Method
Nutritional values are calculated from raw-weight ingredient data (per 100 g) and divided by the number of portions. They are estimates, not laboratory measurements: brands, ripeness and preparation shift the numbers. Use them for orientation, not as exact figures.
Contents
Breakfast
Skyr Berry Bowl with Walnuts and Flaxseed
My protein breakfast – ready in 5 minutes, no added sugar.
Portions: 1 · Time: 5 min
Ingredients
- Skyr — 250 g
- Heidelbeeren — 75 g
- Himbeeren — 75 g
- Walnuesse — 20 g
- Leinsamen — 15 g
- Zimt — 2 g
Preparation
- Put the skyr in a bowl and stir until smooth – for a creamier texture, stir in a splash of sparkling water.
- Wash the berries and spread them over the skyr (frozen berries work just as well – let them thaw briefly).
- Roughly chop the walnuts and sprinkle them on top together with the ground flaxseed.
- Dust with cinnamon. Done.
Note: Around 35 g of protein and 15 g of fiber for breakfast. Berries are among the lowest-sugar fruits; fat, protein and fiber slow glucose absorption. In my CGM data (n = 1), one of the flattest breakfasts of all.
Scrambled Eggs with Smoked Salmon
A classic with omega-3 – on the table in 10 minutes.
Portions: 2 · Time: 10 min
Ingredients
- Ei — 220 g
- Raeucherlachs — 100 g
- Butter — 15 g
- Kraeuter — 10 g
Preparation
- Whisk the eggs and season with pepper – go easy on the salt, the salmon brings plenty.
- Melt the butter in a non-stick pan and let the eggs set slowly over medium heat, pushing rather than stirring them.
- Cut the smoked salmon into strips and fold it in at the very end so it doesn't overcook.
- Sprinkle with chives and serve immediately.
Note: Virtually no carbohydrates (under 2 g per serving) with 24 g of protein – a breakfast that keeps the morning glucose curve flat.
Mushroom and Cheese Omelet
Hearty, filling, one pan – also works as a quick dinner.
Portions: 2 · Time: 15 min
Ingredients
- Ei — 220 g
- Champignons — 200 g
- Zwiebel — 40 g
- Gouda — 60 g
- Butter — 15 g
- Kraeuter — 5 g
Preparation
- Slice the mushrooms, finely dice the onion, fry both golden brown in half the butter, season with salt and pepper and set aside.
- Whisk and season the eggs. Add the remaining butter to the pan, pour in the egg mixture and let it set over low heat.
- Spread the mushrooms and cheese over one half, fold the omelet over and cook for 2 more minutes until the cheese melts.
- Serve with fresh herbs.
Note: Under 5 g of carbs per serving. Mushrooms add volume and flavor with almost no carbohydrates.
Chia Quark with Raspberries
Prepare in the evening, eat in the morning – meal-prep breakfast.
Portions: 1 · Time: 5 min + soaking overnight
Ingredients
- Magerquark — 250 g
- Chiasamen — 25 g
- Mandeldrink — 50 g
- Himbeeren — 100 g
- Erythrit — 10 g
- Zimt — 2 g
Preparation
- Stir the quark and almond milk until smooth, then stir in the chia seeds and erythritol.
- Cover and let it soak overnight (at least 2 hours) in the fridge.
- Stir again before serving, top with the raspberries and dust with cinnamon.
Note: Chia seeds are one-third fiber and swell strongly – that keeps you full for a long time. The erythritol (10 g) is blood-sugar-neutral and included in the carb column; only about 7 g of carbs are actually metabolically active.
Quark Pancakes with Almond Flour
Pancakes without wheat flour – golden brown outside, fluffy inside.
Portions: 2 · Time: 20 min
Ingredients
- Magerquark — 250 g
- Ei — 165 g
- Mandeln gemahlen — 50 g
- Backpulver — 3 g
- Erythrit — 10 g
- Butter — 15 g
- Zimt — 2 g
Preparation
- Mix the quark, eggs, ground almonds, baking powder and erythritol into a smooth batter and let it rest for 5 minutes.
- Heat the butter in batches in a non-stick pan and cook small pancakes over medium heat for 2–3 minutes per side – they are softer than classic pancakes, so only flip them once the underside has set.
- Serve with cinnamon; fresh berries or a dollop of skyr go well with them.
Note: Classic wheat-flour pancakes run 40–50 g of carbs per serving – this version comes in around 11 g (5 g of which is blood-sugar-neutral erythritol).
Cottage Cheese Plate with Tomato and Cucumber
No cooking, no effort – the most honest quick breakfast.
Portions: 1 · Time: 5 min
Ingredients
- Huettenkaese — 200 g
- Tomate — 150 g
- Gurke — 150 g
- Leinoel — 10 g
- Kraeuter — 10 g
Preparation
- Slice the tomato and cucumber and arrange them with the cottage cheese.
- Drizzle the flaxseed oil over the cottage cheese and season with herbs, salt and pepper.
Note: Around 27 g of protein with under 10 g of carbs. The flaxseed oil provides plant-based omega-3 (ALA) – never heat flaxseed oil, always use it cold.
Avocado with Egg and Tomato
Healthy fats plus protein – keeps me full until lunch.
Portions: 1 · Time: 10 min
Ingredients
- Avocado — 140 g
- Ei — 110 g
- Tomate — 100 g
- Olivenoel — 5 g
- Zitronensaft — 5 g
- Kraeuter — 5 g
Preparation
- Boil the eggs for 8–9 minutes (hard or slightly soft), rinse in cold water and peel.
- Halve and pit the avocado, slice the flesh and immediately drizzle with lemon juice.
- Arrange with the tomato slices and eggs, season with olive oil, salt, pepper and herbs.
Note: Avocado provides mostly monounsaturated fatty acids and only about 1.8 g of usable carbs per 100 g – most of its carbohydrates are fiber.
Soups
Cheese and Leek Soup with Ground Meat (SWF Version)
The party classic I've cooked for years – here is my standard version with complete nutrition data.
Portions: 4 · Time: 35 min
Ingredients
- Hack gemischt — 500 g
- Porree — 400 g
- Bruehe — 700 g
- Schmelzkaese — 200 g
- Sahne — 100 g
- Olivenoel — 10 g
- Gewuerze — 5 g
Preparation
- Halve the leek lengthwise, wash it thoroughly and cut it into fine rings.
- Brown the ground meat in the olive oil until crumbly, season generously with salt and pepper.
- Add the leek and sauté for 3 minutes, then pour in the broth and simmer for 15 minutes.
- Stir in the processed cheese and cream and let them melt – do not boil again. Season to taste.
Note: No comparison to the bread-side trap: the soup itself has only about 8 g of carbs per serving. If you eat bread with it, the glucose peak comes from the side dish – my CGM data (n = 1) shows this clearly.
Cream of Broccoli Soup with Parmesan
Creamy without a roux – the thickening comes from the vegetable itself.
Portions: 3 · Time: 25 min
Ingredients
- Brokkoli — 500 g
- Zwiebel — 80 g
- Bruehe — 600 g
- Sahne — 100 g
- Butter — 10 g
- Parmesan — 30 g
- Gewuerze — 4 g
Preparation
- Dice the onion and sweat it in the butter until translucent, add the broccoli florets (peel and dice the stalk and use it too).
- Pour in the broth and cook for 12–15 minutes until soft.
- Purée finely, stir in the cream and season with salt, pepper and nutmeg.
- Serve with shaved Parmesan.
Note: Vegetable cream soups without flour or potato thicken through the puréed vegetables – around 7 g of carbs per serving instead of 25–30 g in classic thickened soups.
Cauliflower Curry Soup with Coconut Milk
Warming and aromatic – coconut milk makes it creamy without cream.
Portions: 3 · Time: 25 min
Ingredients
- Blumenkohl — 500 g
- Zwiebel — 80 g
- Kokosmilch — 200 g
- Bruehe — 500 g
- Olivenoel — 10 g
- Gewuerze — 8 g
Preparation
- Dice the onion and sweat it in the olive oil, toast the curry powder for 30 seconds until fragrant.
- Add the cauliflower florets, pour in the broth and cook for 15 minutes until soft.
- Purée finely, stir in the coconut milk and bring to the boil once. Season with salt and lime or lemon juice.
Note: Around 6 g of carbs per serving. Curry spices deliver flavor without sugar – unlike many ready-made curry sauces, which often contain 10–15 g of sugar per 100 g.
Tomato Soup with Meatballs
Two classics in one pot – filling enough as a complete meal.
Portions: 3 · Time: 35 min
Ingredients
- Gehackte tomaten — 800 g
- Rinderhack — 300 g
- Ei — 55 g
- Zwiebel — 80 g
- Knoblauch — 8 g
- Olivenoel — 15 g
- Bruehe — 300 g
- Sahne — 50 g
- Gewuerze — 8 g
Preparation
- Knead the ground beef with the egg, half of the finely diced onion, salt, pepper and paprika and shape into small meatballs.
- Sweat the remaining onion and the garlic in the olive oil, add the chopped tomatoes and broth and simmer for 10 minutes.
- Purée the soup (or leave it chunky), add the meatballs and let them cook gently for 12 minutes – do not let it boil hard.
- Stir in the cream and season with oregano, salt and pepper.
Note: The carbs come entirely from tomatoes (about 13 g per serving) – combined with 24 g of protein from the meatballs, a flat, slow curve instead of a sugar spike.
Cream of Zucchini Soup with Cream Cheese
A rescue for the zucchini glut – mild and creamy.
Portions: 3 · Time: 25 min
Ingredients
- Zucchini — 600 g
- Zwiebel — 80 g
- Bruehe — 500 g
- Frischkaese — 100 g
- Olivenoel — 10 g
- Kraeuter — 10 g
- Gewuerze — 4 g
Preparation
- Roughly dice the zucchini, chop the onion and sweat both in the olive oil for 5 minutes.
- Pour in the broth and cook for 12 minutes until soft.
- Add the cream cheese, purée finely and season with salt, pepper and nutmeg. Serve with herbs.
Note: Under 6 g of carbs per serving – zucchini is one of the lowest-carb vegetables there is.
Clear Chicken Soup with Vegetables
The fire-brigade classic after long night call-outs – light, warm, uncomplicated.
Portions: 3 · Time: 40 min
Ingredients
- Haehnchenbrust — 300 g
- Porree — 150 g
- Karotte — 150 g
- Blumenkohl — 200 g
- Bruehe — 1000 g
- Kraeuter — 10 g
- Gewuerze — 4 g
Preparation
- Bring the broth to the boil, add the whole chicken breast and let it poach gently for 15 minutes (do not boil), then remove it.
- Cut the leek, carrot and cauliflower into small pieces and cook them in the broth for 8–10 minutes until tender but firm.
- Dice the chicken and return it to the soup, season with salt, pepper and parsley.
Note: Around 6 g of carbs per serving, half of it from the carrot. After short nights I deliberately reach for something like this – stress and lack of sleep push my glucose up even without food (n = 1), so the meal doesn't need to add to it.
Meat
Zucchini Lasagna with Ground Beef
Lasagna without pasta sheets – zucchini slices instead of pasta, a quark-and-egg topping instead of béchamel.
Portions: 4 · Time: 25 min prep · 40 min oven
Ingredients
- Zucchini — 800 g
- Rinderhack — 500 g
- Zwiebel — 100 g
- Knoblauch — 10 g
- Olivenoel — 15 g
- Passierte tomaten — 500 g
- Tomatenmark — 30 g
- Magerquark — 250 g
- Ei — 55 g
- Parmesan — 40 g
- Mozzarella — 125 g
- Gewuerze — 6 g
Preparation
- Slice the zucchini lengthwise into strips about 5 mm thick, salt them, let them release water for 10 minutes and pat dry (important, otherwise the lasagna turns watery).
- Finely dice the onion and garlic and sweat them in the olive oil. Add the ground beef and brown until crumbly.
- Briefly toast the tomato paste, then add the passata. Season and let it reduce for 10 minutes until thick.
- Stir the quark until smooth with the egg and Parmesan, season with salt, pepper and nutmeg.
- Layer meat sauce, zucchini slices and quark mixture alternately, finish with the quark layer and top with the mozzarella.
- Bake at 180 °C fan (356 °F) for about 40 minutes until golden brown; rest for 5 minutes before slicing.
Note: The carbohydrates come almost entirely from vegetables and tomatoes – no fast sugar, lots of volume, lots of protein. In my CGM observation (n = 1), dishes like this cause no relevant glucose peak.
Broccoli Chicken Bake with Cheese Crust
The classic in the style of the kohlrabi gratin – cream, mustard, Gouda, done.
Portions: 4 · Time: 20 min prep · 30 min oven
Ingredients
- Brokkoli — 600 g
- Haehnchenbrust — 500 g
- Zwiebel — 80 g
- Olivenoel — 10 g
- Sahne — 200 g
- Bruehe — 100 g
- Senf — 10 g
- Gouda — 150 g
- Gewuerze — 5 g
Preparation
- Cut the broccoli into florets, blanch for 4 minutes, rinse in cold water and drain.
- Sear the diced chicken with the diced onion in the olive oil and season.
- Mix the cream, broth and mustard and season to taste.
- Put everything into a baking dish, pour the sauce over it and sprinkle with the Gouda.
- Bake at 180 °C fan (356 °F) for about 30 minutes until golden brown.
Note: Under 8 g of carbohydrates per serving with over 40 g of protein – a typical dinner that barely moves blood sugar and keeps you full for a long time.
Stuffed Bell Peppers with Ground Meat and Cauliflower Rice
The classic – but cauliflower replaces the rice filling, topped with Gouda.
Portions: 4 · Time: 30 min prep · 35 min oven
Ingredients
- Paprika rot — 600 g
- Hack gemischt — 400 g
- Blumenkohl — 300 g
- Zwiebel — 80 g
- Knoblauch — 8 g
- Olivenoel — 15 g
- Passierte tomaten — 400 g
- Tomatenmark — 20 g
- Ei — 55 g
- Gouda — 100 g
- Gewuerze — 6 g
Preparation
- Halve and core the peppers. Grate the cauliflower into "rice".
- Sweat the onion and garlic, brown the ground meat until crumbly, fry the cauliflower rice for 3 minutes, season generously and let it cool.
- Mix the egg into the filling and stuff the peppers.
- Mix the passata with the tomato paste, season, pour it into the dish and set the peppers in it.
- Sprinkle with the Gouda and bake at 180 °C fan (356 °F) for about 35 minutes.
Note: Classic stuffed peppers with rice quickly reach 40–50 g of carbs per serving – this version comes in around 19 g with an almost identical eating experience.
Chicken Curry with Coconut Milk and Cauliflower Rice
The curry idea from the chicken pizza – here as a skillet dish without the crust.
Portions: 3 · Time: 35 min
Ingredients
- Haehnchenbrust — 500 g
- Kokosmilch — 300 g
- Paprika rot — 200 g
- Zwiebel — 100 g
- Knoblauch — 10 g
- Olivenoel — 15 g
- Tomatenmark — 20 g
- Gewuerze — 12 g
- Blumenkohl — 500 g
Preparation
- Grate the cauliflower into "rice" and fry it in part of the oil for 6–8 minutes, salt it and keep warm.
- Sear the diced chicken in the remaining oil and remove it.
- Sweat the onion, garlic and pepper strips, toast the curry powder and tomato paste for 30 seconds.
- Pour in the coconut milk, return the chicken and simmer gently for 8 minutes. Season with salt and serve on the cauliflower rice.
Note: Ready-made curry sauces from a jar often contain 10–15 g of sugar per 100 g – homemade, the dish stays at around 13 g of carbs per serving, mostly from vegetables.
Turkey Strips Zurich Style
Creamy sliced turkey with mushrooms – follows straight on from the leek version.
Portions: 3 · Time: 25 min
Ingredients
- Putenbrust — 500 g
- Champignons — 300 g
- Zwiebel — 80 g
- Sahne — 200 g
- Bruehe — 100 g
- Butter — 15 g
- Zitronensaft — 10 g
- Kraeuter — 10 g
- Gewuerze — 4 g
Preparation
- Cut the turkey breast into fine strips, season with salt and pepper and sear in batches in half the butter, then remove.
- Brown the mushroom slices and diced onion in the remaining butter.
- Deglaze with the broth, add the cream and reduce for 5 minutes until creamy.
- Return the meat with its juices, season with lemon juice, salt and pepper and serve with parsley. Cauliflower rice or broccoli go well with it.
Note: Traditionally served with rösti (30–40 g of carbs) – without the side, or with vegetables, the dish stays under 6 g of carbs per serving with 40 g of protein.
Beef Steak with Green Asparagus and Herb Butter
Simple and good – cook the steak properly, nothing more is needed.
Portions: 2 · Time: 20 min
Ingredients
- Rindersteak — 400 g
- Spargel gruen — 500 g
- Butter — 30 g
- Olivenoel — 10 g
- Kraeuter — 10 g
- Gewuerze — 3 g
Preparation
- Take the steaks out of the fridge 30 minutes ahead and pat them dry.
- Knead the butter with the chopped herbs, salt and pepper and chill it.
- Peel the lower third of the asparagus and fry it in the olive oil for 6–8 minutes, then salt.
- Sear the steaks in a very hot pan for 2–3 minutes per side, season and rest for 5 minutes. Serve with the herb butter and asparagus.
Note: Under 5 g of carbs on the entire plate. Protein and fat trigger hardly any glucose response – the difference from a side of fries is unmistakable in the CGM (n = 1).
Ground Meat and White Cabbage Skillet
Unbeatably cheap, one pot, big portions – everyday cooking at its purest.
Portions: 3 · Time: 30 min
Ingredients
- Hack gemischt — 500 g
- Weisskohl — 600 g
- Zwiebel — 100 g
- Tomatenmark — 30 g
- Bruehe — 200 g
- Olivenoel — 15 g
- Gewuerze — 8 g
Preparation
- Remove the cabbage core and cut the cabbage into fine strips, dice the onion.
- Brown the ground meat in the olive oil until crumbly, fry the onion with it and season generously with paprika, caraway, salt and pepper.
- Briefly toast the tomato paste, add the cabbage and deglaze with the broth.
- Cover and braise for 15 minutes until the cabbage is soft but still has bite. Season to taste.
Note: Around 12 g of carbs per large serving. Caraway makes the cabbage easier to digest, by the way – old home-cooking wisdom that works.
Bifteki with Feta and Tomato-Cucumber Salad
Greek meat patties with a melting feta core.
Portions: 3 · Time: 30 min
Ingredients
- Rinderhack — 500 g
- Feta — 100 g
- Zwiebel — 80 g
- Ei — 55 g
- Olivenoel — 10 g
- Gewuerze — 6 g
- Tomate — 300 g
- Gurke — 300 g
- Essig — 10 g
- Olivenoel — 15 g
Preparation
- Knead the ground beef with the egg, finely grated onion, salt, pepper and oregano.
- Shape six flat patties, press a piece of feta into the center of each and seal well.
- Fry in the olive oil over medium heat for 4–5 minutes per side.
- Roughly chop the tomatoes and cucumber, dress with olive oil, vinegar, salt and oregano and serve alongside.
Note: Completely under 8 g of carbs per serving – traditionally rice or flatbread would come with it; here the salad provides freshness and volume.
Sheet-Pan Chicken Thighs with Roasted Vegetables
Everything on one tray, the oven does the work – perfect for stressful days.
Portions: 4 · Time: 15 min prep · 45 min oven
Ingredients
- Haehnchenschenkel — 700 g
- Zucchini — 300 g
- Paprika rot — 300 g
- Zwiebel — 100 g
- Olivenoel — 20 g
- Gewuerze — 8 g
Preparation
- Preheat the oven to 200 °C fan (392 °F). Cut the vegetables into large chunks.
- Toss the vegetables with half the oil, salt, pepper and paprika and spread them on the tray.
- Pat the thighs dry, rub them with the remaining oil and spices and place them on the vegetables.
- Bake for 40–45 minutes until the skin is crispy and the juices run clear.
Note: Nutrition calculated with skin and without bones. Under 8 g of carbs per serving – the vegetables roast in the chicken fat and need no extra sauce.
Pork Tenderloin with Creamy Mushrooms
Sunday dinner without a roux – the sauce thickens by reduction.
Portions: 3 · Time: 30 min
Ingredients
- Schweinefilet — 500 g
- Champignons — 300 g
- Zwiebel — 80 g
- Sahne — 200 g
- Senf — 10 g
- Olivenoel — 15 g
- Bruehe — 100 g
- Gewuerze — 4 g
Preparation
- Trim the tenderloin, cut it into medallions and season with salt and pepper.
- Fry the medallions in the olive oil for 2–3 minutes per side, remove and rest covered.
- Brown the mushrooms and onion in the pan drippings and deglaze with the broth.
- Add the cream and mustard, reduce for 5 minutes, return the medallions with their juices and season.
Note: Under 7 g of carbs per serving. The sauce thickens by reduction instead of flour – takes 5 minutes longer, saves the fast starch carbs.
Chili con Carne (Deliberately with Beans)
Legumes are not the enemy – used here deliberately and in moderation.
Portions: 4 · Time: 45 min
Ingredients
- Rinderhack — 500 g
- Kidneybohnen — 250 g
- Gehackte tomaten — 800 g
- Paprika rot — 200 g
- Zwiebel — 120 g
- Knoblauch — 10 g
- Olivenoel — 15 g
- Tomatenmark — 30 g
- Gewuerze — 12 g
Preparation
- Sweat the onion and garlic in the olive oil, add the ground beef and brown it well until crumbly.
- Briefly toast the tomato paste, chili, cumin and paprika.
- Add the chopped tomatoes and diced pepper and simmer uncovered for 25 minutes.
- Add the drained kidney beans, simmer for another 10 minutes and season generously.
Note: A deliberate exception to "as few carbs as possible": legumes have a low glycemic index, plenty of protein and fiber. Around 21 g of carbs per serving that arrive slowly – in my CGM data (n = 1) clearly flatter than the same amount of carbs from rice.
Königsberger Klopse without Flour Thickening
The East Prussian classic – bound with almonds and reduction instead of flour.
Portions: 3 · Time: 40 min
Ingredients
- Hack gemischt — 500 g
- Ei — 55 g
- Zwiebel — 80 g
- Mandeln gemahlen — 30 g
- Bruehe — 500 g
- Sahne — 150 g
- Kapern — 20 g
- Zitronensaft — 15 g
- Senf — 10 g
- Butter — 10 g
- Gewuerze — 4 g
Preparation
- Knead the ground meat with the egg, finely diced onion, ground almonds (they replace the bread roll), salt and pepper and shape into dumplings.
- Heat the broth and let the dumplings poach gently in it for 15 minutes, then remove them.
- Reduce the broth by about half, add the cream and reduce for another 5 minutes until creamy.
- Stir in the butter, mustard, capers and lemon juice, return the dumplings and season. Cauliflower mash (see Sides) goes well with this.
Note: Traditionally a carb-heavy dish with roux, bread roll and boiled potatoes – this way it stays around 7 g of carbs per serving, and the flavor stays fully intact.
Fish
Salmon on Creamed Spinach with Cauliflower Rice
Omega-3 meets vegetables – the cauliflower rice follows the chicken fricassee principle.
Portions: 2 · Time: 25 min
Ingredients
- Lachs — 300 g
- Spinat — 450 g
- Sahne — 100 g
- Zwiebel — 60 g
- Knoblauch — 5 g
- Butter — 10 g
- Blumenkohl — 400 g
- Olivenoel — 10 g
- Zitronensaft — 10 g
- Gewuerze — 3 g
Preparation
- Chop the cauliflower into "rice" and fry it in the olive oil for 6–8 minutes, season.
- Sweat the onion and garlic in the butter, add the well-squeezed spinach.
- Pour in the cream, season and simmer for 5 minutes until creamy.
- Season the salmon, drizzle with lemon and fry for 3–4 minutes per side – glassy inside. Plate everything.
Note: Oily sea fish provides long-chain omega-3 fatty acids (EPA/DHA). The German Nutrition Society recommends one to two fish meals per week – this dish covers one of them, with around 10 g of carbs per serving.
Oven-Baked Salmon with Broccoli
One tray, 20 minutes in the oven – fish for days without time.
Portions: 2 · Time: 10 min prep · 20 min oven
Ingredients
- Lachs — 400 g
- Brokkoli — 500 g
- Olivenoel — 20 g
- Zitronensaft — 15 g
- Knoblauch — 8 g
- Gewuerze — 4 g
Preparation
- Preheat the oven to 200 °C fan (392 °F). Toss the broccoli florets with the oil, chopped garlic, salt and pepper, spread on the tray and pre-bake for 8 minutes.
- Season the salmon fillets, drizzle with lemon juice and place them between the broccoli.
- Bake for another 12–14 minutes until the salmon is just cooked through.
Note: Under 6 g of carbs per serving, with around 45 g of protein and omega-3 – one of the best effort-to-nutrition ratios I know.
Garlic Shrimp with Zoodles
Zucchini noodles instead of spaghetti – the pan replaces the pasta pot.
Portions: 2 · Time: 20 min
Ingredients
- Garnelen — 300 g
- Zucchini — 600 g
- Knoblauch — 10 g
- Olivenoel — 20 g
- Tomate — 200 g
- Zitronensaft — 10 g
- Kraeuter — 10 g
- Gewuerze — 3 g
Preparation
- Cut the zucchini into noodles with a spiralizer (or vegetable peeler).
- Pat the shrimp dry. Let the garlic slices infuse in the olive oil, fry the shrimp for 2–3 minutes and remove them.
- Briefly fry the diced tomatoes, add the zoodles and toss for only 2–3 minutes – they should stay firm.
- Return the shrimp and season with lemon juice, salt, chili and herbs.
Note: Spaghetti would mean 70–80 g of carbs per serving here – the zoodle version comes in around 12 g. That difference in the glucose curve is the core of my strategy.
Tuna Salad with Egg and Olives
Pantry rescue – open a can, salad done, full for hours.
Portions: 2 · Time: 15 min
Ingredients
- Thunfisch — 280 g
- Ei — 110 g
- Blattsalat — 150 g
- Tomate — 200 g
- Gurke — 150 g
- Oliven — 50 g
- Olivenoel — 20 g
- Essig — 10 g
- Senf — 5 g
Preparation
- Hard-boil the eggs, rinse in cold water and quarter them.
- Cut the lettuce, tomatoes and cucumber and arrange them with the drained tuna.
- Whisk the olive oil, vinegar, mustard, salt and pepper into a dressing and serve with the eggs and olives.
Note: Around 44 g of protein per serving with under 8 g of carbs – tuna in water is one of the cheapest protein sources there is.
Cod in Mustard Sauce with Cauliflower Mash
A north German classic – the mustard sauce needs no roux.
Portions: 2 · Time: 30 min
Ingredients
- Kabeljau — 400 g
- Sahne — 150 g
- Senf — 25 g
- Bruehe — 100 g
- Butter — 10 g
- Zitronensaft — 10 g
- Blumenkohl — 500 g
- Milch — 50 g
- Kraeuter — 10 g
- Gewuerze — 3 g
Preparation
- Boil the cauliflower florets in salted water for 12 minutes until very soft, drain, purée finely with the milk and half the butter and season with salt and nutmeg.
- Reduce the broth with the cream for 5 minutes, stir in the mustard and remaining butter, do not boil again, season with lemon juice.
- Season the cod and fry it gently in a non-stick pan for 3–4 minutes per side.
- Plate with the sauce and mash and sprinkle with dill or parsley.
Note: Lean fish, under 10 g of carbs per serving. Cauliflower mash replaces boiled potatoes – saving around 25 g of carbs per serving.
Vegetarian
Shakshuka with Feta
Eggs in a spicy pepper-tomato sauce – breakfast, lunch or dinner from one pan.
