Low Carb Zucchini Flatbread (or Pizza Dough!)
Recipe adapted from Gimme Delicious
This amazing flatbread has a nutty toasty richness from the walnuts and parmesan cheese, the shredded zucchini adds fiber and potassium for further detoxification support and blood sugar balance.
Walnuts are one of the few nuts that contain α‐linolenic acid, a precursor to omega-3s fatty acids. You cannot go wrong with this dough choice unless you are sensitive to dairy. Additionally, this dough has only 4 net carbs per serving (before the toppings)!
2-3 medium zucchini about (1 1/2 cup shredded)
1/3 cup walnuts
1/2 cup shredded mozzarella cheese
1/4 cup shredded Parmesan cheese (optional)
1 large egg
1 tablespoon Italian seasoning
1 teaspoon red chili flakes (optional)
2 teaspoons salt
Toppings of choice: cherry tomatoes, basil, onions, tomato sauce, pesto, cheese, sausage, olives, etc.
- Preheat the oven to 450 degrees
- Line a baking sheet with parchment paper and cooking spray (avocado oil is preferable)
- Place shredded zucchini on a plate lined with a towel, sprinkle with the salt and let sit for 20 minutes. In a food processor, pulse your walnuts until they are a course flour-like consistency. After the 20 minutes have elapsed use a tea towel, cheesecloth, or paper towels to squeeze out the liquid from the zucchini, the drier the better. Add the zucchini, egg, shredded mozzarella, parmesan, Italian seasoning, and red chili flakes to the ground walnuts and pulse for a few seconds or mix until incorporated. Pour the mixture onto your baking sheet and press to the desired shape, about ¼” thickness. Bake for 10 minutes and add additional toppings and bake for another 10 minutes.
- Enjoy with your favorite side salad or soup.
(Based on 1/6th of the flatbread without toppings)
Carbohydrates 7.7 g
Fiber 3.2 g
Net Carbs 4.4 g
Fat 9.8 g
Protein 15.3 g
About the Author
Lia Klugman, Fitness and Nutrition Adviser in White City and Ashland, OR provides holistic nutrition expertise to support OnePeak Medical patients in meeting their health and wellness goals.
A second-generation foodie and health nut, Lia grew up eating nutritious foods. Her father is Israeli, so salad for breakfast with hummus and a hardboiled egg was frequent. Lia’s mother cured her sister’s asthma with nutrition alone and prepared a wide array of nutritious foods. Lia didn’t try candy until she was 6 years old! She also never believed in Santa Claus, but believed dried apple was bubblegum. When Lia got a little older, she realized she would only be allowed to eat sugar if she baked something with it herself. This loophole developed her love for baking, cooking, and her tendency toward blood-sugar imbalance.
Fast forward to 2017, Lia was working through her own health journey working at the front desk of an acupuncture clinic. She learned many different modalities such as Nutritional Response Testing, herbal medicine, meridians, and how energies flow in the body. She quickly realized how passionate she was about nutrition and health and decided to study at Bauman College of Culinary Arts. Lia completed her Nutrition Consultant Certification in 2019. After her degree, she started her own practice and has helped clients heal everything from their eczema to chronic digestive discomfort to managing their PCOS symptoms, as well as excelling in their workouts.
Lia’s strives to support her clients to build resilience and intuition through nutrition. After working with Lia, clients report feeling more in tune with their body so that they begin to crave the healthy foods their body needs to thrive. To Lia, success looks like being able to indulge during moments of celebration without overdoing it or feeling like you need a week to recover.
Lia believes nutrition is not just physical, but emotional as well and shares this wisdom in every aspect of her work. Many people are turned off by their bodies’ natural wisdom and instead rely on the next TV show or influencer to tell them how to eat. It’s much more difficult to create an enjoyable life if we can get stuck in a pattern of trendy restrictive diets or binge eating. They both are experiences of detachment to what our body actually needs. If we get educated, dig deeper, and enhance our intuition, we can get clarity on our own health. The more we listen to our body, the louder it speaks.
Upon working with Lia, patients report having more energy, confidence, and trust in themselves, so they feel better able to handle whatever comes their way. She does this by co-creating a plan with clients that is manageable, incorporating various healing modalities that include how to heal the mind, body, and spirit in conjunction.
One of Lia’s favorite sayings is from Ayurveda (Traditional Indian Medicine): “You are not what you eat but what you digest.” She believes this spans beyond just our health and food but includes information we intake, experiences we do, modalities, and medicines we take. Digestion is the act of assimilating external information. Practicing this is crucial to healing and growing.