Banting Recipes

/Banting Recipes
Banting Recipes 2018-02-28T16:21:59+00:00

More than 60 Ultimate Banting Friendly Recipes to help you follow the international number one weight-control program.

Bacon & Onion Omelet

Bacon & Onion Omelet - Recipe for Banting / Low-Carb / Ketogenic / Keto-SA Friendly Diet
Nutrient Name Mass
Net Carbs  1.6g
Fiber  0g
Protein  17g
Fat  34g
Calories  400
Servings  4

Ingredients

  • 9 rashers of streaky bacon
  • 40g chopped onion
  • 2 x basic omelet recipe

Method Steps

  • Cut the bacon into small pieces and fry in a small pan until crisp.
  • Add onion and saute until translucent.
  • Pour off fat and set aside.
  • Follow the instructions for basic omelet with half the mixture at a time.
  • When cooked, place half of bacon and onion in the center of the omelet and fold over.
  • Cook 1 more minute and slide onto serving dish, cover and keep warm.
  • Repeat procedure with other half of omelet mixture.
  • Cut omelets in half and serve immediately.

Feta Burger Patties

Fetta Burger Patties - Recipe for Banting / Low-Carb / Ketogenic / Keto-SA Friendly Diet
Nutrient Name Mass
Net Carbs  0.6g
Fiber  0.4g
Protein  27g
Fat  30g
Calories  383
Servings  2

Ingredients

  • 560g minced beef
  • 30g feta cheese, crumbled
  • 4 tablespoons finely chopped black olives
  • 4 tablespoons finely chopped mint
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 30g butter

Method Steps

  1. Mix all the ingredients together except the butter and shape into burger patties.
  2. Melt the butter in a frying pan and cook the burger patties for 5 minutes on each side.

Stuffed Leg of Lamb

Stuffed Leg of Lamb - Recipe for Banting / Low-Carb / Ketogenic / Keto-SA Friendly Diet
Nutrient Name Mass
Net Carbs  2.7g
Fiber  0.5g
Protein  40g
Fat  21g
Calories  467
Servings  8

Ingredients

  • 30g butter
  • 450g minced veal or beef
  • 30g onion, peeled and chopped
  • 1 clove garlic, peeled and finely chopped
  • 125ml white wine
  • 250ml prepared tomato sauce or passata
  • 1 tablespoon chopped dill
  • 1 tablespoon chopped parsley
  • 50g grated Parmesan cheese
  • Salt and freshly ground black pepper to taste
  • 1 leg of lamb, boned and flattened

Method Steps

  1. Preheat the oven to 150C°/gas 2.
  2. Melt half the butter in a heavy frying pan.
  3. Add the minced meat, onion and garlic and brown lightly.
  4. Pour the wine into the pan slowly and cook for 2 minutes.
  5. Add the tomato sauce or passata, dill and parsley and cook over a medium heat for 10 minutes, or until the liquid has been absorbed.
  6. Remove from the heat, then sprinkle with Parmesan cheese, salt and pepper.
  7. Wipe the lamb with damp kitchen paper and sprinkle with salt and pepper.
  8. Spread the minced meat mixture on to the lamb and roll up carefully with the minced meat inside.
  9. Use skewers to fasten the lamb securely or tie with string.
  10. Melt the remaining butter in a medium-size roasting tin.
  11. Add the lamb and brown over a medium heat.
    Bake for 2 hours or until the meat is tender. (If the tin gets dry, add 2 or 3 tablespoons water)

Roquefort Dressing

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
Nutrient Name (Per 2-tablespoon serving) Mass
Net Carbs  0.2g
Fiber  0g
Protein  0.7g
Fat  10g
Calories  92
Servings  8

Ingredients

  • 60ml vinegar
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 90ml olive oil
  • 2 tablespoons double thick cream
  • ½ teaspoon fresh lemon juice
  • 30g Roquefort cheese, crumbled

Method Steps

  1. Whisk together all the ingredients, except the cheese, until well combined.
  2. Refrigerate until needed, then stir in the cheese just before serving.

Creamy Celery-seed Dressing

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
Nutrient Name (Per 2-tablespoon servings) Mass
Net Carbs  0.8g
Fiber  0g
Protein  0.3g
Fat  10g
Calories  97
Servings  10

Ingredients

  • 90g sour cream
  • 110g mayonnaise
  • 2 tablespoons passata or tomato purée
  • ½ teaspoon Worcestershire sauce
  • 1 teaspoon crushed celery seeds
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper

Method Steps

  1. Place all the ingredients in a screw-top jar and shake well.
  2. Refrigerate until needed.
  3. Shake again before serving.

