This Walnut & Garlic Summer Squash recipe is a perfect keto-friendly side dish or light meal. Combining tender, sautéed green summer squash with crunchy walnuts and aromatic garlic, it delivers rich flavors and healthy fats that support your ketogenic lifestyle.
Why This Recipe Works for Keto
Summer squash is naturally low in carbohydrates, with about 3 grams of net carbs per cup, making it an ideal vegetable choice for keto. Walnuts are a fantastic source of healthy omega-3 fatty acids and provide a good protein boost while remaining low in net carbs.
According to research published by the National Institutes of Health, walnuts are also rich in antioxidants, which can reduce inflammation and improve heart health—both important for maintaining overall wellness on a ketogenic diet.
Ingredients
- 2 lbs green summer squash, rinsed and cubed
- ½ cup walnuts, crushed
- 3 garlic cloves, crushed
- 10 sprigs parsley, minced
- 2 tbsp vegetable oil
- 1 tbsp vegetable oil (extra for walnut mixture)
Instructions
- Heat 2 tablespoons of vegetable oil in a preheated pan over high heat.
- Add the cubed summer squash and cook, stirring frequently, until the squash is soft and lightly browned, about 8-10 minutes.
- In a separate bowl, combine the crushed walnuts, minced parsley, crushed garlic, and 1 tablespoon of vegetable oil. Mix well to create the walnut-garlic dressing.
- Remove the pan from heat and stir in the walnut mixture until the squash is evenly coated.
- Serve warm or allow to cool and enjoy as a refreshing keto side dish.
Nutritional Information (Per Serving)
- Calories: 239 kcal
- Carbohydrates: 10 g (net carbs approximately 7 g after fiber)
- Fats: 20 g
- Proteins: 5.3 g
- Fiber: 3 g (from walnuts and squash)
This dish is a great way to increase your daily intake of healthy fats and fiber while keeping carbs low. Walnuts, in particular, offer 2.5 grams of omega-3 fatty acids per ounce, which supports brain health and cardiovascular function on a keto diet.
Tips to Enhance Your Keto Meal
For an extra layer of flavor, try adding a squeeze of fresh lemon juice or a sprinkle of grated Parmesan cheese before serving. Both options add richness and brightness without compromising keto macros.
For more keto vegetable recipes, visit Healthline's keto vegetable guide for ideas on nutrient-dense low-carb veggies.