8 Low-Carb Atkins Diet Recipes That Prove Weight Loss Meals Can Be Delicious

Discussions about the Atkins Diet and its recipes can be found all over the internet.

This is especially true for the fat loss benefits that thousands of Atkins followers have experienced.

In this article, I’ll provide you with eight Atkins Recipes along with key information on how the Atkins Diet works.

Atkins Recipes

That said, keep in mind that as long as your chosen recipe abides by the diet and nutrition restrictions, it can qualify as an .

What Is The Atkins Diet?

Dr. Robert Atkins was a renowned Physician and Cardiologist that created the Atkins Diet in the 1970s.

However, this diet experienced a boost in popularity in 2003 due to being featured on TV shows. There is also a modified Atkins Diet called the Ketogenic Diet that has gained global popularity as of late. The Atkins Diet focuses on controlling the body’s intake of macronutrients to maximize weight loss.

The diet requires you to have a low carbohydrate intake while focusing on taking in more healthy/natural fats and proteins. This low-carb diet works on a simple concept: To force the body to metabolize stored fat instead of carbs to produce energy.

The body can use both carbohydrates and fat as energy for the body. However, the body prefers using carbohydrates when supplying energy to the brain, muscles, and body. So, if your diet restricts your carb intake, lowering your body’s carb levels, your body is forced to metabolize fat to produce energy.

Taking this a step further, if your body is metabolizing (burning) your fat to produce energy, you are already in a 24/7 weight loss state. There is also an additional benefit to following this diet (1).

When your body burns carbs, the energy produced is plentiful but inconsistent and quickly exhausted. On the other hand, burning fat provides a steady and long-term source of energy.

Some naysayers suggest that the Atkins Diet can’t reverse heart disease like some have claimed (2).

For those with heart disease that are considering Atkins Diet Recipes, only switch to this diet after consulting your doctor.

The Four Phases Of The Atkins Diet:

Four Phases Of The Atkins Diet

1) Atkins 20:

The first phase of the Atkins Diet is to restrict your carbohydrate intake to 20 grams per day. The source of these carbs is preferred to be vegetables and a healthier option overall. This activates the state of ketosis to provide your body with more ketones to supplement the drop in energy-producing carbs. This is where you should strictly restrict your carb intake but can also be the right time to try Atkins Recipes that are Atkins 20 friendly.

2) Ongoing Weight Loss (OWL):

The second phase is to slowly lift the carb restrictions at a rate of 5 grams a week. The choice in foods should be varied instead of just increasing volume. These include fruits, nuts, and low-carb vegetables. No meat yet. When you are in this phase, focus on reaching within the 10-pound range of your target weight. This is the time for many Atkins Recipes to shine and aid you in your weight loss journey.

3) Fine-Tuning:

The third phase is fine-tuning your Atkins diet plan to reach your target weight while relaxing your food restrictions more accurately. You have to keep an eye on your weight loss while fine-tuning your carbohydrate intake to perfectly hit your target weight. This is a great time to try some new Atkins Recipes with a slightly higher carb count.

4) Lifetime Maintenance:

The final phase is an on-going one that you can continue for life. This phase is important as it prevents the problem of yo-yo weight gain that plagues many weight-loss diets. You just have to eat as many healthy carbs as your body can take without causing weight gain. Your choices include low-carb foods as well as unprocessed whole foods. Check out the thousands of Atkins Recipes online that won’t leave you with a limited and boring menu.

Atkins Recipe 1: Creamy Scrambled Eggs With Dill And Smoked Salmon

Atkins Recipes - Creamy Scrambled Eggs With Dill And Smoked Salmon

  • Phase: 1
  • Difficulty: Moderate
  • Serving Size: 4 Servings
  • Prep Time: 10 Minutes
  • Cook Time: 15 Minutes
  • Carbs: 2.1 g
  • Protein: 21.1 g
  • Fat: 27.5 g
  • Fiber: 0.5 g
  • Calories: 343.9 kcal

Ingredient List:

  • 8 large Whole Eggs
  • 3 tablespoons Heavy Cream
  • 1 tablespoon Dried Dill
  • 1/2 teaspoon salt
  • 4 tablespoons Unsalted Butter
  • 4 medium Spring Onions
  • 6 ounces Smoked Chinook Salmon

Cooking Directions:

  1. Take a large bowl and beat the eggs, cream, dill, and salt together.
  2. Melt the butter over a large skillet on medium heat. Add the diced spring onions and cook until they are softened (approx.8 mins).
  3. Add the egg mixture into the large skillet while stirring occasionally and cook until almost set (approx. 2-4 mins).
  4. Cut the Smoked salmon into bite-sized pieces and place them over the eggs.
  5. Serve the tasty Atkins meal that only has 2.1 grams of carbs.


