Pumpkin Lasagna Recipe with Spinach and Meatza

This content originally appeared on Low Carb Yum. Republished with permission.

The first thing that comes to mind when you talk about pumpkin as food is usually pumpkin pie or some other sweet dish. However, I came across a recipe for pumpkin lasagna a couple of weeks ago that I really wanted to try.

Low-carb lasagna noodles are available, but I have started to get away from using wheat products as I believe there are many benefits to eating gluten-free. Therefore, I decided to try a “meatza” layer in the lasagna in place of the noodles where I used the meat part of the Spinach Tomato Meatza Pizza Recipe.

I made a few other changes to the original recipe to suit my taste and lower the carbs. Since there aren’t any actual lasagna noodles in this dish, some may argue that it’s really a casserole versus true lasagna.

However, it looks and tastes like lasagna using a pumpkin sauce rather than the traditional tomato-based sauce. Therefore, I have kept the title of this recipe as a lasagna rather than a casserole.

Pumpkin Lasagna


Pumpkin Lasagna with Spinach

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A low carb lasagna featuring pumpkin, spinach, and meatza noodles. The pasta noodles in this dish have been replaced with pre-baked seasoned ground beef.
Course Main Course
Cuisine American, Italian
Keyword fall, lasagna, pumpkin
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 12 squares
Calories 401kcal


Meatza ingredients:

  • 2 eggs
  • 1/2 cup parmesan cheese grated
  • 2 teaspoons Italian seasonings
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 2 pounds ground beef

Lasagna ingredients:

  • 1-2 tablespoon olive oil
  • 6 cups fresh baby spinach
  • 15 ounces canned pumpkin puree
  • 1 1/2 cups almond milk or half almond milk half heavy cream
  • 2 teaspoons dried rubbed sage
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • dash ground nutmeg
  • 15 ounces whole milk Ricotta cheese
  • 2 cups mozzarella cheese shredded
  • 1 cup parmesan cheese shredded or grated
  • Prepared Meatza


Prepare the meatza:

  • Beat the eggs with the parmesan cheese and all seasonings. Add the ground beef and mix until well combined.
  • Spread mixture out onto a jelly roll pan. Bake for about 15-20 minutes in a 450°F oven.
  • Drain off any grease after removing from the oven. Slice into rectangular pieces to fit into lasagna pan.

Lasagna directions:

  • Heat olive oil in a large pot over medium high heat. Add spinach and stir until spinach is wilted. Remove from heat.
  • Combine pumpkin, almond milk, sage, salt, pepper and nutmeg in bowl.
  • Spread 1/2 cup pumpkin sauce onto bottom of 9×13 baking pan. Top with half of the cut up meatza.
  • Spread 1/2 of the remaining pumpkin sauce on top of the meatza layer then cover with spinach. Top with half of the ricotta, half of the mozzarella, and half of the parmesan cheeses. Repeat layers. Cover with foil.
  • Bake at 375 °F for 30 minutes.
  • Remove foil and bake uncovered for an additional 10 minutes or until cheese is melted and browned.


Baking the meat into thin meatloaf pieces is what holds the lasagna together. The meat should be pressed into a rimmed baking sheet to be as thin as possible.

To prevent over-browning the cheese, cover the casserole pan with foil while baking. Then remove the foil during the last ten minutes of baking to brown the cheese.


Calories: 401kcal | Carbohydrates: 5g | Protein: 27g | Fat: 29g | Saturated Fat: 13g | Cholesterol: 122mg | Sodium: 850mg | Potassium: 441mg | Fiber: 1g | Vitamin A: 7350IU | Vitamin C: 5.7mg | Calcium: 400mg

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Pumpkin Lasagna With Spinach and Meatza Recipe

Source: diabetesdaily.com

On-the-Go Snacking: Strategies for Work Days, Road Trips, and Keeping Carbs at Bay

This content originally appeared on diaTribe. Republished with permission.

By Catherine Newman

Catherine shares her favorite low-carb, high-protein snacks that you can buy at a convenience store, make at home, or keep in your pantry

If you’re reducing the carbs you eat, then you already understand why snacks are so uniquely challenging. Because, for so many of us, snacking has always been about the chips and the muffins, the cookies and crackers and donuts. Or at least, it used to be. But we’re changing our ways so that a sudden pang of hunger doesn’t mean we end up crashing just when we need our energy and stable blood sugar the most. High-protein, low-carb snacks. It’s got a holy grail kind of feeling to it, I know. But we’re on it.

Our advice here is divided into three components, all of them focused on savory snacks that have less than 10 grams of carbohydrates per serving. Click to jump to a section:

  • How to snack on the road and/or from a convenience store, because stopping to refill your tank doesn’t mean you can’t get a reasonable bite to eat.
  • Our recommendations for snacks to stock up on – plan-ahead stuff you can buy at the store or order online and tuck into your desk drawer, briefcase, or glove compartment for daily, occasional, or emergency snacking situations.
  • Our own Zucchini Chip recipe for at-home cravings. You didn’t know you needed a zucchini chip recipe? Ah! You were wrong.
  • More recipes for make-at-home snacks.
  • For airport/airplane snacking after the pandemic, please see Adam Brown’s article.

