High Protein Low Carbohydrate Diet:

1. Egg White Frittata:

The eggs in the frittata give you more than 20gm of protein. Not only is it easy to make, but the egg white frittata can also be cooked for a large number of people.

• 8 egg whites
• Spinach
• Half cup crumbled feta cheese
• ¼ chopped onion
• Black pepper
• Salt
• 1 chopped green pepper
• 1 chopped red pepper
• 2 spoons olive oil

Preparation:

1. As you preheat the oven, add olive oil to a medium skillet on low heat.
2. Sauté peppers and onions for 7 minutes until tender, then sprinkle with salt and pepper.
3. Now pour egg whites into the mixture and cook for three minutes. Sprinkle spinach and feta on top.
4. Keep uncovered skillet in oven and let it bake for about 10 minutes.
5. Using a rubber spatula, loosen the frittata edges and invert onto a plate. Serve.

2. Low-Carb Casserole:

This is a variation to the typical casserole as it gives you at least 35gm of protein for just 6gm of carbs and 500 calories in a single serving.

Ingredients:

• 1lb breakfast sausage
• 11 eggs
• 2 cups chopped cauliflower
• 1 chopped red bell pepper
• ¾ lb bacon
• 1 spoon hot sauce
• 1 cup cheddar cheese
• Garlic powder
• Salt and pepper

Preparation:

1. Cook sausage and bacon in a greased pan, in a preheated oven to a desired consistency. Crumble them into 1 inch pieces.
2. Steam cauliflower until it’s tender for 5-8 minutes. Then sauté peppers, onions and other vegetables in skillet.
3. Stir the vegetables together with sausage, bacon and seasonings.
4. After spreading this mixture in the pan, pour beat up eggs in hot sauce.
5. Top it up with cheese. Bake the casserole until the cheese has melted.

3. Yogurt Cantaloupe Bowl:

Nothing says health better than this protein rich, nutritious cantaloupe bowl. Greek yogurt is a great source of protein and this yogurt cantaloupe bowl has less than 150 calories for 20gm of protein.

Ingredients:

• Non-fat Greek yogurt
• Half cantaloupe
• 1 spoon fresh blueberries
• 1 spoon fresh raspberries
• 1 spoon raw pepita seeds

Preparation:

1. Take the half cantaloupe and scoop out all seeds from its center. Fill this space with the non-fat Greek yogurt.
2. Add strawberries and raspberries to the top of the yogurt and sprinkle pepita seeds around them.
3. Pick up a spoon and simply scoop bites out of the peel.

4. Lemon Dill Chicken:

Lemon Dill Chicken is highly flavorful but very low in calories. The chicken will comfortably take care of your protein needs.

Ingredients:

• 4 skinless, boneless chicken breasts
• ¼ cup chopped onions
• 3 spoons divided extra-virgin olive oil
• 3 cloves minced garlic
• Fresh chopped dill
• Flour
• 1 cup chicken broth (reduced sodium)
• Salt, freshly ground pepper
• 1 spoon lemon juice

Preparation:

1. Using salt and pepper, season chicken breasts on either side. Cook the chicken in 1 ½ teaspoon oil in a large skillet for 3 minutes until browned.
2. Place chicken on a plate and enclose in a foil.
3. Add remaining oil to pan, reduce heat and cool garlic and onion while stirring for 1 minute. Add 1 tablespoon dill, lemon juice, flour and broth to pan.
4. Cook for 3 minutes until the mixture thickens.
5. Now return chicken to pan and allow to it simmer for 5 minutes until chicken is cooked through.
6. Place chicken on a different platter. Garnish sauce with salt, pepper and now spoon it over the chicken.

5. Tofu Scramble:

This is one dish that can be saved for eating whenever you feel like it.

Ingredients:

• 2 blocks firm tofu
• 1 small chopped onion
• 2 spoons grape seed oil
• 1 finely chopped red bell pepper
• 1 finely chopped green bell pepper
• Cumin,
• Coriander
• Turmeric
• 1 can rinsed black beans
• Freshly ground pepper, salt
• 1 can rinsed black beans
• 5 warmed whole wheat tortillas
• Sliced scallions
• grated cheddar
• chopped avocado
• salsa

Preparation:

1. Line a plate with several paper towels and place tofu. Smash the tofu using a potato masher.
2. Over medium heat, add peppers and onions into heated oil in a large skillet.
3. Cook until softened. Add cumin and coriander, stir until fragrant.
4. Now add tofu, beans and turmeric while stirring often. Cook for 3 minutes until heated through and then season with salt and pepper.
5. Serve the scrambled tortillas with garnishing.

