (mild taste, big protein boost).
Keep sugar-free turkey breakfast patties in the fridge or freezer (check labels for sugar and starch fillers).
Add canned salmon on the side with lemon and salt, it’s zero-cook and filling.

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Easy Paleo Breakfast Egg Muffins

Servings: 6 (2 egg muffins each)
Prep time: 10 minutes
Cook time: 18 to 22 minutes

Ingredients

12 large eggs
1 cup spinach, chopped
1/2 cup mushrooms, finely chopped
1/2 cup red bell pepper, diced
1/3 cup red onion, finely diced
1 tbsp olive oil (for greasing)
1 tsp garlic powder
3/4 tsp fine sea salt
1/2 tsp black pepper

Directions

Heat oven to 375°F.
Grease a 12-cup muffin tin with olive oil.
Add spinach, mushrooms, bell pepper, and onion to the muffin cups, dividing evenly.
Whisk eggs, garlic powder, salt, and pepper in a large bowl.
Pour egg mixture into cups, filling each about 3/4 full.
Bake 18 to 22 minutes, until set in the center.
Cool 10 minutes, then remove and store.

Macros

Macros vary by egg size and veggie brands, calculate with your ingredients for accuracy.

Frittata

Servings: 4
Prep time: 10 minutes
Cook time: 18 to 22 minutes

Ingredients

10 large eggs
1/2 cup egg whites
1 cup zucchini, grated and squeezed dry
1/2 cup onion, thinly sliced
1 cup cooked chicken, shredded (or chopped turkey)
2 tbsp olive oil
1 tsp dried oregano
3/4 tsp fine sea salt
1/2 tsp black pepper

Directions

Heat oven to 400°F.
Warm olive oil in a 10-inch oven-safe skillet over medium heat.
Cook onion 4 minutes, stirring often.
Add zucchini and cook 2 minutes, until softened.
Whisk eggs, egg whites, oregano, salt, and pepper.
Stir chicken into the skillet, then pour eggs over the top.
Cook 2 minutes, just until edges set.
Transfer skillet to oven and bake 12 to 16 minutes, until the center is set.
Rest 5 minutes, slice, and store.

Macros

Macros depend on the chicken and egg brands, calculate with your ingredients.

Acorn Squash Egg-in-a-Hole

Servings: 2
Prep time: 10 minutes
Cook time: 35 to 45 minutes

Ingredients

1 medium acorn squash
2 tsp olive oil
4 large eggs
1/2 tsp fine sea salt
1/4 tsp black pepper
1 tbsp chives, chopped (optional)

Directions

Heat oven to 400°F.
Slice squash into two thick rings (about 1 1/4-inch thick), then scoop out seeds.
Brush both sides with olive oil, season with salt and pepper.
Bake on a lined sheet pan for 20 minutes, flip, then bake 10 to 15 minutes more (tender but not collapsing).
Crack 1 egg into each squash hole (use a spoon to hold the yolk in place if needed).
Bake 8 to 12 minutes, until whites set and yolks are your preferred doneness.
Top with chives if using.

Macros

This is higher-carb than most breakfasts here because squash is starchy, keep it as an occasional rotation, or use one ring plus extra eggs on the side for more protein.

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Coconut, Apple, Date & Almond Breakfast Mix

Servings: 4
Prep time: 8 minutes
Cook time: 0 minutes

Ingredients

1 cup unsweetened shredded coconut
3/4 cup raw almonds, chopped
2 tbsp chia seeds
1 tsp cinnamon
1/8 tsp fine sea salt
1/2 small apple, finely diced (about 1/2 cup)
2 Medjool dates, finely chopped (about 1/4 cup packed)
1/2 cup unsweetened coconut milk (optional, for serving)

Directions

Stir coconut, almonds, chia, cinnamon, and salt in a bowl.
Fold in diced apple and chopped dates.
Portion into 4 small containers for quick grabs.
Eat dry like trail mix, or add a splash of coconut milk.
For lower-carb mornings, keep the same mix but use 1/4 apple and 1 date total across the whole batch, then add extra almonds for crunch.

Macros

Fruit and dates raise carbs fast, treat this like a controlled portion, and calculate with your exact apple and date size.

Hard-Boil Eggs

Servings: 6 (1 egg each)
Prep time: 2 minutes
Cook time: 12 minutes

Ingredients

6 large eggs
Cold water (enough to cover eggs by 1 inch)
Ice (for an ice bath)

Directions

Place eggs in a saucepan in a single layer.
Add cold water to cover eggs by 1 inch.
Bring to a boil over high heat.
Turn off heat, cover, and rest 10 to 12 minutes.
Transfer eggs to an ice bath for 5 minutes.
Peel now, or store unpeeled for the best texture.

Macros (per 1 large egg, approximate)

Protein: 6 g
Net carbs: 1 g (rounds down for some labels)
Fat: 5 g
Calories: 70 to 80

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Vegetable Breakfast Hash

Servings: 4
Prep time: 12 minutes
Cook time: 18 to 22 minutes

Ingredients

2 tbsp olive oil
1 red bell pepper, diced
1 green bell pepper, diced
1 medium zucchini, diced
8 oz mushrooms, chopped
1/2 medium onion, diced
2 cups cauliflower rice (fresh or frozen)
1 tsp smoked paprika
1 tsp garlic powder
1 tsp fine sea salt
1/2 tsp black pepper
4 large eggs (optional, to serve)
2 tbsp chopped parsley (optional)

Directions

Heat olive oil in a large skillet over medium-high heat.
Add onion and peppers, cook 5 minutes.
Add zucchini and mushrooms, cook 6 to 8 minutes, stirring often.
Stir in cauliflower rice, paprika, garlic powder, salt, and pepper.
Cook 4 to 6 minutes, until the hash is hot and lightly browned.
Serve as-is, or top each portion with a fried egg.
Add parsley if using.

Macros

Macros depend on whether you add eggs and how much oil your pan holds, calculate with your brands.

Scrambled Eggs with Lazy Salsa

Servings: 1
Prep time: 3 minutes
Cook time: 5 minutes

Ingredients

3 large eggs
1 tbsp water
1 tsp olive oil
1/4 tsp fine sea salt
1/4 cup salsa (no added sugar)
2 tbsp cilantro, chopped (optional)

Directions

Whisk eggs, water, and salt in a bowl.
Warm olive oil in a nonstick skillet over medium-low heat.
Add eggs and stir slowly until softly set, 3 to 4 minutes.
Spoon salsa on top (or swirl it in at the end).
Finish with cilantro if using.