We typically recommend whole foods versus processed foods, but we’re not doing that here. Or not exclusively, because many packaged snacks have been processed. But don’t let the perfect be the enemy of the good. Just do your best to get some nutrients into your body, and to minimize your carb load. You’ll feel so much better – we’re almost sure of it.

On-the-Road Snacking

Ideally, if we’ve got to be in the car for a while, we would all plan ahead and pack up deviled eggs and cut-up veggies. But so often we don’t, and we’re pulling into the snackmart hungry and scanning the aisles for our best bets. Plus, with many of us trying to minimize time in grocery stores during COVID-19, here are three parts of the store to focus on:

  1. Snacks

    Image source: Catherine Newman

    The refrigerated case. Specifically, the cheese sticks and discs, and the shrink-wrapped hardboiled eggs—all high-protein, no-carb options. You might think you don’t want a shrink-wrapped hardboiled egg, but I’m here to tell you that if you keep salt and a bottle of hot sauce in your car, it’s really a pretty good snack.

  2. Snacks

    Image source: Catherine Newman

    The jerky/sausage aisle or endcap. Is jerky an ideal food? Well, not exactly – I mean, it’s processed and salty, and the meat might strike you as sketchy. But also? It tends to be very high in protein and very low in carbs, making it a very good choice in a pinch. Read the ingredients to make sure there’s no (or barely any) added sugar. This photo is from a run-of-the-mill middle-of-nowhere gas station, and it shows three of my favorite processed meat items: Duke’s Shorty Sausages (these come in a bunch of flavors, and offer 7 grams of protein and less than 1 gram of carbs per serving), Tillamook Zero Sugar Beef Jerky (14 grams of protein and 0 grams of carbs per serving), and Vermont Smoke & Cure meat sticks (these also come in many flavors, and have 8 grams of protein and 2 grams of carbs per 1-ounce stick).

  3. The place where the nuts and seeds are, which might be kind of spread out around the candy. Look for products with no added sugar: sunflower seeds in and out of the shell, peanuts, smokehouse almonds, and pumpkin seeds are all good options. These tend to be high in protein and relatively low in carbs, plus they give you the crunchy-salty-filling trifecta you might be looking for in a snack.

If you’re thirsty, grab a bottle of water, unsweetened iced tea, or unsweetened flavored seltzer from the fridge!

Plan-Ahead Snacking

Once you’re planning ahead, snacking gets a lot easier, and you might already have plenty of good, snackable, packable food at home: nuts and seeds; cheese sticks; cut-up veggies and dip; cottage cheese; hard-boiled eggs; avocados; pickles, olives, and the like. Invest in some reusable small containers, and consider prepackaging what you’ll need for the week.

But I also like to have more grab-and-go style snacks on hand, with a few especially delicious items in the mix so that I don’t succumb to the temptation of the vending machine Cheez-Its. These are all low-carb, some are high-protein, and most of them are fairly expensive. I try to think about these a little differently to offset my concern about the cost: unlike most junk food, these are actually made from whole, high-quality ingredients. In other words, they’re more like food than like snacks, which makes them worth investing in (at least for me). All of these snacks have the added advantage of being gluten free.

Trader Joe’s Norwegian Crispbread


Image source: Catherine Newman

These have answered my cracker-lover’s prayer. They seem a little. . . seedy at first. A little excessively wholesome. But the more I eat these, the more I love them: they’re nutty-tasting and crunchy, and one cracker slathered with mustard and piled with cheese makes a pretty perfect mid-afternoon meal (my daughter spreads hers with peanut butter).

Per serving: 4 grams protein; 3 grams fiber; 6 grams carbs

$4.29 per (7.55-ounce) package at Trader Joe’s



Image source: Catherine Newman

We’re pretty much crazy about all the single-ingredient cheese crisps out there (can you guess the single ingredient?) but these are our current favorite. They are SO CHEESY! They’re like the part that leaks out of a grilled cheese sandwich and crisps on the grill. And we can’t keep them in the house, whatever flavor we get, because everybody loves them so much. Other brands we like include Moon Cheese and Just the Cheese.

Per serving: 6 grams protein; 0 grams fiber; 1 gram carbs

$15 for 12 (.63-ounce) packages on Amazon

Epic Pork Rinds


Image source: Catherine Newman

I grew up seeing pork rinds in the bodegas of my childhood, but I’d never tried them until recently. And they’re really good—or at least these are. They’re like popcorn, but if popcorn were meat flavored and crunchier than anything you had ever bitten into in your life. Not crumbly-crunchy, but hard-crunchy, which is strange and nice. They’re also very filling. We like the Pink Himalayan + Sea Salt flavor, which have a happy two ingredients: antibiotic-free pork and salt. (Or three ingredients, if you count the two types of salt.)

