{"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":[],"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":"f48e9932-61f8-4ced-aadb-30e43c3a665a","title":"High-Protein Steak-Bowl zum Frühstück","slug":"gewaltige-fruehstuecks-steak-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gewaltige-fruehstuecks-steak-bowl.png","totalTime":25,"calories":520,"protein":45,"authorName":"SmarTasty","likes":1,"appHide":"weak"},{"id":"f3a13b3a-b08c-473c-8f20-cbffcec294e3","title":"High Protein Wirsingrouladen mit Grünkern, Räuchertofu und Bergkäse","slug":"high-protein-wirsingrouladen-mit-gruenkern-raeuchertofu-und-bergkaese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-wirsingrouladen-mit-gruenkern-raeuchertofu-und-bergkaese-main.webp","totalTime":75,"calories":375,"protein":25,"authorName":"SmarTasty","likes":1},{"id":"ef2af015-43a3-449d-b7df-c4a394527c98","title":"High Protein Rinder-Chili","slug":"high-protein-rinder-chili","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-chili-main-p1.webp","totalTime":50,"calories":420,"protein":38,"authorName":"SmarTasty","likes":1},{"id":"e99b154f-2898-463c-a34a-a205e99944cb","title":"Kartoffelpuffer aus dem Airfryer mit Apfelmus","slug":"kartoffelpuffer-aus-dem-airfryer-mit-apfelmus","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/kartoffelpuffer-aus-dem-airfryer-mit-apfelmus-main.webp","totalTime":30,"calories":521,"protein":12,"authorName":"SmarTasty","likes":1},{"id":"e95de2bf-267f-4e57-8b80-80927dc97656","title":"High Protein Puten-Spieße aus dem Airfryer mit Apfel-Rotkohl-Salat","slug":"high-protein-puten-spiesse-aus-dem-airfryer-mit-apfel-rotkohl-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-spiesse-aus-dem-airfryer-mit-apfel-rotkohl-salat-main.webp","totalTime":27,"calories":466,"protein":53,"authorName":"SmarTasty","likes":1},{"id":"e8fe3837-24c9-454f-937e-964079bc71e1","title":"Gebackene Haferflocken mit Schoko-Kern","slug":"gebackene-haferflocken-mit-schoko-kern","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackene-haferflocken-mit-schoko-kern-main.png","totalTime":30,"calories":350,"protein":9,"authorName":"SmarTasty","likes":1},{"id":"e80ca3d2-3959-446d-929f-5f49480c9cd0","title":"High Protein Rindersteak-Salat","slug":"high-protein-rindersteak-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rindersteak-salat-main-p1.webp","totalTime":20,"calories":420,"protein":42,"authorName":"SmarTasty","likes":1},{"id":"e5e19ca3-4dfb-4e5b-bbef-cabc8d2ad176","title":"Teriyaki-Lachs mit Sesam-Brokkoli","slug":"clean-eating-teriyaki-lachs-mit-sesam-brokkoli","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/clean-eating-teriyaki-lachs-mit-sesam-brokkoli-main-p1.webp","totalTime":30,"calories":410,"protein":36,"authorName":"SmarTasty","likes":1},{"id":"e52eb891-8e33-4d6e-a824-6c073d1c97ea","title":"Herzhaftes Protein-Rührei mit Spinat und Lachs","slug":"herzhaftes-protein-ruehrei-mit-spinat-und-lachs","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/herzhaftes-protein-ruehrei-mit-spinat-und-lachs-main.png","totalTime":15,"calories":440,"protein":35,"authorName":"SmarTasty","likes":1},{"id":"e2f08c8d-20e1-4e8f-b3bf-2045a9e22577","title":"Gebackene Haferflocken","slug":"goldene-gebackene-haferflocken-baked-oatmeal","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/goldene-gebackene-haferflocken-baked-oatmeal-main-v2.png","totalTime":45,"calories":320,"protein":12,"authorName":"SmarTasty","likes":1},{"id":"e2b8f7ee-3681-411e-8ef8-d907244486ae","title":"Keto Eierflockensuppe mit Hühnerknochenbrühe und Ingwer","slug":"keto-eierflockensuppe-mit-huehnerknochenbruehe-und-ingwer","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-eierflockensuppe-mit-huehnerknochenbruehe-und-ingwer-main.webp","totalTime":22,"calories":334,"protein":30,"authorName":"SmarTasty","likes":1,"appHide":"data"},{"id":"e2aa038e-cfc5-4114-be7d-574feaab3e4d","title":"Keto Konjak-Nudeln Pad Thai mit