Cooking Low Carb with Cassidy

Cooking Low Carb with Cassidy Keeping it high-protein and low-carb, without losing the flavor! 🍳 Turning family favorites into guilt-free, macro-friendly comfort food.

Follow along for easy recipes that even the kids will love!

06/13/2026

RUSTIC CHICKPEA & MEATBALL SKILLET
Stop making boring meatballs! 🛑 This one-pan masterpiece combines juicy, spiced meatballs with hearty chickpeas and sweet red peppers in a rich, simmered tomato sauce. It’s the ultimate high-protein, cozy comfort meal ready in just 35 minutes! ✨
️ TIME: Prep: 15m | Cook: 20m | Total: 35m
🔥 MACROS (per serving): 380 Cals | 32g Protein | 18g Carbs | 18g Fat
🛒 INGREDIENTS:
• 1.5 lbs ground beef (85/15 blend)
• 1/4 cup almond flour (or breadcrumbs)
• 1 large egg
• 2 cloves garlic, minced (divided)
• 1 tsp cumin & 1 tsp smoked paprika
• 1 can (15oz) chickpeas, rinsed
• 1 red bell pepper, diced
• 1 jar (24oz) marinara or crushed tomatoes
• Fresh parsley, salt & black pepper
‍🍳 INSTRUCTIONS:
1️⃣ MIX: Combine beef, almond flour, egg, half the garlic, cumin, paprika, salt, and pepper. Roll into 1.5-inch meatballs.
2️⃣ SEAR: Heat olive oil in a large skillet over medium-high heat. Brown meatballs on all sides (about 5 mins). Remove and set aside.
3️⃣ SIMMER: In the same pan, sauté red pepper and remaining garlic for 2 mins. Pour in marinara sauce and chickpeas. Bring to a gentle simmer.
4️⃣ COMBINE: Return meatballs to the skillet. Cover and simmer for 15 mins until sauce thickens and meatballs are cooked through.
5️⃣ SERVE: Garnish with fresh parsley and serve hot right from the skillet!
💡 PRO TIP: Use 85/15 ground beef for the juiciest meatballs that won't dry out!
👇 SAVE this to your "One-Pan Dinners" folder!
💬 Team Meatballs 🍖 or Team Chickpeas 🫘? Comment below!
📲 SHARE with a friend who loves easy comfort food!
🔖 HASHTAGS:

06/13/2026

🍅 TOMATES À LA PROVENÇALE (FRENCH BAKED TOMATOES) 🇫🇷
Bring a taste of the French countryside to your dinner table! ✨ These Tomates à la provençale are the ultimate side dish: juicy, ripe tomatoes baked until tender and topped with a crispy, golden crust of garlic, fresh herbs, and olive oil.
🛒 INGREDIENTS:
The Tomatoes:
• 4 large, ripe beefsteak or Roma tomatoes
• Salt and black pepper
• 2 tbsp olive oil (for drizzling)
The Provençal Topping:
• 1/2 cup breadcrumbs (Panko works great for crunch) See tip below for Low Carb swap!
• 3 cloves garlic, minced finely
• 1/4 cup fresh parsley, finely chopped
• 1 tsp fresh thyme leaves (or 1/2 tsp dried)
• 1/4 cup grated Parmesan cheese (optional, but delicious)
• 3 tbsp extra virgin olive oil
• Pinch of salt and pepper
👩‍🍳 INSTRUCTIONS:
1️⃣ PREP: Preheat your oven to 400°F (200°C). Lightly grease a baking dish large enough to hold the tomato halves snugly.
2️⃣ SLICE & SCOOP: Slice the tomatoes in half horizontally. If you want to prevent them from getting too watery, gently scoop out the seeds and pulp with a small spoon (you can save the pulp for a sauce!). Place the tomato halves cut-side up in the baking dish. Season lightly with salt and pepper.
3️⃣ MAKE THE TOPPING: In a small bowl, mix together the breadcrumbs (or almond flour), minced garlic, chopped parsley, thyme, Parmesan cheese (if using), salt, and pepper. Drizzle in the 3 tbsp of olive oil and mix with a fork until the mixture looks like wet sand.
4️⃣ TOP & BAKE: Spoon a generous amount of the herb mixture onto each tomato half, pressing it down gently so it sticks. Drizzle a little extra olive oil over the tops if they look dry.
5️⃣ BAKE: Bake for 20-25 minutes until the tomatoes are tender and the topping is golden brown and crispy.
6️⃣ SERVE: Let them cool for 5 minutes before serving. Garnish with fresh parsley if desired.
👇 SAVE this post to your "French Classics" or "Side Dish Ideas" folder so you have it for your next dinner party! 📌

