Roasted Pumpkin Seed Recipe: low carb & delicious!

Don’t throw out those pumpkin seeds from your Jack-O-Lantern.  Pumpkin seeds are nutritious AND delicious.  I’ve tried many different techniques of roasting pumpkin seeds and I have found this ‘slow and low’ method to be the best!

The flavorings may sound like an odd combo, but they actually work really well together!  Pumpkin seeds are low carb so eat up!  1/2 cup of pumpkin seeds has approximately 3 grams of net carbs and 19 grams of protein.  I love them as a snack and as a low carb crunch added to salads.

Pumpkin seeds-001

1 1/2 cups of pumpkin seeds (you can double this recipe if needed)
2 teaspoons of melted salted butter
1/8 teaspoon of salt
Your favorite seasonings:
I use generous dashes of garlic powder and cinnamon and a small dash of black pepper.

(1) Scoop out the seeds from your pumpkin and pick out the large chunks of pulp.
(2) Separate the seeds from the remaining pulp by placing the seeds in a large bowl of water.  The seeds will float to the top and can be strained off.
(3) Dry the seeds a bit by rolling them up in a lint free dish cloth.  Preheat your oven to 300 degrees.
(4) Toss the pumpkin seeds in a bowl with the melted butter and seasonings.
(5) Spread the pumpkin seeds in a single layer on a baking sheet.
(6) Bake for about 40 minutes (stirring after 15 minutes and 30 minutes) until golden brown.  These taste best served warm right from the oven

*If you like them sweet, you can mix them with a bit of your favorite sweetener to them after cooking.

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Low Carb Crock Pot Philly Cheese Chicken (Easy)

Here is a low carb version of philly cheesesteak that uses chicken instead!  Everyone really enjoyed this super easy meal – low carb and ‘non-low carbers’ alike!  The soy sauce gives the chicken such a great flavor and makes for a wonderful au jus type sauce.  In the picture, it is served on a Josephs low carb pita which has 4 g. of net carbs.  It only has 4 ingredients and no-precooking needed!


philly cheese chicken
2 tablespoons butter
2  medium sliced green peppers
1 pound boneless skinless thin sliced chicken cutlets
2 tablespoons of soy sauce
Your favorite sliced cheese (optional – I used smoked provalone)


Add all of the ingredients to the slow cooker and cook on low until cooked through and tender, approximately 3 hours.  Slightly break the chicken into slices after cooking.  This makes approximately (3) 1 cup servings with approximately 3 to 4 grams of net carbs per cup without any bread.  I am sure you could double this recipe if needed.  I made this in my 5 quart slow cooker.


Low Carb Serving Suggestions:
(1) As is / straight up
(2) In a bowl with melted cheese
(3) Over lettuce
(4) In low carb tortillas or pitas


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Low Carb Crock Pot Pizza Chicken (4 ingredients, no pre-cooking)

This low carb crock pot pizza chicken is a quick easy meal where you can just throw everything in your slow cooker and be on your way!

pizza chicken



2 cups of no-sugar-added marinara or pizza sauce  (I used La Famiglia Del Grosso Sunday Marinara which is 3 g. net carbs per 1/4 cup)

4 boneless skinless chicken breasts

20 pepperoni slices

1 cup of your favorite shredded cheese


Put marinara sauce in the bottom of crock pot.  Add chicken and season with salt and pepper to taste. Lay pepperoni over chicken.  Cook on low until thoroughly cooked (approx. 3 hours).

Turn off crock pot.  Add in shredded cheese and put the lid back on for a few minutes until the cheese is melted and then serve each piece of chicken with sauce.

I used 1/4 cup of sauce over my chicken = approximately 3 g. per net carbs for each piece of chicken.

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