7 Low-Carb Dinner Recipes For A Healthy Heart

Maintaining a healthy heart is a key step to overall wellness. A low-carb diet is a great way to keep your heart healthy. It also helps manage weight, keep blood sugar levels under control, and reduce the risk of developing cardiovascular disease. Nutrient-dense food usually consists of low carbohydrates, lean protein, healthy fats, and vitamins and minerals.

In this post, we will provide you with seven delicious low-carb dinner recipes that are heart-friendly. Heart-healthy meals don’t have to be boring.

1. Grilled Salmon with Avocado Salsa

Salmon is known for its heart-healthy benefits as it’s a rich source of omega-3 fatty acids. This essential fatty acid is known to reduce inflammation and lower blood pressure. This nutritious, low-carb grilled salmon recipe becomes delicious when paired with avocado salsa.

Ingredients:

For Salmon:

• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 teaspoon paprika
• 4 salmon fillets

For Avocado Salsa:

• 2 avocados
• ¼ red onion
• Juice of 1 lime
• 1 tablespoon olive oil
• 1 ½ teaspoons salt
• Chopped cilantro (optional)

Instructions:

1. Marinade Preparation: Mix olive oil, salt, pepper, and paprika in a large bowl, coat the salmon fillets with the marinade and refrigerate for at least 30 minutes.
2. Grill the Salmon: Preheat the grill to high heat. Grill salmon fillets for 2 minutes on each side and check if the fish is cooked.
3. Avocado Salsa Prep: Take diced avocados, finely chopped red onion, lime juice, olive oil, and salt in a separate bowl. Toss lightly to mix the ingredients.
4. Serve: Layer avocado salsa over fillets. Garnish with chopped cilantro and serve.

Omega-2 fatty acids are very important to keep the heart healthy. These fatty acids help reduce triglyceride levels, control blood pressure, and prevent arterial plaque formation. Avocados are rich in healthy monounsaturated fats, fibre, vitamins, and minerals. This low-carb fish dinner is a powerhouse of nutrition.

2. Chicken Zucchini Noodles with Pesto

Chicken zucchini noodles with pesto is a delicious low-carb alternative to traditional pasta. Being low in carbohydrates helps control blood sugar levels, unlike traditional noodles.

Ingredients:

• 1 pound chicken breast
• 4 medium-large zucchini
• 2 cups fresh basil leaves
• ¼ cup toasted pine nuts
• ¼ cup grated Parmesan cheese
• ¼ cup plus 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 large garlic clove
• ¾ teaspoon salt
• ½ teaspoon ground pepper
• 1 cup cherry tomatoes (optional)

Instructions:

Prepare Zucchini Noodles: Using a spiralizer, cut the zucchini into long, thin strands. Place the zucchini noodles in a colander or large strainer bowl, toss with 1⁄4 teaspoon salt, and leave it aside for 15-30 minutes. Gently squeeze and remove excess liquid.

1. Pesto Prep: Take basil leaves, pine nuts, Parmesan cheese, ¼ cup olive oil, lemon juice, garlic, ¼ teaspoon salt, and ground pepper in a food processor and process until smooth.
2. Cook the Chicken: Heat 1 tablespoon olive oil in a skillet over medium-high heat. Season chicken pieces with 1⁄4 teaspoon salt and cook for about 5 minutes. Keep stirring in between until it’s cooked. Transfer the chicken with 3 tablespoons of pesto to a large bowl and stir well.
3. Cook the Zucchini Noodles: Heat the remaining 1 tablespoon olive oil, add zucchini noodles, and start tossing gently for 2-3 minutes. Now add cherry tomatoes and cook for 1 more minute.
4. Serve: Transfer the zucchini noodles and chicken to a bowl. Add the remaining pesto to it and toss gently to coat evenly. You may garnish with parmesan cheese before serving.

This dish is low in carbohydrates and rich in protein and healthy fats. Zucchini noodles are also called zoodles. This low-carb substitute will make your dinner lighter and easier to digest. Chicken is a good source of lean protein, and pesto has heart-healthy fats from olive oil and pine nuts. Together, these two create a perfect heart-healthy dinner.

Also, read: Top 10 Heart-Healthy Cookware Essentials for Every Kitchen

3. Cauliflower Rice Stir-Fry

Cauliflower rice stir-fry is a delicious and healthy low-carb dish that can be a great alternative to traditional rice dishes.

