Four Low-carb Soul Food Recipes to Enjoy

It’s National Soul Food Month, and we’re excited to celebrate this one! There’s a subtle distinction between southern cooking and soul food that can be hard to put a finger on. While often fried, it doesn’t have to be heavy with fat. It’s more about big flavors cooked very inexpensively.

While okra and collard greens are soul food staples, they are low-carb dishes to begin with. Today, we’re sharing four recipes that are traditionally high in carbohydrates that have been lightened up. They still have their wonderful signature flavors, but they’ll be gentler on your blood sugar.

Keto Chicken and Waffles


We would say that everyone loves chicken and waffles. But, people with blood sugar concerns aren’t always fans. The carb-heavy coating on the chicken, the waffles themselves and the sugary syrup simply aren’t compatible with a low-carb diet. That’s where this recipe comes in. It has everything from the chicken coating to the waffles right to the syrup on top! Everyone in the family can enjoy this recipe for chicken and waffles! A serving has 508 calories, seven grams of carbs and 2.6 grams of fiber. Get the recipe.

Low-carb Gumbo


Here’s what’s really crazy about this gumbo. It’s not just low-carb; it’s also easy to make! Often gumbo has a million steps and ingredients. This stew takes about a half-hour! With shrimp and andouille sausage, you get the flavors of gumbo, and it’s wonderful! It might not be as thick as a normal gumbo, but as normal gumbo can have almost 50 grams of carbs in a serving, that’s a trade we’re willing to take. Adding some cauliflower rice to this stew can give it more body. As the recipe is written, a serving has 252 calories, six grams of carbs and two grams of fiber. Get the recipe.

Southern Shrimp and “Grits”


Cauliflower really is a key player in this recipe. Grits have 31 grams of carbs in a cup. By putting cooked cauliflower rice into a food processor, you can make it the consistency of grits. Then, you dress it up with butter, garlic and cheddar, and you have a low-carb substitute that will hit the spot! It’s a great way to enjoy the flavors you love without consuming all the carbs. A serving has 383 calories, nine grams of carbs and three grams of fiber. Get the recipe.

Cauliflower Dirty Rice


You have to decide if this is a main course or a side dish. Loaded with ground sausage and turkey and “trinity,” we would call it a main course. It’s so easy to put together. It’s even easier if you live somewhere in the U.S. where trinity — celery, bell pepper and onion — is sold in a precut mix. Cajun spices and red pepper flakes bring heat and extra flavor to this already flavorful meal! This is an excellent dinner for a busy night. A serving has 353 calories, 11 grams of carbs and three grams of fiber. Get the recipe.

We hope you enjoy these delicious recipes soon. Fantastic soul food is always worth celebrating!

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