15 Keto Zucchini Recipes That’ll Keep You From Getting Tired of This Summer Squash
The versatile zucchini (or courgette) has a mild flavor with a hint of sweetness. Zucchini takes on the flavor of whatever you’re cooking it with, so you can get creative with your preferred seasonings and sauces. You can saute, grill, roast, or turn this unique vegetable into noodles, chips, pizza boats, muffins and plenty more. Zucchini is a keto favorite because of this versatility and because it’s low in carbs and high in nutrition. Like the equally beloved keto-friendly cucumber, zucchini is actually a fruit in the family Cucurbitaceae. [1]
One cup (223 grams) of cooked zucchini gives you around 3 grams of net carbs, which is perfect for a keto lifestyle. The nutrient-dense zucchini also provides vitamin A, manganese, vitamin C, potassium, antioxidants, and more, so it’s an excellent addition to a healthy ketogenic diet. [2]
Here are some of our best low-carb zucchini recipes for your keto kitchen:
Blended Cauliflower and Zucchini Soup
This 35-minute vegetarian– and keto-friendly blended cauliflower and zucchini soup has a rich flavor profile and makes the perfect lunch or appetizer. Refreshing zesty mint leaves and umami-rich parmigiano reggiano cheese, zucchini, cauliflower, and vegetable broth come together to produce a unique flavor profile. Add more of your favorite herbs or a dollop of sour cream before serving.
Layered Ratatouille
Ratatouille isn’t just a movie about an adorable cartoon chef rat; it’s also a stew of summer vegetables that typically includes zucchini. This keto layered ratatouille recipe is well worth the 15-minute prep time and one-hour wait while it cooks. Ratatouille is a classic French dish that typically includes some of your favorite keto-approved veggies, such as zucchini, eggplant, tomatoes, and onion. Don’t forget the fresh basil to take this dish to the next level.
Zoodles and Noodles
Plenty of keto dieters miss traditional starchy grain-based noodles coated in a creamy Alfredo sauce or perhaps a potent pesto, and that’s where zucchini noodles, or zoodles, come in. You might be envisioning a big, juicy herbed chicken breast resting on a bed of zoodles, tomatoes, and onions lightly covered in your favorite sauce. The talented team of recipe creators here at Ketogenic.com have been busy in their kitchens making dream keto zoodle recipes into a reality so you don’t have to miss out. Check out these top flavorful zoodle recipes:
Zucchini Chips
Traditional potato chips are off the keto menu because they’ll raise your blood sugar levels and disrupt ketosis. These cheesy zucchini chips are an appetizing alternative that brings all the saltiness and crunchiness of potato chips plus a bonus cheesiness from the freshly grated Parmesan cheese. All you need is 25 minutes and two simple ingredients: zucchini and Parmesan cheese (add salt and pepper to taste). Your palate will be so satisfied with these crispy snacks you’ll forget they aren’t derived from carb-heavy potatoes.
Zucchini Pancakes and Fritters
You don’t have to miss soft, filling pancakes when you’re in ketosis, because there are lots of alternatives to choose from. Enjoy these keto zucchini pancakes for breakfast or as a snack, appetizer, or part of a light lunch. This recipe calls for zucchini, parmesan cheese, eggs, almond flour, crushed red pepper flakes, Italian seasoning, and avocado oil. It also pairs with a delicious creamy dipping sauce made with plain full-fat yogurt.
If fritters are more your thing, you’ll love this keto zucchini fritters recipe that uses shredded zucchini, eggs, bacon, parmesan cheese, coconut flour, butter, and seasonings. You won’t even believe these delightful little fried patties are low-carb.
Zucchini Pizza Bites
Most pizza isn’t suitable for keto dieters because it’s made with grain-based flour and high in starch, which breaks down to sugar in your body. These 15-minute quick and easy zucchini pizza bites put a tasty new spin on a classic carb-heavy pizza by using zucchini as the pizza crust. You’ll get all the cheesiness, tomato sauce, and taste of pizza without all the carbs.
Zucchini Boats
The zucchini can be many things, including an aesthetically-pleasing boat. You can enjoy your favorite toppings onboard your zucchini ships, including your favorite meats, cheeses, and veggies! Try these flavor-packed zucchini boat recipes from the creators here at Ketogenic.com:
Zucchini Muffins
You don’t have to say goodbye to muffins just because you’re on the low-carb train. You can shred zucchini and bulk up plenty of muffin recipes, including keto-approved delicacies! Start with these 30-minute zucchini egg muffin cups using egg whites, kale, zucchini, and seasonings.
Zucchini Lasagna
Pasta is another no-no on keto because the carb count is far too high. However, you can enjoy low-carb pasta dishes like this keto zucchini lasagna. Ingredients like leeks, chopped onions, and ground turkey infuse a savory rich meat sauce, and the layered zucchini takes the place of pasta sheets.
Do You Eat Zucchini on Your Ketogenic Diet?
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References
Lust, T. A., & Paris, H. S. (2016). Italian horticultural and culinary records of summer squash (Cucurbita pepo, Cucurbitaceae) and emergence of the zucchini in 19th-century Milan. Ann Bot, DOI: 10.1093/aob/mcw080
United States Department of Agriculture (USDA) Food Database. Squash, Summer, Zucchini, Includes Skin, Cooked, Boiled, Drained, Without Salt, FoodData Central (usda.gov)