Ingredients:

• 1 cauliflower
• 2 tablespoons olive oil
• 2 cloves minced garlic
• 1” piece of grated ginger
• 1 cup mixed vegetables (e.g., bell peppers, green beans, carrots)
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• ¼ cup cashews (optional)
• 2 green onions
• 1 tablespoon sesame seeds (optional)

Instructions:

1. Cauliflower Rice Prep: Remove leaves and stem from cauliflower. Cut into florets and process in a food processor until it looks like rice. You can also choose to skip this step and purchase premade cauliflower rice.
2. Cook Vegetables: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat and add mixed vegetables. Stir fry it for 5-7 minutes until it looks tender but is still a little crisp. Turn off the stove and set aside the vegetables.
3. Cook Cauliflower Rice: Add remaining olive oil to this skillet and add minced garlic and grated ginger. Saute for about 1 minute and add cauliflower rice to it. Stir fry for about 5 minutes until it begins to soften.
4. Combine Ingredients: Add cooked vegetables to the skillet. Add the soy sauce and sesame oil to it and stir well. Cook for another 2-3 minutes.
5. Add Toppings and Serve: Optional. Add cashews, top with chopped green onions and sesame seeds before serving.

This low-carb stir-fry is an excellent substitute for traditional rice. It’s high in fibre, which supports digestion and keeps you full for longer. Mixed vegetables bring a range of vitamins and minerals, while garlic and ginger bring anti-inflammatory benefits.

4. Stuffed Bell Peppers with Ground Turkey

Stuffed bell peppers with ground turkey are heart-healthy and filling. This delicious recipe contains lean ground turkey, fresh vegetables, and spices, all stuffed into bell peppers for a nutritious meal.

Ingredients:

• 4 large bell peppers
• 1 pound ground turkey
• 1 medium onion
• 2 cloves garlic
• 1 cup diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon oregano
• Salt and pepper to taste
• 1 cup shredded mozzarella or cheddar cheese (optional)

Instructions:

1. Prepare Peppers: Preheat the oven to 375°F or 190°C. Cut the bell peppers in half and empty the insides. Place the peppers in a baking dish, cut side up.
2. Cook Filling: Heat a tablespoon of olive oil over medium heat in a large skillet and add the diced onions and garlic. Saute until fragrant and translucent, add the ground turkey, and cook until it turns brown.
3. Add Vegetables and Spices: Stir diced tomatoes, cumin, paprika, oregano, salt, and pepper for an additional 5 minutes.
4. Stuff the Peppers: Fill the bell peppers with ground turkey mixture and top with shredded cheese.
5. Bake: Pour some water into a baking dish. Cover with foil and bake for 30 minutes and 10 more minutes without the foil. The peppers must be tender, and the cheese must have melted.
6. Serve: Turn off the oven and set aside to cool for a few minutes before serving. You can pair them with a side salad to complete your meal.

Ground turkey recipe consists of lean protein and can help build and repair muscles. Bell peppers are a rich source of vitamins A and C, supporting immune health and vision. This recipe is delicious and nutrient-dense at the same time.

5. Spinach and Feta Stuffed Chicken Breast

Spinach and feta stuffed chicken breasts are another delicious, nutritious, low-carb dinner meal. This combination of chicken, spinach, and feta cheese is a must-try for a satisfying and healthy meal.

Ingredients:

• 4 boneless, skinless chicken breasts (about 6 ounces each)
• 1 tablespoon olive oil
• 1 cup baby spinach, chopped
• 2 ounces feta cheese, crumbled (about 1/2 cup)
• 2 cloves garlic, minced
• Salt and pepper to taste
• Toothpicks

Instructions:

1. Prepare Filling: Preheat your oven to 375°F 190°C. Heat 1 tablespoon of olive oil over medium heat in a large skillet. Add minced garlic and cook for about 1 minute. Add chopped spinach and cook for about 2-3 minutes. Please turn off the heat and mix the crumbled feta cheese into it. Set it aside to cool slightly.
2. Prepare Chicken: Cut a horizontal slit in each chicken breast to create a pocket.
3. Stuff the Chicken: Stuff spinach and feta mixture into pockets of chicken breasts. Use toothpicks to secure the openings.
4. Season and Cook: Season the chicken breasts with salt and pepper. Add some olive oil if needed and heat it over medium-high heat. Add chicken breasts and cook each side for 4-5 minutes until they turn golden brown.
5. Bake: Bake breasts in the oven for 20-25 minutes or until the chicken is cooked.
6. Serve: Remove toothpicks before serving. You can serve it with steamed vegetables or a fresh salad.

