Just the words “low carb” can sound disgusting to many people. Carbs are a beloved food group. From breadsticks to pizza to pasta, who doesn’t love carbohydrates? There is evidence, however, that a low carb diet can be beneficial to a lot of people. Eating fewer carbs can help you lose weight and feel healthier and more energized. Here are ten low carb foods that taste good and are good for you.
1. Avocados
Avocados are a popular and delicious fruit. They are high in healthy fats, fiber, and potassium.
2. Berries
Although some fruits are surprisingly high in carbohydrates, berries are a great low carb snack. Strawberries, in particular, are very low carb and high nutrient food. They have lots of vitamin C, manganese, and antioxidants.
3. Cheese
Cheese is great both on its own as a low carb snack and cooked with other foods. It can be incorporated into many different meals, from salads to meats. Cheese is high in calcium and other nutrients.
4. Dark, leafy greens
Like fruits, some vegetables are high in carbs. However, leafy greens generally don’t fall into this category. Kale is a great staple for many health-conscious individuals, including those on a low carb diet. It has tons of fiber, vitamin C, vitamin K, and carotene antioxidants.
5. Meat
Meat is basically the ultimate low carb food. Beef, lamb, chicken, pork, and turkey all have zero carbohydrates. As an added bonus, they are all high in protein, iron, and other vitamins and nutrients.
6. Fish
In addition to meat, fish is also very low in carbohydrates. Salmon is very popular with health-conscious people. It has a lot of omega-3 fatty acids, which are good for your heart. Trout is also high in these nutrients. Sardines, although not everyone’s favorite food, contains almost every nutrient that humans need to survive. Haddock, herring, tuna, cod, and other fish are also low carb foods.
7. Eggs
Eggs are one of the healthiest foods on the planet. They are good for your brain, eyes, and other organs. Eggs are a perfect low carb snack or breakfast.
8. Nuts and Seeds
Nuts and seeds are very popular on low carb diets. They have a lot of healthy fats, fiber, protein, and other nutrients. Nuts make a great low carb snack, and both nuts and seeds can be added to salads and other recipes. In addition, flours made from nuts and seeds are a great way to make low carb foods like bread and baked goods.
9. Yogurt
Yogurt is another delicious dairy product that is low carb. Full fat yogurt has only five percent carbohydrates. It has lots of beneficial probiotic bacteria due to its active cultures. Greek yogurt is also a great low carb snack as just four percent of the food are carbs. It is high in protein.
10. Butter
Is butter a carb? Thankfully, the answer is no. Butter has no carbs in it at all. Although eating tons of butter isn’t the healthiest choice, anyone on a low carb diet does not need to worry about using butter to cook or flavor their food. Grass-fed butter is higher in nutrients than regular butter.
Looking for a low carb diet?
What Counts as Low-Carb? (And What Doesn’t)
A low-carb diet generally means keeping daily carbohydrate intake under 100 to 150 grams, with most low-carb plans landing between 50 and 100 grams. Strict ketogenic plans go further, aiming for 20 to 50 grams per day.
What you might not realize is that ‘low-carb’ is not the same as ‘no-carb.’ Most low-carb plans encourage:
- Plenty of non-starchy vegetables (leafy greens, broccoli, peppers, zucchini)
- Berries and other low-glycemic fruits in moderation
- Quality protein sources at every meal
- Healthy fats from olive oil, avocado, nuts, and fatty fish
What gets cut: refined grains, sugary snacks, sweetened drinks, most baked goods, and starchy fillers like white rice and white potatoes. The goal is steadier blood sugar and better appetite control, not deprivation.
Best Low-Carb Vegetables (and How to Use Them)
Vegetables are the foundation of a sustainable low-carb plan. The best options give you fiber, vitamins, and volume for very few carbs.
- Leafy greens (spinach, kale, arugula, romaine): Roughly 1 to 2 grams of carbs per cup. Use as a salad base, blend into smoothies, or sauté with garlic.
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage): 3 to 5 grams net carbs per cup. Roast, steam, or shred into slaws.
- Zucchini and summer squash: 3 grams net carbs per cup. Spiralize for noodles, slice for grilling, or layer into a low-carb lasagna.
- Bell peppers, mushrooms, asparagus, green beans: 3 to 5 grams per serving. Versatile across breakfast scrambles, dinner sides, and stir-fries.
