Mark Haylock

Looking for the best white high-protein bread that’s also gluten-free and low in carbs? Look no further! Even if you are a novice bread baker you will have no trouble with this recipe. With 1 net carb and 7 grams of protein per slice, it’s the perfect bread for healthy sandwiches.

Ingredients

85 g (110 ml) greek yogurt (0% fat)
2 large eggs
120 ml (50 g) whey protein isolate (unflavored)
120 ml (55 g) almond flour
1⁄2 tbsp ground psyllium husk powder
1 tsp baking powder
1⁄4 tsp salt
1⁄4 tbsp sesame seeds (optional)

Instructions

Instructions are for 20 servings. Please modify as needed.

Preheat the oven to 350°F (175°C).

Line the bread pan, about 5 x 10 inches (12 x 24 cm), with parchment paper.

Add the yogurt and eggs to a big bowl and mix until smooth. Add the rest of the ingredients and combine until free of lumps.

Pour the batter into the bread pan and sprinkle it with some sesame seeds (optional). Bake for about 25 minutes or until a toothpick inserted in the center of the loaf comes out dry. Let the bread cool before slicing it.

Recommended special equipment
Baking pan, 5 x 10 inches (12 x 24 cm)

Freezing
Slice the bread before freezing it. Thaw it slightly and toast it before serving.

Storage
Store the bread in a zip lock bag in the fridge. It will keep fresh for about a week.

Fat-free yogurt?
Fat-free yogurt is packed with protein that’s why we used it in this recipe. But feel free to use full-fat yogurt for a more moist bread with a bit less protein.

A healthy dessert with pureed raspberries and a bit of dark chocolate. The raspberries lend just a hint of flavor and a gorgeous swirl of pink ribbons. The chocolate tucked into the middle offers a sweet surprise.

Ingredients

4 large egg whites
60 ml (32 g) powdered erythritol
85 g (160 ml) fresh raspberries
1 tsp unsalted butter
14 g (25 ml) sugar-free baking chocolate chopped

Instructions

Preheat the oven to 375°F (190°C). Lightly grease one 3.5 inch (8 cm) ramekin per serving with butter. Place the ramekins on a baking sheet and set them aside.

Puree the raspberries in a blender. If you want, you can strain the puree through a wire mesh or cheesecloth to remove the seeds, but it isn’t necessary.

In a separate bowl, whip the egg whites. As the whites begin to form soft peaks, gradually add the sweetener. Continue whipping until stiff, glossy peaks form.

Pour the raspberry puree along the sides of the bowl around the egg whites. Avoid pouring directly on the egg whites because you want to avoid them deflating. Use a spatula to gently fold the egg whites around the puree, creating streaks of raspberry puree with the egg whites.

Fill each ramekin about halfway full with dollops of egg white mixture. Do not smooth or press the mixture down. Sprinkle 1/4 of the chocolate over each ramekin and then fill each ramekin with the remaining egg white mixture.

Bake for 10-12 minutes on a lower oven rack until the soufflé has risen and is lightly browned. Remove from the oven and serve immediately. The soufflés will naturally deflate a little as they cool.

Tips for whipping egg whites
Fresh egg whites at room temp whip best. You can also find success using a mixture of fresh egg whites combined with egg whites from a carton.

For best results, let your egg whites come to room temperature. Begin whipping on low and gradually increase the speed of your mixer.

Are you a steak and chip purist with a low-carb lifestyle? This recipe is for you. There is nothing to distract from the flavor of the meat other than a hint of garlic and rosemary. By using rutabaga instead of potato, you can still enjoy this classic dish and stay true to your low-carb diet.

Ingredients

550 g rutabaga, peeled and cut into strips
2 tbsp butter
2 garlic cloves, crushed
1 tbsp fresh rosemary
450 g sirloin steak or ribeye steaks, 1 per portion
salt and pepper, to taste

Instructions

Boil the rutabaga in salted water for about 15-20 minutes or until tender. Drain and set aside.

While the rutabaga is boiling, heat a large frying pan over medium-high heat and add the butter, garlic, and rosemary sprigs. When hot, add the steaks and season the top sides with salt and plenty of black pepper.

Fry for about 2 minutes on each side for rare and 3 minutes on each side for medium. Turn the steaks and season the other side. Tilt the pan and spoon the butter over the steaks as you cook them.

Remove the steaks from the pan and set them aside to rest on a board or warm plate, tipping half of the butter over the top.

Keep the pan over medium-high heat and add the rutabaga. Season and fry the chips for 3–4 minutes or until lightly browned all over. Serve straight away with the steaks.

Tip
Add a handful of greens drizzled with olive oil for a little color and to make it a complete meal.

