Most people can agree that vegetables are good for you. However, not all vegetable choices are ideal for a low carb keto diet. Do you know which keto friendly vegetables are best? And how many carbs are in them? Show
Let’s talk all about vegetables on keto! We’ll discuss the top keto vegetables (with complete low carb vegetables list!), carbs in vegetables, and the best ways to cook them. Plus, if you’ve visited the keto recipe index, you know I have loads of low carb vegetables choices there. I’ll break down the most popular ones below. Keto Vegetables Table Of Contents
FREE PRINTABLE: KETO VEGETABLES LISTJoin 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes! GET IT NOWWhat Vegetables Can You Eat On Keto?While the keto fruit list is relatively short, there are lots of keto vegetables you can eat. So, what vegetables are keto friendly? You can find a large list below, but keep these qualities in mind. Good keto vegetables contain less natural sugar and lower net carbs (for veggies, net carbs are total carbs minus fiber). Vegetables like leafy greens, zucchini, and asparagus are popular keto vegetables because they meet these guidelines. Not all versions of keto incorporate vegetables — so why eat them? Low carb vegetables are loaded with the good stuff:
In particular, consuming more fiber in veggies is linked to a lower risk for diabetes, obesity, and other chronic diseases [*] – so it’s good to have vegetables on keto. Plus, you can make keto friendly vegetables taste delicious! Enjoy them in soups or salads, snacks or sides. And my favorite way, stir fry vegetables. Low carb living doesn’t have to limit how you enjoy veggies. FREE PRINTABLE: KETO VEGETABLES LISTJoin 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes! GET IT NOWThe Top 20 Keto Vegetables List (With Recipes)This keto vegetables list will go into detail about the top 20 most popular low carb vegetables, including delicious recipe ideas. You can find details about carbs in the keto vegetables chart below this list. For an even more complete listing of carbs in vegetables, check the keto food list. 1. ArtichokesArtichokes are the bud of a plant in the thistle family. This keto vegetable is so fun to eat! Artichokes have 5.2g net carbs per 1/2 cup serving. Keto Artichoke Recipes
2. AsparagusAsparagus are a light and tasty spring vegetable. These are a good choice for roasting! Asparagus has 2.4g net carbs per 1 cup serving. It’s one of the lowest carb vegetables you can eat. Keto Asparagus Recipes
3. Bell PeppersRaw bell peppers add sweetness and crunch to dishes, while cooking them mellows out their flavor. They are wonderful on their own, as well as added to recipes for flavor and crunch. Bell peppers have 3.6g net carbs per 1 cup serving. They’re good keto vegetables to keep on hand! Keto Bell Pepper Recipes
4. BroccoliYes, broccoli is keto! It holds up to roasting, soups, and stir fry. Raw broccoli has 3.6g net carbs per 1 cup serving. Like many low carb veggies, its volume shrinks down when it cooks, so the same amount of cooked broccoli would have a bit more carbs. (Learn more about carbs in broccoli here.) Keto Broccoli Recipes
5. Brussels SproutsDon’t let memories of soggy, stinky sprouts get you down. Brussels sprouts taste amazing if you use the best recipes. Brussels sprouts have 4.6g net carbs per 1 cup serving. Keto Brussels Sprout Recipes
6. CabbageCabbage is one of the most keto friendly vegetables, and there are lots of ways you can use it. It adds fiber and makes dishes so comforting and hearty. Cabbage has 3g net carbs per 1 cup serving. Keto Cabbage Recipes