Per serving: 11 grams protein; 0 grams fiber; 0 grams carbs

$4-4.50 per (2.5-ounce) bag at Whole Foods or epicprovisions.com

Flock Chicken Chips


Image source: Catherine Newman

These are basically the pork rinds of the chicken world. If you’re a person who volunteers to carve a roast chicken so that you can pull off its crispy skin and stuff it into your mouth before anyone else even knows it existed, then this is the snack for you. The chicken flavor is shockingly fresh and good. Be warned, though, that these are almost eerily filling. They come in different flavors, but we’ve only tried the original ones.

Per serving: 14 grams protein; 0 grams fiber; 0 grams carbs

$24 for 8 (1-ounce) bags from flockfoods.com

Roasted Seaweed Snacks


Image source: Catherine Newman

These are those papery little sheets of seaweed that are a little fishy, a little salty, and strangely satisfying, if you like seaweed. Seaweed has lots of micronutrients (it’s especially rich in minerals) but it doesn’t have a lot of protein, so these won’t satisfy actual hunger. But if you’re just feeling a little snacky, seaweed snacks can really hit the spot. Our favorite flavors include the Seasnax lime flavor and the gimMe Organic sesame or teriyaki.

Per serving: 1 gram protein, 0 grams fiber; 1 gram carbs

Around $1 to $2 per (.35 ounce) package at many stores and online

And! The recipe.

Zucchini Chips

Image source: Catherine Newman

Nobody ever says this about zucchini, but bigger is actually better here, since these are like Shrinky Dinks in the oven. You can season them however you like once they’re baked: a sprinkle of curry powder, a shake of cheese powder, a dash of smoked paprika. But we love them plain, too. There’s something about the shrinking process that concentrates all of their sweetness. Maybe you didn’t even know that zucchini had any sweetness to begin with! Now you will.

View the recipe.

More make-at-home snack recipes:

About Catherine

Catherine loves to write about food and feeding people. In addition to her recipe and parenting blog Ben & Birdy (which has about 15,000 weekly readers), she edits the ChopChop series of mission-driven cooking magazines. This kids’ cooking magazine won the James Beard Publication of the Year award in 2013 – the first non-profit ever to win it – and a Parents’ Choice Gold Award. Her book “How to Be A Person” was published in 2020. She also helped develop Sprout, a WIC version of the magazine for families enrolled in the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), as well as Seasoned, their senior version. They distribute over a million magazines annually, through paid subscriptions, doctor’s offices, schools, and hospitals. Their mission started with obesity as its explicit focus – and has shifted, over the years, to a more holistic one, with health, happiness, and real food at its core. That’s the same vibe Catherine brings to the diaTribe column.

[Photo Credit: Catherine Newman]

Source: diabetesdaily.com

Review: Splenda Diabetes Care Shakes

Splenda brand has launched Splenda Diabetes Care Shakes, the first-ever no added sugar shake specifically made to help manage blood sugar and support the needs of people living with diabetes. These shakes are a delicious option for people looking for a healthy snack and/or meal replacement that is good for both their body and blood sugar.

I noticed the launch announced on Instagram and knew I had to give these shakes a try. While it says “diabetes care,” these shakes are suitable for anyone looking for a nutritious snack or meal replacement. I received Splenda Diabetes Care Shakes at no charge and all opinions are my own.

Who Are They?

Based outside of Indianapolis, Indiana, Heartland Food Products Group, owner of Splenda, produces low-calorie sweetener products, creamers, beverage concentrates, coffee and nutritional drinks that are all healthy without sacrificing flavor. Most known for their yellow packet low-calorie sweetener, Splenda has sold 100 million packets since they started out in 1992.

What Is It Made Out of?

Splenda Diabetes Care Shakes come in 3 flavors–milk chocolate, French vanilla and strawberry banana. They each contain 16 grams of high-quality, slow-digesting protein and healthy fats, helping to keep your blood sugar in range. The net carbohydrate content is 9 grams per serving. They are sweetened with allulose and sucralose, which are both also low-calorie. They are high in fiber, which will help keep you fuller longer. The shakes are also soy-free and gluten-free and suitable for those who are lactose intolerant.

How Do They Taste?

I wasn’t sure what to expect since I am not usually a fan of packaged shakes. I expected them to be thick and chalky but it was quite the opposite and actually very creamy. Each shake had a perfect consistency with just the right amount of sweetness. They didn’t taste artificial at all and had no aftertaste. I was pleasantly surprised and found the shakes to be the perfect size for a quick snack or breakfast on the go.

Where Can I Purchase It and How Much Does It Cost?

Splenda Diabetes Care shakes are 8-fluid ounce shakes that are available in both a 6-pack or-24 pack and retail around $9.99. Currently, you can purchase the shakes in Walmart, Amazon and on their website. You can also check here to see if any other grocery stores sell by you.


I highly recommend Splenda Diabetes Care shakes if you are looking for a nutritious snack and/or meal replacement. We are all so busy; it is nice to be able to grab this shake on the go and know it is a healthy choice and won’t spike my blood sugars. Oftentimes I find myself grabbing something out of convenience but it snowballs into hours of trying to get my blood sugars back in range. These shakes also boast plenty of vitamins and minerals that I otherwise wouldn’t get. I will definitely be getting these shakes again and highly recommend them.

