Keto Kohlrabi Tagliatelle with Smoked Salmon
Keto kohlrabi tagliatelle with smoked salmon is the most elegant keto pasta dish in this series. Thin kohlrabi ribbons stand in for tagliatelle surprisingly well, and paired with a creamy dill sauce and smoked salmon the result is a meal that impresses guests too. Just 5 g net carbs and 30 g protein per serving.
Key facts at a glance
- Prep time: approx. 25 minutes - a little more prep due to slicing the kohlrabi.
- Approx. 5 g net carbs and 32 g fat per serving.
- Ingredients: kohlrabi, smoked salmon, cream, butter, dill, lemon, Parmesan.
- Great as an elegant keto dinner; high in protein thanks to smoked salmon.
Ingredients
One serving as an elegant, satisfying keto dinner with an excellent protein profile.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Kohlrabi | approx. 1 medium, sliced into thin ribbons | |||
| approx. 1 medium, sliced into thin ribbons | ||||
| Smoked salmon | - | |||
| Cream | - | |||
| Butter | - | |||
| Fresh dill | 2 tbsp, chopped | |||
| 2 tbsp, chopped | ||||
| Lemon zest | - | |||
| Parmesan | grated | |||
| grated | ||||
| Salt | to taste | |||
| to taste | ||||
| White pepper | to taste | |||
| to taste | ||||
Preparation
Slice the kohlrabi into wide, thin ribbons with a peeler or mandoline. Blanch briefly. Prepare the dill cream sauce. Add the smoked salmon and kohlrabi tagliatelle to the sauce and serve warm.
Why kohlrabi tagliatelle is ideal for keto
Kohlrabi contains about 3.5 g net carbs per 100 g - more than zucchini (2.1 g) but far less than tagliatelle (31 g per 100 g). Sliced thin and briefly blanched, kohlrabi takes on a pliable, tender texture that comes remarkably close to pasta. Smoked salmon brings around 18 to 22 g protein per 100 g and about 4 g fat per 100 g, both with zero carbs. Cream (about 3 g carbs per 100 ml) and butter (0 g carbs) round out the fat profile and give this dish a classic keto macro split: high fat, moderate protein, very low carb.
Source: FDDB - Nutrition values for raw kohlrabi , NIH Office of Dietary Supplements - Omega-3 Fatty Acids
Kohlrabi as tagliatelle: why it works better than you would expect
Thanks to its firm, even flesh, kohlrabi slices beautifully into wide ribbons. After a 2-minute blanch it turns pliable like pasta but keeps a slight bite. Its mild, faintly sweet flavor melts into the dill cream sauce without taking over.
Smoked salmon: protein and omega-3 for keto
Smoked salmon contains about 20 g protein and about 4 g fat per 100 g, including valuable omega-3 fatty acids (EPA and DHA). Omega-3s support cardiovascular health and are especially valuable on a keto diet when most fat comes from saturated sources like meat and dairy.
How do I serve and vary kohlrabi tagliatelle with smoked salmon?
Add the smoked salmon only after the pan comes off the heat and warm it through with residual heat alone. It is already smoked and should not be cooked further, otherwise it turns dry. From experience: grate the lemon zest directly over the plate rather than cooking it into the sauce. The fresh citrus aroma disappears almost instantly under heat.
Meal prep and storage
The dill cream sauce keeps for up to 2 days in the fridge and can be smoothed out again with a splash of cream when reheating. Blanch the kohlrabi ribbons fresh - pre-cooked kohlrabi goes soft and mushy on standing. Add the smoked salmon only when serving.
Variation with fresh salmon
Instead of smoked salmon, a pan-seared salmon filet (150 g) works very well. Cook the filet 4 minutes per side over medium heat, then lay it on top of the kohlrabi tagliatelle. This adds about 10 minutes to the total prep time but delivers more fat and a more impressive presentation.
Which tips help with kohlrabi tagliatelle?
- Slice the kohlrabi into the most even, thin ribbons you can with a mandoline or peeler - around 2 mm thick for the best pasta-like texture.
- Blanch the kohlrabi ribbons for exactly 2 minutes in boiling salted water - any longer and they turn mushy.
- Plunge the blanched kohlrabi straight into ice water - this keeps it crisp and preserves the bright pale-green color.
- Stir the smoked salmon into the sauce only after taking the pan off the heat - it should warm through with residual heat only.
- Do not cook the fresh dill - sprinkle it over the finished dish at the end so it keeps its aroma.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 134 kcal | approx. 450 kcal | Complete main meal; energy from smoked salmon, cream and butter. |
| Complete main meal; energy from smoked salmon, cream and butter. | |||
| Fat | approx. 9.6 g | approx. 32 g | Saturated fats from cream and butter; omega-3 from smoked salmon. |
| Saturated fats from cream and butter; omega-3 from smoked salmon. | |||
| Net carbs | approx. 1.5 g | approx. 5 g | Low; from kohlrabi and cream. |
| Low; from kohlrabi and cream. | |||
| Sugar | approx. 0.9 g | approx. 3.0 g | Natural sugar from kohlrabi; no added sugar. |
| Natural sugar from kohlrabi; no added sugar. | |||
| Protein | approx. 9.0 g | approx. 30 g | Very high protein from smoked salmon; ideal for preserving muscle. |
| Very high protein from smoked salmon; ideal for preserving muscle. | |||
| Salt | approx. 0.36 g | approx. 1.2 g | Moderate; smoked salmon is already salted - season carefully. |
| Moderate; smoked salmon is already salted - season carefully. | |||
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
How do I slice kohlrabi into tagliatelle shapes?
A mandoline set to 2 mm works best. A peeler is a good alternative: hold the kohlrabi firmly and peel long ribbons. A knife works too, but the ribbons come out less even.
Can I swap out the smoked salmon?
Yes. Smoked trout, gravlax or shrimp all work as substitutes. For a vegetarian version, use roasted red pepper strips (about 3 g extra net carbs) and a bit more Parmesan.
Is smoked salmon keto-friendly?
Yes. Smoked salmon has about 0 g carbs, around 20 g protein and about 4 g fat per 100 g, including valuable omega-3 fatty acids. It is one of the highest-protein, lowest-carb foods you can put on a keto plate.
Can I use frozen kohlrabi?
Frozen kohlrabi usually comes pre-cut into chunks rather than thin ribbons. It works for soups and stews but not as a tagliatelle substitute - the texture turns too soft. Fresh kohlrabi is essential here.
Does this dish fit a weight-loss plan?
Yes. With 450 kcal, 30 g protein and just 5 g net carbs, it fits a keto-based weight-loss approach very well. The high protein from smoked salmon keeps you full and helps protect muscle mass.