Macros

Salsa brands vary a lot, calculate with your jar if you track closely.

Scrambled Eggs With Green Peppers & Mushrooms

Servings: 1
Prep time: 5 minutes
Cook time: 7 minutes

Ingredients

1 tsp olive oil
1/2 green bell pepper, diced
1/2 cup mushrooms, sliced
3 large eggs
1 tbsp egg whites (optional, for extra protein)
1/4 tsp fine sea salt
1/4 tsp black pepper

Directions

Heat olive oil in a skillet over medium heat.
Cook green pepper 3 minutes.
Add mushrooms and cook 2 minutes more, until softened.
Lower heat to medium-low.
Whisk eggs (and egg whites if using) with salt and pepper.
Pour eggs into the skillet and scramble gently until set, 2 to 3 minutes.
Serve hot, or cool and pack for later.

Macros

If you add egg whites, protein goes up without adding carbs, calculate with your exact amounts.

Protein-packed soups and salads for easy lunches (no blood sugar crash)

A steady lunch usually comes down to two things: enough protein and enough volume from low-starch veggies. Soups and salads make that easy because they hold up well in the fridge, travel without drama, and let you keep carbs low without feeling like you’re eating “diet food.” The recipes below are Paleo, sugar-free, and built to keep you full through the afternoon.

How to keep lunch low-carb when the recipe includes higher-carb produce

Some of the best Paleo soups and salads include higher-carb produce, and that’s fine. You don’t need to ban foods, you just need to treat them like accents, not the main event.

Here are simple, real-life fixes you can use on the recipes in this section:

Sweet potato in soup (like a chowder): Keep the flavor, reduce the portion. Use 1/2 the sweet potato, then add more protein (chicken, shrimp, or an extra can of salmon on the side). For more “chowder” volume, swap in cauliflower florets or extra cauliflower rice.
Grapefruit or pomegranate in salads: Use them as garnish, not a base. A few segments of grapefruit, or 1 to 2 tablespoons pomegranate seeds, adds brightness without turning your lunch into a carb-heavy fruit bowl.

If you want a quick “no crash” template, build your bowl like this:

1 to 2 palms protein (chicken, tuna, salmon, shrimp, turkey, eggs)
2 fists non-starchy veg (greens, broccoli, cauliflower, cucumbers, zucchini, mushrooms)
1 thumb fat (olive oil, avocado, olives, coconut milk)

Think of it like packing a backpack. Protein is the heavy textbook that keeps you grounded, veggies are the space-filler that keeps you satisfied, and fat is the zipper that keeps everything from falling apart.

Slow Cooker Whole Chicken Soup

Servings: 6
Prep time: 15 minutes
Cook time: 6 to 8 hours

Ingredients

1 whole chicken (4 to 5 lb)
10 cups chicken broth (no added sugar, check label)
2 cups cauliflower florets
2 cups zucchini, diced
1 cup celery, sliced
1 cup carrots, sliced (optional, keep light for lower-carb)
1 medium yellow onion, diced
4 garlic cloves, minced
2 tbsp olive oil (optional, for serving)
2 tsp fine sea salt (plus more to taste)
1 tsp black pepper
1 tsp dried thyme
2 bay leaves
2 tbsp lemon juice
1/4 cup fresh parsley, chopped

Directions

Add chicken, broth, cauliflower, zucchini, celery, carrots (if using), onion, garlic, salt, pepper, thyme, and bay leaves to a slow cooker.
Cover and cook on Low for 6 to 8 hours, or High for 4 to 5 hours, until chicken is very tender.
Remove chicken to a plate, let cool 10 minutes, then shred meat and discard skin and bones.
Return shredded chicken to the slow cooker.
Stir in lemon juice and parsley, then taste and add salt if needed.
Serve with a drizzle of olive oil if you want more fat.

Macros

Macros vary by chicken size and broth brand, calculate with your ingredients for accuracy.

Vegan Sweet Potato Chowder

Servings: 4
Prep time: 15 minutes
Cook time: 20 minutes

Ingredients

1 tbsp olive oil
1/2 medium yellow onion, diced
2 garlic cloves, minced
2 cups sweet potato, peeled and diced (keep portions modest)
3 cups cauliflower florets
3 cups vegetable broth (no added sugar, check label)
1 can (13.5 oz) full-fat coconut milk (unsweetened, check label)
1 tsp fine sea salt
1/2 tsp black pepper
1 tsp smoked paprika
1/2 tsp dried thyme
2 tbsp nutritional yeast (optional)
2 tbsp chives, chopped (optional)

Directions

Warm olive oil in a pot over medium heat.
Cook onion 5 minutes, stirring often.
Add garlic and cook 30 seconds.
Add sweet potato, cauliflower, broth, salt, pepper, paprika, and thyme.
Bring to a simmer and cook 15 minutes, until very tender.
Stir in coconut milk (and nutritional yeast if using).
Blend part of the soup (or all) until creamy, then warm 2 minutes and serve.
Top with chives if using.

Macros

This is higher-carb because of sweet potato, keep portions smaller, or add a side of protein (like canned salmon or chicken) if you want a steadier lunch.

Creamy Coconut Cauliflower Soup

Servings: 4
Prep time: 12 minutes
Cook time: 20 minutes

Ingredients

1 tbsp olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
6 cups cauliflower florets
3 cups chicken broth (no added sugar, check label) or vegetable broth
1 can (13.5 oz) full-fat coconut milk (unsweetened, check label)
1 tsp fine sea salt
1/2 tsp black pepper
1 tsp curry powder (optional)
2 tbsp lemon juice
2 tbsp fresh cilantro, chopped (optional)

Directions

Warm olive oil in a pot over medium heat.
Cook onion 6 minutes, until soft.
Add garlic and cook 30 seconds.
Add cauliflower and broth, bring to a simmer, then cook 12 to 15 minutes, until cauliflower is very tender.
Stir in coconut milk, salt, pepper, and curry powder (if using).
Blend until smooth, then stir in lemon juice.
Taste and adjust salt, then top with cilantro if using.

Macros

Macros vary by coconut milk brand, calculate with your ingredients for accuracy.

A Light & Fresh Ginger Broccoli Soup

Servings: 4
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

1 tbsp olive oil
1/2 medium yellow onion, thinly sliced
2 tbsp fresh ginger, grated
2 garlic cloves, minced
6 cups broccoli florets (and tender stems, chopped)
4 cups chicken broth (no added sugar, check label) or vegetable broth
1 tsp fine sea salt
1/2 tsp black pepper
2 tbsp lime juice
1 tbsp coconut aminos (optional, check label for sugar-free)

Directions

Warm olive oil in a pot over medium heat.
Cook onion 4 minutes.
Add ginger and garlic, cook 45 seconds.
Add broccoli, broth, salt, and pepper.
Simmer 10 minutes, until broccoli is tender but still bright.
Blend until smooth (or leave slightly chunky).
Stir in lime juice and coconut aminos (if using), then serve.

