Tag Archives: LCHF recipes

spinach and egg

I’m a pretty simple cook, but sometimes the simple things in life are the best.   You don’t have to achieve great feats of molecular gastronomy to get a hearty nutrient dense start to the day.

This recipe is a simply egg and spinach fried up with some dill, some cream with the egg and coconut oil with the spinach for cooking.


The ‘secret’ here is to go heavy on the spinach.  Spinach always gives an amazing nutritional profile.


Even with four eggs and 300g of spinach the end result is still very much ketogenic as well as being nutrient dense!

For some extra taste and you could throw in some mozzarella with the egg.

For all it’s simplicity, this recipe ends up ranking at #9 in the diabetes and nutritional ketosis ranking and #17 in the therapeutic ketogenic meals ranking.

The table below shows the nutritional data per 500 calorie serving.

net carbs insulin load carb insulin fat protein fibre
5g 18g 28% 72% 24g 6g



garlic prawns, spinach, pine nuts

This “diet” food is so hard to take!   And with a great blood glucose response to boot!

Fresh prawns from the markets with spinach, pine nuts, shiitake mushrooms, butter and garlic.

Super high on the vitamins and minerals as well as aminos with the pine nuts and spinach.

Prawns are a nice way to get your DHA in as well.

net carbs

insulin load carb insulin fat protein


11g 35g 31% 50% 36%


asparagus, egg and sauerkraut

Here’s a breakfast that my wife Monica whipped up one Saturday morning recently.

It’s got asparagus, egg, cheese and cream with some sauerkraut on the side.  Simple, quick and yummy.

Just fry up the asparagus until softened and then add the eggs and cream.

It tasted great and with a minimal effect on blood glucose levels.

With 21% protein it’s got a low 13% insulinogenic calories while also having a great range of vitamins and minerals.

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net carbs

insulin load carb insulin fat protein


6g 22g 26% 72% 21%


broccoli, cheddar and bacon chowder

Creamy, delicious, and very filling.  This chowder recipie from Craig Clarke’s RuleMe will have anyone that loves bacon, cheese, and broccoli demanding more (see recipe here).

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Broccoli is an amazing go to food with very night vitamin and mineral sores, solid protein score and minimal net carbs with all that fibre.

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To complete the picture bacon has a very high protein score with some vitamins and minerals as well.

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net carbs

insulin load carb insulin fat protein fibre
5g 22g 23% 68% 24%









the most nutritious low carb meals

If you are struggling with insulin resistance or diabetes you need to reduce the insulin load of your meals to achieve normal blood glucose levels.  But at the same time, you also need to maximise the nutrient density of the food you eat.


After analysing more than 400 meals I have listed below the highest ranking nutrient dense low carb and keto recipes.

Click on each of the photos below to see more details for each recipe.

Also be sure to check out:

Check out this article for more details about the basis of the ranking ranking system.

curried egg with cows brains


eggs benedict

spinach, cheddar and scrambled eggs

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bacon, eggs, avocado and spinach


low carb breakfast stax

breakfastpizza (1)

steak, broccoli, spinach & halloumi


spinach, egg and avocado


spinach, egg, cheese and cream


Terry’s Wahls’ lamb skillet meal


Chris Froome’s rest day breakfast


egg, spinach, avocado and tomato


baked creamed spinach

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slow cooked pork with veggies 


spinach, onion and goat cheese omelette


bacon, egg, cheese and cream


Dom’s breakfast of sardines, oysters, eggs and broccoli


asparagus, egg and sauerkraut

Dr Rhonda Patrick’s Ultimate Micronutrient Smoothie vs Zero Carb Gregg


kale with chorizo and eggs

kale with chorizo and eggs

bulletproof coffee with egg


baked eggs with sardines


bacon wrapped salmon


Five Sisters Greek omelette


coffee with cream and stevia


slow-cooked heart on fire with kale


salad and salmon lunch


broccoli, cheddar & bacon chowder


spicy fish tacos

White Fish Fillets being prepared for Cooking

zucchini and feta fritters


cheesy garlic bread with bacon, beans and tomato


chia seed pudding


keto chocolate cake in a mug


Bruce’s breakfast

This is a picture of a typical LCHF breakfast of a mate of mine who has managed to lose about 12kg over the past few months by eating this sort of fare for breakfast.

He says if he has this he’s full for the morning and is much less likely while driving to pull into a servo to buy junk. It takes a little bit longer than a bowl of cereal to prepare but it’s part of his meditative morning routine that he’s grown to enjoy.

A good range of nutrients and amino acids even though the protein is quite low.

It’s got 16% insulinogenic calories, which is pretty good.

If you wanted to reduce the insulin load further you could cut down on the tomato, but at the same time there are only 12g net carbs per 500 calorie serving, and the tomatoes do provide some good vitamin C and other things.   Tomatoes are also typically a good option for weight loss as they have a low calorie density.


net carbs

insulin load carb insulin fat protein fibre
12g 20g 57% 73% 13%