German cuisine, often stereotyped as heavy on meat and potatoes, boasts a rich tapestry of regional traditions and surprisingly diverse, health-conscious options. While sausages and bread are certainly staples, a modern wave of lighter, plant-based takes on classic dishes is gaining momentum in Germany. Whether you're a dedicated vegan or simply seeking healthier choices, this guide will help you navigate German menus and discover delicious, nutritious meals. The popularity of plant-based meals and food products has been growing steadily over the past decade, both in Germany as in the US. Despite the stereotypical view of a meat-and-potato Germany, many Germans embrace a more plant-based diet, and a lighter take on German cooking that’s lighter on the planet, too.
High-Protein, Lower-Carb Options
For those prioritizing protein intake while minimizing carbohydrates, German cuisine offers several excellent choices:
Grilled Meats: Look for items labeled 'vom Grill' (from the grill) on menus. 'Schweinesteak' (pork steak) typically contains 25-28g protein per serving with minimal processing. 'Hähnchenbrust' (chicken breast) offers the leanest option at 24g protein with 2-3g fat. 'Rindersteak' (beef steak) delivers 22-25g protein and creatine beneficial for muscle recovery during active travels. Request 'ohne Panade' (without breading) and 'ohne Soße' (without sauce) for the cleanest preparation.
Regional Fish Specialties: Northern German restaurants excel at simple fish preparations. 'Forelle gebraten' (pan-fried trout) is prepared with minimal flour dusting rather than heavy breading. 'Matjes' (soused herring) offers omega-3 fatty acids without cooking oils. 'Scholle' (plaice) is another excellent option typically pan-fried with only butter and lemon. Request your fish 'natur' or 'einfach zubereitet' (simply prepared) to avoid hidden ingredients. For fish, you will often find trout (forellen) on menus, as it is quite popular.
Protein-Forward Salads: 'Wurstsalat' combines thinly sliced bologna-style sausage with vinegar, onions, and pickles. Request 'ohne Brot' (without bread) and 'extra Gemüse' (extra vegetables). For a cleaner option, look for 'Bauernsalat mit Pute' (farmer's salad with turkey), which provides complete protein with fresh vegetables and minimal dressing. Many people enjoy the white asparagus when it is in season, but I am not a fan of it. You will find big salads with sauteed turkey, or tuna fish, or ham, sort of like chef salads, tho they never give you a dressing option. I like salads that have sauteed oyster mushrooms and rucola, with parmesan shavings.
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Sülze: This traditional protein-rich aspic is made with veal, pork, or chicken set in collagen-rich natural gelatin. Order it with 'Essig und Öl' (vinegar and oil) rather than the traditional fat-heavy remoulade. The gelatin content supports joint health - beneficial after walking tours of German cities.
Hausgemachte Frikadellen: Look specifically for 'hausgemacht' (homemade) meatballs, which typically contain higher-quality meat and fewer fillers than pre-made versions. They're traditionally made with a mix of beef and pork, fresh onions, and minimal bread binding. Request them with 'Bauernsalat' (farmer's salad) instead of 'Bratkartoffeln' (fried potatoes).
Rouladen: These thin beef rolls wrapped around mustard, pickle, and onion provide excellent protein with minimal carbs in the filling. Tell your server 'Ich möchte die Soße separat, bitte' (I'd like the sauce on the side, please) since the gravy typically contains flour as a thickener. The dish delivers approximately 25g protein per serving with just 5-6g carbs in the filling itself. While German cuisine is known for its pork dishes there are also some very traditinal and tasty beef dishes. Tom mentioned already Rouladen, thin strips of beef rolled up, usually with a pickle, some onion and/or bacon inside.
Vegetable & Micronutrient Powerhouses
While traditional German cuisine is often meat-centric, there are excellent vegetable options available, particularly seasonally. I enjoy whatever seasonal veggies are on special. My favorite being Pfifferlingen mushrooms.
Hausgemachtes Sauerkraut: Look specifically for 'hausgemacht' (homemade) versions, which contain live probiotic cultures unlike pasteurized commercial varieties. Quality sauerkraut undergoes natural lactic acid fermentation that creates beneficial strains of Lactobacillus. Beyond gut support, the fermentation process increases vitamin C bioavailability by up to 20%. Request it 'nicht zu süß' (not too sweet) as some regions add sugar. Of course, you can always ask for sauerkraut as a side dish, which is pretty low calorie.
