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Low carb paleo: 20 Quick and Easy Paleo, Whole30 and Low Carb Dinners –

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20 Quick and Easy Paleo, Whole30 and Low Carb Dinners –

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Whole 30

No Added Sugar

These 20 quick and easy healthy dinners are sure to make everyone in the family happy!  Each recipe is paleo friendly, Whole30 compliant, low carb, and ready from start to finish in 30 minutes or less.  If you’re short on time you need these fast, healthy and super tasty dinner recipes in your life!

It’s that time again!  Christmas has passed and many of us are gearing up for a reset for the new year.  Whether that means following a diet full of real food and less sugar, or completing a Whole30, it’s a great time to reset our bodies and minds and go into 2021 fresh!

One thing that I’ve noticed about myself after years and years of cooking, is that it’s the quick and easy meals that I go back to again and again!

As my kids have gotten older and I spend more time driving them around than hanging out at home in the evenings, I find a 30 minute meal is really all that I can manage.

And because it’s just SO easy to rely on quick (not so healthy) foods or a little too much takeout when you’re not prepared, I decided to focus on featuring some of my recipes that are both favorites and also require less prep and cooking time.

Each recipe is paleo friendly, Whole30 compliant and also low carb.  The only exception to the low carb rule in the roundup is my recipe for beef and bacon bowls with veggies, which include plantains.  To cut down on the time AND the carbs, simply eliminate the plantains for that one.  You can sub in more of your favorite low carb veggies if you like!

So, whether or not you’re planning a Whole30 or another “reset” for the New Year, you’re bound to find a few new meals to rely on when time is short but you still need something nourishing.  Happy cooking and eating for 2021!

20 Quick and Easy Paleo, Whole30 and Low Carb Dinners

Creamy Tuscan Chicken

Pizza Soup

One Skillet Spinach Artichoke Salmon

Shrimp Fried Cauliflower Rice

Egg Roll in a Bowl with Chicken

Lemon Chicken Piccata

Spaghetti Squash Bolognese

Low Carb Gyro Bowls

Scallops with Lemon “Butter” Sauce and Herbed Cauliflower Rice

Loaded Bacon Burger Bowls

Chicken Burrito Bowls

Spicy Shrimp Egg Roll in a Bowl

Paleo Chicken Alfredo

Chicken Spinach Artichoke Soup

Chicken Enchilada Soup

Mexican Cauliflower Fried Rice

Zucchini Carbonara

Beef and Bacon Bowls with Veggies 

Salisbury Steak Meatballs

Paleo Crispy Chicken Cutlets

Burrito Bowls with Cauliflower Rice

 

About Michele

More than a little into running and paleo recipes (yoga now too!) but I’m not here to rain on your grains (or anything else) so come along for the ride! I do a little too much of everything (except cleaning), and I enjoy laughing at myself. As long as I’m the one making the jokes, that is. Just kidding. So bring me your angst, your appetite and your frying pan and climb aboard!

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Paleo Chicken Alfredo with Spaghetti Squash {Whole30} –

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This creamy paleo chicken Alfredo is packed with flavor, quick to throw together and great for weeknights!  Tossed with perfectly “al dente” spaghetti squash, this meal is gluten free, dairy-free, low carb and Whole30 compliant.  

Is there anything better than a creamy “cheesy” (but no cheese!) sauce?!  I’ve come to love making cheesy dairy free sauces with cashews.

Trust me – it took awhile for me to warm up to the idea of cashews creating deliciously creamy sauces – but hey – it works!

Whether it’s for my chicken burrito casserole, roasted garlic chicken pizza, or bacon cheeseburger casserole, there’s really no better way to create a paleo and Whole30 friendly sauce that tastes shockingly like it’s loaded with dairy.

Enter today’s Paleo spaghetti squash chicken Alfredo!  It’s simple and quick with just the touch of a button on your blender.  The chicken is juicy and flavorful and the spaghetti squash is cooked just right (not mushy!)

