The Cape Town Banting menu

Capetonians who follow the low-carb high-fat (LCHF) Banting diet, which was pioneered by Tim Noakes, aren’t always certain where to find the best Banting meals away from home. Isabelle Coetzee compiles a Banting menu for those who are looking for a bite to eat in the mother city.




Table Thirteen – Ebenezer Road, Green Point

A rustic Banting favourite on the Atlantic Seaboard that offers breakfast options for those interested in low-carb alternatives. MENU (weekdays from 07:00 – 16:00) 


Almond Toast | R55

2 slices of almond bread with toasted almonds, crème fraiche and strawberry compote

The Bant | R72

2 poached eggs, slow cooked cherry tomato, grilled mushroom, crispy bacon & avo

MYO (make-your-own) Omelette | R48

Open 3 egg white omelette with a slice of almond & flaxseed carb free bread. Choose two of the following ingredients: spinach, tomato, onion, or mushroom


Rcaffé – Long Street, CBD

This relaxing café is perfect for slowing down that early morning rush with a wholesome breakfast and a warm cup of coffee – sugar free. MENU (note: prices are outdated) (weekdays from 06:00 – 17:00)  


Scrambled Egg Deluxe | R115 (salmon) or R92 (bacon)

Moist scrambled eggs on our carb free, gluten free, seeded bread spread with sun-dried tomato pesto, topped with smoked salmon/crispy bacon, avocado and fresh rocket.

Banting Benedict | R99

Poached eggs topped with rich hollandaise sauce, crispy bacon, creamy goats milk cheese, cherry tomatoes roasted in rosemary and olive oil and sprinkled with pumpkin seeds, served on a bed of fresh rocket

Herb Omelette Dream | R115

Fresh herb omelette filled with smoked salmon, Danish feta, avocado and rocket, served with our carb free, gluten free, seeded bread

Power Parma Salad | R115

With soft boiled eggs, rashers of Parma ham, fresh avocado, sun-dried tomato in olive oil garlic and basil marinade, walnuts and parmesan shavings served on a bed of fresh mixed greens

Mozzarella Italiana | R105

Oven baked cherry tomatoes in olive oil, rosemary and crispy bacon, topped with melted fior de latte cheese and fresh basil


Snacks and Dessert


Gelato Mania – Main Road, Green Point 

This unforgettable ice-cream shop offers diabetic ice-cream made with stevia – and it happens to be Banting friendly! MENU (weekdays from 09:00 – 22:00)


Chocolate Ice-cream | R32.90 per scoop (R58.90 for two, R79.90 for three)

Hazelnut Ice-cream | R32.90 per scoop (R58.90 for two, R79.90 for three)


Nü Health – Main Road, Sea Point 

With so much interest in healthy alternatives, this seaside health café offers alternatives for most lifestyles, including a warm, sugar-free drink for cold, winter mornings.  MENU (weekdays from 07:00 – 19:00)


Sugar Free Honest Hot Chocolate | R32




Table Thirteen – Ebenezer Road, Green Point 

Alongside their breakfast options, they also have Banting lunches to fuel your afternoon.  MENU (weekdays from 07:00 – 16:00)


Amatriciana Pasta | R72

Baby marrow ribbons with slow cooked Rosa tomatoes with bacon, onion and a hint of chilli

Alfredo Pasta | R72

Baby marrow ribbons served with ham and mushroom in a creamy parmesan sauce

Chicken parmesan | R80

Baby marrow ribbons served with chicken breast fillet with broccoli and mushroom in a creamy parmesan sauce

Pesto | R75

Baby marrow ribbons served with light veggie pasta with homemade basil pesto, pine nut and spinach


Rcaffé – Long Street, CBD 

This central hot-spot also caters for an afternoon lunch break with three mouth-watering Banting options. MENU (note: prices are outdated) (weekdays from 06:00 – 17:00) 


Sirloin Supreme | R160

Sirloin medallions in rosemary and garlic, served with rocket salad, roasted crispy butternut, feta and pumpkin seeds

Tender Mediterranean Lamb | R170

Tender oven roasted winter lamb in rosemary and garlic, served on grilled eggplant, butternut, red onion, garlic cloves, cherry tomatoes, fresh coriander and double cream tzatziki

