If you're looking for a light, savory, and low-carb vegan keto starter, this Mushrooms & Zucchini recipe is a perfect choice. With only 8g of net carbs per serving and full of earthy flavors, it’s ideal as an appetizer, light lunch, or a colorful topping over keto-friendly toast.
Mushrooms provide a deep umami flavor and are an excellent source of B vitamins, selenium, and antioxidants, while zucchini is low in carbs and rich in fiber and vitamin C. This simple yet satisfying dish is quick to make and can easily be adjusted with your favorite seasonings or herbs.
Ingredients
- 4 cups white mushrooms, rinsed and sliced
- 3 cups zucchini, peeled and cut into sticks
- 1 medium onion, chopped
- 1 tbsp + 2 tbsp vegetable oil (divided use)
- Salt and pepper to taste
- 1 cup fresh parsley, chopped
Preparation & Cooking Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
Instructions
- Heat 1 tablespoon of vegetable oil in a large saucepan over high heat.
- Add the sliced mushrooms and zucchini. Cook while stirring for about 5 minutes, allowing the vegetables to release their juices and lightly brown.
- Pour in the remaining 2 tablespoons of oil. Add the chopped onion, salt, and pepper. Stir well to combine.
- Lower the heat to medium and cook for another 15 minutes, stirring occasionally, until everything is tender and golden.
- Remove from heat, top with freshly chopped parsley, and serve warm as a starter or atop keto toast or cloud bread.
Nutritional Information (Per Serving)
- Calories: 78 kcal
- Fat: 4 g
- Protein: 4 g
- Net Carbohydrates: 8 g
Health Benefits of Mushrooms and Zucchini
Mushrooms, especially white button varieties, are among the top sources of ergothioneine and glutathione, two antioxidants that may support immune function and slow cellular aging (NCBI Study).
Zucchini is not only low in carbohydrates but also high in fiber, potassium, and vitamin A, promoting digestive health and helping reduce inflammation (NCBI Article).
Serving Suggestions
- Serve over slices of keto seed bread or almond flour toast for a satisfying appetizer.
- Add chili flakes or a dash of lemon juice to enhance flavor complexity.
- Chill and enjoy as a salad-like cold starter the next day!