Tag Archive for zucchini

A Snack to Crunch!


No, not that kind of crunch!

The type of crunch I am talking about is the loud tortilla chip kind of crunch!  On Keto, I think it is safe to say, that one of the things we miss the most is that crunch of a chip or cracker.  One of my summer-time favorites was corn chips and salsa.  Needless to say, the corn is gone forever, but the salsa is here to stay.  So what does one do for that crunch, scoop, or dip?


For a long time, I used a ton of celery, and still do for many things.  It can scoop, it’s refreshing, full of fiber, and I can have it for all those wonderful Keto dips out there.  It is not good for salsa though.  Then I discovered the cheese crisps we posted a few weeks ago.  Love those, especially for guacamole.  The cheese is the perfect accompaniment with avocado.

But, what about the salsa?  Well…zucchini was again on sale at Sprouts last week, so I bought a bunch to experiment.  Over the weekend I tried three different recipes for zucchini crisps.  I will share two of them with you, and you can choose which you prefer.

The first is a simple chip, and when I say simple, all you need is time and a few ingredients:

Crispy Chips


2 Zucchini Squash

1/2 Cup Coconut Oil

Pink Himalayan Salt


Parchment Paper

Jelly Roll Pans


Wash and dry your zucchini.  When I say wash, I mean wash with soap and water!


I used a Mandoline to slice my zucchini very thin.  This also makes it a fast process.  You want them very thin.  Mine were probably less than 1/8 inch thick.

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Now, I will tell you what I did, and also how you can do it differently.

The first thing I would change is to either slice my zucchini on the diagonal or lengthwise.  The reason being, they shrink tremendously when they dehydrate so if the purpose is for dipping, these left very little surface area to do such.

Line your jellyroll pan with parchment paper.  I used a slip mat, and it was a huge chore to clean, so go with parchment on these.  Just pretend this slip mat is parchment paper.


Pour your coconut oil into a small pyrex or similar bowl.  Just something shallow will do.

Dip each “chip” into the oil and place on your parchment. They can be close together.  Variation: You can lay all your zucchini out and then brush them with the oil.  You just have to flip them half way through baking.


Once you have dipped or placed all your zucchini on your parchment, sprinkle a very scant amount of salt on top.  This was a huge mistake of mine.  I used a normal amount of salt, but they shrank so much, they were literally coated in salt.  A little goes a long way on these!


Place in a 200 degree oven for 2 hours.  Yes, two hours.  This will dehydrate and crisp them.  I flipped my cookie sheet around about half way through so they cook evenly.

This is how much they will shrink, and why I recommend slicing the opposite direction for dipping chips:


Place on a paper towel to absorb the remaining oil.  Once dry, seal them in a ziplock bag or they will get soggy.


Method 2:

Cheesy Chips

These were described as tasting just like a “Cheez It”.  In other words, a great snack for the kids looking for that healthy crunch without any grain!!!

These are similar to above, except for the cheese.  Follow the same directions until you finish with your oil.


2 Zucchini Squash

2 Cups Parmesan Cheese

1/2 Cup Coconut Oil



Parchment Paper


Slice your zucchini as described above using a Mandoline.


Place the Parchment paper on your jelly roll pan (make sure it has sides.)

Grind your parmesan cheese in your Mini-Prep Cuisinart (unless you have already dirtied your big one.)  The parmesan adheres to the squash much easier when it is a bit finer, but still melts well, unlike the super fine ground you buy off the shelf.






Pour your finely grated cheese into a bowl.

Take your squash one by one and dip into the oil first, and then into the cheese.  Place each on a lined cookie sheet.




These will not need salt because your cheese is already salty.  You can add pepper if you like for taste.  You can always add extra cheese to the top if you have extra left over.

Bake at 425 degrees for 20 to 25 minutes.  They should be a little darker than golden brown to ensure they are crisp.  Serve immediately with your favorite dip or eat just as they are.




Store in a sealed container or Ziplock in the refrigerator.








Spaghetti and Meatballs?

Spaghetti was my husband’s favorite meal before we made the low carb lifestyle change.  This simple substitution of Zucchini instead of the dreaded wheat pasta is simple and delicious!  Just follow these steps:

1.  Wash (well), trim and peel your zucchini.  I used 8 squash (family of 5) for these pictures so you can get an idea of the final product and how many you will need for your family.  I find the fatter shorter zucchini easier to work with in the spiral vegetable slicer.  The one pictured was purchased at William’s Sonoma.

IMG_06182.  Start your spiraling one at a time.  This is super fast.  I let mine drop onto a flexible cutting board and then scrape them every so often into a colander.

IMG_0619 IMG_06203.  As you place your “noodles” into the colander, salt them well to help release the moisture from within the vegetable.  So..layer, salt, layer salt, etc. until your colander is full.  Then place the full colander in the sink to let the moisture drain out.  I usually do these in the afternoon before school dismissal, and then let them sit for a few hours so plan ahead.  (Note: You do not have to let them sit this long…30 minutes will suffice.  I just like to leave them and forget them during the busy time of the day.)


4.  You can see how the heaping pile of squash turns into your little pile of noodles!  That is the amount of water in the squash!  VERY IMPORTANT!  RINSE your noodles to remove all that excess salt!  I rinse well and then press out all the excess water.
IMG_06225.  When you are ready to serve these, melt some Kerrygold in a sauté pan and cook on medium for about 10 minutes.  I do this about 5 minutes before the meatballs come out of the oven.  It’s that easy to have pasta once again!


For the Meatballs you will need:

2 lb grass-fed ground beef

2 eggs

1 cup onion (depending on your taste)

1 Tbsp Ground Flax Seed

4 cloves garlic

3/4 tsp black pepper

1/2 tsp pink Himalayan salt

1/2 cup grated parmesan cheese

1 tsp Worcestershire sauce

1/2 tsp Hot Sauce

Grated Mozzarella Cheese or Cheese Sticks


1.  Lightly sauté the onions and garlic in a tbsp of butter and let cool.  Poor in a mixing bowl and mix all of your ingredients together with your hands EXCEPT for the mozzarella cheese.

2.  Make about a ball about an inch to inch and a half in diameter and flatten out.


3.  Place your mozzarella cheese in the middle and form a ball around the cheese.  I used cut up cheese sticks but have used shredding cheese before as well.  Place them on a foil lined cookie sheet sprayed with coconut oil.

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4.  Keep going with the meatballs until you have used all of your meat mixture.


5.  Cook in a preheated 375 degree oven for 20 to 25 minutes.

6.  Serve over your zucchini noodles and favorite low sugar, all natural pasta sauce like this one:



7.  Enjoy your yummy deliciousness!  This is great leftover too!  Annnnnnd…you can even top with more parmesan and mozzarella if you choose to to so.IMG_0630

8.  This will soon be a favorite in your house too!