Low carb diet recipes

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What should recipes look like on a low carb diet?

Recipes on a low carb diet should first and foremost be tailored to your needs and taste preferences! You can still eat your favourites, but mostly in modified – low-carbohydrate forms. Understanding the principles of the low-carb diet will help you effortlessly plan meals that are good for you in every way, without generating a loss of taste or health. What does a well-balanced low-carbohydrate diet look like ? Recipes should be rich in good quality protein, healthy fats and low-carbohydrate vegetables. The most important thing is, of course, to avoid products containing sugars and large amounts of carbohydrates.

Low carb breakfast

A low-carbohydrate breakfast plays a key role in maintaining stable blood glucose levels, which is particularly important for those aiming to improve insulin sensitivity and control weight. The high protein and fat content of the morning meal provides a long-lasting feeling of satiety, supports metabolism and reduces hunger attacks throughout the day.

For a non-carbohydrate (or carbohydrate-reduced) breakfast, eggs prepared in various forms (scrambled, omelette or boiled) are recommended. They are a source of so-called reference protein, which means that they contain all the essential amino acids (in the right proportions) that are necessary for the body to function properly. Essential amino acids are those that the body cannot produce on its own and must therefore be supplied with food.

Eggs in low-carb breakfasts are usually combined with healthy fats of various origins, such as avocado, bacon, spinach or cheese, in order to provide the necessary variety of flavours. For those looking for lighter alternatives, a smoothie based on Greek yoghurt and almond milk with chia seeds or berries is a great choice. Low-carbohydrate breakfasts not only promote fat burning, they also help to keep you satiated until your next meal and provide energy to start the day right! Here are examples of simple, nutritious breakfasts on a low carb diet:

Recipe 1: Scrambled eggs with avocado

Ingredients (1 serving):

• 2 eggs
• 1/2 ripe avocado
• 1 teaspoon butter
• pinch of salt and pepper

Method of preparation:

1. Heat the butter in a frying pan over a medium heat.
2. Crack the eggs into the pan, stirring gently for 2-3 minutes until you get the desired consistency.
3. Slice or dice the avocado and place next to the scrambled eggs.
4. Season with salt and pepper before serving.

Recipe 2: Omelette with vegetables and cheese

Ingredients (1 serving):

• 3 eggs
• 1/2 pepper (red or yellow)
• handful of spinach
• 30 g yellow cheese (e.g. cheddar)
• 1 tbsp clarified butter
• Salt, pepper to taste

Method of preparation:

1. Dice the peppers and finely chop the spinach.
2. Heat the butter in a pan, fry the vegetables for 2-3 minutes.
3. Scramble the eggs with salt and pepper, pour into the pan. Sprinkle with grated cheese.
4. Fry on a low heat, covered, until the omelette is cooked.

Recipe 3: Smoothie with blueberries and Greek yoghurt

Ingredients (1 serving):

• 100 g Greek yoghurt
• 50 g blueberries (fresh or frozen)
• 1 tbsp chia seeds
• Optional: a few drops of sweetener (e.g. stevia)

Method of preparation:

1. Blend the yoghurt, berries and chia seeds until smooth.
2. If the smoothie is too thick, add a little water or almond milk.
3. Serve immediately, garnished with berries.

Recipe 4: Tuna salad

Ingredients (1 serving):

• 1 tin of tuna in oil (about 150 g, drained)
• 50 g mixed lettuce
• 1 tomato
• 1 cucumber
• 1 tbsp olive oil
• Salt and pepper to taste

Method of preparation:

1. Dice the tomato and cucumber.
2. Mix the vegetables with the tuna and lettuce.
3. Drizzle with olive oil, season with salt and pepper. Serve immediately.

Low carb lunch

A low-carbohydrate lunch should also provide adequate protein, healthy fats and fibre, while limiting carbohydrates. To do this, go for sources of high-quality protein such as meat (chicken, beef, pork), fish (e.g. salmon, trout, mackerel) or seafood, which also provide omega-3 fatty acids to support heart health.

Healthy fats from olive oil, clarified butter, avocados or nuts provide long-lasting energy and support the absorption of fat-soluble vitamins (A, D, E, K) – a low-carbohydrate diet likes valuable, nutritious fat! Low-carbohydrate vegetables such as broccoli, cauliflower, courgettes or spinach, which provide fibre, vitamins and minerals, are perfect as a side dish for lunch. These vegetables can be prepared boiled, roasted or fried in a healthy fat.

