Easy 10-minute Keto Pickled Vegetable Recipe

Keto Pickled vegetables are a delicious and healthy addition to any diet, especially for those following a keto lifestyle. They are low in carbohydrates and high in flavor making them the perfect snack or side dish. Not only are pickled vegetables easy to make but they also provide a wide range of health benefits.

The fermentation process used in pickling helps to increase the number of probiotics that support a healthy gut microbiome. Moreover, the vinegar used in pickling contains acetic acid which can help to control blood sugar levels and improve insulin sensitivity. With their combination of great taste and numerous health benefits, pickled vegetables are a must-try for anyone looking to maintain a keto diet.

You can savor it alongside keto fried rice, paneer fried rice, or natukodi biryani for a delightful pairing. You can also enjoy these pickled vegetables as a perfect accompaniment to complement Pakistani white mutton karahi.

The Best Vegetables for Different Types of Diets: Vegan, Vegetarian, Keto, etc.

Vegetables are a vital part of a healthy and balanced diet. They provide essential nutrients, fiber and antioxidants that are beneficial for our overall health. While fresh vegetables are delicious and nutritious, pickling is a popular way of preserving vegetables for long-term storage and to enhance their flavor. Pickling has been used worldwide for centuries and there are various pickling processes used globally to make pickled veggies. Let us discuss the different pickling processes used worldwide and the difference between simple pickled veggies and keto pickled veggies.

Pickling Processes Used Worldwide

Brine Pickling

Brine pickling is the most common pickling process used worldwide. The process involves immersing vegetables in a solution of water, vinegar and salt. The salt and vinegar create an acidic environment that prevents the growth of bacteria, allowing the vegetables to be stored for long periods.

Fermentation

Fermented pickling is a traditional method of pickling vegetables that has been used worldwide for centuries. The process involves immersing vegetables in a solution of water, salt and sometimes whey or starter culture. The solution is left to ferment for several days or weeks during which time the naturally occurring bacteria in the solution convert the natural sugars in the vegetables into lactic acid. The lactic acid acts as a natural preservative creating an acidic environment that inhibits the growth of harmful bacteria and allows the vegetables to be stored for long periods.

Vinegar Pickling

Vinegar pickling is a method of pickling that uses vinegar as the main preservative. The process involves immersing vegetables in a solution of vinegar, water, salt and sugar. The vinegar acts as a preservative, preventing the growth of bacteria and the salt and sugar enhance the flavor of the vegetables.

Difference Between Simple Pickled Veggies and Keto Pickled Veggies

Simple Pickled Veggies

Simple pickled veggies are pickled vegetables made using traditional pickling processes like brine pickling, fermentation, and vinegar pickling. These pickles can be high in sugar, and they may also contain artificial colors and flavors. Simple pickled veggies are not suitable for those following a low-carb or ketogenic diet as they can contain a significant amount of carbohydrates and sugar.

Keto Pickled Veggies

Keto pickled veggies are pickled vegetables made using low-carb and sugar-free ingredients. These pickles are suitable for those following a low-carb or ketogenic diet as they contain little to no carbohydrates and sugar. Keto pickles can be made using vinegar, salt, and keto-friendly sweeteners like Stevia or Erythritol. These pickles can also be made using natural herbs and spices to enhance their flavor and nutritional value.

Low-Carb Keto Pickled Vegetable Recipe

Easy Keto Pickled Cauliflower Recipe

Ingredients

• 1 head of cauliflower, chopped into florets
• 1 cup apple cider vinegar
• 1/2 cup water
• 2 tablespoons salt
• 1 tablespoon Swerve sweetener
• 1 teaspoon black peppercorns
• 1 teaspoon mustard seeds
• 1/2 teaspoon red pepper flakes
• 2 cloves garlic, sliced
• 2 bay leaves

Instructions

• In a medium saucepan, combine the apple cider vinegar, water, salt, Swerve sweetener, black peppercorns, mustard seeds, red pepper flakes, garlic and bay leaves. Bring the mixture to a boil.
• Add the cauliflower florets to the saucepan and stir to combine.
• Reduce the heat to low and simmer for 5-7 minutes or until the cauliflower is just tender but still slightly crunchy.
• Remove the saucepan from the heat and let cool for 5 minutes.
• Transfer the cauliflower and the pickling liquid to a jar or container with a lid.
• Cover and refrigerate for at least 1 hour before serving. The pickled cauliflower will keep in the refrigerator for up to 2 weeks.

