Lifestyle for Healthy Feet

Category: Low-Carb Recipes: Delicious & Healthy Meal Ideas

  • Baked Pesto Chicken with Fresh Mozzarella & Caprese Salad

    Sometimes the simplest flavor pairings are the most satisfying. This dish combines juicy baked chicken with aromatic pesto and creamy mozzarella, finished off with a fresh caprese salad. It’s the kind of dinner that feels indulgent but is still light and refreshing—perfect for a weeknight meal or even a casual dinner with friends.

    The warm, cheesy chicken pairs beautifully with the cool, juicy tomatoes and mozzarella in the salad. A sprinkle of pine nuts and fresh arugula brings everything together for a Mediterranean-inspired plate you’ll want to make again and again.

    Ingredients (4 servings)

    Chicken

    • 1 whole boneless, skinless chicken breast (about 14 ounces / 400 g)
    • ¼ teaspoon fine sea salt
    • ¼ teaspoon freshly ground black pepper
    • 4 tablespoons (60 ml) store-bought pesto (see note)
    • 8 ounces (225 g) fresh mozzarella cheese, sliced

    Caprese Salad

    • 3 large heirloom tomatoes
    • 8 ounces (225 g) fresh mozzarella cheese
    • 2 tablespoons extra-virgin olive oil
    • 2 tablespoons store-bought pesto
    • Fine sea salt and freshly ground black pepper

    For Garnish

    • 1 handful of fresh arugula
    • 3 tablespoons pine nuts, toasted

    Instructions

    1. Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper.
    2. Slice the chicken breast in half horizontally to make 4 flat pieces. Place them on the sheet pan, season with salt and pepper, and spread each piece with 1 tablespoon of pesto. Top with mozzarella slices. Bake for 25 minutes, until the chicken is fully cooked (opaque throughout) and the cheese is golden and bubbling.
    3. Meanwhile, prepare the caprese salad: Wash and slice the tomatoes and mozzarella. Arrange them alternately in a fan shape on 4 serving plates. Drizzle with olive oil and pesto, then season with salt and pepper.
    4. Serve the baked chicken with the caprese salad. Garnish with fresh arugula and sprinkle with toasted pine nuts. Leftovers keep in the fridge for up to 3 days.

    Nutrition Facts (per serving, approx.):

    • Calories: ~420 kcal
    • Fat: ~31 g
    • Protein: ~28 g
    • Carbohydrates: ~6 g (net)

    Note

    If buying store-bought pesto, check the label to ensure it’s sugar-free. For an even fresher taste, you can make your own pesto at home.

    ✨ This dish is a celebration of Italian-inspired flavors, rich, creamy, fresh, and vibrant. It’s easy to make, looks beautiful on the plate, and is guaranteed to impress.

  • Keto Morning Butter Latte – A Creamy Low-Carb Coffee Recipe

    If you’re looking for a delicious way to start your day on a low-carb or ketogenic lifestyle, this recipe is for you. Coffee lovers around the world are discovering the benefits of keto coffee, a creamy, frothy blend of high-quality fats and freshly brewed coffee that delivers long-lasting energy and focus.

    This Keto Morning Butter Latte is a simple and tasty butter coffee recipe that combines strong coffee with butter and cream, creating a smooth and indulgent drink that keeps you satisfied for hours. Think of it as your perfect bulletproof coffee alternative, made with ingredients you already have at home.

    Ingredients (2 servings):

    • 2 cups (480 ml) strong-brewed hot coffee (dark roast works well)
    • ¼ cup (60 ml) heavy cream, warmed
    • 2 tablespoons unsalted butter, softened
    • Stevia or another low-carb sweetener (optional; I prefer unsweetened)
    • Ground cinnamon, for garnish

    Instructions:

    1. Add all ingredients to a high-powered blender. (You can use a regular blender, but the foam will be less frothy.)
    2. Blend on high speed for about 1 minute until the mixture is smooth and creamy.
    3. Pour into two 8-ounce (240-ml) mugs, sprinkle with ground cinnamon, and serve immediately.

    Nutrition Facts (per serving):

    • Calories: ~220 kcal
    • Fat: ~24 g
    • Protein: ~1 g
    • Carbohydrates: ~1 g (net)

    Why This Keto Coffee Works

    Unlike a traditional cappuccino, this low-carb latte is packed with healthy fats from butter and cream, giving you a steady energy release without the mid-morning crash. It’s a smart choice for those practicing intermittent fasting or following a ketogenic diet, since it helps curb hunger and boosts focus.

    Whether you call it butter coffee, keto latte, or your morning fuel, this recipe proves that coffee can be both indulgent and nourishing.