Rutabaga fries
If you want the fries to cook faster, cut into shoestring strips and cut boiling time to 6-7 minutes or until tender.

Diet Doctor’s recipe team has slightly adjusted this recipe to follow our guidelines. You’ll find the original recipe in Katie’s cookbook, “The 30 Minute Diabetes Cookbook: Eat to Beat Diabetes with 100 Easy Low-carb Recipes”. Diet Doctor receives no payment or other considerations from the sale of Katie’s cookbooks or the publishing of this post.

In this recipe, we have combined the traditional Spanish “ratatouille with egg” with a few slices of Serrano ham for an extra boost of protein and flavor.

Ingredients

2 tbsp olive oil, divided
55 g (80 ml) yellow onions chopped
140 g green bell peppers chopped
70 g red bell peppers, chopped
1 garlic clove, minced
200 g zucchini, cut into 0,2 inches (0.5 cm) cubes
230 g (300 ml) tomatoes, grated
salt and ground black pepper to taste
2 large eggs
200 g ham, cured

Instructions

In a pan, stir-fry the onion and peppers in half of the oil for five minutes. Season with a bit of salt so that the onion releases its water and the vegetables cook more easily.

Add the chopped garlic and cook for two more minutes. Add the zucchini, sauté for two minutes and then add the tomato. Add salt and pepper to taste.

Simmer together over medium heat for about 15-20 minutes until everything is cooked through, the sauce has thickened a bit, and the vegetables are tender but still whole.

Meanwhile, fry the eggs in a frying pan with the remaining oil. Add salt and pepper to taste.

When ready, serve the ratatouille on individual plates with the egg on top and the slices of ham on the side.

Storage
The ratatouille can be kept in the fridge in an airtight container for up to 4 days.

This is an ideal healthy keto breakfast. Few carbs, healthy fats, and lots of potassium and fiber. Moreover, smoked salmon contains quite a bit of salt, which can be beneficial on a low-carb or ketogenic diet. Make sure to drink plenty of fluids! This keto recipe is from a collaboration with the celebrated low-carb chef Pascale Naessens.

Ingredients

475 ml (70 g) watercress, thick stems removed or baby spinach
1 (200 g) avocado, sliced
300 g smoked salmon
2 tbsp chopped scallions
1 tbsp finely chopped, fresh dill
1 tbsp olive oil
1 tsp finely chopped, fresh chives (optional)

Instructions

Arrange the watercress, avocado slices, and salmon on plates. Garnish with scallions, dill, and chives. For serving, drizzle olive oil on top, mostly over the watercress.

Doctor receives no payment or other considerations from the sale of Pascale’s cookbooks or the publishing of this post.

Cooking fresh tuna can be intimidating, but it’s one of the easiest fish to cook. It’s healthy, loaded with nutrients, and ready in a flash. Paired with wasabi mayo and bok choy fried in garlic, this high-protein keto meal is sure to impress the eye and the palate.

Ingredients

Wasabi mayo
4 tbsp mayonnaise
1⁄2 tbsp wasabi paste
1⁄2 tbsp lime juice

Garlic fried bok choy
1⁄2 tbsp coconut oil or light olive oil
2 garlic cloves, sliced
450 g bok choy, halved or savoy cabbage, quartered
1 tbsp tamari soy sauce

Sesame crusted tuna steaks
1 tbsp sesame seeds (preferably a mix of white and black)
1 tbsp almond flour salt and pepper
450 g fresh tuna steaks (1 per serving)
1⁄2 tbsp coconut oil or light olive oil

Optional garnish
1⁄2 (7.5 g) scallion, finely sliced diagonally (optional)
1⁄2 red chili pepper (optional)
1⁄2 lime, wedges (optional)

Instructions

Wasabi mayo

Mix the mayonnaise with the wasabi paste and lime juice in a bowl. Set aside.

Garlic fried bok choy
Heat up a large frying pan with coconut oil and garlic on medium-high heat. Place the bok choy in the pan and fry until it gets some color.

Turn the leaves and drizzle the soy sauce on top. Continue frying for a couple of minutes or until the bok choy has softened a bit. Remove them from the pan and keep warm.

Sesame crusted tuna steaks
Add the sesame seeds, almond flour, salt, and pepper to a plate and mix until combined. Press the tuna steaks down into the mixture on both sides until covered.

Add coconut oil to a hot pan and fry the tuna steaks until preferred doneness. We recommend only frying it for a minute on each side so it will still be juicy and rare inside.

Serve the tuna steaks with the bok choy and the wasabi mayo. Garnish with optional scallions, chili, and lime wedges for a vibrant presentation and a boost of flavor.