06/13/2026

**🍓 HIGH PROTEIN MIXED BERRY BAKED CUSTARD **
Stop scrolling if you need a breakfast or dessert that tastes like a cheat meal but fuels your goals! 🤤 This creamy, low carb berry bake (a healthy twist on a classic French Clafoutis) is packed with protein, naturally sweetened, and loaded with fresh antioxidants.
🔥 MACROS (per slice, 8 servings):
• Calories: 175
• Net Carbs: 4g
• Protein: 18g
• Fat: 9g
⏱️ TIME:
• Prep: 10 mins
• Bake: 35-40 mins
• Total: 50 mins
• Servings: 8 squares
🛒 INGREDIENTS:
The Custard Base:
• 1 cup full-fat cottage cheese (blended until completely smooth)
• 4 large eggs (room temp)
• 1 scoop (30g) vanilla whey or casein protein powder
• 1/4 cup finely ground almond flour
• 1/4 cup powdered erythritol or monk fruit sweetener
• 1 tsp pure vanilla extract
• 1/2 tsp baking powder
• Pinch of sea salt
The Toppings:
• 1 ½ cups mixed fresh berries (raspberries, blueberries, blackberries)
• Fresh mint leaves for garnish
👩‍🍳 INSTRUCTIONS:
1️⃣ PREP: Preheat your oven to 350°F (175°C). Lightly grease an 8x8 inch square baking dish with butter or non-stick spray.
2️⃣ BLEND: In a blender, combine the cottage cheese, eggs, vanilla extract, and sweetener. Blend on high for 30-45 seconds until completely smooth and creamy. (This is the secret to the perfect custard texture!)
3️⃣ MIX: Pour the wet mixture into a bowl. Whisk in the protein powder, almond flour, baking powder, and salt until fully combined and no lumps remain.
4️ ASSEMBLE: Pour the batter into your prepared baking dish. Gently press the mixed berries into the top of the batter so they stay visible and don't sink to the bottom.
5️⃣ BAKE: Bake for 35-40 minutes. The edges should be golden brown and the center should be set but still slightly jiggly (it will firm up as it cools).
6️⃣ COOL & SERVE: Let it cool for at least 15 minutes before slicing. Garnish with fresh mint and serve warm or chilled!
👇 SAVE this post to your "Healthy Breakfast" folder so you don't lose it!

06/13/2026

🔥 MELT-IN-YOUR-MOUTH SLOW COOKER BEEF ROAST! 🔥
This Honey Garlic Slow Cooker Beef Roast is the ultimate set-it-and-forget-it comfort food! Juicy, fork-tender beef coated in a rich, sweet & savory golden glaze.

⏰ PREP TIME: 15 minutes
🍳 COOK TIME: 8-10 hours (Low) or 5-6 hours (High)
🍽️ SERVINGS: 6-8
📝 INGREDIENTS:
For the Beef:
• 3-4 lb beef chuck roast (chuck is best for slow cooking!)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 tbsp olive oil (for searing)
For the Honey Garlic Glaze:
• 1/3 cup honey
• 1/4 cup low-sodium soy sauce
• 1/4 cup beef broth
• 4 cloves garlic, minced
• 2 tbsp Dijon mustard
• 1 tbsp apple cider vinegar
• 1 tbsp Worcestershire sauce (the secret ingredient for deep beefy flavor!)
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 2 tbsp cornstarch + 2 tbsp cold water (for thickening, optional)
‍🍳 INSTRUCTIONS:
1️⃣ Season the beef: Pat the chuck roast completely dry with paper towels. Rub all sides generously with salt, pepper, and garlic powder.
2️⃣ Sear for flavor: Heat olive oil in a large skillet over medium-high heat. Sear the beef on all sides until a deep, dark brown crust forms (about 2-3 minutes per side). This step is crucial for that beautiful color in the photo!
3️ Make the glaze: In a small bowl, whisk together the honey, soy sauce, beef broth, minced garlic, Dijon mustard, apple cider vinegar, Worcestershire sauce, thyme, and rosemary.
4️⃣ Slow cook: Transfer the seared beef to your slow cooker. Pour the glaze mixture evenly over the top. Cover and cook on LOW for 8-10 hours or HIGH for 5-6 hours, until the beef is fork-tender.
5️⃣ Thicken the sauce (Optional): For a thicker, glossy glaze, mix the cornstarch and cold water. Stir it into the cooking juices during the last 30 minutes of cooking.
6️⃣ Rest & serve: Let the roast rest for 10-15 minutes before slicing against the grain. Spoon that incredible golden glaze over the top and serve!

