Keto-Friendly — low-GI recipes
Keto-Friendly: 59 low-GI recipes from the LOGI catalogue. The median glycemic load is 3.1 per serving. Preparation takes 5 to 320 minutes.
Sorted by glycemic load, lowest first.
Simple Scrambled Eggs
Perfectly soft scrambled eggs cooked low and slow in butter — a high-protein, low-GI breakfast that keeps blood sugar steady all morning.
Deviled Eggs with Yogurt Filling, Smoked Paprika & Chives
Creamy, protein-packed deviled eggs lightened with tangy Greek yogurt — virtually zero carbs, deeply satiating, and ideal for steady blood sugar all day.
Boquerones en Vinagre (Vinegar-Cured Anchovies)
Spain's iconic zero-carb tapa: silky anchovy fillets cured in white wine vinegar, dressed with raw garlic, parsley, and olive oil — pure omega-3 goodness.
Swedish Poached Salmon with Dill Mustard Cream (Lax med Hovmästarsås)
Gently poached salmon draped in a tangy dill-mustard cream over wilted spinach — a naturally low-GI Scandinavian classic rich in omega-3s.
Kuku Sabzi (Persian Herb Cake with Walnuts and Barberries)
A vibrant Persian herb cake bound with eggs and studded with walnuts and tart barberries — naturally low-glycemic, high in protein, and rich in phytonutrients.
Œufs Cocotte with Spinach and Crème Fraîche
Silky baked eggs nestled on garlicky spinach and crème fraîche — high protein, nearly zero-carb, and designed to keep your blood sugar perfectly steady.
Low-GI Scotch Eggs with Almond Crumb
Crispy baked Scotch eggs coated in protein-rich almond flour — a nearly zero-carb, blood-sugar-friendly twist on the beloved British classic. Perfect for meal prep.
Pollo alla Diavola
Spatchcocked chicken pressed crispy under a weight, rubbed with chilli, garlic, and lemon — a naturally low-glycemic Italian classic with zero hidden sugars.
Dark Chocolate Chia Pudding with Almonds
Creamy cacao chia pudding with crunchy almonds and fresh raspberries — a low-GI dessert that satisfies chocolate cravings without spiking blood sugar.
Kkaennip-Jjim (Korean Steamed Seasoned Perilla Leaves)
Silky perilla leaves layered with a bold soy-garlic-gochugaru paste and gently steamed — virtually zero-carb Korean banchan that won't budge your glucose.
Gräddstuvad Spenat with Poached Eggs
Sweden's silky creamed spinach enriched with tangy cream cheese and crowned with perfectly poached eggs — a naturally low-GI, high-protein meal.
Insalata di Mare
Tender squid, prawns, and mussels poached and dressed warm in lemon and olive oil — a naturally low-glycemic Italian seafood salad rich in protein and healthy fats.
Spinach and Mushroom Egg Scramble
Protein-rich eggs scrambled with golden cremini mushrooms and wilted spinach — a low-GI breakfast that keeps blood sugar steady all morning.
Blomkålsgratäng — Swedish Cauliflower Gratin with Egg Custard
A naturally low-glycemic Swedish gratin where cauliflower bakes in silky egg custard under golden cheese — rich comfort food with virtually no blood sugar impact.
Cantonese Steamed Sea Bass with Ginger and Scallion
Silky steamed sea bass showered in sizzling ginger-scallion oil, served over crisp bok choy — a naturally low-glycemic Cantonese classic that keeps blood sugar steady.
Tortilla de Calabacín (Spanish Courgette Tortilla)
A golden, custard-set Spanish tortilla swapping starchy potato for low-GI courgette — high in protein and naturally blood-sugar friendly. GI 14, GL 2. Diabetic-friendly.
Tom Yum Goong (Hot & Sour Prawn Soup)
A fragrant Thai hot-and-sour prawn soup that is naturally low-glycemic — pure protein broth, zero starch, and bold aromatics that support steady blood sugar.
Çılbır (Turkish Poached Eggs in Garlic Yogurt with Paprika Butter)
Ottoman-era poached eggs nestled in garlicky yogurt with sizzling paprika butter — a near-zero-carb, high-protein breakfast that keeps blood sugar steady.
Gravlax with Mustard Dill Sauce
Silky salt-cured salmon with a tangy mustard-dill sauce — nearly zero-carb, rich in omega-3s, and naturally ideal for stable blood sugar.
Buta Shabu Salad with Sesame-Ponzu Dressing
Silky poached pork draped over crisp summer vegetables with a nutty sesame-ponzu dressing — virtually zero glycemic impact in every cool, satisfying bite. GI 23, GL 2. Diabetic-friendly.
Cantonese-Inspired Poached Chicken with Ginger-Scallion Oil and Gai Lan
Silky poached chicken thighs with sizzling ginger-scallion oil over tender-crisp gai lan — the Cantonese classic, minus the rice, for a gentle post-meal glucose curve.
Chawanmushi (Japanese Steamed Egg Custard)
Silky Japanese steamed egg custard with tender chicken, prawns, and shiitake mushrooms — a naturally low-glycemic, protein-rich bowl ready in 25 minutes.
German Cucumber Yogurt Salad (Gurkensalat)
A crisp, cooling German cucumber salad in creamy Greek yogurt dressing with fresh dill and garlic — naturally low-glycemic and ready in ten minutes.
