Low Carb 300 Calorie Meals: 30 Delicious Options
Sticking to a low carb diet can seem challenging, especially when it comes to finding meals that are both delicious and calorie-conscious. However, with a little creativity and planning, you can enjoy a wide variety of tasty low carb 300 calorie meals that will keep you satiated and help you achieve your dietary objectives. And with the right recipes, you can enjoy a variety of dishes that will help you stay on track with your dietary goals. In this article, we’ll explore 30 low carb, 300 calorie meal ideas that cater to the keto lifestyle. But first, let’s address some frequently asked questions about keto.
The top 10 keto foods include healthy fats like avocados, coconut oil, and olive oil; protein sources such as eggs, fish, and meat; low carb vegetables like leafy greens, cauliflower, and broccoli; dairy products like cheese and Greek yogurt; and nuts and seeds. The basic rules of keto involve consuming a high-fat, moderate-protein, and low-carb diet, which helps your body enter a state of ketosis. In this state, your body burns fat for energy instead of carbohydrates.
On keto, you can eat unlimited amounts of low-carb vegetables, such as leafy greens, as they are nutrient-dense and have minimal impact on your carb intake. Three typical meals on a keto diet might include scrambled eggs with avocado for breakfast, a Greek salad with grilled chicken for lunch, and a steak with a side of sautéed spinach for dinner. Some junk food items that are keto-friendly include pork rinds, dark chocolate, and cheese crisps. The most filling foods on keto are those high in healthy fats and proteins, such as avocados, nuts, and eggs.
When first starting keto, focus on consuming high-fat, low-carb foods like eggs, meat, cheese, and non-starchy vegetables. For the first week, aim to keep your carb intake below 20 grams per day while consuming plenty of fats and proteins to help you feel full. You can gradually increase your carb intake as you become more accustomed to the keto lifestyle. It’s generally recommended to stay on keto for at least two months to see significant results, but individual experiences may vary. Some people stay on keto long-term, while others use it as a short-term weight loss strategy.
Fruits to avoid on keto include those high in sugar and carbs, such as bananas, grapes, and pineapples. While you can have a cheat day on keto, it’s essential to remain mindful of your carb intake and make healthier choices instead of indulging in high-carb foods that can kick you out of ketosis. Snacking all day on keto is not recommended, as it’s better to focus on consuming nutrient-dense meals that keep you satisfied for longer periods.
For breakfast, lunch, and dinner on keto, try having an omelette with spinach and cheese, a taco salad using a low-carb shell, and a serving of zucchini noodles with pesto, respectively. Integrating these low carb 300 calorie meal ideas into your daily routine will help you maintain a healthy and satisfying keto lifestyle.
In this article, we’ll explore 30 scrumptious low carb meal options that are perfect for those looking to watch their calorie intake while maintaining a low carb lifestyle.
1. Broccoli and Cheese Stuffed Chicken
For a delicious and satisfying low carb meal, try this broccoli and cheese stuffed chicken breast. Slice a pocket into a boneless, skinless chicken breast and stuff it with a mixture of chopped broccoli, shredded cheddar cheese, and cream cheese. Season the chicken with salt, pepper, and garlic powder, then bake in the oven until cooked through and golden. The creamy cheese and tender broccoli add a burst of flavor to the juicy chicken.
Estimated Macros:
- Calories: 300
- Carbs: 6g
- Protein: 30g
- Fat: 18g
2. Cauliflower and Leek Soup
This creamy cauliflower and leek soup is a warm and comforting low carb meal. Sauté chopped leeks and garlic in a pot, then add chopped cauliflower and vegetable broth. Bring to a boil and simmer until the cauliflower is tender. Use an immersion blender or a regular blender to puree the soup until smooth, then stir in some heavy cream and season with salt and pepper. Serve with a sprinkle of chopped chives and a dollop of sour cream for added richness.