What You Need to Make Paleo Chicken Alfredo

The Alfredo sauce is cashew based sauce that’s super creamy and perfect tossed with spaghetti squash.  I used unflavored, unsweetened almond milk for this recipe because I thought coconut milk would overpower the flavor a bit.  You can use whichever one you prefer or have on hand.  Here’s what you’ll need for the recipe:

  • Raw cashews
  • almond milk or coconut milk, unsweetened
  • garlic
  • lemon juice 
  • nutritional yeast
  • 1 med/large spaghetti squash 
  • Avocado oil or avocado oil spray 
  • Sea salt and black pepper
  • Boneless skinless chicken thighs or breasts
  • dried oregano 
  • dried basil 
  • Fresh Basil or parsley for garnish 

How to Make Paleo and Whole30 Chicken Alfredo

Make the Cashew Alfredo Sauce first.  In a high-speed blender (I used a VItamix), combine all ingredients. Blend until completely smooth.  Sauce should be warm by the end of blending, if not, transfer it to a saucepan to heat before serving.

For the Spaghetti Squash and Chicken, roast your squash first.  See tips below (and the recipe box!) for the best way to do this.

Meanwhile, season the chicken thighs generously on both sides with salt and pepper, then sprinkle the oregano and basil all over.   Heat oil or ghee over medium-high heat and add chicken to the skillet.  Cook 5-6 minutes on each side, lowering the heat to medium to avoid burning the outside, if necessary.  

Once the chicken is cooked through, remove from pan to a cutting board and let it sit a few minutes.  Slice it into strips or bite size pieces using a sharp knife. 

Use a fork to scrape the “spaghetti” strands from the squash and place in a serving bowl.  Top with the Alfredo sauce and chicken, then garnish with basil and/or parsley as desired.   

How to Roast Spaghetti Squash for Paleo Chicken Alfredo

I prefer my squash “al dente” which means that overcooking it is just about the worst thing ever!  Therefore, I like to undercook it just a touch since it tends to continue to soften after coming out of the oven.

Preheat your oven to 400°F and line a baking sheet with parchment paper.   Cut the squash in half lengthwise (it roasts faster!) and scoop out the seeds and strings. Spray the inside of the squash with avocado oil spray or brush with oil, and sprinkle with sea salt and black pepper.

Place squash face down on the baking sheet and roast in the preheated oven for 22-25 minutes, depending on size and preference for softness.  You can press down gently on the back of the squash to see if it’s tender.  Once it’s just a little bit tender, remove it from the oven and wait until it’s cool enough to handle before proceeding.

I hope you’re ready for a delicious way to enjoy spaghetti squash – with the most delicious creamy Alfredo sauce that just happens not to contain any dairy.  You’ll love it, I’m sure – grab everything you need and let’s go!

Paleo Chicken Alfredo with Spaghetti Squash {Whole30}

Paleo Chicken Alfredo with Spaghetti Squash {Whole30}

This creamy paleo chicken Alfredo is packed with flavor, quick to throw together and great for weeknights! Tossed with perfectly “al dente” spaghetti squash, this meal is gluten free, dairy-free, low carb and Whole30 compliant.

Author: Michele Rosen

Prep Time: 10 minutes

Cook Time: 25 minutes

Course:

Dinner, Lunch, Main Course

Cuisine:

low carb, Paleo, Whole30

Keyword:

chicken, low carb, paleo, spaghetti squash, whole30

Servings: 6 servings

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4.59 from 195 votes

Cashew Alfredo sauce:
  • 1 1/2
    cups
    cashews
    no need to soak
  • 1
    cup
    almond milk
  • 3
    cloves
    garlic
  • 3
    Tbsp
    lemon juice
  • 3
    Tbsp
    nutritional yeast
  • 1 1/4
    tsp
    fine sea salt
  • 1
    tsp
    Dried basil
    optional
Spaghetti Squash and chicken:
  • 1
    med/large
    spaghetti squash
  • Avocado oil
    or avocado oil spray
  • Sea salt and black pepper
  • 1 1/2
    lbs
    Boneless skinless chicken thighs
    or breasts
  • 1/2
    tsp
    dried oregano
  • 1/2
    tsp
    dried basil
  • 1
    Tbsp
    avocado oil or ghee
  • Fresh Basil or parsley for garnish
Cashew Alfredo Sauce:

  1. In a high-speed blender (I used a VItamix), combine all ingredients. Blend until completely smooth. Sauce should be warm by the end of blending, if not, transfer it to a saucepan to heat before serving.