Source: diabetesdaily.com

Healthy, Low-Carb Flaxseed Hamburger Buns

This content originally appeared on ForGoodMeasure. Republished with permission.

The obvious low-carb bun option is a crispy bed of iceberg lettuce. I’ll admit it has merit —  refreshing, crunchy & guilt-free. But sometimes you want something more — more substantial, more bread-like. Nutrient-rich, high-fiber ground flaxseed ensures this recipe’s low-carb footprint, while apple cider vinegar combines with baking soda to lend these buns the airy lift we expect from a yeast bread. A great base layer for Apple Turkey BurgersSalmon Cakes or for a lighter, vegetarian option, try a Zucchini Latke.


Healthy, Low-Carb Flaxseed Hamburger Buns

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When a bed of iceberg lettuce as a replacement to a high-carb bun isn't satisfying, this is a great option.
Course Snack
Cuisine American
Keyword bread, bun
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6 buns
Calories 233kcal


  • oven


  • 1 cup flax meal
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon caraway seeds
  • 1/8 teaspoon black pepper
  • 3 tablespoons butter
  • 3 eggs beaten
  • 2 tablespoons apple cider vinegar
  • 1/2 tablespoon maple syrup
  • 1 teaspoon sesame seeds


  • Preheat oven to 400 degrees.
  • Line a rimmed baking sheet with parchment.
  • Mix flax meal, baking soda, salt, caraway seeds & pepper in a large mixing bowl, set aside.
  • In a separate bowl, melt butter.
  • Add eggs, apple cider vinegar & maple syrup, whisking until well combined.
  • Add egg mixture to flax mixture, stirring until well combined.
  • Let rest for 10 minutes.
  • Scoop ¼ cup portions of mixture onto the prepared baking sheet, press to flatten slightly.
  • Top with sesame seeds
  • Bake for 20 minutes, until golden.


  • Naturally low-carb & gluten-free
  • Net carbs: 2g


Calories: 233kcal | Carbohydrates: 9g | Protein: 8g | Fat: 19g | Cholesterol: 97mg | Sodium: 467mg | Fiber: 7g | Sugar: 2g

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Healthy, Low-Carb Flaxseed Hamburger Buns Recipe

Source: diabetesdaily.com

Top 20 Healthy and Affordable Walmart Food Finds

Walmart, America’s most popular retail chain, has been increasing its options of healthy foods, with plenty of plant-based, vegan, paleo, gluten-free, and keto-friendly options at affordable prices. They also have a private-label organic line, Great Value Organic, which offers quality tasting organic products that are more affordable than its brand name competitors.

Here is a list of healthy and affordable Walmart finds that not only taste great but won’t break the bank.

1. Walmart’s Great Value Organic Frozen Fruit Line

I love fresh fruit but I don’t eat it quick enough and usually wind up having to throw most out. With Walmart’s own line of frozen fruit, I can buy affordable frozen fruit in bulk. Fruit is a great source of fiber and antioxidants and I love adding them to a protein smoothie or mixing into my favorite Greek yogurt.  You can’t go wrong with the $8.47  price tag for 32 ounces, especially because none will go to waste.

2. Great Value Pesto Spirals

These tasty frozen pesto spirals made from zucchini and carrot noodles are only 5 grams of carbs per ¾ cup serving and low-calorie too. They can be used as a simple side dish or turned into a restaurant-quality cuisine. Try adding grilled chicken or shrimp, and your favorite sauce! They are only $2.98 per a 12-ounce package and the options are unlimited!

3. CauliPower Baked Chicken Tenders

This is one of my favorite finds because it is something that my whole family can enjoy. These baked chicken fingers are gluten-free, coated in cauliflower and only 10 grams net carbs per serving (about two chicken fingers). My kids love it as is and I like to get creative with it and turn it into salads and entrees with healthy spices and sauce. It is affordable to feed the whole family with a price of $5.98 for a 16 oz package.

4. Jimmy Dean’s Delights Broccoli and Cheese Egg’wich

This high-protein, low-carb breakfast option is made with egg frittata flavored with broccoli as the “wich” with chicken sausage and cheese layered in between. This great on-the-go meal is packed with 14 grams of protein and only 8 grams of carb, making this a perfect, low-carb choice to start your day.

5. Pb2 Peanut Butter Powder

This is an item I was reluctant to try for quite some time. Once I tried it, I wish I had sooner since there are so many ways to use this product. You can either mix with water or almond milk to use like peanut butter (I enjoy it with a few Bake Believe chocolate chips) or simply add the powder to any desserts or shakes for an added punch of peanut butter flavor. With only 5 grams of carb, 45 calories and 1.5 grams of fat per serving, this is definitely an item worth considering. It costs $8.47 for a 16-ounce jar and will last you for quite some time.