7. CauliflowerCauliflower is one of the most popular keto vegetables. You can turn it into just about anything with these easy recipes – it can replace rice, potatoes, pizza crusts, and more. Cauliflower has just 3.2g net carbs per 1 cup serving. And you can use it in so many different ways! Keto Cauliflower Recipes
Find dozens more keto cauliflower recipes here. 8. CucumbersWith a fresh, crunchy texture and low carbs, cucumber easily makes it to the keto vegetables list. Use it for refreshing appetizers and sides! Cucumbers have 1.6g net carbs per 1/2 cup serving. Keto Cucumber Recipes
9. EggplantThis pretty purple vegetable tastes amazing on its own. It also makes a perfect addition to keto Italian food. Eggplant has 2.3g net carbs per 1 cup serving. Keto Eggplant Recipes
10. Green BeansWhile most beans are not keto, green beans make good low carb vegetables. Use them for easy sides, and even keto holiday dishes. Green beans have 4.3g net carbs per 1 cup serving. Keto Green Bean Recipes
11. Jicama, Rutabagas & Celery RootDid you know jicama, rutabagas and celery root are low carb vegetables? These are all in the root vegetable family. Jicama has 5.1g net carbs per 1 cup serving, rutabagas have 8.9g net carbs per cup, and celery root (also known as celeriac) has 11.6g net carbs per cup. As you can see, these root veggies are higher in carbs than most keto vegetables that grow above ground. However, they are the closest thing to a potato replacement. You can often prepare and serve them the same way you would potatoes. Due to the higher carb count, enjoy them in moderation. Keto Recipes With Jicama & Rutabagas
12. KaleKale is loaded with nutrients, making it a great choice for keto vegetable recipes. Get all the benefits with these easy dishes. Kale has 3.4g net carbs per 1 cup serving. Keto Kale Recipes
13. Lettuce & Other GreensWhile exact carb counts vary by variety, pretty much all kinds of lettuce or leafy greens are keto friendly. Lettuce and leafy greens range mostly between 0.5-1.2g net carbs per 1 cup serving. But don’t limit your greens to boring salads. See all the amazing dishes this low carb vegetable can make! Keto Lettuce Recipes
Be sure to also check out my guide for how to make lettuce wraps – there are dozens of ideas in there. 14. MushroomsUse these earthy keto vegetables (okay, technically fungi) to bulk up sauces and soups, or cook them up on their own for a delicious main dish. Mushrooms have 2.2g net carbs per 1 cup serving, but shrink a lot if you cook them. Keto Mushroom Recipes
15. OnionsOnions add flavor in every dish, cooked or raw. They make a solid choice for main dishes, appetizers, and even dips! Raw onions have 4.3g net carbs per 1/2 cup serving. Like mushrooms, they shrink a lot when cooked. Due to the higher carb count and shrinkage, onions on keto are best used as part of a recipe with other low carb ingredients. Keto Onion Recipes
16. PumpkinsBelieve it or not, pumpkin is a keto friendly vegetable! It works well in sweet and savory dishes, especially during the fall months. Plain pumpkin puree has 6.9g net carbs per 1 cup serving. While this is on the higher side for a keto veggie, you would not normally eat it straight. Pumpkin recipes typically call for between 1/4 and 1 cup pumpkin puree for an entire batch, with many servings included as part of that, so it doesn’t increase carb count much for a single serving. Keto Pumpkin Recipes
Find more keto pumpkin recipes here. 17. RadishesNot just a salad garnish… radishes are the keto vegetables you can cook just like potatoes! They also add crunch to any recipe when served raw. Radishes have 2g net carbs per 1 cup serving. Keto Radish Recipes
