Summer squash, another name for zucchini, is a fruit that is sometimes confused with a vegetable. Low in calories and carbs, zucchini is a great choice for anyone on a low-carb diet because it is high in antioxidants, potassium, and vitamin C.
These 15 mouthwatering keto zucchini recipes will fulfill your desires without forcing you to go out of ketosis.
15 delicious keto zucchini recipes
Because of its versatility, zucchini may be used as a foundation for filling side dishes or substantial main courses that go well with any meal.
These 15 decadent low-carb zucchini dishes will satisfy your cravings without making you break your plan. They work great for pasta or fries alike.
1. Keto zucchini and eggplant bake
This recipe for delicious keto zucchini elevates your main dish to a whole new level.
This healthy zucchini and eggplant bake, made with fresh herbs and shredded cheddar cheese, is sure to please the whole family. The key ingredients are thin zucchini wheels and diced eggplants.
2. Keto zucchini lasagna
Although those on a ketogenic diet shouldn't eat pasta, lasagna is still delicious.
This delicious dish for zucchini lasagna uses thinly sliced zucchini in place of pasta sheets, and it's topped with cream cheese and a beef sauce made from grass-fed cattle.
You'll be begging for seconds of this delicious keto-friendly casserole that is devoid of gluten and sugar.
3. Low-carb pasta
Use fresh zucchini noodles to give pasta recipes a healthier spin instead of the traditional, high-carb wheat noodles.
Zoodles can be purchased already created or made at home with a spiralizer. In a pan, fry capers, garlic, and olive oil until tender. For a fully keto-friendly dinner, pour over zucchini noodles and sprinkle with grated Parmesan cheese.
4. Keto Mediterranean zucchini boats
Enjoy the bounty of zucchini season by preparing these delicious Mediterranean zucchini boats.
Just cut the zucchini in half, then season with oregano, salt, pepper, and olive oil. Bake the zucchini for 10 minutes at 400 degrees Fahrenheit (204 degrees Celsius) after stuffing it with cherry tomatoes, green onions, feta or fresh mozzarella cheese, mint leaves, lemon zest, and lemon juice.
5. Keto butter chicken with zucchini noodles
This recipe for keto butter chicken with zucchini noodles is a tasty and healthy take on traditional Indian dishes that are usually served with rice. This dish takes only 15 minutes to prepare and is loaded with flavor.
Instead of rice, which is high in carbohydrates, the soft and juicy chicken is cooked till golden brown in a creamy, buttery sauce and served over zucchini noodles.
6. Keto chicken coconut curry
Do you yearn for a tropical taste? With each bite of this recipe for low-carb chicken coconut curry, you'll be taken to a tropical paradise.
Tender chicken and veggies are the ideal complement to the creamy coconut milk and aromatic spices, creating a delicious main dish that won't prevent you from burning fat.
7. Zucchini goat cheese rolls
These exquisite yet simple keto side dish, zucchini goat cheese buns, are perfect for any occasion.
Every bite of the herb-infused goat cheese-filled zucchini slices with tart capers on top has a deeper flavor. To customize the filling, you can use your preferred soft cheese or add additional seasonings and herbs.
8. Keto zucchini fries
Do you want some tasty, crispy fries without feeling guilty? These are the perfect way to sate your hunger without deviating from your low-carb plan: zucchini fries.
To prepare a wonderfully crispy treat, slice the zucchini into sticks, sprinkle them with almond flour and spices, and bake, deep fried, or air fry. Accompany with a dip of sour cream and chives.
9. Baked zucchini chips
While potato chips are not allowed on the ketogenic diet, the greatest substitute are these baked zucchini chips.
Before coating the zucchini rounds with crumbled pig rinds, fresh Parmesan cheese, oregano, and garlic powder, toss them in olive oil and season with salt and pepper. Serve with a sour cream dip after baking until crispy.
10. Keto zucchini fritters
With this simple recipe for gluten-free zucchini fritters, you can finally enjoy the comforting taste of fritters while following a low-carb lifestyle.
To thicken, add almond flour after combining shredded zucchini, eggs, garlic, cheese, and spices. Fry in butter until crispy and golden brown, then serve with guacamole or sour cream on the side.
11. Keto zucchini au gratin
This decadent and creamy zucchini au gratin is a delicious side dish for a big occasion or a quick and simple weeknight supper.
