This Meat-Free Zoodles Stroganoff is the perfect keto-friendly vegetarian meal, combining creamy mushroom sauce with tender zucchini noodles for just 7.9g of carbs per serving. It's low in calories, high in fiber, and 100% satisfying.
While many keto meals lean heavily on meats, this plant-based stroganoff offers a light, flavorful alternative without sacrificing richness. Whether you're trying Meatless Monday, incorporating more vegetables into your keto lifestyle, or just craving a creamy comfort dish, this zoodle-based stroganoff delivers.
Why Choose a Vegetarian Keto Meal?
Plant-based keto meals like this one can provide valuable nutrients without the heavy fats found in meat-based dishes. Zucchini is low in carbs and calories but rich in antioxidants and water content, supporting hydration and digestive health. Mushrooms add a meaty texture along with immune-boosting properties. With only 77 calories per serving and 2.4 grams of fiber, this dish is ideal for those watching both macros and calories.
Ingredients (Serves 5)
For the Mushroom Sauce:
- 1½ tbsp butter
- 1 large garlic clove, minced
- 1¼ cups fresh button mushrooms, sliced
- ¼ cup homemade vegetable broth
- ¼ cup heavy cream
- Salt and freshly ground black pepper, to taste
For the Zucchini Noodles:
- 3 large zucchinis, spiralized (Blade C recommended)
- ¼ cup fresh parsley leaves, chopped
Instructions
Mushroom Sauce:
- In a large skillet, melt the butter over medium heat.
- Add the minced garlic and sauté for about 1 minute until fragrant.
- Stir in the sliced mushrooms and cook for 6–8 minutes until softened and browned.
- Pour in the vegetable broth and stir continuously for about 2 minutes.
- Reduce heat to low, add the cream, salt, and pepper. Simmer for 1 more minute. Set aside.
Zucchini Noodles:
- Bring a large pot of water to a boil. Add the spiralized zucchini and cook for 2–3 minutes until just tender.
- Remove using a slotted spoon and transfer to a colander. Rinse immediately under cold water.
- Drain well and place on a paper towel-lined plate to absorb excess water.
Evenly divide the zoodles onto serving plates. Spoon the creamy mushroom sauce on top and garnish with fresh parsley. Serve immediately for best texture and flavor.
Nutrition Facts (Per Serving)
- Calories: 77
- Carbohydrates: 7.9g
- Protein: 3.4g
- Fat: 4.6g
- Sugar: 4g
- Fiber: 2.4g
- Sodium: 120mg
Benefits of Zoodles Over Pasta
Swapping traditional noodles for spiralized zucchini is one of the simplest ways to reduce carb intake while boosting vegetable consumption. A cup of cooked spaghetti contains over 40g of carbs, while zucchini noodles clock in at under 7g – a major difference for those managing blood sugar or following keto.
According to the USDA, zucchini is also a good source of potassium, vitamin C, and manganese, making it a heart-healthy and antioxidant-rich vegetable option.
🧠 Pro Tip:
Don’t overcook the zucchini noodles—they can quickly become soggy. Rinsing with cold water stops the cooking process and helps preserve their texture.
Conclusion
This Meat-Free Zoodles Stroganoff is creamy, flavorful, and deceptively light. It’s a delicious way to enjoy comfort food on a ketogenic diet—without the heaviness of cream-based pastas or the carbs of wheat noodles. Add this dish to your weekly rotation for a refreshing, plant-forward keto option that the whole family will love.
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