Handkase with Capers and Anchovies
Anchovies and capers are two of the most powerful umami ingredients in Mediterranean cooking, salty, intense and fermented. Placed on handkase, which already has a pronounced fermented character of its own, they build a layer of flavor far more complex than the short ingredient list suggests. And at roughly 1 g of net carbs, this is the lowest-carb variation in the entire handkase series.
Key takeaways at a glance
- Ready in approx. 8 minutes, Mediterranean style, no cooking required.
- Approx. 1 g net carbs and 18 g fat per serving.
- Ingredients: handkase, anchovy fillets, capers, olive oil, lemon juice, parsley.
- Made for keto eaters who want maximum flavor depth at minimal carbs.
Ingredients
1 handkase per person as an intense keto snack or aperitif.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Handkase | approx. 60 g each | |||
| approx. 60 g each | ||||
| Anchovy fillets in olive oil | approx. 6 fillets | |||
| approx. 6 fillets | ||||
| Capers | drained | |||
| drained | ||||
| Olive oil | approx. 2 tbsp; or oil from the anchovy tin | |||
| approx. 2 tbsp; or oil from the anchovy tin | ||||
| Lemon juice | ½ lemon | |||
| ½ lemon | ||||
| Parsley | 2 tbsp, finely chopped | |||
| 2 tbsp, finely chopped | ||||
| Pepper | - | |||
Preparation
Arrange the anchovy fillets and capers on the handkase, drizzle with olive oil and lemon juice, then garnish with parsley.
Why is this variation so unusually keto-friendly?
Anchovies contain 0 g of carbs and deliver around 20 g of protein per 100 g, a macro profile that beats almost any other food. Capers come in at approx. 1.5 g net carbs per 100 g but are used only in small amounts (about 10 g per serving). The olive oil, including the oil from the anchovy tin, supplies the fat you need. One serving lands under 1 g of net carbs.
Source: FDDB nutrition database, anchovies and capers
Three fermented products on one plate
Handkase (sour-milk fermentation), anchovies (salt curing) and capers (brine or vinegar pickle) are all fermented. Together they create a depth of flavor that no single ingredient can explain, because fermentation multiplies aroma. Scientifically speaking, all three carry glutamic acid as a natural umami booster.
Anchovies: omega-3 on keto
Anchovies are one of the richest sources of omega-3 fatty acids (EPA and DHA) in the Western diet. For keto eaters who do not eat fish every day, tinned anchovies are a simple omega-3 strategy without adding any carbs.
How do I serve and vary handkase with capers and anchovies?
In practice, this variation is a real discovery for guests who enjoy bold, intense flavors. If you have never tried anchovies before: the taste barely resembles fish, it reads more like a very salty seasoning. Skeptics should sample the anchovies blind once.
Meal prep: always have anchovies and capers on hand
Anchovies in oil and capers in jars keep for a long time, which makes them perfect keto pantry staples. If you always have handkase in the fridge, you can put this dish together in 5 minutes straight from the cupboard.
Anchovy-free variation (vegetarian)
If you would rather skip the anchovies, swap them for sun-dried tomatoes in oil (note: slightly more carbs) or a tiny dab of miso paste, which delivers similar umami depth without any fish. Carbs will rise a little either way.
Which tips make the caper and anchovy variation even better?
- Buy anchovies packed in good olive oil, the tin oil works straight away as a high-quality marinade.
- Drain the capers briefly but do not rinse them, the brine adds to the flavor.
- Freshly squeezed lemon juice cuts the saltiness and freshens up the dish.
- Add the parsley just before serving so it stays bright green and fresh.
- If you want less salt, soak the anchovy fillets briefly in water beforehand.
- Do not skimp on a good extra virgin olive oil when plating, here it is a main ingredient, not an afterthought.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 175 kcal | approx. 208 kcal | Moderate. Olive oil and anchovies deliver fat without carbs. |
| Moderate. Olive oil and anchovies deliver fat without carbs. | |||
| Fat | approx. 15 g | approx. 18 g | Excellent for keto. Olive oil and anchovy oil combined. |
| Excellent for keto. Olive oil and anchovy oil combined. | |||
| Net carbs | approx. 0.8 g | approx. 1 g | Outstanding. The lowest of all 20 handkase recipes. |
| Outstanding. The lowest of all 20 handkase recipes. | |||
| Sugar | approx. 0.3 g | approx. 0.4 g | Minimal. Anchovies and capers contain virtually no sugar. |
| Minimal. Anchovies and capers contain virtually no sugar. | |||
| Protein | approx. 9.2 g | approx. 11 g | Very good. Anchovies plus handkase build a strong protein profile. |
| Very good. Anchovies plus handkase build a strong protein profile. | |||
| Salt | approx. 1.8 g | approx. 2.2 g | High. Anchovies and capers are salty enough, no extra salt needed. |
| High. Anchovies and capers are salty enough, no extra salt needed. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can you taste the anchovies as fish?
Hardly. Well-cured anchovies taste primarily of intense salty seasoning and umami, not of fish. The aroma is closer to soy sauce or miso than to a fish dish. Many people who claim they dislike anchovies actually eat them unknowingly in Worcestershire sauce, anchoiade or as a pizza topping.
Which anchovies are the best?
Anchovies packed in good olive oil (jar or tin) from Portugal, Spain or Sicily. Cheap products in sunflower oil taste more strongly of fish and less of umami. Use the oil from the tin directly, it is aromatic and far better than it sounds.
Are capers keto-friendly?
Yes. Capers contain about 1.5 to 3 g net carbs per 100 g and are used in small amounts (10 g per serving works out to under 0.3 g of carbs). They are a flavorful keto ingredient with no carb concerns.
Can I use the anchovy oil directly as a marinade?
Yes, in fact it is recommended. The oil in the anchovy tin is enriched with fish flavor and saltiness, which makes it more valuable than plain cooking oil for this dish. Simply lift the anchovies out and pour the oil straight over the cheese.