6. Grilled Salmon:

Salmon is a good source of healthy fats along with many proteins with very little calories.

Ingredients:

• 4 fillets wild salmon
• ¼ cup reduced sodium soy sauce
• ¼ sake
• ¼ mirrin
• Fresh chopped ginger
• Chopped scallions
• Sugar
• Thinly sliced lemon

Preparation:

1. Soak a grilling plank for 4 hours in water.
2. Meanwhile, take a saucepan and boil ginger, scallions, mirin, sake, sugar and soy sauce. Let cool.
3. In a shallow dish, pour marinade over salmon. With lemon slices on top, let it marinate in refrigerator for 30 minutes.
4. Now, place soaked plank over direct heat of preheated grill.
5. Place salmon on hot plank, along with lemon slices on top. Close lid and cook until 15 minutes.

7. Protein Pancakes:

These are a great way to save time while allowing you to pack in the protein.

Ingredients:

• 4 egg whites
• Half cup low-fat cottage cheese
• Half cup rolled oats
• Pure vanilla extract
• Little baking powder

Preparation:

1. Mix the egg whites, cottage cheese, vanilla extract, oats and baking powder.
2. On a preheated griddle, cook the mixture on a medium-low heat.
3. Let it cook until the mix bubbles.
4. Flip the pancake and cook for another minute.
5. Serve the pancakes topped with a sliced banana or fresh berries.

8. Tuna Panini:

For its share of protein, a tuna sandwich is amazingly low in calories and carbohydrates. You can have an added bonus of omega-3s and fiber.

Ingredients:

• 2 cans drained light tuna
• 1 chopped tomato
• 2 spoons minced red onion
• 2 spoons marinated, chopped artichoke hearts
• Little crumbled feta cheese
• 1 spoon chopped olives
• Lemon juice
• Chopped capers
• Canola oil
• Bread slices

Preparation:

1. Flake tuna into a medium bowl. Add onion, tomato, feta, olives, artichokes, lemon juice, capers and pepper. Mix.
2. Use the tuna mixture to spread over 4 slices of bread.
3. Heat canola oil in a non-stick skillet. Place two Panini in pan and medium skillet on its top. Cook until golden on one side and then flip Panini.

9. Cottage Cheese Fruit Bowl:

Cottage Cheese is a rich source of protein and is a perfect choice to have for a snack on the go.

Ingredients:

• 1 cup low-fat cottage cheese
• Slivered almonds
• Dried cranberries
• Half cup canned peaches

Preparation:

1. In a bowl, mix cheese, nuts, dried cranberries and peaches.
2. Serve with a spoon.

10. Protein Milkshake:

What’s a protein diet without a protein shake? This homemade shake is ideal for complementing a high protein low carb diet.

Ingredients:

• Low-fat milk
• Chopped banana
• Low-fat yogurt
• Peanut butter
• Frozen berries
• Protein powder

Preparation:

1. Pour milk into a blender and add half cup of yogurt.
2. Add a cup of frozen berries of mixed varieties such as strawberries and blueberries.
3. Add half chopped banana and blend.
4. Using such recipes, you can surely shed those calories. Do you know any more high protein low carb recipes? Share with us in the comments box below.

1. Simple Chinese Egg Noodles:

• Thin wonton noodles – 440 g
• Sesame seed oil – 2 tbsp
• Snow peas – 100 g, cut into thin strips
• Carrot – 1, large, peeled, cut into thin strips
• Bean sprouts – 100 g
• Garlic – 2 cloves, finely chopped
• Soy sauce – ¼ cup
• Oyster sauce – 1 tbsp
• Sweet chili sauce – 1 tbsp
• Spring onions – ½ bunch, thinly sliced
• Onion – 1, medium sized, finely sliced
• White pepper powder – to taste
• Salt – to taste

1. Place a large saucepan filled with water on medium to high heat. Allow the water to come to a boil.
2. Add noodles to the boiling water and cook for about 40 seconds or al dente. Drain the noodles and keep aside.
3. Place a large, deep sautéing pan on medium to high flame and heat sesame seed oil.
4. Stir in garlic and onion and sauté until onion turns translucent.
5. Mix in carrot, beans sprouts, and snow peas and cook until carrots become crispy tender.
6. Remove from heat and mix in the sauces, white pepper powder, and necessary salt.
7. Mix in drained noodles and toss to combine well.
8. Transfer to a serving platter, garnish with spring onions, and serve hot.

