Best Yummy 6 Low Carb Zucchini Meals


keto Zucchini Recipes

Consumption of a whole lot of carbs can sometime mess with your diet control or weight fluctuation. In order to avoid this situation, you always have a lot of choices on your intake of food, calories and carbs, you can always opt to consume low carbs containing fruits and veggies as the main ingredient of your dish. One of such low carb veggies that minimizes your intake of carb but satisfies your appetite is zucchini. It is light in terms of carbs and can fulfill your bodies other nutritional demands. Zucchini is also a versatile vegetable which can be included in many meals that you can cook within a very less time frame. So, basically it fills your stomach as well as your diet plan accordingly.

How many carbs in zucchini? To be more precise, a 100-gram zucchini can contain approximately 3.1 grams of carbohydrates and it is apparently one of the best low carb vegetables you can consume while you are on a low carb diet.

It is a summer vegetable and has a thin skin because of which it contains all the digestible carbs which makes it low carb friendly in comparison to the winter squash. In addition to this, zucchini is also a good source of vitamin C. Zucchini is probably one of the best choice of vegetables for keto diet due to its varying rich nutrients, high water content, low carb and sodium but high fiber content. Taking in consideration all these factors, zucchini is tagged as a low carb vegetable and can be served into various forms as it easily blends under various healthy low carb recipes. Some of the easy and healthy zucchini recipes are discussed below

low carb vege macros

Chicken Zucchini Rolls

Chicken breast and zucchini are very compatible with each other as they both have low carb contents and high vitamins and proteins. You can enjoy this yummy combo without worrying about your cab intake and it will definitely fill your hungry void.

Ingredients

  • 2 zucchinis (Medium, Sliced into thick slices about 1.5 inches wide)
  • 2 cups Chicken Breast (Cooked and shredded)
  • 1 ½ cup spaghetti
  • 4 Tablespoon Marinara Sauce (Store bought) or Tomato Sauce (Homemade)
  • ½ cup of shredded mozzarella
  • Salt (As per taste)

Preparation

  • Preheat your oven at 375o.
  • Take a bowl, take the shredded chicken and 3 tablespoon tomato sauce and mix it in the bowl.
  • Stir the mixture until evenly mixed.
  • Take 1 tablespoon of extra tomato sauce and spread it on a casserole dish at the bottom.
  • Take a wax paper and spread it on the counter to prepare your zucchini rolls.
  • Rest your Zucchini slides on the counter and spread a tablespoon of the chicken mixture on individual slice.
  • Roll of each zucchini slice and place it in the casserole dish.
  • Sprinkle the mozzarella on the top of the rolls.
  • Bake it for 30 minutes at 375o and enjoy your warm yummy and low carb meal up to your heart’s content.

Zucchini Taco Shells

Tacos are prepared basically with flour and other ingredients as a base but if you use a low carb veggie like a zucchini, the taco shell turns out to the healthier along with the taste which you can snack on anytime you desire. Preparing the shells is easy as well as the carb content is low which lets your mind as ease before eating.

Ingredients

  • 4 cup zucchini (Coarsely grated)
  • ¼ cup of Parmesan (grated)
  • ¼ cup bread crumbs
  • 1 Egg (Large)
  • ½ cup
  • Salt (As per taste)
  • Pepper (As per taste)
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Cumin powder

Preparation

  • Preheat your oven at 450o.
  • Keep your zucchini dry by squeezing it i.e. try to remove extra moisture from the shredded zucchini.
  • Take a bowl and take the zucchini egg, bread crumbs, parmesan cheese, pepper, salt, garlic and cumin powder.
  • Stir the mixture well until evenly mixed.
  • Take a pan and cover it with a baking sheet and on the top, cover it with a parchment paper.
  • Take a scoop of the mixture and place it on the parchment paper and spread it out in a thin circle about 4’’ wide.
  • Wait for 25 minutes, until the shells are perfectly baked, looking crisp and brown on the edges.
  • Don’t overbake or the shells will be dry and hard to peel off.
  • After the shells are baked, slowly pull the taco shells out and enjoy your yummy low carb snack.

Slow Cooker Zucchini Lasagna

Lasagna is one of the tastiest and preferred dishes by a foodie but due to its high carb containing ingredients, it can sometimes be a bad idea to have it for a meal. Taking in account such a scenario, we can just switch to low carb elements, while picking the ingredients to prepare a healthy lasagna. Considering zucchini as one of the main ingredients while cooking it would be really healthy and diet friendly for an individual who is conscious of their body weight.

