What is a Low Carb Gluten Free Diet?
A low carb gluten free diet focuses on reducing carbs — significantly refined ones like bread, pasta, and sugary treats — while avoiding gluten. Gluten is a protein, can get in wheat, barley, and rye. It might cause digestive problems and other health issues. For people suffering from celiac disease or gluten sensitivity.
This diet encourages you to eat whole, natural foods low in carbs and gluten-free. Like fresh veggies, lean meats, fish, eggs, nuts, and nutritious fats like avocado and olive oil.
For a well-rounded diet, it’s important to understand the nutritional value of mixed vegetables and how they contribute to overall health
Why follow this diet?
Gluten can help prevent inflammation and improve digestion, especially if you’re sensitive to it. Meanwhile, lowering carbs can help balance blood sugar levels and support weight management. Both strategies give you the best of both worlds — a healthier gut, more energy, and a way to feel your best without feeling deprived!
What To Eat On A Low Carb Gluten Free Diet
Planning is key to sticking with any diet. Without a plan, it’s easy to grab unhealthy, carb-heavy foods that slow your progress. For prople with gluten sensitivity or celiac disease, it’s even more important to know which low-carb foods are safe to eat to avoid discomfort.
Start by identifying your low-carb options. The number of carbs you can eat may vary depending on your specific plan. A low-carb diet generally falls below 130 grams of carbs daily, but stricter plans like keto or Atkins may limit you to 20-50 grams per day.
Here’s a quick guide to naturally low-carb foods:
✅ Meat, Poultry, Fish, and Shellfish
✅ Eggs
✅ Nuts and Seeds
✅ Cheese
✅ Non-starchy vegetables (such as leafy greens, broccoli, and zucchini)
✅ Low-sugar fruits (such as berries and lemons)
What to Avoid:
Grains (even whole grains) are high in carbs. For instance, 1/2 cup of brown rice has 25 grams of carbs—way over the limit for stricter low-carb diets.
If your plan allows more carbs, you can enjoy small portions of grains, like 1/2 cup of oatmeal (14 grams of carbs), but moderation is key!
In short, know your carb limit. Plan your meals, and stick to naturally low-carb whole foods for better success!
Low Carb Gluten Free Diet Recipes: Day 1 Plan
Here’s a simple, delicious, easy-to-follow, low-carb, gluten-free meal plan for your day! These recipes are packed with healthy fats, protein, and flavors to keep you full and satisfied without gluten or excess carbs. Let’s dive in!
🍳 Meal 1: Egg, Sausage, and Broccoli Breakfast Casserole
Start your morning with this hearty breakfast casserole with protein, veggies, and cheesy goodness. It’s perfect for meal prep, too!
What You’ll Need:
- 1 lb (453 g) breakfast sausage
- 6 cloves minced garlic
- 12 large eggs
- ½ cup heavy cream
- 2 cups shredded Cheddar cheese
- 2 tbsp chopped fresh parsley
- ¼ tsp sea salt
- ¼ tsp black pepper
- 3 cups broccoli florets
Nutrition (Per Serving):
- Calories: 281
- Fats: 23 g
- Protein: 17 g
- Carbs: 1 g
Why You’ll Love It:
It is creamy, savory, and full of flavor. Anyone can exchange the sausage for bacon, or add more veggies if you like! It makes nine servings, so you can easily save leftovers.
🥥 Meal 2: Coconut Macadamia Bars
Craving a snack? These coconut macadamia bars are perfect for a quick, low-carb treat. They’re sweetened naturally and packed with healthy fats to keep you energized.
What You’ll Need:
- 60 g macadamia nuts (roughly chopped)
- ½ cup (125 g) almond butter
- ¼ cup (54.5 g) coconut oil
- 6 tbsp unsweetened shredded coconut
- 20 drops liquid Stevia (or adjust to taste)
Nutrition (Per Bar):
- Calories: 327
- Fats: 33 g
- Protein: 5 g
- Carbs: 7 g
Why You’ll Love It:
These rich, nutty bars and coconut are perfect for a sweet fix without breaking your diet! It makes 6 bars, so you’ll have snacks for the week.
🍗 Meal 3: Pan-Roasted Chicken with Cabbage
This one-pan chicken and cabbage dish is a simple dinner idea bursting with flavor thanks to homemade taco seasoning.
What You’ll Need:
- 1 shredded cabbage
- 2 tbsp sea salt
- 1 tbsp olive oil
- 1 whole chicken (about 4.4 lbs or 2 kg)
- 3 tbsp taco seasoning
Homemade Taco Seasoning:
- 1 tbsp chili powder
- 1 tbsp sea salt
- 1 tbsp smoked paprika
- 1 tbsp cumin
- 1 tbsp onion powder
- 1 tbsp garlic powder
- 1 tbsp dried oregano
- ½ tbsp black pepper
Nutrition (Per Serving):
- Calories: 629
- Fats: 24 g
- Protein: 89 g
- Carbs: 7 g
Why You’ll Love It:
The juicy roasted chicken, tender cabbage, and bold taco seasoning make for a cozy. This recipe makes six servings — plenty for the whole family!
🍣 Meal 4: Sushi Sandwiches
These quick and easy sushi sandwiches are a fresh, light option for lunch or dinner. They’re gluten-free and filled with healthy ingredients.