6. Deebee’s Organics Superfruit Freezie

This product is such a great find. I first became familiar with these ice pops at a friend’s house and all the children devoured them. The mom specifically purchases these because they are free from the top 8 allergens, including peanuts, tree nuts, milk, egg, fish and shellfish, soy and wheat, making this a safe choice for her 7-year-old daughter who has multiple allergies. They have no artificial flavors, colors or preservatives and come in at only 7 grams of sugar per ice pop, making this the perfect treat when your kid is already operating on a sugar high. Each box comes with three delicious flavors–Strawberry Lemon, Mango Orange and Blueberry Pomegranate and costs 3.98 for 10 bars making it an affordable dessert when having guests.

7. Bake Believe Keto-Friendly Chocolate Chips

I reviewed this product last year and have been buying it ever since. Unlike their competitors, their price is affordable and it tastes great too. This is still a best-kept secret so make sure to scoop these up if your store has them in stock. With only 60 calories, 4.5 grams of fat and 1 gram net carb per serving you can indulge without worrying about your nutrition goals or your blood sugar. Bake Believe chocolate chips cost just a fraction of the other brands, with a price tag of only $3.98 for a 9-ounce bag, making this one of my favorites on this list!

8. Badia Organic Chia, Flax and Hemp Seeds

This variety of seeds is a great plant-based source of omega-3 fatty acids, proteins, and minerals such as magnesium, zinc and iron. They come in a handy container that you can put right into your fridge or freezer to give it the longest shelf life. The chia seeds are extremely affordable at $19.44 for an enormous 5.5 lb container that will last you a long time and won’t spoil.

9. Great Value Coconut and Almond Flour

I love baking my own low-carb alternatives to some of my favorite desserts but it is very expensive to do so. In a regular retail grocery store, almond flour can cost around $10 dollars for a 1-lb bag. For two pounds, Great Value’s organic coconut and almond flour are considerably less than my normal go-to brands with a price of $4.98 for coconut and $12.98 for almond flour.

10. Whisps Cheese Crisps

This gluten-free and keto-friendly snack comes in individual portions, perfect for back to school, for both you and your children. With only 1 gram carb, 110 calories and 6 grams of protein, this is a great choice that will not spike your blood sugars. At Walmart this product costs $3.47, the lowest of anywhere I’ve ever purchased. I will be sure to pick some up on my next visit!

11. Kale

For just $1, you can get a 1-lb bag of frozen kale — plenty of health benefits and the cooking options are limitless. This one is a no brainer to add to your shopping cart.

12. Great Value Deluxe Mixed Nuts

As with many other items, Great Value boasts some of the lowest prices for nuts that I’ve ever seen. This one is a particular favorite of mine; make sure to get the lightly-salted version. A large container weighing 15.25 ounces will only cost you $7.98! Store the nuts in the fridge for longest shelf life.

13. Great Value Oils

The selection of oils at Walmart is impressive and there is no doubt you’ll find what you are looking for. I prefer to use avocado oil for my grilling due to its ability to withstand high heat. And I use a lot of coconut oil when I’m baking. Both of these oils cost less than in my local grocery store, with coconut oil costing $4.62 for 14 ounces and avocado oil $ 7.47 for a 25.5-ounce bottle.

14. Fairlife Chocolate Milk

With 50% less sugar than regular chocolate milk and 9 essential nutrients, Fairlife chocolate milk is what I give my kids to make sure they are getting a healthy source of vitamins and minerals. It is also packed with protein coming in at 13 grams per cup. I personally use Fairlife to treat my low blood sugar. It has just enough sugar to raise my sugar and some fat and protein to keep it stable. It also happens to be delicious! At Walmart, you can find Fairlife for $3.18 for 52 fluid ounces.

15. Good Food Made Simple Egg White Patties

I think my mouth dropped to the floor when I found this gem. These patties are already cooked and can become a part of your favorite breakfast sandwich or wrap, or eaten on their own, with some bacon and avocado on the side!  This is an easy and protein-packed food to put on your shopping list and only costs $3.98 for 6 patties!

16. CauliPOWER Margherita Pizza

It can be difficult to find a store-bought, plant-based pizza option without it costing a small fortune. These delicious cauliflower-based, gluten-free pizzas have 30% less sugar than other leading pizza brands and only cost $6.48 for a personal pie.

17. LaCroix Sparkling Water

LaCroix sparkling water is a delicious alternative to high-sugar soda and a nice change of pace from plain water. With no calories, sugar or sodium, you can feel good about keeping this stocked in your fridge. LaCroix comes in an assortment of flavors and can also be great as a mixer with your favorite adult beverage. And you can’t beat the price of $11.99 for 24 cans.

18. Oscar Meyer P3 Chicken, Monterey, and Cashews Portable Protein Pack

This is an incredible option for those who are carb-conscious and looking to get in some protein, too. Each individually-sized pack comes with seasoned rotisserie chicken, cashew pieces and Monterey Jack cheese. It contains 12 grams of protein, making it very macro-friendly. If your children like it, this is a great and affordable option to bring to school at just $1.50 each.

19. Great Value Pasta Sauce

This sauce has a full serving of veggies and contains only 9 grams net of carb in each ½ cup serving. There are also other options, like Marinara sauce, that are even lower in carbohydrate and equally as delicious! This sauce is also gluten-free and contains no saturated or trans fat. It’s taste rivals that of its brand name competitors but its price of just $0.88 cents cannot be beaten!

