Category Archives: Low Carb

Lean Honey BBQ Pulled Brisket in the Slow Cooker

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Pulled brisket – also called shredded brisket – is a classic here in Texas and all around the South. Not only is that melt-in-your mouth meatiness pure comfort and joy, but it’s a versatile meal option that can be used is so many ways – stuffed into potatoes, and a salad, sandwich, you name it!

Slow-cooked to perfection and pulling into shreds, this brisket is sauces up with a sweet and mellow barbecue sauce the whole family will love. Not many realize the flat cut of brisket is lean – a great way to add quality protein to your diet. This easy crockpot recipe is great on potatoes, sandwiches, salads and more and is made with Paleo-free ingredients.

My Lean Honey BBQ Pulled Brisket in the Slow Cooker is a beefy family favorite. I like it because it’s simple to prepare with just a few quick steps in the morning: Rubbing with spices, throwing down in a slow cooker, covering with the homemade sauce ingredients and letting cook low and slow until dinner time. It’s also Paleo diet friendly and everyone loves it, mainly, because it tastes so dang AMAZING.

Slow-cooked to perfection and pulling into shreds, this brisket is sauces up with a sweet and mellow barbecue sauce the whole family will love. Not many realize the flat cut of brisket is lean – a great way to add quality protein to your diet. This easy crockpot recipe is great on potatoes, sandwiches, salads and more and is made with Paleo-free ingredients.

And – HELLO — finished recipes less that 250 calories per serving, with 24g protein and 9g fat. A 2.5lb brisket makes about 10 servings, so this pulled honey brisket is perfect for a crowd, second-day meals, or to freeze for make-ahead meal prep.

Slow-cooked to perfection and pulling into shreds, this brisket is sauces up with a sweet and mellow barbecue sauce the whole family will love. Not many realize the flat cut of brisket is lean – a great way to add quality protein to your diet. This easy crockpot recipe is great on potatoes, sandwiches, salads and more and is made with Paleo-free ingredients.

TIPS ON MAKING HONEY BBQ SHREDDED BRISKET

BRISKET CUT: I’ve used a flat-half brisket to keep the recipe lean. Flat-half is also sometimes called “center cut” or “first cut”.  The “flat” (as opposed to the fattier “point” cut) is typically used for braised brisket that you want to hold up in slices, but it will also shred if cooked low and slow. It’s considered a lean cut by the USDA with 170 cal, 6g total fat, and 28g protein per 3-oz cooked serving (where all visible fat has been trimmed). I’ve been getting my brisket from Butcher Box, a premium meat and seafood delivery service, and been very happy with their grass-fed, grass-finished beef selections.

CAN I SUBSTITUTE THE CUT AND/OR SIZE?  Yes, you can use the “point cut” of brisket, if preferred. Also, a Chuck Roast works well. Just note that switching the cut does alter the nutritional details. Also, if you’d like to make a bigger batch, just scale up the ingredients (doesn’t have to be precision, this isn’t baking) and also ensure the cooker is big enough.  Also, you may want to add another hour or two of cooking on low – check center, thickest part with meat thermometer and pull at 190F-200F.

SLOW COOKER SPECS: You want to make sure that the slow cooker you are using approximately matches the piece of meat. For example, for a smaller brisket (like this 2.5 one), I used a 4-quart slow cooker instead of my 6-quart one to ensure that the sauce depth would adequate. If I poured the sauce into the big slow cooker, it would spread out too much, not covering the meat as well, and possible burn to the bottom and/or create a dry meat outcome. 

HONEY BBQ SAUCE: I’ve used ingredients to make this a Paleo pulled beef recipes – for example, coconut sugar instead of brown sugar, coconut aminos instead of soy sauce, and arrowroot powder instead of cornstarch. However, you can use what fits your dietary preferences.

LEFTOVERS: Store leftover cooked beef in the fridge, in an air-tight container, for up to 4 days. OR freeze for up to 6 months. ALSO, this recipe turns out more sauce than needed for coating the pulled beef. Pour the remaining Honey BBQ Sauce in a jar store in the fridge for up to 4 days – or freeze in a freezer-friendly container.  

