Surprise: Did you know that, according to recent health studies, switching to a diet with low-fat, low-sodium, and low-carb recipes can potentially extend your life expectancy by several years?(*) Redefining healthy eating doesn’t have to mean sacrificing flavor or feeling hungry. Discover the world of delicious, health-boosting meals with these carefully curated low-fat, low-sodium, low-carb recipes.
What makes a meal low-fat, low-sodium, and low-carb?
It might sound restrictive at first, but these culinary guidelines offer more variety than you might expect. To demystify these terms, we’ve done the legwork for you.
Let’s dive into what constitutes ‘low-carb’ and ‘low-fat,’ and why these choices can be life-changing, not just for your waistline but for your overall health and longevity.
Now, there’s no clear agreement about what is exactly considered “low-carb”.
But, a recent study suggests that it depends on your daily caloric intake. A meal is low-carb if carbohydrates make up 26% or less of your daily calories. This generally means about 130 grams per day or about 40 grams per meal(*).
Learn more: What Is Keto Diet? Understanding the Basics
On the other hand, a low-fat food is anything with 3 grams or less of fat per 100 calories per serving (*).
How about low sodium?
Experts from the American Heart Association suggest consuming less than a teaspoon or about 2,300 milligrams (mg) of salt daily. (*)
For those with health conditions like diabetes or high blood pressure, the limit is, of course, lower. They should only consume 1,500 mg or less salt per day (*).
To maintain a low-sodium diet, the FDA recommends consuming 140 mg or less of sodium per meal (*).
Benefits of a low-fat, low-sodium, low-carb diet
Low-carb and keto diets are all the rave nowadays. But how exactly can a diet of low-fat, low-sodium, low-carb recipes change (and possibly extend) your life? (*)
According to studies, a low-fat, low-sodium, low-carb diet:
- reduces complications of diabetes, high blood pressure, kidney or liver disease.
- lowers your risk of cardiovascular disease, stroke, heart failure, and certain types of cancer.
- helps control and manage your weight.
- improves your gut health and digestion while also reducing inflammation.
- balances fluids and electrolytes in the body for better nerve and muscle function.
Now that we’ve gone over the “why’s”, let’s get to cooking!
12 Low-fat, low-sodium, low-carb recipes for a Longer Life
From snacks and sides to main dishes and desserts, we have handpicked the items on this list to give you low-fat, low-sodium, low-carb recipes to support your wellness goals.Â
Table 1: Nutritional Overview of Featured Recipes
| Recipe Name | Calories per Serving | Fat (g) | Protein (g) | Sodium (mg) | Net Carbs (g) |
|---|---|---|---|---|---|
| Chicken and Brussels Sprouts Traybake | 209 | 7 | 27 | 149 | 11 |
| Air Fryer Tilapia | 166 | 3 | 34 | 89 | 1 |
| Zucchini Turkey Skillet | 237 | 13 | 24 | 78 | 8 |
| Low Sodium Beef Stew | 362 | 8 | 31 | 135 | 31 |
| Chicken Salad | 61 | 1 | 11 | 76 | 1 |
| Fresh Fruit Salad | 57 | <1 | 1 | 2 | 14 |
| Chocolate Bliss Balls | 78 | 6 | 3 | 0 | 5 |
Broccoli and Cauliflower Saute– A Superfood Combo
This dish may not look like much, but it was featured in the Diabetic Living Magazine for the many benefits of these veggies.
It’s simple and low in calories (great for snacking if you’re watching your weight) and packed with essential vitamins, minerals, and antioxidants (*)
Here’s what we love about it:
- High in fiber to keep you full
- Great as a snack or side dish
- Rich in vitamin A, vitamin K, calcium, phosphorus, and magnesium
- Helps regulate cholesterol and blood pressure
- Quick and easy to prepare
But most of all, we love how meal-prep-friendly this recipe is!
Per serving: 47 calories, 2g fat, 1g protein, 88 mg sodium, and 4g net carb
Get Recipe Here: https://www.eatingwell.com/
Japanese Cucumber Salad– Light and Refreshing
Although traditionally made with Japanese cucumbers, this recipe works with any cucumber you have.
It skips the usual salting step to remove excess moisture. This way, you can enjoy a yummy salad without the added sodium.
Here’s why we love it so much:
- Light, crisp, and refreshing
- Keeps well in the fridge
- Pairs well with a variety of main dishes
- No cooking involved if you have toasted sesame seeds
Whether in a picnic, a potluck, or an outdoor barbecue, this dish is a crowd-pleaser.
Per serving: 46 calories, 2g fat, 1g protein, 147 mg sodium, and 4g net carb
Editor’s tip: Use a mandoline to slice the cucumbers faster, safer, and more evenly. (*)
Get Recipe Here: https://www.eatingwell.com/
Sauteed Spinach- Simple Way to Get Your Greens
Simply delicious and nutritious, we love making and serving this low-fat, low-sodium, low-carb recipe to get our greens in. Now, even our kids eat it with no fuss.
Here’s why this dish is so great:
- Well-balanced flavors and tanginess
- High in fiber which helps in gut health and blood glucose control (*)
- Rich in Vitamin C for an immunity boost
- Requires minimal prep
- Keeps the benefits of spinach with a simple method of cooking
We used only to eat this as a side, but now we put it on pizza, ramen, sandwiches, and more.
Per serving: 65 calories, 5 g fat, 3g protein, 172 mg sodium, and 4g net carb
Get Recipe Here: https://www.eatingwell.com/recipe/252947/simple-sauteed-spinach/
Marinated Grilled Vegetable Kebabs– A Mediterranean Touch
Whenever we are out grilling, these vegetable kebabs are always on our list of the perfect sides.
We love the different textures, the colors, and that tangy, fragrant marinade. And with the smokiness and slight char from the grill, these are so good we almost forget there’s no meat in them.
Here’s what we love about it:
- Easy and fun to eat
- Low-calorie
- Surprisingly filling
- It’s versatile and customizable- you can use your fave veggies or whatever you have in hand
- Packed with minerals, vitamins, and fiber
Aside from the enjoyment of eating the kebabs, putting the veggies on the skewers and grilling them can be a fun activity for the family.
Per serving: 59 calories, 2g fat, 2g protein, 84mg sodium, and 9g net carb
Get Recipe Here: https://www.eatingwell.com/
Low Sodium Shrimp Fajitas– A Mexican Affair
If you’re craving mouthwatering Mexican flavors that are on a low-fat, low-sodium, and low-carb diet, we highly recommend this dish.
Complete with protein from the shrimp and fiber from the veggies; this also tastes like a fiesta without the guilt or extra sodium.
Here’s what we love about it:
- Quick and easy to cook
- Can be paired with beans, a salad, rice, or some salsa
- Can be eaten as a complete meal on its own
- Satisfying to both the eyes and tummy
- You get some protein, a healthy amount of fat, fiber, and some carbs in one meal
Per serving: 226 calories, 6 g fat, 28 g protein, 140 mg sodium, and 15 g net carb
Pro Tip: If buying from Whole Foods, use Key West pink shrimp to stay within the 140 mg sodium per serving content limit because USA-farmed shrimp has 160 mg sodium per 4 oz serving.
Get Recipe Here: https://enjoycleaneating.com/
Chicken and Brussels Sprouts Traybake– Protein and Fiber
Ideal for a keto diet or a low-carb diet, this chicken tray bake fills you up while also keeping your macros in check. That’s because it features lean protein and nutrient-packed vegetables for a complete meal.
This is another low-fat, low-sodium, low-carb recipe that will satisfy your taste buds guilt-free.
Here’s what we love about it:
- Preparation is easy, and cleanup is a breeze
- High in protein yet low in calories, carbs, sodium, and fat
- Great for lunch or dinner
- Perfect for bulk meal prepping
It’s tasty, it’s easy, and you don’t need excellent cooking skills to nail this dish.
Per serving: 209 calories, 7 g fat, 27 g protein, 149 mg sodium, and 11 g net carb
Pro Tip: You can swap brussels sprouts with other veggies like broccoli or zucchini.
Get Recipe Here: https://skinnyms.com/
Air Fryer Tilapia- Fried Texture Without the Grease
This flaky, tasty, fresh dish is another great way to load up on proteins with less fat, carbs, and sodium.
Since tilapia is a pretty mild-tasting fish, it soaks up all the yummy flavors from the marinade. With this recipe, it also stays delicate and perfectly cooked every time.
