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This recipe is definitely quite unusual for most keto-dieters. As you may know, I'm not a big fan of vegan diets, mainly because of the rise in vegan fake food industry (that's where the real money is to be made) but also due to the inherent problem of the vegan approach — nutrient deficiencies, especially if you follow a keto-friendly vegan diet that is far more restricted.
I received a few requests for a keto-friendly vegan recipe because 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. Please note that this is not a zero-carb recipe but that generally applies to most vegan foods.
If you decide to follow vegan keto or vegetarian keto diet for ethical reasons, make sure to minimise the risk of nutritional deficiencies and use supplements if needed. If you do follow a plant-based approach, have a look at this post that answers some of the most common questions.
If you eat animal products, feel free to add some cooked chicken or salmon!
Note: If your zoodles tend to get mushy, try this technique from Mellissa at The Clothes Make The Girl.
Hands-on Overall
Serving size about 2 cups
Nutritional values (per about 2 cups)
Net carbs8.4 grams
Protein6.3 grams
Fat41.6 grams
Calories452 kcal
Calories from carbs 8%, protein 6%, fat 86%
Total carbs19.8 gramsFiber11.4 gramsSugars6.1 gramsSaturated fat10.9 gramsSodium689 mg(30% RDA)Magnesium83 mg(21% RDA)Potassium1,278 mg(64% EMR)
Ingredients (makes 4 servings)
- 4 medium zucchini, spiralized (800 g/ 1.8 lb)
- 1/2 cup pesto sauce such as Paleo Avocado Pesto or Cheesy Vegan Pesto (125 g/ 4.4 oz)
- 2 average avocados (400 g/ 14.2 oz)
- 1 cup pitted kalamata olives or other olives (100 g/ 3.5 oz)
- 1/4 cup sun-dried tomatoes, drained and sliced (28 g/ 1 oz)
- 1/4 cup fresh basil
- 2 tbsp virgin coconut oil or olive oil (28 g/ 1 oz)
- 1/4 tsp sea salt, or to taste
Instructions
- Using a spiralizer, create zucchini "noodles". Chop the soft core of the zucchini and add it to the zoodles. 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.
- Place the zoodles (in batches if needed) on a pan greased with coconut oil and cook briefly for 2-5 minutes. The exact time depends on how tender you prefer the zoodles to be.
- Peel and halve the avocado. Remove the seed and slice it into stripes. Drain and chop the sun-dried tomatoes and drain the olives.
- Take the zoodles off heat and spoon in the pesto. Mix until well combined and season with salt.
- Place on a serving plate and top with tomatoes, olives, avocado and fresh basil. Serve immediately or store in the fridge for up to a day. Reheat before serving.
Ingredients
- 4 medium zucchini, spiralized (800 g/ 1.8 lb)
- 1/2 cup pesto sauce such as Paleo Avocado Pesto or Cheesy Vegan Pesto (125 g/ 4.4 oz)
- 2 average avocados (400 g/ 14.2 oz)
- 1 cup pitted kalamata olives or other olives (100 g/ 3.5 oz)
- 1/4 cup sun-dried tomatoes, drained and sliced (28 g/ 1 oz)
- 1/4 cup fresh basil
- 2 tbsp virgin coconut oil or olive oil (28 g/ 1 oz)
- 1/4 tsp sea salt, or to taste
Instructions
- Using a spiralizer, create zucchini "noodles". Chop the soft core of the zucchini and add it to the zoodles. 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.
- Place the zoodles (in batches if needed) on a pan greased with coconut oil and cook briefly for 2-5 minutes. The exact time depends on how tender you prefer the zoodles to be.
- Peel and halve the avocado. Remove the seed and slice it into stripes. Drain and chop the sun-dried tomatoes and drain the olives.
- Take the zoodles off heat and spoon in the pesto. Mix until well combined and season with salt.
- Place on a serving plate and top with tomatoes, olives, avocado and fresh basil. Serve immediately or store in the fridge for up to a day. Reheat before serving.
Nutrition (per serving, about 2 cups)
Calories452kcal
Net Carbs8.4g
Carbohydrates19.8g
Protein6.3g
Fat41.6g
Saturated Fat10.9g
Fiber11.4g
Sugar6.1g
Sodium689mg
Magnesium83mg
Potassium1,278mg
Detailed nutritional breakdown (per about 2 cups)
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