20. Green Giant Riced Vegetables Cauliflower Risotto Medley

Green Giant used to just mean soggy string beans or corn niblets in a can. Now you have an assortment of vegetables turned into “rice” with a fraction of the calories and carbs. The Cauliflower Risotto Medley tastes rich and creamy but only has 20 calories and 4 grams carb per serving. This is a favorite of mine and is very affordable coming in at just $2.48 for a 10-oz bag.

Walmart is a one-stop-shop for many of us and saves us from running a ton of errands. Now, with Walmart offering all of these delicious and affordable options, we can save time and money while also looking after our own and our family’s health!

Have you found any delicious, healthy and affordable foods at Walmart? Share and comment below!

Source: diabetesdaily.com

Low-Carb Chicken Crust Pizza

This content originally appeared here. Republished with permission.

By Annie Lampella

Pizza night is back on the dinner menu with this protein-packed, gluten-free chicken crust pizza. Made from ground chicken, this pizza crust is low carb and filled with protein to help stabilize your blood sugar. Chicken pizza crust doesn’t contain any nut flours making it an ideal recipe for those with nut allergies or sensitive to nut-based flours.

A special blend of cheeses and an egg help hold the ground chicken together forming a sturdy pizza crust you can pick up with one hand. Top with your favorite pizza toppings and this dinner will be ready in less than 30 minutes. The best part – it’s a kid favorite!

keto chicken crust pizza


Keto Chicken Crust Pizza

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An almost zero carb pizza crust that is made without nut flours. This delicious keto chicken pizza crust is loaded with protein and healthy fats. It’s an easy keto pizza recipe the whole family will love!
Course Main Course, Snack
Cuisine Italian
Keyword pizza
Cook Time 30 minutes
Total Time 30 minutes
Servings 4 servings
Calories 226kcal


  • 1 pound ground chicken
  • 1 egg
  • 1/2 cup mozzarella cheese
  • 1/4 cup parmesan cheese
  • 1 teaspoon salt
  • 1 teaspoon italian seasoning optional
  • 1/2 teaspoon garlic powder optional


  • Preheat oven to 450 degrees.
  • Combine all ingredients in a medium bowl and mix until combined. Form chicken mixture into a ball.
  • Place a piece of parchment paper on a baking tray, pizza pan or pizza stone. Press chicken mixture out onto the parchment paper to form a pizza crust shape that is about 1/2 inch thick.
  • Bake in a 450 degree oven for 15 minutes.
  • Add your favorite pizza toppings. Broil on high to melt the cheese on the toppings until bubbly.


Calories: 226kcal | Carbohydrates: 0.8g | Protein: 28.4g | Fat: 16.8g

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Low-Carb Chicken Crust Pizza Recipe

Source: diabetesdaily.com

Best Blood-Sugar Friendly Foods for Camping

The summer is still going strong (don’t try to tell me that fall is coming!) and for many of us, that means camping! This year, amid the COVID-19 pandemic, more people than usual are choosing outdoor recreational activities, like camping, in lieu of amusement parks or resort getaways.

Planning ahead about which foods to bring along for your meals and snacks on your camping adventure can go a long way in setting you up for success when it comes to blood sugar management. Choosing high-protein, low glycemic-index meals that are wholesome, delicious, and temperature-stable is key to helping maintain your energy levels as well as keeping your blood sugar steady and in your target range.

After recently getting back from my own 4-day camping experience, I thought I would share some of my favorite food staples to bring along.

  1. Low-Carb Wraps: Whether making a quesadilla over the campfire or using it to wrap up any sandwich or burger ingredients, having some lower-carb wraps on hand is a must for me. My favorites are the Tumaro’s Many of them range from about 3 g to 6 g net carbohydrates per wrap.
  2. Cheese Snacks: There are many satisfying and shelf-stable cheese snack options nowadays. They make for a great snack, are packed with protein, and are very low in carbohydrates. My favorites are Moon Cheese or the Whisps.
  3. Nuts: I love bringing along a large jar of mixed nuts. It makes for a great snack, especially when you’re being active. The protein and fat content help replenish energy levels and keep your blood glucose steady as you hike.
  4. Sunflower Seeds: Similar to nuts, sunflower seeds offer a considerable amount of calories to keep you going, while having minimal effects on blood sugar levels. These tend to have an addictive factor for me though, and I have to watch my portions!
  5. Packaged Meals: There aren’t many ready-to-eat meals that I’ve personally come across that taste good and are carb-conscious. This is why I have to give another shoutout to Sugar Summit Backcountry for their line of camping-specific products that include items like trail mix, cereal, and even full meals – and even offer several vegan and gluten-free options!
  6. Beef Jerky: I love beef jerky, because it’s full of protein, temperature-stable and delicious, but sometimes it can be hard to find one that is low in carb count. Make sure to look for ones that do not have sugar added, always check the nutrition label and ingredients list, so you’re not surprised by a blood sugar spike.
  7. Eggs: Did you know that if you get fresh eggs from a farm (or your own chickens!) before they are washed and processed, you actually don’t need to refrigerate them? I highly recommend taking advantage of this. The possibilities are endless, from various breakfast options to eggs salad wraps or sandwiches, etc.
  8. Canned Chicken or Tuna: Whether you prefer chicken salad or tuna (or both!), having some canned sources of protein are a great idea. Combine with some celery, pickles, salt, pepper, and mayo, and you have incorporate the delicious salad over some greens or in a wrap.
  9. Peanut Butter: Whether you’re dipping baby carrots or celery sticks into it, or just having a spoonful or two, PB is a great product that is shelf-stable, filling, and delicious. Almond or sunflower butter are also great alternatives, too!
  10. Pre-cooked Bacon: What good are eggs without the bacon?! Look for shelf-stable, pre-cooked bacon that does not need to be refrigerated prior to opening. Consider a cast-iron pan over the fire for heating it up.