Portions: 2 · Time: 30 min
Ingredients
- Ei — 220 g
- Gehackte tomaten — 400 g
- Paprika rot — 200 g
- Zwiebel — 100 g
- Knoblauch — 10 g
- Olivenoel — 20 g
- Feta — 100 g
- Tomatenmark — 20 g
- Gewuerze — 8 g
- Kraeuter — 10 g
Preparation
- Sweat the onion, garlic and pepper in the olive oil for 5 minutes.
- Briefly toast the tomato paste, cumin and paprika, add the chopped tomatoes, season and simmer uncovered for 10 minutes.
- Press four hollows into the sauce and slide an egg into each.
- Cover and let them set for 6–8 minutes – the yolk may stay creamy.
- Crumble the feta on top and serve with herbs.
Note: Four eggs plus feta add up to around 30 g of protein per serving. The roughly 22 g of carbs per serving come from vegetables and tomatoes – slowly available, combined with fiber.
Oven Vegetable Frittata
Deluxe leftovers cooking – any vegetable works.
Portions: 2 · Time: 15 min prep · 25 min oven
Ingredients
- Ei — 275 g
- Zucchini — 200 g
- Paprika rot — 150 g
- Zwiebel — 80 g
- Gouda — 80 g
- Olivenoel — 15 g
- Kraeuter — 10 g
- Gewuerze — 3 g
Preparation
- Cut the vegetables into small pieces and fry them in the olive oil in an ovenproof pan for 5 minutes.
- Whisk the eggs with salt, pepper and herbs and pour them over the vegetables.
- Sprinkle with the Gouda and let it set at 180 °C fan (356 °F) for 20–25 minutes.
- Serve warm or cold – cold it makes a good meal-prep option.
Note: Around 8 g of carbs per serving with 32 g of protein. Ideal cold to take along – for long evenings at the fire station, for example.
Halloumi Vegetable Skillet
The grilling cheese that doesn't melt away – hearty without meat.
Portions: 2 · Time: 20 min
Ingredients
- Halloumi — 250 g
- Zucchini — 300 g
- Paprika rot — 200 g
- Champignons — 200 g
- Zwiebel — 80 g
- Olivenoel — 20 g
- Zitronensaft — 10 g
- Kraeuter — 10 g
- Gewuerze — 4 g
Preparation
- Cut the halloumi into 1 cm slices and pat dry.
- Cut the vegetables into pieces and fry them briskly in most of the oil for 8–10 minutes, season and keep warm.
- Fry the halloumi in the remaining oil for 2 minutes per side until golden.
- Plate everything with lemon juice and herbs – be careful with salt, halloumi is salty.
Note: Around 10 g of carbs per serving and 32 g of protein from the cheese – a complete vegetarian main course without a starchy side.
Cauliflower Cheese Fritters with Quark Dip
Crispy fritters – potato-pancake feeling without the potato.
Portions: 2 · Time: 30 min
Ingredients
- Blumenkohl — 600 g
- Ei — 110 g
- Gouda — 80 g
- Mandeln gemahlen — 40 g
- Olivenoel — 20 g
- Gewuerze — 5 g
- Magerquark — 150 g
- Leinoel — 5 g
- Kraeuter — 10 g
Preparation
- Finely grate the cauliflower, pre-cook it for 3 minutes in the microwave or briefly in the pan and squeeze it out firmly in a cloth – the drier, the crispier.
- Mix with the eggs, grated Gouda, almonds, salt and pepper into a moldable mass.
- Shape fritters and fry them in the olive oil for 3–4 minutes per side until golden.
- Stir the quark with the flaxseed oil, herbs, salt and pepper and serve as a dip.
Note: Around 10 g of carbs per serving – potato pancakes have four times that, plus applesauce on top.
Zucchini Fritters with Herb Quark
A summer classic – squeezing out the zucchini is the whole trick.
Portions: 2 · Time: 25 min
Ingredients
- Zucchini — 600 g
- Ei — 110 g
- Parmesan — 40 g
- Mandeln gemahlen — 30 g
- Olivenoel — 20 g
- Gewuerze — 4 g
- Magerquark — 150 g
- Kraeuter — 10 g
- Zitronensaft — 5 g
Preparation
- Coarsely grate the zucchini, salt it, let it stand for 10 minutes and squeeze it out very firmly in a cloth.
- Mix with the eggs, Parmesan, almonds and pepper.
- Fry the fritters in the olive oil for 3 minutes per side until golden.
- Stir the quark with the herbs, lemon juice, salt and pepper and serve alongside.
Note: Under 9 g of carbs per serving. The herb quark adds 10 g of extra protein on the side – a dip as a protein source is an underrated trick.
Eggplant Parmigiana
Italian bake – pan-fried eggplant instead of breaded.
Portions: 2 · Time: 30 min prep · 30 min oven
Ingredients
- Aubergine — 600 g
- Passierte tomaten — 400 g
- Mozzarella — 200 g
- Parmesan — 40 g
- Olivenoel — 25 g
- Knoblauch — 8 g
- Kraeuter — 10 g
- Gewuerze — 5 g
Preparation
- Cut the eggplants into 1 cm slices, salt them, let them stand for 15 minutes and pat dry.
- Fry the slices in the olive oil in batches until golden (classically they would be breaded – not here).
- Mix the passata with the garlic, salt, pepper and basil.
- Layer the eggplant, tomato sauce and mozzarella, finish with the Parmesan and bake at 180 °C fan (356 °F) for 30 minutes.
Note: Without breading and pasta, the Italian classic stays around 17 g of carbs per serving – the breading alone would add 20 g of starch.
Salads
Greek Farmer's Salad
Choriatiki – no lettuce, but plenty of feta and good oil.
Portions: 2 · Time: 15 min
Ingredients
- Tomate — 300 g
- Gurke — 300 g
- Paprika rot — 150 g
- Zwiebel — 60 g
- Feta — 150 g
- Oliven — 60 g
- Olivenoel — 25 g
- Essig — 10 g
- Gewuerze — 3 g
Preparation
- Cut the tomatoes and cucumber into large chunks, the pepper into strips and the onion into fine rings.
