Deconstructed lower-carb comfort food favorites

With a little creativity, you can enjoy the flavors you crave with fewer carbs. Here are a few lower-carb spins on some well-loved comfort food meals:

Instead of deep-dish pizza, try:

A close-up of a baked dish in a rectangular pan, topped with melted cheese, vegetables, and garnished with fresh basil leaves.
Cauliflower pizza casserole
Prep Time 10 minutes
Cook Time 40 minutes
Servings 4 servings
Serving Size 1/4 of baking dish

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Ingredients

Preparation

  1. Preheat oven to 425ºF. 
  2. Lay out cauliflower onto two baking sheets and drizzle with 2 tablespoons olive oil. Place in oven and cook until browned on the bottom, around 15 minutes. Flip and cook until both sides are browned, another 10 minutes or so.
  3. While the cauliflower cooks, use a saucepan over a medium flame to heat 2 teaspoons olive oil. Add crushed tomatoes, oregano and garlic powder, and simmer for about 5 minutes. Mix in ricotta.
  4. Remove cauliflower from oven and reduce heat to 350ºF. 
  5. In a large baking dish, spread one layer of cauliflower. Spread tomato and ricotta mixture over the cauliflower. Top with another layer of cauliflower. Sprinkle mozzarella cheese over the second layer of cauliflower. 
  6. Bake until cheese is melted and starting to brown, around 15 minutes.

Nutrition

(per serving)
  • 296 Calories
  • 16 g Total Fat
  • 5 g Saturated Fat
  • 391 mg Sodium
  • 24 mg Cholesterol
  • 27 g Total Carbs
  • 10 g Fiber
  • 16 g Sugars
  • 17 g Protein
  • 963 mg Potassium

Instead of Chinese takeout, try:

A close-up of a baked dish in a rectangular pan, topped with melted cheese, vegetables, and garnished with fresh basil leaves.
Egg roll bowl
Prep Time 5 minutes
Cook Time 16 minutes
Servings 4 servings
Serving Size 1/4 of baking dish

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Ingredients

Preparation

  1. In a large skillet over high heat, cook ground chicken. Stir until no longer pink. Drain the juices from the skillet.
  2. Add diced onion, sesame oil and vinegar to the skillet. Stir into the chicken and cook for a few more minutes, until onion is soft. 
  3. Add garlic, ginger, soy sauce, cabbage, carrots and mushrooms. Stir and cook until mushrooms and cabbage are cooked, around 5-8 minutes.
  4. Remove from heat and place into bowls. Top with chopped scallions.

Nutrition

(per serving)
  • 311 Calories
  • 12 g Total Fat
  • 3 g Saturated Fat
  • 662 mg Sodium
  • 100 mg Cholesterol
  • 14 g Total Carbs
  • 4 g Fiber
  • 6 g Sugars
  • 36 g Protein
  • 670 mg Potassium

Instead of burgers and fries, try:

A close-up of a baked dish in a rectangular pan, topped with melted cheese, vegetables, and garnished with fresh basil leaves.
Burger salad with sweet potato "fries"
Prep Time 15 minutes
Cook Time 20 minutes
Servings 4 servings
Serving Size 2 1/2 cups salad and around 1/3 cup fries

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Ingredients

  • Sweet potato "fries"

  • Burger salad

  • Salad dressing

Preparation

  1. Slice the sweet potatoes into ¼-inch-thick sticks. Toss with oil. Place sticks in the tray of an air fryer, careful not to overcrowd (cook in batches if you need to). Air fry at 400°F until cooked and crispy, around 10-12 minutes. If you don’t have an air fryer, you can oven-roast at 400°F for around 30 minutes instead. When they are done, sprinkle with garlic powder.
  2. In the meantime, prepare the “burger” meat. Over a medium flame, heat a large skillet. Add the oil. When the oil is hot, add the diced onion. Sauté until browned, around 5 minutes. Add ground turkey. Stir while cooking. After about 4 minutes, add mustard. Cook until no pink remains and meat is thoroughly cooked, around 7 minutes total.
  3. While the turkey and sweet potatoes cook, mix up the dressing. Add mayo, tomato paste, lemon juice and garlic powder to a bowl. Whisk together to combine; thin with water as needed.
  4. Distribute the lettuce, tomatoes, pickles, onion and avocado between four bowls. Add an equal amount of cooked turkey to each bowl. Top each bowl with ¼ of the dressing mixture. Serve each salad with a small side of sweet potato “fries.”

Nutrition

(per serving)
  • 561 Calories
  • 35 g Total Fat
  • 6 g Saturated Fat
  • 560 mg Sodium
  • 119 mg Cholesterol
  • 36 g Total Carbs
  • 9 g Fiber
  • 10 g Sugars
  • 35 g Protein
  • 1,075mg Potassium

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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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