Low Carb Ricotta Stuffed Zucchini Boats. 3.3g net carbs and NUT-FREE. A keto-friendly way to enjoy courgettes alongside your main course. Or even on their own, for lunch or as a savoury snack.
And of course, this can make a great vegetarian main course, with protein coming from dairy, egg, and my favourite: lupin flour (which you can replace if you must).
Did you know that lupin seeds are low in calories, low in starch, very low in carbohydrates, high in fibre, AND have a complete protein profile? Plus, the plant is so good at adapting to different soils and conditions that it grows without the need for chemical treatments or genetic modification.
LUPINS: KETO or NOT? OPTIMAL or NOT?
Lupin seeds and flour are, without any shadow of doubt, the ultimate clean food, on any ‘diet’.
Yes lupins are legumes. Just like peanuts are. Yes they’re ‘keto‘ (cue long sigh + eye roll). Your metabolism cannot distinguish between 1g of carbs from coconut/almonds/eggs/peppers/etc, and 1g of carbs from lupin. A carb is a carb. End of story.
Some self-proclaimed ‘experts’ might tell you that lupin isn’t optimal because it’s a legume. But the truth is that although some studies have suggested detrimental health issues, others have reported the exact opposite. So the jury is still out, yet these smart alecks will stick to their opinion no matter what. A more intelligent and sensible approach, in my view, is to give lupin a miss when there’s an established sensitivity to legumes. Or a peanut allergy. Otherwise, it makes zero sense to avoid it. THIS article is balanced and well referenced – if you’re interested. Or take a look at lectins in THIS ONE.
With all that said, feel free to swap the little bit of lupin flour indicated in the recipe with coconut or almond flour. The end result will differ, but hey – whatever makes you happy is fine with me.
How to Make Low Carb Ricotta Stuffed Zucchini Boats
Wash, dry, top, tail, slice in half and scoop out the pulp. A melon baller, pulp scraper, or similar implement is really useful but not necessary.
Chop the pulp or blitz it coarsely in a food processor. Then squeeze the water out of it. Mix with all other ingredients, stuff the ‘boats’. Bake.
And if you bake Low Carb Ricotta Stuffed Zucchini Boats ahead, you can enjoy them either re-heated or cold for up to 3 days.
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- Yield: 4
- Serving: 1 (half zucchini)
- Calories: 123
- Fat: 7.5g
- Net Carbs: 3.3g
- Protein: 9g
- 2 large zucchini (500g)
- fine Himalayan pink salt (U.S. option HERE)
- 1 large egg (55g without shell)
- 60g ricotta (drained)
- 25g Parmigiano Reggiano (grated)
- a generous sprinkle of ground white/black pepper
- ⅛ tsp ground nutmeg
- 20g lupin flour (U.S. option HERE)
- 5g fine coconut flour (U.S. option HERE) (N.B. May not be necessary - see notes below)
- 10g extra virgin olive oil (U.S. option HERE)
- top and tail zucchini - you should end up with 450g total net weight.
- slice in half along the length; using a melon baller or similar instrument, scoop out the pulp and scrape along the cavities to smooth your ‘boats’; sprinkle pink salt and turn them upside down over a chopping board.
- blitz the pulp lightly using a food processor (I use a mini chopper - U.S. option HERE) in ‘pulse’ mode - to obtain coarse pieces; wrap the pulp in a muslin cloth and squeeze the water out (from 160g pulp, you should end up with about 110g).
- pre-heat oven to 190°C static.
- place the pulp in a mixing bowl and combine with egg, ricotta, 15g Parmigiano, lupin flour, ¼ tsp pink salt, nutmeg and ground pepper; leave for a couple of minutes, then add coconut flour if needed.
- turn your zucchini ‘boats’ over and wipe away all the released moisture with kitchen paper towels.
- pour and spread a little extra virgin olive oil in an adequate-sized baking tin, place the empty zucchini boats inside and fill them with the ricotta mixture.
- sprinkle the remaining Parmigiano all over, lightly drizzle with olive oil and bake 40-45 mins until nicely caramelised.
You can definitely bake these in advance and enjoy them either re-heated or cold.
The only way to ensure accurate measurement of ingredients is with Metric Kitchen Scales (U.S. option HERE).
I value your feedback! Please leave a comment below. And if you can, please share a photo of your masterpiece on social media with the hashtag #queenketo. Thank you!