Mamas Chicken Thighs | R140

Chicken thighs stuffed with goat’s milk cheese and oven roasted in olive oil, rosemary, garlic and chili. Served with roasted veg, feta, parmesan and fresh herbs bake, sprinkled with almond flakes and fresh basil


Nuri Sushi Factory – Parliament Street, CBD 

Down the road from Parliament, this friendly sushi spot offers generous servings of quality, carb-free sushi. MENU (weekdays from 12:00 – 22:00)


Rice Free Sushi Platter | R238

20PCS chef’s choice, 20PCS combination of salmon & tuna shimi rolls

Sashimi Rolls Rice Free | R75 (5PCS) and R145 (10PCS)

New Style Sashimi (salmon) 4PCS | R62

Salmon Truffle Roses 6PCS | R65


Knead Bakery – Kloof Street, Gardens 

This popular franchise offers low-carb alternatives to regular bread for an additional R15. MENU (07:00 – 22:00)


Classic Toasties, served with a salad on the side

  • Bacon, Egg, and Cheese with homemade mayo | R65 (low-carb: R80)
  • Gammon, Cheese and Tomato | R64 (low-carb: R79)
  • Chicken Red Pepper Pesto Mayo | R55 (low-carb: R70)
  • Classic Chicken Mayo with cucumber pickle and sweet red onion | R55 (low-carb: R70)
  • Classic Three Cheese with mozzarella Gouda and cheddar | R46 (low-carb: R61)

Open Sandwiches, served without sides

  • Smoked Salmon, Cucumber, and Cream Cheese | R115 (low-carb: R130)
  • Chicken, Bacon, Avo, and Blue Cheese | R95 (low-carb: R110)
  • Chicken Red Pepper Pesto Mayo | R75 (low-carb: R90)
  • Roast Veg | R70 (low-carb: R85)




Inside and You’re Out – Bree Street, CBD 

The burger joint that cares about what goes into your meat – as well as what surrounds it. They offer bunless burgers on a healthy bed of salad, home grown sprouts, rocket, and crunchy lettuce. This can be served with a side of either a seasonal salad, or kale chips (add R15). MENU (weekdays from 12:00 – 22:00)


The Quick Dip | R86

Smoked cheddar beef patty, topped with crispy sweet onions & the IYO house dip on the side.

Whiskey Braai-BQ | R99

Smoked cheddar beef patty, topped with organic bacon, avocado, wild rocket and our famous whiskey Braai-BQ sauce.

Umami BBQ | R99

Boerenkaas cheddar beef patty, topped with pickled cabbage, toasted sesame seeds & peanuts, coriander, hoisin BBQ sauce, miso mayo & a yuzu dressing.

B-B.L.T. (Better B.L.T.) | R103

Boerenkaas cheddar beef patty, topped with a crumbed firm tomato, bacon & onion jam, butter lettuce and a garlic mayo.

Brie Street | R99

Brie cheese ostrich patty, topped with pickled red onion, wild rocket and a red wine & cranberry reduction.

Pickle Pulled Piggy | R98

Smoked Cheddar pulled pork patty, topped with pickled red onion & cucumber ribbons, served on a ciabatta roll.

Cluck Cluck | R94

Smoked cheddar southern style chicken patty, topped with sweet chilli pineapple salsa, coriander and shredded lettuce.

Health Nut (Vegan) | R93

Curried lentil, aubergine, flax seed & sweet potato patty filled with cashew nuts & topped with pickled butternut, hummus, baby rocket, avocado, sprouts & our vegan-cashew mayo


Slug & Lettuce – Long Street, CBD 

This trendy chain-restaurant offers Banting burgers, served with the option of a side salad and the bun can be replaced with a grilled “Open Brown” Mushroom (add R16). MENU (note: prices are outdated) (weekdays from 10:00 – 02:00) 


