Low-carb courgette noodle carbonara with smoked tofu and egg

Low-carb courgette noodle carbonara with smoked tofu and egg: a creamy recipe with courgettes, hard cheese, garlic and lots of pepper – quick to make.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 380 kcal per serving
• Protein: 22 g
• Fat: 28 g
• Carbs: 8 g

Ingredients

• 3 courgettes
• 100 g smoked tofu
• 2 egg yolks
• 1 organic egg
• 50 g grated vegetarian hard cheese (Parmesan-style)
• 1 clove of garlic
• 1 tbsp olive oil
• 1 pinch of pepper
• 1 pinch of salt

Method

You’ll need: frying pan · spiralizer · chopping board · knife · mixing bowl · grater

1. Cut the courgettes into courgette noodles with a spiralizer or vegetable peeler. Set aside briefly so everything is ready for the pan.
2. Thoroughly mix the egg yolks, egg, hard cheese and pepper in a bowl. The mixture should look even and creamy.
3. Finely dice the smoked tofu. Fry in a large frying pan with the olive oil until it colours at the edges, then briefly fry the chopped garlic with it.
4. Add the courgette noodles to the pan and cook only briefly, until slightly soft but still al dente. Season with a little salt.
5. Take the pan off the heat. Fold in the egg and hard cheese mixture straight away and toss quickly to make a silky sauce. In pregnancy, keep stirring over a low heat until the egg is completely set.
6. Divide between plates and serve straight away. Finish with extra hard cheese and freshly ground pepper if you like.

Good to know

Carbonara works without pasta and without the heaviness. This version is creamy, peppery and just right when you want something quick with real substance.

Swaps

Courgettes → kohlrabi noodles (firm bite); olive oil → ghee (heat-stable and aromatic; contains milk)

Allergens

Contains egg, milk and soya. Generally fine for children if you adjust the pepper. In pregnancy, use only fresh eggs and make sure the egg mixture is cooked through.