2. Stir-Fried Chow Mein With Four Vegetables:

• Chow mein noodles – 16 oz
• Light soy sauce – 2 tbsp, divided
• Dark soy sauce – 1 tbsp
• Sesame seed oil – 5 tbsp
• Sugar – ¼ tsp
• Salt – ¼ tsp
• White pepper powder – ½ tsp
• Tofu – 6 oz, julienned
• Chives – 1 bunch, cut into 2 inch long pieces
• Carrot – 1 small, cut into thin strips
• Bean sprouts – 8 oz, trimmed
• Scallions – 3, cut into thin strips

1. Add dark soy sauce, 1 tbsp light soy sauce, sugar, salt, 2 tbsp sesame seed oil, and white pepper in a small mixing bowl and mix well. Keep aside.
2. Transfer noodles to a wide-mouthed bowl and eliminate the clumps. Keep aside.
3. In a wok placed on high flame, heat 1 tbsp sesame seed oil until it starts smoking.
4. Mix in tofu and cook, without stirring, for 30 seconds or until tofu turns brown.
5. Mix in leftover soy sauce and chives and stir-fry till chives get a bright green hue. Transfer to a small bowl and keep aside.
6. In the same wok, heat rest of the oil until it smokes.
7. Mix in the noodles and using long chopsticks, keep turning and tossing the noodles till crisp. This will take about 3 minutes.
8. Mix in the sauce mixture and cook for a couple of minutes.
9. Mix in carrots and bean sprouts and toss until sprouts become transparent. This will take another 2 minutes.
10. Mix in the tofu mixture and toss to ensure even combining.
11. Serve hot.

3. Easy Lo Mein:

• Lo mein noodles – 8 oz
• Sesame seed oil – 1 tbsp + 1 tsp
• Garlic – 2 cloves, minced
• Cremini mushrooms – 2 cups, sliced
• Red bell pepper – 1, medium, finely sliced
• Carrot – 1, small, cut into thin strips
• Baby spinach – 3 cups
• Low sodium soy sauce – 3 tbsp
• Ground ginger – ½ tsp
• Sriracha – 1 tsp
• Salt – to taste
• White pepper powder – to taste

1. Add soy sauce, ground ginger, 1 tsp sesame oil, and Sriracha to a mixing bowl, mix well, and keep aside.
2. Place a large saucepan filled with water over high flame and boil. Add lo mein noodles and cook according to instructions mentioned in the package. Drain well and keep aside.
3. In a large skillet, heat sesame oil over medium to high heat. Stir in garlic, red bell pepper, mushroom, and carrot and stir-fry for 4 minutes or until veggies turn crispy tender.
4. Mix in spinach and cook until it wilts.
5. Mix in the noodles, white pepper and salt followed by sauce mixture. Toss gently to combine.
6. Serve immediately.

4. Wonton Noodles Soup:

• Thick wonton noodles – 8 oz
• Ground pork – ½ lb
• Scallion – 2 stalks, finely chopped
• Soy sauce – 1 tbsp
• Rice vinegar – 1 tsp
• Cornstarch – 1 tsp + 1 tbsp dissolved in ¼ cup water
• Sesame seed oil – 1 tsp
• Wonton wrappers – ½ lb, covered using a wet towel at the room temperature
• Low sodium chicken broth – 2 quarts
• Bok choy – ½ lb, washed, leaves discarded
• Chili garlic sauce – 2 tsp
• Salt – to taste

1. In a large mixing bowl. Mix ground pork with soy sauce, scallion, 1 tsp cornstarch, sesame seed oil, and rice vinegar.
2. place ½ tsp of this mixture on each of the wonton wrappers, one at a time. Coat the edges with the cornstarch liquid and fold into a triangle. Press the edges to secure the folding and encase filling. Place on a dry plate and keep aside, loosely covered with a plastic wrap. Repeat with all the wrappers.
3. Meanwhile, add broth, reserving 2 cups, to the stockpot and allow to boil. Chill the reserved broth and keep aside.
4. On medium to high heat, add the wrapped wontons to boiling broth. Allow to come to boil. Mix in 1 cup reserved broth and allow to come to boil again. Mix in the rest of the broth and allow to boil.
5. Add noodles and cook until it is 90% cooked. Mix in bok choy and cook until noodles are well cooked.
6. Simmer for a couple of minutes.
7. Transfer to serving bowls and serve hot sprinkled with white pepper powder and garlic sauce.