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Slow-cooked to perfection and pulling into shreds, this brisket is sauces up with a sweet and mellow barbecue sauce the whole family will love. Not many realize the flat cut of brisket is lean – a great way to add quality protein to your diet. This easy crockpot recipe is great on potatoes, sandwiches, salads and more and is made with Paleo-free ingredients.
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Lean Honey BBQ Brisket in the Slow Cooker
Servings: 10 servings
Ingredients
  • 2.5 lb. approx. flat cut or center cut brisket (can substitute “point cut” brisket or a chuck roast for a similar, but higher fat result.)
Spice Rub:
  • 1 ½ tbs chili powder
  • 1 ½ tbs garlic powder
  • 2 tsp black pepper
  • 1 tsp salt
Sauce
  • ½ cup tomato sauce 4 oz can
  • 3 tbsp honey
  • 1/3 cup molasses
  • 1/3 cup apple cider vinegar
  • 1 tbs coconut aminos
  • 1 tbsp stone ground mustard
  • 1 tbsp coconut sugar
  • 2 tsp garlic powder
  • 3 tbs water
  • 1.5 tsp arrowroot powder
Instructions
  1. Mix together spices and rub into brisket generously.
  2. Transfer brisket to slow cooker, fat side up.
  3. In glass mixing cut, stir together all sauce ingredients (except for water and arrowroot powder) and pour over top of brisket.
  4. Place lid on slow cooker and cook on low for 8 to 9 hours, or until internal temperature about 190F -200F.
  5. Remove brisket from slow cooker to rest.
  6. Skim any fat off the top of liquid in pot, the best you can, and discard. Carefully pour remaining liquid into a sauce pot.
  7. Mix the water (cool) and arrowroot powder together until dissolved. Stir into sauce pot and simmer on medium for 5 to 10 minutes until thickened.
  8. Now that brisket is cook enough to handle, trim off fat side with serrated knife, and discard.
  9. Shred the brisket using two forks and bring it back to the slow cooker. If it is being stubborn, pull with fingers and/or use a knife to cut into large chunks to help shred.
  10. Dress beef with about a cup of the sauce, more or less to taste. Serve as desired.
  11. Keep leftover beef and remaining sauce in the fridge for up to 4 days, or in freezer for up to 6 months.

Heavenly Half-Size Raspberry Chocolate Tart

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Treat yourself to a slice of this small-batch Raspberry Almond Dark Chocolate Tart, a luxuriously rich and creamy dessert (without added sugar) that is perfectly portioned to serve four.

A rich and delicious chocolate tart bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.

I’m typically not entertaining a crowd – so this half-sized chocolate tart is ideal for small gatherings, intimate dinner dates, or just because you know (like me) you’d eat all the leftovers without thinking!

This dark chocolate tart with raspberries is surprisingly simple to make, and only uses a handful of ingredients, six to be exact – butter, sugar-free cookies, heavy cream, sugar-free chocolate chips, raspberries and a sprinkle of almonds.

A rich and delicious chocolate tart bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.

TIPS FOR MAKING CHOCOLATE ALMOND RASPBERRY TART

Sugar-free Ingredients: While I used sugar-free products, like sugar-free chocolate chips) it’s not imperative. You can substitute the full-sugar siblings – however, it will alter the nutritional details. The cookies are crushed, and while I used a chocolate sandwich cookie, you may use other sugar-free types like sugar-free vanilla wafers, chocolate chip cookies, or graham crackers.

Dairy Ingredients: Do NOT substitute the butter with margarine or heavy cream with half-and-half or milk. The filling is a classic chocolate ganache, and these full-fat dairy items are essential for a successful outcome. If you need a dairy-free recipes, try my full-size, Paleo Chocolate Raspberry Tart

Tart Pan / Dish: A little 5.5” pie dish works perfectly, or a smaller quiche pan, tart pan, or lower profile ramekin with a 5.5 to 6” diameter.