💾 SAVE this recipe for your next meal prep Sunday!

06/12/2026

🍕 Cheesy Beef Taco Pizza (Flatbread Style)

Pizza night just got a Mexican makeover! This savory taco pizza features a crispy flatbread crust loaded with seasoned ground beef, a blend of melted cheddar and mozzarella cheese, and topped with fresh pico de gallo.
⏱️ Time Breakdown:
Prep Time: 15 mins
Cook Time: 12–15 mins
Total Time: ~30 mins
Servings: 4–6 slices
** Ingredients:**
1 large pre-made flatbread or pizza crust (or naan bread)
1 lb (450g) lean ground beef
1 packet taco seasoning
½ cup water
1 ½ cups shredded Mexican blend cheese (or mix of cheddar & mozzarella)
½ cup salsa or enchilada sauce (for base layer)
Fresh Toppings:
½ cup diced tomatoes
¼ cup diced red onion
2 tbsp chopped green onions or chives
Fresh cilantro (optional)
Sour cream or guacamole for serving
👩‍🍳 Instructions:
Prep: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Cook Beef: Brown ground beef in a skillet over medium-high heat. Drain fat. Stir in taco seasoning and water; simmer until thickened (3-5 mins).
Assemble Base: Place flatbread on baking sheet. Spread a thin layer of salsa/enchilada sauce over the crust. Top evenly with cooked beef mixture, then sprinkle generously with shredded cheese.
Bake: Bake for 10–12 minutes until crust edges are golden and cheese is bubbly and melted.
Top & Slice: Remove from oven. Immediately top with fresh diced tomatoes, red onion, and green onions. Let cool for 2 minutes.
Serve: Cut into triangles (as shown!) and serve warm. Add a dollop of sour cream or guacamole if desired.
** Pro Tip:** For extra crispiness, bake the plain flatbread for 3-4 minutes before adding toppings. This prevents a soggy crust! Also, always add fresh veggies after baking to keep them vibrant and crunchy.
What’s your favorite pizza topping combo? Tell me below!

06/12/2026

🥩 Citrus & Chipotle Shredded Beef (Barbacoa Style)
Description:
Melt-in-your-mouth shredded beef simmered in a rich, smoky citrus-chipotle sauce! This tender, flavorful dish is perfect for tacos, burrito bowls, or eating straight from the plate. It’s naturally gluten-free, dairy-free, and packed with protein. The lime cuts through the richness perfectly!
⏱️ Time Breakdown:
Prep Time: 15 mins
Cook Time: 6–8 hours (Low) or 3–4 hours (High)
Total Time: ~6 hrs 15 mins
Servings: 6–8
🛒 Ingredients:
3 lbs (1.4kg) beef chuck roast, trimmed
4 chipotle peppers in adobo sauce
½ cup fresh lime juice (about 3–4 limes)
¼ cup fresh orange juice
6 cloves garlic, minced
2 tsp ground cumin
2 tsp dried oregano
1 tsp smoked paprika
1 cup beef broth
Salt & black pepper to taste
Fresh cilantro, chopped (for garnish)
Lime wedges (for serving)
👩‍🍳 Instructions:
Sear (Optional): Season the beef generously with salt, pepper, cumin, oregano, and paprika. Sear in a hot skillet with oil for 2–3 minutes per side to develop a crust.
Blend Sauce: In a blender, combine chipotle peppers, lime juice, orange juice, garlic, and beef broth. Blend until smooth.
Slow Cook: Place the beef in your slow cooker. Pour the blended sauce over the meat. Cover and cook on LOW for 6–8 hours or HIGH for 3–4 hours, until fork-tender.
Shred: Remove the beef and place it on a large platter (as shown!). Use two forks or tongs to shred the meat into bite-sized strands.
Sauce: Skim excess fat from the cooking liquid if desired. Toss the shredded beef back into the juices to keep it moist and flavorful.
Serve: Garnish generously with fresh cilantro and serve with lime wedges on the side.
How do you like to eat your shredded beef? Tacos, rice bowls, or just with a fork? Let me know below! 🌮