Macros

Macros depend on broth brand and portion size, calculate with your ingredients.

Soup from Any Vegetable

Servings: 4
Prep time: 10 minutes
Cook time: 18 minutes

Ingredients

1 tbsp olive oil
1/2 medium onion, diced
2 garlic cloves, minced
6 cups chopped non-starchy vegetables (choose 1 or mix, zucchini, cauliflower, broccoli, mushrooms, spinach, asparagus)
4 cups broth (no added sugar, check label)
1 tsp fine sea salt (plus more to taste)
1/2 tsp black pepper
1 tsp dried Italian seasoning (optional)
2 tbsp lemon juice or apple cider vinegar
1/2 cup cooked shredded chicken (optional, for more protein)

Directions

Warm olive oil in a pot over medium heat.
Cook onion 5 minutes, until soft.
Add garlic and cook 30 seconds.
Add vegetables, broth, salt, pepper, and Italian seasoning (if using).
Simmer 12 to 15 minutes, until vegetables are tender.
Blend fully, or blend halfway for texture.
Stir in lemon juice (or vinegar) and chicken (if using), then taste and adjust salt.

Macros

Macros vary widely based on vegetables and add-ins, calculate with your exact mix.

Grapefruit and Avocado Winter Salad

Servings: 2
Prep time: 12 minutes
Cook time: 0 minutes

Ingredients

4 cups mixed greens
1/2 medium grapefruit, segmented (use as garnish, not the base)
1 medium avocado, sliced
1/2 cup cucumber, sliced
1/4 cup red onion, thinly sliced
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard (check label for no sugar)
1/2 tsp fine sea salt
1/4 tsp black pepper
2 tbsp pumpkin seeds (optional)

Directions

Add greens, cucumber, red onion, grapefruit segments, and avocado to a bowl.
Whisk olive oil, lemon juice, Dijon, salt, and pepper.
Drizzle dressing over the salad and toss gently.
Top with pumpkin seeds if using.

Macros

Macros vary by avocado size and dressing amounts, calculate with your ingredients.

Crab & Avocado Temaki (Hand Rolls)

Servings: 2
Prep time: 15 minutes
Cook time: 0 minutes

Ingredients

4 nori sheets
8 oz crab meat (check label for added sugar and fillers)
1 medium avocado, sliced
1 cup cucumber, cut into matchsticks
2 tbsp mayonnaise (Paleo, sugar-free)
1 tbsp lemon juice
1 tsp coconut aminos (optional, check label for sugar-free)
1 tsp toasted sesame seeds (optional)
1/4 tsp fine sea salt
1/4 tsp black pepper

Directions

Stir crab, mayonnaise, lemon juice, coconut aminos (if using), salt, and pepper in a bowl.
Lay a nori sheet on a plate and add crab mixture, avocado, and cucumber to one side.
Roll into a cone shape (like an ice cream cone).
Repeat with remaining nori and fillings.
Sprinkle with sesame seeds if using and eat right away.

Macros

Macros vary by mayo brand and crab label, calculate with your ingredients.

Cauliflower, Pomegranate, and Pistachio Salad

Servings: 4
Prep time: 15 minutes
Cook time: 0 minutes (or 20 minutes if roasting)

Ingredients

4 cups cauliflower florets, chopped small (or riced cauliflower)
1/4 cup olive oil
2 tbsp lemon juice
1 garlic clove, finely grated
1 tsp fine sea salt
1/2 tsp black pepper
1/2 cup parsley, chopped
1/4 cup pistachios, chopped
2 tbsp pomegranate seeds (use as garnish)
1/2 cup cucumber, diced (optional)

Directions

Add cauliflower, parsley, and cucumber (if using) to a bowl.
Whisk olive oil, lemon juice, garlic, salt, and pepper.
Toss dressing with the salad.
Top with pistachios and pomegranate seeds.
For a warmer version, roast cauliflower at 425°F for 20 minutes, cool 10 minutes, then dress and finish.

Macros

Macros vary by pistachio portion and olive oil amounts, calculate with your ingredients.

Dinners that hit your protein goals: chicken, pork, steak, seafood, and comfort food favorites

Dinner is where high-protein, low-carb, sugar-free Paleo can feel the easiest (and the most satisfying). Start with a solid protein, keep sauces simple and label-check everything, then round it out with low-carb sides that reheat well. If you cook once and plan for leftovers, you can turn one main dish into two or three different meals without feeling like you’re eating the same plate on repeat.

Chicken dinners (easy prep, big protein, strong flavor)

Easy Shredded Chicken in the Slow Cooker

Servings: 6
Prep time: 5 minutes
Cook time: 3 to 4 hours (High) or 6 to 7 hours (Low)

Ingredients

2 lb boneless, skinless chicken breasts
1 cup chicken broth (no added sugar)
1 tbsp olive oil
2 tsp garlic powder
2 tsp onion powder
1 tsp smoked paprika
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 tbsp lemon juice (optional)

Directions

Add chicken to the slow cooker.
Pour broth and olive oil over chicken.
Sprinkle in garlic powder, onion powder, paprika, salt, and pepper.
Cook until chicken shreds easily.
Shred in the pot, then stir in lemon juice if using.

Macros

Macros vary by broth brand and serving size, calculate with your ingredients.

Lemon Thyme Chicken Thighs

Servings: 4
Prep time: 10 minutes
Cook time: 25 to 30 minutes

Ingredients

2 lb bone-in, skin-on chicken thighs
1 1/2 tbsp olive oil
1 lemon, zested
3 tbsp lemon juice
2 tsp dried thyme (or 1 tbsp fresh thyme)
3 garlic cloves, minced
1 1/2 tsp fine sea salt
1/2 tsp black pepper

Directions

Heat oven to 425°F.
Pat chicken dry, then place on a sheet pan.
Whisk olive oil, lemon zest, lemon juice, thyme, garlic, salt, and pepper.
Brush mixture over thighs.
Roast until skin is crisp and internal temp reaches 165°F.

Macros

Macros vary by thigh size, calculate with your ingredients.

