Keto Low Carb Recipes Canada: 15 Anti-Inflammatory Meals to Reset Your Health

Here's the thing about inflammation, it's sneaky. You might not feel it raging through your body the way you'd feel a twisted ankle or a headache, but chronic inflammation is quietly affecting how you feel every single day. Brain fog, achy joints, stubborn weight that won't budge, energy crashes that hit you like a freight train at 2 PM, yep, inflammation could be behind all of it.

The good news? What you eat has massive power over inflammation. And when you combine a keto or low-carb approach with anti-inflammatory ingredients, you're basically giving your body a reset button. No extreme cleanses, no deprivation, just real food that actually works with your biology instead of against it.

Let's dive into 15 delicious, anti-inflammatory keto meals you can make right here in Canada with ingredients you'll find at your local grocery store.

Why Keto + Anti-Inflammatory = A Winning Combo

When you cut down on carbs and sugar, something cool happens, your body shifts from burning glucose to burning fat for fuel. This metabolic switch doesn't just help with weight loss; it also reduces inflammatory markers in your bloodstream.

High-carb diets, especially those loaded with refined sugars and processed grains, spike your insulin repeatedly throughout the day. Those spikes trigger inflammation. On the flip side, a well-formulated keto or low-carb diet keeps insulin stable, reduces oxidative stress, and gives your immune system a chance to chill out.

Add in anti-inflammatory superstars like omega-3 fatty acids, leafy greens, berries, turmeric, and ginger? You've got yourself a powerful one-two punch against that "silent fire" burning inside.

15 Anti-Inflammatory Keto Recipes to Try This Week

Breakfast

1. Turmeric Scrambled Eggs with Spinach

Ingredients (serves 1–2)

• 3 large eggs

• 1 tbsp butter or ghee

• 1/2 tsp ground turmeric

• 1 cup fresh spinach (packed)

• 1/4 tsp sea salt (or to taste)

• Black pepper, to taste (helps with turmeric absorption too)

• 1/2 avocado, sliced

• Optional: 1 tbsp chopped green onion or parsley

• Optional: 1 tsp olive oil (if your pan runs dry)

Step-by-step

1. Whisk the eggs. In a bowl, whisk eggs with turmeric, salt, and a few cracks of pepper until the colour is even.

2. Warm the pan. Heat butter/ghee in a non-stick pan over medium-low heat. Don’t rush this—low and slow keeps eggs creamy.

3. Wilt the spinach. Add spinach and stir 30–60 seconds until just wilted. If it squeaks or sticks, add that tiny splash of olive oil.

4. Scramble gently. Pour in the egg mixture. Use a spatula to slowly push eggs from the edges toward the centre. Keep stirring every few seconds.

5. Finish soft. Pull the pan off the heat when the eggs are just set (they’ll keep cooking for a minute).

6. Top and eat. Plate it up and add avocado (and herbs if you want). Cozy, simple, anti-inflammatory comfort.

2. Chia Seed Pudding with Berries

Ingredients (serves 1)

• 3 tbsp chia seeds

• 3/4 cup unsweetened almond milk (or coconut milk beverage)

• 1/2 tsp vanilla extract

• 1/2 tsp cinnamon

• Pinch of sea salt

• 1/3 cup raspberries or blueberries (fresh or frozen)

• Optional: 1–2 tbsp unsweetened shredded coconut

• Optional: lemon zest (a little, but it brightens it up)

Step-by-step

1. Mix it up. In a jar or bowl, stir chia seeds, almond milk, vanilla, cinnamon, and salt.

2. Prevent clumps. Wait 5 minutes, then stir again. This one little step saves you from weird chia “rocks.”

3. Chill. Cover and refrigerate at least 3 hours, ideally overnight.

4. Check the texture. In the morning, stir. If it’s too thick, add a splash more almond milk. If it’s too thin, add 1 tsp more chia and wait 10 minutes.

5. Top it. Add berries (and coconut/lemon zest if you’re using them).

6. Optional pro move. If you’re using frozen berries, let them thaw on top for 5–10 minutes—makes a little natural berry sauce.

