{"meta":{"title":"Sättigend unter 450 kcal","h1":"Sättigende Rezepte mit wenig Kalorien – alle unter 450 kcal","description":"Gerichte mit einem Sättigungs-Wert von 8 bis 10 und höchstens 450 kcal pro Portion: Suppen, Eintöpfe, Salate, Currys und Frühstück mit viel Gemüse.","tags":[],"count":473,"listHeading":"Alle sättigenden Rezepte unter 450 kcal","intro":null,"answer":"Wie satt ein Gericht macht, hängt nicht nur an den Kalorien. Unser Sättigungs-Wert gibt Punkte für viel Eiweiß und Ballaststoffe pro 100 kcal und für viel Volumen durch Gemüse, Salat oder Suppe. Hier stehen nur Rezepte mit 8 bis 10 von 10 Punkten und höchstens 450 kcal pro Portion – für jedes Rezept nach derselben Regel gerechnet.","topics":[{"q":"suppe","chip":"Suppen","heading":"Suppen","text":"Viel Menge im Teller, gut vorzukochen und einzufrieren.","count":40,"recipes":[{"slug":"mediterrane-linsensuppe-mit-kurkuma-und-zitrone","title":"Vegane mediterrane Linsensuppe mit Kurkuma und Zitrone","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-linsensuppe-mit-kurkuma-und-zitrone-main-sun1.webp","prepTime":10,"cookTime":25,"calories":380},{"slug":"tuerkische-rote-linsensuppe-mercimek","title":"Türkische Linsensuppe (Mercimek)","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/tuerkische-rote-linsensuppe-mercimek-main-sun1.webp","prepTime":10,"cookTime":25,"calories":250},{"slug":"knochenbruehe-gemuesesuppe-mit-kurkuma","title":"Low-Carb Knochenbrühe-Gemüsesuppe mit 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Ingwer","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-eierflockensuppe-mit-huehnerknochenbruehe-und-ingwer-main.webp","prepTime":10,"cookTime":12}],"tile":{"slug":"high-protein-linsensuppe","title":"High-Protein Linsensuppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-linsensuppe-main.png"}},{"q":"salat","chip":"Salate","heading":"Salate","text":"Mit Linsen, Bohnen, Ei, Fisch oder Hähnchen.","count":39,"recipes":[{"slug":"schneller-thunfisch-salat-mit-weissen-bohnen","title":"Schneller Thunfisch-Salat mit weißen Bohnen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schneller-thunfisch-salat-mit-weissen-bohnen-main-sun1.webp","prepTime":10,"cookTime":0,"calories":380},{"slug":"low-carb-heilbutt-auf-fenchel-salat","title":"Low-Carb Heilbutt auf 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Hähnchen-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-griechischer-haehnchen-salat-main.png","prepTime":15,"cookTime":12,"calories":420},{"slug":"veganer-edamame-blumenkohl-salat","title":"Veganer Edamame-Blumenkohl-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-edamame-blumenkohl-salat-main-p1.webp","prepTime":10,"cookTime":20}],"tile":{"slug":"high-protein-puten-salat","title":"High-Protein Puten-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-salat-main-sun1.webp"}},{"q":"frühstück","chip":"Frühstück","heading":"Frühstück","text":"Mit Haferflocken, Skyr, Quark oder Ei.","count":49,"recipes":[{"slug":"low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren","title":"Low-Carb Quark-Schmarrn mit Zimt und warmen Brombeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-quark-schmarrn-mit-zimt-und-warmen-brombeeren-main.webp","prepTime":10,"cookTime":15},{"slug":"low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren","title":"Low-Carb Zimt-Overnight-Müsli mit Quark, Leinsamen und