3 Ways to Prepare Delicious Keto Zone Grilled Vegetables
Searching for new ways to prepare vegetables?
It’s as easy as heading out to the grill. When done right, grilled vegetables can have a delicious flavor, amazing health benefits, cancer-fighting nutrients (1, 2) and great texture. They are great year-round and offer a low-mess, easy dinner side dish option.
Here are 3 ways to grill delicious Keto Zone vegetables.
3 Ways to Prepare Keto Zone Grilled Vegetables
#1 – Easy Keto Zone Grilled Vegetables
- 2 portobello mushrooms
- 1 eggplant, ends trimmed off and cut into 1/2″ slices
- 1 zucchini, ends trimmed off and cut into 1/2″ slices
- 1 yellow squash, ends trimmed off and cut into 1/2″ slices
- 1 onion, ends trimmed off and cut into 1/2″ slices
- 1 bunch thick asparagus, ends trimmed
- 1 red bell pepper, seeded and cut into quarters
- 4 tablespoons extra virgin olive oil
- 1 teaspoon of sea salt
- 1-2 teaspoons freshly ground black pepper
- Preheat grill to medium heat, at 350°F to 450°F.
- Set prepared vegetables on a large tray. Drizzle the vegetables with 2 tablespoons olive oil and sprinkle evenly with salt and pepper.
- Place vegetables on the grill. Grill with the lid closed until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers, onion, and mushroom; 5-7 minutes for the yellow squash, zucchini, and eggplant and asparagus.
- Dress with additional 2 tablespoons olive oil.
- Serve warm or at room temperature. Serves 6.
Nutrition info: 140 calories, 10 grams fat, 5 grams net carbs (9 grams carbs, 4 grams fiber), 3 grams protein
#2 – Blistered Shishito Peppers
- 2 cups shishito peppers
- 4 tablespoons olive oil
- 1/2 teaspoon sea salt
- 1/2 teaspoon fresh cracked pepper
- Place a cast-iron skillet on the grill grate or the grill’s side burner (if available).
- Place peppers in the pan, add 2 tablespoons olive oil and stir well.
- Blister, moving around with tongs.
- Season with 2 additional tablespoons olive oil, coarse salt, and fresh pepper before serving as an appetizer or side dish. Serves 4.
Nutrition info: 140 calories, 15 grams fat, 1 grams net carbs (4 grams carbs, 3 grams fiber), 1 grams protein
#3 – Keto Zone Grilled Vegetables Salad
- 1 medium eggplant, ends trimmed off and sliced ¼” thick
- 1 medium zucchini, ends trimmed and sliced ¼” thick
- 1 red bell pepper, seeded cut into ½” strips
- 5 tablespoons extra virgin olive oil
- 2 garlic cloves, minced
- ¾ teaspoons sea salt
- ½ teaspoons cracked black pepper
- ½ teaspoons dried oregano
- ½ cup crumbled feta
- Preheat grill to medium heat (350°F to 450°F).
- Brush vegetables with 2 tablespoons olive oil.
- Lay sliced vegetables on the grill and cook until tender and slightly charred on edges, about 3 to 4 minutes per side.
- Remove vegetables and let cool 5 minutes. Chop into ½” pieces and transfer to a bowl.
- Add olive oil, garlic, salt, pepper, and oregano and toss to coat. Sprinkle with feta cheese and toss lightly.
- You can salt the eggplant slices for 30 minutes beforehand to aid cooking and reduce any bitterness. Serves 4.
Nutrition info: 195 calories, 22 grams fat, 6 grams net carbs (11 grams carbs, 5 grams fiber), 4 grams protein
Tips for Keto Zone Grilled Vegetables
While grilling vegetables is simple, a few tips can help ensure your success.
- Slice the vegetables the same thickness so they cook at the same rate. As you’ll see in the recipes above, most vegetables like eggplant, zucchini, etc., should be sliced to a uniform thickness. One-third to 1/2 inch is a good size. Of note, slicing the veggies too thin will make them too tender and more likely to disintegrate on the grill.
- Give your veggies an oil down. You always want to oil the foods you grill, and not the grill itself. Drizzle the vegetables with olive oil, then spread evenly with your fingers. The mushrooms will absorb the oil quickly, so oil right before grilling and work quickly when working with mushrooms.
- Season simply. Sea salt and fresh ground pepper are enough seasonings for almost any vegetable. They will absorb the salt as they cook, enhancing their inherent sweetness. If you’d like more flavor, try adding dried herbs such as oregano, mint, tarragon, or basil.
- Grill hot. Start your veggies over medium heat, about 350°F to 450°F. Lay long slices of asparagus or carrots crosswise over the grates, so they don’t fall through. Close the grill lid and cook the vegetables undisturbed, flipping after 3-5 minutes.
- Put a lid on it. Closing the lid of your grill creates an environment similar to an oven, baking the vegetables as they lightly char. Check their progress every few minutes.
Cooking Times for Grilled Vegetables
Vegetables cook at different rates due to thickness. When you grill with the lid down and create an oven environment, you can get a consistent result. Here are general cooking times with lid down:
- Artichokes: Boil for 10-12 minutes, then quarter and cook 4-6 minutes
- Asparagus: 6-8 minutes
- Bell pepper: Whole for 10-12 minutes; quartered for 5-8 minutes
- Carrot: Boil for 4-6 minutes, then grill 3-5 minutes
- Eggplant: 5-7 minutes (thicker slices will take longer)
- Portobello mushroom: 8-10 minutes
- Onion: Sliced 8-10 minutes; halved 35-40 minutes
- Green onion: 3-4 minutes
- Tomato: 6-8 minutes halved
- Zucchini: 5-7 minutes
Some vegetables will appear slightly dry as they come off the grill but will improve as they rest.
Grilled vegetables are a great side dish for any Keto Zone meal. Add extra olive oil after grilling for more fat and incredible health benefits (3). Head to the grill for your Keto Zone Grilled Vegetables during any season.