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Keto Vegan "Zoodles"

|Keto Vegan "Zoodles"

This recipe is definitely quite extraordinary for most keto-dieters. As you may know, I'm not a big fan of vegan diets. However, I have received a few requests for a keto-friendly vegan recipe, as there are very few available. Although, most vegans follow the diet by choice, there are some that have to avoid animal products due to allergies. This is not a "zero-carb" recipe but that generally applies to most vegan foods.

If you are interested in a comparison of vegan vs low-carb diets, Kris Gunnars has a great article on his website that is worth reading (all supported by scientific references). In this TED talk, Allan Savory explains how plant-based diets affect desertification. If you do follow a plant-based approach, have a look at this post that answers some of the most common questions.

If you're not a vegan, and you feel like you need to add some protein, cooked chicken or salmon work best! :-)

Preparation time

Hands-on
Overall

Nutritional values (per serving):

8.4 grams 11.4 grams 6.3 grams 41.7 grams 11.1 grams 449 calories
Total Carbs19.8grams
Fiber11.4grams
Net Carbs8.4grams
Protein6.3grams
Fat41.7grams
of which Saturated11.1grams
Energy (calories)449kcal
Magnesium83mg (21% RDA)
Potassium1278mg (64% EMR)

Macronutrient ratio: Calories from carbs (7.8%), protein (5.8%), fat (86.4%)

Ingredients (makes 4 servings):

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Using a spiralizer, create zucchini "noodles". Chop the soft core of the zucchini and add it to the zoodles. If your zoodles tend to get mushy, try this technique from Mellissa at The Clothes Make The Girl.
    Note: If you don't have a spiralizer, you can use a julienne peeler and peel the zucchini all around until you get to the soft centre. |Keto Vegan "Zoodles"
  2. Place the zoodles (in batches if needed) on a pan greased with coconut oil and cook briefly for 1-2 minutes. The exact time depends on how tender you prefer the zoodles to be. |Keto Vegan "Zoodles"
  3. Peel and halve the avocado. Remove the seed and slice it into stripes. Drain and chop the sun-dried tomatoes and drain the olives. |Keto Vegan "Zoodles"
  4. Take the zoodles off heat and spoon in the pesto. Mix until well combined and season with salt. |Keto Vegan "Zoodles"
  5. Place on a serving plate and top with tomatoes, olives, avocado and fresh basil. Enjoy! |Keto Vegan "Zoodles"

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (13)

Low-carb vegan recipes are not easy to find! I made this tonight and it's delicious. I made the avocado pesto first and I swear I could eat just that with a spoon. I'm glad I didn't though because this zoodle recipe is amazing. My boyfriend didn't stop until it was gone and he requested I at least double the recipe next time so there is a chance at leftovers. I sprinkled hemp/flax on top, it was really good. Thank you for this recipe, I will be making this regularly.

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Thank you Bella! Smile

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Thanks for sharing! Looks amazing & i can't wait to try this out

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Actually, I am a great fan of vegan, but still 'just' vegetarian (and keto since three weeks). We made this recipe yesterday. It is delicious! Thank you. I made the zoodles by slicing the zuchini with a 'cheese-scraper' into thin slices. Then make a pile of these slices and cut thin zoodles of the side. Works like a charm.

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Thank you, I'm glad you liked it! Smile

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HI this looks lovely but when i add it to my fitpal app the carbs are a lot higher. I find this happens with a lot of foods. Even if i counted total not net carbs it still says there a lot more carbs. Which should i go with??

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Thank you Suzanna! I think that it is likely caused by inaccuracies in their database, especially when it happens with several other recipes. I suggest you create your own food entries if you use MFP. Their database is "shared" and so everyone can add a new entry that may not be accurate or is missing macronutrients (often no fibre, thus no way to count "net carbs"). The best way to verify the nutrition facts is to use the USDA food database which is also what we use in our app.

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The TED talk doesn't discourage or put any negative view on being vegan What it does is support why most vegans are against the factory farming cattle. Free range cattle is what he studied and promotes. I'm don't eat meat because I respect animals lives and feelings. I support free range and letting animals live and die as they have for thousands of years. You can never own another's life.

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It really depends how you look at this. You may be one of those who see it that way but most vegans (not vegetarians) are against any farming no matter what the source is, not just conventional factory farming.  What this TED talk is trying to show is that sources matter and using the land only for crops is not sustainable.

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I just discovered another "vegan" raw noodle: King oyster mushroom stems (farm4.staticflickr.com/.../...621_16b299cfbe_z.jpg).  Just run them through the grater blade on a food processor--no special gadgets needed, and no disappointing "cones" or cores left over  when done.  These are found in Asian grocery stores.
I know, I know--you're thinking MUSHROOMS?  I CAN FRY THOSE BABIES WITH PEPPER AND GARLIC!  It turns out these may be best served raw, because heat makes them shrink to near-nothingness.  I haven't tried boiling them yet, but stir-fry doesn't seem to work well.

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Thank you, I have never thought of that! I can't find these mushrooms here in the UK though. Last time I checked, they only had the small types of oyster mushrooms and the stem is just too small. I know what you mean, when you cook mushrooms, they just shrink too much but I know you can et them raw, my father does Smile If I ever find them, I will give it a try!

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Thanks, I am not vegan but I appreciate recipes that don't contain meat, eggs or cheese. I eat loads of these and sometimes don't get enough veggies. This looks like a great light dinner option! Smile

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Thank you Renee! It is and I love using all sorts of home-made pesto sauces with zoodles Smile

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