{"meta":{"title":"Laktosefreie Rezepte","h1":"Laktosefreie Rezepte","description":"Laktosefreie Rezepte ohne Milch, Joghurt, Quark, Sahne, Frischkäse und Butter – mit Hafer- oder Kokosmilch, Ghee und gereiftem Hartkäse, mit Nährwerten.","tags":["laktosefrei"],"count":2210,"listHeading":"Alle laktosefreien Rezepte","intro":null,"answer":"Laktosefrei heißt hier: Das Rezept enthält keine laktosehaltigen Milchprodukte – keine Milch, keinen Joghurt, Quark, Sahne, Frisch- oder Weichkäse und keine Butter. Erlaubt sind gereifter Hartkäse wie Parmesan oder Bergkäse, der von Natur aus kaum Laktose enthält, Ghee und pflanzliche Alternativen wie Hafer- oder Kokosmilch. Prüf bei Fertigprodukten wie Brühe oder Schokolade trotzdem die Zutatenliste. Ersetzt keine ärztliche Beratung. Bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt.","topics":[{"q":"frühstück","chip":"Frühstück","heading":"Laktosefreies Frühstück","text":"Porridge mit Haferdrink, Eier, Chia-Pudding mit Kokosmilch.","count":197,"recipes":[{"slug":"antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen","title":"Beeren-Smoothie-Bowl mit Spinat und Chiasamen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen-main-sun1.webp","prepTime":10,"cookTime":0,"calories":380},{"slug":"mango-chia-pudding-mit-kokosjoghurt","title":"Mango-Chia-Pudding mit Kokosjoghurt","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mango-chia-pudding-mit-kokosjoghurt-main-sun1.webp","prepTime":10,"cookTime":0,"calories":280},{"slug":"himbeer-chia-pudding-mit-cremigem-kokosjoghurt","title":"Veganer Himbeer-Chia-Pudding mit 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Beeren-Quinoa-Auflauf","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-beeren-quinoa-auflauf-main-sun1.webp","prepTime":10,"cookTime":25}],"tile":{"slug":"warme-hirse-fruehstuecks-bowl-mit-zimt-und-birne","title":"Warme Hirse-Frühstücks-Bowl mit Zimt und Birne","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ai_generated/hirse_bowl_zimt_birne.png"}},{"q":"abendessen","chip":"Abendessen","heading":"Laktosefreies Abendessen","text":"Currys, Pfannen und Ofengerichte ohne Sahne und Käsesoße.","count":1198,"recipes":[{"slug":"mediterrane-linsensuppe-mit-kurkuma-und-zitrone","title":"Vegane mediterrane Linsensuppe mit Kurkuma und 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Schokolade","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/kokos-protein-riegel-mit-schokolade-no-bake-main-sun1.webp","prepTime":15,"cookTime":0,"calories":190},{"slug":"mango-chia-pudding-mit-kokosjoghurt","title":"Mango-Chia-Pudding mit Kokosjoghurt","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mango-chia-pudding-mit-kokosjoghurt-main-sun1.webp","prepTime":10,"cookTime":0,"calories":280},{"slug":"himbeer-chia-pudding-mit-cremigem-kokosjoghurt","title":"Veganer Himbeer-Chia-Pudding mit Kokosjoghurt","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/himbeer-chia-pudding-mit-cremigem-kokosjoghurt-main-sun1.webp","prepTime":10,"cookTime":0,"calories":250},{"slug":"paleo-apfel-zimt-pancakes","title":"Apfel-Zimt-Pancakes mit 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Kokos-Kürbis-Suppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/thai-kokos-kuerbis-suppe-mit-ingwer-main-sun1.webp"}}],"faqs":[{"q":"Ist laktosefrei dasselbe wie milchfrei?","a":"Nein. Milchfrei heißt: gar keine Milchprodukte. Laktosefrei heißt: kein Milchzucker. Gereifter Hartkäse und Ghee sind Milchprodukte, enthalten aber kaum Laktose – sie dürfen hier vorkommen."},{"q":"Enthält Parmesan Laktose?","a":"Kaum. Lange gereifter Hartkäse wie Parmesan, Bergkäse, Emmentaler oder Pecorino enthält weniger als 0,1 g Laktose pro 100 g. Das ist die Grenze, ab der ein Lebensmittel laktosefrei heißen darf."},{"q":"Kann ich in jedem Rezept laktosefreie Milch nehmen?","a":"Ja. Laktosefreie Milch, Joghurt oder Sahne verhalten sich beim Kochen und Backen wie die normalen Produkte. Rezepte, die sie ausdrücklich nennen, stehen hier mit in der Liste."}],"related":[{"slug":"rezepte-mit-5-zutaten","title":"Rezepte mit 5 Zutaten"},{"slug":"guenstige-gesunde-rezepte","title":"Günstig & gesund"},{"slug":"histaminarme-glutenfreie-laktosefreie-rezepte","title":"Histaminarm, glutenfrei & laktosefrei"},{"slug":"laktosefreie-plaetzchen","title":"Laktosefreie Plätzchen"}],"ratgeber":[]},"recipes":[{"id":"1edbe6e9-287e-4201-97f3-9a88b854a59a","title":"Beeren-Smoothie-Bowl mit Spinat und Chiasamen","slug":"antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/antioxidantien-smoothie-bowl-mit-beeren-und-chiasamen-main-sun1.webp","totalTime":10,"calories":380,"protein":10,"authorName":"SmarTasty","likes":6},{"id":"dc8df9cd-d3b2-4bfc-97a3-f026c8112d2e","title":"Vegane mediterrane Linsensuppe mit Kurkuma und 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