© 2021 SkinnyFitDiva All rights reserved
Vegetables, despite being carbohydrates, are good for you. You should eat vegetables.
But if you’re on the ultra-restrictive keto diet, which demands that you follow a high-fat, low-carb eating plan, you might want to avoid certain higher-carbohydrate vegetables that could potentially knock you out of ketosis.
There’s a simple rule you can follow.
Above-ground vegetables are generally lower in carbs and are usually the best keto options.
Below-ground vegetables, also known as root vegetables, contain more carbs and aren’t a great choice, especially potatoes and sweet potatoes.
In this article we will go into detail about the top 20 most popular low carb vegetables that you can have on your keto diet.
You can consume the following low-carb veggies in abundance. Enjoy these veggies raw or roasted in a healthy, high-fat oil like coconut oil or avocado oil.
#1. Bell Peppers.
Bell peppers are not only gorgeous and bright, but they also have so many amazing health benefits.
They’re great sources of vitamin C, K, and potassium, and with about 7 grams of carbs per cup, they make for a great low-carb veggie addition to keto tacos and stir-fry.
#2. Green Beans
This veggie is an awesome source of magnesium and calcium. And it’s also a low-carb, keto-friendly vegetable option.
One cup of fresh green beans has 7 grams of carbs. You can sauteé them in lemon and a generous amount of olive oil for lunch or dinner.
#3. Brussels sprouts
These bulbous veggies are packed with potassium and iron. And they’re low-carb, too. One cup has under 8 grams of carbs, and they are filling. You can roast them with bacon or make a super food salad along with kale.
Celery has just one gram of carbs per stalk, which definitely makes it keto-friendly. Celery also contains a solid amount of folate, potassium, and vitamin C, and has a decent amount of water in it, so you’re basically hydrating yourself while you eat.
Cauliflower 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!
This peppery green is an amazing source of folate and potassium. And it is seriously low-carb, 1 cup only has less than 1 gram of carbs.
You can add some to your morning omelet, or stuff it into a keto-friendly wrap with meat and cheese for a little zing.
Broccoli is an amazing source of fiber and vitamins K and C. And bonus, broccoli is pretty high in protein, too, with almost 3 grams per cup, all while maintaining its keto-veggie status. One cup has 6 grams of carbs.
You can saute it, make a broccoli cheese soup or stir fry it with beef for a healthy dose of protein and nutrients.
Cabbage is kind of like a giant Brussels sprout, offering a super-refreshing crunch to any dish.
It’s loaded with antioxidants and vitamins like beta-carotene and vitamin C, and one cup has only 5 grams of carbs.
You can make a cabbage roll without rice or pressure cook it along with corned beef to make a delicious keto friendly dinner.
#8. Bok Choy
Bok choy is delicious in any kind of pan-Asian dish you can make, and it adds a nice addition to salads.
Moreover, it’s just one and a half grams of carbs per cup.
This purple veggie is completely keto-friendly, at just under 5 grams of carbs per cup. Plus, it’s high in fiber and nutrients like manganese and potassium. Try it in a delicious eggplant parm or lasagna without noodles.
This mild leafy green is super versatile, you can chop it up and have it in salads, cook it with garlic and serve it alongside steak, or add a handful into whatever it is you’re making, even a keto smoothie.
Spinach has just one gram of carbs per cup of raw leaves but it’s rich in nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
This super green is one of the few vegetables that is a good source of protein, 3 grams per cup, and it’s also low in carbs and high in other nutrients like vitamin A, C and K.
It’s really versatile, you can use it for omelets, keto air fryer kale chips, salads, soups, and more. It has just 3.4 grams of net carbs per cup.
This summer squash is a perfect substitute if you are wanting pasta but adhering to the keto diet.
You can spiralize it, and you may not even know the difference, especially if you have a flavor-packed dressing and some meatballs on top.
It’s filled with vitamin C, A, and calcium, plus it’s low in carbs, and it has only 3 grams of net carbs per 1 medium-sized zucchini.
Asparagus has just 2 grams of net carbs per 1 cup chopped, and it is super versatile,
This green veggie is high in fiber and folate. Add it to stir-fry, grill it, or use it in your slow cooker for hearty stews.
Cucumbers are loaded with water and soluble fiber, and are super low-calorie, one cup only has about 15 calories.
And of course, they’re low-carb, one cup of sliced cucumbers has under 3 grams of carbs.
Use it for refreshing appetizers and sides or make cucumber subs.
Mushrooms are a tasty addition to any dish, and they pack just a little more than three grams of carbs per cup.
They’re also great sources of B vitamins, selenium, potassium, copper, fiber, and protein.
#16. Swiss chard
This veggie has a unique taste, and it’s just a little more than one gram of carbs per cup.
It’s packed with nutrients like vitamins K, A, and C, and is a solid source of magnesium, potassium, iron, and dietary fiber.
#17. Lettuce and leafy greens
While exact carb counts vary by variety, pretty much all kinds of lettuce or leafy greens are keto friendly.
One cup of shredded lettuce contains 1.3 g of net carbs, so this easily fits in your macros. Lettuce contains electrolyte minerals like potassium and sodium, as well as vitamins A and K.
This orange-hued vegetable is allowed on ketosis in moderate amounts. Pumpkin puree is low in carbs and a good source of fiber. Also, it’s a great ingredient for keto-compliant desserts when you want something sweet and satisfying as there is just 7 grams of net carbs per half cup serving.
A cup of these little veggies has four grams of carbs, making them a great add-on. Add a few slices to a salad or over your steak to add a little spice to your meal.
They also add crunch to any recipe when served raw.
This superfood has a deliciously peppery taste, making it next-level for salads. It also contains less than a half gram of carbs per cup, so you can have it in abundance.
As you have learned, there are plenty of low-carb vegetables for you to enjoy on keto, all of which offer various health benefits.
Remember, Leafy greens, cruciferous veggies, and other low-carb foods can be enjoyed in large quantities.
Sweet veggies such as onions, carrots, and squash should be consumed in moderation.
Certain foods, like starchy tubers and legumes, are best avoided.
GET DAILY FITNESS INSPIRATION RIGHT IN YOUR INBOX.
FOLLOW. LIKE. LOVE