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What Are Macros? + How to Count and Track Them
Macronutrients, or macros for short, are a staple in workout and nutrition conversations. We’re exposed to them everyday on labels: this many carbs, that much protein, these types of fats — but what does it all mean? Why should you care? Nutrition is infamous for being confusing. The science is changing rapidly, and the best answer for how much and of what you should eat, more often than not, is “it depends”. We’re going to cover what macros are, why they’re important, how to figure out your ideal macro ratios, and cover a few best practices for counting them. What are macros? Macros, or macronutrients, are essential nutrients that supply us with energy in the form of calories. The three main macronutrients are carbohydrates, fats, and protein, and although it’s not described as a macronutrient because it is technically a carbohydrate, we argue that you should treat fiber as an honorary fourth. In the overview below, we’ll discuss tracking within the context of the core three macronutrients, but remember that fiber is critical, too. Only 5% of adults get their recommended fiber, and it is essential for optimal health[*]. From effective nutrient absorption, to maintaining blood sugar levels, to maintaining a healthy gut microbiome, fiber is often overlooked in modern diets that avoid or reduce carbs[*]. Our bodies need macronutrients in large amounts, which is why we dub them “macro” nutrients. These are different from micronutrients, which are vitamins and minerals that our bodies use in small amounts to perform different processes like build strong bones and help the immune system function[*]. While we all need macronutrients to survive, the amount we need changes depending on our individual bodies and wellness goals. For example, a marathon runner will need more carbohydrates than an office worker who doesn’t get out much. Macronutrients do have recommended ranges, however, and the The Food and Nutrition Board recommends breaking up your macros as follows[*]: Protein: 10 to 35 percent Carbohydrates: 45 to 65 percent Fat: 20 to 35 percent Fiber: 25-30 grams Macronutrients also have standard amounts of calories. One gram of protein has 4 calories, one gram of carbohydrates has 4 calories, and one gram of fat has 9 calories[*]. Calories vs. Macros While they are often talked about at the same time, calories are not the same thing as macronutrients. Calories are units of energy, and we need to source calories from food because our bodies need energy to perform the processes it needs to function[*]. Otherwise, you risk shutting down, which is a nice way of saying you’d starve. The confusion between macros and calories occurs because the amounts of macronutrients we need depend on our daily caloric needs. For example, if we need 2,000 calories a day and our nutritionist recommends that we eat 50% of that in carbohydrates, then we would need 1,000 calories of carbs, which at 4 calories per gram = 250 grams of carbohydrates per day. If that was a little bit confusing, don’t worry — we walk through calculating your macronutrient needs in more detail later on. And remember, when it comes to weight loss, all that matters is calories in, calories out. If you eat fewer calories than you need each day, then you’ll lose weight. If you surpass how many you need, you’ll gain weight — regardless of what you eat. It’s that simple! Macronutrient #1 - Proteins Proteins are nutrients made up of building blocks called amino acids, and there are over 10,000 proteins that make up what you are and help you in different ways[*]. Nine of the twenty or so amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) are known as essential amino acids because they come from food[*]. Proteins build and repair tissue structure, regulate metabolism, help regulate the pH of our bodies, and more[*]. They are also critical to building muscle and can help you feel full. Recommended Intake: 10-35% of your daily caloric intake Healthy sources of protein: Chicken Fish Beef Beans Lentils Organic or fermented soy Eggs Yogurt Milk and other dairy Macronutrient #2 - Carbohydrates Carbohydrates, or carbs, are simply sugar molecules. Your body breaks down these molecules into glucose, which is the main source of energy for your tissues, cells, and organs [*]. Carbohydrates help fuel the body during exercise, preserve muscle mass by taking the workload off of protein, and act as energy for our brain[*]. Nutritionists typically recommend eating 45-65% of your daily caloric intake in carbohydrates[*], although diets like keto or carnivore opt for a low or zero-carb intake[*]. There are three main types of carbohydrates: sugars, starches, and fiber[*]. Sugars are known as simple carbohydrates because they are the most basic form of carbohydrates. Starches and fibers are known as complex carbohydrates because starches are collections of sugars strung together and fiber cannot be broken down into simple sugars by the body. Recommended Intake: 45-65% of your daily caloric intake. Healthy sources of carbohydrates include: Whole Grains Fresh fruits Starchy roots and potatoes Rice Beans Macronutrient #3 - Fats Fats, or lipids or fatty acids, are nutrients made up of three molecules strung together. Most of the fat our bodies need we can make ourselves, but there are “essential fats” such as Omega-3 and Omega-6 fats that we have to get from food[*]. If you remember the fish oil craze, essential fats were behind it[*]. Fats act as energy reserves, provide insulation, protect organs from damage, and help transport vitamins[*], and there are three main types of fats we eat[*]: Unsaturated fats from plants Saturated fats from animals Trans fats from processed foods Unsaturated fats are considered the most healthy, saturated fats are fine in moderation, and trans fats are considered the worst for you. Recommended Intake: 20-35% of your daily caloric intake Healthy sources of fats include: Oil Butter Grass-fed beef Avocados Coconuts Fish Eggs Nuts and seeds Honorary Macronutrient #4 - Fiber Fibers are a type of carbohydrate cannot digest, which means it passes through the system undigested [*]. Fiber is a sort of supernutrient since it’s found in so many different foods. Diets high in fiber have been linked to better gastrointestinal health, reduced risk of stroke, lower chances of type 2 diabetes, and even less risk of some cancers[*]. There are two types of fiber: soluble fiber, which means they dissolve in water, and insoluble fiber, which means they don’t. Soluble fiber can lower glucose levels and blood cholesterol. Insoluble fiber helps move food through the digestive system, promoting regularity and efficient bowel movements[*]. It’s easy to hit your macros while neglecting fiber, so if you are hitting your macros and workouts but aren’t seeing the body recomposition you want, take a closer look at your fiber intake. Recommended Intake: 20-30 grams per day Healthy sources of fats include: Beans and other legumes like lentils Broccoli Seeds Berries Whole wheat grains and pasta Fruits and potatoes with the skin. How to Figure Out Your Ideal Intake The ideal macronutrient ratio for you depends on how many calories you need each day and your weight loss and/or fitness goals. If you are just looking to eat a balanced diet and aren’t concerned with developing a more strict or nuanced plan, then simply eating within the macronutrient ranges we listed above across a balanced diet is more than enough. But, if you are interested in IIFYM or flexible dieting, or simply want to dig a bit deeper into your nutrition, then follow these steps: Step 1: Calculate your TDEE Your TDEE is a combination of your basal metabolic rate (BMR) and your activity level, which is just a fancy name for figuring out how many calories your body needs each day to maintain your weight. The formula for BMR uses your weight, height, age, and other factors like gender to calculate how much your body burns without activity, and then you take that result and multiply it by these levels: If you rarely exercise, multiply your BMR by 1.2 If you exercise on 1 to 3 days per week, multiply your BMR by 1.375 If you exercise on 3 to 5 days per week, multiply your BMR by 1.55 If you exercise 6 to 7 days per week, multiply your BMR by 1.725 If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9 Here is an easy BMR and TDEE calculator. Step 2: Determine your fitness goals Once you have TDEE, you need to figure out what your fitness goal is. If your goal is just to lose weight, then you can eat around 300-500 calories less than your TDEE each day, eat the recommended macronutrient amounts, and you’ll be fine! If you are trying to gain muscle and are going to the gym, then