Easy Crispy Chicken Carnitas (Paleo-style)

Servings: 6
Prep time: 10 minutes
Cook time: 18 to 22 minutes

Ingredients

2 lb boneless, skinless chicken thighs
2 tbsp avocado oil (or olive oil)
1 1/2 tsp ground cumin
1 1/2 tsp dried oregano
1 tsp chili powder (no sugar added)
1 tsp garlic powder
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1/2 cup salsa (no added sugar)
2 tbsp lime juice

Directions

Heat oven to 450°F.
Toss chicken with oil, cumin, oregano, chili powder, garlic powder, salt, and pepper.
Spread on a sheet pan and roast until cooked through.
Chop, then return to the pan.
Broil 2 to 4 minutes to crisp edges.
Toss with salsa and lime juice right before serving.

Macros

Macros vary by salsa brand and chicken cut, calculate with your ingredients.

Chicken Breast in the Instant Pot

Servings: 4
Prep time: 5 minutes
Cook time: 10 minutes (plus pressure build and release)

Ingredients

2 lb boneless, skinless chicken breasts
1 cup chicken broth (no added sugar)
1 tbsp olive oil
1 1/2 tsp fine sea salt
1 tsp garlic powder
1/2 tsp black pepper

Directions

Add broth and olive oil to the Instant Pot.
Season chicken with salt, garlic powder, and pepper.
Place chicken on the trivet (or directly in the pot).
Cook on High Pressure for 10 minutes.
Natural release 5 minutes, then quick release.
Slice or shred.

Macros

Macros vary by serving size, calculate with your ingredients.

Slow Cooker Pesto Chicken (sugar-free, dairy-free option)

Servings: 6
Prep time: 10 minutes
Cook time: 4 hours (High) or 7 hours (Low)

Ingredients

2 lb boneless, skinless chicken thighs
1/2 cup pesto (sugar-free, dairy-free if needed)
1/2 cup chicken broth (no added sugar)
1 tbsp lemon juice
1 tsp fine sea salt
1/2 tsp black pepper

Directions

Add chicken to the slow cooker.
Stir pesto, broth, lemon juice, salt, and pepper.
Pour sauce over chicken.
Cook until tender.
Shred or serve whole with extra sauce spooned on top.

Macros

Macros vary widely by pesto brand, calculate with your ingredients.

Boneless, Skinless Chicken Thighs in the Oven

Servings: 4
Prep time: 8 minutes
Cook time: 18 to 22 minutes

Ingredients

2 lb boneless, skinless chicken thighs
1 1/2 tbsp olive oil
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 1/2 tsp fine sea salt
1/2 tsp black pepper

Directions

Heat oven to 425°F.
Toss thighs with oil and spices.
Arrange on a sheet pan in a single layer.
Bake until 165°F internal temp.
Rest 5 minutes before slicing.

Macros

Macros vary by brand and trimming, calculate with your ingredients.

Kerala-Style Slow Cooker Chicken Curry (coconut, ginger, spice)

Servings: 6
Prep time: 15 minutes
Cook time: 6 to 7 hours (Low)

Ingredients

2 lb boneless, skinless chicken thighs
1 tbsp coconut oil
1 medium yellow onion, thinly sliced
4 garlic cloves, minced
1 tbsp fresh ginger, grated
2 tsp ground coriander
1 tsp ground cumin
1 tsp turmeric
1 tsp smoked paprika
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 can (13.5 oz) full-fat coconut milk (unsweetened)
1 tbsp apple cider vinegar
2 cups cauliflower florets (optional, for extra volume)
1/4 cup cilantro, chopped (optional)

Directions

Add onion, garlic, ginger, spices, salt, and pepper to the slow cooker.
Add chicken, coconut milk, and vinegar.
Stir, then add cauliflower if using.
Cook until chicken is very tender.
Taste, add salt if needed, then top with cilantro.

Macros

Macros vary by coconut milk brand, calculate with your ingredients.

Grilled Chicken Thighs with Chimichurri (no sugar)

Servings: 4
Prep time: 15 minutes
Cook time: 12 to 16 minutes

Ingredients

2 lb boneless, skinless chicken thighs
1 tbsp olive oil
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 cup parsley, finely chopped
2 tbsp oregano, chopped (or 2 tsp dried)
3 garlic cloves, minced
1/3 cup olive oil (for chimichurri)
3 tbsp red wine vinegar
1/2 tsp crushed red pepper flakes (optional)

Directions

Season chicken with olive oil, salt, and pepper.
Stir parsley, oregano, garlic, olive oil, vinegar, and red pepper flakes.
Grill chicken over medium-high heat until cooked through.
Spoon chimichurri over chicken right before serving.

Macros

Macros vary by oil used per serving, calculate with your ingredients.

Slow Cooker BBQ Shredded Chicken (no sugar added)

Servings: 6
Prep time: 8 minutes
Cook time: 4 hours (High) or 7 hours (Low)

Ingredients

2 lb boneless, skinless chicken breasts
1 cup no-sugar-added BBQ sauce (store-bought labeled no sugar added, or homemade)
1/2 cup chicken broth (no added sugar)
1 tbsp apple cider vinegar
1 tsp smoked paprika
1 tsp fine sea salt
1/2 tsp black pepper

Directions

Add chicken to the slow cooker.
Whisk BBQ sauce, broth, vinegar, paprika, salt, and pepper.
Pour over chicken.
Cook until chicken shreds easily.
Shred, then stir to coat in sauce.

Macros

Macros vary a lot by BBQ sauce brand, calculate with your ingredients.

BBQ Chicken Casserole (comfort-food feel, low-carb base)

Servings: 6
Prep time: 15 minutes
Cook time: 25 minutes

Ingredients

4 cups cooked shredded chicken
3 cups cauliflower rice (fresh or frozen)
1 1/4 cups no-sugar-added BBQ sauce
1/2 cup red onion, thinly sliced
1 cup zucchini, diced
1 tbsp olive oil
1 tsp garlic powder
1 tsp fine sea salt
1/2 tsp black pepper
2 tbsp chopped cilantro (optional)

Directions

Heat oven to 400°F.
Toss cauliflower rice and zucchini with olive oil, garlic powder, salt, and pepper.
Spread in a baking dish and bake 10 minutes to dry it out.
Stir in chicken, BBQ sauce, and red onion.
Bake 12 to 15 minutes until hot and bubbling.
Top with cilantro if using.

Macros

Macros vary by BBQ sauce and chicken, calculate with your ingredients.

Easiest Baked Chicken

Servings: 4
Prep time: 5 minutes
Cook time: 20 to 25 minutes

Ingredients

2 lb bone-in chicken drumsticks (or thighs)
1 1/2 tbsp olive oil
2 tsp paprika
1 tsp garlic powder
1 1/2 tsp fine sea salt
1/2 tsp black pepper

Directions

Heat oven to 425°F.
Toss chicken with oil and spices.
Arrange on a sheet pan.
Bake until 165°F internal temp.
Rest 5 minutes.

Macros

Macros vary by cut, calculate with your ingredients.

Comfort food favorites (low-carb, high-protein, still feels like dinner)

Paleo Chili (no beans, no sugar)

Servings: 6
Prep time: 15 minutes
Cook time: 35 minutes

Ingredients

2 lb ground beef (or ground turkey)
1 tbsp olive oil (if using lean meat)
1 medium yellow onion, diced
1 green bell pepper, diced
4 garlic cloves, minced
2 tbsp chili powder (no sugar added)
2 tsp ground cumin
1 tsp smoked paprika
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 can (14.5 oz) diced tomatoes (no sugar added)
2 tbsp tomato paste (check label for no sugar)
1 cup beef broth (no added sugar)
1 tbsp apple cider vinegar

Directions

Brown meat in a pot over medium-high heat, then drain if needed.
Add onion and bell pepper, cook 6 minutes.
Add garlic and spices, cook 30 seconds.
Stir in tomatoes, tomato paste, broth, salt, pepper, and vinegar.
Simmer 20 to 25 minutes, stirring now and then.

Macros

Macros vary by fat level of meat and tomato brands, calculate with your ingredients.

Egg Roll Skillet (fast, salty-savory, takeout vibe)

Servings: 4
Prep time: 12 minutes
Cook time: 15 minutes

Ingredients

1 1/2 lb ground pork (or ground turkey)
1 tbsp avocado oil (optional)
1 medium yellow onion, diced
4 cups coleslaw mix (cabbage and carrot)
3 garlic cloves, minced
1 tbsp fresh ginger, grated
3 tbsp coconut aminos (check label for sugar-free)
1 tbsp rice vinegar
1 tsp toasted sesame oil (optional)
1 tsp fine sea salt
1/2 tsp black pepper
2 green onions, sliced (optional)

Directions

Brown ground pork in a large skillet.
Add onion and cook 4 minutes.
Add garlic and ginger, cook 30 seconds.
Add coleslaw mix, cook 5 to 7 minutes until tender-crisp.
Stir in coconut aminos, vinegar, sesame oil, salt, and pepper.
Top with green onions if using.

Macros

Macros vary by coconut aminos brand and meat fat level, calculate with your ingredients.

Pork dinners (tender, reheats well, perfect for lettuce wraps)

Roasted Pork Tenderloin

Servings: 4
Prep time: 10 minutes
Cook time: 20 to 25 minutes

Ingredients

1 1/2 lb pork tenderloin
1 tbsp olive oil
2 tsp garlic powder
1 tsp dried rosemary
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 tbsp Dijon mustard (no sugar added, optional)

Directions

Heat oven to 425°F.
Pat pork dry, then rub with olive oil (and Dijon if using).
Season with garlic powder, rosemary, salt, and pepper.
Roast until 145°F in the thickest part.
Rest 10 minutes, then slice.

Macros

Pork tenderloin is lean, macros vary by serving size, calculate with your ingredients.

Slow Cooker Pork Carnitas (crispy finish)

Servings: 8
Prep time: 15 minutes
Cook time: 8 hours (Low)

Ingredients

3 1/2 lb pork shoulder (boneless)
1 tbsp avocado oil
2 tsp ground cumin
2 tsp dried oregano
2 tsp chili powder (no sugar added)
2 tsp fine sea salt
1 tsp black pepper
4 garlic cloves, minced
1/2 cup orange juice (optional, higher-carb, use if it fits your day)
1/4 cup lime juice
1 cup chicken broth (no added sugar)

Directions

Rub pork with oil, spices, salt, pepper, and garlic.
Add pork to the slow cooker.
Pour in orange juice (if using), lime juice, and broth.
Cook until it shreds easily.
Shred, spread on a sheet pan, then broil 3 to 6 minutes to crisp.

Macros

Macros vary by fat trimming and whether you use orange juice, calculate with your ingredients.

Pressure-Cooker Kalua Pig (Instant Pot style)

Servings: 8
Prep time: 10 minutes
Cook time: 60 minutes (plus pressure build and release)

Ingredients

3 lb pork shoulder, cut into 3 to 4 chunks
1 tbsp fine sea salt
1 tbsp liquid smoke (check label for no sugar)
1 cup water
1/2 head green cabbage, sliced (optional, stirred in at the end)

Directions

Rub pork with salt.
Add water and liquid smoke to the pressure cooker.
Add pork, then cook on High Pressure for 60 minutes.
Natural release 15 minutes, then quick release.
Shred pork, then stir in cabbage and let it wilt 5 minutes if using.

Macros

Macros vary by fat trimming, calculate with your ingredients.

Asian Cauliflower Fried Rice with Kalua Pork

Servings: 4
Prep time: 12 minutes
Cook time: 12 minutes

Ingredients

3 cups cauliflower rice
2 cups shredded Kalua pig (from recipe above)
1 tbsp avocado oil
1/2 cup frozen peas (optional, higher-carb, use lightly)
1/2 cup carrots, finely diced (optional, higher-carb, use lightly)
3 large eggs, beaten
3 tbsp coconut aminos (check label for sugar-free)
1 tbsp rice vinegar
1 tsp toasted sesame oil (optional)
2 green onions, sliced (optional)

Directions

Heat oil in a large skillet over medium-high heat.
Add cauliflower rice (and peas and carrots if using), cook 5 minutes to dry it out.
Push rice to one side, scramble eggs on the other side.
Stir in Kalua pork, coconut aminos, vinegar, and sesame oil.
Cook 2 minutes, then top with green onions.

Macros

Macros vary by pork and optional veg, calculate with your ingredients.

Tender & Juicy Pork Chops in the Oven

Servings: 4
Prep time: 8 minutes
Cook time: 12 to 15 minutes

Ingredients

4 pork chops (1-inch thick, about 2 lb total)
1 tbsp olive oil
2 tsp smoked paprika
1 tsp garlic powder
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 tbsp apple cider vinegar (optional)

Directions

Heat oven to 425°F.
Pat chops dry, rub with olive oil.
Season with paprika, garlic powder, salt, and pepper.
Bake until 145°F internal temp.
Rest 5 minutes, then splash with vinegar if using.

Macros

Macros vary by chop size, calculate with your ingredients.

