Cucumbers have been a staple in our diets for over 3,000 years due to their antioxidant and nutrient density.
But is cucumber keto-friendly?
This post takes a look at the carb content of cucumbers and some delicious keto recipes and alternatives.
Can you eat cucumber on the keto diet?
A cup of cucumber contains less than 2 grams of carbs, so you can eat whatever you want without interfering with ketosis.
But what distinguishes cucumber is that it contains 96 percent of water. This makes it useful when dealing with the keto flu and headaches as it keeps you hydrated and relieves symptoms.
Cucumber nutritional information
One cup serving of sliced cucumber:
- 16 calories
- 1.9 grams of carbohydrates
- 0.6 grams of fiber
- 0.6 grams of protein
- 0.2 grams of healthy fats
Cucumbers also contain a few essential vitamins and electrolytes like potassium, sodium, and vitamin C, which can help you recover from the keto flu.
What are the health benefits of cucumber?
Here are some of the powerful health benefits of cucumber that caught my attention:
- It stabilizes blood cholesterol
- It’s loaded with antioxidants
- It contains a high percentage of fiber
It stabilizes your blood cholesterol
Cucumbers contain 73 different phenolic compounds, which are phytonutrients that stabilize cholesterol by reducing LDL, increasing HDL and lowering harmful triglycerides.
It’s loaded with antioxidants
The antioxidants in cucumbers also provide anti-inflammatory benefits such as:
- carotenoids;
- flavonoids;
- Laresresinol
Studies show These antioxidants protect you from disease and boost your immune system. For example, your body converts provitamin A carotenoids into vitamin A, which is essential for eye health, skin purification, and immunity.
It contains a high percentage of fiber
Cucumbers contain fiber, which helps the microbes in your gut produce butyrate. These butyrates are the fuel responsible for repairing mucosal damage and inflammation in your stomach.
Medical research shows that patients with irritable bowel syndrome or irritable bowel syndrome have low levels of butyrate.
So you not only avoid constipation and digestive problems, but also reduce the chances of developing chronic stomach problems.
How to include cucumbers in your ketogenic diet
If you’re looking to boost your cucumber consumption without getting bored, consider these delicious keto cucumber recipes:
- Keto Creamy Cucumber Salad
- Keto cucumber bites with tuna
- Avocado and cucumber salad
- Keto chicken salad stuffed with cucumber boats
- Bacon and cucumber bites
Creamy keto salad with cucumber
This creamy cucumber salad only takes 10 minutes to prepare. First, gather the following ingredients:
- Medium cucumber
- One tablespoon of keto mayonnaise
- 1 tablespoon Dijon mustard
- One red onion
- a glass of sour cream
- One tablespoon of lemon juice
- One teaspoon of xylitol
- Salt and Pepper
Cut the cucumber and onion into thin slices. Add the sour cream, lemon juice, mayonnaise, mustard, and xylitol to a bowl and stir well. Add sliced cucumbers and onions, salt and pepper to taste and dig in!
Spicy keto bites with tuna
Cucumber and tuna bites are a handy on-the-go snack. It doesn’t take long to prepare, and the meal contains less than 1 gram of net carbs. When making these bites, you will need:
- One medium-sized English cucumber
- mayonnaise
- Red pepper
- Tuna can
- 1 teaspoon garlic, cayenne pepper and smoked paprika
Cut the cucumber into half-inch-thick pieces and place them on a plate. Mix all other ingredients like mayonnaise, pepper, tuna and seasonings in a bowl. Once the mixture has completely covered the tuna, scoop up a tablespoon of the tuna, put it on top of the cucumber slices, and enjoy!
Avocado and cucumber salad
If you’re looking for a low-carb and delicious recipe you can make in less than five minutes, choose the Cucumber Keto Salad. You only need three ingredients, which makes it easy to save and recreate:
- Large unpeeled cucumber
- Soft avocado
- One lemon juice
- A touch of salt and pepper
Prepare this salad a few hours ahead of time for maximum flavor. Cut the cucumber and avocado into slices, put them in a bowl, pour lemon juice over it and seal it with foil for two to three hours.