Microwave: I don’t have the patience to melt chocolate and cream on the stove top using a double boiler method. So, instead I melt by heating up the cream in microwave (to just under boiling) and then adding my FINELY chopped chocolate at room temperature (or mini chocolate chips work well). Then I stir until everything melted together, smooth, and glossy! Those little pieces of chocolate melt fast, but if needed, you still have chocolate lumps – microwave for 5-10 seconds and stir again.

Paleo Chocolate Raspberry Tart slic

 As mentioned, if you need a dairy free raspberry tart, my  Paleo Chocolate Raspberry Tart (above) is for you – it gets rave reviews. It is full-sized, but leftovers will store covered in the fridge for up to 5 days.

5 from 5 votes
A rich and delicious chocolate tart bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.
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HALF-SIZE CHOCOLATE ALMOND RASPBERRY TART
Prep Time
10 mins
Cook Time
10 mins
chilling
10 mins
Total Time
30 mins
 
This rich and delicious chocolate tart is bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.
Course: Dessert
Keyword: chocolate, raspberry, tart
Servings: 4
Ingredients
  • 1 tbsp butter melted
  • 8 sugar-free “oreo” type cookies crushed (or 2/3 cup crumbs of another crunchy cookie)
  • 4 oz. heavy cream (aka whipping cream) 1/2 cup
  • 4 oz. sugar-free dark chocolate finely chopped (or sugar free chocolate chips)
  • 15 Fresh raspberries
  • 1 tbsp slivered almonds toasted
Instructions
  1. Preheat oven (or toaster oven) to 350F.
  2. Add melted butter and cookie crumbs to tart pan. Stir together until combined. Press down with fingers to compact crumb mixture into pan, pushing it up the sides at least 1/2″-inch.
  3. Bake crust for 8 minutes. Remove and let cool completely.
  4. To make filling, add cream to microwave-save bowl or glass measuring cup. Heat on high for about 45 seconds until hot, but not boiling. Remove and add finely chopped chocolate (or mini chocolate chips). Stir until chocolate melts into the cream and mixture is glossy and smooth. If needed, can stick back in microwave for 5-10 seconds if come pieces haven’t melted.
  5. Pour this mixture into the cooled crust, using a spatula to scrape out every last bit of that goodness.
  6. Transfer to fridge for about 10 minutes to allow the ganache to set up. Then add raspberries and almonds on top, let chill another 10 minutes or until ready to serve.
  7. Cut in wedges, serves 2 to 4 depending on appetite. Store any leftovers, covered and in the fridge for up to 5 days.
Recipe Notes

Caramel Protein Tiramisu with Rice Cake Layers

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You’ll love this guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! By swapping out traditional ingredients for healthier options — like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers – you get a protein dessert that not only satisfies your sweet tooth but also fuels your body with nourishing goodness.

Whether you’re aiming to boost your protein intake (this protein tiramisu has 285 call and 31g protein!) or simply seeking a lighter, sugar-free snack option, this Tiramisu makeover recipe is sure to delight your taste buds without compromising on taste or a sense of treating yourself.

INGREDIENTS & TIPS

Rice cakes: Use your favorite plain rice cakes, salted or unsalted in the mini size. There are flavored rice cakes out there like caramel and chocolate . . . which would work – but would add sugar to the recipe (so I avoided them).

Cottage Cheese & Greek Yogurt: For a lower fat and low-calorie tiramisu that is packed with protein, this recipe relies on 2% cottage cheese blended no fat Greek yogurt to maintain a creamy texture. When whipping your cottage cheese in the blender in preparation for this cottage cheese dessert, do not drain it beforehand. The liquid, watery stuff you see is actually the whey protein – which is important for the nutrition and also to assist in blending!!

Coffee: Rice cakes are soaked in coffee, one by one, before layering into the tiramisu. You have lots of coffee choices and you only need about ¼ cup– regular brewed coffee, instant coffee, espresso (if you like a stronger taste), instant espresso (what I used), and even a canned coffee drink would work.

Protein Powder: Adding just a bit of protein powder (only 2 tbsp) boosts the protein count and helps sweeten without sugar. To make this a caramel tiramisu, I used a plant-based Caramel Protein from Nuzest (save 15% with code: FITFORK). You can also use a coffee or vanilla protein powder and the protein format of your preference – like whey or plant or whatever!

