5 Healthy Low-Carb Meals In 10 Minutes or Less

I almost never talk about cooking on this blog.

But I do cook. Definitely not a master at it but I have a few “go to” low-carb meals that I can eat again and again.

All the recipes I make are ridiculously simple and most of them (except the chicken wings) can be prepared in less than 10-15 minutes.

Simple foods, simple ingredients.

I already posted all of these on Facebook and thought I’d put them all in a post.

All are low-carb, healthy, weight loss friendly meals.

Egg Stir Fry

Ingredients: Coconut oil, frozen vegetable mix, eggs and spices.


  • 1. Put coconut oil on a pan, turn the heat on.
  • 2. Put vegetable mix on pan, heat until thawed.
  • 3. Add 3-4 eggs and spice (I use a spice mix, although salt and pepper works fine).
  • 4. Fry until ready.

I eat this for breakfast every day.

Egg Stir Fry

Burgers Without The Bun

Ingredients: Butter, burgers, cheese, spices and salsa sauce.


  • 1. Put butter on pan, turn up the heat.
  • 2. Add burgers, spice on both sides.
  • 3. When close to being ready, add cheese on top.
  • 4. Wait for cheese to melt.
  • 5. Put on plate, add mild salsa sauce on top.
  • 6. Serve with some vegetables.

Burgers Without The Bun

Grilled Chicken Wings

Ingredients: Chicken wings, spices.


  • 1. Add spice on chicken wings.
  • 2. Grill at 200-220°C (392-428F) for 40ish minutes.
  • 3. Serve with vegetables and perhaps some mild salsa.

Keep an eye on the wings. Grill until wings get brown and crunchy. 5 minutes too long is better than 5 minutes too short.

There’s something primitive about eating meat off the bone. I Love it!

Grilled Chicken Wings

Fried Chicken Breast Pieces

Ingredients: Chicken breasts, butter, garlic, salt, pepper and curry.


  • 1. Cut chicken breasts into pieces.
  • 2. Add butter on pan, turn up the heat.
  • 3. Add chicken pieces.
  • 4. Spice with salt, pepper, garlic and curry. Lots of curry.
  • 5. Fry until the chicken gets a brown, crunchy texture.
  • 6. Serve with vegetables.

Use plenty of butter with this meal, chicken breast on its own is too dry.

Fried Chicken Breast Pieces

Eggs And Bacon

Ingredients: Eggs, bacon.


  • 1. Fry bacon, not too long.
  • 2. Fry eggs in bacon fat.

Eggs And Bacon


I have no idea when I will write the next cooking post, but if I make a healthy low-carb meal that I feel proud of then I usually take a photo and post it on Facebook.

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  1. ed bechirian says:

    All recipes are good to ok. EXCEPT make sure that bacon & bacon fat is sodium nitrate free. Sodium Nitrate is a preservative and color enhancer for most types cured meats including all types of bacon, processed sausages, cold cuts etc. Sodium nitrate has some major ill effects see: http://www.livestrong.com/article/510008-the-harmful-effects-of-sodium-nitrate-in-food/

    • I’m going to write an entire article on bacon soon. This will all be covered there, keep posted.

      But yea, the brand and processing method is important, as it is with many other foods. Thanks for the comment!

  2. Theresa Thornton says:

    Those recipes look so delicious. I can’t wait to try them. I will be forwarding them to my family and friends. Thanks for being so dedicated to this cause. Please continue to keep us updated and encouraged.

  3. Johan Swart says:

    Wow, can’t wait to try these delicious recipes. Here goes!

  4. Hi Kris,

    You’re a master chef!

    – kelly

    • Thanks Kelly. Actually my dad is a professional chef. I look a lot like him, maybe I got some of his cooking genes as well :)

  5. Good recipes and really easy to make. I’d like to suggest my own favourite that I like to eat for dinner. I whisp an egg and tip slices of zucchini in it. Then I fry them adding a bit salt. It is a perfect substitute for potatoes as well.

