Low-Carb Sautéed Zucchini with Mushroom

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Description

This Low-Carb Sautéed Zucchini with Mushroom recipe is a quick, healthy, and flavorful side dish that’s perfect for any meal. Tender zucchini slices and earthy mushrooms are sautéed with garlic, olive oil, and herbs for a light yet savory dish. Naturally low in carbs, gluten-free, and vegetarian-friendly, it makes a great pairing with grilled meats, fish, or as a wholesome main for light dinners.

Ingredients for Low-Carb Sautéed Zucchini with Mushroom

  • 2 medium zucchinis, sliced into half-moons

  • 1 cup mushrooms (button, cremini, or shiitake), sliced

  • 2 tbsp olive oil (or avocado oil)

  • 2 cloves garlic, minced

  • ½ small onion, finely chopped (optional)

  • ½ tsp dried oregano (or Italian seasoning)

  • ¼ tsp red pepper flakes (optional, for heat)

  • Salt and black pepper, to taste

  • 1 tbsp fresh parsley, chopped (for garnish)

  • 1 tbsp grated Parmesan (optional, for topping)

Instructions

  1. Wash and slice the zucchini and mushrooms.

  2. Heat olive oil in a large skillet over medium heat.

  3. Add garlic and onion (if using) and sauté for 1–2 minutes until fragrant.

  4. Add sliced mushrooms and cook for about 3–4 minutes until they release moisture and start browning.

  5. Stir in zucchini, oregano, salt, and pepper. Cook for another 5–6 minutes, stirring occasionally, until zucchini is tender but not mushy.

  6. Sprinkle with red pepper flakes and fresh parsley.

  7. Serve warm, topped with Parmesan if desired.

Notes

  • Avoid overcooking zucchini—it should stay slightly firm.

  • Mushrooms shrink while cooking, so don’t be afraid to add extra if you love them.

  • Use ghee or butter instead of olive oil for a richer flavor.

  • Works well as a topping for cauliflower rice, grilled chicken, or omelets.

Tips

  • Slice zucchini evenly so they cook at the same rate.

  • Add a splash of lemon juice at the end for brightness.

  • For extra protein, toss in cooked chicken strips or shrimp.

  • Use a cast-iron skillet for a deeper caramelized flavor.

Servings

  • Serves: 3–4 (as a side dish)

  • Serving Size: ~1 cup

Nutritional Info (per serving, without Parmesan)

  • Calories: ~95

  • Carbohydrates: 6g

  • Fiber: 2g

  • Net Carbs: 4g

  • Protein: 3g

  • Fat: 7g

Health Benefits

  • Low in carbs – suitable for keto and diabetic-friendly diets.

  • Rich in fiber – promotes digestion and satiety.

  • Packed with antioxidants – zucchini and mushrooms contain vitamins A, C, and selenium.

  • Supports weight management – light, filling, and nutrient-dense.

  • Heart-healthy – cooked in olive oil, a source of healthy fats.

Q&A

Q: Can I make this dish ahead of time?
A: Yes, but it’s best eaten fresh. If storing, refrigerate for up to 2 days and reheat in a skillet (not microwave) to keep texture.

Q: Can I use frozen zucchini or mushrooms?
A: Fresh works best, but frozen can be used if thawed and drained well to avoid excess water.

Q: What protein pairs best with this dish?
A: Grilled chicken, salmon, shrimp, or even eggs for a light meal.

Q: How do I make it vegan?
A: Simply skip the Parmesan or replace with nutritional yeast.

Q: Can I spice it up more?
A: Yes, add chili powder, smoked paprika, or cayenne for a kick.

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