Once you have your shelf-stable proteins covered, time to add some veggies, and tie it all together with some exciting flavors. I like to bring cucumbers, radishes, and celery, as these tend to do well, even when not refrigerated. Then, I select a couple of bold flavors to bring along, such as a sriracha mayo, or a ranch dressing to pair them with. You can also chop veggies into your low carb wrap, alongside your protein of choice and add mayo, mustard, or dressing for a quick and satisfying meal.

Finally, pickles are my wild-card choice. I love having a large jar of pickles with me, whether to include in my chicken or tuna salad, or just to snack on. The pickle juice is also an excellent source of electrolytes!

Planning my meals and snacks to be not only satiating and tasty, but also blood sugar-friendly always helps me have the best time. The focus is off my diabetes management and I can be more free to enjoy the experience, whether I’m hiking or sitting around the campfire.

What are your go-tos when you venture outdoors for a few days? Please share your thoughts in the comments – we love hearing from our readers!

Source: diabetesdaily.com

Low-Carb Zucchini Latkes

This content originally appeared on ForGoodMeasure. Republished with permission.

What exactly is a latke? Deeply rooted in history, latkes first appeared in the Middle Ages made of Italian ricotta, evolved when the potato was introduced to Eastern Europe, and now we find them crafted of nearly any vegetable coupled with eggs and a binder, most often flour or breadcrumbs. They differ from fritters and croquettes, as they are not breaded & deep-fried, but dare I admit, none of this matters when it comes to their crispy, savory taste. This recipe uses parmesan to hold everything together, bright herbs for added flavor, and abundant zucchini to keep the carb-count minimal. Best served straight from the pan with a tangy side of Romesco.

zucchini latkes


Low-Carb Zucchini Latkes

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This recipe uses parmesan to hold the ingredients together, bright herbs for added flavor, and abundant zucchini to keep the carb-count minimal.
Course Main Course
Cuisine Italian
Keyword latke, zucchini
Prep Time 15 minutes
Cook Time 20 minutes
Waiting Time 30 minutes
Total Time 1 hour 5 minutes
Servings 8 latkes
Calories 84kcal


  • 4 cups zucchini grated
  • 1 teaspoon salt
  • 2 eggs
  • 1/2 cup Parmigiano Reggiano grated
  • 1/4 cup parsley chopped
  • 1 tablespoon marjoram chopped
  • 2 teaspoons garlic minced
  • 1/4 teaspoon black pepper
  • 2 tablespoons olive oil


  • Place grated zucchini in a medium bowl, toss with salt, and rest for 30 minutes.
  • Add remaining ingredients, mix well.
  • Heat olive oil in a medium skillet over medium-high heat.
  • Add ¼ cup of mixture to skillet, pressing down slightly to flatten to ½ inch.
  • Repeat with remaining mixture.
  • Fry until golden brown, about 5 minutes.
  • Flip and cook until the second side is golden, about 5 additional minutes.
  • Serve warm.


Naturally low-carb & gluten-free.


Calories: 84kcal | Carbohydrates: 3g | Protein: 4g | Fat: 6g | Cholesterol: 45mg | Potassium: 413mg | Fiber: 1g | Sugar: 2g

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Low-Carb Zucchini Latkes Recipe

Source: diabetesdaily.com

Sinigang Na Hipon – Filipino Soup

This content originally appeared on Low Carb Yum. Republished with permission.

Imagine fresh, delicious shrimp in a broth that is savory, sweet, and sour all at once. No wonder it’s such a popular dish.

Traditional sinigang is served over a bed of white rice. For this recipe, I wanted to create a low carb version without the rice.

The soup is incredible all on its own. And it’s so easy to make! Everything comes together in one pot, and you simply add the ingredients and boil until they’re ready.

What Is Sinigang Soup?

Sinigang soup is a type of Filipino soup that is sour and savory. Sinigang (pronounced ‘see-Nee-Gangh’) is typically made with either pork (usually ribs), beef, chicken, shrimp, or fish.

Na Hipon, which means shrimp, is just one version of the Filipino soup.