Heidelbeeren","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren-main.webp","prepTime":10,"cookTime":0},{"slug":"high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen","title":"High Protein Skyr-Bowl mit Heidelbeeren, Birne und Walnüssen","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen-main.webp","prepTime":10,"cookTime":0},{"slug":"quark-mit-honig-und-walnuessen","title":"High-Protein Quark mit Honig und 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(Mercimek)","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/tuerkische-rote-linsensuppe-mercimek-main-sun1.webp","prepTime":10,"cookTime":25,"calories":250},{"slug":"glutenfreier-linsen-bolognese-mit-zucchini-nudeln","title":"Glutenfreier Linsen-Bolognese mit Zucchini-Nudeln","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreier-linsen-bolognese-mit-zucchini-nudeln-main-sun1.webp","prepTime":15,"cookTime":30,"calories":310},{"slug":"high-protein-erdnussbutter-porridge","title":"High-Protein Erdnussbutter-Porridge","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-erdnussbutter-porridge-main-sun1.webp","prepTime":5,"cookTime":8},{"slug":"vegane-one-pot-gnocchi-mit-cannellini-bohnen-und-gruenkohl","title":"Vegane One-Pot-Gnocchi mit Cannellini-Bohnen und Grünkohl","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-one-pot-gnocchi-mit-cannellini-bohnen-und-gruenkohl-main.webp","prepTime":10,"cookTime":15},{"slug":"vegane-tempeh-paprika-fajitas","title":"Vegane Tempeh-Paprika-Fajitas","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-tempeh-paprika-fajitas-main-sun1.webp","prepTime":15,"cookTime":15}],"tile":{"slug":"veganer-edamame-blumenkohl-salat","title":"Veganer Edamame-Blumenkohl-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-edamame-blumenkohl-salat-main-p1.webp"}}],"faqs":[{"q":"Was ist der Sättigungs-Wert?","a":"Eine Zahl von 1 bis 10, die wir für jedes Rezept nach derselben Regel rechnen. Punkte gibt es für Eiweiß und Ballaststoffe pro 100 kcal und für eine geringe Energiedichte, Abzüge für Getränke, sehr kleine Portionen und viel Fett zusammen mit viel Zucker."},{"q":"Wie werde ich mit wenig Kalorien satt?","a":"Mit viel Menge bei wenig Energiedichte: Gemüse, Salat und Suppen bringen viel auf den Teller. Dazu Hülsenfrüchte, Fisch, Eier oder Quark und Vollkorn statt Weißmehl. In der Studie von Holt (1995) lagen gekochte Kartoffeln bei gleichen Kalorien vorn."},{"q":"Warum höchstens 450 kcal?","a":"So bleibt Platz für die anderen Mahlzeiten des Tages. Iss trotzdem genug: Unter 1.200 kcal am Tag bei Frauen und 1.500 kcal bei Männern solltest du ohne ärztliche Begleitung nicht gehen."},{"q":"Warum fehlen Smoothies und Säfte?","a":"Getränke bekommen beim Sättigungs-Wert Abzüge und erreichen höchstens 6 Punkte. In diese Liste kommen nur Rezepte ab 8 Punkten."}],"related":[{"slug":"rezepte-intervallfasten","title":"Rezepte fürs Intervallfasten"},{"slug":"leicht-ins-neue-jahr","title":"Leicht ins neue Jahr"},{"slug":"gesunde-suppen","title":"Gesunde Suppen"},{"slug":"eintopf-rezepte","title":"Eintopf-Rezepte"},{"slug":"veganuary-rezepte","title":"Veganuary-Rezepte"},{"slug":"essen-nach-dem-training","title":"Essen nach dem Training"}],"ratgeber":[{"path":"/ernaehrungswissen/gesuender-essen","label":"Gesünder essen: einfach anfangen"},{"path":"/ernaehrungswissen/score-saettigung","label":"Sättigung: So rechnen wir"}]},"recipes":[{"id":"dc8df9cd-d3b2-4bfc-97a3-f026c8112d2e","title":"Vegane mediterrane Linsensuppe mit Kurkuma und 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