Baked Artichoke Hearts

What Are Artichoke Hearts?

Artichoke hearts are the tender, innermost part of the artichoke, which is the edible portion of the flower bud of a thistle-like plant called the globe artichoke (Cynara cardunculus var. scolymus). They are usually harvested and sold canned or jarred, although fresh ones can also be prepared by removing the outer leaves and fuzzy choke from fresh artichokes.

Artichoke hearts have a delicate flavor and a slightly meaty texture, making them a popular ingredient in various dishes like salads, dips, pasta sauces, and pizzas. They're also known for their nutritional value, being a good source of fiber, vitamins, and minerals.

Are Artichokes Hearts Keto-Friendly?

Artichoke hearts are generally considered to be keto-friendly. They are low in carbohydrates and high in fiber, making them a great addition to a ketogenic diet. In fact, artichoke hearts are often recommended for their nutritional benefits, including their content of vitamins, minerals, and antioxidants. Whether enjoyed fresh, canned, or frozen, artichoke hearts can be incorporated into various keto recipes, such as salads, dips, or even baked dishes, as they add flavor and texture without adding excessive carbs.

Carbs in Artichoke Hearts

The carbohydrate content in artichoke hearts can vary slightly depending on how they are prepared and whether they are fresh, canned, or frozen.

1. Fresh Artichoke Hearts:
   • Fresh artichoke hearts are typically low in carbohydrates. A 1-cup (about 128 grams) serving of cooked, boiled artichoke hearts contains approximately 13 grams of total carbohydrates, with around 9 grams of fiber, resulting in a net carb count of about 4 grams per cup.
2. Canned Artichoke Hearts:
   • Canned artichoke hearts may have slightly higher carbohydrate content due to any added ingredients, such as seasonings or preservatives. On average, a 1-cup serving of canned artichoke hearts (about 134 grams) contains around 18 grams of total carbohydrates, with approximately 8 grams of fiber, resulting in a net carb count of about 10 grams per cup.
3. Frozen Artichoke Hearts:
   • Frozen artichoke hearts typically have similar carbohydrate content to fresh ones, but they may vary slightly depending on the brand and any added ingredients. It's essential to check the nutrition label for accurate carbohydrate information.

Ingredients

We are assuming that the keto panko bread crumbs have already been made for this recipe.

• Artichoke hearts - canned or tinned artichoke hearts can be used. Drained them before use.
• Keto breadcrumbs - we use our keto panko breadcrumb recipe but this could be swapped with almond flour.
• Parmesan cheese - use freshly grated Parmesan cheese for the best flavor.
• Garlic - fresh garlic goes well with artichokes.
• Lemon juice - adds a delicious acid flavor.
• Parsley - adds a dash of color and flavor.

How to make baked artichoke hearts

This is an easy dish to make and can also be made ahead of serving too.

Layer artichokes and garlic in a baking dish.

Top with parmesan and keto breadcrumbs, then bake.

Storage

Allow the baked artichoke hearts to cool completely to room temperature. Transfer them to an airtight container or a resealable plastic bag. Place them in the refrigerator. Baked artichoke hearts can typically be refrigerated for up to 3-4 days.

Recipe Tips

Select high-quality artichoke hearts, whether fresh, canned, or frozen. Look for artichoke hearts packed in water or brine without added sugars or sauces for the lowest carb option.

If using canned or frozen artichoke hearts, make sure to drain them well and pat them dry with paper towels. Excess moisture can affect the texture and crispiness of the baked artichokes.

Don't be afraid to season the Parmesan-almond flour mixture with your favorite herbs and spices to add extra flavor. Garlic powder, Italian seasoning, or red pepper flakes are excellent options to enhance the taste.

What to Serve with Baked Artichoke Hearts

Keto baked artichoke hearts are versatile and pair well with a variety of dishes. Here are some delicious options to serve alongside or with keto baked artichoke hearts:

1. Grilled or Roasted Vegetables: Serve your baked artichoke hearts alongside grilled or roasted low-carb vegetables such as asparagus, zucchini, bell peppers, or cauliflower. These veggies complement the flavors of the artichokes and add variety to the meal.
2. Salad: Create a refreshing salad with mixed greens, cherry tomatoes, cucumbers, avocado, and a light vinaigrette dressing. The freshness of the salad will balance the richness of the baked artichokes.
3. Grilled Protein: Pair keto baked artichoke hearts with grilled or roasted chicken, salmon, shrimp, or steak for a satisfying and protein-rich meal. The combination of flavors and textures will make for a hearty and delicious dish.
4. Cauliflower Rice: Serve keto baked artichoke hearts with a side of cauliflower rice seasoned with herbs and spices. Cauliflower rice is low in carbs and makes a great substitute for traditional rice, adding bulk to the meal without extra carbs.
5. Charcuterie Board: Create a keto-friendly charcuterie board with a selection of cured meats, cheeses, olives, nuts, and keto crackers or crisps. The variety of flavors and textures will complement the baked artichoke hearts perfectly.
6. Egg Dish: Serve baked artichoke hearts alongside a fluffy omelet, frittata, or scrambled eggs for a satisfying breakfast or brunch option. The combination of eggs and artichokes is both delicious and nutritious.
7. Dips: Pair keto baked artichoke hearts with keto-friendly dips such as garlic aioli, creamy ranch, or spinach dip. These dips add extra flavor and creaminess to the dish, making it even more enjoyable.
8. Soup or Stew: Serve baked artichoke hearts alongside a warm and comforting keto-friendly soup or stew. The combination of textures and flavors will make for a satisfying and nourishing meal.

More low carb side dishes

Try these other low carb side dishes full of flavor:

Fennel Confit

Zucchini Gratin

Roasted Red Cabbage

Keto Chayote Gratin