In our previous blog, “Why Austria Is One of the World’s Healthiest Countries: Food, Lifestyle & Wellness,” we explored what makes Austria stand out when it comes to health and longevity. Austria ranked 13th in the Bloomberg Healthiest Country Index, and we looked at how an active lifestyle, access to healthcare, time spent outdoors, and a diet built around a variety of whole foods all contribute to the country’s impressive health profile.

Healthy Living in Austria: What We Can Learn From the 13th Healthiest Nation

While Austrian cuisine is often associated with hearty dishes such as schnitzel, dumplings, sausages, and rich pastries, there is another side to Austrian food that deserves attention. Traditional Austrian cooking also incorporates vegetables, potatoes, grains, legumes, dairy, fruit, herbs, and other wholesome ingredients. With a few simple changes to portion sizes and preparation methods, many Austrian-inspired dishes can become nutritious additions to a healthy lifestyle.

The following five recipes take inspiration from traditional Austrian ingredients and flavors while emphasizing vegetables, lean proteins, whole grains, and less processed ingredients. They are comforting, flavorful, and perfect for bringing a little taste of Austria into your own kitchen.

1. Lightened Austrian Chicken Schnitzel

Schnitzel is one of Austria’s most recognizable dishes. Traditionally, Wiener schnitzel is made with veal, coated in breadcrumbs, and fried. This lighter version uses chicken and is baked or air-fried instead of deep-fried.

Ingredients

• 2 boneless, skinless chicken breasts
• ½ cup whole-wheat breadcrumbs
• ¼ cup almond flour
• 1 egg
• 1 tablespoon milk
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• 1 tablespoon olive oil
• Lemon wedges for serving
• Fresh parsley for garnish

Directions

1. Place each chicken breast between two pieces of parchment paper and gently pound until about ¼-inch thick.
2. Set up three shallow bowls. Place almond flour in the first, whisked egg and milk in the second, and breadcrumbs mixed with garlic powder, paprika, salt, and pepper in the third.
3. Coat each chicken breast in almond flour, dip into the egg mixture, and then coat with the breadcrumb mixture.
4. Place on a lightly greased baking sheet and drizzle or lightly brush with olive oil.
5. Bake at 425°F for approximately 18–22 minutes, turning once, until golden and the chicken reaches 165°F internally.
6. Serve with fresh lemon and parsley.

Healthy Serving Idea

Pair your schnitzel with a large cucumber salad, roasted vegetables, or steamed green beans instead of traditional fried potatoes.

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2. Austrian-Style Cucumber Salad

This refreshing cucumber salad is inspired by the creamy cucumber salads commonly enjoyed in Austria. Using Greek yogurt instead of heavy cream makes the dressing lighter while adding protein.

Ingredients

• 2 large cucumbers, thinly sliced
• ½ cup plain Greek yogurt
• 1 tablespoon apple cider vinegar or white vinegar
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh parsley, chopped
• ½ teaspoon Dijon mustard
• ¼ teaspoon garlic powder
• Salt and black pepper to taste
• 1 teaspoon olive oil

Directions

1. Slice the cucumbers very thinly.
2. Place them in a bowl and sprinkle lightly with salt. Allow them to sit for about 10 minutes, then gently drain excess liquid.
3. In another bowl, whisk together the Greek yogurt, vinegar, lemon juice, dill, parsley, mustard, garlic powder, olive oil, and pepper.
4. Add the cucumbers and gently toss until coated.
5. Refrigerate for at least 20 minutes before serving.

Why You’ll Love It

Cucumbers provide hydration and vitamin K, while Greek yogurt contributes protein and calcium. Fresh herbs add plenty of flavor without requiring a heavy dressing.

This makes a great side dish for chicken schnitzel, grilled fish, or roasted potatoes.

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3. Austrian Potato and Vegetable Soup

Potatoes are an important part of traditional Austrian cooking. Rather than preparing them with heavy sauces or frying them, this recipe turns them into a comforting vegetable soup.