06/12/2026

SLOW COOKER STICKY HONEY BBQ CHICKEN 🍗🍯
This is the ultimate "set it and forget it" dinner! Juicy chicken thighs are slow-cooked in a sweet, smoky, and sticky glaze until they are fall-apart tender. It's the perfect hands-off meal for busy weeknights, family dinners, or easy meal prep. The sauce reduces down to a glossy, caramelized coating that everyone will love. Serve it over rice, with roasted veggies, or just eat it straight from the pot!
⏱️ PREP: 10 min | COOK: 4-6 hrs | TOTAL: 6 hrs 10 min | SERVES: 6
🛒 INGREDIENTS:
• 3 lbs boneless, skinless chicken thighs
• 1 cup BBQ sauce (your favorite brand)
• 1/3 cup honey
• 1/4 cup soy sauce (or tamari)
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp onion powder
• 1/4 tsp red pepper flakes (optional for heat)
• Salt & black pepper to taste
• Sesame seeds & green onions for garnish (optional)
💡 PRO TIP: For an extra thick, sticky glaze, remove the chicken when done and simmer the remaining sauce in a saucepan over medium heat for 5-10 minutes until it reduces and thickens, then pour it back over the chicken!
👩‍🍳 INSTRUCTIONS:
In a small bowl, whisk together the BBQ sauce, honey, soy sauce, minced garlic, smoked paprika, onion powder, and red pepper flakes.
Place the chicken thighs in the slow cooker in a single layer (overlap slightly if needed). Season lightly with salt and pepper.
Pour the sauce mixture evenly over the chicken.
Cover and cook on LOW for 6 hours or HIGH for 3-4 hours, until the chicken is tender and cooked through (internal temp 165°F).
Use tongs to remove chicken. If you want a thicker sauce, follow the Pro Tip above.
Garnish with sesame seeds or green onions and serve hot!
👇 SAVE this recipe for your next busy weeknight!
💬 COMMENT below: Do you prefer chicken thighs or breasts for slow cooker meals?
📤 SHARE this with someone who needs an easy dinner idea!

06/12/2026

SLOW COOKER LEMON HERB CHICKEN 🍋🍅🥒✨
This easy "dump-and-go" Mediterranean crockpot chicken is your ultimate weeknight dinner hero! Tender, juicy chicken cubes slow-cooked with sweet burst cherry tomatoes, fresh zucchini, and bright lemon. It’s low-carb, high-protein, and requires minimal cleanup. Whether you are feeding a hungry family or prepping lunches for the week, this vibrant dish delivers big flavor with zero fuss. The lemon and basil create a fresh, zesty aroma that will make your whole house smell amazing!
⏱️ PREP: 10 min | COOK: 4 hrs | TOTAL: 4 hrs 10 min | SERVES: 4
🛒 INGREDIENTS:
• 2 lbs boneless chicken breasts, cubed
• 1 pint cherry tomatoes, halved
• 2 medium zucchini, diced
• 2 lemons (1 sliced, 1 juiced)
• 1/4 cup fresh basil, chopped
• 3 cloves garlic, minced
• 2 tbsp olive oil
• Salt & black pepper to taste
💡 PRO TIP: Add the zucchini in the last hour of cooking so it stays tender-crisp and doesn't turn mushy in the slow cooker!
‍🍳 INSTRUCTIONS:
Add cubed chicken, cherry tomatoes, minced garlic, olive oil, lemon juice, salt, and pepper to your slow cooker. Stir well.
Top with fresh lemon slices. Cover and cook on LOW for 3.5 hours.
Add the diced zucchini, cover, and cook for 1 more hour until veggies are perfectly tender.
Garnish with fresh chopped basil before serving. Enjoy!
👇 SAVE this recipe for your next busy weeknight!
💬 COMMENT "CHICKEN" if you love easy crockpot meals!
📤 SHARE this with a friend who needs dinner inspiration!
TAG your favorite home cook below! 👇

