This list easy and delicious pro-metabolic recipes will help you simplify your meal prep, support your health, and your metabolism.
Filling and flavorful dinners, quick and easy breakfasts, and even simple snacks and lunches -- all created with real-food ingredients that support metabolic health.

The term "metabolic health" or "pro-metabolic eating" might sound new to you. But the idea is really quite simple.
If you've ever sought to transform your health with a whole-foods ketogenic diet, low glycemic, or paleo type of eating plan, then you're already very familiar with the general idea behind a pro-metabolic lifestyle.
Pro-metabolic eating focuses on making strategic food choices to support metabolic health by choosing nutrient-dense, whole foods and avoiding refined foods.
The goal is to maintain stable blood glucose levels and support the body's metabolic processes.
what is metabolic health?
Ever since my husband was diagnosed with brain cancer and began what we call a "whole foods ketogenic diet," I developed an interest in metabolic health and I'm encouraged by what seems to be a growing awareness around on the topic.
I knew that our metabolism is responsible for converting the food we eat into energy, fueling our daily activities, and keeping our bodies functioning properly.
But there's so much more to it than just that.
Metabolism plays a crucial role in our overall health and well-being. It doesn't just fuel our bodies — it also affects our weight, hormone balance, and even our mental health.
A slow metabolism can put these things out of balance, leading to weight gain, fatigue, and all sorts of complex health issues and chronic diseases.
So, what can we do to support a healthy metabolism? Healthy eating is just one piece, but it's a big one!
I'm sharing the most important things I've learned about boosting metabolism through healthy food choices, and provide some delicious pro-metabolic-friendly recipes to get you started.
Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or a qualified health practitioner for personalized dietary advice.
what is pro metabolic eating?
Nutritionist and integrative health practitioner Beth Bollinger shared a wonderful explanation of what eating for metabolic health looks like in one of my recent Substack newsletters.
"Eating for metabolic health refers to eating in a way that energizes, protects, and nourishes all of the cells in our bodies. This is a “do no harm” philosophy of choosing foods that nourish, energize, and protect.
-Beth Bollinger of Nest Wellness
Eating for metabolic health includes an emphasis on protein, veggies, low-glycemic fruit, nuts, seeds, beans, full-fat dairy, herbs, spices, and fermented foods.
We are excluding “foods” that do not nourish, protect and energize. Namely refined grains, refined sugars, ultra-processed “food,” and factory-produced fats. Eating for metabolic health is important because currently 88% of US adults are metabolically unhealthy."
Eating to support your metabolic health is not a fad diet or a traditional "diet" at all.
It's not about calorie restriction or deprivation - there's no counting or measuring here!
Rather, it's a lifestyle choice to consume a variety of whole foods, eating until you're satisfied, and nourishing your body to fuel a healthy and sustainable lifestyle.
Since many of the recipes and healthy meals I share here are already low carb, gluten and grain free, and "whole" types of foods that support stable blood sugar levels, they can easily be incorporated into a pro metabolic diet.
simple swaps
If you're new to the idea of cooking for your metabolic health, here are some of the most simple swaps you can make to get started.
- Cut out refined sugar for natural, low-glycemic sweeteners and choose foods that do not cause blood sugar spikes.
- Reduce or eliminate sugar-y drinks for unsweetened sparkling water or low-sugar options.
- Choose high-quality protein sources like organic fruits and vegetables, grass-fed beef and organ meats, pastured eggs, and wild seafood.
- Swap out canola and vegetable oils for healthy fats like coconut oil, grass-fed butter, olive oil and avocado oil.
pro-metabolic recipes
Now that we've covered the basic principles of pro-metabolic nutrition, let's talk about some delicious recipes you can incorporate into your day!
These pro-metabolic recipes are both nutritious and satisfying so you can enjoy them while also supporting your overall health, right down to the cellular level.
They're a great way to weave pro-metabolic foods into your everyday routine. Certain recipes fall into a specific category, like keto, low-carb or a Mediterranean diet. But the most important trait they all share is that they are made with real foods and are simple recipes to support long-term healthy eating habits.