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Rotkohl/Blaukraut: This red cabbage dish is rich in anthocyanins that support cardiovascular health. The regional names differ - 'Rotkohl' in Northern Germany and 'Blaukraut' in Southern areas. Traditional preparation includes apples that provide pectin for gut health. Request 'weniger süß' (less sweet) as the standard recipe includes added sugar. A warning about red cabbage, though. It may seem like an innocent side dish, but it's usually loaded with bacon and sugar… probably why it tastes so good…
Spargel: During white asparagus season (April-June), restaurants offer dedicated 'Spargelkarte' (asparagus menus). This vegetable contains inulin fiber that specifically supports beneficial Bifidobacteria growth in the gut. Order it 'nur mit Butter' (only with butter) or 'mit Olivenöl' (with olive oil) rather than hollandaise to avoid industrial seed oils. If you travel in the spring, many restaurants will have a special "spargel" (asparagus) menu.
Bauernsalat: This 'farmer's salad' combines fresh tomatoes, cucumbers, bell peppers, and onions with minimal processing. Unlike American salads, dressings are typically lighter vinaigrettes rather than cream-based. Request 'Dressing extra' (dressing on the side) for control over added oils. Salads are really your best friend. I had one of the most memorable salads in St. Goar, Germany. It was lettuce with beans, asp, green beans, tomatoes and a really nice dill dressing!
Waldpilze: Germany's forest mushroom tradition brings seasonal specialties to menus. 'Pfifferlinge' (chanterelles) appear in summer, while 'Steinpilze' (porcini) dominate fall menus. These provide unique beta-glucans that support immune function. Order them 'nur in Butter geschwenkt' (only tossed in butter) for the cleanest preparation.
Grüne Soße: If you were going to be in Frankfurt, I would tell you to try their specialty, Green Sauce, as this is my favorite menu item here. This is a sour cream / joghurt mix with 7 different herbs in it, like chives, parsely, kress, etc. served over boiled potatoes, and most often with a hard boiled egg or 2. If you like baked potatoes with sour cream and chives then you will enjoy this. There is Frankfurt schnitzel too, which has this sauce on it. I order this all the time when I go out, always looking for the place that has the best recipe. Jo, the Green Sauce sounds AWESOME!
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Gurkensalat mit Dill: This cucumber salad with dill provides refreshing silica, a mineral that supports skin elasticity. The traditional preparation uses a light vinaigrette rather than cream, making it an excellent palate cleanser between bites of heavier proteins. The fermented version, 'Saure Gurken' (pickled cucumbers), offers probiotic benefits.
Good Fiber Sources
Increasing fiber intake is crucial for digestive health and overall well-being. German cuisine presents several fiber-rich options:
Regional Cabbage Varieties: Beyond Sauerkraut, look for 'Wirsing' (savoy cabbage) preparations, which contain higher soluble fiber content than other varieties. 'Weißkohl' (white cabbage) appears in 'Kohlrouladen' (cabbage rolls) - request these 'ohne Reis' (without rice) or 'mit weniger Reis' (with less rice) to emphasize the cabbage wrapper over the filling.
Linsensuppe: German lentil soup, particularly in Swabian cuisine, combines lentils with vegetables for complete amino acids and 12-15g fiber per serving. Ask for it 'ohne Spätzle' (without spätzle noodles) and 'ohne Brot' (without bread) for a lower-carb, fiber-focused meal. The traditional 'Bauchspeck' (belly bacon) addition can be requested 'extra' (on the side) for control.
Gemüsesuppe: Traditional vegetable soup varies by region and season. For maximum fiber, look for 'mit Hülsenfrüchten' (with legumes) versions that incorporate beans or lentils alongside the standard vegetable mixture. Request it 'ohne Sahne' (without cream) for a cleaner preparation.
Frische Bohnen: Fresh green beans appear on seasonal menus and deliver both soluble and insoluble fiber. Unlike canned versions, these maintain their fiber content and satisfying texture. Traditional preparation includes bacon ('Speck') - request 'ohne Speck' (without bacon) for a cleaner version or 'Speck extra' (bacon on the side) for control.
Kohlrabi: This underappreciated cruciferous vegetable appears on German menus year-round. Its fiber content (about 4g per cup) creates exceptional satiety for minimal calories. Look for 'Kohlrabi natur' (plain kohlrabi) or 'Kohlrabigemüse' (kohlrabi vegetables) for simpler preparations without cream sauce. Kohlrabi, also known as German turnip or turnip cabbage, is a favorite in German cuisine.
Hidden Sugar Watchlist
Be mindful of hidden sugars in seemingly innocuous dishes:
Obstbeilagen: Fruit compotes served alongside meat dishes appear innocent but contain 10-15g added sugar per serving. The 'Apfelmus' (applesauce) commonly served with potato pancakes contains approximately 8g sugar per quarter-cup portion. Request 'ohne Zucker' (without sugar) or simply skip these accompaniments.