Here’s what else to love about it:
- You can customize the seasonings to your liking
- Takes only about 15-20 minutes from prep to serving
- An excellent make-ahead meal for the family
- Pair well with salads and other vegetable sides
Tilapia is a fantastic option for those who prefer seafood with no fishy smell or taste.
Per serving: 166 calories, 3 g fat, 34 g protein, 89 mg sodium, and 1 g net carb
Pro Tip: If using frozen tilapia fillets for this recipe, cook for an extra 3 to 5 minutes.
Editor’s tip: Use an air fryer for easy cooking and reheating of low-fat meals: (*)
Get Recipe Here: https://www.myforkinglife.com/
Zucchini Turkey Skillet- A One-Pan Meal
This paleo and keto-diet-friendly meal doesn’t contain any processed ingredients, so you can save yourself from the unnecessary sodium as well.
Thanks to its nutritious and wholesome ingredients, this dish is simple and clean yet filling and delicious.
Here’s what makes this dish so great:
- Easy and quick to cook
- High in lean protein
- Budget and meal-prep-friendly
Pro tip: To make this low-fat, skip the olive oil and add a bit of water or low-sodium broth to cook the veggies instead.
Per serving: 237 calories, 13 g fat, 24 g protein, 78 mg sodium, and 8 g net carb
Get Recipe Here: https://skinnyms.com/
Low Sodium Beef Stew– All the Flavors Without the Sodium
If you’re looking for a low-fat, low-sodium, low-carb recipe for a cold fall or winter day, this beef stew can be precisely what you need!
It’s hearty and comforting but also healthy for your heart and body.
Here’s why this recipe is worth trying:
- Dump-style slow cooker recipe
- Freezer-friendly, so you can make a big batch and just reheat whenever you want
- Keeps you full and energized for longer
This rich and savory dish is perfect for feeding the whole family.
Per serving: 362 calories, 8 g fat, 31 g protein, 135 mg sodium, and 31 g net carb
Editor’s tip: Use a multi-cooker on low and keep your beef stew warm throughout the day. (*)
Get Recipe Here: https://lowsorecipes.com/
Chicken Salad– Textures and Flavors
Here’s a low-fat, low-sodium, low-carb dish makes for a great snack or lunch meal.
It’s creamy, bright, and tangy with a bit of crunch, which makes it so satisfying to munch on.
Here’s what you will love about it:
- Great as a dip for crackers or wrapped in lettuce
- Enjoyable whether or not you are on a low-carb, low-fat, low-sodium diet
- Familiar tastes minus the added salt and preservatives
We love this twist to a classic recipe that caters for our health needs.
Per serving: 61 calories, 1 g fat, 11 g protein, 76 mg sodium, and 1 g net carb
Get Recipe Here: https://lowsorecipes.com/
Fresh Fruit Salad– The Best Summer Dessert
This tangy, light, and colorful fruit salad is perfect for summer because it contains low-carb, fiber-rich, and refreshing fruits that fit your keto diet.
Additionally, it contains yogurt and lime instead of whipped cream, making it healthier but keeping it creamy.
Here’s what makes it so good:
- You can make it ahead and keep it in the fridge for hours before serving
- The fruits are rich in fiber, vitamins, and minerals
- Everyone loves it, even kids
Tasting the rainbow has never been this yummy and healthy.
Per serving: 57 calories, less than 1 g fat, 1 g protein, 2 mg sodium, and 14 g net carb
Get Recipe Here: https://www.eatingwell.com/
Chocolate Bliss Balls– A Sweet Affair
We love chocolate so this dessert is a must on our list.
It features a combination of dates and cocoa powder, so you can enjoy a slightly bittersweet taste without the unwanted sugar and carbs.
This is so good we can’t resist putting it on this list.
Here’s why we love it:
- Satisfies cravings like a chocolate bar without the guilt
- No-bake and customizable
- Sugar-free, gluten-free, sodium-free and vegan
- Packed with fiber and nutrients
Both kids and adults will love this tasty treat every once in a while.
Per serving: 78 calories, 6 g fat, 3 g protein, 0 mg sodium, and 5 g net carb
Pro Tip: Skip the melted chocolate to minimize carbs and fats.
Editor’s Tip: This recipe has slightly more fat than recommended per serving, so this counts as an occasional treat when we manage to keep other meals fat-free.Â
Get Recipe Here: https://nutriciously.com/