Sternberger | R105

Bacon, cheddar, sautéed onions, roast garlic aioli

Homer | R105

Cheddar cheese, camembert, feta, sautéed onions

Trebbiano | R105

Balsamic caramelized onion, feta, pepperdews

Veracruz | R110

Chipotle, roast peppers, homemade guacamole, bacon

St. Charles | R115

Mushrooms, cheddar cheese, jalapeño

Murabba | R115

Preserved fig, camembert, bacon

Acadian | R110

Cajun chicken, bacon, homemade guacamole, feta, sriracha chilli

Leonardo | R105

Grilled chicken, halloumi, homemade guacamole, roast garlic aioli


Da Vincis – Kloof Street, Gardens 

This fun pizzeria offers handcrafted burgers in a bowl of salad, instead of on a bun with no additional costs. The salad includes rocket, avocado, sprouts and toasted seed mix. MENU (weekdays from 11:30 – 23:00)


Have a look at their wide selection of burgers by clicking on “menu” above. Prices range between R75 –R90 for single burgers and R100 – R115 for double burgers.




Da Vincis – Kloof Street, Gardens 

Although they offer Banting Burgers, their speciality is pizza and they make sure their Banting customers are taken care of. MENU (weekdays from 11:30 – 23:00)


Banting pizza base | R20 extra

Order any pizza on their menu (link above) with a Banting base. Alternatively, order a pizza-salad combo (half a pizza with a salad on the side).


Col’Cacchios – Hans Strijdom Avenue, CBD 

They offer standard size (21cm) Banting pizzas made of cauliflower, psyllium husks, flax seeds, egg, seasoning, and dusted with coconut flour. To bulk it up, pizzas served with a generous side salad of lettuce, carrots, cucumber, egg, Italian parmesan, radish and a Banting-friendly ranch-style dressing. MENU (weekdays from 11:30 – 23:00)


Morituri | R140

Seasoned chicken, bacon, avocado, feta, roasted red pepper

Nacho Libre | R140

Jerk spiced chicken, home-made guacamole, tomato chilli salsa, coriander, sour cream

Foresta | R130

Salami, black mushrooms, garlic, green pepper, and feta

Regina | R95

Ham and mushroom




Col’Cacchios – Hans Strijdom Avenue, CBD 

This Italian favourite also boasts Banting tapas to get the evening started.  MENU (weekdays from 11:30 – 23:00)


Melanzane | R80

Brinjal, Italian parmesan, Pomodoro sauce, fior di latte mozzarella

Beef Carpaccio | R85

Beef carpaccio, black pepper, rocket, Italian parmesan, home-made dressing

Piatto di Salumi | R115

Platter of salami, olives, salame picante, chorizo, prosciutto crudo


Den Anker – V&A Waterfront, Cape Town 

Spend an evening relaxing by the harbour with freshly cooked seafood and not a single carb MENU (weekdays from 11:00 – 22:00)


Sesame Tuna | R95

Seared with wasabi mayo and soy sauce




Den Anker – V&A Waterfront, Cape Town 

This harbour-side treat also offers two main meals for those who prefer a carb-free meal MENU (weekdays from 11:00 – 22:00)


Wagyu Steak Tartare | R165

Freshly ground Kobe beef seasoned with mustard, mayo, salt and pepper, and served with a side salad

Norwegian Salmon | R190

Lightly seared and served on a bed of courgette noodles with roasted pine nuts, olive oil and lemon juice


Balducci – V&A Waterfront, Cape Town 

With breath-taking views of Table Mountain and the smell of the ocean, Balducci also boasts dinner options for Banters.  MENU (weekdays from 11:00 – 23:00)


Melanzane Alla Parmigiano | R130

Bakes eggplant with tomato, smoked Kwaito (Gouda) cheese and Parmigiano (not served with starch or vegetables)

Banting Beef Lasagne | R115

Beef lasagne, grilled aubergine and parmesan cream sauce, baked al forno with ricotta and imported parmigiana.


Col’Cacchios – Hans Strijdom Avenue, CBD 

To add to their pizza and tapas options, this agreeable chain also offers main meals that dodge the carbs.  MENU (weekdays from 11:30 – 23:00)


Banting Beef Lasagne | R95

Brinjal, bolognaise, ricotta, Italian parmesan

Zucchetti Pesto | R90

“Pasta” with basil pesto, Italian parmesan, toasted pumpkin seeds

Zucchetti Verde Rosso | R95

“Pasta” with chicken parmigiana

Zucchetti picante | R95

“Pasta” with promodoro, chorizo, peppadew piquanté peppers, mascarpone, chilli flakes


Find these restaurants on the following map: