5 Best Low Carb Low Fat Recipes for Lean Eating

Finding recipes that are simultaneously low in carbohydrates and low in fat can be a challenge. Most low-carb diets, like keto, rely heavily on dietary fats for satiety.

However, for those looking to prioritize lean protein and calorie density, combining both restrictions is a powerful strategy.

These five recipes focus on flavor, lean proteins, and high-volume vegetables to keep you full without weighing you down. They are perfect for anyone following a lean eating plan or simply trying to reset their nutrition.

1. Lemon Garlic Baked Cod with Asparagus

This dish is my go-to when I need dinner on the table in under 20 minutes but don’t want to compromise on health. Cod is an incredibly forgiving fish that takes on the brightness of lemon perfectly. I love how the asparagus roasts right alongside the fish, minimizing cleanup. It tastes like a restaurant-quality meal but feels incredibly light in the stomach.

Ingredients

• 4 cod fillets (approx. 4-5 oz each)
• 1 bunch fresh asparagus, woody ends trimmed
• 1 tablespoon fresh lemon juice²
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and black pepper to taste
• Cooking spray (olive oil or avocado oil based)

Step-by-Step Instructions

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper for easy cleanup.
3. Place the cod fillets in the center of the pan and arrange the asparagus spears around them.
4. Lightly mist everything with cooking spray.
5. Rub the minced garlic over the fish and sprinkle the lemon juice over both the fish and vegetables.
6. Season generously with oregano, salt, and pepper.
7. Bake for 12-15 minutes, or until the fish flakes easily with a fork and asparagus is tender-crisp.

Nutrition Facts

Nutrient	Amount per Serving
Calories	145
Total Fat	1.5g
Total Carbohydrates	4g
Protein	28g

2. Spicy Shrimp and Zucchini Noodle Stir-Fry

I started making this recipe when I was craving pasta but didn’t want the heavy feeling that comes after eating a bowl of spaghetti. Using zucchini noodles (“zoodles”) is a fantastic way to add volume to your plate without the carb load. The shrimp cooks in minutes, and the chili flakes give it enough kick to make you forget you are eating “health food.”

Ingredients

• 1 lb large shrimp, peeled and deveined
• 3 medium zucchini, spiralized into noodles
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, sliced
• 1/2 teaspoon red pepper flakes
• 2 green onions, chopped
• Cooking spray

Step-by-Step Instructions

1. Heat a large non-stick skillet over medium-high heat and lightly coat with cooking spray.
2. Add the shrimp, garlic, and ginger. Sauté for 3-4 minutes until the shrimp turns pink and opaque. Remove shrimp from the pan and set aside.
3. In the same pan, add the zucchini noodles. Toss quickly for 2 minutes. Do not overcook, or they will become watery.
4. Return the shrimp to the pan.
5. Stir in the soy sauce and red pepper flakes. Toss to combine.
6. Garnish with green onions and serve immediately.

Nutrition Facts

Nutrient	Amount per Serving
Calories	160
Total Fat	2g
Total Carbohydrates	6g
Protein	29g

3. Asian-Style Turkey Lettuce Wraps

These wraps are a staple in my meal prep rotation because they reheat surprisingly well. The crunch of fresh iceberg lettuce against the savory, warm turkey filling is satisfying. It is a fantastic alternative to tacos when you want to cut out the flour or corn tortillas. I usually double the batch because the filling disappears fast.

Ingredients

• 1 lb 99% fat-free ground turkey breast
• 1 can (8 oz) water chestnuts, drained and diced
• 1/2 cup mushrooms, finely chopped
• 2 tablespoons soy sauce (or low-sodium tamari)
• 1 tablespoon rice vinegar
• 1 teaspoon garlic powder
• 1 head iceberg or butter lettuce, leaves separated
• Cooking spray

Step-by-Step Instructions

1. Spray a large skillet with cooking spray and place over medium heat.
2. Add the ground turkey and cook, breaking it up with a wooden spoon, until fully browned.
3. Add the chopped mushrooms and water chestnuts to the skillet. Cook for another 3-4 minutes until mushrooms soften.
4. Stir in the soy sauce, rice vinegar, and garlic powder. Simmer for 2 minutes to let the flavors meld.
5. Remove from heat.
6. Spoon the mixture into the center of lettuce leaves and fold like a taco to eat.