Most sinigang soups feature a tamarind broth to achieve the characteristic flavor.

sinigang na hipon


Sinigang Na Hipon Shrimp Filipino Soup

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This easy shrimp soup recipe is low-carb, gluten-free, and delicious! It features whole shrimp in a tamarind broth.
Course Soup
Cuisine Filipino
Keyword Shrimp
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8 people
Calories 160kcal


  • 2 pounds large shrimp shells tails, heads intact
  • 1 piece green tomato quartered
  • 3 pieces ripe tomatoes quartered
  • 1/2 cup yellow onion quartered
  • 1 piece daikon radish sliced
  • 5 ounces green beans bite sized cuts
  • 3.5 ounces okra small
  • 14 ounces spinach fresh
  • 3 pieces green chili peppers
  • 1 tablespoon fish sauce or to taste
  • 1 packet tamarind soup mix 40 Grams
  • 2 to 3 cups water


  • Properly wash shrimps with cold running water. Pat dry. Opt to season with salt.
  • In a casserole or deep large pan, add ¼ cup water, tomatoes and onions. Sauté until onions are translucent. Add the remaining water and bring to a boil.
  • Once water has boiled, slowly add okra, radish, green beans and sprinkle tamarind soup mix. Continue to boil for 5 to 7 minutes or until vegetables start to soften.
  • Add the shrimps to the boiling broth, make sure they are all submerged in broth. Cover and boil for 5 to 8 minutes or until each shrimp turned golden orange in color. Do not overcook shrimps. Turn off heat and add spinach. Cover. Allow spinach to wilt before serving.


  • 2 to 3 cups water – Usually, rice washing is used instead of water.
  • Properly wash shrimps with cold running water. Pat dry. Opt to season with salt. – Some would season shrimps with salt, I don’t.
  • Once water has boiled, slowly add Okra, radish, green beans and continue to boil for 5 to 7 minutes. Add the shrimp, make sure they are all submerged in broth. Cover and boil for 5 to 8 minutes or until each shrimp turned golden orange in color. – Some heads of shrimps are black – they are cooked but the hepatopancreas differs in color when raw and cooked due to their diet (based on what I read).
  • I used an 11-inch deep pan and had to transfer the vegetables to another container while batch boiling the shrimps to make sure they are cooked properly.
  • Filipinos love to pair sinigang with lots of white rice.
  • Fish sauce (to taste) – Only added 1 tablespoon.
  • There is a small amount of sugar in the soup mix, but the amount of carbs in a serving shouldn’t be enough to impact. A tamarind paste and additional seasonings can be used instead.


Calories: 160kcal | Carbohydrates: 10g | Protein: 26g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 286mg | Sodium: 1925mg | Potassium: 590mg | Fiber: 5g | Sugar: 3g | Vitamin A: 4962IU | Vitamin C: 37mg | Calcium: 248mg | Iron: 4mg

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Sinigang Na Hipon – Filipino Soup Recipe

Source: diabetesdaily.com

Peanut Butter Granola

This content originally appeared on ForGoodMeasure. Republished with permission.

I really enjoy peanut butter and I really adore history. That said, I like to think of Peanut Butter Granola as the perfect blend of my two passions. While traditional versions tend to be carb-laden & overly-sweetened, my recipe is a protein power-house relying on raw peanuts and creamy peanut butter to deliver crunch and flavor. If you ask me, it’s the perfect snack while reading up on granola’s origin & history, which I might add, dates back to the 1800s.

peanut butter granola


Peanut Butter Granola

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This recipe is a protein power-house relying on raw peanuts and creamy peanut butter to deliver crunch and flavor.
Course Snack
Cuisine American
Keyword Peanut Butter
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 12 1/2 cups
Calories 388kcal


  • 1 ½ cups unsalted almonds
  • 1 ½ cups unsalted peanuts
  • 1 cup unsweetened shredded coconut
  • ¼ cup flax seeds
  • ¼ cup vanilla protein powder
  • ½ cup peanut butter
  • ¼ cup salted butter
  • 2 tablespoons water
  • 1 tablespoon honey
  • 2 teaspoons vanilla


  • Preheat oven to 325 degrees.
  • Line a rimmed baking sheet with parchment.
  • Rough chop almonds & peanuts either with a chef’s knife or processor. With the latter, be sure to use the pulse function, ensuring texture not dust.
  • Mix almonds, peanuts, and remaining dry ingredients in a large bowl.
  • Set aside.
  • In a small saucepan on medium-heat, melt peanut butter and butter, stirring often.
  • Remove from heat.
  • Add water, honey and vanilla to melted butter mixture, stirring to combine.
  • Pour melted butter mixture over dry ingredients, mixing thoroughly.
  • Spread on prepared baking sheet, pushing down firmly.
  • Bake for 20 minutes or until light brown with crispy edges.
  • Cool for one hour before storing in an airtight container.


Net carbs: 8g

Naturally low-carb & gluten-free


Calories: 388kcal | Carbohydrates: 14g | Protein: 14g | Fat: 33g | Cholesterol: 14mg | Sodium: 44mg | Fiber: 6g | Sugar: 5g

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

Peanut Butter Granola Recipe

Source: diabetesdaily.com

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