3. Smoked Salmon and Cream Cheese Roll-Ups

Ingredients (makes 6–8 roll-ups)

• 6–8 slices smoked salmon (look for wild-caught if you can)

• 1/3 cup full-fat cream cheese (softened)

• 1 tbsp capers (drained)

• 1–2 tbsp fresh dill (chopped)

• 1 tsp lemon juice + a little zest

• Black pepper, to taste

• Optional: thin cucumber sticks (for crunch)

• Optional: 1 tsp Dijon mustard (adds zing without adding carbs)

Step-by-step

1. Make the spread. In a bowl, mix cream cheese, lemon juice/zest, dill, pepper, and Dijon (if using).

2. Lay out salmon. Place smoked salmon slices flat on a cutting board.

3. Spread it. Add a thin layer of the cream cheese mix—don’t overdo it or it’ll squish out.

4. Add capers/crunch. Sprinkle capers and add cucumber sticks if you want that crisp bite.

5. Roll and slice. Roll tightly and slice in half on an angle, or keep as full roll-ups for a grab-and-go snack.

6. Chill (optional). Pop them in the fridge 10 minutes so they firm up. Omega-3s for the win.

Lunch

4. Zucchini Noodle Salad with Lemon Vinaigrette

Ingredients (serves 2)

• 2 medium zucchinis, spiralized (zoodles)

• 2 tbsp extra virgin olive oil

• 1 1/2 tbsp fresh lemon juice

• 1 small garlic clove, finely grated

• 1/2 tsp sea salt (or to taste)

• Black pepper, to taste

• 1/2 cup cherry tomatoes, halved (optional but nice)

• 1/4 cup chopped parsley or basil

• Protein option A: 1–2 cups cooked grilled chicken (sliced)

• Protein option B (vegetarian): 3 tbsp hemp hearts

• Optional: 1 tbsp pumpkin seeds (extra magnesium support)

Step-by-step

1. Make zoodles. Spiralize zucchini. If they’re super watery, pat gently with paper towel. No need to cook.

2. Whisk the dressing. In a small bowl, whisk olive oil, lemon juice, garlic, salt, and pepper.

3. Toss. In a big bowl, toss zoodles with dressing until everything is lightly coated.

4. Add the good stuff. Mix in herbs and tomatoes (if using).

5. Add protein. Top with grilled chicken or sprinkle hemp hearts.

6. Let it sit. Give it 5 minutes to “marry” the flavours, then dig in. Light, refreshing, and easy on inflammation.

5. Avocado Caprese Salad

Ingredients (serves 2)

• 1 large ripe avocado, sliced

• 1–2 medium tomatoes, sliced (or 1 cup cherry tomatoes, halved)

• 1/4 cup fresh basil leaves

• 2 tbsp extra virgin olive oil

• 1 tbsp balsamic vinegar (or balsamic reduction, use lightly)

• Sea salt, to taste

• Black pepper, to taste

• Optional: 1/4 tsp dried oregano

• Optional: 1 tbsp toasted pine nuts or pumpkin seeds

Step-by-step

1. Slice and layer. On a plate, alternate tomato and avocado slices.

2. Add basil. Tuck basil leaves in between layers (it looks fancy, but it’s easy).

3. Season. Sprinkle with salt, pepper, and oregano if you like it.

4. Drizzle. Add olive oil and balsamic. Keep balsamic modest if you’re super strict keto.

5. Top (optional). Add toasted seeds/nuts for crunch.

6. Serve right away. This one’s best fresh—no sad brown avocado moments.

6. Chicken and Broccoli Bowl with Tahini Sauce

Ingredients (serves 2)

• 2 cups broccoli florets

• 2 tbsp olive oil (divided)

• 2 cooked chicken breasts, sliced (or 2 cups shredded cooked chicken)

• 1/2 tsp sea salt, divided

• Black pepper, to taste

• Optional: pinch chili flakes

Tahini sauce

• 3 tbsp tahini

• 1 1/2 tbsp lemon juice

• 1 small garlic clove, grated

• 2–4 tbsp warm water (to thin)

• Pinch of salt

Step-by-step

1. Roast the broccoli. Heat oven to 425°F (220°C). Toss broccoli with 1 tbsp olive oil, half the salt, and pepper. Roast 18–22 minutes, flipping once, until edges are crispy.