Spaghetti Squash and Chicken:

  1. Preheat your oven to 400°F and line a baking sheet with parchment paper. Cut the squash in half lengthwise and scoop out the seeds and strings. Spray the inside of the squash with avocado oil spray or brush with oil, and sprinkle with sea salt and black pepper.

  2. Place squash face down on the baking sheet and roast in the preheated oven for 22-25 minutes, depending on size and preference for softness. I prefer my squash al dente and roast for about 22 minutes. You can press down gently on the back of the squash to see if it’s tender.

  3. Meanwhile, season the chicken thighs generously on both sides with salt and pepper, then sprinkle the oregano and basil all over.

  4. Heat oil or ghee over medium-high heat and add chicken to pan.

  5. Cook 5-6 minutes on each side, lowering the heat to medium to avoid burning the outside, if necessary.

  6. Once chicken is cooked through, remove from pan to a cutting board and let it sit a few minutes. Slice it into strips or bite size pieces using a sharp knife.

  7. Use a fork to scrape the “spaghetti” strands from the squash and place in a serving bowl. Top with the Alfredo sauce and chicken, then garnish with basil and/or parsley as desired. Enjoy!

Calories: 358kcal

Carbohydrates: 13g

Protein: 30g

Fat: 22g

Saturated Fat: 4g

Cholesterol: 108mg

Sodium: 644mg

Potassium: 579mg

Fiber: 2g

Sugar: 2g

Vitamin A: 27IU

Vitamin C: 4mg

Calcium: 80mg

Iron: 4mg

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Tag @PaleoRunningMomma on Instagram and hashtag it #PaleoRunningMomma

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Want More Paleo and Whole30 Dinner Recipes?  Try One of These!

Chicken Pesto Spaghetti Squash 

Chicken Spinach Artichoke Spaghetti Squash Boats 

Lemon Chicken Piccata 

Chicken Burrito Casserole

Bacon Cheeseburger Casserole

Creamy Tuscan Chicken

Chicken Marsala with Bacon 

Note: This post contains Amazon affiliate links. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. Thank you for supporting The Paleo Running Momma! 

About Michele

More than a little into running and paleo recipes (yoga now too!) but I’m not here to rain on your grains (or anything else) so come along for the ride! I do a little too much of everything (except cleaning), and I enjoy laughing at myself. As long as I’m the one making the jokes, that is. Just kidding. So bring me your angst, your appetite and your frying pan and climb aboard!

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The Paleo diet and its benefits over low carb diets

Paleo is not just a low carb diet. This is the main food of our ancestors who lived tens of thousands of years ago. Then the food was not sophisticated, and the basis of the diet was game and vegetation. Now, more processed foods have come to the human menu.

The name of the paleo diet was chosen for a reason. It comes from the name of the era – the Paleolithic, or Stone Age. It was then that the main activity of people was gathering and hunting, on which this food system is based. Sometimes you can even hear that paleo is called the caveman diet.

Paleo Fundamentals

The doctors who developed the diet believe that humanity should not have deviated from the ancient diet and blame processed food for modern diseases. Our ancestors did not consume dairy products, sugar (with the exception of honey), salt, and fatty foods with high levels of “bad” fats. These principles are supported by the paleo diet: the diet should be rich in meat and fish products, as well as vegetables and fruits. Unlike other low-carb diets, the percentage of protein and carbohydrates is slightly higher here, but there is less fat, unlike the keto diet.