Sauerbraten Marinade: This traditional pot roast marinates in a mixture that includes 'Lebkuchen' (gingerbread) or sugar to tenderize the meat. The resulting gravy contains approximately 6-10g sugar per serving. Ask for 'weniger Soße' (less sauce) or 'Soße extra' (sauce on the side) to control your intake. We also love Sauerbraten which is beef marinated in wine and vinegar for several days before cooking.
Traditionelle Rotkohl: Standard preparation includes approximately 1 tablespoon sugar per serving plus apple juice. The caramelization during cooking concentrates these sugars further. Request 'weniger süß' (less sweet) or 'hausgemacht ohne Zucker' (homemade without sugar).
Senf Varietäten: German mustards vary dramatically in sugar content. 'Süßer Senf' (sweet Bavarian mustard) contains up to 8g sugar per tablespoon, while 'Mittelscharfer Senf' (medium-hot mustard) typically contains 0-1g. 'Scharfer Senf' (hot mustard) contains the least sugar and provides metabolism-boosting compounds.
Grünkohl Zubereitung: Traditional kale preparation includes 'Pinkel' (smoked sausage) and sugar to balance the bitterness. Each serving contains approximately 3-5g added sugar. Request this 'ohne Zucker' (without sugar) - modern preparations often omit sugar entirely.
Fertiggerichte Soßen: Commercial sauce mixes used in some restaurants contain maltodextrin and other hidden sugars. Ask if sauces are 'hausgemacht' (homemade) or 'aus Fertigmischung' (from a mix). The homemade versions typically contain significantly less sugar and fewer additives.
Unhealthy Fats & Processed Foods
Be aware of these potential pitfalls:
Industriell Panierte Schnitzel: Commercial schnitzels are typically breaded with refined flour and fried in repeatedly used seed oils that contain oxidized compounds. The breading absorbs approximately 1-2 tablespoons of oil per portion. Request 'Naturschnitzel' (unbreaded cutlet) 'vom Grill' (from the grill) instead. It really depends of the kind of Schnitzel: Wiener Schnitzel is always breaded, Jägerschnitzel never. Pork Schnitzel is made from a much less fatty cut of meat than the ubiquitous beef in this country. I love a small piece of schnitzel, so the comment about the lean cut is great. I've also seen breaded and not breaded schnitzels at German restaurants here in the states. Kelly, "breaded" is "paniert" in German.
Wurst Qualitätsunterschiede: German sausage quality varies dramatically. Mass-produced 'Billigwurst' contains approximately 40% fat, often from low-quality sources, plus fillers like wheat flour and preservatives. Look for 'Metzgerei Wurst' (butcher's sausage) or 'hausgemacht' (homemade) varieties that typically contain 25-30% fat from better sources and fewer additives.
Frittierte Beilagen: Side dishes like 'Pommes Frites' (French fries) and 'Kroketten' (croquettes) are typically fried in vegetable oils reused throughout the day. These contain acrylamide and other inflammatory compounds from high-heat processing of starches. Request 'gedämpftes Gemüse' (steamed vegetables) or 'Gurkensalat' (cucumber salad) instead. To add to Lee's comments, I found that a lot of the restaurants that I recently patronized in Germany served Pommes Frites instead of rice or potatoes. When ordering a nice Schnitzel or whatever, I was really looking forward to some roasted potatoes or perhaps rice, and was extremely annoyed to get French Fries. I suspect the restaurants have adopted this practice as Fries are quicker and cheaper to produce. Using pre-cut frozen fries, they can prepare each order on demand in a few minutes (with few worries about "leftovers" or wastage). Seeing how french fries came from Belgium, it surely is not odd to see them here. In fact, some places do cut their own. People just like eating them, I know I do.
Käsespätzle Fettgehalt: This comfort food combines handmade pasta with layers of cheese, containing approximately 25-30g fat per serving, mostly from dairy sources. While not the worst fat source, the quantity and combination with refined carbs makes this a challenging choice. Look for 'Gemüsepfanne' (vegetable pan) with a small portion of protein instead.
Industrielle Bratkartoffeln: Commercial fried potatoes are often pre-processed and contain added fats beyond those used in cooking. The typical restaurant portion contains approximately 300-400 calories just from oil. Request 'Salzkartoffeln' (boiled potatoes) as a better alternative if you must have potatoes.
Convenience Backwaren: Industrial bakery products, increasingly common even in traditional settings, typically contain palm fat, preservatives, and dough conditioners. Look for 'handwerklich hergestellt' (artisanally made) bread products that contain only flour, water, salt, and leavening.
Smart Customization & Ordering Strategies
German restaurants are generally accommodating to reasonable requests, particularly in more contemporary establishments.
Sauce Control Technique: Learn the specific phrase 'Soße bitte extra servieren' (Please serve sauce separately). This is more polite and specific than just requesting sauce on the side and typically results in better service. Germans appreciate directness combined with courtesy. You can then add just a small amount for flavor without drowning your protein in flour-thickened gravy.