Cocoa powder: Unsweetened cocoa powder is dusted on top with a sifter in that famous old-world style. This little flourish adds deep chocolate notes and will make your cottage cheese dessert taste and look like a tiramisu! Because it was such a small amount of cocoa powder, I used a little mesh tea strainer as my sifter – genius, I thought!

Cup / Bowl Size:  Choosing the right cup or bowl is a little tricky if you want a “perfect” presentation and see the layers– the bowl opening at the widest part has to accommodate the width of a rice cake (usually and 3 ¾” to 4”) – if the bottom is a little narrower, that’s fine as the soaked rice cake can be flattened smooth with a spoon. I used a 10-oz glass bowl filled up to the very tippy top (a 10-ounce custard cup or 10-oz ramekin would work great) Most 10-12 oz bowls, mugs or cups will work if you are not particular about perfect layers.

Scaling Up: This is a recipe for one, specifically measured to create one delicious single-serve tiramisu. That being said, it’s an easy recipe to scale up this tiramisu for one – simply multiply the ingredient portions by the number of servings desired to be make. I think it could also be made larger in an 8×8 or 9×13 dish, but I haven’t tried that yet!

If you love Caramel Protein Tiramisu, you’ll also love some of my other protein desserts featuring cottage cheese:

High Protein Banana Pudding with Cottage Cheese

No-Bake Beet Protein Cheesecakes with Sugar-Free Hard Chocolate Topping

Boston Cream “Pie” Cup

No-Bake Maple Pecan Chia Cheesecakes

Note: This post contains affiliate links. I earn a small commission from any sales generated and that helps me offset operating expenses for The Fit Fork. Thank you!

5 from 4 votes
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Caramel Protein Tiramisu (with Rice Cakes)
Prep Time
10 mins
Total Time
10 mins
 
Sounds odd, but holy yum – this healthy dessert, post workout snack (or even breakfast in my book), is delicious. The rice cakes soak up espresso and whipped cottage cheese, Greek yogurt and salted caramel protein powder make a creamy filling. No added sugar, gluten-free.
Course: Dessert, Snack
Keyword: cottage cheese, gluten free, high protein, protein powder, rice cake, sugar-free, tiramasu
Servings: 1 serving
Calories: 281 kcal
Ingredients
  • ¼ cup brewed, instant or canned coffee or espresso
  • 2 unsalted or lightly salted rice cakes approx. 4” diameter size
  • ½ cup 2% cottage cheese blended
  • ¼ cup fat-free Greek yogurt
  • 2 tablespoons Caramel Protein Powder coffee or vanilla protein works too
  • 5-10 drops liquid stevia or monk fruit if desired
  • 1 tsp unsweetened cocoa powder
  • 1 tsp sugar free mini chocolate chips
Instructions
  1. In bowl, place coffee. Add first rice cake into coffee for about 10 seconds, then flip for another 5-10 seconds.
  2. With spatula, gently move to a 10 oz bowl, if needed use spoon to pat down to be an even layer.
  3. In another bowl, stir together whipped (blended) cottage cheese, Greek yogurt, protein powder, and stevia (if desired). Spoon half this mixture over soaked rice cake in bowl
  4. Soak the second rice cake in remaining coffee, flipping, until all absorbed. Place in bowl over creamy later and then top with remaining creamy filling.
  5. Use small sifter to dust on cocoa powder, sprinkle with chocolate chips. Serves 1.
Recipe Notes

281 call, 31g protein per serving.

Best Low Carb Side Dishes in Air Fryer

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Although I prioritize fitness and healthy eating, I still find myself susceptible to cravings for delicious, crispy “fried” treats. Thankfully, my air-fryer has emerged as my guilt-free solution, transforming indulgent side dishes into wholesome alternatives – these are some of the best vegetables in the air fryer! Explore these low carb air fryer side dish recipes to elevate tonight’s dinner to a new level of satisfaction – even when time is tight!

