Food & Diet

5 Easy-to-Make Atkins Diet Dishes

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Atkins is one of the most effective diet plans for a reason, and that reason is an emphasis on low carb meals that are nutritious, easy to make and delicious!

Below are 5 easy-to-make Atkins and Atkins based recipes that you will surely enjoy.


This is one of the great things about the Atkins Diet. Just because you are trying to lose some weight doesn’t mean that you have to miss out on trying out new and exciting flavors. Go on a low carb trip to Southeast Asia with this recipe for high protein chicken kebabs and a high protein peanut dip. For this recipe you will need:

  • 2 chicken fillets, skinless and cut into similarly sized cubes
  • 3 tbsp. natural yogurt
  • 1 tsp. finely chopped ginger (freezing is fine if you can’t be bothered to chop. Tip: freeze the ginger to make grating it easier)
  • A pinch of ground turmeric
  • A pinch of ground coriander
  • A pinch of ground cumin
  • Salt and fresh ground pepper to taste

For the peanut satay sauce:

  • 2 tbsp. crunchy peanut butter
  • 1 tbsp. soy sauce (choose the low sodium variety if you can)
  • A squeeze of lime juice
  • ½ tsp. of curry paste
  • 3 tbsp. of natural yogurt

After cutting the chicken into cubes, place into a bowl with the ginger, yogurt, spices and seasoning. Let the chicken marinate for at least an hour or two. If you’re short on time, 30 minutes will do. Preheat the grill. Skewer the chicken pieces onto about 8 mini kebab skewers. Grill the chicken for 10 minutes, turning it frequently.

To make the satay sauce, mix all the ingredients together and whiz in a blender until smooth or chunky, depending on your preference. Serve the kebabs with satay sauce. This recipe makes a great lunch for two.



When on a diet we are taught to stay as far away as possible from rich sauces, especially when they are filled with saturated fat like the usual blue cheese dip. In the Atkins version of this favorite chicken wing dip, you will never have to feel guilty about indulging ever again. For this creamy delight you will need:

  • 1 cup cultured sour cream
  • 4 ounces of blue cheese
  • 1 serving red wine vinegar
  • 72 serving of real mayonnaise from Atkins
  • 1 ½ tsp. thyme
  • Salt and black pepper to taste

Mix sour cream, red wine vinegar, thyme and mayonnaise into a bowl and whisk. Add the blue cheese by crumbling it into the mixture. Season with salt and freshly ground pepper. This dip is best served with vegetables to keep it within the requirements of the Atkins Diet.




Healthy, crisp and refreshing – you can never go wrong with this low carb Atkins approved lunch. It’s so easy that no cooking is required. All you need to do is buy your groceries and do a little bit of chopping and that’s it! Here are the ingredients for this fabulous recipe:

  • 100g or 4 ounces of smoked salmon, cut into ribbons
  • Rocket, spinach and watercress leaves
  • 10 king prawns

For the dressing:

  • 100g 0% fat Greek yogurt
  • A teaspoon of lemon juice
  • Zest from half a lemon (remember to zest before juicing! It’s going to be a little hard zesting a squeezed lemon)
  • 2 tsps. fresh dill
  • Fresh ground black pepper

To make the dressing mix the yogurt, lemon juice, lemon zest, dill and pepper in a bowl. For the salad arrange the smoked salmon over the leafy greens. Arrange the king prawns around the salad. Spoon the dressing all over it. You may opt to serve this with a brown or granary bread roll if you want some carbs with your meal.



I never knew you could continue to indulge on your favorite chocolate treats while being on a diet! This low carb chocolate mudslide recipe from will hit all the right spots on all your cravings while still maintaining a low carb diet. Whoever said you have to say goodbye to dessert when going on an Atkins diet has never tried this recipe before. Start your Atkins indulgence by including the following on your grocery list this week:

  • 1 cup heavy cream
  • Half a cup of tap water
  • 1 tsp. vanilla extract
  • 3 tbsp. unsweetened cocoa powder
  • 4 servings of sugar-free chocolate syrup

In a medium sized sauce pan combine the heavy cream, syrup, water and cocoa powder. Cook over medium heat and bring to a boil. Once the mixture is boiling turn down the heat to low and stir occasionally for 5 minutes. At this point, you can take the mixture off the heat and stir in a teaspoon of vanilla extract. Pour the mixture over ice cube trays. Once completely frozen take the chocolate cubes out of the mold and finely chop the cubes in a food processor. What you will be left with is a drink with a slushy texture. Enjoy! Remember to go easy on this though, a serving is still 234 calories after all.



Rich in protein and omega-3s, this big breakfast is not only the breakfast of cowboys, it is most definitely the breakfast of champions. The author of this recipe wrote this for her very own cowboy but if the serving is too big for your taste feel free to split this into your preferred portions. Here are the ingredients for the Cowboy Breakfast Skillet:

  • 1 pound of breakfast sausage
  • 2 medium sweet potatoes (diced)
  • 5 eggs
  • 1 avocado (diced)
  • A handful of cilantro
  • Hot sauce
  • Raw cheese (optional)
  • Salt and pepper

Preheat your oven to 400°F. In an oven safe skillet or cast iron pan, cook the sausage until it forms crumbs. Once browned, take the sausage out of the pan and cook your sweet potatoes. Once the potatoes are cooked add the sausage back in. Make 5 wells in the pan and crack an egg per well. Place the skillet in the oven for 5 minutes or until the eggs set. Take the pan out of the oven and add cilantro, avocado and hot sauce.

As I understand, this recipe will only be allowed in the third phase of your Atkins diet because of the sweet potatoes in the recipe. Cut out the sweet potatoes all together to be able to enjoy this recipe anytime.