According to the paleo diet, the percentage of nutrients in the diet should be:

  • Protein – 40%;
  • Fats – 35%;
  • Carbohydrates – 25%;

Despite the fact that it is necessary to observe the percentage of BJU daily, you do not have to constantly count calories. At first, you will still devote time to this, but entering the mode is not so difficult.

Health Benefits

The Paleo diet has many health benefits. At the pores of the origin of the paleo, many experiments were carried out aimed at identifying various factors:

  • Metabolism acceleration. Due to the large amount of protein in the diet, metabolism is accelerated. This means that your body will process the consumed calories faster, and you will lose those extra pounds.
  • Caries prevention. Avoiding sugar and unhealthy fats will protect your teeth from cavities. It is caused precisely by these products, and if you continue to consume them, then it will be possible to get rid of caries only in the dentist’s office.
  • Improved digestion. The Paleo diet bans the foods that most often cause discomfort and bloating. A large number of fruits and vegetables helps the intestines and normalizes its microflora.
  • Acne relief. One of the causes of rashes is malnutrition. Eliminating sugar will definitely help improve skin condition. However, there are many factors that contribute to the appearance of acne, so it is best to consult a specialist to treat this problem.

Contraindications

Theoretically, the paleo diet can not cause harm to health, if all the rules are followed. However, when starting paleo, it is worth knowing what your body may be missing. One of the problems that beginners face is a lack of vitamin D calcium. This happens due to the lack of dairy products in the diet. To make up for this deficiency, it is necessary to take vitamins and nutritional supplements on the diet.

Due to the low ratio of carbohydrates, problems with a lack of vitamins B, iron and magnesium can begin. To prevent this, as with calcium, supplements and vegetables rich in these minerals are needed in the diet.

The paleo diet is not suitable for those who are prone to kidney and heart disease. The diet should be about 30% fat, which can trigger the appearance of these diseases.

Of course, the paleo diet is not suitable for vegetarians and vegans. Getting 40% protein is difficult enough from plant products. Therefore, if your diet does not include meat, then you should not start paleo.

Weight loss and weight gain

Paleo diet not only contains a low percentage of carbohydrates, but also prohibits all harmful sweets and fast food. Thus, it is automatically suitable for weight loss. Moreover, a high percentage of protein starts the metabolism and eliminates the constant feeling of hunger.

Combined with exercise, paleo will not only help you lose weight, but also build muscle, which is essential for a toned body. But you can increase muscle without losing weight – the main thing is not to allow a calorie deficit.

Paleo Diet Diet

The Paleo Advantage diet consists of protein, medium fat and low carbohydrate content. However, for this norm, you need to choose the right products that will not leave you hungry.

Approved products

  • Fish and meat. These two foods are the foundation of the paleo diet and a source of protein. It is advised to eat about 200 grams of fish or meat products daily to replenish the daily dose of protein.
  • Eggs. Chicken eggs are a controversial food, but they are still allowed on the paleo diet. It is not necessary to separate the protein and yolk.
  • Fruits and berries. Their intake should be limited, because the allowable amount of carbohydrates per day is only 30%. It is worth giving preference to fruits with a higher protein content, like bananas, apples, blueberries and blueberries.
  • Nuts and seeds. They are allowed on the diet as a source of healthy fats. However, their calorie content is quite high, so you should not abuse it.
  • Dried fruits. Only allowed in small amounts due to high glycemic index.

What is prohibited?

If you decide to start a paleo diet, get ready that almost all your favorite foods will be banned. One of the most important is sugar. Absolutely all sweets and sugary drinks, with the rare exception of honey and dried fruits, are banned on a diet. It is worth noting that even calorie-free sweeteners are not allowed on Paleo.

Cereal products like bread, flour, pasta should be completely excluded from the diet. They contain a large amount of carbohydrates and are unacceptable on a paleo diet. Dairy products, in particular those with a low fat content, are also prohibited. You will have to exclude milk, cottage cheese, cheeses and yogurts. From oils, sunflower, soybean oils and grape seed oil are prohibited.

