Here are two delicious, keto-friendly soul food recipes optimized for flavor and low-carb eating. These recipes avoid sugar, flour, potatoes, rice, and pasta, making them perfect for a ketogenic lifestyle while still delivering authentic soul food taste.

1. Slow Cooker Keto Oxtails Recipe (Low Carb & Tender)

This keto oxtails recipe uses a slow cooker to achieve incredibly tender, fall-off-the-bone meat infused with rich, savory flavors. It’s a comforting and satisfying low carb soul food main dish

Yields: 3-4 servings Prep time: 15 minutes Cook time: 6-8 hours on low

Ingredients:

• 2.5 – 3 lbs oxtails, trimmed of excess fat
• 1 tbsp avocado oil or bacon grease
• 1 medium yellow onion, chopped
• 3-4 cloves garlic, minced
• 1 cup beef broth (ensure no added sugar)
• 1/2 cup dry red wine (optional, ensure low carb count, or replace with more beef broth)
• 2 tbsp tomato paste (ensure no added sugar)
• 1 tbsp Worcestershire sauce (check for low sugar/carb version)
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 2 bay leaves
• Salt and black pepper to taste
• Optional: 1/4 tsp xanthan gum mixed with 1 tbsp water (for thickening gravy at the end)

Instructions:

1. Season and Sear Oxtails: Pat the oxtails dry with paper towels. Season generously with salt and black pepper. Heat the avocado oil or bacon grease in a large skillet over medium-high heat. Sear the oxtails on all sides until deeply browned. Transfer the seared oxtails to your slow cooker.
2. Sauté Aromatics: In the same skillet, reduce the heat to medium. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
3. Deglaze Pan: If using red wine, pour it into the skillet and scrape up any browned bits from the bottom of the pan. Let it simmer for a minute or two to reduce slightly. If not using wine, use a splash of the beef broth to deglaze.
4. Combine in Slow Cooker: Pour the onion/garlic mixture (and wine/broth reduction) over the oxtails in the slow cooker. Add the beef broth, tomato paste, Worcestershire sauce, smoked paprika, dried thyme, and bay leaves. Stir gently to combine.
5. Slow Cook: Cover the slow cooker and cook on low for 6-8 hours, or on high for 3-4 hours, until the oxtails are extremely tender and falling off the bone.
6. Finish and Thicken Gravy (Optional): Carefully remove the oxtails from the slow cooker and set aside. Remove the bay leaves. Skim any excess fat from the surface of the cooking liquid. If you desire a thicker gravy, whisk the xanthan gum slurry into the liquid in the slow cooker. Turn the slow cooker to high and let it simmer for 10-15 minutes, or until the gravy has thickened slightly.
7. Serve: Return the oxtails to the gravy or serve them alongside, spooning the rich gravy over the top. This tender braised oxtails dish pairs perfectly with keto collard greens or cauliflower mash.

2. Keto Southern Style Collard Greens with Smoked Turkey

Enjoy classic soul food greens without the carbs! This keto collard greens recipe uses smoked turkey (or bacon) for deep flavor, resulting in a tender, savory, and completely low carb side dish.

(Adapted from Carb Manager and traditional methods)

Yields: 4-6 servings Prep time: 20 minutes Cook time: 1 – 1.5 hours

Ingredients:

• 1 large smoked turkey wing or leg (or 4-6 slices of thick-cut bacon, chopped)
• 1 tbsp avocado oil or bacon grease (if using turkey)
• 1 large yellow onion, chopped
• 3-4 cloves garlic, minced
• 1 large bunch (about 1.5 – 2 lbs) fresh collard greens, washed thoroughly, stems removed, and leaves chopped or torn into bite-sized pieces
• 4 cups chicken broth or bone broth (ensure no added sugar)
• 1 tsp smoked paprika
• 1/2 tsp red pepper flakes (optional, for heat)
• Salt and black pepper to taste
• 1-2 tbsp apple cider vinegar (optional, added at the end)

Instructions:

1. Prepare Flavor Base: If using bacon, cook the chopped bacon in a large pot or Dutch oven over medium heat until crispy. Remove the bacon bits with a slotted spoon, leaving the rendered fat in the pot. If using smoked turkey, heat the oil/grease in the pot and brown the turkey wing/leg slightly on all sides.
2. Sauté Aromatics: Add the chopped onion to the pot with the bacon fat (or oil/grease with turkey) and cook over medium heat until softened, about 5-7 minutes. Add the minced garlic and red pepper flakes (if using) and cook for another minute until fragrant.
3. Wilt Greens: Add the cleaned and chopped collard greens to the pot in batches, stirring after each addition to help them wilt down slightly. This may take a few minutes.
4. Simmer: Pour in the chicken broth. Add the smoked paprika, salt, and black pepper. If using smoked turkey, ensure it is submerged in the liquid. Bring the mixture to a simmer.
5. Cook Low and Slow: Reduce the heat to low, cover the pot, and let the greens simmer for at least 1 to 1.5 hours, or until they are very tender. Stir occasionally.
6. Finish: Once the greens are tender, remove the smoked turkey wing/leg. If desired, shred some of the turkey meat and stir it back into the greens. Stir in the apple cider vinegar (if using) for a bit of tang. Taste and adjust seasoning with salt and pepper if needed. If using bacon, stir the reserved crispy bacon bits back in just before serving.
7. Serve: Serve these delicious southern style greens hot as a perfect keto soul food side dish alongside your keto oxtails or other favorite mains.

Phyllis Robinson MSN, RN

My name is Phyllis Robinson MSN, RN. I have been a Registered Nurse for 27 years in the Cardiac Intensive Care Unit. I am passionate about cardiac care and heart disease. I also want this blog to be an educational tool that people can refer to for traditional and alternative treatment. I will blog on heart disorders such as high blood pressure, congestive heart failure, cardiomyopathy, and high cholesterol.

I received my Nursing degree from Baltimore Community College.

I went on to receive my Masters in Nursing from Walden University

I have worked for almost 30 years in Critical Care with a focus on heart health. I am an advocate of preventive healthcare.