Low-Carb Sautéed Zucchini with Mushrooms

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Low-Carb Sautéed Zucchini with Mushrooms

This recipe focuses on texture—achieving a golden-brown sear on the mushrooms while keeping the zucchini tender-crisp.

  • Prep time: 10 minutes

  • Cook time: 10 minutes

  • Servings: 4

  • Dietary: Keto, Paleo, Vegan (if using oil), Gluten-Free

Ingredients

  • 2 medium Zucchini (sliced into half-moons)

  • 8 oz (225g) Cremini or Button mushrooms (sliced)

  • 2 tbsp Olive oil or Unsalted butter

  • 3 cloves Garlic (minced)

  • 1 tsp Fresh thyme (or ½ tsp dried)

  • Salt and black pepper to taste

  • Optional: Red pepper flakes for heat or a squeeze of lemon juice for brightness.

Instructions

  1. Prep the Veg: Ensure your mushrooms are wiped clean and dry. Slice the zucchini into even 1/4-inch thick half-moons.

  2. Sear the Mushrooms: Heat your oil/butter in a large skillet over medium-high heat. Add the mushrooms in a single layer. Do not stir for 2–3 minutes. This allows them to brown and develop deep flavor.

  3. Add Zucchini: Once mushrooms are golden, toss in the zucchini. Sauté for another 4–5 minutes, stirring occasionally, until the zucchini is tender but still has a slight “bite.”

  4. Aromatics: Lower the heat slightly. Add the minced garlic, thyme, and red pepper flakes (if using). Sauté for 1 minute until the garlic is fragrant.

  5. Finish: Season generously with salt and pepper. Remove from heat immediately to prevent the zucchini from becoming mushy.

Nutritional Info (Per Serving)

Estimates based on standard ingredients.

Metric Amount
Calories 85 kcal
Net Carbs 4g
Protein 2g
Fat 7g
Fiber 2g

Benefits of This Dish

  • Blood Sugar Friendly: Extremely low glycemic index, making it ideal for diabetics or those on Keto.

  • High in Antioxidants: Mushrooms provide selenium and ergothioneine, which help protect cells from damage.

  • Hydration: Zucchini is about 95% water, helping you stay hydrated while you eat.

Pro Tips for Success

  • The “Crowding” Rule: Don’t overcrowd the pan. If the vegetables are piled on top of each other, they will steam instead of sear, resulting in a soggy texture.

  • Salt at the End: Salt draws out moisture. If you salt the zucchini too early, it will release water and get mushy. Save the salt for the final 60 seconds of cooking.

  • High Heat is Key: You want a fast cook to get that caramelized exterior without overcooking the interior.

Q&A

Q: Can I meal prep this?

A: Sautéed zucchini is best eaten fresh. If reheated, it can become quite soft. If you must meal prep, undercook the zucchini slightly so it finishes “cooking” when you microwave it later.

Q: How do I prevent the mushrooms from being “rubbery”?

A: Start with a very hot pan and enough fat. Rubbery mushrooms usually happen when they are “boiled” in their own juices at a low temperature.

Q: What protein does this pair well with?

A: It’s incredibly versatile. It pairs beautifully with grilled salmon, roast chicken, or even topped with a fried egg for a light lunch.

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