BantingKeto AI

This plate is a perfect example of why Banting focuses on food quality, not calorie counting.

🥑 Healthy fats from avocado help keep you fuller for longer and can reduce cravings between meals.

🥚 Protein from the eggs supports muscle maintenance and helps stabilize blood sugar levels.

🍅🍄 Non-starchy vegetables provide fibre, vitamins, and minerals while keeping carbohydrates low.

When you build your meals around protein, healthy fats, and low-carb vegetables, you’re giving your body steady energy instead of the blood sugar spikes and crashes that often leave you hungry again soon after eating.

Banting isn’t about eating less. It’s about eating foods that help your body work better. 💚

🍖🥬 Nourishment That Keeps You Going

A balanced plate doesn’t have to be complicated. When you combine quality protein with colourful, fibre-rich vegetables, you’re giving your body the nutrients it needs to thrive.

This meal delivers:

✅ Protein to support muscle maintenance and satiety
✅ Fibre-rich vegetables to promote digestive health
✅ Essential vitamins and minerals from a variety of colourful ingredients
✅ Long-lasting energy without the afternoon slump

The beauty of real food is that it nourishes while satisfying. Meals like this are packed with flavour, texture, and nutrients, proving that healthy eating never has to be boring.

Eat foods that fuel your body, support your goals, and leave you feeling satisfied—not deprived.

Real food. Real nourishment. Real results.

The broccoli cauliflower bake looks good 😋

Should I share the recipe for this Banting Broccoli & Cauliflower bake?

Comment yes and share

If I get 100 comments and 100 shares, I am definitely dropping this recipe 🙏🏿

It’s so yummy, it feels like I am cheating.

Banting meal ideas

🥣 LOW CARB BUTTERNUT SOUP

Simple, affordable, and packed with flavour! This smooth butternut soup gets its rich taste from butter, garlic, onion, and warm spices—without using cream or broth.

📌 Ingredients

• 1 kg butternut, peeled and cubed
• 1 large onion, diced
• 4 garlic cloves, minced
• 2 tbsp butter
• 3 cups water
• ½ tsp cinnamon
• ¼ tsp nutmeg
• 1 tsp salt
• ½ tsp black pepper
• Fresh thyme for garnish

👩‍🍳 Method

1. Melt the butter in a large pot over medium heat.
2. Add the onion and cook for 6–8 minutes until soft.
3. Add the garlic and cook for 30 seconds.
4. Stir in the cinnamon, nutmeg, salt, and black pepper.
5. Add the cubed butternut and stir to coat.
6. Pour in the water.
7. Bring to a boil, then reduce the heat and simmer for 20–25 minutes until the butternut is very tender.
8. Transfer the mixture to a blender.
9. Blend until completely smooth and velvety.
10. Ladle into bowls.
11. Garnish with fresh thyme, cracked black pepper, and a light pinch of cinnamon.

✨ Tip:
For an extra filling meal, serve with shredded chicken, crispy bacon bits, or grated cheddar cheese.

Banting Carrot Wraps

These easy Banting Carrot Wraps are sturdy, flexible and perfect for sandwiches, wraps or lunchboxes. Made with simple ingredients and packed with flavour, they’re a great low-carb alternative to traditional wraps.

Ingredients

* 2 medium carrots, grated
* 2 eggs
* 1 cup grated mozzarella cheese
* 1 tsp garlic powder
* 1 tsp onion powder
* ½ tsp paprika
* Salt and black pepper to taste

Method

1. Preheat your oven to 190°C.
2. Line a baking tray with parchment paper.
3. Grate the carrots into a large mixing bowl.
4. Add the eggs and mozzarella cheese.
5. Season with garlic powder, onion powder, paprika, salt and black pepper.
6. Mix everything together until well combined.
7. Divide the mixture into equal portions.
8. Scoop the portions onto the lined baking tray.
9. Use the back of a spoon to flatten each portion into a thin circle.
10. Bake for 20 minutes or until golden brown with crispy edges.
11. Allow the wraps to cool slightly before removing them from the parchment paper.
12. Fill with your favourite Banting-friendly fillings and enjoy.

