If you’ve been on the keto journey, you might find yourself missing the rich, comforting flavors of soul food. I know I have! That’s why I put together this list of keto soul food recipes that bring back those classic tastes without the carbs. You don’t have to sacrifice flavor or your favorite Southern dishes just because you’re watching your carbs.
This post is perfect for anyone who loves low-carb soul food and wants to enjoy those hearty meals while sticking to their keto lifestyle. Whether you’re a seasoned keto veteran or just starting out, these recipes will satisfy your cravings for comfort food. It’s all about making delicious, keto-friendly dishes that still feel like a warm hug from your grandma.
Get ready to dig into ten amazing recipes that are not only satisfying but also packed with flavor. From crispy keto fried chicken to a sweet keto peach cobbler, I’ve got you covered. You’ll find meals that are easy to prepare and perfect for family dinners or cozy nights in. So, grab your apron and let’s bring that soulful comfort back to your kitchen in a healthy way!
Key Takeaways
– Enjoy classic Southern flavors with keto-friendly dishes like Keto Fried Chicken and Keto Jambalaya without the carbs.
– Learn how to make healthy versions of your favorite comfort foods, such as Cauliflower Mac and Cheese and Keto Green Bean Casserole.
– Satisfy your sweet tooth with a delightful Keto Peach Cobbler that fits perfectly into your low-carb lifestyle.
– Discover easy-to-follow recipes designed for anyone looking to enjoy flavorful low carb meals that don’t skimp on taste.
– Bring a taste of the South to your dinner table with quick and delicious meals that the whole family will love.
1. Keto Fried Chicken
You want crispy chicken that fits your keto plan. This fried chicken uses almond flour for a crunchy coat. The meat stays juicy and the flavors stay bold. It’s a simple method you can make tonight and share with family.
Keto Fried Chicken
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Savor the rich, smoky flavor of collard greens without the guilt! This low carb version is made with bacon and spices, elevating the greens to a dish that’s soulfully satisfying. A staple in Southern kitchens, collard greens are nutrient-rich and pair perfectly with any meal.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 30 minutes
– Total Time: 40 minutes
– Calories: 150 per serving
Nutrition Information:
– Fat: 10g
– Protein: 5g
– Net Carbs: 2g
Ingredients List:
– 1 bunch collard greens, chopped
– 4 slices bacon, chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup chicken broth
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a large skillet, cook the bacon over medium heat until crispy.
2. Remove the bacon and set aside. In the bacon drippings, sauté onions until translucent.
3. Add garlic and cook for an additional minute.
4. Stir in collard greens and chicken broth, cover, and cook for 30 minutes.
5. Season with salt and pepper and add back the bacon before serving.
– For added flavor, throw in a splash of apple cider vinegar before serving.
– You can substitute turkey bacon for a lighter option.
Low Carb Collard Greens
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KOYAH – Organic USA Collard Greens Powder (Equivalent to 15 Cups Fresh):…
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Glory Seasoned Southern Style Collard Greens, 27oz (Pack of 3)
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3. Cauliflower Mac and Cheese
This cauliflower mac and cheese delivers all the creamy, cheesy goodness you love without the carbs! Cauliflower florets replace traditional pasta, soaking up the rich cheese sauce for a dish that feels indulgent yet healthy. It’s the ultimate comfort food, perfect as a main or side.
Recipe Overview:
– Servings: 6
– Prep Time: 15 minutes
– Cook Time: 25 minutes
– Total Time: 40 minutes
– Calories: 250 per serving
Nutrition Information:
– Fat: 20g
– Protein: 10g
– Net Carbs: 5g
Ingredients List:
– 1 head cauliflower, cut into florets
– 1 cup heavy cream
– 1 ½ cups shredded cheddar cheese
– ½ cup cream cheese
– 1 tsp garlic powder
– Salt and pepper to taste
Step-by-Step Instructions:
1. Preheat your oven to 350°F.
2. Steam cauliflower florets until tender, about 5-7 minutes.
3. In a saucepan, heat heavy cream, cream cheese, garlic powder, salt, and pepper until melted and combined.
4. Add shredded cheddar cheese and stir until melted.
5. Mix cauliflower with cheese sauce, transfer to a baking dish, and bake for 20 minutes.
– Add cooked bacon or sausage for extra flavor.
