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Greek Yogurt
Benefits: Greek yogurt is high in protein.
Carbs per serving: 6 grams per container
Try it in... Savory Greek Yogurt Parfait
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Cottage Cheese
Benefits: A cup of cottage cheese has 25 grams of protein.
Carbs per serving: 4 grams per 1/2 cup
Try it in... Cottage Cheese Veggie Dip
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Eggs
Benefits: Eggs are high in protein with limitless options for cooking.
Carbs per serving: 0.6 grams per egg
Try them in... Spinach, Mushroom & Feta Crustless Quiche
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The Iron You
Gruyère Cheese
Benefits: Gruyère is extremely low in carbs and calories with 8 grams of protein.
Carbs per serving: 0.1 gram per ounce
Try it in... 5-Napkin Meatballs with Rosemary Aioli
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Salmon
Benefits: Salmon has heart-healthy omega-3s.
Carbs per serving: 0
Try it in... Pan-Seared Salmon with Warm Winter Slaw
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Cauliflower
Benefits: Cauliflower can be used as a replacement for rice, bread, and potatoes.
Carbs per serving: 5 grams per cup
Try it in... Pizza Bites
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Mushrooms
Benefits: Mushrooms are heart-healthy and may help lower cholesterol.
Carbs per serving: 3 grams per cup
Try them in... Seared Pork Chops with Shiitake Mushrooms
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Ambitious Kitchen
Zucchini
Benefits: Zucchini is a great substitute for pasta when cut or spiralized into "zoodles."
Carbs per serving: 3.5 grams per cup
Try it in... Low-Carb Zucchini Lasagna with Spicy Turkey Meat Sauce
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Lexi's Clean Kitchen
Spaghetti Squash
Benefits: Spaghetti squash contributes to healthy vision and eye health.
Carbs per serving: 7 grams per cup
Try it in... Spaghetti Squash Pad Thai
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Low Carb Yum
Eggplant
Benefits: Eggplant is a great source of fiber, copper, and vitamin B.
Carbs per serving: 5 grams per cup
Try it in... Crock-Pot Ground Beef Eggplant Casserole
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Poblano Peppers
Benefits: Poblanos are iron-rich, high in vitamin A, and low in calories.
Carbs per serving: 3 grams per cup
Try them in... Roasted Poblanos Stuffed with Pulled Pork Chili Verde
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Phyllo Dough
Benefits: Phyllo dough is lower in carbohydrates than other doughs.
Carbs per serving: 15 grams per ounce
Try it in... Vegetarian Portobello Wellingtons
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All Day I Dream About Food
Chia Seeds
Benefits: Chia seeds are extremely high in fiber.
Carbs per serving: 12 grams per ounce
Try them in... Rosemary Parmesan Chia Seed Crackers
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Making Thyme for Health
Amaranth
Benefits: Amaranth contains fewer carbs than other grains.
Carbs per serving: 23 grams per 1/2 cup
Try it in... Mexican Ranchero Amaranth Stew
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Margaret's Dish
Tempeh
Benefits: Tempeh has fewer carbs than other grain substitutes.
Carbs per serving: 16 grams per cup
Try it in... Tempeh "Bread" Kitchen Sink Sandwich
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PaleOMG
Almond Flour
Benefits: Almond flour has more protein and fewer carbs than grain-based flours.
Carbs per serving: 6 grams per 1/4 cup
Try it in... Chocolate Waffles
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Creme de la Crumb
Walnuts
Benefits: Walnuts are a good source of healthy fat.
Carbs per serving: 4 grams per ounce
Try them in... Apple Cranberry Walnut Salad
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The Food Charlatan
Pinto Beans
Benefits: The carbohydrate numbers are lower than those of other beans.
Carbs per serving: 18 grams per 1/2 cup
Try them in... Traditional Tejano Pinto Beans
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Minimalist Baker
Tofu
Benefits: Tofu is gluten-free and low in calories.
Carbs per serving: 2.3 grams per 1/2 cup
Try it in... Baked Peanut Tofu & Cauliflower Rice Stir-Fry
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Sweet Potato
Benefits: A sweet potato has 10 grams fewer carbs than a white potato.
Carbs per serving: 27 grams per cup
Try it in... Southwestern Baked Sweet Potatoes
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