Is Zucchini Keto and Carbs in Zucchini Squash (+ Keto-Friendly Zucchini Recipes)
on Feb 16, 2023, Updated Nov 01, 2023
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Is Zucchini Keto-Friendly? How many carbs are there in zucchini? In this post, you’ll find all the answers to these questions, plus tips and recipes on how to enjoy this delicious veggie on a keto diet!
It’s a versatile veggie that can be roasted, grilled, baked, sauteed, or enjoyed raw! Due to its mild flavor, zucchini can easily lend itself to a variety of dishes that includes pairing it with sauces and seasonings.
Is Zucchini Keto-Friendly?
Yes, you can eat zucchini on the keto diet. There is 6g of total carbs, 2g of fiber, and 4g of net carbs in one medium whole zucchini (200 grams).
Due to the low net carb count, zucchini is considered to be keto-friendly. Oftentimes zucchini is used as a keto option in place of noodles in pasta.
How Many Net Carbs In Zucchini?
According to USDA data, one cup of raw zucchini (124 grams) has a total of i 4 grams of carbohydrates and 1 gram of fiber or roughly 3 grams of net carbs.
Zucchini Squash Nutrition (Macros)
How Many Carbs In Zucchini?
There are 3.8 grams of total carbs in one cup of zucchini. It’s a low glycemic food that’s are keto-friendly.
Fats
Although there are only 0.39 grams of fat in one cup of zucchini, it can still keep you feeling fuller longer. To add a bit of fat to it, in order to follow keto correctly, pair it with some mayo or parmesan cheese.
Protein
In one cup of zucchini, there is only 1.5 grams of protein. So if you’re trying to build up that muscle on keto, try pairing this veggie with protein enriched ingredients such as chia seeds, protein powder and egg whites.
Calories
Fortunately zucchini is a low calorie food that has just 21 calories in one cup of chopped zucchini (124 grams), with 60% of them coming from carbs, 25% from protein and 15% from fat in one cup of chopped raw zucchini.
Other Keto-Friendly Low Carb Vegetables
Besides zucchini, there are many low-carb vegetables that you can enjoy on a keto diet.
- Asparagus: with only 3.88 grams of carbs per 100 grams of asparagus, this veggie is great for keto. It’s also a great source of iron, potassium and vitamin C.
- Celery: as a low-calorie and low-carb food, you can add celery to your list of keto-friendly vegetables. Each 100 gram serving provides only 2.97 grams of carbs.
- Spinach: this leafy green veggie is known for being high in iron and calcium, but low in carbs. A 100 gram serving provides only 3.63 grams of carbs.
- Iceberg lettuce: this popular salad veggie contains just 2.92 grams of carbs per 100 gram serving. Since iceberg lettuce isn’t very nutrient-dense, try combining it with other keto-friendly veggies for a more balanced meal.
- Mushrooms: at only 3.26 grams of carbs per 100 grams of mushrooms, this tasty fungus is definitely keto-approved. Enjoy mushrooms in casseroles, stir-fries and omelets.
- Cucumber: these hydrating fruits are packed with essential nutrients, but only 3.63 grams of carbs per 100 grams. Since most of the carbs are found in the skin, you can peel the cucumber to reduce the carb count.
FAQ
Are Zucchini Noodles Keto?
Yes! All it takes is a bit of spiralizing to make these pasta alternative noodles. Not only do they align with your health goals and keto, they only contain 6.1 grams of carbs in one cup of zucchini noodles!
Is Yellow Zucchini Keto-Friendly?
Yes, much like green zucchini, yellow zucchini is a keto diet-friendly vegetable. With a low net carb value, this veggie is perfect for those on a keto diet! It has 4.5 grams of carbs per cup, making it less than a green zucchini.
The only difference is that yellow zucchini has a bit of a sweeter flavor than the green zucchini.
Are Zucchini Carb Free?
No, they are not carb free, but do have a low carb count of 4 grams in one cup (124 grams).
Is Butternut Squash Keto?
Unfortunately not! This is because butternut squash is starchy! In a ½ cup of raw butternut squash, there are 11 grams of carbs and 7.5 grams of net carbs.
Best Keto Zucchini Recipes
Keto Zucchini Bread
It’s moist, soft and incredibly fragrant, keto zucchini bread is definitely a must-try! Made with almond flour, this recipe is easy to make, filling and perfect for breakfast. Top it with a little butter and you’re good to go!
- Net Carbs: 4 g
- Total Carbs: 8 g
- Calories: 162
- Fat: 12 g
- Protein: 7 g
Keto Zucchini Fries
Don’t knock this recipe until you try it! Breaded with a mix of almond flour, parmesan and spices, these keto zucchini fries are baked until a crisp perfection. Plus, you can still serve this up with your favorite dipping sauces.
- Net Carbs: 3.2 g
- Total Carbs: 5.5 g
- Calories: 240
- Fat: 19.7 g
- Protein: 11.8 g
Keto Zucchini Lasagna
It’s comfort and keto-friendly in every bite! Keto zucchini lasagna won’t have you missing your original recipe at all! Made with thinly sliced grilled zucchini, meat sauce and ricotta. It’s sure to be a meal that your family asks for over and over again!
- Net Carbs: 6.5 g
- Total Carbs: 8.2 g
- Calories: 392
- Fat: 24.5 g
- Protein: 28.5 g
Keto Zucchini Fritters
Fried, baked or air-fried, keto zucchini fritters are the perfect appetizer or snack food any day of the week! Filled with cheese, herbs and spices, these fritters only contain 2 net carbs and are easy to make!
- Net Carbs: 2 g
- Total Carbs: 3 g
- Calories: 76
- Fat: 1 g
- Protein: 4 g
Keto Zucchini Boats
Here’s one that the kids will love helping you make! Tasting just like cheeseburgers, keto zucchini boats have just 4.8 net carbs a serving and make an easy weeknight meal!
- Net Carbs: 4.8 g
- Total Carbs: 6.5 g
- Calories: 267
- Fat: 17.6 g
- Protein: 22.1 g
Keto Zucchini Chips
Craving chips? Then you’ve come to the right place! This recipe is healthy and perfectly uses up the leftover zucchini you have. Make them in the air fryer and then season to perfection!
- Net Carbs: 3 g
- Total Carbs: 5 g
- Calories: 56
- Fat: 1 g
- Protein: 2 g
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Keto Zucchini Fritters Recipe
Ingredients
- 3 medium zucchini, shredded
- 1 teaspoon salt
- 2 eggs
- 1/4 cup feta cheese, crumbled
- 1/4 cup shredded mozzarella
- 2 teaspoons minced garlic
- 2 green onions, chopped
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon garlic powder
- 1/2 cup almond flour
- 1 tablespoon olive oil
Instructions
- Combine shredded zucchini with salt in a large bowl. Let it sit for about 10 minutes.
- Drain the water by squeezing them with your hands. Discard the liquid.
- Add the squeezed zucchini into a large bowl. Then add eggs, feta, mozzarella, garlic, green onion, black pepper, and garlic powder.
- Gradually stir in the almond flour to the mix until completely combined
- Add oil to a large pan over medium-high heat. With a large spoon, scoop the batter into the pan and let cook for 2-3 minutes per side or until it becomes golden and crispy.
- Transfer to a paper towel-lined pan to soak up the grease. Repeat with the rest of the batter.
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