This foil keeps the air out, preventing the cucumbers from turning brown.
The final step is to sprinkle some salt and pepper to taste, and it’s ready to be served.
Keto stuffed chicken salad with cucumber
But if you’d prefer some chicken or meat in your salad, consider these cucumber boats. You will need:
- Four medium-sized cucumbers
- Chicken fillet cup
- A quarter cup of keto mayonnaise
- A cup of chopped green onions
- Half a cup of celery
- Lemon juice
- Salt, pepper and garlic
First, cut the cucumber lengthwise, then grate the inner part and set aside.
Add the fried chicken fillet, mayonnaise, spring onion, celery and lemon juice to a large bowl and mix well. Fill your cucumber boats with this mixture, and eat away!
Bacon and cucumber bites
As a bacon lover, this is my go-to when I need something to snack on because I won’t have to spend hours in the kitchen. Only requires:
- Great choice
- 1 cup cooked or dried bacon
- Half a cup of cream cheese
- A spoonful of green onions and parsley
- Salt and Pepper
Peel the cucumber, cut it into small slices and put it on a plate.
Mix bacon, cream cheese, scallions, parsley, salt and pepper in a bowl. Using a large spoon, scoop this mixture, spoon it over the peeled cucumber slice, season with fresh dill and dig in!
What are some tasty alternatives to cucumbers on keto?
If you want to improve your ketogenic diet, implement these tasty alternatives:
- zucchini
- celery
- asparagus
- lettuce
- eggplant
zucchini
Zucchini looks like cucumber, but tastes a little sweeter. One cup contains 3.5 grams of net carbs.
It’s high in fat-soluble nutrients like vitamins A and K, which promote strong bones and clear skin.
But if you’re craving carbs, you’ll be happy to know that zucchini noodles are also a keto diet staple because one cup makes up three net carbs. So you can enjoy pasta, satisfy your carb cravings, and burn fat at the same time.
celery
Celery is another low-carb alternative to cucumber because, according to the USDA, nine sticks of celery contain less than three grams of net carbs. This makes it a delicious snack option. You can dip it in nut butter to keep it going between meals.
Like cucumbers, celery is 96% water, so you keep yourself hydrated by snacking throughout the day.
You can also consider drinking celery juice when trying to increase your intake of nutrients without all the fiber. A 16-ounce glass contains 0.9g of carbs, 9 calories, and 800mg of sodium, so it kills the keto flu real fast.
asparagus
Asparagus pairs well with steak, fish, and salads and offers many nutritional benefits. One serving contains three grams of net carbs, so you don’t have to worry about your blood sugar spikes.
I love baking asparagus in some cheese until golden brown because it’s a delicious snack that will keep you satisfied.
But the thing about asparagus is that it is a prebiotic. This means that it is a fiber that does not break down until it hits the large intestine, and the microbes underneath live on this fiber, which builds up the friendly bacteria.
Studies show Friendly gut bacteria boost immune function and aid the absorption of certain nutrients.
lettuce
Lettuce makes a tasty alternative to cucumber if you’re whipping up a keto sandwich because a cup provides less than 1 gram of carbs.
But my favorite way to incorporate lettuce into my diet is to make lettuce wraps. Inside this roll, feel free to get creative with bacon, turkey, tomatoes, chicken, or salmon.
eggplant
Although eggplant is a nightshade vegetable, it is a tasty and nutrient-dense addition to the keto diet in moderation. One cup contains five grams of carbohydrates, so you can add it to your salads and bowls while staying in ketosis.
Final thoughts on eating cucumbers on a low-carb diet
One serving of cucumber slices contains less than two grams of carbs, so you can eat as much as you want while staying in ketosis.
Cucumbers also work well as a snack, inside a salad or alongside meals such as rib-eye steak and chicken breast.
And if you want to change things up, replace the cucumbers with fresh vegetables like asparagus, lettuce, or eggplant.