Preparation Method Swap: 'Können Sie das anstatt gebraten lieber gegrillt zubereiten?' (Could you prepare this grilled instead of fried?) works particularly well for proteins. This simple switch eliminates both the refined flour in breading and the inflammatory oils used in frying. Most kitchens have a grill even if not obvious from the menu.
Starch Reduction Strategy: 'Doppeltes Gemüse statt Kartoffeln, bitte' (Double vegetables instead of potatoes, please) is readily accommodated in most restaurants. This specific phrasing sets clear expectations and is easier for kitchens to implement than vague requests for healthier options. It typically adds about 3-4€ to the bill but dramatically improves the nutritional profile.
Brotkorb Prevention: Unlike other European countries, bread isn't automatically served in Germany, but if you're dining with others who may request it, proactively tell your server 'Für mich bitte kein Brot' (No bread for me, please). This prevents the awkward situation of having a bread basket placed directly in front of you.
Half-Portion Navigation: Many German restaurants now offer 'kleine Portion' (small portion) or 'halbe Portion' (half portion) options, particularly for seniors and children, but available to anyone who asks. This allows you to enjoy traditional dishes in more appropriate quantities, typically at 60-70% of the full price.
Imbiss Hacking: At casual 'Imbiss' stands (quick-service food), request 'Bratwurst ohne Brötchen' (sausage without roll) and add 'mit Sauerkraut' (with sauerkraut) for a lower-carb option. Most stands have sauerkraut even when not listed as a standard topping.
Traditional Dishes: Healthier Alternatives and Modifications
Here are some popular German dishes and how to make them healthier:
| Traditional Dish | Healthier Alternative or Modification |
|---|---|
| Paniertes Schnitzel mit Bratkartoffeln | Request 'Naturschnitzel vom Grill mit gedämpftem Gemüse'. This eliminates both the refined flour breading and the double-fried potatoes. |
| Schweinshaxe mit Knödel | Ask for 'Schweinshaxe mit extra Sauerkraut, ohne Knödel'. The crispy skin provides satisfaction while the fermented cabbage aids digestion of the rich meat. |
| Käsespätzle | Order 'Schweinefilet mit Waldpilzen und Gemüse'. This provides similar comfort food satisfaction with better macros. |
| Currywurst mit Pommes | Choose 'Bratwurst natur mit Gurkensalat'. You'll still get the authentic sausage experience without the sugar-laden curry sauce and fried potatoes. |
| Sauerbraten mit Kartoffelklößen | Request 'Sauerbraten mit Soße extra und gedünstetem Gemüse statt Klöße'. The meat itself is nutritious. |
| Panierter Fisch mit Kartoffelsalat | Ask for 'Fisch gegrillt oder in Folie gegart mit Blattsalat'. This preserves the delicate flavor while eliminating breading and mayo-heavy potato salad. |
Healthy Breakfast & Quick Snacks
Breakfast: Bauernfrühstück ohne Kartoffeln - This 'farmer's breakfast' traditionally includes eggs, onions, and various meats, though typically with potatoes. Request it 'ohne Kartoffeln, mit extra Ei' (without potatoes, with extra egg) for a protein-focused start. Many restaurants can make this simple adjustment even when not explicitly offered.
Breakfast: Proteinreicher Quark - German quark is a cultured dairy product with exceptional protein content (approximately 12g per 100g serving). Look for 'Magerquark' (low-fat quark) with added berries or nuts for a nutritious and satisfying breakfast.
Navigating Dietary Restrictions
Vegetarian Options: Every restaurant has these, as being vegetarian is very popular in Germany. Look for the vegetarian options, as these can be a good choice.
Pork Avoidance: I don't eat pork at all but will be spending a total of eight days in Germany while in Europe this Sept. Any advice on what I can have other than pig meat? Depending on what part of the country you are in… I don't mind pork, but don't like to eat it too often. In the north, you can often find herring or eel dishes, whereas trout and carp are more common in the south. Turkey and chicken are everywhere, either sauteed on salads, medallions with sauce, in ristotto or in cream sauces over noodles or späztle. Beef steak will be found on menus or something called Tafelspitz, which is a piece of boiled beef.
Additional Tips
Explore Turkish Cuisine: Look for the little Turkish places. Although the well-known kebab isn't exactly health food, they'll usually have something very vegetable-heavy on the menu, like falafel and various salads.
Enjoy Seasonal Specialties: Ms. I enjoy whatever seasonal veggies are on special.
Consider Meal Costs: The price of meals in Germany are about the lowest I have found anywhere I have traveled in Europe and they are almost consistently good. I can count on one hand the bad meals I have had here the past 20 years. We seldom pay more than 8-12 euro for a meal, with 10 being average.