Recipe 1: Baked salmon with courgette and cauliflower puree

Ingredients (2 portions):

• 2 salmon fillets (200 g each)
• 1 medium courgette
• 200 g cauliflower
• 1 tbsp butter
• juice of 1/2 lemon
• salt, pepper, dill

Method of preparation:

1. Season the salmon with salt, pepper and lemon juice, bake in the oven at 180°C for 15-20 minutes.
2. Slice the courgette and grill on a dry frying pan.
3. Cook the cauliflower until tender, blitz with butter to a puree. Serve everything together with chopped dill.

Recipe 2: Beef stew with mushrooms and courgettes

Ingredients (4 portions):

• 500 g beef (leg or shoulder)
• 200 g mushrooms
• 1 medium courgette
• 1 onion
• 200 g canned tomatoes
• 2 tbsp olive oil
• salt, pepper, smoked paprika, bay leaf

Preparation:

1. Dice the meat, fry in olive oil until browned, transfer to a pot.
2. In the same pan fry onions, mushrooms and courgettes, add to the pot with meat.
3. Add canned tomatoes, season with spices and cook covered on low heat for 1.5-2 hours.

Recipe 3: Chicken in cream sauce with broccoli

Ingredients (2 portions):

• 2 chicken breasts (approx. 400 g)
• 1 medium broccoli
• 200 ml 30% cream
• 50 g parmesan cheese
• 1 clove of garlic
• 2 tablespoons clarified butter
• salt, pepper, oregano

Method of preparation:

1. Cut the chicken into strips, season with salt, pepper and oregano.
2. Heat the butter in a frying pan, fry the chicken until golden brown and set aside.
3. In the same pan, fry the garlic, add the cream and parmesan cheese. Cook over a low heat until the sauce thickens.
4. Divide the broccoli into florets, cook al dente in salted water.
5. Add the chicken and broccoli to the sauce, stir. Serve warm.

Recipe 4: Cream of broccoli soup

Ingredients (4 portions):

• 500 g broccoli
• 1 small onion
• 2 cloves of garlic
• 500 ml vegetable or chicken stock
• 100 ml 30% cream
• 2 tbsp clarified butter
• Salt, pepper, nutmeg

Method of preparation:

1. Fry the finely chopped onion and garlic in the butter.
2. Add the broccoli florets and pour in the broth. Cook until tender (about 10 minutes).
3. Blend the soup to a cream, season with salt, pepper and nutmeg.
4. Pour in the cream and heat for a minute, but do not bring to the boil. Serve with a little cream on top.

Low carb dinner

Dinner on a low-carbohydrate diet should be easily digestible, rich in protein and healthy fats. Such a meal supports the body’s recovery during sleep, stabilises blood sugar levels and prevents night-time energy dips. The key is to choose ingredients that provide the necessary nutrients without overloading the digestive system. By using fresh vegetables such as courgettes, pumpkin or aubergine, and high-quality protein from fish, cheese or bacon, a low-carbohydrate dinner can be both tasty and compatible with a low-carb diet. Hot serving variants, such as casseroles or baked fish, go perfectly with evening relaxation time, promoting recovery and healthy sleep.

Recipe 1: Pumpkin and bacon casserole

Ingredients (3 portions):

• 300 g pumpkin (e.g. Hokkaido)
• 150 g sliced bacon
• 100 g gouda cheese (or other yellow cheese)
• 200 ml 30% cream
• 1 egg
• salt, pepper

Method of preparation:

1. Peel the pumpkin and cut into small cubes. Cut the bacon into strips and fry on a dry pan.
2. In an ovenproof dish, layer the pumpkin, bacon and grated cheese.
3. Mix the cream with the egg and season with salt and pepper. Pour over the casserole.
4. Bake in a preheated oven at 180°C for 25 minutes, until the casserole is browned.

Recipe 2: Zucchini pasta with pesto

Ingredients (2 portions):

• 2 courgettes (medium size)
• 4 tbsp basil pesto (homemade or ready-made)
• 30 g parmesan cheese
• 1 tbsp olive oil
• salt, pepper

Method of preparation:

1. Use a spiralizer or peeler to cut the courgette into thin pasta-like strips.
2. Heat the olive oil in a frying pan and fry the courgette for 2-3 minutes until slightly softened. Season with salt and pepper.
3. Stir in the pesto and serve sprinkled with grated Parmesan cheese.

