by Priscilla Chamessian
When the weather gets warmer and Summer rolls around, you can bet that your local farmers market, grocery store, and vegetable garden will be filled with zucchini. Zucchini squash is a favorite in the Keto community as a low carb vegetable that is incredibly versatile. Roasted, steamed, and spiralized are just a few ways enjoy these tasty veggies! Aside from its chameleon abilities, zucchini is also very nutritious and a great addition to any Keto lifestyle.
One cup (124g) of chopped zucchini has 4 grams of carbohydrates and a little over 1 gram of dietary fiber. The unassuming and versatile vegetable is a great source of vitamin B6, which is helpful for healthy skin, digestion, sleep and more! Zucchini provides good sources of other B vitamins, like riboflavin and folate. In addition to B vitamins, a cup of zucchini provides 325mg of potassium, which is about the same amount of potassium as a small banana! This is extremely important as many well known sources of potassium are not Keto, and potassium is critical for heart function, electrolyte balance, and muscle function. Last but certainly not least, zucchini is a vitamin C powerhouse! One cup provides 35% of your daily need of vitamin C, assisting with immunity and more.
Now that we know zucchini is basically a Keto superfood, what are the best ways to enjoy zucchini in meals? We’ve compiled some of our favorite and most popular zucchini recipes below. When selecting zucchini for your meals, look for small to medium-sized squashes, about 4-8 inches in length. Small to moderate sized zucchini will have fewer seeds and typically be less watery. Look for zucchini that are firm and have no dents or soft spots, especially at the ends. If you have zucchini plants in your garden, be vigilant about checking each day for new squashes and picking them prior to getting too large. If you end up with a monster zucchini, no worries! These zucchinis taste best if you scrape out the seeds and cube up the remaining flesh to use in recipes.
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1. Low Carb Chicken Alfredo Zoodles
The Keto lifestyle may cut out pasta made from grains, but we promise you won’t miss pasta once you try making zucchini noodles, or “zoodles.” Zoodles are a cinch to make with any type of vegetable spiralizer! When paired with the homemade alfredo sauce, you get a rich and extremely Keto-friendly dish!
2. Keto Zucchini Rolls
In addition to your typical zucchini pasta, you can also slice zucchini into long thin strips to make lasagna or rollatini. These zucchini rolls are filled with a rich and flavorful tomato pork mixture and then baked. Top them with some mozzarella cheese and broil and you’ll forget about regular manicotti and lasagna.
3. Keto Zucchini Stuffed with Lamb
If you want to use zucchini in a more hearty way, you can core out small to medium-sized zucchinis and stuff them. This Middle Eastern-inspired dish pairs ground lamb with tomatoes, herbs and spices in a tender and delicious zucchini boat.
4. Zucchini Fritters
If you have a grater, you can make delicious snacks like these zucchini fritters! Combining zucchini with some cheese and almond flour ensure they are crispy on the outside and tender on the inside.
5. Parmesan Zucchini Fries
Last but certainly not least, zucchini can be used in place of potatoes to make delicious zucchini fries! These fries are coated in a delicious parmesan mixture and baked for a crispy outside and tender inside.
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