Paleo Sports Nutrition

As far as protein supplements for mass gain, they are allowed on the paleo diet. However, it is necessary to choose a pure protein without additives. But strawberry smoothies and chocolate protein bars contain unnecessary sugar.

Special protein supplements are essential for regular exercise to gain muscle mass. Also, it saves a lot of time than if you were preparing a separate protein meal.

Should I try?

The diet requires special preparation for it. You need to prepare that you will have to give up most products and read a lot about what is allowed. But these difficulties will be noticeable only at first. The paleo diet quickly becomes a habit, and the results motivate you to continue it further.

Difference Between Keto and Paleo, Plus Atkins and Whole30| KETO-MOJO

You’ve made the choice to eat healthier, but with that decision comes a flood of different dietary paradigms that seem strikingly similar. Keto, Atkins, low carb, paleo and Whole30 are just a few of today’s diets promising a healthier lifestyle, and they all include low carb nutrition and high quality whole foods for optimal health.

But what makes nutritional approaches and nutritional target groups different? In this article, we’ll take a look at these diets and outline the main differences so you can decide which approach is best for you and your health.

Keto Diet

The ketogenic diet is a high-fat diet that includes a diet moderately low in protein and very low in carbohydrates. With proper adherence and maintenance of a very low daily amount of carbohydrates, your body can use the fat from your diet and your body for energy rather than glucose (sugar) from a high carbohydrate diet.

The keto diet is named after the ketones it produces. Ketones are a natural by-product of fat digestion in the liver, and they are burned more efficiently than glucose to fuel the brain and body. Ketones are formed when you cut back on a large amount of carbohydrates (usually to around 20 grams of net carbs per day) and instead significantly increase your fat intake and consume a moderate amount of protein. When the body relies on ketones for energy, this is called a state of ketosis and can be measured by testing ketone levels.

Some of the health benefits of the keto diet include weight loss (by burning body fat stores for energy), increased energy, healthy aging, longer lifespan, improved brain health (neuroprotective effects), and reduced chronic inflammation (the root cause of many disease processes).

Keto diet in a nutshell:

  • Keep carbohydrate intake very low (5 to 10 percent of diet)
  • Increase healthy fat intake (70 to 80 percent of diet)
  • Keep protein moderate (15 to 25 percent protein)
  • Use ketones, not glucose for energy
  • Maintain nutritional ketosis (blood ketone .5 mmol/L or more)

Keto food pyramid:

  • Bottom (highest percentage of diet): Meat (preferably grass-fed), seafood, eggs, full-fat dairy products (including butter or ghee), oils (especially coconut oil, avocado oil, and olive oil).
  • Medium (moderate percentage): leafy green vegetables, nuts and seeds
  • Top (small percentage): berries, non-starchy vegetables
  • Avoid: processed foods, processed carbohydrates, starchy vegetables, most vegetable oils, most fruits, all sugar (except keto-friendly sweeteners )

Some benefits of the keto diet include:

  • Improved cognitive functioning
  • Increased weight loss
  • Balanced hormones
  • Improved Fasting Insulin
  • Reduction of depression and anxiety

Atkins Diet

The Atkins Diet was developed by cardiologist Dr. Robert Atkins, who spent years researching weight loss methods that could treat hunger without drugs. In 1972, he published a book, Dr. Atkins’ Diet Revolution which recommended a low carbohydrate meal plan. This has been credited with starting the low carb diet trend.

Keto vs Atkins? Both the Atkins diet and the keto diet are low-carb, high-fat eating paradigms. But the Atkins diet differs from the fat-burning keto diet in that the keto diet includes moderate protein (15 to 20 percent of daily calories), while the Atkins diet consumes more protein (30 percent of daily calories). In addition, many proponents of the ketogenic diet consider it a “ketogenic lifestyle”, while Atkins is more of a diet for weight loss. The Atkins food pyramid includes grains at the top, while grains are completely off-limits for the keto diet (on a keto diet, most carbs come from low-carb vegetables).

