Celebrate Shavuot with a Low-Carb Feast

For those committed to a low-carb or ketogenic diet, Shavuot presents certain dietary challenges due to the holiday's carbohydrate-rich and sugar-laden foods. However, with a bit of creativity and planning, you can savor a delicious Shavuot celebration in a low-carb friendly manner. The dairy theme of Shavuot aligns well with the ketogenic diet, as dairy products are often low in carbs and rich in healthy fats. Incorporate a variety of dairy options, like hard cheese, Greek yogurt, cream cheese, and heavy whipping cream into your menu. Enjoy a diverse range of dairy dishes smartly and nutritiously. Here are a few scrumptious meal ideas:

Cheese and Herb Soufflé: Mix eggs, cream, and your favorite grated cheeses, add fresh herbs like chives or dill for extra flavor, pour into muffin tins or a large dish, and bake in the oven.

Cauliflower Mash: Replace traditional mashed potatoes with this keto-friendly alternative. Steam or boil cauliflower until tender, then mash it with cream cheese, butter, and seasonings. This creamy side pairs perfectly with various main dishes.

Zucchini Noodle Kugel: Instead of the traditional noodle-based kugel, opt for zucchini noodles. Grate the zucchinis, sauté with onions, garlic, and herbs, and bake with a mixture of beaten eggs and cheese. This keto-friendly kugel offers a delicious twist on the classic dish. You can also make a sweet version—omit the onions, add neutral cheeses like ricotta, and sweeten. Zucchini can be replaced with konjac noodles (skinny pasta/shirataki noodles).

Crustless Quiche: Prepare a keto quiche using low-carb vegetables like spinach, mushrooms, and bell peppers. Mix them with beaten eggs, heavy cream, and your preferred cheeses (try grated mozzarella, a four-cheese blend, parmesan, kashkaval, and more). Bake until golden and enjoy a rich, savory Shavuot dish loaded with protein and calcium.

Keto Cheesecake: Indulge in a keto-friendly cheesecake that skips the carb-heavy crust. Create a base with crushed nuts or almond flour mixed with butter. For the filling, use a combination of cream cheese, sour cream, sweeteners like stevia or erythritol, and vanilla extract. Bake until set, then refrigerate for a creamy, satisfying dessert.

Maintaining Balance

While enjoying keto-friendly delights, remember to balance your meals with non-starchy vegetables like leafy greens, broccoli, or asparagus. These additions provide fiber, vitamins, and minerals while keeping carbohydrates low. Staying hydrated and considering foods or supplements rich in electrolytes can help maintain balance. Diabetics should consistently monitor glucose levels using continuous glucose monitors to see how different foods affect sugar levels.

From savory dishes to delectable desserts, there are plenty of keto-friendly options to relish during this special holiday. Plan your menu ahead, experiment with new recipes, and savor the flavors of Shavuot while staying true to your ketogenic journey.

Adina Bachar is a diabetes and ketogenic nutritionist at the DMC Diabetes Care Center, chairwoman of the Future Association, and author of "The Ketogenic Diet."