- Dress with the olive oil, vinegar, salt and oregano.
- Place the feta on top whole or diced, add the olives and sprinkle with oregano.
Note: Around 11 g of carbs per serving from vegetables. The olive oil is not a garnish here but the main energy source – that's how a salad fills you up as a full meal.
Chicken Caesar Salad without Croutons
The dressing on a yogurt base – shaved Parmesan replaces the croutons.
Portions: 2 · Time: 25 min
Ingredients
- Haehnchenbrust — 300 g
- Blattsalat — 250 g
- Parmesan — 40 g
- Joghurt gr — 100 g
- Olivenoel — 15 g
- Senf — 5 g
- Zitronensaft — 10 g
- Knoblauch — 5 g
- Gewuerze — 2 g
Preparation
- Season the chicken breast, fry it in the olive oil for 5–6 minutes per side, rest it and cut it into strips.
- Stir the yogurt with the grated garlic, mustard, lemon juice, half of the finely grated Parmesan, salt and pepper.
- Cut the romaine into strips, toss with the dressing, arrange the chicken on top and finish with Parmesan shavings.
Note: Croutons and ready-made Caesar dressing otherwise add 20+ g of carbs and plenty of sugar – this version stays under 6 g of carbs with 43 g of protein.
Egg Salad with Yogurt-Mustard Dressing
Without the mayo heaviness – yogurt keeps it fresh instead of rich.
Portions: 2 · Time: 20 min
Ingredients
- Ei — 275 g
- Joghurt gr — 100 g
- Senf — 10 g
- Gurke — 100 g
- Kraeuter — 10 g
- Gewuerze — 2 g
Preparation
- Boil the eggs for 9–10 minutes, rinse in cold water, peel and roughly dice.
- Stir the yogurt with the mustard, salt and pepper.
- Fold in the diced cucumber, herbs (chives!) and eggs and let it stand for at least 15 minutes.
Note: Under 5 g of carbs per serving with 21 g of protein – as a bread-topping replacement straight from the bowl or on lettuce leaves.
Cucumber Salad with Dill and Sour Cream
The side for anything pan-fried – done in 10 minutes.
Portions: 2 · Time: 10 min
Ingredients
- Gurke — 600 g
- Schmand — 100 g
- Kraeuter — 15 g
- Essig — 10 g
- Erythrit — 5 g
- Gewuerze — 2 g
Preparation
- Slice the cucumber finely, salt it lightly, let it stand for 5 minutes and pour off the liquid.
- Stir the sour cream with the vinegar, dill, pepper and erythritol and fold it into the cucumber.
Note: Classic recipes sweeten with 1–2 tablespoons of sugar – here a pinch of erythritol (blood-sugar-neutral) does the job. Under 6 g of carbs per serving.
Caprese with Arugula
Tomato and mozzarella grown up – arugula adds the bite.
Portions: 2 · Time: 10 min
Ingredients
- Tomate — 300 g
- Mozzarella — 250 g
- Rucola — 80 g
- Olivenoel — 20 g
- Essig — 10 g
- Gewuerze — 2 g
Preparation
- Slice the tomatoes and mozzarella and arrange them alternately on the arugula.
- Drizzle with the olive oil and vinegar and season with salt, pepper and basil.
Note: Around 7 g of carbs per serving, 25 g of protein from the mozzarella. I deliberately skip balsamic glaze – half of it is sugar.
Sides
Kohlrabi Fries with Herb Quark
The side-dish solution – crispy oven vegetables plus a protein dip with flaxseed oil.
Portions: 2 · Time: 15 min prep · 30 min oven
Ingredients
- Kohlrabi — 600 g
- Olivenoel — 15 g
- Gewuerze — 4 g
- Magerquark — 250 g
- Mineralwasser — 30 g
- Kraeuter — 10 g
- Leinoel — 10 g
- Zitronensaft — 5 g
Preparation
- Peel the kohlrabi, cut it into finger-thick sticks, pre-cook for 5 minutes and drain very well.
- Toss with the oil and spices and spread them out on the tray with space between them.
- Bake at 200 °C fan (392 °F) for about 30 minutes, turning halfway.
- Stir the quark with the sparkling water until creamy, mix in the herbs, flaxseed oil, lemon juice, salt and pepper and serve as a dip.
Note: Kohlrabi has around 3.7 g of carbs per 100 g – potatoes about 15 g. The flaxseed oil in the quark provides plant-based omega-3 (ALA).
Cauliflower Mash
The mashed-potato replacement – creamy thanks to butter and Parmesan.
Portions: 4 · Time: 20 min
Ingredients
- Blumenkohl — 800 g
- Butter — 30 g
- Milch — 50 g
- Parmesan — 30 g
- Gewuerze — 3 g
Preparation
- Boil the cauliflower florets for 12–14 minutes until very soft and drain them well – residual water makes the mash watery.
- Purée very finely with the butter and milk.
- Stir in the Parmesan and season with salt, pepper and nutmeg.
Note: Around 6 g of carbs per serving instead of 25–30 g for mashed potatoes – works with anything that usually comes with mash (e.g. the Königsberger Klopse).
Savory Broccoli Cheese Muffins
Meal prep to go – just as good cold as warm.
Portions: 4 · Time: 15 min prep · 25 min oven
Ingredients
- Brokkoli — 300 g
- Ei — 220 g
- Gouda — 120 g
- Mandeln gemahlen — 60 g
- Backpulver — 5 g
- Gewuerze — 4 g
Preparation
- Chop or grate the broccoli very finely and blanch it for 3 minutes, drain well.