06/12/2026

SPINACH & CHEESE FRITTATA 🍳✨
This golden, fluffy crustless quiche is the ultimate cozy breakfast or weekend brunch! Packed with fresh spinach, garlic, and melted cheese, it’s a low-carb, high-protein meal that looks incredibly elegant but is so easy to make. Perfect for feeding a hungry crowd, holiday mornings, or your weekly meal prepping routine!
️ PREP: 10 min | COOK: 35 min | TOTAL: 45 min | SERVES: 6
🛒 INGREDIENTS:
• 10 large eggs
• 1/2 cup heavy cream or milk
• 4 cups fresh spinach, roughly chopped
• 1 cup shredded Gruyère or mozzarella cheese
• 1/2 cup feta cheese, crumbled
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• Salt, black pepper & a pinch of nutmeg
• 2 tbsp unsalted butter or olive oil
💡 PRO TIP: Squeeze out excess water from the spinach before cooking to prevent a soggy frittata!
👩‍🍳 INSTRUCTIONS:
Preheat your oven to 375°F (190°C). Generously grease a 9-inch round baking dish or cast-iron skillet.
Melt butter in an oven-safe skillet over medium heat. Sauté the diced onion and minced garlic until soft and fragrant (about 3 mins).
Add the fresh spinach and cook until completely wilted. Remove from heat.
In a large bowl, whisk together the eggs, heavy cream, salt, pepper, and nutmeg until smooth.
Stir in half of the shredded cheeses and the cooked spinach mixture. Pour everything into your prepared dish and top evenly with the remaining cheese.
Bake for 30-35 minutes until beautifully puffed, golden brown on top, and set in the center.
Let it cool for 10 minutes before slicing. Serve warm and enjoy every single bite!
👇 SAVE this recipe for your next brunch!
💬 COMMENT "YUM" if you're making this!
📤 SHARE this with a friend who loves easy, delicious meals!

06/11/2026

Cheesy Eggplant & Ground Beef Casserole (Moussaka)
Layers of tender eggplant, savory seasoned ground beef in rich tomato sauce, and topped with melted golden cheese - this comforting casserole is the ultimate family dinner!

⏱️ Time:
Prep Time: 25 minutes
Cook Time: 45 minutes
Total Time: 1 hour 10 minutes
Servings: 6-8 people
🥘 INGREDIENTS:
For the Eggplant Layers:
3 large eggplants, sliced 1/2-inch thick
3 tbsp olive oil
Salt & pepper to taste
For the Meat Sauce:
1.5 lbs ground beef (or lamb)
1 large onion, diced
3 cloves garlic, minced
1 can (14 oz) crushed tomatoes
2 tbsp tomato paste
1 tsp cinnamon
1 tsp dried oregano
1/2 tsp nutmeg
Salt & pepper to taste
For the Cheese Topping:
2 cups mozzarella cheese, shredded
1 cup parmesan cheese, grated
1/2 cup breadcrumbs (optional)
Fresh thyme for garnish
👩‍🍳 INSTRUCTIONS:
Prep Eggplant: Preheat oven to 400°F (200°C). Brush eggplant slices with olive oil, season with salt & pepper. Bake for 20 minutes, flipping halfway.

Make Meat Sauce: While eggplant bakes, brown ground beef in a large skillet over medium-high heat. Drain excess fat. Add onion and garlic, cook 5 minutes until soft.
Simmer: Stir in crushed tomatoes, tomato paste, cinnamon, oregano, nutmeg, salt & pepper. Simmer 15 minutes until thickened.

Assemble: In a 9x13 baking dish, layer: eggplant slices, meat sauce, repeat layers. Top with final eggplant layer.
Add Cheese: Mix mozzarella and parmesan. Spread over top layer. Sprinkle with breadcrumbs if using.

Bake: Bake at 375°F (190°C) for 25-30 minutes until cheese is golden and bubbly.

Rest & Serve: Let stand 10 minutes before serving. Garnish with fresh thyme.

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