Ingredients

  • 3 zucchinis (Medium, Sliced into thick slices about 1.8 inches wide)
  • 2 tablespoon parsley
  • 1 cup spinach (Chopped)
  • 1 ½ cup homemade tomato sauce or any sauce
  • 10 oz part-skim ricotta
  • ¼ cup of grated parmesan cheese
  • 1 Egg (Large)
  • Salt (As per taste)
  • Pepper (As per taste)

Preparation

  • Take a bowl and take ricotta, egg, parmesan cheese, spinach and mix it until the mixture is even.
  • Set the mixture aside and coat the inside of the cooker with cooking spray.
  • Pour and spread 1 cup of the tomato sauce or any other sauce on the bottom of the cooker.
  • On top of that put 5-6 layers of zucchini slices.
  • Place the ricotta cheese mixture on top of the zucchini layer and spread it evenly.
  • Repeat adding the layers until your mixture is all finished.
  • Sprinkle some remaining parmesan cheese at the top when the mixture is finished.
  • Cook covered on high heat for about 3-4 hours.
  • After that, turn the heat off and let the cooker aside to let it cool for about 2 hours.
  • The healthy lasagna is now ready. Sprinkle the fresh parsley at the top and serve it as per your wish
Low Carb Zucchini Meals

Zucchini Noodles with Garlic Shrimp

This is one of the healthiest and tastiest low carb meals which is easy to prepare and definitely cuts off your extra carb as it is gluten-free as well. All you need to do is to peel off that zucchini and replace noodles with the long-threaded zucchini and you can enjoy the zoodles (noodles made by zucchini) to your heart’s content.

Ingredients

  • 3 zucchinis (Large, Use a spiral slicer)
  • Shrimp (450 gm, peeled and deveined)
  • 2 tablespoon olive oil
  • Garlic (2 cloves, peeled and minced)
  • ½ tablespoon of chili flakes
  • 2 tablespoon lemon juice
  • 1 teaspoon paprika
  • Salt (As per taste)
  • Pepper (As per taste)

Preparation

  • Use the spiral slicer to slowly peel off the long threads of zucchini i.e. they should be in the shape of the noodles.
  • Peel just until you reach the seeds because you don’t want the seeds in your noodles.
  • Place the zoodles into a bowl and place it in the sink.
  • Sprinkle a little amount of salt over the zucchini so and let it sit for about 10-15 minutes as to let it absorb the moisture.
  • On the other hand, take a bowl and mix the paprika, chili, salt, pepper, shrimp and lemon juice and let it blend for a while.
  • Take a large skillet and heat it over medium heat.
  • Pour the olive oil and let it heat and when the pan is hot, add the shrimp mixture over it.
  • Sauté the mixture until you can see the color changing in the shrimp.
  • It’s time to prepare your zoodles, so rinse the zoodles under running water and dry it on paper towels.
  • Add the zoodles to the shrimp and stir the noodles to let the mixture set well.
  • After about 3-4 minutes, your zucchini noodle (i.e. zoodles) is ready to serve. Set a plate and get ready to enjoy your healthy meal.

Bacon and Zucchini Eggs

The recipe might look similar to the shrimp zoodles recipe but it adds a little extra protein to your diet making it somewhat of a Keto. You need to make the zoodles (spiral noodles made by peeling zucchini) and then prepare it using eggs in a nest style where the egg resides between the cooked zoodles. This is how you enjoy a low carb egg on the zoodles with bacon. 

Ingredients

  • 3 zucchinis (Large, Use a spiral slicer)
  • 4 slices of raw bacon
  • ½ cup grated parmesan cheese
  • 4 eggs
  • Salt (As per taste)
  • Pepper (As per taste)

Preparation

  • Start by slicing the bacon into long, thick peeling strips like bacon noodles.
  • Take a pan and heat it under medium heat and sauté the bacon for 3 minutes.
  • Use the spiral slicer to slowly peel off the long threads of zucchini i.e. they should be in the shape of the noodles.
  • Peel just until you reach the seeds because you don’t want the seeds in your noodles.
  • Take the noodles and mix it with the bacon and cook it alongside the bacon.
  • Add salt and pepper and season it as per your taste and create four small nests in between to place the eggs.
  • Sprinkle the cheese over the food.
  • Slowly break the egg and place the contents of one egg in each of the nest.
  • Let it cook for about 5 minutes and cover and cook for about 4 minutes until it looks crisp at the bottom and is ready to be served.
Low Carb Zucchini Dishes

Greek Zucchini Patties

The Greek zucchini patties also called as fritters is tasty and healthy at the same time and you can always save some time cooking it so that it minimizes your hunger and keeps you healthy simultaneously. It can also be looked upon as the vegetarian snack for the veggie loves and can be enjoyed as a replacement for the meatballs, that too with very low carbs.

