ºCompiled by Denise Swogetinsky

Kemper Messenger

In the summer, we all want quick and easy lunches. Sandwiches are a summer go to.

How can we eat this summer favorite? Here are some summer favorites with a low carb twist. Remember low carb life style is possible with planning and moderation.

Low Carb Chicken BLT wraps

Low carb tortillas, fajita size

Shredded rotisserie chicken

Shredded cheddar cheese

Tomato slices

Ranch dressing

Green leaf lettuce

Cooked bacon

Spread some Ranch dressing on tortillas, then cover with cheddar cheese. Top with lettuce, sliced tomato and a generous helping of chicken. Add bacon and roll up, wrap style. Enjoy!I

Meatball Sandwich with Zucchini "Bread"  

1/2 onion

1/2 tomato

4 cloves garlic

1 egg

2 tablespoons coconut milk

2 teaspoons sea salt

1/2 teaspoon black pepper

1/2 teaspoon paprika

1 pound ground beef (grass-fed)

1 onion

1 tomato

3 cloves garlic

250 grams coconut milk

4 zucchinis (very large, or 8 small ones, one per sandwich)
1 teaspoon sea salt

1 teaspoon curry powder

1 lemon


Preheat your over to 350 degrees. Line two roasting trays with aluminum foil. Dice your tomato, onion and garlic. Set aside. For the meatballs, crack open your egg and mix in tomato, onion, garlic, salt, black pepper and coconut milk. It's time to get intimate with your creation. Put your beef into a mixing bowl and using your hands knead in the egg mixture. Shape into lovely little meatballs and place on roasting tray and put tray into heated oven for 20 minutes. While your meatballs form into edible creations, take your washed zucchini and slice them in half. Then dig out about 1/3 of the zucchini meat on one half and ½ from the top half. Dice up the zucchini meat and add onion, tomato, garlic, salt, curry powder and add the coconut cream only (the water on the bottom is not needed so use it tomorrow for a tasty addition to a Crockpot chicken soup ). Mix everything and pour into your waiting zucchini tunnels. Remove your meatballs from the oven and place your zucchini into the oven at the same temperature. Cook your guys for 20 minutes uncovered and then cover them with a sheet of foil for another 10 minutes.

Chop up your parsley and lemon wedges for plating. Remove zucchini from oven and sprinkle some lemon juice on top. Nestle the meatballs into the deeper zucchini half place your second zucchini half on top, slice in half and serve with some parsley and lemon on the side for a mini salad garnish.

Greek Pitas

Low Carb pits bread

Shredded chicken, pork, beef (your choice)club

Ranch dressing

Shredded cheese


Cooked bacon strip

Shredded lettuce

Thin tomato slices


Banana peppers

Spinach taste

Salt and pepper to taste

Lightly toast pita bread. Cut in half. Spread ranch dressing in the pocket. Stuff with your choice of meat, cheese, and your choice of toppings. Enjoy your sandwich.