Low Carb Recipes — Healthy expat cooking inspiration

[Priya Dogra]

Living abroad often means adapting our food habits to new cultures and ingredients.
For those of us following a low‑carb or keto lifestyle, it can be both a challenge and an adventure. I recently tried a classic Indian dish — Murgh Palak (Spinach Chicken) — in a keto‑friendly version. It’s simple, protein‑packed, and uses spinach for a healthy twist.
I’d love to hear from fellow expats: how do you adapt traditional dishes from your home country into low‑carb versions? Do you find local ingredients help or make it harder to stick to keto? Let’s share recipes, tips, and experiences so we can inspire each other to eat healthy while living abroad.

 

[Balifrog]

Living abroad often means adapting our food habits to new cultures and ingredients.
For those of us following a low‑carb or keto lifestyle, it can be both a challenge and an adventure. I recently tried a classic Indian dish — Murgh Palak (Spinach Chicken) — in a keto‑friendly version. It’s simple, protein‑packed, and uses spinach for a healthy twist.
I’d love to hear from fellow expats: how do you adapt traditional dishes from your home country into low‑carb versions? Do you find local ingredients help or make it harder to stick to keto? Let’s share recipes, tips, and experiences so we can inspire each other to eat healthy while living abroad.

I live French, cook and eat French for 80%.
Occasionnally some Asian food.

See "today's menu" tread.

I Can find nearly everything in Pepito or Grand Lucky.

 

[Jaime C]

I usually do a 2-4 week course on a low carb diet, maybe 4 times a year. I don’t find it real easy, and it’s certainly a lot more expensive than eating a normal diet. I generally stick to a menu of lots of vegetables, pork, beef and chicken. With no rice, sweet sauces, breading, etc.

I do take a weekly Trulicity shot for my type 2 diabetes. It has helped bring down my A1C levels considerably. My weight usually only goes down when I do low carb.

 

[jstar]

I live French, cook and eat French for 80%.

Dukan/Cohen and of course Montignac.

It’s always the same.

 

[Priya Dogra]

I really enjoyed reading everyone's ideas here. I've found that the easiest way to stick with low-carb eating is to adapt the dishes I already enjoy instead of trying to cook something completely different. Cauliflower rice, cabbage, and zucchini are staples in my kitchen now, and I use plenty of spices so the meals still feel satisfying. Paneer and eggs are my go-to options for quick, protein-rich meals too. It's nice to see so many practical suggestions in one place!