Chile Verde Stew (pork, tomatillo, low-carb comfort)

Servings: 6
Prep time: 20 minutes
Cook time: 2 1/2 hours (or 6 to 7 hours Low in slow cooker)

Ingredients

2 1/2 lb pork shoulder, cut into 1-inch chunks
1 tbsp avocado oil
1 medium yellow onion, diced
4 garlic cloves, minced
1 lb tomatillos, husked and chopped
2 cups chicken broth (no added sugar)
1 cup roasted green chiles (canned, check label)
1 1/2 tsp ground cumin
1 tsp dried oregano
2 tsp fine sea salt
1/2 tsp black pepper
2 tbsp lime juice
1/4 cup cilantro, chopped (optional)

Directions

Brown pork in oil in a pot, working in batches.
Add onion, cook 5 minutes, then add garlic 30 seconds.
Add tomatillos, broth, green chiles, cumin, oregano, salt, and pepper.
Simmer covered 2 hours, stirring now and then, until tender.
Stir in lime juice and cilantro.

Macros

Macros vary by pork fat level, calculate with your ingredients.

Steak and beef dinners (high-protein, low-carb, restaurant feel)

Warm Fajita Steak Salad

Servings: 4
Prep time: 15 minutes
Cook time: 12 minutes

Ingredients

1 1/2 lb flank steak (or skirt steak)
1 tbsp olive oil
1 1/2 tsp ground cumin
1 tsp chili powder (no sugar added)
1 tsp smoked paprika
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 red bell pepper, sliced
1 green bell pepper, sliced
1 medium red onion, sliced
6 cups romaine, chopped
1 medium avocado, sliced
3 tbsp lime juice
3 tbsp olive oil (for dressing)

Directions

Season steak with oil, cumin, chili powder, paprika, salt, and pepper.
Sear steak 4 to 6 minutes per side, then rest 10 minutes.
Sauté peppers and onion in the same pan until tender-crisp.
Whisk lime juice and olive oil for dressing.
Slice steak, then serve warm over romaine with avocado and dressing.

Macros

Macros vary by steak cut and avocado size, calculate with your ingredients.

Perfect Steak in the Oven (simple, repeatable)

Servings: 2
Prep time: 5 minutes
Cook time: 12 to 18 minutes

Ingredients

2 ribeye steaks (about 10 oz each)
1 tbsp avocado oil
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 tsp garlic powder (optional)
1 tbsp butter (optional, not strict Paleo)

Directions

Heat oven to 450°F.
Pat steaks very dry, then rub with oil, salt, pepper, and garlic powder.
Sear in a hot oven-safe skillet for 2 minutes per side.
Transfer skillet to oven and cook to preferred doneness.
Rest 8 minutes, then top with butter if using.

Macros

Macros vary by cut and trimming, calculate with your ingredients.

Slow Cooker Brisket and Onions

Servings: 8
Prep time: 15 minutes
Cook time: 8 to 10 hours (Low)

Ingredients

3 1/2 lb beef brisket
2 medium yellow onions, sliced
4 garlic cloves, minced
1 cup beef broth (no added sugar)
2 tbsp apple cider vinegar
2 tsp fine sea salt
1 tsp black pepper
1 tsp smoked paprika

Directions

Add onions and garlic to the slow cooker.
Season brisket with salt, pepper, and paprika, then place on top.
Pour broth and vinegar around the brisket.
Cook until very tender.
Slice against the grain, then spoon onions and juices over the top.

Macros

Macros vary by brisket fat, calculate with your ingredients.

Seafood dinners (fast protein, clean ingredients, big payoff)

Pan-Seared Salmon

Servings: 2
Prep time: 5 minutes
Cook time: 8 to 10 minutes

Ingredients

2 salmon fillets (6 oz each)
1 tbsp avocado oil
1 tsp fine sea salt
1/2 tsp black pepper
1 tbsp lemon juice

Directions

Pat salmon dry, season with salt and pepper.
Heat oil in a skillet over medium-high heat.
Sear salmon skin-side down 4 to 5 minutes.
Flip and cook 2 to 4 minutes more.
Finish with lemon juice.

Macros

Macros vary by salmon type and size, calculate with your ingredients.

Salmon in the Slow Cooker (hands-off, gentle)

Servings: 4
Prep time: 10 minutes
Cook time: 1 to 2 hours (Low)

Ingredients

2 lb salmon fillet
2 tbsp olive oil
2 tbsp lemon juice
2 tsp dried dill (or 2 tbsp fresh dill)
1 1/2 tsp fine sea salt
1/2 tsp black pepper
1 lemon, sliced

Directions

Brush slow cooker insert with a little olive oil.
Place salmon inside, then season with lemon juice, dill, salt, and pepper.
Top with lemon slices.
Cook on Low until salmon flakes easily.

Macros

Macros vary by salmon type, calculate with your ingredients.

Quickly Cook Shrimp on the Stovetop

Servings: 4
Prep time: 8 minutes
Cook time: 6 minutes

Ingredients

1 1/2 lb large shrimp, peeled and deveined
1 tbsp olive oil
3 garlic cloves, minced
1 tsp smoked paprika
1 tsp fine sea salt
1/2 tsp black pepper
2 tbsp lemon juice
2 tbsp chopped parsley (optional)

Directions

Pat shrimp dry.
Heat oil in a skillet over medium-high heat.
Add garlic, cook 20 seconds.
Add shrimp, paprika, salt, and pepper, cook 2 to 3 minutes per side.
Finish with lemon juice and parsley.

Macros

Macros vary by shrimp size, calculate with your ingredients.

Salsa-Simmered Fish (weeknight lifesaver)

Servings: 4
Prep time: 8 minutes
Cook time: 12 minutes

Ingredients

1 1/2 lb cod (or tilapia) fillets
2 cups salsa (no added sugar)
1 tbsp olive oil
1 tsp ground cumin
1 tsp fine sea salt
2 tbsp lime juice
2 tbsp chopped cilantro (optional)

Directions

Warm olive oil in a skillet over medium heat.
Stir in salsa, cumin, and salt, bring to a simmer.
Nestle fish into salsa, cover, and cook until fish flakes easily.
Finish with lime juice and cilantro.

Macros

Macros vary by salsa brand and fish type, calculate with your ingredients.

Saucy Skillet Salmon (garlic, lemon, pan sauce)

Servings: 2
Prep time: 8 minutes
Cook time: 10 minutes

Ingredients

2 salmon fillets (6 oz each)
1 tbsp olive oil
2 tbsp chicken broth (no added sugar)
2 tbsp lemon juice
2 garlic cloves, minced
1 tsp Dijon mustard (no sugar added)
1 tsp fine sea salt
1/2 tsp black pepper

Directions

Season salmon with salt and pepper.
Sear salmon in olive oil, 4 to 5 minutes per side, then remove.
Lower heat, add garlic, cook 20 seconds.
Add broth, lemon juice, and Dijon, simmer 1 minute.
Return salmon to pan, spoon sauce over, then serve.