2. Make the sauce. Stir tahini, lemon, garlic, and salt. Add warm water 1 tbsp at a time until it becomes a pourable drizzle. (It thickens first—don’t panic, just keep stirring.)

3. Warm chicken. While broccoli roasts, warm chicken in a pan with 1 tbsp olive oil and a pinch of pepper/chili flakes.

4. Build bowls. Divide broccoli and chicken into bowls.

5. Sauce it. Drizzle tahini sauce over top.

6. Adjust and enjoy. Add more lemon or pepper if it needs a little “pop.” Broccoli + tahini is seriously underrated.

Dinner

7. Bombay Curry Salmon with Steamed Broccoli

Ingredients (serves 2)

• 2 salmon fillets (about 5–6 oz each)

• 1 tbsp coconut oil (melted) or olive oil

• 1 tsp ground turmeric

• 1 tsp garam masala

• 1/2 tsp ground cumin

• 1/2 tsp sea salt

• Black pepper, to taste

• 1 lime (juice + wedges for serving)

• Optional: 1 tsp grated fresh ginger

• 3–4 cups broccoli florets (for steaming)

Step-by-step

1. Heat oven. Preheat to 400°F (205°C). Line a baking sheet with parchment.

2. Make the spice rub. Mix coconut oil, turmeric, garam masala, cumin, salt, pepper, and ginger (if using).

3. Coat salmon. Pat salmon dry and rub the spice mixture on top (and a little on the sides).

4. Bake. Bake 10–14 minutes depending on thickness, until it flakes easily.

5. Steam broccoli. While salmon bakes, steam broccoli 4–6 minutes until bright green and tender-crisp.

6. Finish with lime. Squeeze lime over salmon and broccoli. Add extra lime wedges because, honestly, it makes the whole thing.

8. Grilled Lemon Garlic Shrimp Skewers

Ingredients (serves 2)

• 1 lb shrimp, peeled and deveined

• 2 tbsp olive oil

• 2 garlic cloves, minced

• Zest of 1 lemon + 1 tbsp lemon juice

• 1/2 tsp sea salt

• Black pepper, to taste

• Pinch chili flakes (optional)

• Optional: 1 tsp smoked paprika

• For serving: sautéed spinach or a green salad

Step-by-step

1. Soak skewers (if wooden). Soak 15–20 minutes so they don’t burn.

2. Marinate. Toss shrimp with olive oil, garlic, lemon zest/juice, salt, pepper, chili flakes, and paprika (if using). Let it sit 10–15 minutes.

3. Skewer. Thread shrimp onto skewers (don’t squish them too tight).

4. Heat grill/pan. Medium-high heat. Lightly oil the grates/pan.

5. Cook fast. Grill 2–3 minutes per side until pink and just firm. Overcooked shrimp gets rubbery—nobody wants that.

6. Serve. Hit them with an extra squeeze of lemon and serve with spinach/vegetables/salad. Quick dinner, minimal dishes.

9. Chorizo Sausage with Vegetables

Ingredients (serves 2–3)

• 2 chorizo sausages (sliced) (choose a cleaner one if you can—less filler)

• 1 tbsp avocado oil or olive oil (if needed)

• 1 cup broccoli florets

• 1 cup bell pepper, sliced

• 1 cup shiitake mushrooms, sliced

• 2 cups spinach

• 1/2 tsp smoked paprika (optional)

• Black pepper, to taste

• Optional: squeeze of lemon to finish

Step-by-step

1. Brown the chorizo. Heat a large skillet over medium. Add sliced chorizo and cook 4–6 minutes until browned and the fat renders.

2. Add mushrooms. Add shiitake and cook 3–4 minutes until they soften and soak up flavour.

3. Add peppers + broccoli. Add bell peppers and broccoli. If the pan looks dry, add a small splash of avocado oil. Cook 6–8 minutes, stirring, until broccoli is tender with a little bite.