The Atkins diet in a nutshell:

  • Keep low carbohydrates
  • Keep protein high
  • Increase fat
  • First of all weight loss program

Atkins food pyramid : (source)

  • Bottom (highest percentage of diet): Meat, eggs and seafood
  • Lower middle (high intake): non-starchy vegetables
  • Medium (moderate consumption): fruits, berries
  • Upper Middle (modest consumption): oils, dairy products, high fiber fruits, oils and nuts
  • Top (minimum consumption): legumes and whole grains
  • Avoid: sugar, sweeteners

Some Atkins diet benefits include:

  • Increased weight loss
  • Relief of symptoms of GERD (gastric reflux)
  • Less acne
  • Reduced headaches

Paleo diet

The Paleo diet (also known as the “caveman diet”) is a diet that mimics how our Paleolithic hunter-gatherer ancestors of the first humans ate before modern agriculture was introduced. With a focus on real whole foods that could be sourced and harvested, this diet avoids all grains, dairy, legumes, and processed foods that are considered inflammatory.

According to Robb Wolf, former research biochemist and New York Times bestselling author Paleo Solution and Wired to Yes , « Research in the field of biology, biochemistry, ophthalmology, dermatology and many other disciplines show that our modern diet, full of refined foods, trans fats and sugar, is at the root of such degenerative diseases as obesity, cancer, diabetes, heart disease, Parkinson’s disease, Alzheimer’s disease, depression and infertility.”

So Paleo vs Keto? Like the keto lifestyle, many who follow Paleo consider it a healthy lifestyle valued by people who are not only concerned with losing weight, but also with improving their overall health. But paleo differs from keto in that paleo allows for more carbs, including honey, coconut sugar, and maple syrup. Both keto and paleo can be tracked in in a healthy way, or in a not-so-healthy or “dirty” way . People who eat “dirty” paleo tend to choose foods that include a lot of paleo desserts and packaged foods instead of sticking to real whole foods.

Paleo in a nutshell:

  • Considered a healthy lifestyle
  • Eat like a caveman
  • Removes processed foods from the diet
  • Highlights the quality of food compared to macronutrients

Paleo food pyramid :

  • Bottom (largest percentage of the diet): fats, lean meats, eggs, seafood and avocados.
  • Medium (moderate consumption): non-starchy vegetables, nuts and seeds
  • Top (minimum intake): starchy vegetables, fruits, honey and maple syrup
  • Avoid: legumes, grains, dairy products, refined sugar

Some Paleo Diet Benefits Include :

  • Increased weight loss
  • Energy boost
  • Facilitates intestinal health

Whole30 plan

The Whole30 Program is a plan developed by sports nutritionist Melissa Hartwig. This is a 30-day “real food” strict eating program. The premise of Whole30 is that sugar, grains, dairy, and legumes can have negative effects on digestive health, blood sugar balance, skin health, and the ability to lose weight. These foods are eliminated from the diet for a full 30 days to change eating habits and focus on healthy eating.

Like keto, Whole30 is a restrictive diet that does not use sugar, sweeteners, or gluten. However, Whole30 allows you to consume starchy vegetables, including sweet potatoes and other potatoes. Whole30’s goal is not ketosis, but rather reducing sugar cravings and eating whole foods for 30 days to improve health biomarkers and improve well-being.

Total 30 in a nutshell:

  • Avoid all processed/packaged foods for 30 days
  • Avoid sugar for 30 days
  • Eat real whole foods for energy for 30 days.

Whole30 food pyramid:

  • Bottom (highest percentage of diet): Meat, eggs, seafood and green vegetables
  • Medium (moderate consumption): non-starchy colored vegetables
  • Top (minimum intake): nuts, seeds, berries and starchy vegetables
  • Avoid: Dairy, grains, legumes, sugar, sweeteners, and any paleo treats

Some Whole30-diet benefits include:

  • Increased weight loss
  • Energy boost
  • Best sports results
  • Improved focus and mental clarity

Last word

As you can see, whether it’s short-term weight loss or fat loss or long-term lifestyle for general health or type 2 diabetes management, there are many similarities between keto and other popular diets.