Recipe 3: Baked trout with herb butter

Ingredients (2 portions):

• 2 trout fillets
• 50 g butter
• 1 tbsp fresh herbs (e.g. parsley, dill)
• juice of 1/2 lemon
• salt, pepper

Method of preparation:

1. Mix the butter with the chopped herbs and lemon juice.
2. Season the trout fillets with salt and pepper, spread with the herb butter.
3. Bake in a preheated oven at 180 °C for 15-20 minutes. Serve with lettuce.

Recipe 4: Aubergine rolls with feta and sun-dried tomatoes

Ingredients (2 portions):

• 1 large aubergine
• 100 g feta cheese
• 4 sun-dried tomatoes in oil
• olive oil
• salt, pepper, basil

Method of preparation:

1. You can heat the rolls in the oven for 5 minutes at 180°C to keep them warm.
2. Cut the aubergine into thin slices lengthways, brush with olive oil and grill in a frying pan until soft.
3. Crush the feta with a fork and mix with the finely chopped tomatoes.
4. Spoon the filling onto each aubergine slice, roll up and secure with a toothpick.

Low carb Desserts

A low-carbohydrate diet does not mean giving up desserts – on the contrary, you can enjoy delicious and healthy sweets that do not raise your blood sugar levels. Of course, typical sugar is excluded, but sweetness can be achieved in many ways! The key is to choose low-carbohydrate ingredients such as almond flour, chia seeds, avocados or nuts, and to replace sugar with natural sweeteners such as erythritol or stevia. Low-carb desserts not only satisfy the craving for something sweet, but above all provide valuable nutrients and a satisfying taste experience.

Recipe 1: Cold cream cheesecake with mascarpone and raspberries

Ingredients (6 portions):

• 250 g mascarpone cheese
• 200 ml 30% cream
• 2 tablespoons erythritol
• 1 teaspoon vanilla extract
• 100 g raspberries (fresh or frozen)
• optional: handful of coconut shavings

Method of preparation:

1. Whip the cream until stiff, gradually adding the erythritol and vanilla extract.
2. Add the mascarpone and mix gently until the mixture is smooth.
3. Spoon the mixture into the molds or glasses. Top with raspberries and sprinkle with coconut shavings.
4. Place in the fridge for at least 2 hours. Serve chilled.

Recipe 2: Chocolate avocado mousse

Ingredients (2 portions):

• 1 ripe avocado
• 2 tbsp cocoa powder (no sugar added)
• 1-2 tbsp almond milk
• Sweetener to taste (e.g. erythritol or stevia)

Method of preparation:

1. Peel the avocado and blend it to a smooth paste with the cacao, milk and sweetener.
2. Serve in small bowls, optionally garnished with coconut shavings or nuts.

Recipe 3: Chocolate almond flour brownie

Ingredients (9 pieces):

• 100 g almond flour
• 3 eggs
• 50 g butter (melted)
• 50 g cocoa powder (without sugar)
• 2 tbsp erythritol
• 1 teaspoon baking powder
• pinch of salt
• optional: 50 g walnuts

Method of preparation:

1. In a bowl, mix the almond flour, cocoa, baking powder, erythritol and salt.
2. In a separate bowl, beat the eggs, add the butter and mix thoroughly.
3. Combine the dry and wet ingredients, mixing until smooth. Add chopped nuts if desired.
4. Transfer the dough to a tin lined with baking paper and bake in a preheated oven at 180°C for 20-25 minutes.
5. Let cool before cutting into pieces.

Recipe 4: Coconut vanilla ice cream

Ingredients (4 portions):

• 400 ml coconut milk (full fat)
• 2 egg yolks
• 2 tbsp erythritol
• 1 teaspoon vanilla extract

Method of preparation:

1. Cool the mixture, then transfer to a container and place in the freezer. Stir every 30 minutes for 3 hours to avoid ice crystals.
2. Serve with coconut shavings or a few berries.
3. In a saucepan, heat the coconut milk over a low heat but do not bring to the boil.
4. In a bowl, whisk the egg yolks with the erythritol until fluffy.
5. Slowly add the warm coconut milk to the egg yolks, stirring to avoid lumps.
6. Transfer the mixture back to the saucepan and cook over a low heat, stirring, until thickened. Add the vanilla extract.

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