These Dukan diet recipes are so tasty, it’s as if you’re not eating diet food at all. Who says losing weight is all about eating bland, unappetizing dishes? The Dukan diet includes up to 100 foods, of which you can eat as much as you like as long as you stick to them and nothing else. This protein-based diet is a great way to shed a few pounds without starving in the process. We have gathered 9 delicious Dukan diet recipes that you won’t regret eating.
9 Dukan Diet Recipes for a Satiated Dieter
1. Shepherd’s pie
In just 15 minutes, you can prepare this tasty spin-off the classic meat pie we all know and love. And in less than an hour, you can have it on your table, ready to serve up to six people.
3.5 ounces = 100 grams
- 3 rashers light bacon.
- 800 grams minced lamb.
- 400 grams can chopped tomatoes.
- 1 large onion, chopped.
- 2 sprigs thyme.
- 500 grams chopped cauliflower.
- 350 grams chopped butternut.
- 2 tablespoons fat-free quark.
- 200 ml water.
- 2 teaspoons Worcestershire sauce.
Preheat the oven to 400F. Dry-fry the bacon for a few minutes, then add the chopped onion and the minced lamb. Cook briefly before adding the thyme, tomatoes, Worcestershire sauce, and water. Bring to a boil and let it simmer for about half an hour, stirring occasionally.
While you wait for the meat to cook, take another pan fill it with water. Cook the cauliflower with the butternut in boiling water until tender. Afterward, drain and mash the vegetables, and add seasoning.
Place the lamb into an ovenproof dish and top it with the mashed vegetables. Bake for about 20 minutes. You can serve the Dukan Shepard’s pie with steamed green vegetables.
2. Oat bran pancake
This is a staple in our Dukan diet recipes list because it’s incredibly easy to make. In just 5 minutes, you have yourself a warm galette (French pancake, that is) to feed your hunger with.
- 2 tablespoons oat bran.
- 2 tablespoons fat-free Fromage blanc (or similar).
- 1 tablespoon wheat bran.
- 1 egg.
Mix the ingredients together. If the batter is too stiff, you can add a bit of skim milk to make it more fluid. Take a frying pan and add a couple of drops of oil, which you will then wipe off with a paper kitchen towel. Spread the mixture in the pan and cook on medium heat as you normally would.
You will get one pancake, on which you can add herbs, nuts, chocolate, or whatever topping you enjoy (but make sure it’s Dukan-approved).
3. Summer salad
A salad will always come to the rescue when you need to fix yourself something quick to eat. In less than 20 minutes you can have a colorful vegetable mix on your table.
- 35 grams of broccoli florets.
- 2 sliced radishes.
- 3 cherry tomatoes.
- A small handful of baby spinach leaves.
- A small handful of alfalfa sprouts.
- One smoked mackerel fillet.
- 1 teaspoon vegetable oil.
- ¼ teaspoon mustard.
- ½ teaspoon white wine vinegar.
Cook the mackerel fillet according to the instructions presented on the package. Steam or blanch the broccoli in boiling water, then drain it. Place the broccoli, radishes, tomatoes, baby spinach leaves, pepper, and sprouts in a bowl and mix them together. Afterward, add the mackerel filet in and top it all off with the mustard, oil, and white wine vinegar.
4. Cream of mushroom soup
Here’s one of those Dukan diet recipes created to warm you up during the cold season. It’s perfect for the weekend, takes only 15 minutes to prepare, and only 10 minutes to cook. It serves up to six people, so invite some friends over for a delicious, creamy soup.
- 500 grams Portobello mushrooms.
- 4 slices of cured ham.
- 250 ml of (3% fat) cream.
- Herbs (sage or whatever you like), salt, and pepper.
Wash the mushrooms and cut them into pieces. Then take a saucepan and fry them up with a bouquet of herbs. Mix in the cream, then add a bit of salt and pepper. You’re done.
We all love pizza, and we see no reason not to enjoy this popular dish even on a diet. This Dukan pizza recipe will taste almost as good as the one you used to order. The only difference is… it’s actually quite healthy! And it’s so easy to make, you can dive right into it in less than half an hour. This recipe serves one person.
- 2 tablespoons of organic oat bran.
- 1 tablespoon of organic wheat bran.
- 6 drops of bacon flavoring.
- 3 tablespoons of powdered (non-fat) milk.
- One egg and one egg white.
- 1 cup of sliced peppers.