– Top with more cheese and broil for the last 2 minutes for a crispy finish.
Cauliflower Mac and Cheese
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AROMA Digital Rice Cooker, 4-Cup (Uncooked) / 8-Cup (Cooked), Steamer, G…
Amazon$34.994. Keto Shrimp and Grits
This keto shrimp and grits recipe takes your taste buds to the South without the carbs! Instead of traditional grits, we use creamy cauliflower puree, making it a luxurious, low-carb dish that’s perfect for a special occasion or a cozy night in. The shrimp is sautéed to perfection in a flavorful garlic sauce that harmonizes beautifully with the creamy base.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: 320 per serving
Nutrition Information:
– Fat: 20g
– Protein: 25g
– Net Carbs: 6g
Ingredients List:
– 1 lb shrimp, peeled and deveined
– 1 head cauliflower, cut into florets
– 2 tbsp butter
– 2 cloves garlic, minced
– 1 cup chicken broth
– ½ cup heavy cream
– Salt, pepper, and cayenne to taste
Step-by-Step Instructions:
1. Steam the cauliflower until soft. Blend with heavy cream until smooth, season with salt and pepper.
2. In a skillet, melt butter and sauté garlic until fragrant.
3. Add shrimp and cook until pink, about 3-4 minutes.
4. Stir in chicken broth and simmer for 5 minutes.
5. Serve shrimp over cauliflower puree, garnished with parsley.
– Swap butter for olive oil for a lighter option.
– For extra spice, add some diced jalapeños to the shrimp.
Fun fact: swapping traditional grits for creamy cauliflower puree slashes carbs in keto soul food recipes without sacrificing soul. When shrimp hits a garlic butter sauce, this keto shrimp and grits proves you can have big flavors in under 30 minutes.
Keto Shrimp and Grits
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Mantova Organic Cauliflower Rice, 8.5 oz. (Pack of 6), Product of Italy,…
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Fullgreen Riced Cauliflower with Carrots and Peas, non-gmo, no preservat…
Amazon$30.515. Southern-Style Keto Biscuits
Who doesn’t love a flaky biscuit fresh from the oven? This keto version uses almond flour and cream cheese to create dreamy, buttery biscuits without the carbs! Whether enjoyed alone or with a hearty meal, these biscuits are sure to impress at any breakfast table.
Recipe Overview:
– Servings: 8
– Prep Time: 10 minutes
– Cook Time: 25 minutes
– Total Time: 35 minutes
– Calories: 180 per biscuit
Nutrition Information:
– Fat: 15g
– Protein: 6g
– Net Carbs: 3g
Ingredients List:
– 2 cups almond flour
– 1/4 cup cream cheese, softened
– 1/4 cup butter, melted
– 1 egg
– 1 tbsp baking powder
– Salt to taste
Step-by-Step Instructions:
1. Preheat oven to 350°F and line a baking sheet with parchment paper.
2. In a bowl, mix almond flour, baking powder, and salt.
3. Stir in cream cheese, melted butter, and egg until a dough forms.
4. Scoop dough onto the baking sheet, forming 8 biscuits.
5. Bake for 25 minutes until golden and flaky.
– For added flavor, mix in herbs like rosemary or thyme.
– Serve warm with butter or sugar-free jam.
Southern-Style Keto Biscuits
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Anthony’s Almond Meal Flour, Unblanched, 5 lb, Gluten Free, Non GMO, Ket…
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6. Keto Jambalaya
Bring the flavors of New Orleans to your kitchen with this keto jambalaya! Packed with sausage, shrimp, and veggies, this one-pot dish is vibrant and full of bold Southern spices. It’s hearty, satisfying, and low in carbs, making it perfect for a family dinner or meal prep.
Recipe Overview:
– Servings: 6
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 320 per serving
Nutrition Information:
– Fat: 22g
– Protein: 25g
– Net Carbs: 8g
Ingredients List:
– 1 lb smoked sausage, sliced
– 1 lb shrimp, peeled and deveined
– 1 bell pepper, diced
– 1 onion, diced
– 3 cloves garlic, minced
– 1 can diced tomatoes (14 oz)
– 2 cups cauliflower rice
– 1 tbsp Cajun seasoning
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a large pot, sauté sausage until browned. Remove and set aside.
