Keto Ravioli: Which Ingredients You Have to Put Behind?
Ravioli is one of the most beloved kinds of pasta. This dish even has a dedicated holiday – National Ravioli Day, celebrated on the 20th of March.
Imagine thin layers of perfect Italian egg pasta, wrapping up creamy ricotta, juicy spinach, and black pepper. Delight. But is there such a thing as keto ravioli, that holds the same level of awesomeness?
I’d say maybe. Read on.
Do you have a particular question about keto ravioli? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Ravioli ingredients
The recipe and the notion of what you can stuff your ravioli with were continuously changing throughout history. And the first mention of this dish was registered in the 14th century.
Back then, it was made of minced green herbs mixed with fresh egg and cheese, and seasoned with “sweet and strong spices”.
And later on, with gaining momentum, the ingredients were all the things that could have been available to the chefs of the Old World. Pasta, beet, spinach, nettle, parsley, mallow, mint, dandelion, borage, and many others, cultivated or wild, etc.
But nowadays still the most common recipe is when ravioli is prepared with spinach usually mixed with hard cheese and ricotta. Then well buttered and sprinkled with cheese and black pepper.
Can you eat ravioli on keto?
While the recipes of modern ravioli might differ from chef to chef, it’s quite clear that traditional pasta can’t be a keto-friendly dish by no means.
Just to be sure, let’s look at tomato & meat sauce dish interpretation by Chef Boyardee.
The ingredients include tomatoes, wheat flour, beef, cracker meal, salt, high fructose corn syrup, carrots, modified corn starch, onions, monosodium glutamate, caramel coloring, flavorings, enzyme modified cheese, etc.
And it has 190 calories per serving, including 28g of carbs. While it’s not the highest amount of carbs for some, it’s still a daily allowance on keto. Not to mention that the ingredients list is not really “clean keto-approved”. So eating traditional ravioli on keto might not be the best idea. However, there’s an alternative.
Keto-friendly ravioli recipe
In this vegan keto ravioli recipe, an actual pasta is substituted with zucchini. But guess what? While it's getting healthier, it's not compromising the taste even a tiny bit.
Notes
This recipe only has 4.9g of net carbs per serving (along with lots of good fats), so it's absolutely keto compliant.
Ingredients
- 4 medium-sized zucchini
- 1 cup of raw almonds
- 1 cup of walnuts
- 4 cloves of garlic
- ¼ cup of hemp seeds
- ¼ cup of pine nuts
- 1 tablespoon of olive oil
- pink Himalayan salt to taste
- ground black pepper to taste
- 1 teaspoon of nutritional yeast
- 1 cup of water
- 1 cup of spinach
- 1 cup of basil
Instructions
- 1. The first step is to make nutty parmesan by blending hemp seeds, palm nuts, yeast, and a bit of salt. Set it aside.
- 2. Preheat the oven to 350F / 175 C.
- 3. Meanwhile, cut zucchini into thin strips lengthwise. Aim for 12-15 stripes per zucchini.
- 4. Put the veggies on the paper towels and add a dash of salt to help with the draining process.
- 5. Mix almond, walnuts, seasoning, water, garlic, spinach, and basil in a blender or food processor until it reaches a ricotta-like consistency.
- 6. Get back to the drained zucchini. Make a cross from two strips and put a scoop of nutty ricotta in the middle. Fold the tips in the middle to create a ravioli-like shape.
- 7. Repeat the process once you are out of zucchini strips or the filling.
- 8. Place zucchini ravioli into a baking sheet and drizzle with olive oil (or maybe your favorite keto sauce).
- 9. Bake for 20 minutes, then get it out and sprinkle with nutty parmesan from step 1. Put it back in the oven and cook for another 15-20 minutes.
- 10. Once it's done, let it cool for a while and serve when warm.
Nutrition Facts
Keto-friendly ravioli | Recipe card
Serves: 6 servings
|
Amount Per Serving: 5-6 ravioli
|
||
|---|---|---|
| Calories | 390 | |
| % Daily Value* | ||
| Total Fat 27.6g | 41.5% | |
| Saturated Fat 1.8g | 5% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 101mg | 4.2% | |
| Total Carbohydrate 10.3g | 3.3% | |
| Dietary Fiber 5.4g | 20% | |
| Sugars 2.5g | ||
| Protein 12.7g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 91mg | Iron 3mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Thanks for the graphics: Canva.com
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