Atkins Recipe 2: Smoky Tuna Tomato

Atkins Recipes - Smoky Tuna Tomato

  • Phase: 1
  • Difficulty: Easy
  • Serving Size: 4 Servings
  • Prep Time: 10 Minutes
  • Cook Time: 0 Minutes
  • Carbs: 2.4 g
  • Protein: 26.8 g
  • Fat: 33.1 g
  • Fiber: 1.1 g
  • Calories: 421.3 kcal

Ingredient List:

  • 2 medium whole Red Tomatoes
  • 12 ounces Canned Tuna (in water)
  • 2 tablespoons chopped Chives
  • 12 tablespoons Real Mayonnaise
  • 6 tablespoons Real Bacon Bits
  • 1 fluid ounce Fresh Lemon Juice
  • 1 whole Chipotle en Adobo
  • 1/4 teaspoon salt

Cooking Directions:

  1. Start with cutting the tomatoes in half and scooping the seeds/pulp out. Here, you can choose to drizzle some olive oil and sprinkle some salt and pepper.
  2. Dice the Chipotle en Adobo and blend it with the rest of the remaining ingredients. Be sure to drain the water from the tuna can first.
  3. Fill the halved tomatoes with the blended mixture and serve this tasty 2.4g Carb Atkins meal.

Atkins Recipe 3: Broiled Eggplant-Tomato Salad with Spicy Sour Cream Dressing

Atkins Recipes - Broiled Eggplant-Tomato Salad with Spicy Sour Cream Dressing

  • Phase: 2
  • Difficulty: Moderate
  • Serving Size: 4 Servings
  • Prep Time: 15 Minutes
  • Cook Time: 5 Minutes
  • Carbs: 4.5 g
  • Protein: 2 g
  • Fat: 11.2 g
  • Fiber: 3.6 g
  • Calories: 133.4 kcal

Ingredient List:

  • 2/3 unpeeled Eggplant (approx. 1 lb.)
  • 2 tablespoons Extra Virgin Olive Oil
  • 1 1/3 Tablespoons Fresh Lemon Juice
  • 1 1/3 cloves Garlic
  • 1/3 teaspoon leaf Oregano
  • 1/2 teaspoon salt
  • 1/8 teaspoon Black Pepper
  • 2/3 cup Cherry Tomatoes
  • 6 2/3 tablespoons Cultured Sour Cream
  • 1/3 ounce Coriander
  • 1/3 teaspoon Cumin
  • 2/3 teaspoon Lemon Zest

Cooking Directions:

  1. Heat up the grill.
  2. Cut the eggplants into a fan with 3-4 thin slices. Be sure to leave the stem intact.
  3. Grab a small bowl and combine the oil, lemon juice, pressed garlic, oregano, salt, and pepper.
  4. Use half the mixture to brush the eggplants.
  5. Grill each side of the eggplants for 3-4 minutes until its slightly charred.
  6. To make the dressing, use a small bowl to combine sour cream, pressed garlic, coriander, cumin, lemon zest, and salt.
  7. Serve the eggplants with the dressing on the side for a 4.5 g Carb meal.

Atkins Recipe 4: Beef Chili Stroganoff

Atkins Recipes - Beef Chili Stroganoff

  • Phase: 2
  • Difficulty: Moderate
  • Serving Size: 4 Servings
  • Prep Time: 10 Minutes
  • Cook Time: 20 Minutes
  • Carbs: 12.3 g
  • Protein: 43.3 g
  • Fat: 50.2 g
  • Fiber: 6.7 g
  • Calories: 687.8 kcal

Ingredient List:

  • 20 sprouts Brussels Sprouts
  • 2 cups Brown Cremini Mushroom
  • 4 tablespoons Olive Oil
  • 4 teaspoons thyme
  • 2/3 tablespoon Paprika
  • 1/4 teaspoon Cinnamon
  • 4 cloves Garlic
  • 28 ounces Ground Beef (85% lean)
  • 2 tablespoons Chili Powder
  • 2 teaspoons salt
  • 1 teaspoon Black Pepper
  • 4 tablespoons Tomato Paste
  • 1/2 cup Sour Cream

Cooking Directions:

  1. Boil a small pot of water.
  2. Trim and cut the Brussels sprouts in half and add them to the boiling water.
  3. Get a large skillet and heat some oil over medium-high heat.
  4. Add sliced mushrooms to the skillet and cook them until they are browned (approx. 6 mins).
  5. Now add the paprika, cinnamon, minced thyme, and minced garlic to the skillet for 30 seconds of cooking.
  6. Remove the skittle from the heat and drain the Brussels sprouts. They are now ready to serve.
  7. Get another skillet and heat a tablespoon of oil over medium heat.
  8. Add the beef, chili powder, salt, and pepper to cook the beef until its browned.
  9. Add some tomato paste and cook the beef further for another 3 mins.
  10. Mix the sour cream and mushrooms and cook the mixture until its bubbling.
  11. Serve this tasty dish with the Brussels sprouts that only contains 12.3 g of carbs.

Atkins Recipe 5: Apple Muffins With Cinnamon-Pecan Streusel

Atkins Recipes - Apple Muffins With Cinnamon-Pecan Streusel

  • Phase: 3
  • Difficulty: Moderate
  • Serving Size: 4 Servings
  • Prep Time: 15 Minutes
  • Cook Time: 25 Minutes
  • Carbs: 5.2 g
  • Protein: 7.6 g
  • Fat: 21.1 g
  • Fiber: 5.1 g
  • Calories: 246.6 kcal

Ingredient List:

  • 1 cup Almond Meal Flour
  • 1/4 cup half Pecans
  • 3 1/4 teaspoons Cinnamon
  • 1/4 teaspoon salt
  • 3 tablespoons Erythritol
  • 1/16 pinch Stevia
  • 1 tablespoon Unsalted Butter
  • 1 large whole Egg
  • 1/8 cup Coconut Milk Unsweetened
  • 1 teaspoon Vanilla Extract
  • 1 tablespoon Organic High Fiber Coconut Flour
  • 1/2 teaspoon Baking Powder
  • 1/3 cup chopped Apples

Cooking Directions:

  1. Ready a muffin tin with cupcake papers while preheating the oven to 350 F.
  2. Take a small bowl and mix 2/3 cups of almond flour, 2 tablespoons cinnamon, chopped pecans, 2 tablespoons sugar substitute, 1/8 teaspoon salt, 2 tablespoons butter, and a pinch of stevia.
  3. Continue mixing it until it starts to crumble.
  4. To make the muffins, mix the eggs, ¼ cup coconut milk, 6 tablespoons sugar substitute, 2 teaspoons vanilla, ½ teaspoons cinnamon, and a pinch of stevia.
  5. Add ¼ teaspoons of salt, 1 teaspoon baking powder, 2 tablespoons coconut flour into the mix.
  6. Combine the mixture with 2/3 cups of finely chopped apples.
  7. Add the mixture to the muffin tin along with 2 tablespoons of streusel.
  8. Bake for 25 minutes and let it cool for 20 minutes.
  9. Enjoy your healthy and delicious muffins with just 5.2 g of carbs.

Atkins Recipe 6: Calabacitas

Atkins Recipes - Calabacitas

  • Phase: 3
  • Difficulty: Easy
  • Serving Size: 4 Servings
  • Prep Time: 15 Minutes
  • Cook Time: 10 Minutes
  • Carbs: 7 g
  • Protein: 2.4 g
  • Fat: 5.1 g
  • Fiber: 2.2 g
  • Calories: 83.1 kcal

Ingredient List:

  • 2/3 small Onion
  • 2/3 Jalapeno Peppers
  • 1 1/3 tablespoons Canola Vegetable Oil
  • 1 1/3 pounds Zucchini
  • 1/3 cup Yellow Sweet Corn
  • 1/2 teaspoon salt
  • 1/3 teaspoon Chili Powder

Cooking Directions:

  1. Put a large skillet over medium heat.
  2. Add some finely dice the onion and jalapenos and cook for 1-2 minutes or until softened.
  3. Cut the zucchini into thin pieces and add them to the skillet along with the corn, chili powder, and salt for 5 minutes.
  4. Add some water, cover, and cook for an added 2 minutes.
  5. Enjoy your Calabacitas with contains only 7 g of carbs.

