Keto List of European foods

From WikiMD's Food, Medicine & Wellness Encyclopedia

Keto European Foods[edit | edit source]

Europe offers a wide variety of keto-friendly foods that can be enjoyed while following a ketogenic diet. Here is a list of some popular European Keto foods categorized by country or region:

Italy[edit | edit source]

  • Caprese Salad: A simple and delicious salad made with fresh tomatoes, mozzarella cheese, basil, olive oil, and balsamic vinegar.
  • Zucchini Noodles (Zoodles): Zucchini noodles are a low-carb alternative to pasta and can be served with keto-friendly sauces.
  • Eggplant Parmesan (Melanzane alla Parmigiana): A keto-friendly version of this Italian classic can be made using almond flour or pork rinds as a breading substitute.

Greece[edit | edit source]

  • Greek Salad (Horiatiki Salata): A traditional Greek salad made with tomatoes, cucumbers, olives, feta cheese, and olive oil.
  • Tzatziki: A yogurt-based dip with cucumbers and garlic, perfect for dipping low-carb vegetables.
  • Grilled Lamb: Lamb is a common protein source in Greek cuisine and is keto-friendly when prepared without sugary marinades.

France[edit | edit source]

  • Beef Bourguignon: A hearty beef stew made with red wine, bacon, and herbs, minus the traditional flour.
  • Salade Lyonnaise: A salad made with frisée lettuce, bacon, poached eggs, and a Dijon mustard vinaigrette.
  • Ratatouille: A vegetable medley made with eggplant, zucchini, bell peppers, and tomatoes.

Spain[edit | edit source]

Germany[edit | edit source]

  • Bratwurst: German sausages like bratwurst are often low in carbs and high in fat.
  • Sauerkraut: Fermented cabbage is a keto-friendly side dish.
  • Cabbage Rolls (Kohlrouladen): Cabbage leaves stuffed with ground meat and spices, served in a tomato-based sauce.

United Kingdom[edit | edit source]

  • Fish and Chips: Keto-friendly versions of this classic British dish use almond flour or coconut flour for the batter and serve with low-carb tartar sauce.
  • Roast Beef with Horseradish Sauce: A traditional British roast with a keto twist.
  • Scotch Eggs: Hard-boiled eggs wrapped in sausage meat and breadcrumbs, which can be replaced with almond flour for a keto version.

Eastern Europe[edit | edit source]

Scandinavia[edit | edit source]

Mediterranean Region[edit | edit source]

  • Mediterranean Grilled Vegetables: A colorful mix of grilled low-carb vegetables like eggplant, zucchini, and bell peppers.
  • Greek Moussaka: A keto-friendly version of this Greek casserole can be made using eggplant and a low-carb béchamel sauce.
  • Tuna and Niçoise Salad: A salad featuring tuna, olives, boiled eggs, and fresh vegetables with olive oil dressing.

Portugal[edit | edit source]

  • Portuguese Grilled Sardines: Sardines are a keto-friendly source of healthy fats and protein.
  • Bacalhau à Brás: A Portuguese dish made with salted codfish, eggs, and shredded potatoes (can be replaced with cauliflower for a keto version).

Remember to adapt recipes and dishes to your specific keto requirements, and always check for hidden sugars or high-carb ingredients in sauces and marinades. This list provides a starting point for exploring keto-friendly European foods.

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Contributors: Prab R. Tumpati, MD