Low-carb, high-protein meals are excellent for managing blood sugar, improving insulin sensitivity, and supporting metabolic health. This article offers 10 Australian-inspired recipes that are under 10g of net carbs per serving, packed with quality proteins, and designed to work with tools like CGMs (Continuous Glucose Monitors).

From Korean Beef Lettuce Wraps to Macadamia Barramundi, these recipes use local ingredients like kangaroo meat, barramundi, and zucchini, making them both nutritious and flavourful.

Key highlights:

• Recipes include: Korean Beef Wraps, Salmon Pizza, Kangaroo Steak, Chicken Zoodles, and more.
• Nutritional focus: Protein-to-carb ratios (e.g., 3:1) for blood sugar stability.
• Health benefits: Supports PCOS, menopause, and metabolic health.
• Australian ingredients: Kangaroo, barramundi, macadamias, and native greens.
• Meal prep tips: Freezer-friendly options and quick cooking methods.

Quick comparison table:

These recipes are easy to customise, rich in nutrients, and designed to help you achieve your health goals while enjoying delicious meals. Read on for detailed instructions and tips!

1. Korean beef lettuce wraps

This dish packs 28g of protein per serving with just 4g of net carbs, making it a great choice for those focused on metabolic health.

The flavour comes from Byron Bay Chilli Co's sriracha and coconut aminos, while Bibb lettuce from NSW serves as a sturdy, low-carb wrap option.

These macros work well for those tracking their intake, fitting neatly into CGM (Continuous Glucose Monitoring) strategies. The 3:1 ratio of protein to carbs aligns with Diabetes Australia's blood sugar guidelines.

For gluten-free needs, swap soy sauce with Tamari. Vegetarians can replace beef with tempeh crumbles while keeping protein levels high. Chang's Reduced-Sodium Soy Sauce is a good choice for those keeping an eye on sodium.

• Storage tips: Freeze the seasoned beef for up to 3 months, and keep pickled vegetables in the fridge for up to 5 days.‍
• Pro tip: Use Bibb lettuce instead of iceberg for stronger wraps. Make sure to pat the leaves dry to avoid sogginess.

2. Salmon and avocado broccoli pizza

This low-carb pizza offers a satisfying twist on traditional recipes, using a broccoli-almond base for the crust. It's a flavourful and nutrient-packed alternative to classic pizza dough.

‍The crust is made by combining two parts riced broccoli with one part almond meal, creating a sturdy base that holds toppings well. With a focus on balanced macronutrients, this pizza mirrors the 3:1 protein-to-carb ratio seen in the Korean beef wraps.

For toppings, stick to Australian-sourced ingredients like Huon Aquaculture Tasmanian smoked salmon and West Australian Hass avocados from Covs Fresh. The omega-3s in the salmon and the creamy texture of avocado not only enhance flavour but also help lower inflammation markers by up to 40%. This combination works well with CGM strategies, offering steady glucose responses.

Preparation tips:

• Blanch the broccoli, squeeze out excess water, and pre-bake the crust at 200°C for 15 minutes before adding toppings.
• For the best results, press the crust to a 1cm thickness before baking.

‍Dietary adjustments: For a dairy-free version, replace ricotta with a mix of blended cashews and coconut cream.

3. Kangaroo steak with asparagus

This dish highlights Australia's native ingredients, offering a protein-packed, low-carb option that aligns with metabolic health goals.

The secret to tender kangaroo steak lies in the preparation. Marinate the meat for 30 minutes with native Australian herbs. Bush tomato powder adds rich flavour without adding carbs, while lemon myrtle brings a bright, citrussy touch.

Pair the steak with asparagus for a nutrient-rich combination. A quick 90-second blanch keeps the asparagus crisp while preserving its nutritional value, including 54mcg of folate and 90% of its inulin fibre. This supports gut health, which plays a role in glucose metabolism. Additionally, the dish's iron content (4.1mg/100g) can help combat fatigue, especially for those managing metabolic conditions with CGM data.

The pairing also offers unique health benefits. Kangaroo meat contains conjugated linoleic acid, which has been linked to improved insulin responses in 68% of PCOS cases. Meanwhile, asparagus provides prebiotic support thanks to its inulin fibre.

Dietary adjustments:

• Swap kangaroo steak for emu steak if you have histamine intolerance.
• For a vegan alternative, try marinated king oyster mushrooms.
• Adjust for low-FODMAP diets as needed.

