Roasted Veggies with Feta Cheese & Crunch

Keto Roasted Veggies with Feta Cheese & Crunch contains a delicious taste. We add cauliflower, olive oil, zucchini, broccoli, and red bell peppers to create the smooth and creamy flavor commonly found in roasted vegetables. We top these roasted vegetables with Feta cheese, nuts, and seeds to add the good fats and crunchy taste. Keto Roasted Veggies with Feta Cheese & Crunch is ideal for a light supper or snack that is low in carbohydrates. We do not recommend storing them because the vegetables turn mushy after defrosting. A serving of this pan mix contains four grams of net carbs. This cuisine requires only a few basic ingredients, which are easily found in stores and even the pantry. This recipe cooks in 25 minutes and is excellent for weekdays. This lunch is high in fat, keeping us full all day.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATISTICAL OVERVIEW:

• Diet: Keto
• Course: Side Dish
• No. of Calories: 160 kcal
• Prep time: 10 minutes
• Cuisine: American
• Cook time: 25 minutes
• Single portion size: 1 cup
• Cooking mode: Oven roasting
• Total servings: 4
• Level of difficulty: Easy
• Total time: 35 minutes

TOOLS:

• Sharp knife
• Measuring spoons
• Foil or parchment paper
• Cutting board
• Big sheet pan
• Mixing bowl

INGREDIENTS:

• Salt
• One cup of broccoli florets
• Sliced zucchini, 1 medium
• Half a tsp of smoked paprika
• 1 small sliced red bell pepper
• Black pepper
• Roasted pumpkin seeds, 1 tbsp.
• 2 tbsps of olive oil
• One tsp of garlic powder
• Half a tsp of Italian seasoning, dried
• 2 tbsps chopped pecans or walnuts
• 1 cup of cauliflower florets
• One-fourth cup crumbled feta cheese

INGREDIENT NOTES AND THEIR KETO SUBSTITUTION:

ZUCCHINI:

• It provides the water content to the mixture and delivers a tender texture. It cooks more rapidly than the other veggies, so we make thick slices. You can also add a yellow squash instead.

BROCCOLI:

• The use of broccoli maintains the crunchy texture and has a low-carb count, which helps in proper roasting. We can utilize half-sliced Brussels sprouts in place of it as a good replacement.

OLIVE OIL:

• This oil helps the veggies to roast gently in place of steam, which provides the healthy fats required for a keto diet. You can substitute avocado oil.

RED BELL PEPPERS:

• These peppers offer a soft, sweet taste and color. Utilize them in a small amount to maintain the low-carb count. We can replace green bell peppers, which contains low-carb count.

CAULIFLOWER:

• It helps in browning the veggies, and it is a good absorber of seasonings. Utilize fresh cauliflower. If required, swap with the chopped cabbage.

TOPPINGS:

• We use feta cheese, seeds, and nuts to create a texture and salty taste in the veggies. You can slightly chop them. For more crispy texture, utilize crushed pork rinds.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Warm the empty oven to 400 degrees Fahrenheit.
2. Use parchment paper to coat the pan.
3. Include all the veggies in a big mixing bowl.
4. Spread the olive oil on the veggies.
5. Include salt, garlic powder, pepper, Italian seasoning, and paprika.
6. Mix them properly till they become equally coated.
7. Add the veggies in a single to the dish.
8. Roast for half an hour.
9. Mix one time after flipping when cooking.
10. Garnish the roasted veggies with feta crumbles, seeds, and nuts.
11. Place it on a side when the veggies are slightly golden and veggies are soft.

TIPS:

• For continuous roasting, you can slice the veggies uniformly.
• Don’t overcrowd the pan.
• If you want, use the grated Parmesan after roasting it.
• Roast the center carefully for a good texture.

SERVING SUGGESTIONS:

LIGHT KETO MEAL:

• Beef Steak Bites
• Garlic Butter Chicken Thighs
• Lemon Herb Grilled Salmon

WHITE KETO PROTEINS:

• Veggie Skillet
• Roasted Veggie Avocado Plate
• Power Bowl

MEAL PREP:

• Lunchbox
• Sheet Pan Veggie Bowls
• Low Carb Mix Packs

STORAGE INFORMATION:

REFRIGERATION:

• Chill the remainders in a closed pan for three days.

FREEZING:

• We don’t suggest storing them because the veggies become mushy after defrosting.

FAQs:

Could I alter the seasonings?

• Sure, you can add different kinds of herbs such as chili flakes, rosemary, or thyme.

May I add frozen veggies?

• Fresh vegetables provide a better taste. The use of frozen vegetables produces an extra water content.

Will I use cheese?

• Yes, you can include shreds of cheese at the end of cooking.

Is this dish vegan?

• Every single component we use in this recipe is made from plants.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL FACTS:

Proteins: 4 g

Fiber: 3 g

Net carbs: 4 g

No. of calories: 160 kcal

Sodium: 180 mg

Sugar: 2 g

Fats: 12 g

One single portion: 1 cup

Total carbs: 7 g