KETO LUNCH · 6. DAY
Sardines with cauliflower mash and spinach
Sardines, cauliflower mash and quickly wilted spinach make a fast keto lunch with omega-3, calcium and protein.
Shopping list
Ingredients
- 100 g
- 200 g
- 100 g
- 5 g
- 1 tbsp
- to taste
STEP BY STEP
Method
- 1Boil or steam the cauliflower until completely tender.
- 2Drain, add the butter and mash until smooth.
- 3Wilt the spinach in a pan for 1–2 minutes.
- 4Drain the sardineseseses carefully and warm briefly if preferred.
- 5Arrange the mash, spinach and sardineseseses on a plate and finish with lemon juice.
One serving of the main dish
Nutrition
Values are estimates and may vary with the products used.
THE ROLE OF INGREDIENTS
Why these foods
Sardines
When eaten with their soft bones, they provide calcium as well as protein, EPA, DHA and vitamin D.
Cauliflower
Creates a warm, low-carbohydrate mash.
Spinach
Contributes folate, vitamin K and plant compounds.
ADAPT THE RECIPE
Tips and substitutions
- Pat the main ingredient dry before cooking for better browning.
- Cook vegetables in a single layer; an overcrowded pan steams them.
- Add acidity, such as lemon juice, just before serving.
Frequently asked questions
Can I prepare this recipe in advance?
You can prepare the ingredients in advance, but for the best texture finish the main dish shortly before serving.
Is this recipe suitable for a keto diet?
The recipe is designed as a low-carbohydrate lunch. Suitability depends on your total daily intake and individual needs.
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Content transparency
How we prepare the information
Nutrition values are estimated from the stated quantities and may vary by brand, fat content and preparation.
USDA FoodData Central ↗