Italian Keto Recipes
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I love Italian food but thought I would have to give it up when I went on my low carb /keto diet. I mostly thought of Italian food like pasta and gnocchi based food.
I started to explore other options to high carb pasta and invested in a vegetable shredder. At first, I just used a peeler with a fancy blade but liked my zucchini spaghetti so much I got a shredder.
Some people prefer a vegetable spinner.
They are quick and relatively inexpensive.
Now I make my favorite low carb/keto pasta sauce and put it over shredded lightly steamed veggies like zucchini or baked spaghetti squash (1 cup has 7 grams of carbohydrates). Spaghetti squash is a perfect substitute for pasta; it is easy and quick to cook and has great nutrients.
Related Article: Japanese Keto Recipes
Check out ketosummit.com recipe for Keto Spaghetti Squash Bolognese. The mixture of ground meat or chicken, fried onion and garlic, diced tomatoes, and fresh chopped basil are divine.
This is one of those recipes where my family comes home and smells the sauce and immediately asks “what’s cooking”? Keto summit’s instructions recommend baking their spaghetti squash with coconut oil, but I use a bit of olive oil because my taste buds can detect the coconut flavor. Your call here.
I have also experimented with hard vegetables like kohlrabi which has about 8 grams of carbohydrates per cup. Remember not to over steam or oven bake your vegetables.
Just like you want your pasta to al dente (cooked so as to be firm when bitten), the same goes for your spaghetti veggies. My favorite veggie is actually cauliflower which has a bit shy of 3 grams of carbs per 100 grams.
Cauliflower chopped into rice size bits is what we call cauliflower “rice” and is much lower in carbs than the white rice we used to use. How about low carb Chicken Cacciatore in a slow cooker?
I found it on blessyourheartyall.com
You will need:
- 4 boneless chicken breasts
- 2 Tablespoons olive oil
- 2 Tablespoons minced garlic
- 1 onion diced
- 1 cup mushrooms sliced
- ¾ cup pitted black olives
- 6 sprigs of thyme
- 3 Tablespoons chopped fresh basil
- 1 Tablespoon chopped fresh parsley
- ½ cup dry red wine
- 1 14 ounce Can of diced red tomatoes or 2 cups diced fresh ripe red tomatoes
- 1 14 ounce can tomato paste
- ½ teaspoon of red pepper flakes
- Brown both sides of the chicken breasts and garlic in a frying pan with olive oil and place in the bottom of a slow cooker. I like to fry the onions as well at this stage.
- Add all the rest of the ingredients on top of the chicken and stir to mix thoroughly. Cook on low heat 6-8 hours or on high heat for 3-4 hours.
- Make sure the chicken is fully cooked. If you want an alcohol free dish, omit the red wine and add chicken stock plus 1 tablespoon apple cider or red wine vinegar.
- Enjoy over cauliflower rice or steamed veggies.
Italian meals go great with a fresh salad and as long as you keep to leafy greens and a bit of red tomatoes, red, green, or yellow pepper, and olives. Grate some parmesan cheese or add some seeds or nuts as long as you keep your grams of carbs down to no more than 20 grams of carbs per day.
The following are two great low carb/keto-friendly salad dressings to try.
Mix in a bowl:
- 1 cup olive oil
- 4 tablespoons Balsamic vinegar or red wine vinegar
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1-2 tablespoons Dijon mustard
- ½-1 tablespoon Italian spices
I like to add a bit of sugar-free substitute like monk fruit powder but it is optional and a little goes a long way. Place in a bottle with a good lid and shake.
Let the flavors combine at least a half hour. Pour on the salad 10 minutes before serving. Leftovers can be stored in the fridge.
Keto No Honey-Mustard Dressing
In a bowl combine:
- ½ cup full fat sour cream
- ¼ cup water
- ¼ cup Dijon mustard
- 1 tablespoon apple cider vinegar
1 tablespoon low sugar substitute that is low in carbs like erythritol or monk fruit powder. Whisk or blend together.
Shake before using. Leftovers can be stored in the fridge.
Stay away from bottled dressings, especially those with honey, sugar, corn syrup, or Maple syrup, and read the label for carb content. Some people just dress their salad with olive oil, fresh lemon juice, and salt.
How about a small Italian keto-friendly dessert?
I found a great Tiramisu recipe from https://www.wholesomeyum.com
You need to plan ahead as the tiramisu needs to be made ahead of time. It is best eaten within the first day or second.
Tiramisu also usually contains a custard layer known as sabayon, made from egg yolks and sugar. In the original recipe, most sabayon contained Marsala wine.
By now you have guessed that regular tiramisu is not keto-friendly. But don’t fret or get anxious over these new terms.
The filling or sabayon is the most intimidating part. You will need to heat egg yolks and powdered sugar substitute in a small bowl over a double boiler like you use to melt chocolate.
If you have ever made chocolate mousse you will be ahead of the game. Follow Maya’s very detailed steps.
She provided lots of pictures and a short video to help you. There are lots of positive comments that others have left so if you are ambitious to give it a try.
Another easier alternative might be No-Bake Lemon Cheesecake Fat Bombs. They are lemony and need no baking.
Check the recipe out on eatwell101.com. Yum!
Or try Sara Nelson’s Tiramisu Fat Bombs on realbalanced.com. She uses coconut flour, cinnamon, monk fruit sweetener, espresso,cocoa powder, vanilla extract, cream cheese, butter and a teaspoon of Pinot noir.
Buon appetito or Mangiamo!