Healthy Harvest Bread Recipe (Low Carb, Grain Free)
This healthy harvest loaf is gluten free, grain free and low carb. Packed with pumpkin, spices, walnuts, and pepitas, and naturally-sweetened with banana and monkfruit sweetener, it's a nutrient-dense harvest bread that makes a delicious breakfast or snack.
Crustless Cottage Cheese Quiche (Keto, Low Carb)
This crustless cottage cheese quiche has a creamy texture and is packed with delicious add-ins like caramelized onions and sautéed mushrooms. It's a simple, flavorful quiche that is gluten free, low carb and keto-friendly!
No Oats Oatmeal Recipe (Keto, Low Carb, Gluten Free)
This hearty, no-oats oatmeal recipe results in a delicious low-carb breakfast that's power-packed with nutrients. It's quick, easy, and versatile, so you can load it up with your favorite toppings!
The recipe notes also includes a dry mix recipe for even easier no-oats oatmeal prep.
Warm Chia Pudding (Keto Tapioca Pudding)
Warm chia pudding is creamy, rich, and a delicious, keto spin on traditional tapioca pudding! Eggs thicken the pudding and create a custard-like treat with flavor notes of vanilla and cinnamon.
It's ready in 10 minutes and makes a filling breakfast, snack, or sweet dessert.
Cottage Cheese with Fruit
Cottage cheese with fruit is a five-minute breakfast or snack that is low carb, gluten free and high protein! Creamy cottage cheese is topped with fresh berries (or your favorite fruit), a grain-free granola and a drizzle of honey. This simple recipe is easy to modify to fit your own macro goals!
Keto Egg Bites Recipe with Smoked Salmon and Dill
These keto egg bites with smoked salmon and dill make an easy and flavorful breakfast! Wild smoked salmon, fresh dill and green onion are a winning combination.
Breakfast Biscuit
The breakfast biscuit from Nest Wellness is a wonderful, grab-and-go option for those looking to start their day with a nutritious and satisfying meal. Not only is it high in protein, but this sausage breakfast biscuit is also grain free, gluten free, blood sugar friendly.
Bacon Mushroom Spinach Quiche with Rosemary Crust
Bacon mushroom spinach quiche is a filling and flavorful meal that works any time of day! Earthy mushrooms, salty bacon, and a rosemary-almond crust make this a healthy, stand-out quiche that is gluten-free, grain-free, and low-carb.
Dill Pickle Egg Salad (Low Carb, Keto)
Dill pickle egg salad is a briny, flavorful spin on a classic! This easy dish is ready in minutes and is a creamy, healthy egg salad that's low carb, gluten free and keto-friendly.
Savory Cottage Cheese Bowls
Savory cottage cheese bowls are a low-carb, high-protein meal with a delicious mix of flavors and textures! Smoked salmon, fresh cucumber, tomato, crunchy walnuts and Everything Bagel seasoning creates a savory breakfast or snack that takes just minutes to make.
Grilled Steak Caesar Salad (Keto, Gluten Free)
Tender strips of sirloin top crisp romaine and Parmesan in this delicious and flavorful steak Caesar salad. It's easy to make and is a great low carb, keto-friendly and gluten-free main course.
Keto Tuscan Soup with Beef and Vegetables
A one-pot, 30-minute soup recipe, this keto Tuscan soup with beef and vegetables is hearty, flavorful, and spiced with just the right amount of heat.
Healthy Cobb Salad with Chive Lemon Vinaigrette
This healthy Cobb salad is made with the classic Cobb ingredients you love, and is topped with a creamy and savory chive lemon vinaigrette. It's a low-carb, gluten-free and keto-friendly dinner salad that is simple to make!
French Onion Soup- low carb and blood sugar friendly!
This French onion soup recipe from Nest Wellness is a low-carb and blood sugar friendly spin on the classic French dish. It's rich and hearty with savory flavors and also includes instructions for making a dairy-free version.
Roasted Broccoli Tahini Salad with Spicy Cashews
Roasted broccoli, red onion, and shredded carrot is tossed in a creamy tahini dressing with sweet dates and spicy cashews. This easy salad has the perfect contrast of flavors and textures, and is low-glycemic, gluten-free, and plant-based.