Atkins Recipe 7: Molten Chocolate Cake

Atkins Recipes - Molten Chocolate Cake

  • Phase: 4
  • Difficulty: Moderate
  • Serving Size: 4 Servings
  • Prep Time: 5 Minutes
  • Cook Time: 8 Minutes
  • Carbs: 4.6 g
  • Protein: 7.1 g
  • Fat: 29.8 g
  • Fiber: 2.5 g
  • Calories: 304.9 kcal

Ingredient List:

  • 6 tablespoons Unsalted Butter
  • 2 large Egg Yolks
  • 2 ounces Baking Chocolate Squares
  • 1 tablespoon Whole Grain Soy Flour
  • 2 large whole Eggs
  • 1/3 cup Sucralose Based Sweetener
  • 1 teaspoon Vanilla Extract

Cooking Directions:

  1. Heat up the oven to 375 F.
  2. Grease four 6-ounce custard cups with plenty of butter. Dust this with the sugar substitute.
  3. Melt the butter and chocolate over a double boiler (medium heat) for about 3 minutes. Let the mixture cool down.
  4. Add soy flour to the chocolate mixture and stir until properly combined.
  5. In a separate large bowl, use an electric mixer to mix the eggs, sugar substitute and vanilla for about 4 minutes.
  6. Add the egg mixture to the chocolate mixture prepared earlier.
  7. Add the final mixture to the custard cups and bake for 8-9 minutes.
  8. Let it cool for 3 minutes.
  9. Serve this delicious treat that only contains 4.6 g of carbs.

Atkins Recipe 8: Glazed Baby Back Ribs

Atkins Recipes - Glazed Baby Back Ribs

  • Phase: 4
  • Difficulty: Moderate
  • Serving Size: 4 Servings
  • Prep Time: 210 Minutes
  • Cook Time: 90 Minutes
  • Carbs: 1.9 g
  • Protein: 28.7 g
  • Fat: 33.8 g
  • Fiber: 0.1 g
  • Calories: 434.6 kcal

Ingredient List:

  • 36 oz raw (with bone) Pork Spareribs
  • 1 clove Garlic
  • 3 1/2 teaspoons Extra Virgin Olive Oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon Black Pepper
  • 1 tablespoon Worcestershire Sauce
  • 1 tablespoon chopped Onions
  • 2 tablespoons Unsweetened Ketchup
  • 1/2 teaspoon Ginger
  • 1 tablespoon Cider Vinegar
  • 1/8 cup Tap Water
  • 1 1/2 tablespoons Dijon Mustard
  • 1/2 teaspoon Tabasco Sauce

Cooking Directions:

  1. Add the ribs into a jelly-roll pan.
  2. To make the rub, use a small bowl to combine the minced garlic, olive oil, Worcestershire, salt, and pepper.
  3. Apply the rub evenly onto the ribs and allow to marinate in the fridge for at least three hours.
  4. To make the glaze, use a saucepan to fry some onion until its golden brown with some olive oil.
  5. Next, add the minced ginger and cook for another 30 seconds.
  6. Add the vinegar and increase the heat to medium and continue cooking for another minute.
  7. Add the hot sauce, ketchup, mustard, and water to the saucepan.
  8. Remove from the heat and let it cool naturally.
  9. Heat the grill to medium-high, place the ribs on the grill, and cook until they are evenly browned.
  10. Turn them every 15 minutes for 50-60 minutes.
  11. Brush each side of the ribs with the previously prepared glace and cook until its glaze is set (approx. 10-15 minutes).
  12. Your low-carb (1.9 g) Atkins Glazed Baby Back Ribs are now ready for you.

Atkins Recipes - Thousands More Available Online

Along with these eight Atkins recipes, there are thousands more that can be found online. Its all a matter of your pallet and your desire to try new foods.

In the end, no one said that you couldn’t enjoy eating delicious meals while continuing to lose weight.

About Jessica J

Medically Reviewed by Dr. Jessica J. Follow me on Pinterest & LinkedIn.

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