10 Keto Zucchini Recipes You Must Try – Low-Carb & Gluten-free

Zucchini, often mistaken for a vegetable, is a fruit also known as summer squash. Zucchini is packed with vitamin C, potassium, and antioxidants and is low in calories and carbohydrates, making it an excellent option for those following a low-carb diet.

Here are 10 delicious keto zucchini recipes to satisfy your cravings without kicking you out of ketosis.

10 delicious keto zucchini recipes

Zucchini’s adaptability makes it an ideal base for hearty main courses or lighter side dishes that complement any meal. 

Whether you’re craving fries or pasta, these 10 indulgent low-carb zucchini recipes will hit all the right spots without compromising your diet.

1. Keto Zucchini Lasagna

Pasta isn’t suitable for those following a keto diet, but that doesn’t mean you can’t enjoy lasagna. 

This tasty Keto Zucchini Lasagna recipe replaces pasta sheets with thinly sliced zucchini and is topped with a grass-fed meat sauce and cream cheese. 

It’s both gluten and sugar-free and a heavenly keto-friendly casserole that will have you coming back for seconds.

2. Low-carb pasta 

Add a healthy twist to pasta dishes using fresh zucchini noodles instead of classic wheat-based noodles, which are high in carbs.   

You can make zucchini noodles at home using a spiralizer or buy them pre-made. Fry olive oil,  garlic, and capers in a pan until soft. Then, pour over zucchini noodles and top with grated Parmesan cheese for a complete keto-friendly meal.

Watch the video below to learn how to make a low-carb pasta recipe that keeps your body in fat-burning mode and helps with weight loss. 

3. Keto Mediterranean Zucchini Boats

Take advantage of zucchini season by making a tasty treat with these Mediterranean Zucchini Boats. 

Simply slice zucchinis in half and sprinkle with olive oil, salt, pepper, and oregano. Then, fill zucchini with cherry tomatoes, green onions, feta or fresh mozzarella cheese, mint leaves, lemon zest, and lemon juice before baking in the oven for ten minutes at 400 degrees F (204 degrees C).

4. Keto Butter Chicken with Zucchini Noodles

Keto Butter Chicken with Zucchini Noodles is a delicious and nutritious spin on the classic Indian dish typically served with rice. Not only is this meal bursting with flavor, but it also takes only 15 minutes to make.

The tender and juicy chicken is cooked until golden brown in a creamy, buttery sauce and served over zucchini noodles to replace carb-heavy rice. 

5. Keto Zucchini Fries

Are you craving some crispy, flavorful fries without the guilt? These delicious Zucchini Fries are ideal for satisfying your cravings while staying on track with a low-carb diet.  

Simply slice zucchini into sticks, coat with almond flour and spices, and bake, deep-fry, or air-fry to make a deliciously crispy treat. Serve with sour cream and chives dip. 

6. Baked Zucchini Chips

Potato chips may be off-limits on a low-carb diet, but these Keto Baked Zucchini Chips make for the best alternative. 

Toss zucchini rounds in olive oil and season with salt and pepper before coating them with crushed pork rinds, fresh Parmesan cheese, oregano, and garlic powder. Bake in the oven until crispy, and enjoy with a sour cream dip.

7. Keto Zucchini Fritters

Fritters are a popular comfort food, and now you can enjoy them on a low-carb diet with this easy gluten-free Keto Zucchini Fritters recipe.  

Simply combine shredded zucchini, eggs, garlic, cheese, and spices, then add almond flour to thicken the mixture. Fry in butter until golden brown and crispy, and serve with a side of sour cream or guacamole.

8. Keto Zucchini Au Gratin

This creamy and indulgent Keto zucchini Au Gratin is an irresistible side dish for a special occasion or a quick and easy midweek meal the whole family will love.  

Combining zucchini, onion, garlic powder, oregano, and pepper jack cheese creates a mouthwatering flavor profile. With just six grams of carbs per serving, you can enjoy this dish without interfering with fat burning. 

9. Keto Oven-Roasted Vegetables 

Incorporating a variety of colorful vegetables into your diet can be difficult, especially if you have a busy schedule. This Keto Oven-Roasted Vegetables recipe is the perfect sheet-pan solution. 

The combination of broccoli, cauliflower, zucchini, bell peppers, oyster mushrooms, and red onions, seasoned with a blend of herbs and spices, makes for a mouthwatering side dish that pairs well with any protein. 

10. Keto Thai Chicken Coconut Red Curry 

Are you looking for a quick and healthy twist on traditional Thai red curry? This Low-Carb Thai Chicken Coconut Red Curry can be whipped up in 45 minutes, but tastes like it’s been simmering for hours.

Combining tender chicken, creamy coconut milk, low-carb zucchini, fresh basil, and other aromatic spices creates a comforting blend of flavors that even a picky eater will love. 

Serve over zucchini noodles and play with the level of spiciness by adjusting the amount of red curry paste used.

Reasons to add zucchini to your diet

Zucchinis are underrated and often overlooked when it comes to healthy eating. However, there are many reasons why you should consider regularly incorporating your favorite keto zucchini recipe.

Research published in Nutrients found that zucchini contains phytonutrients capable of protecting against the harmful effects of free radicals, which are volatile metabolic by-products that can cause oxidative stress.

The study also discovered zucchini to have promising anti-cancer properties, as it can slow down the growth and trigger cell death in tumor cells associated with certain types of leukemia.

Additionally, zucchini is an excellent source of vitamin C, beta-carotene, and antioxidants, all contributing to a healthy immune system and promoting a healthy body.

“Zucchini is a good source of fiber that supports digestive health by promoting regular bowel movements and reducing the risk of constipation,” explains Dr. Berg. 

Zucchini is versatile and a great substitute for noodles, rice, potatoes, and even pizza crust, making it an excellent staple ingredient for those following a gluten-free and keto diet.

FAQ

Source

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537869/