Low-Carb Passover Menu Ideas

Planning Your Low-Carb Pesach

Seder plate for passover
Seder plate. Dennis Gottlieb / Getty Images

You’d think low-carbers would have an edge at Passover. After all, we don’t really go in for bread (leavened or not) at any time of the year, and we tend to make most of our dishes without flour. To a large extent, it's true that there are advantages to low-carb eating at Passover. There are only two real problem areas. One is traditional starchy foods such as potato kugel. And the other is, of course, matzo, which is required, at least at Seders: matzo, with 22 grams of effective carb each.

When it comes to traditional holiday foods of any type, we suggest “substitute where you can, otherwise, have a little.” After all, holidays are special, and it feeds our souls to enjoy them in traditional ways with family and friends. Maybe don't start an ultra-low-carb phase of a diet right before Passover but a little deviation now and then is really OK -– if we won’t allow some flexibility in our eating, we probably won’t be on any eating plan for long. And there are many lower-carb possibilities for Passover.

Here are some tips for reducing carbohydrate at a typical Passover meal.

Traditional Seder Foods

Matzo - Try to get whole grain matzos, which have slightly less carbohydrate (19 grams instead of 22), and at least a little fiber. Also, there's no obligation to chow down on them. Have some raw vegetables on hand for munching if you're hungry before the main meal.

Charoset - Charoset is mostly really healthy, but don't load it down with sugar or honey.

If you want it sweeter, you can add a little sugar substitute.

Gefilte fish - Gefilte fish does not have to be hard to make, and that way you can control the extra ingredients. Homemade is so much better than the stuff in jars! If you shop at a store with a fish counter, they will even grind the fish up for you, which speeds up the process.

Jewish food writer Joan Nathan says to think of them as dumplings and they won't seem as big a deal. 

Main Dishes

Most main dishes, like brisket, are fine and grilled salmon or baked salmon are also popular main dishes here.

Of course, traditions differ in different areas and in different families -- and sometimes it's fun to bend tradition and try something new (see links below).

Side Dishes

Spring vegetables are common side dishes, especially asparagus. Passover can be a nice time to transition from the often-starchier winter vegetables to the lighter spring ones, which are usually low in carbohydrate. Spring vegetables can include greens, oven-roasted or grilled asparagus, artichokes, roasted Brussels sprouts.

Kugels made with potato are high in starch, of course. Either have just a few bites or try a vegetable kugel with less or no potato. It has potatoes, but you could probably cut them down or out. It is also similar to a frittata, which could be used to substitute, and is easy to make. Another idea is to make a grated squash casserole such as my Italian Zucchini Casserole or Southwest Squash Casserole, which are also similar to kugels.


Believe it or not, there are a lot of options for low-carb Passover desserts!

I have been charged with bringing dessert to Seder for the last 10 years -- usually, no one guesses they are low-carb. Here are some favorites:

Chocolate Pecan Torte: This is almost a "Cheater Dessert" because you can mix it up so fast, and still get lots of credit for it.

Sugar-Free Coconut Macaroons: These are SO easy! Four ingredients!

More Low-Carb Passover Resources

Low-Carb Passover Tips from Dana Carpender’s Low Carb Ezine – includes a recipe for Spinach Mushroom Kugel

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