Macros

Macros vary by salmon type and sauce amounts, calculate with your ingredients.

Foolproof Salmon Baked with Olive Oil & Herbs

Servings: 4
Prep time: 10 minutes
Cook time: 12 to 15 minutes

Ingredients

2 lb salmon fillet
2 tbsp olive oil
1 tbsp lemon zest
2 tbsp lemon juice
2 tsp dried Italian seasoning
1 1/2 tsp fine sea salt
1/2 tsp black pepper

Directions

Heat oven to 425°F.
Place salmon on a lined sheet pan.
Stir olive oil, lemon zest, lemon juice, seasoning, salt, and pepper.
Brush over salmon.
Bake until it flakes easily in the center.

Macros

Macros vary by salmon type, calculate with your ingredients.

Fish in Crazy Water (Paleo-friendly tomato broth)

Servings: 4
Prep time: 15 minutes
Cook time: 20 minutes

Ingredients

1 1/2 lb white fish fillets (cod, halibut, or sea bass)
1 tbsp olive oil
4 garlic cloves, thinly sliced
1 pint cherry tomatoes
1/2 cup dry white wine (optional) or 1/2 cup chicken broth (no added sugar)
1 1/2 cups water
1 1/2 tsp fine sea salt
1/2 tsp black pepper
2 tbsp capers, drained (optional)
2 tbsp lemon juice
1/4 cup parsley, chopped (optional)

Directions

Warm olive oil in a wide skillet over medium heat.
Add garlic, cook 30 seconds.
Add tomatoes, wine (or broth), water, salt, pepper, and capers.
Simmer 10 minutes until tomatoes burst.
Add fish, cover, and poach until it flakes easily.
Finish with lemon juice and parsley.

Macros

Macros vary by fish type and whether you use wine or broth, calculate with your ingredients.

3 fast side options that stay low-carb (and make leftovers feel new)

A strong dinner doesn’t need a complicated side. You want something that cooks while the protein rests, holds up in the fridge, and pairs with bold sauces that don’t sneak in sugar. Use these as mix-and-match templates, then remix leftovers so tomorrow’s meal doesn’t feel like repeats.

1) Roasted sheet-pan veggies (one pan, endless combos)
Pick 2 to 3 non-starchy veggies, then roast hot so edges caramelize.

Veg picks: broccoli, cauliflower, zucchini, mushrooms, asparagus, bell peppers, green beans, Brussels sprouts
Basic ratio: 6 to 8 cups veg + 2 tbsp olive oil + 1 1/2 tsp salt + 1/2 tsp pepper
Seasoning tracks (choose one):
- Smoky: 2 tsp smoked paprika + 1 tsp garlic powder
- Italian: 2 tsp Italian seasoning + 2 tbsp lemon juice after roasting
- Spicy: 1 tsp chili powder + 1/2 tsp cumin + squeeze of lime
Sugar-free sauce ideas: chimichurri, lemon-garlic olive oil, salsa (no added sugar), Dijon vinaigrette (no sugar)

Leftover upgrade: Chop roasted veggies and toss into cauliflower fried “rice” or fold into Paleo chili for more volume.

2) Cauliflower mash (comfort-food base without the carbs)
This is your “mashed potatoes” stand-in, and it plays well with saucy mains.

Flavor base: steamed cauliflower + olive oil + salt + pepper
Make it taste like something:
- Garlic-herb: garlic powder + chopped parsley + lemon zest
- Curry: curry powder + squeeze of lime
- Roasty: stir in a spoon of pan drippings from pork or steak

Leftover upgrade: Spoon chili over cauliflower mash for a thick, cozy bowl. It also works under slow cooker brisket and onions like a low-carb “gravy plate.”

3) Simple chopped salad (crunchy, cold, and fast)
A chopped salad is the easiest way to make rich proteins feel lighter.

Base: romaine + cucumber + red onion
Add-ons (choose 1 to 2): avocado, olives, pumpkin seeds, chopped herbs
Sugar-free dressing formula: 3 tbsp olive oil + 1 tbsp lemon juice (or vinegar) + 1 tsp Dijon (no sugar) + 1/2 tsp salt + pepper

Leftover upgrade ideas:

Flake pan-seared salmon on salad with extra lemon and capers.
Turn pork carnitas into lettuce wraps with chopped salad inside (it becomes the crunch).
Add BBQ shredded chicken on top, then brighten it with vinegar-based dressing to balance the smokiness.

Sugar-free Paleo treats and snack bites that fit your macros

Treats can fit a high-protein, low-carb, sugar-free Paleo day, but only if you treat them like part of the plan, not a “free” extra. The easiest way to stay on track is to pick desserts that are portionable, rely on fat and fiber for satisfaction, and use no-sugar sweeteners sparingly (so the flavor stays natural, not intensely sweet).

Below you’ll find five go-to options you can prep once and keep around for the week. They’re built with Paleo-friendly ingredients, skip added sugar, and include practical notes so you can make them work with your macros.

How to keep Paleo snacks sugar-free (and macro-friendly)

Most “healthy” treats fail for the same reason: they stack carbs in sneaky ways. Dates, honey, maple syrup, and big servings of fruit can push a snack into meal-level carbs fast. If you’re keeping carbs low, you don’t need to ban sweet flavors, you just need a better structure.

Use this simple checklist before you bake or bite:

Pick one sweet driver: Either a small amount of fruit (like dates) or a no-sugar sweetener (monk fruit or erythritol). Combining both often makes snacks too easy to overeat.
Build in protein where it makes sense: Collagen peptides are a simple add to cookies and brownies (neutral taste). Eggs also help, but don’t force “high-protein dessert” if the texture gets weird.
Watch the “healthy calorie trap”: Almond flour, coconut, and nut butters are Paleo, but they’re also energy-dense. Think of them like trail mix, not lettuce.
Pre-portion like you mean it: If you leave brownies in a pan with a knife nearby, your macros won’t stand a chance. Cut, portion, and store.

A practical way to “fit your macros” is to decide the job of the snack:

Post-workout or higher-activity days: A cookie or brownie can fit better.
Desk days: Choose a smaller bite, or go with clusters and keep the portion tight.

Macro note: The recipes below include macro guidance, but brands vary a lot (especially chocolate, nut butters, and bacon). If you track closely, plug your exact ingredients into a calculator and save the recipe for next time.