Serving Suggestion

Fill with:

* Lettuce
* Tomato slices
* Red onion
* Chicken, beef or tuna
* Avocado

Makes approximately 4 wraps.

A homemade Banting Steak & Chops Spice is simple, affordable, and contains no sugar, starch, or fillers.

Banting Steak & Chops Spice Blend

Ingredients

* 2 tbsp paprika
* 1 tbsp coarse black pepper
* 1 tbsp garlic powder
* 1 tbsp onion powder
* 1 tbsp dried oregano
* 1 tsp dried thyme
* 1 tsp chilli flakes (optional)
* 1 tsp ground coriander
* 1 tsp salt
* ½ tsp ground cumin

Method

1. Add all ingredients to a bowl.
2. Mix well until evenly combined.
3. Store in an airtight spice jar.

How to Use

* Use 1–2 tbsp per kg of steak, lamb chops, pork chops, or beef ribs.
* Rub onto meat with a little olive oil before cooking.
* For best flavour, let the meat rest for 30 minutes before braaiing, grilling, or pan-frying.

Detox Cabbage Soup

A simple, warming low-carb soup packed with fresh vegetables and flavour. Perfect for meal prep, light lunches, or staying on track with your Banting lifestyle.

Ingredients

* 1 tablespoon olive oil
* 1 teaspoon garlic, finely chopped
* 1 teaspoon ginger, finely chopped
* ½ cup onion, diced
* ¼ cup carrot, finely diced
* ½ cup celery, diced
* 1½ cups cabbage, chopped
* ¼ cup green pepper, diced
* 1 cup tomatoes, diced
* 6 cups water
* 8–10 fresh basil leaves
* 2 teaspoons salt
* 1 teaspoon dried oregano
* 1 teaspoon black pepper
* 1 teaspoon chilli flakes
* Fresh parsley, chopped (for garnish)

Method

1. Heat the olive oil in a large pot over medium heat.
2. Add the garlic and ginger. Cook for 1 minute until fragrant.
3. Add the onion and cook for 2–3 minutes until softened.
4. Add the carrot and celery. Stir and cook for 2 minutes.
5. Add the cabbage and green pepper. Stir well to combine.
6. Add the diced tomatoes and mix through.
7. Pour in the water.
8. Add the fresh basil leaves.
9. Season with salt, oregano, black pepper and chilli flakes.
10. Stir well to combine all the flavours.
11. Cover and simmer for 25–30 minutes until the vegetables are tender.
12. Garnish with fresh chopped parsley.
13. Serve hot and enjoy.

Servings

Serves 4–6

Banting Tip

For extra protein, add shredded chicken, cooked mince, or leftover roast meat before simmering.

🎃 Banting Fat Cakes

Ingredients

* 1 whole pumpkin
* 2 eggs
* 12 tbsp almond flour
* 1 tsp baking powder
* 2 tbsp erythritol or xylitol
* 1 tsp ground cinnamon
* Pinch of salt
* Holsum for deep frying

Method

1. Peel the pumpkin, remove the seeds and stringy centre, then cut into medium cubes.
2. Place the cubes in a microwave-safe bowl and add hot water until almost covered.
3. Microwave on high for 10 minutes.
4. Drain well.
5. Mash the pumpkin until smooth.
6. Allow to cool slightly, then add the eggs.
7. Add the sweetener, cinnamon and salt.
8. Mix well.
9. Add the almond flour.
10. Add the baking powder.
11. Mix into a thick batter.
12. Cover and rest for 5 minutes.
13. Heat Holsum for deep frying.
14. Scoop small portions of batter into the hot Holsum.
15. Deep fry for 3–5 minutes until golden brown.
16. Remove once golden brown.
17. Drain excess fat on paper towel.
18. Serve warm and enjoy.