Aim for at least three cups of low-carb vegetables per day. The fiber supports digestion and the bulk keeps you full without spiking blood sugar.
Low-Carb Snacks That Satisfy
The right snack keeps you steady between meals without derailing your carb count. Some of the best options:
- Hard-boiled eggs: Less than 1 gram of carbs and 6 grams of protein each.
- A handful of raw almonds or walnuts: Healthy fats, fiber, and steady energy.
- Cheese sticks or a small portion of full-fat cheese: Zero carbs and high satiety.
- Celery with almond butter: Crunchy, satisfying, and around 5 to 7 grams of carbs.
- Olives: Salty, savory, and low-carb friendly.
- Greek yogurt (full-fat, unsweetened): 6 to 8 grams of carbs per cup with high protein.
- Avocado with sea salt and lime: Heart-healthy fats and fiber.
Skip the ‘low-carb’ protein bars and packaged snacks that contain sugar alcohols and seed oils. Whole foods serve you better.
A Sample Low-Carb Day
Here is what a balanced low-carb day might look like, landing between 50 and 80 grams of net carbs:
- Breakfast: Two eggs scrambled in butter, half an avocado, sautéed spinach, and a small handful of berries
- Mid-morning snack: A handful of walnuts and a square of dark chocolate
- Lunch: Grilled chicken over a large salad with mixed greens, cherry tomatoes, cucumber, olives, feta, and olive oil dressing
- Afternoon snack: Celery with almond butter
- Dinner: Pan-seared salmon, roasted broccoli with garlic, and a small portion of cauliflower rice
- Evening: Herbal tea
Plenty of water through the day, mindful pace at meals, and your body settles into a steady, sustainable rhythm.
Making Low-Carb Eating Effortless With Z.E.N. Foods
The biggest reason low-carb plans fail is the cooking burden. Three vegetable-rich, protein-forward meals per day from scratch takes time most schedules do not have.
At Z.E.N. Foods, our chef-prepared, nutritionist-designed meal plans include thoughtful low-carb options built on grass-fed proteins, fresh vegetables, and healthy fats. Fresh, wholesome meals delivered right to your doorstep across Los Angeles, Orange County, Ventura, and San Diego take the planning and cooking off your day. Our Z.E.N. consultants can build a personalized plan that fits your wellness journey. Call 310-205-9368 to learn more.
Quick Answers: Low-Carb Eating Questions
How many carbs should I eat per day to lose weight?
Most people see steady weight loss between 50 and 100 grams of net carbs per day, paired with adequate protein and plenty of vegetables. Stricter approaches under 50 grams (ketogenic) work for some but are harder to sustain long-term.
Are bananas low-carb?
No. A medium banana contains about 27 grams of carbs and 14 grams of natural sugar. They are nutritious for most people but do not fit a low-carb plan. Berries (especially raspberries and blackberries) are the better fruit choice on low-carb days.
Can I eat pasta on a low-carb diet?
Traditional pasta runs about 40 grams of carbs per cup, which is most of a strict low-carb day in one bowl. Better swaps include zucchini noodles, spaghetti squash, shirataki noodles, or chickpea-based pasta in small portions.
Is fruit allowed on a low-carb diet?
Berries are the most low-carb friendly fruit, with raspberries and blackberries running about 6 to 7 grams of net carbs per cup. Avoid bananas, grapes, mangos, and dried fruit on stricter plans. A small green apple or half a pear fits most flexible low-carb approaches.
How long does it take to see results on a low-carb diet?
Most people notice steadier energy and reduced cravings within the first one to two weeks. Visible changes in body composition typically follow over four to eight weeks of consistent eating, especially when paired with regular movement. The first three days can include mild fatigue or headaches as your body adjusts to running on fewer carbs.
Can vegetarians follow a low-carb diet?
Yes, though it requires more planning. A vegetarian low-carb plan leans on eggs, full-fat dairy, nuts, seeds, tofu, tempeh, and a wide range of low-carb vegetables. Vegans face a tougher challenge, since most plant-based protein sources (legumes, grains) carry meaningful carb loads.
Trying to find a diet plan that tastes good and is easy to stick too? Z.E.N. Foods delivers delicious, healthy foods right to your door. With personalized meals that meet your individual needs, it really is zero effort nutrition. Call (310) 205-9368 or visit them online to order or for more information.