5. Fried Noodles With Shrimp And Vegetables:

• Chow mein noodles – 5 oz
• Spinach – 3 oz, chopped
• Carrot – 1 big, peeled, cut into fine strips
• Firm tofu – 4 oz, diced
• Shrimp – 12 pieces, shelled, deveined
• Onion – 1, medium sized, finely chopped
• Garlic – 2 cloves, crushed
• Spring onion – 1, sliced
• Ginger – 1 inch, peeled, finely grated
• Soy sauce – 4 tbsp
• Mirin – 3 tbsp
• Honey – 2 tbsp
• Sesame seed oil – 2 tbsp + 2 tbsp
• White pepper – to taste
• Salt – to taste

1. In a large saucepan placed on medium to high heat, boil water. Add noodles and cook until done. Drain thoroughly and soak in cold water. Drain away the cold water and toss with sesame seed oil. Keep aside.
2. In a small mixing bowl, combine mirin with soy sauce, 1 tbsp sesame oil, and honey. Keep aside.
3. Place a skillet on medium to high heat and heat 2 tbsp sesame oil.
4. Add onion and garlic and cook until, onions turn translucent.
5. Mix in shrimp and toss for 3 minutes.
6. Mix in ginger, tofu, and carrot and toss for 3 more minutes.
7. Mix in spinach and spring onion and cook for a couple of minutes.
8. Mix in noodles and toss well.
9. Pour in the sauce mixture and toss to ensure even coating.
10. Sprinkle white pepper and salt, if required and toss well.
11. Remove from heat and transfer to serving platter.
12. Sprinkle white sesame seeds and serve hot.

1. Pesarattu/Moong Dal Dosa:

Ingredients: 

• 2 cups whole green Moong dal
• Half cup of rice
• Salt
• Asafoetida powder
• Chopped Green chillies
• Chopped coriander leaves
• Salt
• Chopped onions
• Oil

1. You need to soak the rice and dal separately for 3 to 4 hours. Some people opt for soaking the rice and daal overnight.
2. When the dal and rice are soaked well, drain the water and grind coarsely. Now mix with onions, coriander, chillies, and salt.
3. The batter should not be too thick.
4. Heat the dosa pan. Splash some water on and pour some batter on it and spread it out.
5. As the edges start rising, pour oil around and on the top.
6. Take it off when cooked.
7. This tastes the best when served with coconut or Andhra ginger chutney.

2. Atta Dosa:

This is one Andhra recipe that is ideal for breakfast. It is nutritious and needs a little time for preparation.

Ingredients: 

• Wheat flour
• Sour buttermilk
• Green chillies
• Carrot
• Cumin seeds
• Ghee
• Salt

How To Make:

1. At first, chop the green chillies.
2. Mix buttermilk with all other ingredients to develop a thick batter.
3. Now, heat a dosa pan. Pour some batter and spread it.
4. Pour oil on the sides and put a lid on the tawa.
5. Put off the heat after a minute or so.
6. You will not need any chutney as the buttermilk leaves a nice flavour.
7. You may add cauliflower and onions for adding to the flavour.

3. Andhra Rava Upma:

Upma is a typical south Indian recipe, and this Rava Upma is eaten in Andhra Pradesh exclusively for breakfast. It is usually served with chutney.

Ingredients: 

• 1 cup Rava/ semolina
• Finely chopped ginger
• Finely chopped onion
• Finely chopped green chillies
• Mustard
• Curry leaves
• Peanuts
• Jeera
• Cashew nuts
• Salt
• Hing
• Chana dal
• Fresh grated coconut
• Oil
• Chopped coriander leaves
• Ghee

How To Make:

1. At first, dry roast the Rava but stop before it turns brown.
2. Heat oil in a deep pan.
3. Add mustard seeds and then mix with cumin seeds. Add cashew nuts, peanuts, hing, green chilies, curry leaves, ginger, chana dal.
4. Add the chopped onion and cook on low heat.
5. Add a few cups of water and salt.
6. As the water begins boiling, add the grated coconut and coriander leaves.
7. Stir- cook the roasted rava.
8. Cook until the water gets soaked by the rava.
9. It should get the consistency of dosa batter.
10. Add some ghee and mix well.
11. Since upma gets solid when it is cold, serve it when it is still warm.

4. Andhra Tomato Dosa:

Andhra cuisine has several types of dosa, and some of them can be ideal both for main meals and breakfast. One such instance is the tomato dosa.

Ingredients: 

• A cup gram flour
• A cup of rice flour
• A cup of basan
• Finely chopped tomatoes
• Ginger
• Chopped green chillies
• Finely chopped onions
• Chopped coriander leaves
• Salt
• Baking powder
• Coconut and cheese (for garnishing)
• Oil

How To Make:

1. You will need to mix all ingredients well and prepare the batter.
2. Mix the batter with some ghee.
3. Heat the tawa and spread like dosa. Fry both sides.
4. Garnish with grated coconut and cheese.
5. You may serve with pudina chutney.

