Super Gratifying No-to-low Carb Ideas.


The recipes below are ones I've found or invented in my desire for creative but no to low carb food alternatives in maintaining eating healthy as a lifestyle. The cauliflower "couscous" or "rice" is utterly mind-blowing. It's light and fluffy, takes five minutes to make and can replace rice in any dish, hot or cold, side dish or otherwise. Talk about a food crush! All of these recipes are quick, simple and yet tasty and stylish - never boring.

Couscous or 
Rice Substitute

Minutes to Prepare: 5

Minutes to Cook: 5-8

Number of Servings: 6



1 head cauliflower, any size
1 tablespoon olive oil or butter, optional
Salt, optional


Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets with your hands. If the core is tender, you can chip it into pieces and add it with the florets. Transfer the cauliflower to a food processor. Don't fill the food processor more than 3/4 full; if necessary, process in two batches. Pulse the cauliflower until completely broken down. Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules. (Alternatively, grate the florets on the large holes of a box grater.) Cauliflower couscous can be used raw, tossed like grains into a salad or in a cold side dish.


Cooking cauliflower couscous:

Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of olive oil or butter in a large

skillet over medium heat. Stir in the couscous and sprinkle with a little salt. Cover the skillet and cook for 5 to 8 minutes, until the couscous is as tender as you like. Use or serve immediately, or refrigerate the couscous for up to a week.


Freezing raw cauliflower couscous.

The couscous can also be sealed in airtight containers or bags and frozen for up to three months. Thaw on the counter for a few minutes before using or cooking.

Parmesan Nests
and Bowls

Minutes to Prepare: 5

Minutes to Cook: 10

Number of Servings: 6



Finely grated Parmesan cheese


Cut a 12 X 12 inch square of parchment paper. Place flat into a cool medium sized frying pan and sprinkle 2 tbsp of grated Parmesan over it forming a small pile in center.


Level the cheese out with a spoon to form a circle filled to the center, leaving an approximate 1 inch border of clean paper on the outside.


Turn on burner and cook cheese over a gentle heat. Let it melt to a light golden color - not too dark.  Then quickly pick the paper up while still warm and turn it cheese side down over an upside down glass or empty jar for a nest or a breakfast bowl if a bowl-sized larger bowl is desired.


Press the paper down quickly but gently with hands using a potholder so as not to get burned and so the cheese will take the shape of the glass or bowl. Remove the paper and let the cheese harden for a few minutes.


Then gently remove the cheese from the glass or bowl and you have your basket ready to fill according to your taste.


If it still feels very soft put it in the fridge to harden for a few minutes.

Parmesan Crusted Tilapia 
Cauliflower Bread

Minutes to Prepare: 15

Minutes to Cook: 18

Number of Servings: 4



4 Tilapia filets
1/4 cup grated Parmesan cheese

4 tbs finely crushed raw cauliflower

2 beaten eggs

1 tbs garlic salt

1 tsp crushed basil

1/4 cup dried chopped onion


Wash tilapia and pat fry with towel. Set aside. Mix dry ingedients in medium sized bowl with wisk. In a seperate small bowl, beat eggs thoroughly. Taking one tilapia filet at a time, dip fish into egg mixture, then roll into bowl of dry ingredients until completely covered. Place on parchment paper on a cookie sheet. When all filets are covered, bake at 350 degrees for 9 minutes on each side or until they become a golden light brown. (Oven temps may vary.) 

Minutes to Prepare: 15

Minutes to Cook: 30

Number of Servings: 10



1 large head cauliflower
4 oz. low fat cream cheese

1 tbs butter

1/2 cup fat free sour cream

1/4 cup minced green onions

1/4 cup grated Parmesan cheese

1 cup reduced fat shredded cheddar cheese


Preheat oven to 350 F. Cut out stem and core from cauliflower, and cut into small pieces. Cook in large pot of boiling water until cauliflower is tender, but not overly soft. Drain well and squeeze out excess water in a linen towel. Mash with potato masher, then blend using electric mixer. Fold in cream cheese, butter, sour cream, green onion, Parmesan. Spread evenly in a greased 17 X 13 inch (or extra large) cookie sheet. Sprinkle with cheddar cheese. Bake 30-35 minutes, or until hot and bubbly. After moving from oven, when cool, cut into 4 X 4 inch squares. Use as a bread substitute for toast and making sandwiches!

Steamed Clams in Wine & Butter

Minutes to Prepare: 30

Minutes to Cook: 5

Number of Servings: 1



1 stick butter
1/2 cup finely chopped onion (any color)

1 tbs chives

2 tsb all-seasoning spice

1 lb fresh clams


Melt butter and add whatever onions you like (red, white or yellow), chives and herbs and spice to taste. Add the clams and cover with enough wine to steam them in. Cook about 5 minutes until all clams open.


Be sure to toss out those that don't open - they are no good for you!

Lettuce Tacos

Minutes to Prepare: 15

Minutes to Cook: 20

Number of Servings: 4



1 lb ground beef
1 pkg taco seasoning mix

1 cup low fat sour cream

1/4 cup chopped tomatoes

1/2 cup shredded mexican cheese

1/2 cup chopped avacado

several whole romain lettuce leaves

1/4 cup finely chopped red onion

salt & peppr to taste


Fry ground beef and taco mix according to direction on packet. Salt and/or pepper to taste. Assemble remaining ingedients and place individually in seperate containers or glass serving dishes on table. Serve using the romain lettuce leaves as your taco shell. Allow guests to fill as desired.

No Carb Pizza

Minutes to Prepare: 15

Minutes to Cook: 20

Number of Servings: 4



1 cup riced cauliflower
3 cups mozzerella divided

1 teaspoon dried oregano

1/2 teaspoon garlic salt

1 egg

1 tablespoon olive oil

several toppings of your choice


Take a head of fresh chopped cauliflower cut into smaller pieces and pulse in a food processor until the consistency is grain-like. Microwave for 8 mintes. In a medium sized bowl, stir together 1 cup of cauliflower, half of your measured mozzerella (1 1/2 cups), dried oregano, garlic salt and egg. Mix thoroughly. Spray a baking sheet with non-stick cooking spray. Pour misture out onto baking tray and pat out into a flat circle for your crust. Brush with olive oil. Place in oven at 450 degrees and bake for 15 minutes or until goldn brown.


Remove from oven and top with your favorite toppings. Remember low-to-no carb toppings such as green or red onion, artichokes, olives, sun-dried tomatoes, bacon, ham, sausage, etc. Sprinkle on remaining 1 1/2 cups of mozzerella cheese and bake an additional 3-4 minutes. Enjoy!

Chocolate Mousse

Minutes to Prepare: 15

Minutes to Refrigerate: 30

Number of Servings: 4



1 1/2 cups heavy whipping cream

6 packets sugar substitute

1/2 teaspoon vanilla extract

1/2 cup unsweetened cocoa powder


Blend all ingredients into a large mixing bowl. Whip on low speed at first to mix ingredients together. Then mix on high speed with a hand mixer until it is a thick, fluffy consistency. This will take approximately 10 minutes.


Remove from bowl and place in desert dishes and refrigerate for a minimum of 30 minutes. When ready to serve, top with whipped cream and dust the top (and desert plates if using them) with chocolate cocoa using a flour sifter or salt shaker.


Adding a cinnamon sprig in the top of your desert will also add a nice ornamental flair of sophistication.


For those who are NOT on a no-carb food plan, you can also add a piece of fruit to your top such as a strawberry, rasberry, or peach.

© 2021 Kathleen Tucci. All Rights Reserved.