4. Season. Add smoked paprika and pepper. Taste first—chorizo can be salty.

5. Wilt spinach. Add spinach and stir 30–60 seconds until just wilted.

6. Finish bright. Optional lemon squeeze at the end makes everything taste fresher (and helps cut the richness).

10. Baked Cod with Garlic Butter and Asparagus

Ingredients (serves 2)

• 2 cod fillets (5–6 oz each)

• 2 tbsp butter (or ghee)

• 2 garlic cloves, minced

• 1 tbsp lemon juice + wedges for serving

• 1/2 tsp sea salt

• Black pepper, to taste

• 1 tbsp chopped parsley (optional)

Asparagus

• 1 bunch asparagus, trimmed

• 1 tbsp olive oil

• Pinch of salt and pepper

• Optional: lemon zest

Step-by-step

1. Heat oven. Preheat to 400°F (205°C).

2. Prep asparagus. Toss asparagus with olive oil, salt, and pepper on a baking sheet. Push to one side to make room for cod (or use a second sheet).

3. Make garlic butter. Melt butter in a small bowl and mix in garlic and lemon juice.

4. Season fish. Pat cod dry. Place on the baking sheet and sprinkle with salt and pepper.

5. Bake. Spoon garlic butter over cod. Bake 10–12 minutes (asparagus will take about 12–15 minutes total depending on thickness). Cod is done when it flakes easily.

6. Finish. Sprinkle parsley and a little lemon zest (optional). Serve with lemon wedges. Clean, light, and still super satisfying.

Sides & Snacks

11. Creamy Lemon Garlic Green Beans

Ingredients (serves 2–3)

• 3 cups green beans, trimmed

• 1 tbsp butter (or ghee)

• 2 garlic cloves, minced

• 2 tbsp sour cream or plain Greek yogurt

• 1–2 tsp lemon juice (to taste)

• Sea salt, to taste

• Black pepper, to taste

• Optional: 1 tbsp chopped parsley

• Optional: pinch chili flakes

Step-by-step

1. Cook the beans. Steam green beans 4–6 minutes until tender-crisp (or blanch 3 minutes, then drain).

2. Sauté garlic. In a skillet over medium-low heat, melt butter and sauté garlic 30 seconds until fragrant (don’t brown it).

3. Add beans. Toss green beans in the garlic butter for 1–2 minutes.

4. Make it creamy. Turn heat to low and stir in sour cream/Greek yogurt.

5. Brighten it. Add lemon juice, salt, and pepper.

6. Serve. Top with parsley/chili flakes if you like. It’s simple, but it hits.

12. Spicy Roasted Brussels Sprouts

Ingredients (serves 2–3)

• 4 cups Brussels sprouts, halved

• 2 tbsp olive oil

• 1/2 tsp smoked paprika

• Pinch cayenne (start small—you can always add more)

• 1/2 tsp sea salt

• Black pepper, to taste

• Optional: 1 tbsp lemon juice or apple cider vinegar (finish)

Step-by-step

1. Heat oven. Preheat to 425°F (220°C).

2. Toss. Toss sprouts with olive oil, paprika, cayenne, salt, and pepper.

3. Spread out. Place cut-side down on a baking sheet—this is how you get that crispy caramelized edge.

4. Roast. Roast 20–25 minutes, flipping once, until crispy and browned.

5. Finish. Optional: add lemon juice or a splash of vinegar for a tangy bite.

6. Serve hot. They’re best straight off the pan. (Try not to eat all of them before dinner. I never said it was easy.)

13. Cauliflower Rice Pilaf with Almonds

Ingredients (serves 3–4 as a side)

• 1 large head cauliflower (or 1 bag riced cauliflower)

• 2 tbsp coconut oil or olive oil

• 1/2 small onion, finely chopped

• 2 garlic cloves, minced

• 1/3 cup sliced almonds

• 1/2 tsp turmeric

• 1/2 tsp ground cumin

• 1/2 tsp sea salt (or to taste)

• Black pepper, to taste

• Optional: 2 tbsp chopped parsley

• Optional: squeeze of lemon

Step-by-step

1. Rice the cauliflower. Pulse florets in a food processor until rice-like. Don’t over-blend into mush.

2. Toast almonds. In a large skillet over medium, toast almonds 2–3 minutes until lightly golden. Remove to a plate.

3. Sauté aromatics. Add oil to the skillet, then onion. Cook 3–4 minutes until soft. Add garlic and cook 30 seconds.

4. Spice it. Stir in turmeric, cumin, salt, and pepper for 15 seconds to “wake up” the spices.

5. Cook cauliflower. Add cauliflower rice and sauté 5–7 minutes until tender and a bit dry/fluffy.

6. Finish. Stir in toasted almonds, parsley, and a squeeze of lemon if you want it brighter.

14. Anti-Inflammatory Smoothie

Ingredients (serves 1)