A low-carb, gluten-free and keto-friendly way to snack and get more vegetables in your day! These easy air fryer zucchini chips use just a few simple ingredients and are done in minutes – perfect for game day entertaining or a delicious side dish and alternative to fries.

Cheddar Zucchini Chips in the Air Fryer stay low carb, thanks to a coating made from crushed cheddar crisps and almond meal, instead of breadcrumbs and flour. Dunk in your favorite dipping sauce, so addictive!

 Honey Ginger Broccoli for Two in Air Fryer is my delicious spin on “crack” broccoli – my kids beg for it and will eat up the whole batch!

Crispy, crunchy and quick, these baked onion rings are lower in carbs thanks to a coating that includes keto-friendly ingredients like crushed pork rinds, Parmesan cheese and coconut flour. A delicious appetizer, game day snack or side dish for steak, burgers and more!

Crispy Low Carb Onion Rings in Air Fryer are a clever way to avoid eating carbs or staying gluten-free. The onions are coated in topping made with crushed pork rinds – a smart and flavorful way to use this old-school snack!

Hatch green chile fries are a quick and easy air fryer recipe suitable for paleo, whole30, gluten free and low carb diets.

Hatch Green Chili Fried in Air Fryer make mage with this popular, milder New Mexico pepper. Of course, you can use any type pepper (even hot ones, if you dare) and even bell pepper strips!

Let cool a couple minutes. Sprinkle with salt and drizzle with honey, toss gently. Sprinkle with granola!

Granola Honey Sweet Potato Fries hit the spot – crunch on the outside, soft on the interior and drizzled with honey, sprinkled with sea salt and upgraded with a lightly spicy granola. Upgraded comfort food to pair up with almost any main dish protein.

TIPS FOR CRISPY AIR FRYER SIDE DISHES

Type of Air Fryer: You can use whatever air fryer you prefer – a smaller “drawer” style one may require you to make some of these recipes in two batches. I prefer a larger oven-style air fryer with a door that pulls downward. That makes it easy for me to check on food, flip it, see what’s going on through the door winder, and also typically cook up the whole batch at once to serve my hungry family.

Can I Use an Oven? Yes, but it will take a little longer. Preheat the oven temperature to the same temperature and increase cooking time by about 33% longer, flipping halfway through. So if an air-fryer recipe says 10 minutes, bake in oven for 15 minutes. Also, it is preferable to use a mesh rack or over the baking sheet or a crisping tray sheet to help promote crispiness.

How do I Reheat Leftovers? It’s best to reheat leftovers in a pre-heated air-fryer (375F) for just a few minutes until crisped up and warmed. Reheating in a microwave is not recommended, as it will made the food soggy.

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No-Bake Beet Protein Cheesecakes with Sugar-Free Chocolate

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This easy, no-bake dessert delivers pretty-in-pink style and lots of smiles because it’s so delicious – and No-Bake Beet Protein Cheesecakes are still nutritious featuring lots of protein (39g) and the benefits of beetroot powder.

No added sugar in this beet cheesecake recipe and, depending on the type of sugar-free cookies used for the “crust,” it can also be gluten-free.  

First, let’s jump into the benefits of beetroot powder. The vibrantly-hued supplement contains micronutrients and phytonutrients that studies show may benefit heart, gut, and brain health. Specific benefits link to beet root power include lower blood pressure, reduce inflammation, and increased stamina in athletic performance.

Ding, ding, ding – did that athlete part get your attention?  I’m always looking for a way to naturally optimize my athletic performance.  I learned that upon eating or drinking beets or beetroot powder, your saliva converts the nitric oxide is activated, which relaxes and expands blood vessels. In turn, this increases blood flow and allows more oxygen to be delivered to your muscles to help get the job done – and it could help you perform better for longer. Increased blood flow also helps you recover faster!

Of course, you can get the benefits from fresh beets, too – but that’s not often convenient (or you may not care for the earthy taste). Plenty of pills and tonics available that capitalize on beet benefits, but I personally just prefer to do a scoop of beetroot powder in water, a smoothie or even my oatmeal about an hour or two before I hit the ground running. I use Force Factor’s Total Beets Organic Powder. It provides all the functional superfood benefits of fresh beets, but much more conveniently — and it has a very lightly sweet taste with no added sugar, or anything artificial.