you’ll want to exceed your TDEE and adjust your macronutrient breakdown to something close to this[*]: Protein: 0.8–1 grams per pound bodyweight per day (20% or so of calories) Carbs: 3+ grams per pound bodyweight per day (50–60% of your calories) Fat: the remaining 20–30% of your calories. So if your TDEE was 2,500, maybe you eat 3,000 calories with this split, which would be around 150 grams of protein, 450 grams of carbs, and 65g of fat. And ideally, 25-30 grams of your carbs intake would be in fibers. If you are trying to maintain muscle while losing weight, then your splits will be the same percents as above but eating at a TDEE deficit, say 2,000 in our same example. Remember: everyone’s needs are different. Ultimately, the best course is to get a rough idea of what you think you need, start tracking, and then adjust accordingly to your own results. Only you can know if your diet works for you, and remember to eat as balanced a diet as possible when tracking your macros and work with a professional when you can. Step 3: Start tracking! When you establish your baselines, it’s best to track what you’re eating for a few days to make sure you are being true to your splits. Good tools for this include: MyFitnessPal Nutrients MyNetDiary Why People Count Macros From weight loss to weight gain, to simply evaluating their meals for context, counting macros is popular for many reasons. The most famous example is If It Fits Your Macros, or IIFYM. IIFYM, also known as flexible dieting, is less of a diet and more of an approach to life. The idea is that after you match your macros to your fitness goals, as long as you hit them, you don’t have to look at any foods as “good” or “bad”. Advocates of this lifestyle stress the psychological benefits of erasing stigmas from specific foods and prioritizing a healthy diet with guilt-free treats that work together to better your physical and mental health. Benefits of Counting Macros May help maintain muscle mass Because counting your macros puts a greater emphasis on understanding your protein content, it’s likely that as a result of counting your macros alongside a fitness plan that you will maintain, if not increase your muscle mass through more appropriate or increased protein consumption. May improve long-term diet habits Because macros focus on what is inside foods instead of eliminating categories of foods, it allows more room for you to enjoy your food and life. Research shows that balanced, less-intense approaches to dieting tend to have more of an impact on long-term health than short-term, highly-restrictive diets[*]. May help you evaluate the health of foods Because you will be tracking and thinking about the nutrient breakdowns in food more often than you otherwise would, counting macros can improve the health of the choices you make on a daily basis. Downsides of Counting Macros Has a bit of a learning curve As you can tell, it does take a bit of upfront work to establish your baseline. You have to calculate your TDEE, match that to your activity level, and then adjust it according to what you want to accomplish from a dietary perspective. It’s not hard, per se, but it’s not as simple as just cutting out carbs, for example. Can lead to unhealthy tracking obsession Just like calorie counting, there’s a risk to obsessing over macronutrient counts in a way that is psychologically damaging. If you notice yourself becoming obsessive about the macronutrient balances and meticulously tracking everything at the expense of your happiness, consider stepping away from this approach for a bit. Can cause people to ignore more established dietary advice There’s a darker side to IIFYM, which expresses itself in ways like “dirty bulking”. The idea is that because you only have to worry about your macronutrient counts, you can eat whatever you want as long as it fits your macros. That could be fast food, other processed foods, candy — you name it. While this is true from a caloric and macro perspective, it is not a healthy way to live, and evidence for eating a balanced diet dwarfs any other approach. The Bottom Line The three main macronutrients are protein, carbohydrates, and fats, and they are nutrients we need to eat in large amounts to help our bodies function optimally. Fiber is also important for general health, and we recommend tracking fiber as an honorary macronutrient. The ideal balance between these macronutrients depends on your weight, gender, TDEE, and fitness goals. Once you establish your ideal range, tracking macronutrients can be a useful way to shape your diet to get the nutrients and calories you need to maintain, gain, or lose weight and/or muscle mass. READ MORE
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18 Healthy Weight Watchers Casserole Recipes
Weight Watchers casseroles are a great way to enjoy family dinners without the guilt of most traditional comfort food dishes. They are low-calorie and healthy, but still delicious. Weight Watchers is an easy-to-follow program that is all about eating healthy food and getting the right amount of activity to systematically reach your weight loss goals. It has been around for over 50 years, and, unsurprisingly, thousands of people have benefited from the program when considering the supportive community of followers. Weight Watchers’ SmartPoints system is a trademarked point value that corresponds to foods’ specific nutritional profile. WW casserole recipes are often high in carbohydrates and low in fat, making them perfect for following the program’s guidelines. Each of the recipes included here detail the exact SmartPoints each serving contains, along with the points value for WW’s Green, Blue, and Purple programs. Some casseroles have as low as 0 SmartPoints per serving, ranging up to 11 SmartPoints per serving. We’d suggest choosing the recipe you want to make based on what ingredients you have on hand, what you’re craving, and the number of SmartPoints per serving that fit best into your day. From casserole recipes ranging from pasta to chicken fajita, a recipe is included here for any casserole that you may be craving. Many of these dishes can be cooked and served in minimal time (think 1 hour or less!), which makes them fantastic options for busy weeknights when you need to get something flavorful yet compliant with a WW diet on the table. Everyone will love how delicious and comforting these casserole dishes are! 1. Sloppy Joe Casserole This Sloppy Joe Casserole is comfort food at its finest! The traditional sloppy Joe recipe that you know and love is first baked and then topped with garlic biscuits, but you could also serve with cornbread or even mashed potatoes if that's what you have on hand! The dish takes very little time to prepare, and we're sure it will be a family favorite. The recipe yields 9 total servings at 7 Freestyle SmartPoints each. If you want to lessen the points, you can swap the ground beef for ground chicken or ground turkey.Per serving: 7 Freestyle SmartPoints (7 Green, 7 Blue, 7 Purple)Get the recipe from Drizzle Me Skinny. 2. Weight Watchers King Ranch Chicken Casserole This Weight Watchers King Ranch Chicken is a casserole dish that includes a creamy sauce made of cream of mushroom soup and spices and has a dose of protein from the added chicken breast. It’s topped with tortillas cut into quarters and shredded reduced-fat cheese. This delicious Tex-Mex-type of casserole dish is popular in Texas and is always a favorite when served at work parties and family gatherings.Per serving: 4 Freestyle SmartPoints (5 Green, 4 Blue, 4 Purple)Get the recipe from Life Is Sweeter By Design. 3. Low Point Breakfast Casserole This breakfast casserole is low in Freestyle SmartPoints (5 per serving) and is perfect when served for weekend family breakfasts or brunch with friends. It would be fantastic to serve as an appetizer too! You can serve it alongside slices of toasted whole wheat bread and some fresh fruit, both of which contain low or zero points.Per serving: 5 Freestyle SmartPoints (7 Green, 5 Blue, 5 Purple)Get the recipe from The Pound Dropper. 