Estimated Macros:
- Calories: 280
- Carbs: 12g
- Protein: 6g
- Fat: 24g
3. Stuffed Mushrooms
These tasty stuffed mushrooms make a perfect low carb appetizer or light meal. Remove the stems from large button mushrooms and finely chop them. Sauté the chopped mushroom stems with minced garlic and diced onions. Combine the sautéed mixture with cream cheese, grated Parmesan, and chopped parsley. Fill the mushroom caps with the stuffing, top with a sprinkle of breadcrumbs (use almond flour for a lower carb option), and bake until golden and tender. Enjoy these savory bites as a delicious low carb treat.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 12g
- Fat: 24g
4. Spinach and Feta Stuffed Portobello Mushrooms
A fantastic vegetarian option, these spinach and feta stuffed portobello mushrooms are both filling and low carb. Remove the stems and gills from large portobello mushroom caps and brush with olive oil. Sauté chopped spinach and minced garlic, then mix with crumbled feta cheese and a beaten egg. Spoon the spinach mixture into the mushroom caps and bake until the mushrooms are tender and the filling is set. This dish is a great way to enjoy a delicious, low carb meal without the meat.
Estimated Macros:
- Calories: 280
- Carbs: 9g
- Protein: 15g
- Fat: 20g
5. Spaghetti Squash and Meatballs
Spaghetti squash is a fantastic low carb alternative to traditional pasta. Cut a spaghetti squash in half, remove the seeds, and roast in the oven until tender. Use a fork to scrape the flesh into spaghetti-like strands. For the meatballs, combine ground beef, grated Parmesan, minced garlic, and chopped parsley. Roll into balls and bake until cooked through. Serve the meatballs over the spaghetti squash with a sugar-free marinara sauce for a tasty low carb spin on a classic Italian dish.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 25g
- Fat: 18g
6. Creamy Mustard Chicken
This one-pan creamy mustard chicken dish is full of flavor and perfect for a low carb meal. Sear boneless, skinless chicken breasts in a hot pan until golden on both sides. Remove the chicken and sauté minced garlic and chopped onion in the same pan. Stir in a mixture of Dijon mustard, whole grain mustard, and heavy cream, then return the chicken to the pan and simmer until cooked through. Serve with a side of steamed green beans or roasted asparagus for a complete and satisfying meal.
Estimated Macros:
- Calories: 300
- Carbs: 5g
- Protein: 28g
- Fat: 18g
7. Coconut Curry Shrimp
For a flavorful low carb meal with an Asian flair, try this coconut curry shrimp. Sauté shrimp in a pan with a bit of oil, then remove them and set aside. In the same pan, cook chopped onion, minced garlic, and grated ginger until fragrant. Stir in curry powder, coconut milk, and a splash of fish sauce, then add the shrimp back to the pan and simmer until cooked through. Serve over cauliflower rice for a delicious, low carb meal that’s full of flavor.
Estimated Macros:
- Calories: 295
- Carbs: 8g
- Protein: 20g
- Fat: 21g
8. Turkey and Avocado Lettuce Wraps
For a light and refreshing low carb meal, try these turkey and avocado lettuce wraps. Layer slices of deli turkey, avocado, tomato, and cucumber onto large lettuce leaves. Add a dollop of mayonnaise or mustard, then wrap the lettuce around the filling like a tortilla. These wraps are perfect for a quick and easy lunch or a light dinner on a warm day.
Estimated Macros:
- Calories: 300
- Carbs: 7g
- Protein: 20g
- Fat: 22g
9. Cabbage and Sausage Skillet
This simple cabbage and sausage skillet is a hearty, low carb meal that comes together quickly. Sauté sliced smoked sausage in a pan with a bit of oil, then add in chopped onion and minced garlic. Once the onion is tender, stir in thinly sliced cabbage and cook until wilted and tender. Season with salt, pepper, and a splash of apple cider vinegar for a tangy twist. This dish is a satisfying, one-pan meal that’s perfect for busy weeknights.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 18g
- Fat: 20g
10. Crustless Spinach and Cheese Quiche
This crustless spinach and cheese quiche is a delicious low carb option for breakfast, brunch, or even dinner. Whisk together eggs, heavy cream, and seasonings in a bowl, then stir in chopped spinach and shredded cheese. Pour the mixture into a greased pie dish and bake until the quiche is set and golden. This versatile dish can be made with a variety of vegetables and cheeses for endless flavor combinations.
Estimated Macros:
- Calories: 290
- Carbs: 4g
- Protein: 18g
- Fat: 22g
11. Chicken and Zucchini Stir-Fry
Stir-fries are a quick and easy low carb meal option. Sauté diced chicken breast in a hot pan with a bit of oil, then remove and set aside. In the same pan, cook thinly sliced zucchini and bell peppers until tender-crisp. Add the chicken back into the pan, and stir in some soy sauce or a low carb stir-fry sauce. Serve over cauliflower rice or enjoy on its own for a simple and healthy low carb meal.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 28g
- Fat: 16g
12. Smoked Salmon and Cream Cheese Roll-Ups
These smoked salmon and cream cheese roll-ups make a delicious and elegant low carb meal or appetizer. Spread a thin layer of cream cheese onto slices of smoked salmon, then top with thinly sliced cucumber and a sprinkle of capers. Roll up the salmon slices and enjoy as a light and refreshing meal or snack.
