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15 Keto Zucchini Recipes You Must Try

author avatar Dr. Eric Berg 03/18/2024

Zucchini, often mistaken as 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 15 delicious keto zucchini recipes to satisfy your cravings without kicking you out of ketosis.

Sliced zucchini

15 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 15 indulgent low-carb zucchini recipes will hit all the right spots without compromising your diet.


1. Keto zucchini and eggplant bake

This irresistible keto zucchini recipe takes your main course to the next level. 


Thin zucchini wheels and diced eggplants are the main stars in this nourishing zucchini and eggplant bake prepared with fresh herbs and shredded cheddar cheese that the whole family will enjoy. 


2. 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 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.


3. 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. 

4. Keto Mediterranean zucchini boats

Take advantage of zucchini season by making a tasty treat with these Mediterranean zucchini boats


Simply slice the zucchini 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).


5. Keto butter chicken with zucchini noodles

These keto butter chicken with zucchini noodles are a delicious and nutritious spin on the classic Indian dishes 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. 


6. Keto chicken coconut curry 

Want a taste of the tropics? This low-carb chicken coconut curry recipe will transport you to a tropical paradise with every bite. 


The creamy coconut milk and aromatic spices pair perfectly with tender chicken and vegetables, making it a delectable main course that won’t interfere with fat-burning. 


7. Zucchini goat cheese rolls

These zucchini goat cheese rolls are a simple yet elegant keto side dish that is fantastic for any occasion. 


The zucchini slices are filled with herb-infused goat cheese and topped with tangy capers, creating a depth of flavor in every bite. You can change the filling by using your favorite soft cheese or adding different herbs and spices to suit your preferences. 

Zucchini fries

8. Keto zucchini fries

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


Slice the zucchini into sticks, coat them 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. 


9. Baked zucchini chips

Potato chips may be off-limits on keto, but these 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.


10. 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 zucchini fritters recipe


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


11. Keto zucchini au gratin

This creamy and indulgent zucchini au gratin is an irresistible side dish for a special occasion or a quick and easy midweek meal. 


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. 

Halloumi salad

12. Fried halloumi salad  

If you're looking for a hearty and satisfying keto-friendly salad, try this fried halloumi salad recipe. 


It's packed with flavorful ingredients such as roasted tomatoes, thinly sliced zucchini, crispy fried halloumi cheese, cauliflower rice or mixed green vegetables, and creamy avocado dressing. 

 

13. Keto oven-roasted vegetable 

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


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


14. Keto Thai chicken coconut red curry 

Are you looking for a quick and healthy twist on traditional Thai red curry? This Thai chicken coconut red curry recipe 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.


15. Vegetable soup

An easy way to incorporate more vegetables into your diet is through soups. 


A typical veggie soup may contain high-carb root vegetables, which can easily be replaced with keto-friendly options such as yellow squash, zucchini, cauliflower, and broccoli. 


Adding chicken, beef, or vegetable broth as a base and including your favorite herbs and spices creates a delicious and nutritious meal that can be paired with zucchini bread on a cold day or whenever you're feeling under the weather.

Chopping zucchini

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 incorporating more zucchini into your diet.


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.

Sliced zucchini

Key takeaways


Zucchini is a versatile fruit rich in essential nutrients with potential antioxidant and anti-cancer properties. 


From tasty mains to side dishes, there are numerous keto zucchini recipes, such as butter chicken with zucchini noodles, goat cheese rolls, and zucchini au gratin, that are perfect for a low-carb meal plan.



FAQ


1. Can you have zucchini on keto?

Yes, zucchini is a great low-carb option for those following a keto diet. It contains plenty of water and is high in fiber, making it a filling and nutritious addition to any keto meal plan. 


2. How many carbs are in zucchini?

On average, one medium zucchini contains around six grams of net carbs. 


However, the exact carb count may vary depending on the size and weight of the zucchini, and it’s always best to check the nutrition label for more accurate information.


3. What are the easiest keto zucchini recipes?

Due to its mild flavor and versatile texture, zucchini can be easily incorporated into various low-carb dishes. Some easy options include grilling zucchini slices with your favorite seasoning, roasting zucchini rounds with olive oil and Parmesan cheese, or adding it to soups and salads.  


In addition, delicious recipes such as butter chicken with zucchini noodles and baked zucchini chips are simple yet mouthwatering low-carb options. 


4. What are the health benefits of zucchini?

Some potential health benefits of zucchini include its ability to promote a healthy immune system, aid in digestion and weight management, and provide essential nutrients such as vitamin C and beta-carotene. 


 

Sources


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



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