Ingredients

  • 2 Zucchini (Medium)
  • 2 Eggs (Medium)
  • ½ cup fresh dill (minced)
  • ½ cup fresh parsley (minced)
  • ½ cup chickpea flour
  • 5 tablespoon olive oil (for frying)
  • Salt (As per taste)
  • Pepper (As per taste)

Preparation

  • Take a plate and grate all the zucchini until you reach the seeds and sprinkle some salt over it so as it let it absorb some moisture.
  • Let it rest for about 15 minutes and squeeze the excess water out.
  • Take a medium sized bowl and beat the eggs
  • Add the zucchini, minced dill, parsley, chickpea flour.
  • Add the desired seasoning to the mixture and mix well until everything is completely blended.
  • Pour some chickpea flour in a pan in order to roll the patties before frying.
  • Take a pan and heat the oil under medium-high heat.
  • Use a scoop to grab the mixture, take it on your hand and then gently roll it into a ball.
    • Slightly press it to turn it into a patty.
    • Roll the patty into the pan with the chickpea flour.
    • Shake off any extra flour well before frying.
    • Fry the patties in the olive oil until they turn golden brown.
    • After fried, take them out using a spoon and gently drain them on paper towel.
  • Repeat this above step until the mixture is finished.
  • Serve the warm patties with any low carb sauce that you want to have in order to fill your tummy in a healthy manner.

Benefits of the Zucchini Intake

All the talk about zucchini being one of the healthiest low carb ingredients cannot be denied. It consists of very little amount of carbs and can be used to replace many ingredients in different type of recipe to turn it into a healthy meal. Some of such benefits an be taken into consideration as zucchini

Slows Down Aging

One of the many benefits of zucchini is that it slows your aging process due to its dense nutrients, low toxins, low carbs and high content of vitamin C.

Improves Digestion

Zucchini is a light veggie which is rich in fiber so it goes easier on your stomach relieving you from many digestive problems such as constipation and many more. As it is high in water content, it ultimately improves digestion due to the high number of electrolytes.

Lowers Blood Sugar Level

Diabetes is just a condition which arises due to unnecessary carb and glucose consumption. Since zucchini is a low carb and zero fat vegetable, it ultimately promotes a healthy body.

Boosts Weight Loss

Alongside all the benefits, it is obvious that zucchini promotes weight loss and also helps you to maintain your weight as you can use it as a major ingredient in meals you prepare for your diet.

Improves Eyesight

The anti-oxidants, vitamin C and various other components present in zucchini works in order to fight the radicles and improves your eye health preventing diseases like glaucoma, cataracts and many more.

Improves Heart Condition

As zucchini is high in fiber and potassium and low in fat and sodium, it regulates blood pressure and decreases the risk of various heart conditions.

Related Questions

If I fry the zucchini patties, aren’t they going to turn into a high carb meal? No, they won’t. The thing is, oil contains fat not carbs and according to a simple keto diet, you can consume fat in higher amount. So, it is feasible to say that your food can be higher in terms of fat that can slightly add the calories but it will still remain as a low carb meal. In addition to this, Keto diet recommends the intake of fat so it is not a problem if you want to grab a bite of fried food that has low carb ingredients. Moreover, zucchini has 0 fat and sodium so frying it only adds fat content that your body can digest easily.

Zucchini is a summer squash, so what are the probable replacement for this if we don’t find it? Yes, its true that zucchini is a summer squash and is mostly found from July to September but in some places, it is found all over the year if they are importance to your place. However, of you do not find the summer squash in winter you can always use replacing it with low carb vegetables such as bell pepper, broccoli or asparagus. Furthermore, you can also use the spaghetti squash in order to replace the zucchini. It might contain a little more carbs than zucchini but has less carbs than other winter squash. You can also try to mix and match and experiment, in case you don’t find the mentioned ingredient as long as it has low carb content.

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