Estimated Macros:
- Calories: 280
- Carbs: 4g
- Protein: 22g
- Fat: 20g
13. Baked Cod with Tomato and Olive Tapenade
For a flavorful, Mediterranean-inspired low carb meal, try baked cod with tomato and olive tapenade. Season cod fillets with salt, pepper, and a drizzle of olive oil, then bake in the oven until cooked through. In the meantime, chop cherry tomatoes, Kalamata olives, and fresh basil, and mix with a splash of balsamic vinegar. Spoon the tomato and olive tapenade over the baked cod and serve with a side of steamed or roasted vegetables.
Estimated Macros:
- Calories: 300
- Carbs: 8g
- Protein: 28g
- Fat: 18g
14. Asian Chicken Lettuce Cups
These Asian chicken lettuce cups are a fun and flavorful low carb meal. Cook ground chicken in a pan with a bit of oil, then stir in minced garlic, grated ginger, and diced onions. Add a splash of soy sauce, rice vinegar, and a pinch of crushed red pepper flakes for some heat. Spoon the cooked chicken mixture into large lettuce leaves and top with chopped scallions, fresh cilantro, and a squeeze of lime juice for a burst of fresh flavor.
Estimated Macros:
- Calories: 300
- Carbs: 9g
- Protein: 25g
- Fat: 18g
15. Caprese Salad with Grilled Chicken
For a simple yet delicious low carb meal, try a Caprese salad with grilled chicken. Grill boneless, skinless chicken breasts seasoned with salt and pepper, then slice them into thin strips. Layer the grilled chicken with slices of fresh tomato, mozzarella, and fresh basil leaves. Drizzle with a balsamic glaze and a touch of olive oil for a light and satisfying meal.
Estimated Macros:
- Calories: 300
- Carbs: 6g
- Protein: 30g
- Fat: 18g
16. Steak and Blue Cheese Salad
This steak and blue cheese salad is a perfect combination of bold flavors and low carb ingredients. Grill a lean cut of beef, such as flank or sirloin, to your desired doneness, then slice it thinly. Arrange the sliced steak over a bed of mixed greens and top with crumbled blue cheese, cherry tomatoes, and sliced red onions. Drizzle with a simple vinaigrette and enjoy this hearty, low carb salad.
Estimated Macros:
- Calories: 295
- Carbs: 5g
- Protein: 28g
- Fat: 18g
17. Shrimp and Cauliflower Grits
Shrimp and cauliflower grits is a low carb spin on a classic Southern dish. Cook shrimp in a pan with a bit of oil, garlic, and Cajun seasoning, then set aside. To make the cauliflower grits, pulse cauliflower florets in a food processor until they resemble the texture of grits. Cook the cauliflower in a saucepan with a bit of butter, heavy cream, and shredded cheddar cheese until creamy. Serve the cooked shrimp over the cauliflower grits for a delicious and comforting low carb meal.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 24g
- Fat: 20g
18. Zucchini Noodle Carbonara
Zucchini noodles, or “zoodles,” make a fantastic low carb alternative to pasta. Spiralize zucchini into noodles and set aside. In a pan, cook chopped bacon until crispy, then remove and set aside. Sauté minced garlic in the bacon fat, then add the zucchini noodles and cook for a few minutes until tender. Whisk together a beaten egg and grated Parmesan cheese, then pour the mixture over the zucchini noodles and toss to create a creamy sauce. Stir in the cooked bacon and enjoy this delicious low carb take on a classic pasta dish.
Estimated Macros:
- Calories: 295
- Carbs: 8g
- Protein: 18g
- Fat: 22g
19. Buffalo Chicken Stuffed Peppers
For a spicy and satisfying low carb meal, try these buffalo chicken stuffed peppers. Cut bell peppers in half lengthwise and remove the seeds. In a bowl, mix shredded cooked chicken with buffalo sauce and cream cheese, then spoon the mixture into the pepper halves. Top with a sprinkle of shredded cheddar cheese and bake until the peppers are tender and the cheese is melted. Enjoy these flavourful stuffed peppers as a tasty low carb meal or appetizer.