With its balanced protein-to-carb ratio, this dish helps maintain stable blood glucose levels, making it a smart choice for anyone tracking metabolic responses using CGM technology.

4. Chicken and pesto zucchini noodles

Looking for a Mediterranean-inspired, low-carb twist on pasta? This dish is packed with protein – 35g per serving – and contains less than 8g of net carbs, making it a great option for those focusing on metabolic health. Plus, it’s made with locally sourced Australian ingredients.

To get the best texture, start by salting and draining the zucchini noodles for 15 minutes. This step prevents them from becoming soggy. Afterwards, pat them dry and sauté for just 2 minutes in Australian extra virgin olive oil.

Here’s a breakdown of the key ingredients:

This dish is not just low-carb – it’s designed to help stabilise blood sugar levels. The chicken provides chromium (40% RDI), which supports insulin sensitivity, while the zucchini contributes 15g of fibre per serving. These benefits align with nutritional strategies discussed in previous recipes, like the kangaroo steak.

For those short on time, the OXO spiraliser ($45 at Myer) is a handy tool, cutting prep time to about 20 minutes. When storing, keep the cooked chicken for up to 3 days and the zucchini noodles for 24 hours, following NSW Food Authority guidelines.

Customisations: Swap chicken for prawns if you prefer seafood, use cashew pesto for a dairy-free option, or add LSA mix for a boost of omega-3s.

This recipe offers 83% fewer carbs and 40% more protein compared to traditional pesto pasta, while maintaining a similar calorie count. For an added touch, serve with roasted cherry tomatoes and steamed broccolini for a complete meal.

‍If you're looking to add more low-carb options to your meals, check out our guide to the best low-carb yoghurts in Australia – perfect for snacks, smoothies, or as a high-protein dessert.

5. Macadamia barramundi with greens

This dish highlights Australia's native ingredients while supporting blood sugar management, as mentioned earlier. Featuring barramundi from Northern Territory's Humpty Doo, it delivers 200mg of omega-3s per serving, 22g of protein per 100g, and keeps carbs at just 1g.

The macadamia crust, similar to the pesto used in the zucchini noodles, provides 21g of healthy fats per serving, helping stabilise blood sugar levels. Here's how the main components contribute:

For added health benefits, Australian-grown warrigal spinach is a standout choice. When steamed, it offers 30% more iron and fewer oxalates compared to regular spinach.

Pro tips:

• Use Brookfarm macadamias for the crust.
• Steam greens for 3 minutes to enhance nutrient retention.
• Keep an eye on the internal temperature for perfectly cooked fish.

6. Tofu and mushroom stir-fry

This plant-based stir-fry packs 17g of protein per serving with only 6g net carbs. Woolworths Macro Organic firm tofu (10g protein, 1.9g net carbs per 100g) combines with locally grown mushrooms to create a nutrient-packed meal.

Cooking tip: Press the tofu for about 30 minutes before cooking to remove extra moisture. This step ensures a crispy texture when seared. The sauce for this dish uses low-carb tamari (2g carbs per tablespoon) and sesame oil, keeping it flavourful and light.

Pro tips:

• Opt for ALDI's South Australian mushrooms for freshness.
• For best results, sear tofu over high heat in a pan that isn’t overcrowded.

7. Beef and ricotta eggplant lasagna

This dish offers a fresh take on the Italian classic, packing 28g of protein and just 12g of net carbs per serving. It sticks to the focus on metabolic health seen in earlier recipes like kangaroo and barramundi dishes.

To avoid soggy eggplant, roast it after pre-treating. Assemble the dish by layering meat sauce, roasted eggplant, and a ricotta-Parmesan blend (in a 3:1 ratio) twice. Finish with mozzarella on top, then bake at 180°C for 30 minutes covered, followed by 15 minutes uncovered.

For meal prep, freeze individual portions between parchment paper. Reheat in the oven at 160°C for 20 minutes to maintain the best texture.

This lower glycaemic load works well with CGM tracking strategies mentioned earlier, providing a comforting meal option while supporting blood sugar goals.

‍Pro tip: Want to boost the flavour? Add 1 teaspoon of nutritional yeast to the ricotta mixture and sprinkle a small amount of dried porcini mushroom powder on top. These additions elevate the dish's umami profile without adding extra carbs.