Crispy Scallion Chicken Thighs with Cream Sauce
This one-skillet chicken dinner turns bone-in chicken thighs into crispy, beautifully cooked chicken pieces with a scallion cream cheese sauce made from the pan drippings.
This simple chicken recipe is gluten free, keto and low-carb. You can also substitute the cream cheese for butter to make a simple scallion butter sauce instead.
Easy Keto Italian Meatballs
These keto Italian meatballs are perfect if you're looking for a low-carb or gluten-free Italian meatball recipe! They are juicy, crisp on the outside, and oven baked so there's no frying required.
Keto Baked Salmon Recipe (with Avocado Salsa)
Salmon with avocado salsa is a fresh and delicious meal that's ready in 20 minutes! Tender salmon is served with a sweet and spicy avocado mango salsa for an easy, no-fuss dinner any day of the week.
Keto Taco Casserole with Avocado Cilantro Crema
This keto taco casserole is cheesy and comforting, with all your favorite taco fixings and an avocado cilantro crema that makes a fresh and flavorful topping. It's a low-carb and gluten-free meal with options for dairy-free substitutions.
Mediterranean Cod with Tomatoes, Olives, and Feta
Tender cod fillets are quickly seared and finish cooking in the oven, nestled in a rich and flavorful mixture of tomatoes, olives, and aromatics. This baked Mediterranean cod recipe is quick, healthy, and a delicious low-carb meal.
Lemon Garlic Butter Chicken and Green Beans Skillet
Tender chicken and crisp, steamed green beans are coated in a rich and savory lemon garlic butter pan sauce. This low-carb and keto-friendly meal is simple, flavorful, and comes together in one skillet.
Keto Turkey Meatballs in Curry Sauce
Keto turkey meatballs are packed with aromatics and simmer in a creamy red curry sauce. This healthy, low-carb dinner is simple to make and ready in 30 minutes!
Crispy Keto Chicken Tenders- gluten free, grain free
These homemade chicken tenders from Nest Wellness are crispy and simple to make, all while being grain free, gluten free and low carb. The chicken is coated in a flavorful mixture of lupin meal and spices, which adds protein and fiber. They're delicious and easy enough for a weeknight meal!
Flourless Chocolate Brownies (gluten free, keto)
These flourless triple chocolate brownies from Nest Wellness are gluten-free, grain-free, keto, and blood-sugar-friendly. They come together with just six simple ingredients and are ultra fudgy and decadent.
How to Make Chicken Bone Broth
This homemade chicken bone broth recipe results in a rich, nutrient-packed broth made from leftover roasted chicken bones.
Keto Bread Recipe -low carb, gluten free
This keto bread recipe makes a delicious-tasting loaf that is low carb, gluten free and comes together with minimal ingredients. It's the perfect plain keto bread for sandwiches and toasting.
Creamy Balsamic Basil Vinaigrette
Fresh basil and tangy balsamic vinegar create a flavorful vinaigrette that takes five minutes to make! It's low carb, gluten free, and delicious.
Coconut Panna Cotta (Keto, Gluten Free)
Coconut panna cotta has a rich coconut flavor and a silky, creamy texture. This easy treat is a low-carb and dairy-free version of the traditional Italian dessert. It takes just a few minutes to make and you can serve it in ramekins or unmold the sweetened cream onto dessert plates.
Keto Chocolate Chip Cookies (Low-Carb, Gluten-Free)
Crisp on the outside with a soft center and chunks of chocolate, these keto chocolate chip cookies are incredible! They are simple to make and have the perfect texture- a keto chocolate chip cookie recipe to make again and again!
Tahini Bread Recipe (Flourless, Keto, Gluten Free)
Tahini bread is a culinary wonder! The nutty flavor of tahini lends taste and texture to this low-carb and gluten-free bread. With hints of honey and rosemary, and a quick prep time, there's so much to love about this simple recipe.
Keto Blondies (Gluten-Free, Dairy Free)
These keto blondies are soft and gooey, and combine chocolate chips with a sprinkle of sea salt for the best salty-sweet combo! While this keto blondies recipe is dairy-optional, it also includes instructions on how to make it with brown butter for a toasted, nutty complexity that is hard to beat!
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