Vitello Tonnato
Cold poached veal draped in a creamy tuna-caper sauce — a Piedmontese classic that is naturally almost zero-carb and ideal for steady blood sugar.
Baked Salmon with Asparagus and Lemon-Mustard Sauce
Omega-3-rich salmon and fiber-packed asparagus roasted on one tray with a tangy lemon-mustard crust — naturally low-glycemic and ready in 30 minutes.
Fiskegrateng uten Makaroni — Norwegian Fish and Dill Custard Gratin
Golden-topped Norwegian fish gratin where a silky egg custard replaces starchy macaroni — almost pure protein and fat for remarkably steady blood sugar.
Gazpacho Andaluz (Classic Spanish Cold Tomato Soup)
A vibrant, no-cook Andalusian cold soup with an ultra-low glycemic load — raw vegetables and olive oil keep blood sugar perfectly steady.
Gōyā Chanpurū (Okinawan Bitter Melon, Tofu and Egg Stir-Fry)
Okinawa's classic gōyā chanpurū: crunchy bitter melon, seared tofu, crisp pork belly and soft egg in one pan. Low-GI by nature, ready in under 30 minutes.
Low-GI Kålpudding (Swedish Cabbage and Beef Bake)
Layers of deeply caramelized cabbage and allspice-seasoned beef bake into a crispy-topped Swedish classic — naturally low-GI with no rice, syrup, or added sugar.
Pkhali (Georgian Spinach-Walnut Bites)
Vibrant Georgian spinach-walnut bites loaded with fiber and heart-healthy fats — naturally low-glycemic with zero starch, ready in under twenty minutes.
Aguachile Verde
Pacific-coast Mexican shrimp cured in a fiery lime-serrano green sauce — naturally low-glycemic with zero starch, high protein, and ready in twenty minutes.
Low-GI Ćevapi with Quick Ajvar and Cabbage Salad
Charred beef-and-lamb ćevapi with a blitzed pepper ajvar and crunchy cabbage slaw — all protein and veg, virtually zero blood-sugar impact.
Low-GI Anda Curry with Cauliflower Rice
Dhaba-style anda curry: scored boiled eggs simmered in a rich onion-tomato masala, served over cauliflower rice for a steady-glucose curry night in 36 minutes.
Peruvian Ceviche with Avocado
Zesty Peruvian ceviche with silky avocado — raw sea bass cured in lime juice delivers high protein and healthy fats with virtually zero impact on blood sugar.
Guacamole with Jicama Sticks
Creamy chunky guacamole paired with crisp jicama sticks — a naturally low-glycemic snack rich in healthy fats, fiber, and virtually zero blood sugar impact.
Quark with Linseed Oil, Chives and Radish
Creamy quark drizzled with omega-3-rich linseed oil, peppery radish and toasted pumpkin seeds — virtually zero-carb and ideal for steady blood sugar.
Thai Chili-Lime Tofu & Broccoli Stir-Fry
Crispy golden tofu and tender-crisp broccoli in a punchy chili-lime-fish-sauce dressing — zero starch, high protein, and naturally blood-sugar friendly.
Korv Stroganoff with Cauliflower Rice
Swedish korv stroganoff with smoky falukorv in a tangy tomato-cream sauce, served over golden cauliflower rice for a cosy, low-GI weeknight dinner in under 30 minutes.
Tandoori Chicken with Kachumber Salad
Yogurt-marinated chicken thighs roasted until charred, served over a crisp kachumber salad — a naturally low-glycemic, high-protein meal with zero added starch.
White Asparagus with Air-Dried Ham and Blender Hollandaise
Tender white asparagus draped with Schwarzwälder ham and a silky two-minute hollandaise — almost zero-carb, keeping blood sugar perfectly steady.
Bossam — Korean Simmered Pork Belly Lettuce Wraps
Tender pork belly poached in a doenjang broth, sliced thin and wrapped in crisp butter lettuce with ssamjang and tangy kimchi — naturally low-glycemic Korean comfort.
Gambas al Ajillo with Sautéed Cavolo Nero
Garlicky prawns sizzled in olive oil with smoked paprika and chilli, served over wilted cavolo nero — a naturally low-GI Spanish tapas dish.
Low-GI Picadillo with Wilted Greens
Briny, cumin-spiced minced beef simmered with green olives, capers and crushed tomato, served over wilted dark greens — a naturally low-GI one-skillet meal.
Low-GI Doro Wat with Braised Collard Greens
Ethiopian chicken stew simmered in berbere-spiced onion paste with hard-boiled eggs and garlicky collard greens — a protein-rich, naturally low-GI comfort bowl.
Saag Paneer with Cauliflower Rice
Protein-rich paneer in a vibrant spinach purée served over cauliflower rice — a naturally low-glycemic Indian classic that keeps blood sugar steady and satisfying.
Krautsalat — Pressed Cabbage Salad with Caraway and Vinegar
Silky German cabbage salad dressed in white wine vinegar and caraway — a fiber-rich, near-zero-GI side that actively helps stabilize blood sugar levels.
Beef Rendang with Cauliflower Rice
Tender beef slow-simmered in a fragrant coconut-spice paste, served over cauliflower rice — a naturally low-glycemic Indonesian classic that keeps blood sugar steady.
Kongnamul-Muchim (Korean Seasoned Soybean Sprouts)
Crisp blanched soybean sprouts tossed in sesame oil, garlic, and gochugaru — a classic Korean banchan with near-zero glycemic impact and plant protein.