Preparation time

10 minutes

Serving size

1/2 cup

Caloric Index

10 calories per serving

Enjoy your keto-friendly pickled cauliflower as a snack, as a side dish or as a topping for salads and sandwiches!

Keto Pickled Carrots Recipe

Ingredients

• 1 pound of carrots, peeled and sliced into rounds
• 1 cup apple cider vinegar
• 1/2 cup water
• 2 tablespoons salt
• 1 tablespoon Erythritol (or other keto-friendly sweetener)
• 1 teaspoon black peppercorns
• 1 teaspoon mustard seeds
• 2 cloves garlic, sliced
• 2 bay leaves

Instructions

• In a medium saucepan, combine the apple cider vinegar, water, salt, Erythritol, black peppercorns, mustard seeds, garlic and bay leaves. Bring the mixture to a boil and then simmer for 5 minutes until the salt and Erythritol dissolve.
• Place the sliced carrots in a jar or container with a tight-fitting lid.
• Pour the pickling liquid over the carrots making sure they’re completely covered.
• Cover the jar or container tightly and shake to distribute the spices and flavorings.
• Refrigerate the pickled carrots for at least 24 hours before serving to allow the flavors to fully develop.
• Serve the pickled carrots as a snack or side dish or add them to salads or sandwiches.

Preparation time

18 minutes

Serving size

6 servings approximately 1/2 cup each

Caloric Index

15 calories per serving

Enjoy your keto-friendly pickled carrots as a snack or as a side dish to your favorite meal. These pickled carrots are a great way to add some flavor and variety to your keto diet.

Low-carb Pickled Red Onion Recipe

Ingredients

• 1 large red onion, thinly sliced
• 1/2 cup apple cider vinegar
• 1/2 cup water
• 2 tablespoons Erythritol (or other keto-friendly sweetener)
• 1 teaspoon salt

Instructions

• In a small saucepan, combine the apple cider vinegar, water, Erythritol and salt. Bring the mixture to a boil and stir until the sweetener and salt have dissolved.
• Place the sliced red onions in a jar or container with a tight-fitting lid.
• Pour the hot pickling liquid over the onions, making sure they’re completely covered.
• Cover the jar or container tightly and shake to distribute the pickling liquid.
• Let the pickled onions cool to room temperature.
• Refrigerate the pickled onions for at least 30 minutes before serving to allow the flavors to develop. The pickled onions will keep in the refrigerator for up to 2 weeks.

Preparation time

5 minutes

Serving size

8 servings approximately 1/4 cup each

Caloric Index

10 calories per serving

These low-carb pickled red onions are a great addition to salads, tacos and sandwiches or as a garnish for various dishes.

Keto Pickled vegetables are a delicious and nutritious way of preserving vegetables for long-term storage. There are various pickling processes used worldwide including brine pickling, fermentation and vinegar pickling. Simple pickled veggies may contain high amounts of sugar and carbohydrates while keto pickled vegetables are suitable for those following a low-carb or ketogenic diet. One can make keto pickled veggies using vinegar, salt, keto-friendly sweeteners, and natural herbs and spices, creating a healthy and delicious addition to any diet.

What can I serve these keto pickled vegetables with?

You can enjoy them as a crunchy side dish, a topping for salads, or as a flavorful keto snack.

Is this keto pickled vegetable recipe suitable for beginners?

Yes, it’s beginner-friendly and requires minimal cooking skills, making it a great option for those new to keto cooking.

How long should I store the pickled vegetables before consuming them?

It’s recommended to refrigerate them for at least a few hours or overnight to allow the flavors to meld together.

Are there any specific keto seasonings you recommend for this recipe?

Popular keto-friendly seasonings include garlic, dill, mustard seeds, and black peppercorns, but feel free to experiment with your favorite herbs and spices.

How long will these pickled vegetables stay fresh in the refrigerator?

Properly stored in an airtight container, these keto pickled vegetables can last for several weeks in the refrigerator.

Are these keto pickled vegetables suitable for people with dietary restrictions beyond keto?

Yes, this recipe is versatile and can be adapted for various dietary needs, including gluten-free, vegan, and low-sodium diets, by adjusting the ingredients accordingly.

Can I reuse the pickling liquid for another batch of vegetables?

Yes, you can reuse the pickling liquid once or twice but it may become less flavorful with each use, so consider adding fresh seasonings for subsequent batches.