4. Weight Watchers Quick Creamy Noodle Casserole A quick and kid-friendly casserole recipe is never a bad thing to have in your back pocket! This Weight Watchers noodle casserole is simple to make and ready to serve in less than 30 minutes. A quick tip? Add some frozen broccoli for a boost of nutrient density without increasing the points value per serving. We especially love this dish because it stores well. After being cooked, you can keep it in the freezer to eat later. Meal prep for the win!Per serving: 11 Freestyle SmartPoints (11 Green, 11 Blue, 6 Purple)Get the recipe from Dee Dee Does. 5. Weight Watchers Green Chile Chicken Enchilada Casserole This Green Chile Chicken Enchilada Casserole recipe is low in fat and high in flavor, especially when you consider the mouth-watering caramelized onions that are included! It’s no surprise that it’s one of our favorite low calorie casseroles Weight Watchers! This Green Chile Chicken Enchilada Casserole recipe is low in fat and high in flavor, especially when you consider the mouth-watering caramelized onions that are included! It’s no surprise that it’s one of our favorite low calorie casseroles Weight Watchers! With step-by-step photos and tips on exactly how to make this recipe successful every time, we are confident even the most novice can make this dish. It's a satisfying and comforting meal and can easily be adapted for your family's needs and dietary restrictions.Per serving: 5 Freestyle SmartPoints (5 Green, 5 Blue, 5 Purple)Get the recipe from You Brew My Tea. 6. 6-Ingredient Nacho Casserole With minimal ingredients required, this is one of those Weight Watchers casserole recipes perfect for the end of a busy week. The recipe yields 6 servings and, if you have a bigger family or want leftovers to eat tomorrow, double all of the required ingredients, but be sure to bake each casserole pan separately. The cook time only amounts to 25 minutes and prep time is kept to a minimum.Per serving: 4 Freestyle SmartPoints (5 Green, 4 Blue, 4Purple)Get the recipe from Hungry Girl. 7. Cheeseburger Casserole This Cheeseburger Casserole is a Weight Watchers-friendly recipe that only has 260 calories per serving. It will satisfy your taste buds, and anyone who tries it will be so impressed that it fits within your daily allotted SmartPoints! Lean ground beef is included to keep it healthy and low in calories but still flavorful, and the pasta will fill you up and keep you full for hours to come!Per serving: 6 Freestyle SmartPoints (5 Green, 6 Blue, 6 Purple)Get the recipe from SkinnyTaste. 8. Creamy Chicken Casserole Thankfully, healthy chicken casserole recipes Weight Watchers can be straightforward and delicious! It requires only one pan, is very simple to make, and will be ready to serve in a little more than an hour. Skinless and boneless chicken breasts are used, and the creamy sauce includes skim milk and chicken stock, which is then thickened with a roux of olive oil and flour and then half-fat crème fraîche.Per serving: 6 Freestyle SmartPoints (7 Green, 6 Blue, 6 Purple)Get the recipe from Pointed Kitchen. 9. Healthy Taco Casserole This healthy Weight Watchers Taco Casserole is a low-calorie and filling meal your whole family will love. You can cook it with only one skillet, which means fewer dishes to wash later (who doesn’t love that?!). It includes vegetables like corn, chiles, tomato paste, not to mention a dose of protein from the ground turkey and pinto beans, too! Add some salsa, cheddar cheese, and fresh cilantro before serving to yield an extra satisfying flavor in each bite. It's so easy you'll be making it all year long to serve for a variety of occasions!Per serving: 3 Freestyle SmartPoints (8 Green, 3 Blue, 3 Purple)Get the recipe from Slender Kitchen. 10. Gooey & Cheesy Broccoli Cauliflower Casserole This Broccoli Cauliflower Casserole is everything you could want in a Weight Watchers diet main dish! It's rich with flavor stemming from the homemade cheese sauce that is so good you won't believe it only has 4 SmartPoints per serving! Whip the recipe up in only 45 minutes and serve. This is bound to be a new family favorite!Per serving: 4 Freestyle Smart Points (4 Green, 4 Blue, 4 Purple)Get the recipe from Dee Dee Does. 11. Weight Watchers Baked Turkey and Pasta Casserole This Turkey Pasta Casserole is the ultimate comfort food dish that is surprisingly low in points and is a fantastic way to use up any leftover turkey you may have on hand from last night’s dinner. The basic ingredients required for this casserole are lean ground turkey, whole wheat pasta, onions, mushrooms, and roasted red peppers. After being baked, a multitude of flavors come together to result in a delicious dish that will fit nicely into your Weight Watchers diet lifestyle.Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 1 Purple)Get the recipe from Life Is Sweeter By Design. 12. Slow Cooker Chicken Taco & Potato Casserole A casserole made in a slow cooker? We love it! This Weight Watchers chicken casserole is loaded with hearty mini white potatoes and requires only 15 minutes of preparation time. Consider adding some 0-point vegetables to increase the flavor profile and the nutrient density. The recipe yields 8 servings and, if you cook it on high, plan for it to be ready to enjoy in around 4 to 5 hours. Want to cook it low and slow? Plan for about 7-8 hours of cook time.Per serving: 4 Freestyle SmartPoints (5 Green, 4 Blue, 2 Purple)Get the recipe from Drizzle Me Skinny. 13. Copycat KFC Chicken Bowl Casserole Made with ingredients like creamy mashed potatoes, frozen corn, crispy popcorn chicken, anyone who eats this Copycat KFC Casserole will be shocked that it's a Weight Watchers-friendly recipe! The dish is topped with reduced-fat shredded cheddar cheese and store-bought brown gravy, yielding a comfort food meal that you'll want to re-make week after week.Per serving: 7 Freestyle SmartPoints (9 Green, 7 Blue, 7 Purple)Get the recipe from The Pound Dropper. 14. Chicken Fajita Casserole If you love fajitas, you need to try this casserole recipe! With only a little more than 300 calories per serving and packed with protein and vegetables like zucchini, mushrooms, and bell peppers, this is a dish that you can feel good about eating. You'll season and cook the chicken before cooking the vegetables, then layer all of the ingredients in a casserole dish before baking for about 25 to 30 minutes.Per serving: 5 Freestyle Smartpoints (6 Green, 5 Blue, 5 Purple)Get the recipe from Hungry Girl. 15. Chicken Sausage and Peppers Macaroni Casserole This baked pasta casserole is a fan-favorite because of the simple preparation process. No need to pre-cook the pasta! You can include it dry, and it'll cook and soften up by being baked in the marinara sauce. This is a great dish when you want to avoid having to dirty multiple dishes. We especially love that it can be frozen for handy, healthy meals later on!Per serving: 8 Freestyle SmartPoints (8 Green, 8 Blue, 9 Purple)Get the recipe from SkinnyTaste. 16. Cheesy Vegetable Enchilada Casserole Enchiladas are always an excellent choice for family dinner! This particular recipe will easily feed a crowd and is perfect for a potluck. It’s Weight Watchers-friendly and each serving is only 5 SmartPoints! Each bite packs a burst of flavor with the baked layers of vegetables, tortillas, cheese, and, of course, enchilada sauce! If you have some vegetables sitting in your refrigerator and are unsure what to do with them, this is the recipe for you!Per serving: 5 Freestyle SmartPoints (5 Green, 5 Blue, 5 Purple)Get the recipe from Bites of Flavor. 17. Chipotle Chicken Casserole This chicken casserole is seasoned with cajun seasoning and chipotle paste and is topped with a dollop of fat-free Greek yogurt. It is a great 1-hour Weight Watchers freezer meal recipe as it can easily be frozen and reheated to eat later. It's layered with beans, which are filling, contain protein, and are full of fiber. Plus, you'll use tomatoes and sweetcorn, which means more nutrients included in your daily menu!Per serving: 0 Freestyle Smart Points (8 Green, 0 Blue, 0 Purple)Get the recipe from Pointed Kitchen. 18. Italian Spaghetti Squash Casserole Low-carb, filling, and healthy, this Italian Spaghetti Squash Casserole is a dish the whole family will enjoy. It will make enough to serve 4 people and, in total, you'll need to plan for 1 hour from the time you start to the time you can serve the baked dish. The recipe includes flavorful ingredients such as lean ground beef, a homemade Bolognese sauce, spaghetti squash, spinach, and fresh mozzarella. Everything together makes for a dish that is sure to please even the pickiest of eaters! Per serving: 6 Freestyle SmartPoints (6 Green, 6 Blue, 6 Purple)Get the recipe from SlenderKitchen. Final thoughts Weight Watchers casseroles can be a great way to enjoy comfort food flavors without all of the calories. You can enjoy indulging in your favorite dishes because these recipes are healthy, low-calorie, and satisfying. They're the ultimate choices for family dinners! These easy, hearty meals don’t take long at all to prepare, and they only require minimal time so you can spend more time with your loved ones rather than spending an excessive amount of time in the kitchen after a long day. Looking for a healthy snack between meals? Be sure to explore Chomps’ array of healthy meat snacks to sustain your diet, while never compromising on taste. READ MORE
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15 AIP Chicken Recipes for Busy Weeknights
If you're following the autoimmune protocol, these easy chicken recipes are great to have on hand for busy weeknight meals. From one-pot entrées to quick salads and pasta, there's something that everyone will enjoy! Chicken on its own can sometimes be relatively boring, so it's important we spice it up (literally) to keep meals interesting and exciting, with nightshade-free spices, of course! Following AIP can feel complicated, and like some of your favorite foods are off-limits, but that doesn't mean that meals need to be bland or flavorless! Plus, with these recipes at your fingertips, you will nourish your body yet won’t have time to spend hours cooking in the kitchen. You'll find recipes ranging from chicken tenders and salads to pasta and casseroles! Plus, there are even recipes included if you're eating a low-carb, keto, or GAPS diet. These 15 easy recipes are fantastic to have in your back pocket. If you follow AIP and love to incorporate chicken into your cooking, these dishes are sure to be a hit! 1. Chicken Fiesta Bowls Perfectly seasoned chicken thighs served in a bowl and topped with a Cilantro Lime Yogurt Sauce?! Yes, please! This high-protein dinner meal is flavorful, easy to make, and will keep you full and focused. The recipe stores well in the refrigerator after preparing, so if you are looking for an AIP meal prep dish, try this one! Top each serving with your favorite garnishes, like chopped romaine, fresh cilantro, avocado, or lime slices.Per serving: 385 calories, 14g fat, 11g carbs, 51g proteinGet the full recipe from Hurried Health Nut. 2. Cheesy Chicken Zoodles This pressure cooker chicken and zoodles recipe is a great way to get some veggies into your life with minimal effort. After all, it doesn't require much more than throwing everything in the pressure cooker and letting it do its thing! The cheesy flavor is created with a combination of nutritional yeast and beef gelatin. The resulting dish tastes surprisingly cheesy, and that flavor pairs perfectly with the zucchini noodles and chicken thighs. If you have a pressure cooker, this is one of the best autoimmune paleo chicken recipes that is wonderful for cooking in it.Per serving: 381 calories, 16g fat, 17g carbs, 45g proteinGet the full recipe from The Castaway Kitchen. 3. Crispy AIP Buffalo Chicken Tenders These Buffalo Chicken Tenders are perfect for a night in with the family or to serve at a party for your guests. The kids, especially, will love them! The tenders are Whole30 and are served with homemade Creamy Buffalo Sauce, which features hot sauce, mayonnaise, and coconut aminos. The dish can be made in about 30 minutes and tastes great after storing in the refrigerator to eat the following day as leftovers.Per serving: 400 calories, 24g fat, 10g carbs, 34g proteinGet the full recipe from Grass Fed Salsa. 4. AIP Chicken Alfredo If you're following the autoimmune protocol, this recipe for homemade chicken alfredo is a must-try! The sauce features a base of flavors, including garlic powder, nutritional yeast, and, instead of heavy cream, coconut cream is used. If you haven’t tried nutritional yeast before, this is the perfect recipe to incorporate this fun ingredient into! Instead of parmesan cheese, nutritional yeast is used and it provides a perfectly cheesy flavor to take this dish to the next level. There are only 10 grams of net carbs per serving, which also makes this an excellent option for those who follow a lower carbohydrate diet. Per serving: 508 calories, 36g fat, 13g carbs, 26g proteinGet the full recipe from Healing Autoimmune. 5. AIP Orange Chicken This orange chicken recipe uses chicken breast, is cooked on the stovetop in just one pan, and is made with an AIP-friendly set of ingredients. It’s a great way to prepare chicken breasts, and it only takes 30 minutes to make. The best part about it? You can't tell it's made with paleo-compliant ingredients. It tastes just like the orange chicken you'd order in a restaurant! And, if you don't like orange chicken, you can follow the blog post for instructions on how to substitute in a Lemon Honey Marmalade sauce. Per serving: 311 calories, 10g fat, 31g carbs, 24g proteinGet the full recipe from Bon AIPpetit. 6. Chicken Stroganoff This stroganoff made with chicken is a great recipe to have on hand for busy weeknights. It features chicken breast, and the final dish is delicious and won't leave you feeling heavy like a cream-based stroganoff can sometimes do. The key ingredient to the sauce is the coconut aminos, which replaces soy sauce or tamari as an alternative to make this AIP friendly, but still yields a resulting stroganoff like you grew up eating.Made without dairy and entirely soy-free, this is a perfect warming dish for those times you're craving comfort food.Per serving: 302 calories, 10.1g fat, 9.3g carbs, 28.1g proteinGet the full recipe from Unbound Wellness. 7. Paleo Chicken Salad with Strawberry Dressing This paleo chicken salad includes a tart strawberry mustard dressing that pairs perfectly with the chicken breast and salad greens. The salad is light and refreshing but still filling and satisfying due to the protein that the chicken breast provides.The dressing being homemade is a crucial facet of the dish as most store-bought and commercially-made dressings include ingredients that are not compliant with an autoimmune diet.Per serving: 400 calories, 26g fat, 16g carbs, 29g proteinGet the full recipe from PALEO Flourish. 8. Easy AIP Chicken Stir Fry This stir fry is a classic dish that only has five ingredients, and it comes together in about 20 minutes! It’s a dairy-free chicken dish that uses chicken thighs that are cubed and cooked in a wok. If you don't have a wok, you can use a large pan. The chicken is cooked and served with vegetables like broccoli, carrots, and green onions, and the entire dish is brought together with stir fry sauce that includes only AIP-friendly ingredients.Per serving: 294 calories, 9g fat, 13g carbs, 37g proteinGet the full recipe from Hurried Health Nut. 9. Paleo Bacon Wrapped Chicken Breast This bacon-wrapped chicken breast is one of our favorite AIP chicken breast recipes! It’s made with ingredients like ripe pear and homemade pesto. This recipe has a solid balance of protein, fat, and carbohydrates and would be perfect for serving at dinner parties where you want to impress those you'll be cooking for.The variety of flavors comes together so perfectly that your guests will be so surprised that this recipe is dairy-free and paleo.Per serving: 378 calories, 32g fat, 15g carbs, 12g proteinGet the full recipe from The Castaway Kitchen. 10. Bacon Chicken Ranch Casserole The ingredients in this Bacon Chicken Ranch Casserole are easy to find and are all gluten-free, dairy-free, and Whole30 compliant. The spaghetti squash adds a delicious and familiar texture without any added grains or the carb content that traditional casseroles typically contain. You'll start with preparing the spaghetti squash, then cooking chicken breasts and bacon using your desired method (stovetop or oven would likely be best). Then, you'll move on to assembling everything in a casserole dish, baking, and then serving!A truly flavorful, nutrient-dense, and high-protein dish that will have everyone coming back for seconds! Per serving: 625 calories, 57g fat, 10g carbs, 19g proteinGet the full recipe from Grass Fed Salsa. 11. AIP One-Pan Maple Chicken This AIP One-Pan Maple Chicken recipe can be made with either chicken breast or chicken thighs. There are several options for substituting ingredients in or out, so if you don't have an ingredient on hand, you should still be able to make and enjoy this dish! Our favorite part is the option to double (or even triple!) the ingredients to make the homemade Maple Glaze for a perfectly sweetened and savory final dish.Per serving: 318 calories, 18g fat, 22g carbs, 17g proteinGet the full recipe from Healing Autoimmune. 12. Grilled Chicken and Cucumber Dill Salad This bright, flavorful, and protein-packed cucumber salad bursts with flavors from the fresh herbs to the zesty garlic chicken and has a cool, crunchy texture from the cucumbers. The various textures make this dish very satisfying to eat, and it would make for a great dish-to-pass option at an outdoor summer party. The AIP chicken rub used before grilling the chicken is the game-changing factor in bringing every facet of the salad together. It is made without nightshades and is safe for the autoimmune protocol. So long as you cook the chicken while preparing the other ingredients, you'll have this dish prepared and served in just 30 minutes!Per serving: 460 calories, 29g fat, 11g carbs, 38g proteinGet the full recipe from Bon AIPpetit. 13. Paleo Mongolian Chicken The Mongolian Chicken dish is an easy-to-make and flavorful meal that is paleo and Whole30-friendly and can be adapted to other diets. The marinade for the chicken breast has the perfect blend of flavor: sweet and salty from the coconut sugar, coconut aminos, and fresh ginger.Serve alongside or atop cauliflower rice for a flavorful and satiating dish!Per serving: 363 calories, 18.1g fat, 12.1g carbs, 36.5g proteinGet the full recipe from Unbound Wellness. 14. Spicy Honey Lime Chicken Thighs This AIP chicken thighs recipe features the most mouthwatering sauce that is bursting with sweet, spicy, and citrus flavors. The spice mixture used in the sauce is made without nightshades or other ingredients that may be inflammatory and caramelizes perfectly on these easy-to-cook boneless and skinless chicken thighs.This entrée takes only 30 minutes to make and serve, and, in addition to being AIP, it's also GAPS diet-compliant, low-carb, and keto-friendly.Per serving: 382 calories, 30g fat, 2g carbs, 25g proteinGet the full recipe from Eat Beautiful. 15. Pulled Chicken Sandwiches These AIP pulled chicken sandwiches are made in a slow cooker and are a perfect complement to your favorite paleo side dish. The chicken is cooked "low and slow" to yield delectably tender meat that can easily be pulled apart with forks. The sauce combines honey, broth, vinegar, nomato sauce (a sauce that tastes like tomato sauce, without any added tomato ingredients), and seasonings to create the perfect tangy-sweet flavor. Serve the chicken in a lettuce wrap for an ideal AIP sandwich recipe!Per serving: 562 calories, 30g fat, 43g carbs, 39g proteinGet the full recipe from A Clean Plate. All in all, whether you’re just starting to experiment with an autoimmune protocol diet or are looking for a way to put new and tasty spins on old favorites, this post has got you covered. Our collection of AIP chicken recipes is varied enough that there should be something here for everyone. If you want to find out more about the benefits of following an autoimmune protocol diet, check out our blog article detailing the AIP diet with an included sample menu. Which recipe from the list do you plan to try first? READ MORE
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AIP Reintroduction Phase: How to Reintroduce Foods on AIP
The goal of the AIP reintroduction phase is to help you find your personalized way of eating that helps you live your best life. Here's how to do it! READ MORE
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17 Easy Weight Watchers Air Fryer Recipes
If you follow a Weight Watchers diet, there's a good chance that you already have an air fryer at home. This appliance has gained extreme popularity in recent years, and it's an excellent fit for those on a diet lifestyle journey. If you don't own one, you may be interested in what it's all about and how it can be beneficial in quickly and efficiently cooking your favorite Weight Watchers meals! If you are unfamiliar with this gadget, an air fryer is a convection oven that sits atop your countertop and can cook food that looks and tastes as though it was deep-fried without ever having to submerge the food in cooking oil. This is done through the circulation of hot air from a fan at high speed. The fan produces browning and crispiness of the food that's being cooked. Air fryers are becoming kitchen staples for many people who follow a Weight Watchers diet. This cooking method allows them to enjoy food that tastes fried without the added calorie content from frying in oil. Weight Watchers assigns point levels to food, and butter and oil have a higher point count than many other foods, so you can likely see why so many WW dieters swear by cooking this way! With an air fryer, you can enjoy your favorite crispy and crunchy foods, along with using the appliance to efficiently cook other foods, even dessert! These WW air fryer recipes are delicious, filling, and fit well within a Weight Watchers diet. Take a look at the list and we're sure that you'll find several new air fryer recipes to cook in your air fryer! — 1. Air Fryer Cajun Potatoes These Cajun potatoes are perfectly browned and seasoned. After being air-fried, the baby potatoes are soft in the center, crispy on the outside, and the homemade Cajun seasoning, with spices like cayenne pepper, paprika, and chili powder, adds a delicious kick of flavor and heat. These would make for a perfect side dish to serve alongside a main dish for weeknight dinners. Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 1 Purple) Get the recipe from Emily Bites. — 2. 3-Ingredient Air Fryer Pizza Sticks Minimal ingredients yield delicious flavors with these air-fried pizza sticks! Made with just three ingredients, including egg roll wrappers, pepperoni, and string cheese, this fun appetizer or snack is quite simple to assemble and make If you are hosting a party or are planning to relax and enjoy a relaxing night in, this recipe would be a great one to put together and serve for guests or yourself! Per serving: 3 Freestyle SmartPoints (3 Green, 3 Blue, 3 Purple) Get the recipe from Hungry Girl. — 3. Air Fryer Bacon Cheddar Fries Just three main ingredients, plus an additional fourth for a garnish, come together and result in these flavor-packed bacon cheddar fries that are cooked for just 15 minutes in your air fryer. You'll need frozen french fries, shredded cheddar cheese, and some cooked bacon to make it. After cooking, garnish with some chopped chives or scallions, serve, and enjoy! Per serving: 7 Freestyle SmartPoints (7 Green, 7 Blue, 7 Purple) Get the recipe from Recipe Diaries. — 4. Cheesy Jalapeño Popper Baked Stuffed Chicken This recipe combines chicken and jalapeño poppers for a hearty and satiating main dish. To the inside of the chicken, you'll add jalapeños, cream cheese, shredded cheese, scallions, and bacon, and then cook it in your air fryer for just 12 minutes. Steam up your favorite vegetables to serve as a side dish with the chicken, and you'll have an amazing meal for the whole family to enjoy! Per serving: 5 Freestyle SmartPoints (9 Green, 5 Blue, 6 Purple) Get the recipe from SkinnyTaste. — 5. Easy Beef and Bean Taquitos These delicious air-fried taquitos are flavorful and don't require much energy to be spent in the kitchen. You can prep, cook, and serve them in just 35 minutes! Made with ingredients like ground beef, refried beans, and corn tortillas, this is a fun recipe to enjoy alongside your favorite Weight Watchers-friendly side dish. Per serving: 2 Freestyle SmartPoints (3 Green, 2 Blue, 2 Purple) Get the recipe from The Pound Dropper. — 6. Air Fryer Orange Chicken Skip the takeout and, instead, make this orange chicken recipe, which is a gluten-free and Weight Watchers-friendly option! To ensure the chicken is crispy on the outside and isn't dry on the inside, cook it in your air fryer after tossing it in cornstarch or potato starch. Then, you'll combine ingredients like freshly-squeezed orange juice, garlic, ginger, and oyster sauce for a flavor-packed sauce. Toss the cooked chicken in the prepared sauce before serving. Delicious! Per serving: 5 Freestyle SmartPoints (7 Green, 5 Blue, 5 Purple) Get the recipe from Lite Cravings. — 7. Air Fryer Buffalo Cauliflower Using fresh or frozen florets, you can whip together a flavorful and filling meal of buffalo cauliflower using your air fryer! Requiring just four ingredients and less than 30 minutes of your time, this is a fantastic weeknight dinner choice. Each serving is packed with nutrients, and, in addition to being Weight Watchers-friendly, this recipe is also compliant with diets like Whole30, keto, and 21 Day Fix. Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 4 Purple) Get the recipe from My Crazy Good Life. — 8. Air Fryer Fried Ravioli Have you ever tried fried ravioli?! If you haven't, now is the time! This air fryer Weight Watchers recipe uses refrigerated ravioli, bread crumbs, and Parmesan cheese, and yields 14 ravioli. The dish can be prepared and served in about 30 minutes. If you are hosting or attending a party, whip these up. Your guests will be so impressed with how delicious and satiating this easy recipe is! Per serving: 2 Freestyle SmartPoints (2 Green, 2 Blue, 2 Purple) Get the recipe from Skinny Kitchen. — 9. Air Fried Broccoli Bites These homemade broccoli bites make for a great bite-sized appetizer to enjoy before dinner or to serve to guests at your next party. To make them, you'll combine broccoli with bacon, flour, cheese, breadcrumbs, and spices, before preparing homemade honey mustard sauce to dip the bites into. The flavor and texture combinations of the salty, crunchy, and soft broccoli bites, with the sweet and tangy dipping sauce, is what pulls this dish together and will have you coming back for a second helping! Per serving: 1 Freestyle SmartPoints (1 Green, 1 Blue, 1 Purple) Recipe from Skinny Me Recipes. — 10. Air Fryer Chicken Parmesan Step-by-step photo instructions make following along while cooking this recipe a breeze. This chicken parmesan recipe requires chicken cutlets, which are thinly-sliced chicken breasts, as well as Italian-style breadcrumbs, grated Parmesan cheese, egg beaters, marinara sauce, shredded mozzarella cheese, and spices. If you can't find chicken cutlets at your grocery store, no problem; you can simply cut chicken breasts into thinner slices, and there are instructions within the recipe on exactly how to do that. In just 40 minutes (or less!), you can have a delicious and impressive meal on the table for family dinner or date night! Per serving: 3 Freestyle SmartPoints (5 Green, 3 Blue, 3 Purple) Get the recipe from The Pound Dropper. — 11. Air Fryer Tropical Cheesecake Bites Air frying desserts has become increasingly popular in recent years and this recipe is a perfect example of how much fun you can have with air fryer WW recipes! Using wonton wrappers, you'll make these cheesecake bites by creating a sweet and creamy stuffing made from cream cheese, pineapple, shredded coconut, honey, and coconut extract. Add in some whipped cream for a dipping sauce and you'll be set with a tropical, sweet, and perfectly crispy Weight Watchers air fryer dessert! Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 4 Purple) Get the recipe from Hungry Girl. — 12. Air Fryer Chickpeas A popular dish amongst people who own an air fryer, this recipe for Weight Watchers-friendly chickpeas is a total winner! Only straightforward ingredients are needed, like chickpeas, also commonly referred to as garbanzo beans, olive oil, and spices. After cooking in your air frying appliance, you'll be able to enjoy a delicious, crispy, and crunchy snack that is a perfect choice for snacking during movie night! Per serving: 1 Freestyle SmartPoints (2 Green, 1 Blue, 1 Purple) Get the recipe from Recipe Girl. — 13. Quick Air Fryer Tortilla Chips Take some extra-thin corn tortillas, cut them into strips, spray with some olive oil cooking spray, season with salt, pop them into the air fryer, and you'll be minutes away from crunchy and salty tortilla chips that taste just like the ones you love to enjoy when out to eat. An entire serving of 24 chips fits nicely into a Weight Watchers diet and will satisfy any craving you have for restaurant-style tortilla chips! Per serving: 4 Freestyle SmartPoints (4 Green, 4 Blue, 4 Purple) Get the recipe from Rachel's Healthy Plate. — 14. Chicken Fried Pork Chops If you like chicken-fried steak, you're going to love this fun spin on this classic southern comfort dish! The air fryer cooks the pork chops to be crispy on the outside and tender and juicy on the inside. After breading the pork chops with breadcrumbs, cornmeal, and spices, you'll cook them in the air fryer for less than 15 minutes. Serve with some chicken gravy on top for a filling and delicious meal! Per serving: 7 Freestyle SmartPoints (8 Green, 7 Blue, 7 Purple) Get the recipe from Skinny Kitchen. — 15. Chinese-Style Egg Rolls Making egg rolls in your air fryer may be the best idea we've ever heard! This homemade version uses ground turkey cooked in sesame oil and seasoned with Chinese five-spice and ground pepper. Add in some coleslaw mix and green onion before wrapping in an egg roll wrapper and air frying. If you're unsure of how to properly wrap an egg roll, this post has you covered! Take a look at the step-by-step photos on exactly how to do this to ensure your filling stays in place when cooking. After about 15 minutes of cooking, you'll be ready to serve these hearty egg rolls! Per serving: 2 Freestyle SmartPoints (2 Green, 2 Blue, 2 Purple) Get the recipe from Lite Cravings. — 16. Air Fryer Sweet Cinnamon Bagel Bites Another total winner of an air fryer treat, these bagel bites are a fantastic Weight Watchers dessert to enjoy when you are craving something bready and sweet. The bagel bites are homemade and use items like whole wheat flour, sweetener, Greek yogurt, and cinnamon. You'll combine the ingredients as instructed before rolling the dough into balls and air frying. Absolutely delicious and fits well into a Weight Watchers diet plan! Per serving: 4 Freestyle Points (4 Green, 4 Blue, 4 Purple) Get the recipe from Hungry Girl. — 17. Air Fryer Steak Cooking steak to perfection has never been easier when you have an air fryer at home. Juicy, tender, and cooked to your liking, this recipe will yield a protein-packed and extra flavorful cut of beef that requires minimal effort in the kitchen. Season the steak with salt and pepper before cooking to medium-rare or medium in the air fryer. Per serving: 8 Freestyle SmartPoints (8 Green, 8 Blue, 8 Purple) Get the recipe from Recipe Diaries. READ MORE
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15 Easy AIP Ground Beef Recipes
Our favorite AIP ground beef recipes — from breakfast hash to bacon cheeseburger casseroles to loaded burrito bowls. Let's get started! READ MORE
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Low Sodium Beef Jerky: The Best and Worst
In general, yes, beef jerky is considered a high-sodium snack, but there are lower- sodium beef jerky products that you can build into your diet. READ MORE
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5 Easy Nutrition Habits to Adopt for National Nutrition Month
March is National Nutrition Month which is a great time to add some healthy habits to your health and wellness routine. The good news is they don’t have to be stressful or complicated. Often the smallest steps we take towards a healthy lifestyle serve as building blocks to continue to build on to reach bigger health and nutrition goals. As a dietitian I strive to show people that healthy eating can be easy, approachable, affordable, exciting and delicious. I understand that sometimes it can feel very overwhelming to know what is right for you and how to even start making healthy choices with the ever changing trends and unrealistic standards often seen on social media and in the media. My goal through sharing nutrition information and fun recipes as a dietitian is to empower people to make the best possible choices for their own life. I don’t believe that there is a one size fits all approach to health and wellness. The things that help you to feel your best are unique to you, and that’s a good thing! This National Nutrition Month I’m proud to be a registered dietitian and am excited to go to work everyday knowing that I can make a positive impact on someone’s health. Here are a few simple ways you can add more nutrition to your diet. All of these suggestions are things you can start implementing right away and require very little effort overall! 1. Start small It can feel tempting to do a complete overhaul of your current routine when you want to make healthy choices. I say instead, start small. Think of one small thing you can add into your routine for the week and focus on that. Successfully incorporating that one thing in your routine will give you the confidence to keep building on that and ultimately reach your big goals. 2. Make a plan for the week If meal prepping isn’t your thing, start by simply making a plan for meals for the week. Write down what you plan to have and check your fridge and pantry for ingredients before grocery shopping. Not only does this help you save money, but it also prevents you from constantly wondering what’s for dinner or scrambling at the last minute when you’re already starving. At the very least having a rough plan will put you on the right path to mealtime success. 3. Think green If your goal is to eat more greens but you’re not exactly excited about it, this one's for you. When making a meal or having leftovers simple and a handful of greens. This works for almost any dish! Leftover pizza? Add greens on top or make a small side salad. Egg for breakfast? Stir in some spinach. It can be as easy as that to add more of the good nutrition greens offer to any of your meals! 4. Turn your snack into a power snack Snacking is not a bad thing. It’s more about the type of snack. Packaged snacks can be high in calories, sugar and salt, which does not serve your body as well as something that contains protein and fiber. Enter the power snack. A power snack is a combination of two foods that contain protein and fiber that will help to keep you fuller for longer. My favorite power snack combination is a Chomps meat stick with apples slices. It’s a sweet and spicy combination that keeps me full and can be eaten on the go! I’m such a fan of Chomps not only because they are a nutritious snack but also because of their dedication toward protecting the environment, animal welfare and quality grass-fed and finished venison and free-range, antibiotic-free turkey. You will find a sea salt beef or jalapeno turkey stick in all my bags because I love knowing that I have a nutritious snack I can count on anytime I’m on the go. 5. Cook at home Eating out is fun and definitely a nice break from cooking, but I say keep it to once or twice a week and cook the rest of your meals at home. Why? Restaurant and fast-food meals are typically large portions of food that aren’t always prepared in the healthiest ways and most often lacking in the vegetable department. Cooking at home gives you the opportunity to cook with more veggies, explore different cuisines and even remake some of your favorite take-out foods in a healthier way at home. Spaghetti squash pad thai anyone?! — You can check out more of Maggie’s healthy living tips and recipes on Instagram @onceuponapumpkin and www.onceuponapumpkinrd.com READ MORE
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Snackccidents Happen: A 2021 Snack Food Survey
Have you ever experienced a “snackccident? We know we have, and it seems we’re not alone! The average American experiences 416 “snackccidents” every year, according to new research. The survey of 2,000 Americans revealed that these snacking-related mishaps come in several tasty varieties that plague hungry respondents regularly. Over half (57%) of respondents admitted that they’d accidentally eaten a full-sized bag of snacks in one sitting, and over one in three have sprung for a snack that they later realized contained ingredients that weren’t exactly healthy. Happy “snackccidents,” though, were also more than common, with 66% of respondents confirming they’d stumbled upon a new snack they enjoyed entirely by accident. The survey also attached some numbers to the phenomenon of “snack attacks.” Respondents reported an average of 10 snack attacks, or sudden urges to snack, per week. Our CEO and co-founder Pete Maldonado says the best way to combat snack attacks – and avoid surprises when that snack that was billed as ‘healthy’ turns out to be anything but – is to look for snacks with simple, nutritious and whole food ingredients. Chomps meat snacks offer a high quality, protein-packed snack with no additives or artificial ingredients, so you can stay energized and feel good about what you’re feeding yourself and your family. Half of respondents reported that their snacking has increased since the start of the pandemic. Changes in lifestyle brought on by the pandemic – such as working from home, or children attending school virtually – may be playing a role in the uptick in snacking, as 54% of respondents say their schedule is so variable that they find it difficult to eat at consistent times. Nearly seven in 10 respondents admitted that they tend to eat more than the recommended serving size of their favorite snack. And roughly half of respondents (46%) reported that they feel more “at ease” when their favorite snack is in the pantry. Snacks that serve a purpose are more important than ever. Having a snack on-hand that not only tastes good but is satiating and keeps you full between meals will help eliminate those mindless snacking incidents. READ MORE
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Easy Dairy-Free Keto Recipes — 20 Low-Carb Meals
If you are searching for non-dairy keto recipes, you've come to the right place! Learn about how to follow a dairy-free ketogenic lifestyle before digging into our favorite dairy-free keto recipes. Is the keto diet dairy-free? Keto can absolutely be dairy-free. A ketogenic diet isn't necessarily about what foods you eat or don't eat, but rather the state of reaching ketosis, which can be achieved by reducing carbohydrate consumption. Dairy products, like heavy cream, cheese, and cream cheese, are often low in carbs and found in many keto recipes and products, but eating dairy is not essential whatsoever to being successful on a keto diet. What keto foods can I eat if I'm dairy-free? Follow the standard guidelines of eating a keto diet without incorporating dairy products. Include foods in your daily menu such as: Healthy Fats: olive oil, avocado oil, tallow, and coconut oil. Protein: beef, chicken, turkey, eggs, seafood, and organ meat. Non-Starchy Vegetables: leafy greens, broccoli, and cauliflower. Some Fruits: coconut, blueberries, and raspberries. Many keto recipes and store-bought keto products contain dairy, so be sure to carefully check ingredient lists before cooking or purchasing. You will want to skip anything with ingredients like butter, whey, cheese, cream cheese, cream, lactose, or casein. Common dairy-free keto ingredient substitutions If you are following a low-carb diet and are preparing your dairy-free keto meal plan, consider trying these substitution suggestions: Butter: Coconut oil and beef tallow are entirely dairy-free and are often a 1:1 substitution for butter in savory recipes. For desserts and baked good recipes, it would be best to stick with coconut oil as tallow will likely alter the flavor of the resulting dish. Ghee is a lactose-free option that can be used in lactose-free keto recipes. It is an excellent option if you are trying to reduce or eliminate dairy from your diet, though, be aware that ghee can still trigger reactions for those with severe dairy allergies. Cream Cheese: If you can eat nuts, try an almond milk-based cream cheese instead of dairy cream cheese. Almond milk cream cheese has become more widely available for purchase at grocery stores in the past few years. Heavy Cream: Sometimes, canned coconut cream (the thick part at the top of canned coconut) can be substituted for heavy cream. You can even find canned coconut cream at some grocery stores, too. If you're hoping to make this substitution in a particular recipe, read through the recipe post to see if this is a listed suggestion as heavy cream and coconut cream aren't always a 1:1 substitution, but it can work! Canned coconut cream is also delicious blended into hot coffee. Sour Cream: Mayonnaise is a fantastic dairy-free alternative for sour cream. It can often be a 1:1 replacement for sour cream. To start preparing your dairy-free keto meal plan, look through 20 of our favorite recipes that don't include dairy ingredients and are low in carbs. Dairy-Free Keto Main Dishes 1. Keto Pepper Steak Stir Fry This keto pepper steak stir-fry made with sliced sirloin steak can be prepared and served in only 20 minutes. Serve alongside or on top of cauliflower rice for a delicious and nutrient-dense weeknight meal that the whole family will love. Per serving: 297 calories, 20g fat, 4g net carbs, 26g protein Get the full recipe from Low Carb Yum. — 2. Instant Pot Beef and Broccoli If you have an Instant Pot and need an easy low-carb and dairy-free recipe, this beef and broccoli is a fan-favorite. The meat used is boneless chuck roast that is browned in an Instant Pot, and then raw broccoli is steamed separately to ensure it stays whole yet tender. With minimal net carbs per serving and no added dairy products, this makes for a great dairy-free keto dinner. Per serving: 248 calories, 12.4g fat, 3.9g net carbs, 32.1g protein Get the full recipe from Real Balanced. — 3. Instant Pot Frozen Chicken Thighs If you are short on time and ingredients, this frozen chicken thighs recipe is perfect for you. The recipe requires just two ingredients: chicken thighs and store-bought jarred salsa. You'll cook the chicken thighs right from frozen, no thawing required, and the resulting meat is tender, juicy, and filling. Serve atop some cauliflower rice and alongside some sliced avocados for a flavorful meal. Per serving: 153 calories, 4g fat, 3g net carbs, 22g protein Get the full recipe from Cook Eat Paleo. — 4. Keto Egg Roll in a Bowl Egg Roll in a Bowl is a wildly trendy dish in the low-carb community. Imagine all of the delicious ingredients of an eggroll without the high carb egg roll wrappers. This particular recipe is especially popular as the time required to make it is minimal, and the resulting flavor is mouthwatering. If you like to meal prep, make this recipe in advance and eat for a filling dairy-free keto lunch throughout the week. Per serving: 212 calories, 8.7g fat, 7.3g, 25.1g protein Get the full recipe from the Sugar Free Londoner. — 5. Keto Creamy Shrimp Curry This creamy shrimp curry is one of our favorite no cheese keto recipes. Although it doesn't contain any dairy products, this dish is surprisingly creamy and flavorful. Instead of including heavy cream, coconut cream is used, which yields a delicious texture and serves to enhance the flavor of the final dish! Combined with spices, this keto curry is always a hit at the dinner table. Per serving: 417 