- Whisk the eggs with the almonds, baking powder, salt and pepper, fold in the broccoli and two-thirds of the cheese.
- Fill into 8 muffin cups, top with the remaining cheese and bake at 180 °C fan (356 °F) for 25 minutes.
Note: 2 muffins per serving, under 5 g of carbs – the snack that doesn't build an afternoon glucose mountain. Ideal for the fire station or on the road.
Deviled Eggs with Cream Cheese and Mustard
The buffet classic – here as a quick protein snack.
Portions: 3 · Time: 20 min
Ingredients
- Ei — 330 g
- Frischkaese — 80 g
- Senf — 10 g
- Kraeuter — 10 g
- Gewuerze — 2 g
Preparation
- Boil the eggs for 10 minutes, rinse in cold water, peel and halve lengthwise.
- Stir the yolks until smooth with the cream cheese, mustard, salt and pepper.
- Pipe or spoon the mixture into the egg halves and sprinkle with herbs and paprika.
Note: Four egg halves per serving, around 2 g of carbs – as a snack, starter or emergency ration in the fridge.
Oven Zucchini Chips with Parmesan
Snacking without potato chips – slice thinly and be patient with the oven.
Portions: 2 · Time: 10 min prep · 45 min oven
Ingredients
- Zucchini — 500 g
- Parmesan — 40 g
- Olivenoel — 10 g
- Gewuerze — 3 g
Preparation
- Slice the zucchini as thinly as possible, salt it, let it stand for 10 minutes and pat thoroughly dry.
- Toss with the olive oil, lay out on baking paper and sprinkle with the Parmesan and paprika.
- Dry at 130 °C fan (266 °F) for 40–50 minutes until crispy – check every 5 minutes toward the end, they burn quickly.
Note: A whole bowl of chips for around 6 g of carbs per serving – potato chips run 50 g per 100-g bag, plus the addiction factor.
Baking & Bread
Low-Carb Cheesecake without a Base
The SWF version of the cheesecake from my collection – no base, sweetened with erythritol.
Portions: 12 · Time: 15 min prep · 60 min oven
Ingredients
- Quark40 — 1000 g
- Ei — 220 g
- Erythrit — 150 g
- Speisestaerke — 40 g
- Zitronensaft — 30 g
- Gewuerze — 3 g
Preparation
- Preheat the oven to 160 °C fan (320 °F), grease a 26 cm springform pan or line it with baking paper.
- Stir the quark, eggs, erythritol, cornstarch, lemon juice and vanilla until smooth – do not whip, or the cake will crack.
- Pour into the pan and bake for 55–60 minutes until the center still wobbles slightly.
- Let it cool in the switched-off oven with the door open, then chill – it firms up overnight.
Note: Per slice, the table shows a calculated 18 g of carbs – 12.5 g of that is erythritol, which has practically no effect on blood sugar and is excreted unmetabolized. Actually active: around 6 g of carbs per slice. For comparison: classic cheesecake runs 30–40 g.
Seeded Protein Bread
Bread from nuts, seeds and quark – dense, moist, keeps for days.
Portions: 12 · Time: 15 min prep · 60 min oven
Ingredients
- Mandeln gemahlen — 200 g
- Leinsamen — 100 g
- Sonnenblumenkerne — 100 g
- Kuerbiskerne — 50 g
- Ei — 275 g
- Magerquark — 250 g
- Flohsamenschalen — 20 g
- Backpulver — 12 g
- Gewuerze — 5 g
Preparation
- Mix all the dry ingredients.
- Whisk the eggs and quark, knead them into the dry mixture and let it rest for 10 minutes – the psyllium husks bind the moisture.
- Fill into a greased loaf pan, smooth the top and score it.
- Bake at 170 °C fan (338 °F) for about 60 minutes (skewer test). Cool completely before slicing.
Note: Around 3 g of carbs per slice instead of 20–25 g for wheat bread. For me the most important building block for replacing bread meals without giving up the ritual – the effect in the CGM (n = 1) is unmistakable.
Low-Carb Rolls with Psyllium Husks
Sunday-roll replacement – crusty outside, moist inside.
Portions: 6 · Time: 10 min prep · 40 min oven
Ingredients
- Mandeln gemahlen — 150 g
- Flohsamenschalen — 30 g
- Magerquark — 150 g
- Ei — 110 g
- Backpulver — 8 g
- Sonnenblumenkerne — 30 g
- Gewuerze — 4 g
Preparation
- Mix the almonds, psyllium husks, baking powder and salt.
- Whisk the quark and eggs, knead everything into a dough and let it rest for 10 minutes.
- Shape six rolls, brush them with water, roll them in the sunflower seeds and score them crosswise.
- Bake at 180 °C fan (356 °F) for 35–40 minutes and cool on a rack.
Note: Around 3 g of carbs per roll – a wheat roll has about 25 g. A roll breakfast without the mid-morning glucose mountain.
Chocolate Chia Pudding with Raspberries
A dessert you can prepare with a clear conscience – overnight in the fridge.
Portions: 2 · Time: 5 min + soaking overnight
Ingredients
- Chiasamen — 60 g
- Mandeldrink — 400 g
- Kakao — 15 g
- Erythrit — 20 g
- Himbeeren — 100 g
Preparation
- Stir the cocoa and erythritol until smooth with a splash of almond milk, then add the rest of the almond milk.
- Stir in the chia seeds, stir again after 10 minutes (prevents clumping) and chill overnight.
- Stir before serving and top with the raspberries.
Note: The table shows 17 g of carbs per serving – 10 g of that is blood-sugar-neutral erythritol; actually active around 7 g. Baking cocoa (heavily de-oiled) is unsweetened; with drinking-chocolate powder the dessert would have three times the sugar.