What You’ll Need:
- 1 packet cooked brown sticky rice (or cauliflower rice for lower carbs)
- 2 nori sheets (8-inch size)
- ¼ cup low-fat cream cheese
- 2 tbsp thinly sliced green onions
- 2 oz (56 g) thinly sliced smoked salmon
- ½ cup thinly sliced cucumber
- ½ cup matchstick-cut carrots
Nutrition (Per Serving):
- Calories: 246
- Fats: 8 g
- Protein: 11 g
- Carbs: 34 g
Why You’ll Love It:
These sushi sandwiches are very easy to make and can be customizable in various ways. Swap the salmon over shrimp or add avocado for extra creaminess. This recipe makes two servings.
Day 1 Nutrition Summary:
- Total Calories: 1,483
- Total Fats: 88 g
- Total Protein: 122 g
- Total Carbs: 49 g
💡 Quick Tips to Stay on Track:
- Meal Prep: Double the recipes and store leftovers for the next day.
- Snacking: Stick to low-carb snacks like boiled eggs, nuts, or Cheese if you get hungry between meals.
- Hydration: Drink plenty of water and add electrolytes for a low-carb diet.
Day 2 Plan:
Meal 1: Cheesy Berry Chocolate Smoothie (Breakfast Treat 🍫🍓)
Start your morning with this creamy, indulgent smoothie that feels like dessert in a glass—but is keto-friendly!
Ingredients:
- 1/4 cup full-fat cream cheese
- 1/4 cup heavy whipping cream
- 40 g raspberries (fresh or frozen)
- 1 tbsp unsweetened cacao powder
- 1/2 cup water
- 3 drops of Stevia (adjust to taste)
Nutritional Info:
- Calories: 512
- Fats: 53.6 g
- Protein: 6.9 g
- Carbs: 6.8 g
Why You’ll Love It:
This smoothie is rich, creamy, and packed with healthy fats to keep you full for hours. The tanginess of the raspberries and the chocolate makes it feel like a decadent treat!
Meal 2: Ham and Cheese Quiche (Easy, Cheesy Lunch 🧀)
A quick and easy crustless quiche that’s perfect for meal prep. Enjoy it fresh from the oven. Or can reheat it for a fast, satisfying lunch.
Ingredients (Makes four servings):
- 113 g shredded sharp Cheddar cheese
- 3 large eggs
- 1/2 cup heavy cream
- 113 g cubed ham
- 1/4 cup diced yellow onion
- 1 cup broccoli florets
- 1/2 tbsp butter
Nutritional Info (Per Serving):
- Calories: 319
- Fats: 26 g
- Protein: 17 g
- Carbs: 5 g
Why You’ll Love It:
It is cheesy, tasty, and loaded with flavor. It’s a fantastic way to sneak in some veggies. At the same time staying within your carb limit. Plus, it’s versatile—swap out the ham for bacon or sausage if you prefer!
Pro Tip: Meal prep it in advance, and you’ve got breakfast or lunch sorted for a few days.
Meal 3: Steak Salad with Blue Cheese Dressing (Dinner)
Dinner is a restaurant-worthy steak salad that’s both fresh and filling, topped with a creamy blue cheese dressing that you’ll want to put on everything!
For the Steak Salad:
- 900 g skirt steak (or your favorite cut)
- 2 Romaine hearts, chopped
- 1 red onion, thinly sliced
- 2 avocados, halved and sliced
- 1 cup cherry tomatoes, halved
- 3 tbsp olive oil
- Sea salt and pepper to taste
For the Blue Cheese Dressing:
- 3/4 cup mayonnaise
- 1/4 cup sour cream
- 1 tsp Worcestershire sauce
- 2 tbsp lemon juice
- 1 tbsp white vinegar
- 2 tbsp chopped chives
- 1 tbsp heavy cream
- 113 g crumbled blue Cheese
Nutritional Info (Per Serving, Makes 6 Servings):
- Calories: 696
- Fats: 50 g
- Protein: 46 g
- Carbs: 15 g
Why You’ll Love It:
This steak salad ensures proper protein, fats, and fresh veggies. The blue cheese dressing is healthy and flavorful. Highly complementing the juicy steak and creamy avocado.
Total Intake for the Day:
- Calories: 1527
- Fats: 129.6 g
- Protein: 69.9 g
- Carbs: 26.8 g
Is A Low Carb Gluten Free Diet Safe?
Anyone who has celiac disease, gluten sensitivity, or any other allergy related to gluten, then following a gluten-free diet is generally safe for you. It can be a real game-changer for those who need to avoid this protein. But let’s be honest — no diet is perfect or without its challenges, including keto and gluten-free diets.
While cutting out gluten can help ease symptoms for many people, it has downsides. Research shows that avoiding gluten may lead to unexpected issues, like weight gain and nutritional deficiencies (especially in B vitamins, iron, and essential minerals), which can be expensive to maintain. Plus, there’s a risk of conditions like high cholesterol, high blood sugar levels, and heart disease. If you’re not careful about what you eat.
Learn more about this approach by visiting our dedicated page on hormone balancing strategies.
Conclusion: Low Carb Gluten Free Diet
Adopting a low-carb, gluten-free diet is a great way to improve overall health, whether you want to lose weight, manage blood sugar, or improve digestion. Unprocessed foods and avoiding gluten and high-carb options, you’ll set yourself on a healthier, more energized life.