Ingredients

• 3 medium potatoes, peeled and diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable or chicken broth
• 1 cup chopped cabbage
• 1 teaspoon dried marjoram
• ½ teaspoon thyme
• ½ teaspoon paprika
• 1 tablespoon olive oil
• Salt and black pepper to taste
• 2 tablespoons fresh parsley, chopped

Directions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook for approximately 5 minutes.
3. Add garlic and cook for another minute.
4. Add potatoes, cabbage, broth, marjoram, thyme, and paprika.
5. Bring to a boil, then reduce heat and simmer for about 20–25 minutes, or until the potatoes and vegetables are tender.
6. Season with salt and pepper.
7. Garnish with fresh parsley before serving.

Make It More Filling

For additional protein, add cooked white beans, shredded chicken, or turkey. This transforms the soup into a complete meal.

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4. Austrian Apple and Walnut Oatmeal

Austria is famous for apple desserts, including apple strudel. This breakfast takes inspiration from those flavors while turning them into a nourishing bowl of oatmeal.

Ingredients

• ½ cup old-fashioned rolled oats
• 1 cup unsweetened milk of choice
• 1 small apple, diced
• 1 tablespoon chopped walnuts
• ½ teaspoon cinnamon
• ¼ teaspoon vanilla extract
• Pinch of salt
• 1 teaspoon chia seeds
• Monk fruit or stevia, optional

Directions

1. Add oats, milk, diced apple, cinnamon, vanilla, and salt to a small saucepan.
2. Bring to a gentle simmer.
3. Cook for 5–7 minutes, stirring occasionally, until creamy.
4. Stir in the chia seeds.
5. Transfer to a bowl and top with walnuts.
6. Add a small amount of monk fruit or stevia if additional sweetness is desired.

Nutrition Boost

The combination of oats, apples, walnuts, and chia seeds provides fiber, healthy fats, and plant-based nutrients. The cinnamon adds the warm flavor associated with Austrian apple desserts without needing a large amount of added sugar.

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5. Austrian-Style Lentil and Root Vegetable Stew

Legumes are an excellent way to add plant-based protein and fiber to meals. This hearty lentil stew uses traditional European vegetables and herbs to create a filling dish perfect for cooler weather.

Ingredients

• 1 cup dried brown or green lentils, rinsed
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 small onion, chopped
• 2 medium potatoes, diced
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 cup diced tomatoes
• 1 teaspoon dried marjoram
• ½ teaspoon thyme
• 1 bay leaf
• ½ teaspoon paprika
• 1 tablespoon olive oil
• Salt and black pepper to taste
• 2 tablespoons fresh parsley
• 1 tablespoon apple cider vinegar

Directions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Cook for about 5 minutes.
3. Add garlic and paprika and cook for 30 seconds.
4. Add lentils, potatoes, tomatoes, broth, marjoram, thyme, and bay leaf.
5. Bring to a boil, then reduce heat and cover.
6. Simmer for approximately 30–35 minutes, or until the lentils and vegetables are tender.
7. Remove the bay leaf.
8. Stir in the apple cider vinegar and season with salt and pepper.
9. Garnish with fresh parsley.

Why This Is a Healthy Choice

Lentils are packed with plant-based protein, fiber, folate, iron, and other nutrients. Combined with vegetables and potatoes, this stew provides a satisfying meal without relying on large amounts of meat.

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Bringing the Austrian Lifestyle to Your Kitchen

One of the biggest takeaways from looking at Austria’s health profile is that healthy eating doesn’t have to mean giving up traditional foods. Instead, it’s possible to take familiar ingredients and prepare them in ways that emphasize balance and nutrition.

Try filling your plate with vegetables, choosing whole grains and legumes more often, enjoying lean sources of protein, and using herbs and spices to create flavor without relying heavily on butter, salt, or added sugar.

And don’t forget the other part of the Austrian lifestyle: move your body and spend time outdoors. A healthy meal followed by a walk, hike, bike ride, or other outdoor activity can be just as valuable as what’s on your plate.

These recipes offer a simple way to experience some of the flavors of Austria while incorporating the principles of a balanced diet. From a lighter schnitzel and refreshing cucumber salad to hearty lentil stew and apple-walnut oatmeal, Austrian-inspired meals can be both comforting and nutritious.

The goal isn’t to eat perfectly. It’s to create an overall lifestyle where wholesome food, movement, time outdoors, and enjoyment can all have a place at the table.