    So tomorrow morning, skip the coffee shop and whip up this Keto Morning Butter Latte at home, you’ll start your day energized, satisfied, and ready to go!

  • 🍫 Something for Keto Sweet Tooths – The Perfect Brownie!

    Just because you’re on a ketogenic diet doesn’t mean you have to give up desserts. In fact, with the right ingredients, you can enjoy rich, chocolatey treats without breaking your carb limit. Here’s a delicious keto brownie recipe that’s perfect for any low-carb lifestyle – rich in flavor, sugar-free, and truly satisfying.

    ✅ Why you’ll love it:

    • Sugar-free and gluten-free – suitable for keto and low-carb diets
    • Low glycemic index – better for blood sugar control
    • High in healthy fats – helps keep you full and energized
    • Quick and easy to make – ready in under 30 minutes
    • Freezable and fridge-friendly – perfect for meal prepping or sweet cravings

    📋 Ingredients (for a 24×24 cm baking dish):

    • 7 eggs (room temperature)
    • 150 g dark chocolate (minimum 85% cocoa or sugar-free)
    • 100 g unsalted butter
    • 40 g unsweetened cocoa powder
    • 100 g erythritol (or your preferred keto sweetener)
    • 140 g almond flour
    • 150-160g almonds or coconut milk (for extra moisture)
    • 1 teaspoon baking powder
    • A pinch of salt
    • 250g blueberries
    • Optional: 1 tsp vanilla extract, chopped nuts

    🧁 Instructions:

    1. Preheat oven to 175°C (347°F) and line the pan with parchment paper.

    2. Melt butter and chocolate together over low heat or in the microwave. Let it cool slightly.

    3. Whisk eggs and erythritol in a large bowl for 2–3 minutes until slightly fluffy.

    4. Slowly pour in the chocolate mixture, whisking constantly.

    5. Add cocoa powder, almond flour, salt, baking powder, and almonds or coconut milk. Mix until smooth.

    6. Fold in any extras (vanilla, berries, nuts).

    7. Pour batter into the pan and smooth the top.

    8. Bake for 15–20 minutes until edges are set but the center is still soft.

    Cool completely before cutting — they will firm up as they cool.

    💡 Tips:

    • For a fudgier brownie, bake closer to 15–20 minutes.
    • Store leftovers in the fridge for up to 5 days.
    • These brownies freeze perfectly – ideal for portion control or unexpected guests!

    ❤️ For Whom?

    • Anyone following a keto or low-carb lifestyle
    • People managing blood sugar or insulin resistance
    • Anyone who simply wants a healthier, guilt-free dessert

    ✨ Healthy feet start with a healthy lifestyle – and that includes treats you can feel good about. Stay tuned for more low-carb recipes and wellness tips on LifestyleForHealthyFeet.co.uk!

  • 🥔 Creamy Turnip Purée with Butter & Garlic

    A light and delicious low-carb alternative to mashed potatoes – perfect as a side dish for any meal.

    ✅ Low Carb | 🍽 Serves: 2 | ⏱ Ready in: ~20 minutes

    Net carbs: ~5–6 g per serving

    📝 Ingredients:

    • 2 medium turnips (approx. 300 g), peeled and chopped
    • 1 garlic clove (optional, for extra flavour)
    • 1–2 tbsp butter
    • 2 tbsp heavy cream or mascarpone
    • Salt and black pepper to taste
    • A pinch of ground nutmeg (optional)

    🍳 Instructions:

    1. Place the chopped turnips and the garlic clove (if using) into a pot of cold, salted water.
    2. Bring to a boil and cook for about 15 minutes, or until the turnips are tender.
    3. Drain well and let them sit for 2–3 minutes to release excess steam.
    4. Blend or mash the turnips with butter and cream (or mascarpone) until smooth and creamy.
    5. Season with salt, pepper, and nutmeg to taste.

    🍽 Serving Suggestions:

    • Ideal as a low-carb side dish for grilled chicken, fish, or roasted meats.
    • Delicious topped with fresh herbs or a drizzle of garlic-infused olive oil.
    • Great with sautéed spinach or broccoli for a balanced meal.

  • 🥣 Spicy Low-Carb Turnip Soup with Ginger & Curry

    A warming, creamy soup that’s full of flavour and low in carbs – ideal for keto or low-carb lifestyles.

