Atkins Inspired Taco, Tuna Salad, Egg Salad and Breakfast Smoothie

I’ve been on the Atkins diet for a while, so I’ve had the time to experiment with Atkins-inspired recipes.  I decided to challenge myself.  I set out to come up with Atkins-style recipes that are low on carb counts and still tasty and filling.  I did two things: I found recipes on the internet and personalized them, and I came up with my own culinary creations.  I’d say I’ve done okay with my endeavor!

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If you would allow me to, I humbly submit to you here some of my discoveries.  Each one has been taste-tested by me and a fellow Atkins follower.  On my recipes, I will try to include carb counts, either from the Atkins list found on the Internet or from the food package itself found at the grocery store.  (I used the regular supermarket, not a specialty health food store, so you don’t have to make any special trips if you don’t want to.)

One thing to remember with the carb counts is serving size and how much food you actually eat.  For example, for one salad recipe, you use an entire avocado for you and your guest, which by the Atkins list measures (1.3 Carbs) for ½ an avocado.  But, how much of the avocado do you actually eat if it is just a few squares sprinkled on your salad?  However, if you slice one half of an avocado and eat that, there you have your (1.3 Carbs).

BTW, I’m a pure recipe novice, so my recipes are pretty casual!  As you will see, these recipes are figured mostly for 1 or 2 people, but the amounts can be adjusted to suit your needs.

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So, without further ado, here are some Atkins-inspired recipes for you to consider:

Totally Cool Atkins Tacos

1 lb. ground beef (0.0 Carbs) (Atkins List)

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1 packet Taco Salad Seasoning Mix (3.0 Carbs – pkg.)

Note: I used our family’s favorite mix, but you may find a brand with lower carbs.

Cheddar Cheese Sticks Cubed (0.0 Carbs -pkg.)

Note: Shredded Cheddar Cheese (2.0 Carbs – pkg.)

1 Tomato (1 small tomato-2.5 Carbs, 1 tomato slice 0.7) (Atkins List)

(Remember that you are just eating a few squares sprinkled on your “taco.”)

1 Avocado (1/2 avocado 1.3 Carbs; I figure 1 Avocado 2.6) (Atkins List)

Romaine Leaves (1 Romaine Heart is 1.0 Carb) (Atkins List)





  • Brown the ground beef and add the taco salad seasoning mix.
  • On the side, dice the tomato and avocado.
  • Serve meat on romaine leaves.
  • Top with diced avocado, diced tomato, and cheese cubes.
  • Enjoy!


Beef                                         0.0

Taco Mix                                3.0

Cheddar Cheese Sticks Cubed 0.0

Diced Tomato Cubes              1.0

Diced Avocado Cubes            1.3 or less

2 Romaine Hearts                   2.0

Total: (7.3 Carbs)


Awesome Atkins-Friendly Tuna Salad


1-2 small cans of tuna (0.0 Carbs – pkg.)

2 tbs. Kraft Real Mayonnaise (0.0 Carbs – pkg.) Note: Some jars of mayonnaise are more carbs.

1 avocado (1/2 avocado 1.3; 1 avocado 2.6) (Atkins List)

½ brick of Philadelphia Cream Cheese (1 oz. < 1.0 Carb – pkg.) Note: I estimate (0.5 carbs.)

½ brick = 4oz. (1 oz. = 0.5)

2 tbs. Shredded Parmesan (1/4 Cup 1.0 Carb – pkg.)

12 or 24 count almonds (24 count – 2.2 Carbs, so I figure 12 count – 1.1 Carbs) (Atkins List)

To Serve With – Choose From These or None at All:

Romaine leaves (1 Romaine Heart 1.0 Carb) (Atkins List)

Celery sticks (1 (large) stalk – 1.0; I figure 2 or 3 mini sticks to equal 1 large stalk.) (Atkins List)

Cucumber slices (1/2 cup 1.6 Carbs) (Atkins List)




  • In a large mixing bowl, mix the tuna, mayonnaise, avocado, cream cheese, shredded parmesan and almonds until well combined.
  • Serve either on romaine leaves, on cucumber slices, or use as a dip with celery sticks, or eat straight from your bowl.


Tuna                                        0.0

Kraft Real Mayo                     0.0

Avocado                                 1.3 (When you portion out the mixture.)

Cream Cheese                         (4 oz.) 2.0

Shredded Parmesan                If use less than ¼ Cup 0.5

12 count almonds                    1.1

Total Mixture: 4.9

Foods to use with the mixture:

2 Romaine Hearts (2.0) OR

2 or 3 mini sticks/1 large celery stalk (1.0) OR

cucumber slices (1.6)

My Favorite Atkins Breakfast Smoothie

1 cup unsweetened vanilla almond milk (1 Cup – 2.0 Carbs – pkg.)

1 cut-up starfruit (1/2 Cup – 2.1 Carbs; I have been counting 1 small fruit as 2.1.) (Atkins List)

1 bag Atkins Chocolate Candies (They look like plain M&Ms.) (1.0 Carbs – pkg.)

1 packet or scoop vanilla protein powder (1 packet – 1.0 Carb – pkg.)

12 count almonds (1.1 Carbs) (Atkins List)


Blend all the ingredients in a blender until well-blended.  Will be thick.

Note: You should not need a sweetener, but feel free to add a packet of Stevia, etc. if you desire.

I buy Pure Via stevia. (1 packet < 1.0 – pkg.)




Almond Milk                                       2.0

1 starfruit                                            2.1

Atkins candies                                    1.0

Protein Powder                                   1.0

12 count almonds                                1.1

Total:               7.2

Atkins Chocolate Covered Strawberries:

1 bag Atkins Chocolate Candies (They look like plain M&Ms.)  (1.0 carbs – pkg.)

2 large strawberries (1 large strawberry 1.0) (Atkins List)


Eat these two foods together, and you will get the sensation of eating chocolate covered strawberries.


Atkins Candies                                   1.0

2 large strawberries                             2.0

Total:               3.0

After a recent trip to the South, I “borrowed” this cool recipe for egg salad that is deceptively simple and delicious.  In fact, this recipe is great for people who are not green olive eaters: I normally steer clear of olives, but the what happens when these 3 foods blend together in this recipe makes me go for seconds every time, olives and all!

Atkins Style Southern Egg Salad:

2 eggs (1 egg – 0.5 Carbs) (Atkins List)

6-8 green olives, cut-up into pieces (2 olives – <1 Carbs/0.5 Carbs – pkg.)

Kraft Real Mayonnaise (0.0 Carbs – pkg.)


  • Boil the eggs.
  • In a medium-sized mixing bowl combine the eggs, olives and mayonnaise.
  • Chill in the refrigerator and serve in 2 or 3 hours.

Note on Atkins Style Southern Egg Salad: I usually can’t wait to chill the mixture, but the olives seem to taste that much better the longer the mixture is in the fridge.


2 Eggs                                     1.0

6 green olives                          3.0

Kraft Real Mayo                     0.0

Total:  4.0