5. Challa Upma:

This is one of the most delicious Andhra breakfast recipes that you can prepare easily.

Ingredients:

• Rice flour
• Buttermilk
• Jeera
• Onions
• Mustard seeds
• Red chillies
• Chenna pappu
• Urad dal
• Salt
• Curry leaves
• Oil

1. Mix the rice flour with yogurt to make the batter. Keep it aside.
2. Heat up a pan on fire and add oil.
3. Then add red chillies, mustard seeds, chenna, urad dal to it.
4. Next, add curry leaves, chillies and chopped onions.
5. Fry the mix for a little time.
6. Then pour in the batter and stir fry.
7. Add the salt as needed. Some people also add turmeric powder.
8. Cook for a while and add water if needed.
9. Serve it hot with coconut chutney.

6. Keema Sandwich:

This is one yummy sandwich that will leave the kids licking their fingers and asking for more.

Ingredients: 

• 250 gram Mutton Keema
• A few potatoes
• Butter
• Bread slices
• Ghee
• Garlic pods
• Ginger
• Salt
• Butter
• Garam masala
• Tomatoes

How To Make:

1. Boil the potatoes and peel off the outer skin. Then smash them well.
2. Fry the keema for 7 minutes or so and add mashed potatoes.
3. Then add the crushed garlic and ginger.
4. Toast the bread slices and apply butter.
5. Between the two slices, put the fried mix and sliced tomatoes. Press the slices to make a sandwich.
6. You may also use sliced capsicums with tomatoes.

7. Andhra Easy Vada:

This is one easy-to-make breakfast dish popular in Andhra kitchens.

Ingredients: 

• Urad Daal
• Ginger
• Moong Daal
• Chopped Green Chillies
• Finely chopped Onion
• Oil
• Salt
• Baking Soda

How To Make:

1. Soak the dals for a few hours or overnight.
2. Use a blender to grind them coarsely.
3. Then add baking powder, green chillies, salt, onion and ginger.
4. Heat oil in a pan and pour the batter and spread it slowly.
5. Dry until it turns golden. Serve with chutney.

8. Andhra Bread Dosa:

This is one dosa that has cotton soft texture and melts quickly in the mouth.

Ingredients: 

• Rice
• Fenugreek seeds
• Buttermilk/curd
• Salt
• Baking soda

How To Make:

1. You will need to soak both fenugreek seeds and rice for several hours.
2. Grind these with buttermilk.
3. Ferment the whole mixture for 6 hours or so.
4. Add some soda and salt to it.
5. Heat the pan and pour some oil in it.
6. Pour the batter and spread it with a ladle, just like how you prepare a dosa. Fry until the downside becomes golden brown. Serve this with groundnut or coconut chutney.

9. Andhra Style Idli:

Idlis are delicious and can be served with various chutneys and dal for breakfast.

Ingredients: 

• Urad dal
• Idli Rava
• Salt

How To Make:

1. Soak both idli rava and urad dal for a few hours separately.
2. Wash the two bowls. Make a paste of urad dal using a grinder.
3. Squeeze water from idli rava and mix it well with the dal paste.
4. Leave for fermentation overnight.
5. Add some salt to it.
6. Pour some ghee on each idli plate mould.
7. Use a pressure cooker to make idlis.
8. Pour a glass of water in the cooker. Put the idli plates in the cooker.
9. Close the lid and put on the flame but do not use the whistle.
10. It should be ready in 10 minutes or so.

11. 10. Andhra Tomato Rice:
12. This is one rice recipe ideal for having heavy breakfasts. If you want to go light on lunch, try this Andhra recipe.
    Ingredients: 
    • A cup of Basmati Rice
    • Onion
    • Tomatoes
    • Potato
    • Green Chillies
    • Bay leaves
    • Fresh Green Peas
    • Cardamom Seeds
    • Cinnamon Powder
    • Curry Leaves
    • Cloves
    • Oil
    • Ginger and Garlic Paste
    • Turmeric powder
    • Salt
    How To Make:
    1. At first, you need to wash the rice and soak for an hour or so.
    2. Then chop the vegetables well.
    3. Heat oil in a pan. Add the spices and cook for a while.
    4. Now, pour in the chopped vegetables.
    5. Cook and stir for a few minutes. The vegetables will turn soft.
    6. Add the soaked rice and add a small amount of water.
    7. Put everything in a pressure cooker. Cook for 10 minutes or so.
    8. Serve the tomato rice hot. It goes well with curd and sambar.
    Try these instant Andhra breakfast recipes at home today. We can promise that, these appetizing culinary delights will be a grand hit!