    ✅ Low Carb | 🍽 Serves: 2–3 | ⏱ Prep & Cook Time: ~30 minutes

    Net carbs: ~7–8 g per serving

    📝 Ingredients:

    • 2 medium turnips (approx. 300 g), peeled and cubed
    • 1 small onion, chopped
    • 2 garlic cloves, minced
    • 1 tbsp freshly grated ginger (or ½ tsp ground ginger)
    • 1–2 tsp curry paste or 1 tsp curry powder
    • ½ tsp ground turmeric (optional)
    • ¼ tsp chili powder or cayenne pepper (adjust to taste)
    • 500 ml vegetable or chicken broth (unsweetened, low-carb)
    • 2–3 tbsp coconut milk or heavy cream
    • 1 tbsp ghee or coconut oil
    • Salt and pepper to taste
    • A few drops of fresh lime juice (optional, for serving)

    🍳 Instructions:

    1. Sauté the aromatics:
      In a medium pot, heat the ghee or coconut oil. Add the chopped onion and cook for 2–3 minutes until translucent.
    2. Add spices:
      Stir in the garlic, ginger, curry paste or powder, turmeric, and chili. Cook for 1 minute to release the flavours.
    3. Cook the turnips:
      Add the diced turnips and stir to coat with the spices. Pour in the broth, bring to a boil, then reduce heat and simmer for about 20 minutes, until the turnips are soft.
    4. Blend the soup:
      Use a hand blender or transfer to a blender and puree until smooth.
    5. Add creaminess:
      Stir in coconut milk or heavy cream. Season with salt, pepper, and a squeeze of lime juice (optional).
    6. Serve warm:
      Garnish with fresh herbs, pumpkin seeds, or a swirl of cream if desired.

    🌿 Serving Tips:

    • Perfect as a light lunch or starter.
    • Add grilled chicken or prawns on top for extra protein.
    • Store in the fridge for up to 3 days – flavours deepen over time!

  • 🫓 Keto Almond Flour Naan – Low Carb Indian Flatbread

    Soft, flexible, and slightly crispy at the edges, this keto naan is made without wheat flour or yeast – yet it mimics traditional Indian flatbread beautifully. It pairs perfectly with curries like Butter Chicken or Saag Paneer, and it’s ready in just 15 minutes!

    ✅ Ingredients (Makes 4 naans):

    • 1 cup almond flour (about 100 g)
    • 2 tablespoons psyllium husk (for elasticity)
    • 1/2 teaspoon baking powder
    • Pinch of salt
    • 1 egg (beaten)
    • 2 tablespoons full-fat Greek yogurt or sour cream
    • 1/4 cup hot water (about 60 ml – add gradually)

    Optional for extra flavor:

    • 1/2 teaspoon garlic powder or fresh minced garlic
    • Ghee or butter (for cooking and brushing)

    🥣 Instructions:

    1. Mix the dry ingredients – almond flour, psyllium husk, salt, baking powder, and garlic (if using).
    2. Add the egg and yogurt. Mix until a dough begins to form.
    3. Gradually add hot water while mixing until the dough is soft but not sticky. Let it rest for 2–3 minutes to allow the psyllium to absorb moisture.
    4. Divide the dough into 4 equal parts. Roll each into a ball, then flatten and roll between two sheets of baking paper to about 0.5 cm thick.
    5. Cook on a dry skillet or lightly greased with ghee, about 2–3 minutes per side until golden brown and slightly puffed.
    6. (Optional) Brush with melted garlic butter and top with fresh herbs like coriander or parsley.

    🍽️ Serving Ideas:

    • With curries like Butter Chicken or Saag Paneer
    • With keto dips, hummus, or tzatziki
    • As a wrap or base for mini low carb pizzas

    🔍 Nutrition Info (per 1 naan, approx.):

    • Calories: ~180 kcal
    • Protein: ~6–7 g
    • Fat: ~14–15 g
    • Net Carbs: ~2–3 g (depending on yogurt used)

  • 🥦 Saag Paneer – Low Carb Spinach & Cheese Curry

    A comforting vegetarian dish made with creamy spinach and rich, golden-fried cheese – a traditional Indian favorite reimagined for a low carb lifestyle. Perfect for those reducing carbs, managing type 2 diabetes, or following a keto or vegetarian diet.

