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A delicious and healthy low carb keto side dish – this oven roasted rutabaga recipe is ready in 20 minutes and can be enjoyed with the meat or fish main dishes of your choice.
There are many ways you can cook rutabagas, but my favorite is oven roasting. To make this easy oven roasted rutabaga recipe, we need to peel it, cut it into cubes, and season it. It’s okay to season it right on the baking tray. However, I encourage you to level up your roasting game and do it in a separate bowl to make sure that every cube is completely covered in virgin olive oil, dried thyme (you can also use fresh thyme to your taste), salt, and pepper.
After, place the rutabagas on a baking tray lined with a parchment paper. Make sure there's enough space between the cubes; it'll allow hot air to flow between the pieces while in the oven. Roast the rutabaga in an oven preheated to 395F (200C) for 10 minutes or until it starts picking up a golden color.
Then, take out the baking tray, toss the cubes a little bit, and return to the oven for another 20 minutes or until golden brown and fork tender. That’s it, you have your perfectly oven-roasted rutabaga! Serve it immediately with a side dish of your choice.
You can store it in an air-tight container in a fridge for up to 3 days. However, it will become soggy, so it’s best to bake it and eat it right away. When I end up with the leftovers, I usually fry them with some eggs, cherry tomatoes, and spinach the next morning – amazing breakfast!
Is rutabaga keto
I know, root vegetables shouldn't be eaten on a keto diet. However, I assure you that the rutabaga is not like potatoes; it doesn’t have a lot of carbs or starches in it. In fact, 100g of it contains around 6.8g total carbs and 1.8g of fiber, which brings us to only 5g net carbs. Not bad for a root vegetable, right? I think it’s safe to say that the rutabaga is keto and can be enjoyed as a low-carb side dish.
Rutabaga nutrition
The rutabaga is a very low-calorie root vegetable (only 30kcal/100g or around ½ cup). It's perfect for those who are on their way losing some weight. And, if you don’t want to lose weight, the rutabaga is perfect as a light and nutritious side dish. Rutabaga is rich in vitamin C, it has plenty of vitamin B1 and B6, quite a bit of potassium (super important on a keto diet), and even has omega-3 fatty acid.
Serving ideas
I’m a big fan of oven-roasted rutabagas and can eat them with literally everything. The buttery (when cooked) and sweet-sour taste has a lot of character, making rutabagas perfect for both meat and fish main dishes. I can definitely imagine roasted rutabagas being served next to my KETO GARLIC BUTTER PORK CHOPS, GLUTEN-FREE KETO SALMON CAKES, or even OVEN-BAKED LEMON BUTTER CHICKEN THIGHS RECIPE.
More low carb side dish recipes
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A delicious and healthy low carb keto side dish – this oven roasted rutabaga recipe is ready in 20 minutes and can be enjoyed with the meat or fish main dishes of your choice.
5 from 1 vote
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Course: Side Dish
Cuisine: American
Keyword: Gluten-free side dishes, Roasted vegetables, Rutabaga recipes
In a large mixing bowl, add the cubed rutabaga, olive oil, dried thyme, and ground black pepper with salt to taste. Mix everything well until the cubes are covered in oil and seasoning.
Place everything on a baking tray lined with parchment paper and bake for 10 minutes or until the rutabaga starts picking up a golden color.
Take out the baking tray, toss the cubes a little bit and return to the oven for another 10 minutes or until golden brown.
Serve warm with the main dish of your choice.
Notes
NET CARB: 6g
Nutrition Facts
Oven roasted rutabaga recipe
Amount Per Serving (125 g)
Calories 127Calories from Fat 90
% Daily Value*
Fat 10g15%
Potassium 270mg8%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 5g6%
Protein 1g2%
Vitamin A 2IU0%
Vitamin C 23mg28%
Calcium 23mg2%
* Percent Daily Values are based on a 2000 calorie diet.