8. Lamb kofta with cauliflower rice

This lamb kofta dish offers a protein-packed, low-carb option with bold Middle Eastern-inspired flavours. Each serving provides 32g of protein and just 6g net carbs, aligning perfectly with CGM-guided nutrition strategies mentioned earlier.

Much like the iron-rich kangaroo steak, lamb contributes 3.2mg of iron per serving, helping maintain energy levels during metabolic tracking.

The secret to moist and flavourful kofta lies in the preparation. Using grated onion instead of breadcrumbs improves binding by 22% while adding just 0.5g net carbs. This technique, similar to the one used in eggplant lasagna, locks in moisture effectively.

For a spice blend using pantry staples, mix cumin, coriander, paprika, and cinnamon, then finish with fresh mint for a vibrant touch. The cauliflower rice base is elevated with a charred lemon technique, turning it into a standout side dish.

‍Pro tip: Want a leaner alternative? Swap lamb for 90% lean kangaroo mince to keep the protein levels high while cutting down on fat.

9. Berry and coconut chia pudding

Chia seeds are packed with soluble fibre, which has been shown to lower post-meal blood sugar spikes by 39% compared to grain-based breakfasts. This makes chia pudding a great breakfast option, especially if you're tracking your glucose levels alongside the dinner recipes mentioned earlier.

To make it, mix 375ml coconut milk with 125g chia seeds (a 3:1 ratio) and let it sit overnight. Boost the protein content by adding 20-25g of unsweetened protein powder per serving, as suggested by nutritionist Jessica Sepel. This tweak ties in with earlier strategies for managing PCOS.

The recipe is easy to adjust based on seasonal Australian fruits. For example, you can swap finger limes in spring for Kakadu plums in summer while keeping the dish low-carb. Adding 4g of protein can enhance texture and help keep you full.

If you're managing PCOS or similar conditions, consider adding 1 teaspoon of cinnamon to help with insulin sensitivity. Including 1 tablespoon of MCT oil per serving can also support ketone production.

‍Pro tip: Save time by preparing the base mixture in advance. Store it in 1L mason jars, and you'll have quick, ready-to-go breakfasts for up to 5 days.

10. Smoked salmon egg muffins

These smoked salmon egg muffins are a great option for busy mornings, offering a quick, protein-packed breakfast that supports stable blood sugar levels. Each muffin contains 18g of protein and less than 5g net carbs, made with 6 free-range eggs, 100g of smoked salmon, and seasonal vegetables like zucchini, cherry tomatoes, or kale.

These muffins maintain the 3:1 protein-to-carb ratio highlighted earlier, which supports glucose stability.

To make them, bake at 180°C for 15-18 minutes using silicone muffin moulds. You can enhance the flavour by adding dill, lemon zest, or smoked paprika. For an extra boost of B vitamins and umami flavour, mix in 1 tablespoon of nutritional yeast, which only adds 1g of carbs.

These muffins, like the chia pudding, are perfect for meal prep and work well with CGM tracking strategies. If you're short on time, simply air fry frozen muffins at 160°C for 3 minutes to keep their texture and nutrients intact.

Using CGMs to track meal results

Pairing these recipes with continuous glucose monitoring (CGM) technology can provide powerful insights. CGMs track blood sugar responses within a 2-hour window after meals, helping you fine-tune your meal choices and timing to support better metabolic health.

The Macadamia Barramundi with Greens highlights how protein-to-carb ratios affect glucose stability. Meals with a ratio of 40g protein to 5g carbs tend to stabilise blood sugar more effectively than those with less than 30g protein. Similarly, the chromium-rich tofu stir-fry showcases how CGM data can help make the most of nutrient intake.

With features like automatic meal logging and pattern analysis, CGMs simplify managing blood sugar levels, enhancing the metabolic benefits of these recipes.

Conclusion

Building on earlier CGM tracking strategies, pairing low-carb recipes with CGM monitoring has been shown to improve metabolic health. Research indicates that participants using CGMs along with these dietary adjustments experienced a 15% improvement in insulin sensitivity.

There’s also a noticeable rise in the use of native ingredients, with bush food sales growing by 18% in 2023.

These recipes can be tailored to address specific health conditions:

For long-term success, consider using chia pudding customisation with seasonal fruits or freezer-friendly beef preparation techniques. When combined with CGM tracking, these approaches create a practical plan for achieving metabolic health goals.