Garnelen","slug":"keto-konjak-nudeln-pad-thai-mit-garnelen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-konjak-nudeln-pad-thai-mit-garnelen-main-p1.webp","totalTime":25,"calories":310,"protein":32,"authorName":"SmarTasty","likes":1,"appHide":"niche"},{"id":"e2341fac-ae38-4162-9b63-fa7a159ae7fe","title":"Veganes Pilz-Stroganoff mit Pasta","slug":"cremige-vegane-pilz-stroganoff-pasta","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-vegane-pilz-stroganoff-pasta-main_1772384194321.png","totalTime":35,"calories":480,"protein":22,"authorName":"SmarTasty","likes":1},{"id":"df8f965a-e8ed-4c95-9e8a-e3b2f965a5f4","title":"Glutenfreier Blaubeer-Mandel-Smoothie","slug":"glutenfreier-blaubeer-mandel-smoothie","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreier-blaubeer-mandel-smoothie-main-v2.png","totalTime":5,"calories":240,"protein":7,"authorName":"SmarTasty","likes":1},{"id":"df54f8d8-3ec0-4a66-9336-1cb40750ce84","title":"Vollkorn-Spaghetti Bolognese","slug":"spaghetti-bolognese-vollkorn","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gesunde-spaghetti-bolognese-vollkorn-main.png","totalTime":45,"calories":580,"protein":42,"authorName":"SmarTasty","likes":1},{"id":"de4f15cc-ef21-4520-8283-a90571b76f0c","title":"Drachenfrucht-Kokos-Bowl","slug":"strahlend-pinke-drachenfrucht-kokos-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/strahlend-pinke-drachenfrucht-kokos-bowl-main-v2.png","totalTime":5,"calories":310,"protein":4,"authorName":"SmarTasty","likes":1,"appHide":"weak"},{"id":"ddfa5d30-c327-45d2-9919-e6000bacc794","title":"Low-Carb Blumenkohl-Fried-Rice mit Ei","slug":"low-carb-blumenkohl-fried-rice-mit-ei","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-blumenkohl-fried-rice-mit-ei-main.png","totalTime":20,"calories":360,"protein":20,"authorName":"SmarTasty","likes":1},{"id":"ddf9bb9d-e521-4d03-b4a3-e9ca451d9b54","title":"Geröstete Edamame","slug":"geroestete-feurige-edamame","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/geroestete-feurige-edamame-main-p1.webp","totalTime":20,"calories":193,"protein":11,"authorName":"SmarTasty","likes":1,"appHide":"data"},{"id":"d9420cfe-4aa7-4504-b78d-a4c4a1a7a18e","title":"Low-Carb Entensalat mit Orangen, Feldsalat und Walnüssen","slug":"low-carb-entensalat-mit-orangen-feldsalat-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-entensalat-mit-orangen-feldsalat-und-walnuessen-main.webp","totalTime":20,"calories":575,"protein":39,"authorName":"SmarTasty","likes":1},{"id":"d8f37e22-1a1a-4685-b7c5-ad7a4e82060f","title":"Vegane Rosmarin-Süßkartoffel-Wedges","slug":"mediterrane-rosmarin-suesskartoffel-wedges","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-rosmarin-skartoffel-wedges-main_1772385119161.png","totalTime":40,"calories":240,"protein":3,"authorName":"SmarTasty","likes":1},{"id":"d87d8fad-048a-41b4-8326-cc39b971c8ed","title":"Vegane Vanille-Eisriegel mit Schokohülle","slug":"vegane-vanille-eisriegel-mit-schokohuelle","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-vanille-magnum-eisriegel-main.png","totalTime":15,"calories":244,"protein":5,"authorName":"SmarTasty","likes":1},{"id":"d8025a58-fd85-44ef-aa82-b144807b36c5","title":"Lachs-Poke-Bowl","slug":"clean-eating-lachs-poke-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/clean-eating-lachs-poke-bowl-main-p1.webp","totalTime":20,"calories":480,"protein":34,"authorName":"SmarTasty","likes":1},{"id":"d7b131a8-b09f-43f7-99fe-e5cdfce9bfaf","title":"Vegane Birnen-Baked-Oats mit Walnüssen und Zimt","slug":"vegane-birnen-baked-oats-mit-walnuessen-und-zimt","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-birnen-baked-oats-mit-walnuessen-und-zimt-main.webp","totalTime":40,"calories":460,"protein":16,"authorName":"SmarTasty","likes":1},{"id":"d5905897-c407-44c8-88d2-8d1121126465","title":"No-Bake Erdnuss-Dattel-Riegel mit Schoko","slug":"no-bake-erdnuss-dattel-riegel-mit-schoko","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gesunde-no-bake-snickers-riegel-main.png","totalTime":20,"calories":280,"protein":8,"authorName":"SmarTasty","likes":1}],"total":2210,"offset":144,"limit":24,"q":null,"topic":null,"hasMore":true}