2. In the same pot, add onions, garlic, and bell pepper, cooking until soft.
3. Stir in diced tomatoes, cauliflower rice, and Cajun seasoning.
4. Add the sausage back in along with shrimp and cook until shrimp is pink and cooked through.
5. Serve hot, garnished with parsley.
– Adjust the spice level by adding more Cajun seasoning.
– Leftovers can be easily reheated for a quick meal.
Keto Jambalaya
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McCormick Culinary Bayou Cajun Seasoning, 21 oz – One 21 Ounce Container…
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Spiceology – Black Magic Cajun Blackening Seasoning – Bold & Savory Blac…
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This keto chicken and dumplings recipe is a comforting spin on the classic dish. Instead of traditional dumplings, it uses fluffy cauliflower dumplings to keep the carbs low while still delivering that warm, homestyle feel. It’s an ultimate soul food that warms your heart and fills your belly!
Recipe Overview:
– Servings: 6
– Prep Time: 20 minutes
– Cook Time: 30 minutes
– Total Time: 50 minutes
– Calories: 320 per serving
Nutrition Information:
– Fat: 18g
– Protein: 25g
– Net Carbs: 7g
Ingredients List:
– 2 cups cooked chicken, diced
– 1 head cauliflower, steamed and mashed
– 1 cup chicken broth
– 1 cup heavy cream
– 1 egg
– 1 tbsp almond flour
– Salt, pepper, and thyme to taste
Step-by-Step Instructions:
1. In a pot, combine chicken, chicken broth, cream, salt, pepper, and thyme. Bring to a simmer.
2. Mix mashed cauliflower, egg, and almond flour to form a dough.
3. Scoop spoonfuls of the dough into the simmering pot.
4. Cover and cook for 15 minutes until dumplings are fluffy.
5. Serve hot, garnished with parsley.
– For a more intense flavor, add some celery and carrots to the broth.
– You can use leftover turkey for a holiday twist!
Comfort that doesn’t derail your goals is possible. With keto soul food recipes like this chicken and dumplings, you get cozy, homemade flavor without the carbs.
Keto Chicken and Dumplings
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Kitchen Basics Original Chicken Bone Broth, 8.25 oz (Pack of 12)
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Amazon$24.498. Southern-Style Keto Green Bean Casserole
This Southern-style keto green bean casserole takes the classic dish to a low-carb level, making it perfect for holiday feasts or family dinners. Creamy and topped with crunchy almond flour breadcrumbs, it’s a delightful side that pairs well with any main dish!
Recipe Overview:
– Servings: 8
– Prep Time: 15 minutes
– Cook Time: 25 minutes
– Total Time: 40 minutes
– Calories: 220 per serving
Nutrition Information:
– Fat: 15g
– Protein: 5g
– Net Carbs: 4g
Ingredients List:
– 1 lb fresh green beans, trimmed
– 1 cup heavy cream
– 1 cup mushrooms, sliced
– 1/2 cup almond flour
– 1/4 cup parmesan cheese
– Salt and pepper to taste
Step-by-Step Instructions:
1. Preheat oven to 350°F. Blanch the green beans for 5 minutes and set aside.
2. In a skillet, sauté mushrooms until soft, then add heavy cream and seasonings.
3. Combine green beans and mushroom sauce in a baking dish.
4. In a separate bowl, mix almond flour and parmesan cheese, then sprinkle over the green beans.
5. Bake for 25 minutes until bubbly and golden.
– Add cooked bacon pieces for a smoky flavor.
– You can substitute broccoli or cauliflower for a variation!
Fun fact: traditional green bean casserole can sneak in 10–15g net carbs per serving, but this Southern-Style keto version clocks in at about 4g. Creamy and crunchy, it’s holiday-friendly and still satisfies cravings without missing flavor.
Southern-Style Keto Green Bean Casserole
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These low carb soul food meatballs are a delicious and easy meal option that brings comfort to your table. Made with ground beef and almond flour, they’re perfectly seasoned and juicy. Serve them with a low-carb marinara sauce for a satisfying dish that will please everyone!