TIPS FOR MAKING NO-BAKE BEET PROTEIN CHEESECAKES

Beetroot Powder: I recommend Force Factor Total Beets Organic Beet Root powder – no added sugar, nothing artificial or yucky, and a good price point. My main suggestion if you are using another powder is just to read the label to avoid added sugar or flavorings. I just love the pink hue, you can get so creative with beetroot powder recipes!

Protein Powder: Use the vanilla protein powder of your choice, that you like and fits your dietary eating patterns. I like the plant-based Clean Lean Protein from Nuzest. Save 15% with code FITFORK.

Cottage Cheese Type & Blending: Using 2% cottage cheese helps keep the fat down a bit. But, if you like a richer taste, this no-bake cheesecake is made very luxurious with full-fat cottage cheese. To get the smooth taste of a cheesecake, the cottage cheese must be blended. For the 1 ¾ cups that this recipe calls for, I use a personal-sized blender. Scoop out the cottage cheese into the blender, including any liquids (eg: the whey) –don’t drain it off, you need that bit of liquid to encourage a smooth consistency. Be patient blending, it will seem very thick and require several iterations of stopping to scrape sides with a spatula.

Containers: I prefer 8-ounce glass canning jars, because the lids make it easy to store for later. However, small bowls will work too, but if the opening is too wide – there may not be enough chocolate topping to cover the area.

Cookie Crust: I use the term “crust” loosely, as cookies are just crumbled and piled in the bottom of the jar. This keeps the recipe no-bake. It’s a simple, no-bake crust but just NOT a crust that will slice up and serve in cheesecake slices without falling apart.  Use the cookies of your liking – I used the wafers from sugar-free chocolate sandwich cookies.

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These No-Bake Beet Protein Cheesecakes are not only pretty in pink and very delicious, but also include the functional benefits of eating beets and lots of protein thanks to blended cottage cheese and protein powder! A healthy dessert or post workout snack.
These No-Bake Beet Protein Cheesecakes are not only pretty in pink and very delicious, but also include the functional benefits of eating beets and lots of protein thanks to blended cottage cheese and protein powder! Plus, that sugar-free chocolate topping is amazing. A healthy dessert or post workout snack.
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No-Bake Beet Protein Cheesecakes
Prep Time
5 mins
Total Time
15 mins
 

This quick and easy dessert offers lots of muscle-making protein and the functional benefits of beets. No added sugar and can be made gluten-free, depending on the type of cookie chosen for the crust. Balanced enough to eat for breakfast or a post-workout snack!

Course: Dessert, Snack
Keyword: beet, beet powder, cheesecake, cottage cheese, protein powder
Servings: 2 servings
Calories: 354 kcal
Ingredients
  • 1 ounce sugar-free cookies, crushed any flavor – chocolate, graham, vanilla wafer, etc
  • 1 ¾ cup 2% cottage cheese, blended smooth
  • 1/3 cup vanilla protein powder of choice type of protein source your choice
  • 2 tablespoons beetroot powder
  • 2 tablespoons sugar-free dark chocolate chips
  • ½ teaspoon coconut oil
Instructions
  1. Crush up cookies and divide among the bottom of two 8-oz jars or bowls. Set aside.
  2. Blend cottage cheese until smooth, mix in protein powder and beet root powder.
  3. Divide cheesecake mixture evenly between cookie crust in jars.
  4. In small bowl, melt chocolate chips and coconut oil in microwave for 20-25 seconds. Remove to stir. If not totally melted yet, microwave for 10 more seconds until stirs up glossy and smooth.
  5. Immediately pour chocolate topping over cheesecake mixture, spreading gently around with spoon to cover, if needed.
  6. Set in fridge for 10 minutes for chocolate to set up and become hard.
Recipe Notes

354 calories, 24g carb (11g dietary fiber), 13g fat, 39g protein