Seven Healthy High-Protein, Low-Carb October Dishes for Women Over 50

  As the crisp autumn air settles in, October brings an array of seasonal produce and comforting meals. For women over 50, maintaining a healthy diet that is high in protein and low in carbs can help support overall wellness, muscle strength, and energy levels. This post will guide you through seven delicious high-protein, low-carb dishes that are perfect for the season, complete with recipes, ingredients, where to shop, and even some helpful visuals.

1. Spicy Pumpkin Turkey Chili

This hearty chili brings together the flavors of fall with a healthy twist. The lean ground turkey provides plenty of protein, while pumpkin adds a creamy texture without the added carbs of traditional beans.

Ingredients:

• 1 pound ground turkey
• 1 cup pumpkin puree
• 1 can diced tomatoes (no sugar added)
• 1 bell pepper, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 2 tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, cook the ground turkey over medium heat until browned.
2. Add the diced onion, garlic, and bell pepper. Sauté until vegetables are soft.
3. Stir in the chili powder, cumin, paprika, salt, and pepper.
4. Add the diced tomatoes and pumpkin puree, then bring the mixture to a simmer.
5. Let cook for 20 minutes, stirring occasionally.
6. Garnish with fresh cilantro and enjoy!

Where to shop: You can find ground turkey and canned pumpkin at most grocery stores such as Trader Joe's, Whole Foods, or even Walmart during October. Be sure to choose unsweetened pumpkin puree to keep the carbs low.

2. Grilled Salmon with Garlic Butter and Asparagus

This protein-packed dish is a flavorful and nutrient-rich meal that’s simple to prepare. Salmon is rich in omega-3 fatty acids, making it a heart-healthy choice, while asparagus adds fiber and vitamins with minimal carbs.

Ingredients:

• 4 salmon fillets
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 2 tbsp butter
• 1 bunch asparagus
• Lemon wedges for garnish
• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium heat.
2. In a small saucepan, melt the butter and sauté the garlic until fragrant.
3. Brush the salmon fillets with olive oil and season with salt and pepper.
4. Grill the salmon for 4-6 minutes on each side, brushing with garlic butter.
5. While the salmon is cooking, toss the asparagus in olive oil and grill for 5 minutes until tender.
6. Serve the salmon with a side of grilled asparagus and a lemon wedge.

Where to shop: Wild-caught salmon can be found at Whole Foods, Costco, or local fish markets. Asparagus is in season during fall and can be found at most grocery stores.

3. Cauliflower Rice Stir-Fry with Chicken and Vegetables

Cauliflower rice is a fantastic low-carb substitute for traditional grains. This stir-fry offers a high-protein, veggie-packed meal that’s quick and easy to whip up for a weeknight dinner.

Ingredients:

• 1 lb chicken breast, diced
• 1 head of cauliflower (or 1 bag of pre-riced cauliflower)
• 1 bell pepper, diced
• 1 cup broccoli florets
• 1 small carrot, sliced
• 2 tbsp soy sauce or coconut aminos
• 1 tbsp olive oil
• 1 tsp sesame oil
• 1 tsp ginger, minced
• 2 cloves garlic, minced
• Sesame seeds and green onions for garnish

Instructions:

1. In a large skillet, heat olive oil over medium heat and cook the diced chicken until browned.
2. Remove the chicken and set aside. In the same skillet, add the cauliflower rice and vegetables, cooking until tender.
3. Stir in the soy sauce, sesame oil, garlic, and ginger, then add the chicken back into the skillet.
4. Toss everything together and cook for another 5 minutes.
5. Garnish with sesame seeds and green onions before serving.

Where to shop: You can buy pre-riced cauliflower at stores like Trader Joe's, Target, or any major grocery chain. Organic chicken is widely available at most markets.

4. Eggplant Lasagna

Eggplant lasagna is a satisfying low-carb alternative to traditional pasta dishes. By replacing noodles with thin slices of eggplant, you cut down on carbs while still enjoying the rich, cheesy goodness of lasagna.

Ingredients:

• 2 large eggplants, sliced lengthwise
• 1 lb ground beef or turkey
• 1 jar marinara sauce (no sugar added)
• 1 cup ricotta cheese
• 2 cups shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. Lay the eggplant slices on a baking sheet and sprinkle with salt. Let sit for 10 minutes to remove excess moisture, then pat dry.
3. In a skillet, cook the ground meat with garlic and Italian seasoning. Stir in the marinara sauce and set aside.
4. In a baking dish, layer the eggplant slices, followed by the meat sauce, ricotta, and mozzarella. Repeat until the dish is filled.
5. Bake for 30-40 minutes until the cheese is golden and bubbly.

Where to shop: Eggplants and sugar-free marinara can be found at farmers' markets or supermarkets like Sprouts and Safeway.

5. Stuffed Bell Peppers with Ground Turkey and Spinach

Bell peppers are an excellent source of vitamins while being low in carbs. When stuffed with a protein-packed filling of ground turkey and spinach, they make for a delicious and nutritious meal.

Ingredients:

• 4 large bell peppers (any color)
• 1 lb ground turkey
• 2 cups fresh spinach, chopped
• 1 cup diced tomatoes
• 1/2 cup shredded mozzarella cheese
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. Cut the tops off the bell peppers and remove the seeds.
3. In a skillet, cook the ground turkey with cumin, paprika, salt, and pepper. Stir in the spinach and diced tomatoes.
4. Stuff the mixture into the bell peppers and place them in a baking dish.
5. Top with shredded cheese and bake for 25-30 minutes until the peppers are tender.

Where to shop: Bell peppers are readily available at most grocery stores in October. Look for ground turkey at stores like Aldi or Costco.

6. Zucchini Noodles with Pesto and Grilled Chicken

Zucchini noodles (or "zoodles") are a fantastic low-carb pasta replacement. Paired with a flavorful pesto sauce and grilled chicken, this dish offers a protein-packed meal that's perfect for any fall night.

Ingredients:

• 4 medium zucchinis, spiralized
• 2 chicken breasts, grilled and sliced
• 1/2 cup basil pesto (homemade or store-bought)
• 2 tbsp olive oil
• Salt and pepper to taste
• Parmesan cheese for garnish

Instructions:

1. Grill the chicken breasts until fully cooked, then slice into strips.
2. In a large skillet, sauté the zucchini noodles in olive oil for 3-4 minutes until tender.
3. Toss the zoodles with the pesto sauce and grilled chicken.
4. Garnish with Parmesan cheese and serve immediately.

Where to shop: Spiralized zucchini is available at most grocery stores, including Kroger and Whole Foods. You can also make your own with a spiralizer, which you can find at stores like Bed Bath & Beyond.

7. Shrimp and Cauliflower Grits

For a comforting Southern-inspired meal, try this low-carb version of shrimp and grits. By using cauliflower instead of corn, you get all the creamy goodness without the extra carbs.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 head of cauliflower, riced
• 1/2 cup shredded cheddar cheese
• 1/4 cup heavy cream
• 1 tbsp butter
• 2 cloves garlic, minced
• 1 tsp paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a skillet, sauté the shrimp with garlic, paprika, salt, and pepper until cooked through. Set aside.
2. Steam the cauliflower rice until tender, then blend with butter, cheddar cheese, and heavy cream until smooth.
3. Serve the shrimp on top of the cauliflower grits and garnish with parsley.

Where to shop: Fresh shrimp can be found at fish markets or grocery stores like Whole Foods and Sprouts. Look for cauliflower rice in the frozen section of most supermarkets.

Final Thoughts

Each of these seven dishes brings seasonal flavors and health-conscious ingredients to the table. Whether you're looking for comforting meals or lighter options, these high-protein, low-carb recipes are designed to nourish women over 50, supporting overall health and vitality. Incorporating these into your weekly rotation will help keep you feeling energized and satisfied throughout the month of October.

Where to Shop: For all of these recipes, I recommend visiting local farmers' markets for fresh, seasonal produce and health food stores like Whole Foods, Sprouts, and Trader Joe's for organic meats and specialty items.

Enjoy cooking these delicious dishes and indulging in the vibrant flavors of fall, while prioritizing your health and well-being!