You will not believe how good this 2-minute no-tato salad is. Instead of potatoes, we use zucchini, which gives it the right consistency minus all the carbs. Serve with roast beef, smoked salmon, or rotisserie chicken.

Ingredients

4 tbsp sour cream
2 tbsp mayonnaise
2 tsp Dijon mustard
4 tsp fresh chives or dried chives (save some for garnish)
280 g zucchini, diced
85 g (200 ml) celery stalks, diced
salt and ground black pepper
350 g deli roast beef

Instructions

Instructions are for 1 serving. Please modify as needed.

Mix together all ingredients except for the roast beef in a bowl. Season with salt and pepper to taste.

Serve the no-tato salad with the roast beef and sprinkle with some chives on top as a garnish.

This hearty but healthy one-pot keto meal will be ready in no time. Made with pork tenderloin, bacon and, mushrooms, and green beans cooked together in a creamy garlic sauce with a hint of rosemary. Comfort food at its simplest.

Ingredients

500 g pork tenderloin or chicken breasts
110 g bacon
150 g mushrooms, sliced
110 g fresh green beans, trimmed and halved
11⁄2 garlic cloves, finely chopped
salt and ground black pepper
11⁄2 tsp dried rosemary
180 ml heavy whipping cream
3⁄4 tbsp tamari soy sauce

Instructions

Prepare the vegetables and cut the pork tenderloin and bacon into bite-sized pieces.

Heat up a large skillet on medium-high heat. Place the bacon in the hot pan and fry until the fat starts to melt. Then, add the pork and garlic. Season with salt, pepper, and rosemary. Continue frying for a couple of minutes before adding the mushrooms. Fry until the mushrooms are soft.

Pour in the cream and soy sauce. Taste and adjust the seasoning accordingly. Add the green beans. Let the stew simmer until the sauce thickens.

Serve hot.

Fresh. Full of flavor. Far from ordinary. The irresistible combination of the zesty dressing, crunchy green tomatoes and delicious turkey make this super green low-carb salad a real hit.

Ingredients

Salad
700 ml (110 g) lettuce
210 g green tomatoes
65 g radishes
3⁄4 (85 g) red onion, finely sliced
55 g green olives, pitted
600 g deli turkey or cooked chicken

Cilantro-lime dressing
90 ml mayonnaise
90 ml sour cream
21⁄4 tbsp fresh cilantro, chopped
11⁄2 tbsp lime juice
3⁄4 tsp garlic powder
salt and pepper

Instructions

Salad
Slice the vegetables and distribute them directly on plates or on a large platter.

Cut the deli turkey into bite-sized pieces and place on top of veggies. Top with olives.

Cilantro-lime dressing
Combine all of the ingredients for the dressing in a bowl and mix thoroughly. Serve with the salad.

Tip
You can store the dressing up to five days in the refrigerator.

Make it dairy free
For a dairy-free dressing, skip the sour cream and only use mayonnaise. If you do that, dilute with a tablespoon of water for a lighter consistency.

Chicken fritters, elevated! Kids and adults alike will love this colorful keto meal. Fritters are seasoned and fried to golden brown perfection, and served with a creamy avocado yogurt dip and a cool tomato salad. At 8 grams of carbs per serving, this keto chicken dinner will satisfy both the keto police and the picky palette.

Ingredients

Avocado tzatziki
2 (400 g) avocados, diced
240 ml (180 g) Greek yogurt
(4% fat)
2 garlic cloves, minced salt and ground black pepper

Chicken fritters
800 g finely diced chicken
breasts or ground chicken
2 large eggs
2 tbsp mayonnaise
28 g (65 ml) scallions, finely sliced
1⁄2 tbsp lemon zest (optional)
11⁄2 tsp salt
1⁄4 tsp ground black pepper
2 tbsp olive oil, for frying

Tomato salad
450 g (600 ml) tomatoes, diced
28 g white onions, thinly sliced
2 tbsp olive oil
1 tbsp red wine vinegar
salt and ground black pepper

Instructions

Mix the avocado with yogurt and garlic in a bowl. Season with salt and pepper to taste. Set aside.

In a big bowl, mix all the ingredients for the chicken fritters. Heat up a large frying pan (or two depending on how many servings you make) with olive oil on medium-high heat. With a big spoon or ice cream scoop, scoop the chicken mixture into the pan (about 3 fritters per serving). Press them down with a spatula to make a fritter. Fry on both sides for about 6 minutes or until cooked all the way through and golden.

While the fritters are frying, mix the tomatoes with the white onion, olive oil, vinegar, salt, and pepper in a bowl. Serve together with the chicken fritters and avocado tzatziki. If you like, garnish with sliced scallions and lemon wedges.