Nutrition Facts

Nutrient	Amount per Serving
Calories	175
Total Fat	2g
Total Carbohydrates	8g
Protein	30g

4. Spinach and Mushroom Egg White Frittata

Breakfast can be tricky when avoiding fats because traditional eggs carry fat in the yolk.⁴ This egg white frittata solves that problem perfectly. It is fluffy, packed with veggies, and holds up well in the fridge for a few days. I love having a slice of this ready for a quick, high-protein start to the day that doesn’t spike my blood sugar.

Ingredients

• 2 cups liquid egg whites
• 2 cups fresh spinach
• 1 cup button mushrooms, sliced
• 1/4 cup onion, diced
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Cooking spray

Step-by-Step Instructions

1. Preheat your oven to 375°F (190°C).
2. Spray an oven-safe skillet or pie dish with cooking spray.
3. Sauté the onions and mushrooms in the skillet over medium heat until tender (about 5 minutes).
4. Add the fresh spinach and cook until wilted.
5. Pour the liquid egg whites over the vegetable mixture. Season with garlic powder, salt, and pepper.
6. Transfer the skillet to the oven.
7. Bake for 20-25 minutes until the center is set and firm. Slice into wedges.

Nutrition Facts

Nutrient	Amount per Serving
Calories	95
Total Fat	0.5g
Total Carbohydrates	4g
Protein	18g

5. Herb-Rubbed Grilled Chicken Breast

Sometimes simple is best. This was one of the first recipes I mastered when I started eating healthier. The key here is not overcooking the chicken, which keeps it juicy even without the skin or extra fat. The dry rub creates a nice crust that adds texture and immense flavor without adding any calories. It pairs well with almost any steamed vegetable.

Ingredients

• 4 boneless, skinless chicken breasts (trim visible fat)
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• Steamed broccoli or green beans for serving

Step-by-Step Instructions

1. In a small bowl, mix the paprika, garlic powder, onion powder, thyme, salt, and pepper.
2. Pat the chicken breasts dry with a paper towel. This helps the seasoning stick and the meat sear better.
3. Rub the spice mixture evenly over both sides of each chicken breast.
4. Heat a grill or grill pan over medium-high heat.
5. Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C).
6. Let the chicken rest for 5 minutes before slicing to keep the juices inside. Serve with steamed vegetables.

Nutrition Facts

Nutrient	Amount per Serving
Calories	165
Total Fat	3g
Total Carbohydrates	1g
Protein	34g

Frequently Asked Questions

Is a low carb low fat diet safe long-term?

Generally, human bodies need some dietary fat for hormone production and nutrient absorption.5 While these recipes are excellent for lean meals or short-term cutting phases, it is usually recommended to include healthy fats in your overall diet unless a doctor advises otherwise.

What can I use instead of cooking spray?

If you prefer not to use aerosols, you can use a small amount of broth or water to sauté vegetables. This technique is often called “water sautéing” and keeps the fat content at zero.

Are these recipes suitable for diabetics?

These recipes are very low in carbohydrates and high in protein, which generally helps stabilize blood sugar. However, everyone’s dietary needs are different, so it is best to consult with your healthcare provider.

How do I make these meals more filling?

The best way to increase satiety without adding fat or carbs is to increase the volume of non-starchy vegetables. Add a side salad with lemon juice or extra steamed broccoli to any of these dishes.

Conclusion

Eating a diet that is low in both carbohydrates and fats does not mean you have to sacrifice flavor or satisfaction. By utilizing lean proteins like white fish, egg whites, and chicken breast, and pairing them with high-volume, fiber-rich vegetables, you can create meals that support your health goals. These 5 recipes are simple foundations that you can adjust and experiment with as you get more comfortable with lean cooking.