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 20 minutes
– Total Time: 35 minutes
– Calories: 350 per serving
Nutrition Information:
– Fat: 25g
– Protein: 28g
– Net Carbs: 2g
Ingredients List:
– 1 lb ground beef
– 1/2 cup almond flour
– 1 egg
– 1/4 cup parmesan cheese
– 2 tbsp Italian seasoning
– Salt and pepper to taste
Step-by-Step Instructions:
1. Preheat oven to 375°F.
2. In a bowl, mix ground beef, almond flour, egg, parmesan, and seasonings until combined.
3. Form into meatballs and place on a lined baking sheet.
4. Bake for 20 minutes until cooked through.
5. Serve with low-carb marinara sauce.
– Use ground turkey for a leaner option.
– You can freeze leftover meatballs for a quick meal later.
Low Carb Soul Food Meatballs
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Amazon$21.3910. Keto Peach Cobbler
End your meal on a sweet note with this keto peach cobbler, a dessert that satisfies your sweet tooth while keeping the carbs in check! Made with juicy, fresh peaches and a crumbly almond flour topping, it’s the perfect way to celebrate the flavors of summer in a healthier way.
Recipe Overview:
– Servings: 8
– Prep Time: 10 minutes
– Cook Time: 25 minutes
– Total Time: 35 minutes
– Calories: 220 per serving
Nutrition Information:
– Fat: 15g
– Protein: 4g
– Net Carbs: 5g
Ingredients List:
– 4 cups sliced peaches (fresh or canned in juice)
– 1/4 cup erythritol or sweetener of choice
– 1 1/2 cups almond flour
– 1/2 cup butter, melted
– 1 tsp cinnamon
– 1 egg
Step-by-Step Instructions:
1. Preheat oven to 350°F. In a bowl, mix sliced peaches with sweetener and pour into a baking dish.
2. In another bowl, mix almond flour, melted butter, egg, and cinnamon to form a crumbly topping.
3. Sprinkle the topping over the peaches.
4. Bake for 25 minutes until bubbly and golden.
5. Serve warm, perhaps with some sugar-free whipped cream.
– Use frozen peaches for a quick option.
– Feel free to add nuts or coconut for added texture!
Keto Peach Cobbler
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These keto soul food recipes prove that you can enjoy the comfort of Southern cuisine while maintaining a low-carb lifestyle. From crispy fried chicken to sweet peach cobbler, each dish offers big flavors that will satisfy your cravings. Embrace these healthy Southern recipes to keep your meals exciting and delicious!
Experiment with these flavorful low carb meals, and don’t hesitate to put your twist on them. Share your creations and enjoy the goodness of comfort food without the added carbs!
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Frequently Asked Questions
What Are Some Popular Keto Soul Food Recipes to Try?
If you’re looking to explore delicious options, you’ll love recipes like Keto Collard Greens and Cauliflower Mac and Cheese. These dishes capture the essence of traditional soul food while being low carb and keto-friendly. Don’t forget to try Keto Fried Chicken made with almond flour for that crispy texture without the carbs!
How Can I Make Traditional Southern Dishes Keto-Friendly?
Transforming your favorite Southern comfort foods into keto-friendly dishes is easier than you think! Start by substituting high-carb ingredients with low-carb alternatives. For example, use z cauliflower instead of rice or potatoes, and opt for almond or coconut flour instead of regular flour. This way, you can enjoy your favorite low carb soul food without sacrificing flavor.
Are Keto Soul Food Recipes Suitable for Everyone?
Absolutely! While keto soul food recipes are perfect for those following a low-carb diet, they can also be enjoyed by anyone looking for healthy southern recipes that are packed with flavor. These meals can offer a delicious twist to family dinners and gatherings, making them suitable for diverse dietary preferences.
What Ingredients Should I Stock for Making Keto Comfort Food?
Stocking your kitchen for keto comfort food can be fun! Essential ingredients include almond flour, coconut oil, nutritional yeast, and a variety of spices like paprika and garlic powder. Don’t forget to have plenty of fresh vegetables, meats, and cheeses on hand to whip up flavorful low carb meals whenever the craving strikes!
Can I Meal Prep Keto Soul Food Recipes in Advance?
Yes, meal prepping is a fantastic way to enjoy keto soul food recipes throughout the week! Many dishes, like slow-cooked brisket or keto gumbo, store well and taste even better the next day. Just portion them out into airtight containers, and you’ll have delicious, healthy southern recipes ready to go whenever you need a quick meal!
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