A delicious flavor profile is produced by combining zucchini, onion, garlic powder, oregano, and pepper jack cheese. You can enjoy this dish without interfering with fat burning because each serving only contains six grams of carbohydrates.
12. Fried halloumi salad
This fried halloumi salad recipe is a filling and substantial keto-friendly salad option.
It's loaded with savory ingredients including mixed green veggies or cauliflower rice, crunchy fried halloumi cheese, finely sliced zucchini, and creamy avocado dressing.
13. Keto oven-roasted vegetable
It can be challenging to include a range of vibrant veggies in your diet, particularly if you have a hectic lifestyle. This recipe for oven-roasted vegetables is the ideal use-with-sheet-pan option.
A delicious side dish that goes well with any protein is made up of broccoli, cauliflower, zucchini, bell pepper, oyster mushrooms, and red onion that have been seasoned with a mixture of herbs and spices.
14. Keto Thai chicken coconut red curry
Are you searching for a fast and nutritious take on a classic Thai red curry? Even though this Thai chicken coconut red curry just takes 45 minutes to prepare, it feels like it has been cooking for hours.
Tender chicken, creamy coconut milk, fresh basil, low-carb zucchini, and other flavorful spices come together to create a comforting and satisfying dish that will satisfy even the pickiest palate.
Serve over zucchini noodles and vary the amount of red curry paste used to customize the degree of spice.
15. Vegetable soup
Soups are a simple method to increase the amount of vegetables in your diet.
High-carb root vegetables found in most vegetarian soups are readily swapped out for keto-friendly alternatives like broccoli, cauliflower, zucchini, and yellow squash.
When you use your favorite herbs and spices together with a foundation of chicken, beef, or vegetable broth, you can make a tasty and nourishing dish that goes well with zucchini bread on chilly days or anytime you're feeling under the weather.
Reasons to add zucchini to your diet
When it comes to eating healthily, zucchini are often underestimated and underappreciated. But there are a lot of reasons to think about include more zucchini in your diet.
Zucchini has phytonutrients that can guard against the negative effects of free radicals, which are erratic metabolic byproducts that can lead to oxidative stress, according to research published in Nutrients.
Additionally, the study found that zucchini possesses promising anti-cancer characteristics because it has the ability to inhibit tumor cell proliferation and induce apoptosis in tumor cells linked to specific leukemia types.
Zucchini is also a great source of antioxidants, beta-carotene, and vitamin C, all of which support a strong immune system and a healthy body.
Dr. Berg says that zucchini is a rich source of fiber that helps maintain digestive health by encouraging regular bowel movements and lowering the risk of constipation.
Because of its versatility and ability to be used in place of noodles, rice, potatoes, and even pizza crust, zucchini is a perfect staple food for anyone on a gluten-free or ketogenic diet.
Key takeaways
A fruit that can be used in many ways, zucchini is high in vital nutrients and may have anti-cancer and antioxidant effects.
There are lots of delicious main courses and side dishes that are keto-friendly that include zucchini, like butter chicken with zucchini noodles, goat cheese rolls, and zucchini au gratin. These recipes are also great for low-carb meal plans.
Sources
Frequently asked questions
Can you have zucchini on keto?
Yes, for those on a ketogenic diet, zucchini is an excellent low-carb alternative. It is an incredibly satiating and nourishing complement to any keto diet plan because it is strong in fiber and has an abundance of water.
How many carbs are in zucchini?
A medium zucchini typically has about six grams of net carbohydrates.
The precise number of carbohydrates, however, may differ according on the weight and size of the zucchini, so it's better to read the nutrition label for more precise details.
What are the easiest keto zucchini recipes?
Zucchini's mild flavor and adaptable texture make it a great ingredient to add to a variety of low-carb recipes . A few simple possibilities are to bake zucchini rounds with olive oil and Parmesan cheese, grill zucchini slices with your preferred seasoning, or include zucchini into soups and salads.
Additionally, there are tasty low-carb options like baked zucchini chips and butter chicken with zucchini noodles that are easy to make.
What are the health benefits of zucchini?
Zucchini may be good for you if it helps support a strong immune system, helps with digestion and weight control, and contains important nutrients like beta-carotene and vitamin C.