calories, 33g fat, 4g net carbs, 26g protein Get the full recipe from My Keto Kitchen. — 6. Sweet and Spicy Glazed Salmon This sheet pan salmon is cooked with a simple glaze made with sweet red chili sauce, sriracha, and ginger. Garnish each salmon filet with chopped green onions and serve alongside your favorite low-carb vegetable, like bok choy. If you enjoy Asian-inspired cuisine and want to add more salmon to your diet, you'll absolutely want to choose this recipe for tonight's dinner! Per serving: 202 calories, 7g fat, 6.5g net carbs, 22.5g protein Get the full recipe from Skinny Taste. — 7. Keto Teriyaki Chicken Chicken thighs and broccoli come together in this flavor-packed dish that is keto-friendly and free from dairy ingredients. Of the many easy dairy-free keto recipes available online, we particularly like this one because it's straightforward to make in advance, freeze, and reheat to eat later. It's a dairy-free keto freezer meal that the family is sure to love! Per serving: 179 calories, 5g fat, 5g net carbs, 27g protein Get the full recipe from Joy Filled Eats. — 8. Easy Grilled Salmon This grilled salmon is a dairy-free recipe that can be altered to fit your specific lifestyle goals. The original recipe is written with a marinade that includes honey, so for a keto-friendly version of that sauce, omit that. You'll also likely want to limit or altogether not include the salsa on top, but in small portions, the salsa can fit nicely into a ketogenic diet. This recipe is on our list of low-carb dairy-free recipes because of the ease of preparing and how delicious the grilled salmon is without any addition of dairy products. Per serving: 101.75g calories, 3.75g fat, 5.25g net carbs, 11.5g protein Get the full recipe from Easy and Delish. Dairy-Free Keto Appetizers and Side Dishes 9. Marinated Artichoke Hearts Vegetarian and dairy-free, this keto appetizer is an Italian-inspired dish that combines delicious flavors from canned artichoke hearts and spices, like minced onions, chives, and red pepper flakes. If you are preparing a meal for a low-carb date night, this small dish will make for a great starter course! Per serving: 216g calories, 21.8g fat, 1.7g net carbs, 1.4g protein Get the full recipe at Peace, Love, and Low Carb. — 10. Bacon-Wrapped Green Beans Minimal ingredients are required to make this appetizer recipe that is both dairy-free and keto. You'll only need to boil the green beans, cook the bacon until just cooked throughout and not too crispy, then group together some green beans, secure the bundles with bacon, bake, and then brush each with a deliciously sweet sauce. If you need an even quicker option or if you don't have raw green beans on-hand, frozen green beans will work perfectly here! Per serving: 72 calories, 5g fat, 2g net carbs, 3g protein Get the full recipe from the Keto Cooking Christian. — 11. Bacon-Wrapped Chicken Skewers Three ingredients. Smokey barbecue flavor. Bacon. What could be better?! This keto appetizer recipe is fun, delicious, and satiating. To make them, you'll just need to cut the chicken into strips, skewer them, wrap each piece of chicken with a slice of bacon, brush with some sugar-free BBQ sauce, bake, and enjoy! Per serving: 158 calories, 4.6g fat, 0.2g net carbs, 28g protein Get the full recipe from Officially Gluten Free. — 12. Smoked Salmon Cucumber Rolls This appetizer recipe features smoked salmon wrapped in thinly sliced cucumber and is then garnished with fresh dill and capers. With only three instruction steps to follow, this is a simple-to-prepare and healthy small bite that could be served as an appetizer for a keto meal at home or as a dish-to-pass at a holiday or gameday party. Per serving: 102 calories, 7.34g fat, 1.7g net carbs, 4.69g protein Get the full recipe from All Day I Dream About Food. — 13. Buffalo Deviled Eggs with Crispy Bacon A keto-friendly and dairy-free recipe, these deviled eggs are taken to the next level with buffalo flavor and extra crispy bacon. To make the filling, you'll need mayonnaise, an ingredient commonly thought to contain dairy, but is actually entirely dairy-free as it's made with a combination of oil and eggs. Per serving: 197 calories, 17.6g fat, 0.8g net carbs, 8.2g protein Get the full recipe from Irena Macri. — 14. The Creamiest Cauliflower Mash The best low-carb substitute for creamy mashed potatoes? This dairy-free keto recipe for creamy cauliflower mash! Simply steam the cauliflower, blend with coconut cream, season, and serve! It's lusciously smooth and the ultimate lactose-free and dairy-free side dish to pair with dinner. Per serving: 40 calories, 2g fat, 2g net carbs, 2g protein Get the full recipe from Stem and Spoon. — 15. Confetti Salad Colorful, healthy, and full of vitamins and minerals, this salad can be served as a side dish and would be the perfect accompaniment to an outdoor summer meal. We like this salad since it's very customizable with your favorite low-carb vegetables and with the vegetables you currently have on-hand. The oil-based dressing is lightly sweetened and amps up the flavor of the raw vegetables just right! Per serving: 108 calories, 9g fat, 4g net carbs, 1g protein Get the full recipe from Sugar Free Mom. Dairy-Free Keto Desserts 16. Keto Peanut Butter Cups If you enjoy peanut butter cups and are looking for a low-carb variety made without dairy, this recipe for keto peanut butter cups will satisfy your craving! Made with keto-friendly peanut butter, cocoa powder, and stevia, these chocolate bites are keto-friendly and perfectly sweetened. You'll even notice a surprising ingredient, psyllium husk powder, which is high in fiber and adds a delicious texture to this dairy-free dessert. Per serving: 74 calories, 6g fat, 1g net carb, 6g protein Get the full recipe from Keen For Keto.— 17. Coconut Flour Chocolate Cake If you enjoy chocolate cake or are looking for a dairy-free birthday cake recipe, try this one! Made with coconut flour, this gluten-free dessert is sweetened with an erythritol blend and topped with a drizzle of homemade chocolate ganache. Per serving: 166 calories, 14.4g fat, 4.2g net carbs, 5g protein Get the full recipe from Sweet As Honey. — 18. Low-Carb Coconut Blondies Dairy-free, and made without almond flour, this recipe for keto blondies is always a hit at parties! Instead of heavy cream, coconut cream is used, and the recipe is sweetened with monk fruit sweetener, a keto-friendly sweetener that is very popular amongst low-carb bakers. To make this dessert, you'll need to prepare the batter, which is made with ingredients like coconut flour, coconut oil, powdered monk fruit sweetener, canned coconut cream, eggs, sprinkle coconut flakes atop the mixture, bake, slice, and serve! Per serving: 152 calories, 12.3g fat, 1.6g net carbs, 2.8g protein Get the full recipe from Real Balanced. — 19. Keto Chocolate Pudding Pudding almost always contains dairy products, but not this chocolate pudding recipe! Made without heavy cream, this dish is just like the real thing, yet is dairy-free and lactose-free! It requires only three ingredients and four recipe instructions steps to follow. You can have it prepped and in the refrigerator to chill in just 10 minutes! Per serving: 205 calories, 19g fat, 6g net carbs, 2g protein Get the full recipe from Healthy Recipes Blog. — 20. Coconut Panna Cotta Panna cotta is a surprisingly straightforward dessert to prepare. It is almost always made with heavy cream, so to make it dairy-free and still maintain that creaminess we know and love about panna cotta, you'll need coconut milk. To make it, you'll need water, gelatin, full-fat coconut milk, and sweetener. Once chilled, you'll have a delectable creamy panna cotta to enjoy as an after-dinner treat! Per serving: 128 calories, 13g fat, 1g net carb, 1g protein Get the full recipe from Two Sleevers. Following keto without dairy is possible It may seem like dairy is an essential component of a ketogenic diet, but you can absolutely be successful with eating low-carb without eating dairy products! Stick with the ingredient substitutions we suggested. Then, to make things as easy and straightforward as possible, choose the recipes we've shared with you as they are specifically written to be dairy-free and keto. READ MORE
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Enjoy movie night without derailing your keto journey. Explore our guide to the best low carb movie theater snacks to keep your taste buds and macros in check. READ MORE
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Are Sweet Potatoes Paleo? The Definitive Guide
If you're wondering if sweet potatoes fit into your paleo diet, you can rest assured — they definitely have their place. Read our complete guide! READ MORE
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