Is Chayote Keto?

 In Diet, Foods, Information
Is Chayote Keto Friendly - Fresh chayote on farm table
Fresh chayote fruits (Sechium edulis) on natural wooden background

Those looking for a change from cauliflower might be wondering is chayote keto friendly?

We get it. While cauliflower is super useful on a low carb diet and can be incorporated into any number of dishes, it doesn’t take long for cauliflower burnout to set in. To help round out your keto friendly foods we suggest adding chayote squash into the rotation. While it doesn’t have the name recognition of zucchini or cauliflower, it is growing in popularity and finding its way into more and more low carb recipes.

So what exactly is chayote and how is chayote keto?

In simple terms it is a gourd that is a cousin of cucumber, zucchini, squash, and melons. What is lacks in appearance it makes up in a heavy dose of nutrients and low 3.8 net carbs per cup. Chayote is native to Central America but is now grown in many warm climates and consumed worldwide. While not being the most common fruit it is not difficult to find in most well stocked markets and grocery stores.

How is chayote keto friendly?

Being packed in fiber means a low net carb count for this versatile squash that delivers a low glycemic load. It is rich in manganese, vitamin c, folate, magnesium and potassium; all of which are important components of a well balanced keto diet. It’s also a versatile food that lends itself to many ways of preparation and makes a good cauliflower substitute. For those conscious of calories one cup of chayote only contains 25 calories so it fits well into your macros.

How to eat chayote

Chayote Keto Meal - Asian style low carb meal with chayote and short ribs
Asian Style Chayote with Short Ribs

Remember how we said it makes a good cauliflower substitute? This pear shaped and bright green fruit is delicious raw or cooked. Its mild flavor is reminiscent of a mix between a potato and cucumber. This mildness in flavor makes it a great accent to salads, juiced, or used as a substitute in a dish. Really any method of cooking will work well, mashed, fried, boiled, or baked are all great uses.

Chayote keto meal suggestions

Want a pasta inspired meal but need to stick to your keto macros? Spiralize a chayote and used that as a base. The mild flavor will readily take on all the other flavors and give a low carb base full of vitamins and minerals. If you’re looking for an alternative to mashed or baked cauliflower use your same recipe with chayote instead. It is a wonderfully versatile stand in alternative for nearly all recipes that call for a starchy carb like potatoes.

Looking for a low carb apple alternative?

As much as we would like apples to be keto macros friendly they are not. Chayote can make a wonderful alternative though for your favorite apple inspired deserts. You can chop it to use in keto apple pie and crumble like desserts. Our personal favorite is a keto macros friendly apple inspired chayote cobbler. The delicate flavor in chayote combined with cinnamon, sugar substitute, and apple extract will give you a dessert that is a near match for the carb laden real thing. It will have you asking how is chayote keto friendly with how close it mirrors your old favorite desserts.

Where to buy chayote

Chayote is more commonly found on the shelves of your local grocery store in the winter months. In the off season it can be more difficult to find but specialty grocers or those specializing in Latin American products will be more likely to have it on hand. When shopping try to find one with a firm and bright green skin. Wrinkles are normal but the the skin should not be loose or too soft. Once it is in your refrigerator it can last up to four week if uncut. If you decide to cut and prep ahead of time place it in a sealed airtight container and use it within 3 – 5 days.

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