Paleo Chocolate Chip Cookies (sugar-free, low-carb friendly)

Servings: 12 cookies
Prep time: 12 minutes
Cook time: 10 to 12 minutes

Ingredients

2 cups almond flour
1/4 cup coconut flour
1/2 tsp baking soda
1/2 tsp fine sea salt
1/2 cup ghee, melted (or refined coconut oil for dairy-free)
1 large egg
1 tsp vanilla extract
1/3 cup granulated monk fruit sweetener or erythritol (use less if you prefer lightly sweet)
1/2 cup sugar-free chocolate chips (or 2.5 oz chopped 100% cacao mixed with 1 to 2 tbsp monk fruit, to taste)

Directions

Heat oven to 350°F.
Line a sheet pan with parchment paper.
Whisk almond flour, coconut flour, baking soda, and salt in a bowl.
Stir in melted ghee, egg, vanilla, and monk fruit until a thick dough forms.
Fold in sugar-free chocolate chips (or the sweetened cacao).
Scoop 12 portions (about 1 1/2 tbsp each) onto the sheet pan.
Flatten each slightly with your fingers.
Bake 10 to 12 minutes, until edges are set and lightly golden.
Cool 10 minutes on the pan, then move to a rack to finish cooling.

Macros

Macros vary by flour brand, fat used, and chocolate choice, calculate with your exact ingredients for accuracy.

Paleo Brownies (sugar-free, fudgy, no grains)

Servings: 12 brownies
Prep time: 15 minutes
Cook time: 18 to 22 minutes

Ingredients

1/2 cup almond butter (unsweetened)
1/4 cup coconut oil, melted
2 large eggs
1/3 cup granulated monk fruit sweetener or erythritol
1 tsp vanilla extract
1/2 cup unsweetened cocoa powder
1/4 cup coconut flour
1/2 tsp baking powder
1/2 tsp fine sea salt
1/3 cup sugar-free chocolate chips (optional, or chopped 100% cacao sweetened lightly with monk fruit)
2 tbsp collagen peptides (optional, for a small protein boost)

Directions

Heat oven to 350°F.
Line an 8-inch square pan with parchment paper.
Whisk almond butter and melted coconut oil until smooth.
Whisk in eggs, monk fruit, and vanilla until glossy.
Stir in cocoa powder, coconut flour, baking powder, salt, and collagen (if using).
Fold in sugar-free chocolate chips (if using).
Spread batter evenly in the pan.
Bake 18 to 22 minutes, until the center is set but still soft.
Cool fully before slicing for clean edges.

Macros

Macros vary a lot based on nut butter and sweetener brand, calculate with your ingredients.

Toasted Coconut & Almond Chocolate Clusters (freezer-friendly snack)

Servings: 12 clusters
Prep time: 10 minutes
Cook time: 6 to 8 minutes

Ingredients

1 cup unsweetened shredded coconut
1/2 cup raw almonds, chopped
3 oz 100% cacao (or unsweetened baking chocolate)
1 to 2 tbsp powdered monk fruit sweetener or erythritol (to taste)
1 tbsp coconut oil
1/4 tsp fine sea salt
1/2 tsp cinnamon (optional)

Directions

Heat oven to 350°F.
Spread coconut and chopped almonds on a sheet pan.
Toast 6 to 8 minutes, stirring once, until lightly golden.
Melt cacao and coconut oil in a heat-safe bowl (microwave in short bursts or use a double boiler).
Whisk in powdered monk fruit, salt, and cinnamon (if using).
Stir toasted coconut and almonds into the melted chocolate.
Spoon 12 small clusters onto parchment paper.
Chill in the fridge 30 minutes, or freeze 15 minutes, until firm.

Macros

Macros vary by chocolate and nut brands, calculate with your ingredients.

The World’s Easiest Cookies (3-ingredient, sugar-free)

Servings: 10 cookies
Prep time: 8 minutes
Cook time: 10 to 12 minutes

Ingredients

1 cup almond butter (unsweetened)
1 large egg
2 to 3 tbsp granulated monk fruit sweetener or erythritol
1/2 tsp vanilla extract (optional)
1/4 tsp fine sea salt (optional)

Directions

Heat oven to 350°F.
Line a sheet pan with parchment paper.
Stir almond butter, egg, and monk fruit until smooth.
Stir in vanilla and salt (if using).
Scoop 10 portions onto the pan and flatten slightly.
Press a fork crosshatch on top (optional).
Bake 10 to 12 minutes, until set at the edges.
Cool 10 minutes before moving so they don’t crumble.

Macros

Macros depend almost entirely on your almond butter brand, calculate with your exact jar.

Bacon Date Paleo Bites (sweet-salty, portion-controlled)

Servings: 16 bites
Prep time: 15 minutes
Cook time: 18 to 22 minutes

Ingredients

16 Medjool dates
8 slices bacon (no sugar added), cut in half
1/2 cup raw pecans or almonds (optional, for crunch)
2 tbsp unsweetened almond butter (optional, for a richer center)
1/2 tsp smoked paprika (optional)
Toothpicks (for securing)

Directions

Heat oven to 400°F.
Line a sheet pan with parchment paper, set a rack on top if you have one.
Slice each date lengthwise and remove the pit.
Stuff each date with a pecan or almond (and a small dab of almond butter if using).
Wrap each stuffed date with a half-slice of bacon.
Secure with a toothpick.
Sprinkle lightly with smoked paprika if using.
Bake 18 to 22 minutes, flipping once, until bacon is crisp.
Cool 5 minutes before serving (the centers are hot).

Macros

Dates are naturally high-carb, so macros swing based on date size and bacon brand, calculate with your ingredients if you track closely.

Enjoy!

High-protein, low-carb, sugar-free Paleo eating works best when you keep it simple, repeatable, and built around whole foods. When you prioritize protein, use low-starch veggies for volume, and stay alert for hidden sugar in sauces, broths, bacon, and spice blends, your meals stay steady and satisfying.

Use this quick decision guide: pick a breakfast that hits your protein goal, choose soup or a salad for lunch, use a slow cooker or sheet pan for dinner, and keep one treat for planned cravings. Save this post, then rotate 5 to 7 go-to recipes so shopping and prep feel easy, not like a daily puzzle. Adjust portions to your needs, and keep checking labels, even on products that look “clean.”

Try one breakfast and one dinner this week, then batch-cook a protein for next week (shredded chicken, pork carnitas, or a big tray of salmon). If you want help narrowing it down, which two recipes fit your schedule best right now?