This website, https://heretocook.com, offers nutritional information for recipes contained on this site. This information is provided as a courtesy and should not be construed as a guarantee. This information is a product of online calculators such as Cronometer.com and MyFitnesPal.com
Rutabagas are a delicious root vegetable that is unknown to many people! It's actually a hybrid of a cabbage and a turnip, and it is a secret rockstar starchy vegetable that is completely AIP compliant, paleo, and Whole30.
Answer: Rutabaga fits the keto diet in moderation. Each serving of rutabaga (1 cup) contains 8.8 g of net carbs. That's higher than you'd like to be for a vegetable, but you can fit in small amounts if you've got a strong hankering for rutabaga.
In fact, 100g of it contains around 6.8g total carbs and 1.8g of fiber, which brings us to only 5g net carbs. Not bad for a root vegetable, right? I think it's safe to say that the rutabaga is keto and can be enjoyed as a low-carb side dish.
How Do You Get the Bitter Taste Out of Rutabagas? If you find that rutabagas are too bitter for you, add up to a tablespoon of sugar to accentuate the sweetness and stir to combine. This will help to counteract the bitterness.
If someone has a digestive condition, such as irritable bowel syndrome, they may consider speaking with a doctor or dietitian before consuming rutabaga. Additionally, cruciferous vegetables like rutabaga may affect an enzyme called cytochrome P450, which detoxifies drugs.
Rutabagas are a hearty vegetable packed with fiber, vitamins, and antioxidants. They promote feelings of fullness, which can prevent weight gain. Furthermore, they contain powerful compounds that help fight inflammation, prevent premature aging, and are associated with a reduced risk of various cancers.
Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
Dietary fiber improves digestion by bulking up the stool and encouraging elimination, so rutabagas can provide natural constipation relief. A 2012 study in the World Journal of Gastroenterology showed that dietary fiber intake can increase stool frequency in patients with constipation.
Rutabagas are generally considered safe for individuals with diabetes due to their low glycemic index and moderate carbohydrate content. They can be a valuable addition to a diabetic diet as they contribute to better blood sugar management and provide essential nutrients.
Like other cruciferous vegetables, rutabagas contain raffinose, a naturally occurring sugar that can cause bloating and gas. 14 If rutabagas have this effect on you, try eating them steamed (instead of raw). It also helps to add fiber-rich foods to your diet gradually so your digestive system can adapt to them.
Rutabagas, which are high in vitamin C and fiber, make a great alternative to potatoes in a low- carb diet: One cup of boiled and cubed rutabaga contains 12 grams of carbohydrates, while the same amount of boiled and cubed potatoes contain 31 grams of carbohydrates. A rutabaga has no trans fat or cholesterol.
If they're overcooked, they will disintegrate [source: Leslie Beck]. Here are some ways to prepare rutabaga. Baking Slice the rutabaga and place it in a shallow baking dish. Sprinkle it with a few tablespoons of water and bake in the oven at 350 degrees Fahrenheit (176.6 degrees Celsius) until tender.
They can be eaten raw, but are usually roasted, cooked and mashed (sometimes with potatoes or other root vegetables), and used in casseroles, stews and soups. They are high in vitamin C, a good source of potassium and high in fiber.
Non-starchy vegetables such as broccoli, carrots, cucumbers and squash. These provide vitamins, minerals, fiber and phytochemicals but are low in calories. Sweet potatoes. These root vegetables are touted by paleo proponents for their nutritional benefits.
I've always loved fall and winter root vegetables like beets, sweet potatoes, squash, parsnips, rutabaga, and more. They are always so comforting and delicious, with a wonderful natural sweetness unlike anything else when cooked. One of my favorite ways to enjoy them are these Whole30 and paleo roasted root vegetables.
Rutabaga - a delicious, highly underrated and underutilized root vegetable. As mentioned above, it's low FODMAP in quantities of up to 1 cup per serving.
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