• 1 cup unsweetened almond milk

• 1/2 avocado

• 1–2 tsp fresh ginger, grated (start with 1 tsp if you’re new to ginger)

• 1 cup spinach (packed)

• 2 tbsp coconut cream (or 1–2 tbsp MCT oil if you tolerate it)

• 6–8 fresh mint leaves

• 1 tbsp chia seeds or ground flax (optional for fibre)

• Ice cubes, to thicken

• Optional: pinch cinnamon

• Optional (keto-friendly sweetness): 3–5 drops liquid stevia or monk fruit

Step-by-step

1. Load the blender. Add almond milk first, then avocado, ginger, spinach, coconut cream, mint, and extras (chia/flax, cinnamon).

2. Blend. Blend 30–60 seconds until totally smooth.

3. Adjust thickness. Add ice to thicken, or a splash more almond milk to thin.

4. Taste and tweak. Need more zing? Add lemon. Need more mint? Add a few leaves. Need it sweeter? Tiny bit of stevia/monk fruit.

5. Serve immediately. This one’s best fresh—nice and bright.

6. Tip if you’re sensitive. If ginger feels intense, cut it back and build up slowly. Your stomach will tell you what it thinks.

15. Baked Cheesy Broccoli Casserole

Ingredients (serves 4 as a side or 2 as a main)

• 5 cups broccoli florets

• 4 oz cream cheese (softened)

• 1/2 cup sour cream or plain Greek yogurt

• 1 1/2 cups shredded cheddar (sharp is great)

• 1/4 cup grated Parmesan (optional but very good)

• 1 tsp garlic powder (or 2 cloves fresh garlic, minced and sautéed)

• 1/2 tsp onion powder

• 1/2 tsp sea salt (or to taste)

• Black pepper, to taste

• Optional: 1/4 tsp turmeric (sneaky anti-inflammatory boost)

• Optional topping: 1/3 cup crushed pork rinds or 1/3 cup almond flour mixed with 1 tbsp melted butter

Step-by-step

1. Heat oven. Preheat to 375°F (190°C). Grease an 8x8 baking dish.

2. Cook broccoli. Steam broccoli 4–5 minutes until just tender (still bright green). Drain well—excess water makes a soupy casserole.

3. Mix the creamy base. In a bowl, combine cream cheese and sour cream/Greek yogurt until smooth. Stir in garlic powder, onion powder, salt, pepper, and turmeric (if using).

4. Add cheese. Mix in most of the cheddar (save a handful for the top) and Parmesan if using.

5. Combine. Fold broccoli into the cheese mixture and spread into the baking dish.

6. Top and bake. Sprinkle remaining cheddar on top (plus optional crunchy topping). Bake 18–25 minutes until bubbly and lightly browned.

7. Rest, then serve. Let it sit 5 minutes so it sets up. Comfort food that still plays nice with inflammation and carbs.

Making It Stick: Support When You Need It

Look, cooking at home and sticking to a keto or low-carb lifestyle isn't always easy: especially when life gets busy or cravings hit hard. That's totally normal. If you're struggling to stay consistent or you need that extra layer of support, we've got your back.

At Health, Healthy & Healthier, we offer natural supplements specifically designed to support inflammation management and overall wellness. Whether it's Boswellia for joint comfort or other targeted formulas, we focus on clean, effective ingredients that actually work.

And if you're someone who thrives with accountability and guidance, our motivational coaching services are here to help you build lasting habits: not just another quick fix that fizzles out in two weeks.

Your Body Deserves This Reset

You don't need to be perfect. You don't need to overhaul your entire life overnight. Start with one or two of these recipes this week. Notice how you feel. Pay attention to your energy, your mood, your digestion.

When you fuel your body with anti-inflammatory, low-carb meals, you're not just eating: you're giving yourself a fighting chance to feel genuinely good again. Less brain fog. Less achiness. More energy to do the things that actually matter to you.

So grab some wild-caught salmon, a bag of leafy greens, and maybe a fresh chunk of ginger. Your body's about to thank you.

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