This low-carb chicken recipe is rich in lean protein and calcium. Chicken breasts are a great source for quality protein and have essential amino acids. Spinach is rich in vitamins A, C, and K. Feta cheese is a good source of calcium.

6. Baked Cod with Lemon and Herbs

Baked cod with lemon and herbs is an easy-to-make, low-carb light meal.

Ingredients:

• 4 cod fillets, about ¾” thick
• Kosher salt
• Freshly ground black pepper
• 4 tablespoons olive oil
• 2 medium lemons
• 4 cloves garlic
• 4 sprigs fresh rosemary, thyme, or a combination
• ¼ cup chopped fresh tender herbs, such as parsley, basil, or dill

Instructions:

1. Preheat and Prepare: Preheat your oven to 400°F or 200°C and season cods with salt and pepper.
2. Prepare Baking Dish: Coat a baking dish evenly with 2 tablespoons of olive oil.
3. Layer Ingredients: Slice 1 ½ lemons and remove any seeds. Arrange these slices in the dish. Add thinly sliced garlic and fresh herb sprigs all over the lemons.
4. Bake Cod: Place cod fillets on lemon and drizzle with the remaining 2 tablespoons of olive oil. Bake for 15 to 20 minutes.
5. Serve: Turn off the oven and sprinkle fresh, chopped herbs over fish. Squeeze remaining lemon half and serve cod fillets in bowls. Include cooked lemon slices and broth from the dish.

7. Eggplant Lasagna

Eggplant lasagna is low-carb, heart-healthy and satisfying for those looking for nutritious dinner recipes.

Ingredients:

• 2 large eggplants, ¾” thick sliced
• 3 ½ tablespoons extra virgin olive oil
• 1 ½ teaspoons kosher salt
• ½ teaspoon black pepper
• 16 ounces or 450g sliced mushrooms
• 3 cloves garlic
• ½ teaspoon dried oregano
• 24 ounces or 650g can marinara-style pasta sauce
• 15 ounce or 400g container part-skim ricotta cheese
• 10 ounces or 300g chopped spinach
• ½ cup grated Parmesan cheese
• 1 large egg
• 1 cup shredded part-skim mozzarella cheese
• 2 tablespoons chopped fresh basil, thyme, or parsley

Instructions:

1. Preheat and Roast Eggplant: Preheat the oven to 400°F or 200°C. Lightly coat two rimmed baking sheets with nonstick spray and arrange eggplant slices on the baking sheets. Brush both sides with 2 ½ tablespoons of olive oil and season with ½ teaspoon kosher salt and ¼ teaspoon black pepper. Roast for 25 minutes, flipping once until it turns tender and golden. Reduce oven temperature to 350°F or 175°C.
2. Prepare Mushroom Sauce: Heat the remaining ½ tablespoon olive oil in a large skillet over medium heat. Add sliced mushrooms and saute for about 7 minutes. Add minced garlic, remaining 1⁄2 teaspoon kosher salt, and dried oregano, and cook for 2 more minutes. Turn off the heat and add marinara sauce.
3. Prepare Ricotta Mixture: Take ricotta cheese in a large bowl, ¼ cup Parmesan cheese, egg, remaining ¼ teaspoon black pepper, and spinach and mix until.
4. Assemble Lasagna: Spread half of the sauce in a 9×13” baking dish. Place half of the roasted eggplant slices over it. Spread the ricotta mixture over the eggplant and top with the remaining eggplant slices before finishing with the remaining sauce. Sprinkle shredded mozzarella cheese and remaining ¼ cup Parmesan cheese over the top.
5. Bake: It lasts 25 to 30 minutes until the cheese melts. Turn off the oven and garnish with chopped fresh herbs.
6. Serve: Set lasagna aside for 5 to 10 minutes before serving.

This low-carb lasagna is rich in fibre and nutrients from eggplant and spinach. It’s suitable for those on low-carb or keto diets. It’s an excellent alternative to traditional pasta-based lasagna.

Conclusion

Healthy, low-carb dinners featuring bell pepper, onion stuffed chicken breast, baked cod with lemon and herbs, and eggplant lasagna are equal parts heart-healthy and delicious. These dishes provide a combination of lean proteins, healthy fats, and extremely nutritious ingredients such as spinach, herbs, and olive oil and support cardiovascular health. Keeping blood sugar stable by cutting down carbohydrate intake and focusing on only healthy ingredients aids in staying healthy and fit.

You can tailor these recipes to your liking by experimenting with replacing ingredients and adjusting the flavour. Start cooking and enjoy the journey to a healthier lifestyle!