Lemon-basted Roast Chicken

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
Nutrient Name Mass
Net Carbs  2.2g
Fiber  0.2g
Protein  52g
Fat  25g
Calories  461
Servings  4

Ingredients

  • 4 chicken portions (legs or breasts with wings)
  • ½ teaspoon dried oregano, or 1 ½ teaspoons fresh, finely chopped
  • ¼ teaspoon garlic powder
  • 60g butter
  • Salt and freshly ground black pepper to taste
  • 90ml fresh lemon juice

Method Steps

  1. Preheat the oven to 200°/gas 6.
  2. Sprinkle the chicken with the oregano and garlic powder.
  3. Melt the butter in a roasting tin or casserole dish, add the chicken and turn to coat.
  4. Sprinkle with salt and pepper.
  5. Roast the chicken skin-side up, uncovered, for 30 minutes or until golden brown.
  6. Turn the pieces over and continue roasting until brown, about 30 more minutes.
  7. Squeeze the lemon juice over the chicken.
  8. Cover and leave the chicken to rest in the turned-off oven for 15 minutes.
  9. Remove to a platter and serve.

Sunny-side Up and Over Easy Eggs

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
Nutrient Name Mass
Net Carbs  1.2g
Fiber  0g
Protein  12.4g
Fat  13.8g
Calories  184
Servings  1

Ingredients

  • 15g unsalted butter
  • 2 eggs
  • salt and pepper to taste

Method Steps

  • Melt the butter in a non-stick frying pan.
  • Break the eggs, one at a time, into a flat saucer and slide them into the pan.
  • Cook on a low heat until the whites become solid but the center is still runny.
  • If Sunny-side Up is your preference, remove from the pan after about 2 ½ minutes; for Over Easy use a spatula or fish slice and carefully flip the eggs over, then cook for 30 seconds more.
  • Sprinkle with salt and pepper to taste.

Tandoori Chicken

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
Nutrient Name Mass
Net Carbs  8.8g
Fiber  2g
Protein  76g
Fat  68g
Calories  969
Servings  4

Ingredients

  • 1 x 2.2kg chicken, jointed into 8 pieces
  • 4 cloves garlic
  • 5-cm piece ginger root, peeled
  • 2 bay leaves
  • 2 teaspoons chilli powder
  • 1 teaspoon salt
  • 2 teaspoons turmeric
  • 1 teaspoon ground coriander
  • 2 teaspoons ground cumin
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cloves
  • 125ml olive oil
  • 350g double cream plain yogurt
  • 90ml fresh lemon juice
  • fresh lemon wedges, to serve

Method Steps

  1. Place the chicken in a covered glass baking dish large enough for the pieces to lie side by side.
  2. Place the next 11 ingredients in a blender or food processor and blend to a paste.
  3. Combine the paste with the yogurt and lemon juice.
  4. Dip each piece of chicken into the mixture and coat it completely.
  5. Return the chicken to the baking dish and place in the refrigerator to marinate overnight.
  6. Preheat the oven to 180°C/gas 4.
  7. Wipe most of the marinade off the chicken with kitchen paper, then bake the chicken, covered, for 30 minutes in a large
  8. dish. Uncover the chicken, coat with a little more marinade and cook for a further 15 to 20 minutes until golden.
  9. Serve with lemon wedges.

Ivan’s Crispy Chicken

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
Nutrient Name Mass
Net Carbs  2.8g
Fiber  0.5g
Protein  73g
Fat  80g
Calories  1052
Servings  4

Ingredients

  • 1 x 2.2kg chicken, jointed into 8 pieces
  • 60ml garlic oil
  • 60ml white wine
  • 1 red onion, peeled and thinly sliced
  • salt to taste
  • 30g Jarlsberg cheese, grated
  • 30g mature Cheddar cheese, grated

Method Steps

  1. Preheat the oven to 180ºC/gas 4
  2. Rinse the chicken and dry with kitchen paper, then brush with the garlic oil.
  3. Place in a baking dish and sprinkle over the wine.
  4. Cover with the onions, add salt and bake, covered, for 30 minutes.
  5. Uncover the pot, sprinkle with the cheeses and bake uncovered until the chicken, onions and cheeses are crisp, about 45 minutes.

Brit Burger Patty

Banting Recipes Healthy Recipes Keto-SA Recipes Ketogenic Recipes Low Carb Recipes Low Carbohydrate Recipes
Nutrient Name Mass
Net Carbs  1.1g
Fiber  0.4g
Protein  26.2g
Fat  24g
Calories  427
Servings  4

Ingredients

  • 60g butter
  • 60g chopped onion
  • 560g minced beef
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ½ teaspoon chopped sage

Method Steps

  1. Melt half the butter in a frying pan and sauté the onions until golden.
  2. Remove and set aside.
  3. Combine the beef, salt, pepper and sage with the onions and mix well, then shape into burger patties.
  4. In the same pan melt the remaining butter and sauté the burger patties for 5 minutes on each side.