What vegetables can I eat on keto?

What vegetables can I eat on keto?

It can feel like a challenge to find keto-friendly vegetables. But there are many keto-approved low-carb veggies you can enjoy while on the ketogenic diet! Read this blog post for helpful tips and ideas about what vegetables you should be eating on a keto diet.

Here is Your Keto Vegetables Table Of Contents


Low-carb vegetables

Non-starchy vegetables are low in calories but high in many nutrients, including vitamin C and several minerals. Many vegetables contain very few net carbs, which are total carbs minus fiber. One serving of “starchy” vegetables like potatoes, yams, or beets could put you over your entire carb limit for the day. The net carb count for some vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 grams for cooked Brussels sprouts. cruciferous vegetables such as kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk.



Asparagus is a great source of vitamins A, C, and K. It's one of the lowest-carb vegetables you can eat. There are 3.88 g of carbs in 100 g of asparagus. You can wrap it in bacon (and serve with aioli) or grill it, or chop it up and add it to stir-fries. It can also be eaten raw, steamed, roasted, or grilling it into a range of low-carb side dishes. The vegetable has 2.4g net carbs per 1 cup serving.


Broccoli is packed full of vitamins C and K and only has 4g net carbs per 1 cup. Some studies show that broccoli can help decrease insulin resistance in type 2 diabetics and may also protect against a few types of cancer. Eat it raw, steamed, sauteed, roasted, or mixed into a velvety cheddar soup. It holds up to roasting, soups, and stir fry. Recipes to try Broccoli Cheddar Soup, Chicken Pesto Broccoli Casserole, Broccoli Bacon Salad, Crock-Pot Beef & Broccoli.


Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need. High in Fiber. Cauliflower is quite high in fiber, which is beneficial for overall health. Good Source of Antioxidants. May Aid in Weight Loss.High in Choline. Rich in Sulforaphane.


A small portion of cucumber can be cut into one cup and sliced for a summer salad. The vegetable is also suitable for the keto diet, as its carb content is just 3.63 g per 100g. To make the carb content lower, a person can peel the fruit before eating it. It contains many essential nutrients, including vitamin K, which can be used as a source of vitamin C and other nutrients such as vitamin E. The 1/2 cup contains 0g of fat, fat, fiber, and sugar.


The purple vegetable makes a perfect addition to keto Italian food. It can be cubed and sauteed and seasoned with extra virgin olive oil and seasoning. Recipes to try Eggplant Pizzas, Eggplant Lasagna, and Eggplant Pizza Crusts. The vegetable has 2.3g net carbs per 1 cup serving. It has 0.9g fat, 2g fiber, 3g sugar, 1g protein, and 2g fat. Don't eat the whole eggplant: It's really easy to chop it into a bowl or to use it as a crust in your pizza crust.

Green Beans

Green beans have only 4.3g net carbs per 1 cup serving. One cup has only 6g net carb, so they’re a great addition to many side dishes. The health benefits of adding green beans to your dishes include improved brain function during aging. For more flavor, consider pairing it with some pecans for the crunch and flavor of roasted green bean with some of the pecans, or pomegranate, decorated, to make it more fun with green bean slices.


Mushroom cauliflower risotto is low-carb at only 1g net carb (white mushrooms) per cup. Mushrooms are anti-inflammatory and can be found to improve inflammation in those with metabolic syndrome. Mushroom is a great addition to veggie and cheese boards and as a pizza crust. They are a source of potassium and potassium, containing 318 milligrams per 100 g. They also contain 3.26 g of carbs per 100g of carbs. Use them to bulk up sauces and soups, or cook them up on their own for a delicious main dish.

Vegetables on keto

Veggies with less than 5 grams of net carbs can be eaten relatively freely on a keto diet. Avoid over-consumption of vegetables like spinach, lettuce, and cucumbers. If you are doing a moderate or liberal low-carb diet, you can eat as many as 20 grams of carbs a day. Tomatoes and vegetables like red and yellow peppers are considered more nutritious than red and white ones with a high amount of carbs. They are high on the ketogenic diet of fruits and vegetables.


1 cup of iceberg lettuce contains 2.92 g of carbs per 100g. A person can combine it with other low-carb vegetables to make a nutritious meal that does not take the body out of ketosis. A crisp, crunchy salad is the natural go-to, but consider using the leaves to make your own DIY Unwich, just like the ones they make at Jimmy Johns! P.F. Chang’s Copycats Lettuce Wraps, Keto Big Mac Salad, Wedge Salad, Pizza Salad, and Pizza Salad recipes to try.


Spinach has just 3g net carbs per cooked cup of spinach, and almost no digestible carbs raw. You can make high-fat side dishes like creamed spinach to go along with any meal. The leafy green veggie has ten times the recommended amount of vitamin K. It is a great way to bulk up lunches with salads and bulk up meals with salads. Recipes to try to include Chicken & Spinach Pizza, Spinach Dip, Spinach Artichoke Dip, Chicken Alfredo Casserole.


Summer squash is the most commonly used summer squash on keto. Be careful with the types of squash you consume as most have much higher carb counts. Zoodles are often used as a noodle replacement. Zucchini is very low in carbs at only 3g net carbs per cup; it also serves as a fantastic source of vitamin C. One of the best keto vegetables ever! Use it to make noodles, casseroles, bread, and more. Make zucchini noodles as a low-carb alternative to pasta dishes.



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