  6. Hi Kris, all recipes sound good to me. I will be trying them, thanks again. P.s. the only way to fry eggs is in bacon fat. They taste so good.

  7. Hi Kris

    love the recipes
    here is another you will love

    1 tablespoon of coconut oil/butter
    as much smoked salmon as you like cut into bite size peices
    4-5 eggs depending on size
    salt pepper drizzle of lemon juice
    asparagus tips or any veg you like

    heat oil
    fry asparagus for a couple of minutes gently
    whisk eggs with salt pepper
    add to asparaus
    gentle cook eggs stiring all the time just before ready
    add smoked salmon keep stiring but turn off the heat
    this will just cook the salmon
    spritz with fresh lemon
    if liked sit on a bed of watercress


  8. Hi Kris .

    I am a pure vegetarian. Not even eggs are allowed in our homes can you please let me know some low carb veg diets which i can consume and lose weight also. My problem is i gain weight during pregnancy, my daughter is 2.5 years now and still I am unable to lose that weight.

  9. I’m looking forward to your blog on bacon! I eat a lot of pasture raised bacon and i highly recommend cooking more with lard. It’s healthy and makes things taste so good!

    I just thought of this now but have you ever wondered whether low carb is helping your food cravings? I think low carb is worth trying for some people and it may be great but i don’t think its for everyone. Personally i didn’t do well on a low carb diet. I prefer the a safe carb diet. Consuming more safe starches has made a huge difference for me in many ways. I highly recommend checking out Chris Kresser and Paul Jaminet’s view on the low carb diet. They took part in an interesting debate at the Ancestral health Symposium.

  10. Cottage cheese is one of my favorite extremely light meals I also prepare it in a very simple way. I know people often eat it as desert, with fruit, but I prefer a salty version.

    200g of cottage cheese, with a pinch of salt, all mixed.
    Side of lettuce or tomatoes.

    Simple, but delicious and at around 250 calories tops.

    Another one I love is tuna, though that one might not bee good to eat to often due to other reasons. A can of tuna with a cabbage salad on top, or all mixed together is a delicious meal.

    • Just to add, I know people recommend against salt due to BP but

      1. It’s not as bad as everyone makes it seem
      2. I actually have low BP due to all the weight I lost (still getting off high BP medication), so it’s a plus for me.

  11. Kris,

    I’ve seen a few of these pics on your fb page and they look delicious! Personally, I’m always looking for tasty and quick low-carb recipes. I’d be interested to see some more of your ideas in these “cooking posts”.


  12. I’ve been doing low carb, high fat for 3 weeks now, after initially dropping the sugar and gluten. Feel so much better, lost 10 lbs, more energy, and never hungry due to the high fat. A recipe for lunch that I love:
    Saute some nitrate free bacon (2 pcs is good) in a pan. When one side is done, add a little olive oil or coconut oil and put a large portabello mushroom in the pan. I drizzle a little oil inside the mushroom. Keep cooking on medium-low until bacon is crispy. Then cut up the bacon, put inside the portabello, add cheese or sour cream, and even some sauteed baby spinach. Enjoy!

  13. Hi there! Just wanted to say thanks for posting these quick and delicious-looking meals. I (and my family…they just don’t know it yet ;) am new to the low-carb diet so it’s nice to have simple recipes, so I don’t get so overwhelmed. Just this morning, I fixed the egg stir fry, and… it was a HIT! Even my girls (11 and 16 yo) liked it! I even feel better this morning… usually I’m sluggish coming to work…so, thanks again! I’ll let you know about the other recipes :)

  14. My girlfriend and I started a diet as a New Years resolution and we cut out sugar but eat natural sugars in fruit. I saw your website and love it! We always eat bread-less burgers but a great substitution for a bun is mushroom caps ;) Salsa is my saving grace lol well just thought I’d share!

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