Delicious Keto Squash and Zucchini Recipes

This article explores a variety of keto-friendly recipes featuring squash and zucchini, offering flavorful and satisfying options for those following a low-carb lifestyle. These recipes are designed to be easy to prepare and versatile, making them perfect for a quick side dish or a complete meal.

Why Squash and Zucchini are Keto-Friendly

Zucchini and squash are both fantastically low in carbs and affordable vegetables, making them excellent choices for a ketogenic diet. Their mild flavor also makes them incredibly versatile, allowing them to be incorporated into a wide range of dishes with various seasonings and additions.

Simple Sautéed Zucchini and Yellow Squash

This bright yellow and green side dish livens up the dinner table. This is one of the go-to ways to prepare and serve zucchini and yellow squash. Everyone needs one recipe they can make without having to think about it, especially during the chaos of holiday parties. This recipe is made with just spices, vegetables, oil, and butter. For those on Whole30, ghee can be used instead of butter.

Ingredients:

• Zucchini
• Yellow squash
• Olive oil
• Butter (or ghee for Whole30)
• Salt
• Pepper
• Fresh garlic

Instructions:

1. Add chopped zucchini and squash to a skillet.
2. Cook for approximately 3 minutes before turning.
3. Sauté until tender and slightly browned.

This side dish tastes best when fresh and hot. While it can be stored for a maximum of 3 days, the quality diminishes over time. Feel free to add strips of your favorite peppers or sauté it with your favorite type of onion. Garnish with fresh parsley and grated parmesan cheese to enhance the flavor. To ensure the zucchini and yellow squash come out crispy instead of soft and soggy, make sure to use enough olive oil and add butter with the garlic. Instead of garlic, sprinkle some “everything but the bagel” seasoning.

Sautéed Zucchini and Squash with Garlic and Herbs

This sauteed zucchini and yellow squash recipe is bursting with flavor but only uses a few simple seasonings. It's full of amazing spices like garlic, fragrant oregano, and red pepper flakes.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• Fresh zucchini
• Yellow summer squash
• Onion
• Garlic
• Tomato
• Salt
• Pepper
• Dried basil
• Minced parsley
• Avocado oil (or olive oil or butter)

Instructions:

1. Cut the ends from a squash and cut in half crosswise, then each half into quarters, lengthwise. Chop them into ½ inch pieces.
2. Heat the avocado oil in a large skillet over medium heat.
3. Add the zucchini, garlic, and all of the seasonings to the pan.
4. Give a big stir, then let sit for a minute so the squash can start to brown and soften.
5. Continue to sauté until the squash are fork tender, about 8-10 minutes.

This easy side dish is versatile and pairs well with just about any protein main dish, such as Pellet Smoker Ribs. Feel free to add other vegetables such as diced onions.

Keto Zucchini Gratin

Au Gratin isn’t just for potatoes! This Easy Keto Zucchini Gratin has become a staple. This zucchini gratin passed the test with family.

Ingredients:

• Zucchini
• Yellow squash
• Almond milk
• Smoked Gouda cheese
• Butter
• Rosemary
• Salt
• Garlic powder
• Black pepper
• Thyme

Instructions:

1. Preheat oven to 400°F (200°C).
2. Wash and slice both the zucchini and yellow squash to 1/4 inch thickness. Arrange in baking dish.
3. In a medium sauce pan, combine almond milk, smoked Gouda, butter, salt, garlic powder, black pepper, rosemary, and thyme over medium heat.
4. Pour the sauce over the squash slices, ensuring that sauce gets between each slice.
5. Top with more cheese.
6. Bake for 20 minutes, or until bubbling and brown.

Zucchini and Squash Skillet

This Zucchini and Squash Skillet is the side dish to pair with a steak or a chicken breast. It is super simple to make and includes minimal ingredients such as sliced zucchini, squash, onions, olive oil, salt/pepper and onion powder.

Ingredients:

• Zucchini
• Squash
• Onions
• Olive oil
• Salt
• Pepper
• Onion powder
• Shredded cheese (optional)

Instructions:

1. In a 10 or 12 inch skillet, heat the olive oil over medium heat.
2. Chop off the ends of the zucchini and squash and chop them into 1/2 inch chunks.
3. Transfer the sliced onions into the hot skillet along with the chopped squash and zucchini.
4. Sauté for about 8-10 minutes.

This recipe is kid friendly. To make it a little more special, add some shredded cheese. This skillet dish can also be added to salads, pulled pork, or with chopped chicken or steak in the skillet to make a one pan meal.

Baked Zucchini and Squash with Parmesan-Panko Topping

This recipe combines the tenderness of sautéed zucchini and squash with a crispy, golden-brown topping.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• Zucchini
• Squash
• Olive oil
• Onion powder
• Salt
• Pepper
• Dried thyme
• Cream
• Cream cheese
• Parmesan cheese
• Pork panko

Instructions:

1. Preheat the oven to 450°F (230°C). Grease a baking dish with olive oil.
2. In a large skillet, heat the remaining olive oil over medium heat. Add the zucchini, squash, onion powder, salt, and pepper. Cook, stirring occasionally, until zucchini and squash are crisp-tender, 6 to 8 minutes.
3. Add the dried thyme, cream, and cream cheese and cook until thickened, 3 to 4 minutes. Remove skillet from heat; stir in part of the Parmesan.
4. Spoon the mixture into a shallow baking dish.
5. In a small bowl, combine the remaining Parmesan cheese with the pork panko and season with salt and pepper.
6. Sprinkle the squash with the Parmesan-panko mixture and bake until the top is golden brown and bubbling, about 10 minutes.

Tips and Variations

• Add Different Vegetables: Feel free to add other vegetables such as diced onions, bell peppers, or mushrooms.
• Experiment with Seasonings: Instead of garlic, sprinkle some “everything but the bagel” seasoning. Sometimes season zucchini with oregano and basil.
• Cheese Variations: In the Keto Zucchini Gratin, feel free to use almost any cheese. Smoked Gouda is highly recommended.
• Make it a One-Pan Meal: Add chopped chicken or steak to the skillet to make a complete meal.
• Use Ghee: For those on Whole30, ghee can be used instead of butter.

Storing and Reheating

Sauteed vegetables will stay fresh in the refrigerator for 2-3 days. They reheat pretty well either in the microwave or in the oven. I have not tried freezing this recipe but I think it would work pretty well.

Read also: Magnesium Supplements for Keto

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