    ✅ Ingredients (Serves 3–4):

    • 250 g paneer, halloumi or firm tofu, cubed
    • 400 g fresh spinach (or 300 g frozen, thawed)
    • 2 tablespoons butter or ghee
    • 2 tablespoons double cream or coconut cream
    • 1 small onion, finely chopped (optional)
    • 2 cloves garlic, minced
    • 1 teaspoon grated fresh ginger
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon garam masala
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon chili powder (optional)
    • Salt and pepper to taste
    • Water or vegetable broth, if needed (to loosen the sauce)

    🥣 Instructions:

    1. Fry the cheese:
      Heat 1 tablespoon of butter or ghee in a non-stick pan. Add cubed paneer or halloumi and fry until golden on all sides. Set aside.
    2. Cook the aromatics:
      In the same pan, add the remaining butter. Sauté the onion (if using) until soft. Add garlic, ginger, and spices. Cook for 30–60 seconds until fragrant.
    3. Add spinach:
      Add fresh spinach in batches, letting it wilt down (or add thawed frozen spinach). Cook for 5–7 minutes until soft. If the mixture is too thick, add a splash of water or broth.
    4. Blend (optional):
      For a smooth sauce, blend the spinach mixture using a hand blender (off heat) to your preferred texture. For a rustic version, leave it chunky.
    5. Finish the dish:
      Stir in cream and return the fried cheese to the pan. Simmer for 3–5 minutes. Season to taste.
    6. Serve hot with cauliflower rice or low carb naan/keto chapati (see my recipe on the blog!).

    🍽️ Serving Suggestions:

    • Cauliflower rice
    • Keto chapati or almond flour naan
    • As a side dish with grilled meat or curry

    🌿 Why it’s great for a low carb diet:

    • High in healthy fats and protein
    • Naturally low in carbohydrates
    • Suitable for vegetarians and people managing blood sugar levels

    Nutritional values per serving of the low-carb Saag Paneer:

    • Calories: 399 kcal
    • Protein: 19.8 g
    • Fat: 31.7 g
    • Carbohydrates: 8.6 g

  • 🍗 Butter Chicken – Low Carb Version

    Creamy, aromatic, and full of rich Indian flavour – this butter chicken is a comforting low carb take on the classic Murgh Makhani. No sugar, no flour, no thickeners – just real ingredients and bold spices.

    ✅ Ingredients (Serves 4):

    For the marinade:

    • 500 g chicken thigh or breast, cut into chunks
    • 100 g full-fat Greek yogurt
    • 1 tablespoon lemon juice
    • 1 teaspoon ground cumin
    • 1 teaspoon garam masala
    • 1 teaspoon paprika
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon salt
    • 1/2 teaspoon chili powder (optional)
    • 2 garlic cloves, minced
    • 1 teaspoon grated fresh ginger

    For the sauce:

    • 2 tablespoons butter or ghee
    • 1 small onion, finely chopped (optional)
    • 2 garlic cloves, minced
    • 1 teaspoon grated ginger
    • 1 teaspoon garam masala
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon chili powder (optional)
    • 200 g tomato passata or blended tomatoes (no sugar added)
    • 150 ml heavy cream or coconut cream
    • Salt to taste
    • Fresh coriander (for garnish)

    🥣 Instructions:

    1. Marinate the chicken: In a bowl, mix all marinade ingredients. Cover and refrigerate for at least 1 hour (overnight for best results).
    2. Cook the chicken: Grill, bake, or pan-fry the marinated chicken until browned and cooked through. Set aside.
    3. Prepare the sauce: In a large pan, heat the butter/ghee. Sauté onion (if using), garlic, and ginger until soft and fragrant.
    4. Add spices (garam masala, cumin, turmeric, chili) and cook for 30 seconds.
    5. Add tomato passata. Simmer for 10 minutes on low heat.
    6. Stir in cream and cooked chicken. Simmer for another 5–10 minutes until the sauce thickens and the chicken is coated.
    7. Season with salt to taste. Garnish with chopped coriander.

    🍽️ Serving Suggestions:

    • With cauliflower rice
    • With steamed greens (spinach, broccoli)
    • With your keto chapati – recipe available on the blog!

    ℹ️ Tips:

    • For dairy-free: use coconut yogurt for marinade and coconut cream in the sauce.
    • To thicken naturally, simmer longer or use a touch of cream cheese (low carb and smooth).

    🔍 Nutritional Values per Serving:

    • Calories: 399 kcal
    • Protein: 26.5 g
    • Fat: 29.2 g
    • Carbohydrates: 8.1 g

  • 🍛 Traditional Chicken Curry – Low Carb Version

    Curry is a classic dish of Indian cuisine, known around the world for its rich aroma and bold flavor. In this version, I wanted to preserve the essence of the traditional recipe while adapting it for those following a low-carb lifestyle. This curry includes all the key spices, creamy coconut milk, and tender pieces of chicken – but instead of rice, I serve it with cauliflower “rice”, low-carb vegetables, or my homemade keto chapati (recipe available on the blog!).
    Perfect for anyone who loves authentic flavors but wants to reduce their carbohydrate intake.

