Category Archives: Low Carb

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

Raspberry Protein Pancakes with Easy Cheesecake Topping

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Sundays are for rest, recharging, and really yummy things. Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Very simple to make these protein pancakes with raspberries, just mash up the fresh berries into a jam-like consistency and then mix in coconut milk, coconut flour, protein powder* and a pinch of baking soda. Then batter up a non-stick skillet (I used this skillet, it’s inexpensive & effective) and get to flipping and stacking! This protein pancake recipe is ready in a snap – only 4 pancakes to make (two pancakes for each serving, or eat them all for a really big appetite).

Use the protein power variety of your choices, like whey, plant-based or casein, etc. IF the batter starts to seem too thick (which can, based on the powder), then just mix in a splash more of milk. I used Clean Lean Protein from Nuzest in Smooth Vanilla. A cake batter or even chocolate protein powder would be yummy to.

*Nutrition can vary some based on the protein powder you choose. Try Nuzest, a plant-based protein powder, and save 15% with my discount code FITFORK-15

The crown on top of these raspberry pancakes is the Cheesecake Topping – it is simple softened low-fat cream cheese mixed together with a few more raspberries and sugar-free mini chocolate chips.  Dollop it on top of your warm pancakes and it will begin to melt – just smear it around for the most delicious pancake topping (no syrup or butter required)!

This raspberry protein pancakes recipes makes two servings – if you don’t polish them all off, keep covered in the fridge for up to 3 days, microwaving for 15-20 seconds to reheat. They can also be frozen (without the topping).

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.
5 from 5 votes
Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.
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Raspberry Protein Pancakes with Easy Cheesecake Topping
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Indulge in a healthy, protein-packed stack of berry-studded pancakes featuring a cheesecake like topping to smear around on top, instead of syrup and butter. Only 243 calories per serving, 19g protein — plus lower carb and gluten free.

Course: Breakfast, brunch
Keyword: cheesecake, pancakes, protein powder, raspberry
Servings: 2 servings
Calories: 243 kcal
Ingredients
  • 2/3 cup fresh raspberries divided
  • 1 egg
  • 1/2 cup unsweetened coconut milk from carton splash more, if batter too thick
  • 1/3 cup vanilla protein powder your choice of variety
  • 3 tbsp coconut flour
  • 1/4 tsp baking soda
  • 2 Tbsp low-fat cream cheese softened
  • 2 tsp sugar free chocolate chips
Instructions
  1. Add ½ cup raspberries into bowl (Reserving remainder for the topping). Use a fork to smash them up into a jam-like consistency.
  2. Stir in egg and coconut milk into raspberries, whisking together with a fork until combined.
  3. Next, mix in coconut flour, protein powder, and baking soda until combined.
  4. Heat non-stick skillet over medium heat.
  5. Pour 1/3 cup batter in center of skillet. Cook for 3 minutes or until mostly set and no longer runny. Slide spatula underneath and flip
Recipe Notes

High Protein Banana Pudding with Cottage Cheese

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Every time I eat a bite of my High Protein Banana Pudding recipe, it’s like a nostalgic trip down memory lane – except with less sugar, less fat, and more protein! That’s very “a-peeling” to my fitness nutrition goals!

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

Indulge in guilt-free dessert-eating, all while making gains on your daily protein intake. Cottage cheese and protein powder, blended with a banana creates pudding-like mixture that can be layered with banana slices and low-carb vanilla wafers.

Each serving of this cottage cheese banana pudding has 30g protein and 285 calories! A bowl full makes a great workout snack, healthy dessert – or even balanced breakfast (hey, there’s fruit in it!!)

 This lower carb banana pudding blends up easily in a smoothie-sized, smaller personal blender – the recipe yields two servings.

 

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

You can use the protein powder of your choice: whey, casein, plant-based, or whatever. You may have to add a splash more milk, depending on what type you use – the way it thickens up varies by product.

I used a plant-based protein powder from Nuzest and my milk suggestion in recipe is based on that.  Save 15% on Nuzest with discount code: FITFORK

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.
I used Highkey Vanilla Wafers which are low carb and gluten free.

Whip up this banana cottage cheese recipe quickly – it only takes about 5 minutes, start to finish. No need to let it thicken in the fridge like a boxed pudding mix. It’s best eaten within a few hours after preparation (keep chilled, of course). Any leftovers may be also be kept covered in the fridge for a couple days. However, the banana blended into the cottage cheese and the banana slices may turn slightly light brown. It’s still perfectly fine to eat, the fruit has just come into contact with air and oxidized.

As an Amazon Influencer and Nuzest Affiliate, I earn from qualifying purchases.

4.67 from 6 votes
High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.
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High Protein Banana Pudding with Cottage Cheese
Prep Time
5 mins
Total Time
5 mins
 

A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

Course: Dessert, Snack, workout
Cuisine: American, Southern
Keyword: banana, cottage cheese, high protein, protein powder
Servings: 2 servings
Calories: 285 kcal
Ingredients
  • 1 cup 2% cottage cheese
  • 1 to 2 tablespoons milk as needed
  • 1 large ripe banana divided
  • 1 scoop protein powder vanilla
  • ¼ cup sugar-free fat-free non-dairy topping
  • 1 ounce low-carb gluten-free vanilla wafers
Instructions
  1. Add cottage cheese, 1/2 banana, 1 Tbs. of milk, and protein powder to blender and process until smooth, scraping down sides as needed.
  2. If mixture seems too thick (which may happen depending on type of protein powder used), then add in the remaining 1 Tbsp milk. However, it is better to have too thick than too runny, so use extra milk sparingly.
  3. Add to bowl and layer ½ of cookies and ½ of the remaining banana slices. Pour in “pudding” mixture and top with remaining cookies and banana slices. Dollop with non-dairy topping. If desired, sprinkle with cinnamon.
Recipe Notes

Makes 2 servings, each serving: 285 cal, 9g total fat (5g saturated), 29g total carb (7g fiber, 12g sugar), 30g protein

No-Sugar Peanut Butter-Chocolate Protein Poke Cake

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No-Sugar Peanut Butter-Chocolate Protein Poke Cake is a quick and easy dessert that works with a lower carb, less sugar lifestyle. It’s a favorite for nearly every occasion! Each serving has 186 calories, 6g net carb, 12g fat and 10g protein when prepared as directed. That’s winning!

Poke cakes bring up nostalgic memories of baking up batter in a sheet pan, poking holes in the top, and then pouring on a sauce that gets sopped up by the holes. Traditionally though, the sauces have leaned toward the high-sugar side – sweetened condensed milk, chocolate sauce, pudding, and such. This makeover poke cake recipe uses peanut butter, sugar-free chocolate chips, milk (and some protein powder!) to create a better-for-you yet still decadent cake filling.

Quick, easy and makes 9 servings!

TIPS FOR MAKING PROTEIN POKE CAKE

Cake Mix: For convenience, I used a Fit Bake low-carb yellow cake mix (7-ounce pouch) sized to make a single round layer cake or 8”X8” square cake. You can use any cake mix that you like, just be aware that the Nutrition Facts will change. ALSO, if you are using a mainstream cake mix (like Betty Crocker, etc), those are typically 15-oz for two layers (so you will need to measure out ½ of dry mix for this recipe)

Pan Size: As noted, 8×8” brownie pan will work and is my preference. A 9” round cake pan works too! Anything bigger, the cake becomes too thin. I’ve never made as cupcakes, but the recipe should yield about 12 traditional-sized cupcakes or 6 jumbo cupcakes.

Filling: Use the creamy nut putter of your choice. I did peanut butter, but you can do almond butter, etc. Sugar-free chocolate chips helped keep the carb content down, and a scoop of protein powder added some extra nutrition (really any flavor will work – chocolate, vanilla, cake batter, etc. – as long as you think it sounds good)! I used Nuzest (see below for savings)

Toppings: For convenience, I used a sugar-free non-dairy whipped topping, but you could make your own whipped cream and sweeten with stevia drops. Extra sugar-free chocolate chips and some chopped peanuts for texture and flair!

This post contains affiliate links.

5 from 4 votes
Fun and flavorful, this easy-to-make poke cake will delight peanut butter and chocolate lovers. It's a lower carb and higher protein, so you can enjoy without guilt! A sugar-free and gluten-free dessert for any occasion
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Sugar-Free Peanut Butter Chocolate Poke Cake
Prep Time
5 mins
Cook Time
25 mins
Cooling
10 mins
Total Time
40 mins
 

Fun and flavorful, this easy-to-make poke cake will delight peanut butter and chocolate lovers. It's a lower carb and higher protein, so you can enjoy without guilt! Sugar free and gluten free!

Course: desesrt
Cuisine: American
Keyword: cake, chocolate, gluten free, low carb, peanut butter, protein powder, sugar-free
Servings: 9 servings
Calories: 186 kcal
Ingredients
Cake:
  • 1 7- ounce package Fitbake Yellow Low-carb Cake Mix or similar
  • 3 eggs
  • ½ cup Greek yogurt 0% fat
  • 2 tbsp water
Filling:
  • 1/3 cup creamy peanut butter
  • ½ sugar-free chocolate chips divided
  • ½ cup milk of choice
  • 1/3 cup protein powder either vanilla or chocolate will work
Topping:
  • 4- oz Sugar Free Non-Dairy Topping like SF Cool Whip – ½ the container
  • 1 tbsp chopped peanuts
Instructions

  1. Preheat oven to 350F.

  2. In mixing bowl, mix up cake ingredients and pour out into an 8×8” baking pan that has been sprayed with cooking spray. Bake for 25 minutes. Remove from oven and let cool in pan for 5-10 minutes.

  3. While cake is cooling, make peanut butter chocolate filling. In microwave-safe bowl, add milk, peanut butter and 1/3 cup of the chocolate chips (reserving the remaining for topping). Microwave in 20 second increments, stirring between, until chocolate melted and a smooth consistency achieved. Stir in protein powder.

  4. With end of a wooden spoon, poke holes in cake approximately ¾” apart, all over cake. Pour filling over cake, spreading around with spatula. Let cool a few minutes before spreading around whipped topping and then sprinkling with remaining chocolate chips and chopped peanuts.

  5. Cut into 9 squares. Store leftovers, covered, in fridge for up to 5 days.

Recipe Notes