- 1 cup of sliced, grilled chicken.
- ½ cup of low-sodium mashed tomatoes.
- 1/3 cup of mushrooms.
- 1 cup of chopped arugula.
First, preheat the oven to 180C. Then, take a large bowl and combine the following: oat bran, wheat bran, eggs, and milk powder.
Next, take a non-stick pan, place it over medium heat, and spread the mixture you’ve just made over the bottom of the pan. Cook it for about four minutes on one side only. Afterward, take the pizza crust and transfer it to the oven where you will bake it for about 3 minutes. Then, add the rest of the ingredients onto the crust and return to the oven for another 8 minutes. If you wish, you can also add fat-free feta cheese on top of the pizza.
6. Beef Stir Fry
If a meatless pizza doesn’t sound all that good, then we’ve got just the thing to please you. This beef stir fry with noodles is one of our most beloved Dukan diet recipes. Highly satiating, you won’t need anything else for hours.
- 2 packs of Dukan Konjac Shirataki noodles.
- 1 pound ground beef.
- 10 Asparagus stalks cut into pieces.
- 1 pint of cherry tomatoes.
- Salt and pepper to taste.
Prepare the noodle following the instructions on the package. Then set them aside and take out the meat. Sauté the beef in a frying pan together with the spices (paprika, curry, whatever you like). Cook until tender, then add the noodles and let them cook for another 3 minutes. Now you can enjoy a quick main course that only took you 20-25 minutes to make.
7. Tofu cheesecake
Did you know that you can make a cheesecake using tofu? This goes to show you how creative we can get with these Dukan diet recipes. This moist and delicate dessert is best served the next day after you made it. The recipe offers six servings.
- 300 grams of light cream cheese.
- 300 grams of silken tofu.
- 3 whole eggs and 4 egg whites.
- 2 tablespoons of powdered skim milk.
- 2 tablespoons of orange blossom flavoring.
- 4 tablespoons of powdered sweetener.
- Zest from 1 grapefruit and 1 lemon.
- A pinch of salt.
- ½ sachet baking powder.
Let the petits-suisse drain for about 10 minutes. Then preheat the oven to about 150C. Take a large bowl and mix in the following ingredients: petits-suisse, light cream cheese, tofu, skim milk powder, orange blossom water, eggs, and the sweetener. Now add the lemon and grapefruit zest.
In a smaller bowl, beat the egg whites until stiff. Now take the egg whites and gently fold them into the first mixture.
Finally, pour it all into a pan and bake until it’s done. It should take somewhere between 50 to 60 minutes. When cooked, open the oven door and leave it to cool still inside the oven. When it’s cool enough, transfer it to a plate and refrigerate for at least five hours.
8. Konjac Shirataki and swordfish
Swordfish is highly recommended for people who follow low-carb diets. It has zero carbohydrates and it’s packed with vitamins, amino acids, and omega-3 fatty acids. This easy-to-follow recipe is a guaranteed to boost your energy level.
- 300 grams of Konjac Shirataki noodles.
- 300 grams of swordfish.
- 400 grams of cherry tomatoes.
- Salt and pepper.
- Chopped parsley.
Take a non-stick pan and lightly rub it with oil using a piece of paper towel. Now heat the pan and add the chopped garlic clove and the sliced swordfish. Add a bit of water if you feel it’s necessary. Add the halved cherry tomatoes when the fish is cooked. The chopped parsley goes on last. Put as much as you want.
In the meantime, take a saucepan and boil some water. Add salt, then put the Konjac Shirataki noodles in. You can take out the noodles after about two minutes. Drain, then pour the Konjac Shirataki directly into the pan with the fish and tomatoes. Add salt and pepper to taste.
9. Blueberry kale smoothie
Lastly, let’s move on to a tasty drink. This Dukan smoothie is so nutritious, you can make it whenever you feel like snacking on something.
- 1 cup of frozen blueberries.
- 1 cup of kale.
- Half a cup of non-fat vanilla Greek yogurt.
- Half a cup of ice.
- 1 tablespoon of almond butter.
Take your blender and add the ingredients. Blend until smooth. That’s it. In just a few minutes you can make yourself a guilt-free smoothie you can drink even while on a diet.
We hope you have enjoyed these inviting Dukan diet recipes that look and taste yummy. Let us know what you enjoyed the most, and maybe share your favorite Dukan recipe in the comment section below.