    ✅ Ingredients (Serves 4):

    • 500 g chicken breast or thigh, diced
    • 2 tablespoons coconut oil or clarified butter (ghee)
    • 1 medium onion (optional – slow sautéing reduces natural sugar content)
    • 2 garlic cloves, finely chopped
    • 1 teaspoon freshly grated ginger
    • 1 tablespoon curry paste (e.g., tikka masala, madras, or curry powder – no added sugar)
    • 1/2 teaspoon turmeric
    • 1/2 teaspoon ground cumin (optional)
    • 1/2 teaspoon chili powder or sweet paprika
    • 200–250 ml full-fat coconut milk
    • 100 ml water or broth (optional, for a thinner sauce)
    • 1 tomato (peeled and finely chopped) or 1 tablespoon tomato paste
    • Salt and pepper to taste
    • Fresh coriander for garnish

    🥣 Instructions:

    1. In a deep pan or pot, heat the oil or ghee. Sauté the onion on low heat until soft and golden (up to 10 minutes).
    2. Add the garlic, ginger, and spices. Cook for 30–60 seconds until fragrant.
    3. Add the chicken and fry until lightly golden on all sides.
    4. Stir in the tomato or tomato paste and cook for another 2 minutes.
    5. Add the coconut milk and water or broth. Cover and simmer on low heat for 20–25 minutes.
    6. Season with salt and pepper to taste, and garnish with coriander.

    🍽️ Serving Suggestions:

    • With cauliflower rice (lightly sautéed grated cauliflower with butter or curry)
    • With steamed or stir-fried vegetables (e.g., broccoli, spinach)
    • With low-carb flatbread or my keto chapati – see the recipe on the blog!

    ℹ️ Tips:

    • For extra depth of flavor, add 1/2 tsp of garam masala at the end of cooking.
    • If you’re not strictly tracking carbs, a spoonful of Greek yogurt makes a great garnish.
    • You can also add extra low-carb vegetables such as zucchini or spinach.

    🔍 Nutritional Values per Serving:

    • Calories: 352 kcal
    • Protein: 30.0 g
    • Fat: 22.6 g
    • Carbohydrates: 6.3 g

  • 🫓 Keto Chapati with Bamboo Fiber Flour

    Low-Carb | High-Fiber | Gluten-Free | Diabetic-Friendly

    Looking for a keto-friendly alternative to Indian flatbread? This Keto Chapati is soft, flexible, and made without grains or gluten – perfect for anyone following a low-carb, diabetic, or high-fiber diet.

    Made with bamboo fiber flour, ground flaxseed, and psyllium husk, it holds together well and delivers satisfying texture and taste without the carbs.

    🧾 Ingredients (Makes 4 chapatis):

    • 6 tbsp bamboo fiber flour (~40 g)
    • 2 eggs
    • 2 tbsp ground flaxseed
    • 1 tsp psyllium husk powder (optional but recommended for structure)
    • 1 tbsp olive oil
    • ~4–6 tbsp warm water (add gradually)
    • Pinch of salt

    👩‍🍳 Instructions:

    1. In a bowl, combine bamboo fiber flour, ground flaxseed, psyllium husk, and salt.
    2. Add eggs and olive oil, then gradually mix in the warm water to form a soft, sticky dough.
    3. Let the dough rest for 10 minutes – the fiber will absorb moisture and become pliable.
    4. Divide the dough into 4 equal parts.
    5. Roll each piece between two sheets of baking paper or on a silicone mat to form thin, round flatbreads.
    6. Heat a dry non-stick pan over medium heat (no oil needed).
    7. Cook each chapati for 1.5–2 minutes per side, until golden spots appear. Press lightly with a spatula if needed.
    8. Serve warm as a wrap, side bread, or with curries.

    🔥 Pan Tip:

    Always cook on a dry pan, just like traditional Indian roti. The olive oil in the dough is enough – no need to add more fat when cooking.

    🔢 Nutrition Per 1 Chapati (1/4 batch):

    NutrientAmount
    Calories~110 kcal
    Protein~5 g
    Fat~8 g
    Carbohydrates~2 g
    Fiber~6 g
    Net Carbs~0 g

    ✅ Why You’ll Love It:

    • Soft and flexible – easy to roll or fold
    • High in fiber – great for digestion and blood sugar balance
    • Gluten-free and grain-free
    • Easy to store and reheat

    🧊 Storage:

    Keep in the fridge for up to 2 days, or freeze between parchment sheets. Reheat in a dry pan or briefly in the microwave with a splash of water.