18. Spaghetti SquashThis naturally noodle-y keto vegetable makes a delicious pasta swap, casserole base, or simple side dish. It’s one of my top recommended keto pasta alternatives. You’ll love its light and neutral flavor, ready to take on the flavor of any sauce you like! Spaghetti squash has 5.5g net carbs per 1 cup serving. Keto Spaghetti Squash Recipes
Find more keto spaghetti squash recipes here. 19. SpinachDid you turn your nose up at spinach when you were a kid? Give it a try in these keto vegetable recipes, and you might change your mind! Raw spinach has just 0.4g net carbs per 1 cup serving, but keep in mind that it shrinks by several times when cooked, meaning one cup cooked will have several times more carbs. Keto Spinach Recipes
20. ZucchiniZucchini: One of the best keto vegetables ever! Use it to make noodles, casseroles, bread, and more. Zucchini is a very versatile low carb veggie to cook with, at only 2.4g net carbs per 1 cup serving. Its sister vegetable, yellow summer squash, is pretty similar at 2.6g net carbs per cup. Keto Zucchini Recipes
Find dozens more keto zucchini recipes here. Keto Friendly Vegetables ListPin It For Later!Keto Vegetables Chart: Carbs In VegetablesNow that you have the keto vegetables list, you’re probably wondering about the carbs in all these veggies. That’s where this keto vegetables chart comes in – you can see the net carb counts in each one at a glance, so you’ll know the best keto vegetables to eat. (Net carb counts come from the USDA Food Database, and don’t include fiber.) For an even more complete listing of carbs in vegetables, check the keto food list, which has a printable version as well. FoodServing sizeNet carbs (g)Artichokes1/2 cup (84g)5.2Asparagus1 cup (134g)2.4Bamboo shoots1 cup (151g)4.6Bell peppers1 cup (92g)3.6Broccoli1 cup (91g)3.6Brussels sprouts1 cup (88g)4.6Cabbage1 cup (89g)3.0Cauliflower1 cup (107g)3.2Celeriac1/2 cup (78g)5.8Celery1 cup (101g)1.4Chili peppers1 pepper (1.4g)1Cucumbers1/2 cup (52g)1.6Eggplant1 cup (82g)2.3Fennel1 cup (87g)3.7Garlic1 clove (3g)0.9Green beans1 cup (100g)4.3Jalapeno peppers1 pepper (14g)0.5Jicama1 cup (130g)5.1Kale1 cup (67g)3.4Kelp noodles4 oz. (113 g)2Leeks1/2 cup (45g)5.5Lettuce (various kinds)1 cup (47-57g)0.5-1.2Mushrooms1 cup (86g)2.2Okra1 cup (100g)4.3Onions1/2 cup (58g)4.3Poblano peppers1 pepper1.9Pickles1 large (135g)1.9Pumpkins1 cup (116g)6.9Radishes1 cup (116g)2Rhubarb1 cup (122g)2Rutabagas1 cup (140g)8.9Scallions (green onions)1 cup (100g)4.7Shallots1 cup (10g)1.4Shirataki noodles1 cup4.7Snow peas1 cup (98g)4.9Spaghetti squash1 cup (101g)5.5Spinach1 cup (30g)0.4Turnips1 cup (130g)6.1Zucchini1 cup (113g)2.4Yellow squash1 cup (113g)2.6FREE PRINTABLE: KETO VEGETABLES LISTJoin 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes! GET IT NOWKeto Vegetables Carbs ChartPin It For Later!Keto Vegetables To AvoidIf you’re paying close attention to the carbs in vegetables, you won’t be able to enjoy every veggie in the produce section. Take a look at these keto vegetables to avoid and get a better idea of which ones to skip (or enjoy in much smaller amounts). This list also includes beans, pulses, and some fruits used more like vegetables. FoodServing sizeNet carbs (g)Adzuki beans1 cup (230g)40Acorn squash1 cup (205g)20Arrowroot1 cup (120g)14.5Baked beans1/2 cup (127g)20Beets1 cup (136g)9Black beans1/2 cup (86g)13Black eyed peas1/2 cup (90g)15.5Broad beans (fava beans)1/2 cup (128g)11Butternut squash1 cup (205g)15Cannellini beans1/2 cup (120g)15Carrots1 cup (128g)8.7Cassava (yuca root)1 cup (206g)75Corn1 cup (149g)28Delicata squash1 cup (170g)16Edamame1 cup (155g)5.7Fingerling potatoes1 cup (170g)31Great northern beans1 cup (177g)25Kabocha squash1 cup (128g)18Kidney beans1/2 cup (90g)14Lima beans1/2 cup (94g)13Mung beans1/2 cup (101g)12Navy beans1/2 cup (91g)14Peas1/2 cup (80g)16.2Parsnips1/2 cup (78g)10.5Pinto beans1/2 cup (86g)15Plantains1 cup (139g)54Red potatoes1 potato (173g)31Soybeans1 cup (172g)4Sweet potatoes1 potato (114g)20White potatoes1 potato (173g)33Yams1 cup (136g)32A few surprises and caveats about these veggies to avoid on low carb:
Vegetables To Avoid On KetoPin It For Later!Top 10 Best Keto Vegetable RecipesIndividual keto vegetables are delicious, but combining lots of different veggies punches up the flavor and the nutrients. Below you’ll find some of the best keto vegetable recipes – I’m mostly focusing on mixed veggies here, but including a few of the most popular individual veggie staples as well. Enjoy! 1. Keto Vegetable SoupA nourishing and satisfying recipe loaded with low carb vegetables. This one works for just about any diet. Get The Keto Vegetable Soup Recipe2. Keto Roasted VegetablesBlasting low carb vegetables in a hot oven is an easy way to boost their flavor. See how with this recipe! Get The Roasted Vegetables Recipe3. Roasted AsparagusThe ultimate quick and simple roasted veggie dish. Serve with any protein for an easy keto dinner. Get The Roasted Asparagus Recipe4. Cauliflower Mac N CheeseThe ooey gooey cheese sauce will remind you of the high-carb version… while cauliflower adds texture and nutrients. Get The Keto Mac and Cheese Recipe5. Keto Vegetable FrittataYou can use almost any keto vegetables in this egg dish… and you can serve it any time of day too! Get The Frittata Recipe6. Cold Roast Vegetable SaladMake your keto vegetables hot, then serve them cold in this unique salad. Great for meal prep! Get The Roast Vegetable Salad Recipe7. Parmesan Roasted Broccoli And CauliflowerBroccoli and cauliflower roast perfectly together… and parmesan adds a delicious touch. Get The Broccoli and Cauliflower Recipe8. Baked Zucchini FriesCrispy, dippable, and best of all — low carb! This vegetable recipe only needs five ingredients, too. Get The Zucchini Fries Recipe9. Baked RatatouilleThis zesty, herby dish is loaded with fresh vegetables. It almost looks too pretty to eat. Get The Ratatouille Recipe10. Mashed CauliflowerThe only mashed potato alternative you’ll ever need! Cauliflower transforms into a creamy whipped side dish. Get The Mashed Cauliflower RecipeFREE PRINTABLE: KETO VEGETABLES LISTJoin 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes! GET IT NOWThe 10 Best Keto Vegetable RecipesPin It For Later! What vegetables can you eat on keto? So many kinds! Try these keto friendly vegetables and recipes for a nutritional boost in all your meals. What veggies are good on keto diet?The best vegetables for keto diets include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets, potatoes, and sweetcorn.
What are the lowest carb vegetables?Top 10 low-carb vegetables. Cauliflower – 3 g. Perhaps the most classic and iconic of all low-carb vegetables. ... . Cabbage – 3 g. Another great low-carb vegetable. ... . Avocado – 2 g. Not just low carb, but also full of nutritious fat. ... . Broccoli – 4 g. ... . Zucchini – 3 g. ... . Spinach – 1 g. ... . Asparagus – 2 g. ... . Kale – 3 g.. What vegetables should not be eaten on keto?It is best if you aim to consume around 12-15g net carbs from vegetables per day, and here are the keto diet foods to avoid:. Potatoes.. Sweet potatoes.. Baked potatoes.. Artichoke.. Parsnips.. Can you eat unlimited vegetables on keto?Not Paying Attention to Your Veggie Intake
Vegetables have carbohydrates. And that means that you have to watch how much you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs, and thus get kicked out of ketosis.
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