Estimated Macros:
- Calories: 300
- Carbs: 11g
- Protein: 25g
- Fat: 18g
20. Greek Salad with Grilled Chicken
This Greek salad with grilled chicken is a fresh and flavorful low carb meal option. Grill boneless, skinless chicken breasts seasoned with salt, pepper, and oregano, then slice into thin strips. Assemble a salad with chopped romaine lettuce, sliced cucumber, cherry tomatoes, Kalamata olives, and crumbled feta cheese. Top with the grilled chicken and dress with a simple vinaigrette made with olive oil, red wine vinegar, and a pinch of dried oregano.
Estimated Macros:
- Calories: 300
- Carbs: 9g
- Protein: 25g
- Fat: 20g
21. Tofu and Vegetable Stir-Fry
For a delicious vegetarian low carb meal, try this tofu and vegetable stir-fry. Cut extra-firm tofu into cubes and pan-fry in a bit of oil until golden and crispy. Remove the tofu and set aside. In the same pan, cook a variety of vegetables, such as bell peppers, broccoli, and snap peas, until tender-crisp. Add the tofu back into the pan, and stir in a low carb stir-fry sauce or a splash of soy sauce. Serve over cauliflower rice or enjoy on its own for a satisfying and healthy low carb meal.
Estimated Macros:
- Calories: 300
- Carbs: 12g
- Protein: 18g
- Fat: 20g
22. Egg Roll in a Bowl
This deconstructed egg roll in a bowl is a tasty low carb alternative to traditional egg rolls. Cook ground pork or chicken in a pan with a bit of oil, then add in minced garlic, grated ginger, and diced onions. Stir in a bag of coleslaw mix and cook until the cabbage is tender. Add a splash of soy sauce, rice vinegar, and a pinch of sweetener, then top with sliced green onions and sesame seeds. Enjoy this flavorful dish as a quick and easy low carb meal.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 25g
- Fat: 18g
23. Chicken Fajita Stuffed Peppers
These chicken fajita stuffed peppers pack all the flavors of traditional fajitas into a low carb meal. Cut bell peppers in half lengthwise and remove the seeds. In a pan, cook sliced chicken breast, onions, and bell peppers with fajita seasoning. Spoon the cooked fajita mixture into the pepper halves and top with a sprinkle of shredded cheese. Bake until the peppers are tender and the cheese is melted. Serve with a dollop of sour cream or guacamole for added richness.
Estimated Macros:
- Calories: 300
- Carbs: 12g
- Protein: 30g
- Fat: 15g
24. Cauliflower Fried Rice with Shrimp
This cauliflower fried rice with shrimp is a tasty and low carb alternative to traditional fried rice. Pulse cauliflower florets in a food processor until they resemble the texture of rice. In a pan, cook shrimp with a bit of oil and minced garlic, then set aside. In the same pan, scramble a few eggs and set aside. Sauté diced onions, carrots, and peas, then add the cauliflower rice and cook until tender. Stir in the cooked shrimp, scrambled eggs, and a splash of soy sauce, and garnish with chopped green onions. This dish is a satisfying and healthy low carb meal that’s perfect for a busy weeknight.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 24g
- Fat: 16g
25. Stuffed Portobello Mushrooms with Sausage
These stuffed Portobello mushrooms with sausage are a hearty and satisfying low carb meal. Remove the stems and gills from large Portobello mushroom caps, then brush with olive oil and season with salt and pepper. Cook crumbled sausage in a pan with minced garlic and diced onions until browned. Stir in a bit of marinara sauce and cook until heated through. Spoon the sausage mixture into the mushroom caps and top with a sprinkle of shredded mozzarella cheese. Bake until the mushrooms are tender and the cheese is melted and bubbly.
Estimated Macros:
- Calories: 300
- Carbs: 9g
- Protein: 20g
- Fat: 20g
26. Mediterranean Egg Muffins
These Mediterranean egg muffins are a portable and delicious low carb breakfast option. Whisk together eggs, heavy cream, and seasonings in a bowl. Stir in chopped spinach, sun-dried tomatoes, Kalamata olives, and crumbled feta cheese. Pour the mixture into greased muffin cups and bake until the egg muffins are set and golden. These make-ahead egg muffins are perfect for a quick and easy low carb breakfast on the go.
Estimated Macros:
- Calories: 280
- Carbs: 6g
- Protein: 15g
- Fat: 22g
27. Chicken Caprese Skillet
This one-pan chicken Caprese skillet is a delicious and easy low carb meal. Sear boneless, skinless chicken breasts in a hot pan with a bit of oil, then top each piece with a slice of fresh tomato and a slice of mozzarella cheese. Transfer the pan to the oven and bake until the chicken is cooked through and the cheese is melted. Drizzle with balsamic glaze and garnish with fresh basil leaves for a light and flavorful low carb dish.
Estimated Macros:
- Calories: 300
- Carbs: 8g
- Protein: 30g
- Fat: 16g
28. Cheesy Broccoli and Cauliflower Casserole
This cheesy broccoli and cauliflower casserole is a comforting and low carb side dish or main course. Cook broccoli and cauliflower florets in boiling water for a few minutes until tender-crisp, then drain and place in a greased baking dish. In a saucepan, melt butter and whisk in some almond flour and heavy cream to create a creamy sauce. Stir in shredded cheddar cheese until melted and smooth. Pour the cheese sauce over the cooked vegetables and mix gently to combine. Top with a sprinkle of grated Parmesan cheese and bake until bubbly and golden. This dish is perfect as a low carb side dish or as a main course with a side salad.
Estimated Macros:
- Calories: 300
- Carbs: 10g
- Protein: 12g
- Fat: 24g
29. Turkey and Veggie Stuffed Zucchini Boats
These turkey and veggie stuffed zucchini boats are a flavorful and low carb meal option. Cut zucchini in half lengthwise and scoop out the center to create a “boat” shape. In a pan, cook ground turkey with diced onions, bell peppers, and minced garlic. Stir in a bit of marinara sauce and cook until heated through. Spoon the turkey and veggie mixture into the zucchini boats and top with a sprinkle of shredded mozzarella cheese. Bake until the zucchini is tender and the cheese is melted and bubbly.
Estimated Macros:
- Calories: 300
- Carbs: 12g
- Protein: 25g
- Fat: 18g
30. Spaghetti Squash Shrimp Scampi
For a low carb take on a classic pasta dish, try spaghetti squash shrimp scampi. Cut a spaghetti squash in half lengthwise and remove the seeds. Bake or microwave the squash until tender, then use a fork to shred the squash into spaghetti-like strands. In a pan, cook shrimp in a bit of butter and minced garlic, then stir in white wine, lemon juice, and crushed red pepper flakes for some heat. Toss the cooked spaghetti squash with the shrimp and sauce, and garnish with chopped parsley and a sprinkle of Parmesan cheese. This dish is a delicious and satisfying low carb meal that’s perfect for a cozy night in.
Estimated Macros:
- Calories: 300
- Carbs: 12g
- Protein: 20g
- Fat: 18g
Conclusion
In conclusion, these 30 low carb, 300 calorie meal ideas offer a wide range of delicious and healthy dishes for those following a keto diet. By incorporating these recipes into your meal plan, you can enjoy satisfying and nutritious meals while adhering to your dietary goals. For more information on low carb diets and keto, check out these resources on low carb options at Five Guys, the difference between low carb and keto, and a comparison of keto and paleo diets. Remember that the key to success on a keto diet is consistency and finding meal options that not only fit within your carb and calorie limits but also satisfy your taste buds.
If you ever experience headaches on a low-carb diet, it’s essential to stay hydrated and maintain a proper electrolyte balance to alleviate this common side effect. Additionally, incorporating high-fiber, low-carb foods can help improve digestion and promote overall health while following a keto diet.
To make your keto journey even more enjoyable, experiment with various low-carb, 300 calorie meal ideas, and find the dishes that you truly love. This way, you can stick to your dietary goals without feeling deprived or bored with your food choices. And remember, even when dining out or craving fast food, there are always low-carb options available to help you stay on track.
With this wide array of low carb 300 calorie meal ideas, you can confidently embark on your keto journey knowing that you have plenty of delicious and satisfying options to choose from. By remaining mindful of your carb intake and incorporating nutrient-dense, high-fat, and moderate-protein foods into your diet, you can enjoy the benefits of a keto lifestyle while also indulging in tasty meals. So, go ahead and try these recipes, and discover the joy of maintaining a healthy and fulfilling keto diet.
