Vegetables are such an important a part of our diet. Incorporate these low carb vegetables into your diet for more nutrition!
If you’re on the keto diet, you’re not allowed to eat whatever vegetables you want. Why?
Well, it’s because all vegetables contain carbs. Not all are low carb vegetables. Obviously all foods are not created equal!
Carbs can be found in all type of foods including bread, rice and even fruits and vegetables. All carbs should be considered while on a low carb, keto diet.
Losing weight successfully on the ketogenic diet means that you need to understand which foods you can eat in order for your body to stay in ketosis.
Of course most vegetables are healthy but with keto just remember you’re limiting carbs and want to aim for choices that are on the low end.
What Are Some Low Carb Vegetables That Are Keto Approved?
The vegetables that grow under the ground like potatoes, beetroots, and carrots have too many carbs for the keto diet.
Vegetables that grow above the ground are more likely to be keto approved, low carb veggies.
If you’re eating low carb or you’re on the keto diet you need to be aware of the vegetables on this list.
Keep these tips in mind while choosing which veggies to include in your keto diet:
- Keto friendly, low carb vegetables are those with leaves. This includes all types of lettuces and spinach.
- Green vegetables tend to have lower carbs than veggies that are other colors. For example, green bell peppers are somewhat lower in carbs than yellow or red peppers.
Here is a keto-friendly, low carb vegetable list to make it easy!
What Vegetables Can You Eat on Keto?
Avocados – 2g Net Carbs
Avocados are a great choice on keto. They’re not only great tasting but they’re full of healthy fats too. More importantly, 100g of avocado contains only 2g of Net Carbs.
Even though it’s technically a fruit, I listed it here because most people consider it a vegetable.
Also, important on keto, as you will learn, is fat consumption. Avocados are a great source of fat, but they’re also an easy way to meet your macros on keto.
You can include avocados in every meal of the day. There are so many different ways to incorporate them into your keto lifestyle.
Bell Peppers (Green) – 2.9g Net Carbs
100g of bell pepper contains 2.9g of Net Carbs, and they’re a good source of Vitamin C. Green peppers have the lowest net carbs, but yellow and red peppers are also low carb vegetables if eaten in moderation. Bell peppers are also rich in vitamins and antioxidants.
- Green: 3 grams of net carbs
- Red: 4 grams of net carbs
- Yellow: 5 grams of net carbs
Spinach – 0.4g Net Carbs
Spinach is the perfect base for a well-rounded, keto approved, salad. 1 cup of spinach only contains 0.4g of Net Carbs. Spinach is also a great source of iron and potassium.
Spinach is an excellent source of protein and iron. There’s no need to worry about making a great mixed green salad that fits into the keto diet.
Spinach is a great vegetable, either raw or cooked.
Broccoli – 4g Net Carbs
Broccoli is such a versatile veggie! You can include it in so many recipes with ease. It tastes absolutely great cooked, additionally, it’s just a really great option for winters and autumns. 100g of broccoli has 4.4g of Net Carbs and about 2.8g of protein. It also provides more than 100% of the recommended daily intake for vitamins C and K.
Broccoli is a vegetable that can be eaten raw or cooked in many ways, steamed, roasted, sautéed or my favorite with cheese.
Zucchini – 2g Net Carbs
Another great tasting low carb vegetable is zucchini. Per 100g of zucchini there are 2.1g of Net Carbs and a good amount of vitamin C.
If you’re a potato fan, you’ll love zucchinis when you’re on keto.
Another new popular way of eating zucchini is to make zoodles, a keto friendly noodle, with a vegetable spiralizer! Check this one out!
Roasted, or pan-fried zucchini is just about my favorite thing.
There are so many ways you can eat zucchini, the possibilities are endless!
Cabbage – 1.3g Net Carbs
Cabbage isn’t only low carb but it’s also very high in nutrients.
Cabbage has more than the daily recommended allowance of vitamin K and vitamin C.
Cabbage is so low in carbs you don’t really need to worry about over eating. This veggie can also be spiralized into noodles, stir-fried, mixed with ground beef or any other meat, into a casserole, or just simply roasted.
Cauliflower – 3g Net Carbs
Thanks to the keto diet, cauliflower has become very popular. You can incorporate cauliflower into so many recipes. It’s such an amazing option for keto dieters.
There are all sorts of cauliflower products that are substitutes for your everyday foods. The savy keto lovers invented cauliflower rice. It’s a great substitute and works great with so many dishes.
100g of cauliflower contains 3g of Net Carbs.
You can eat it plain, dip it in some low carb friendly dips, roast it, incorporate it into multiple recipes. There are really so many possibilities with cauliflower!
I roast broccoli all the time, and you can do the same with cauliflower. Just add some seasoning and there you go!
Asparagus – 2g Net Carbs
A serving of asparagus (5 spears) has a mere 20 calories and 4 grams of total carbs, or 2 grams of net carbs. The veggie is loaded with folic acid, and it’s a great source of fiber and vitamins A and C.
Asparagus is one of those vegetables that you can eat with anything. I personally love to cook it in my air fryer. It gets nice and crisp and it’s a fantastic option for a low carb snack or a side dish.
Cucumber – 3g Net Carbs.
Cucumbers contain essential vitamins and are loaded with antioxidants.
When I am looking for a snack, this is definitely one of my go-tos.
You can, of course, have it on salad. There are many options for cucumbers.
I love to slice it up, squeeze a little lemon juice over it, and sprinkle some salt and pepper. Try it! You won’t regret it!
Celery – 2g Net Carbs
Celery has a good amount of vitamin K and a 100g of it contains 1.8g of Net Carbs.This is the type of vegetable that doesn’t really taste good on its own. However, it’s amazing in dishes.
Adding it to egg salad, or tuna salad, give you that extra crunch. So good!
Another bonus is that celery is considered a zero calorie food. I like to sweeten it up by dipping it in peanut butter or almond butter.
Mushrooms – 2g Net Carbs
Mushrooms aren’t technically a vegetable, but many people consider them one. Mushrooms give your dish more texture and satiety. Try adding it to soup or salads!
Mushrooms are nutritious, tasty and can be a great addition to your daily keto meals.
Kale – 4g Net Carbs
Kale is actually on the higher end of the carb count for veggies with 4 net carbs per cup when compared to other leafy green vegetables. As with other leafy greens, kale is rich in Vitamin A and C.
Crispy kale chips have become very popular among low carb eaters. You can eat them plain or put it in your salad.
Lettuce – 1.4g Net Carbs
Perfect for salads and other ketogenic meals. 100g of lettuce contain 1.4g of Net Carbs. Lettuce is an obvious choice if you’re looking to incorporate veggies into your keto diet.
It’s a great vegetable and keto-friendly. Again, a great source of vitamin A.
I eat lettuce on a daily basis.
Brussels Sprouts – 5g Net Carbs
100g of brussels sprouts contain 5g of Net Carbs.
These bitter veggies are full of health benefits and taste so scrumptious when roasted with some turkey bacon. Brussels sprouts are very tasty when cooked.
Brussel sprouts are one of those things I was afraid to even try. To my surprise, you can make them delicious!
Green Beans – 3g Net Carbs
100g of green beans has about 2.8g of Net Carbs.
Green beans are a perfect addition to a meal to keep you fuller for longer because of their fiber content.
Green beans can be cooked in almost every way.
Cherry Tomatoes – 3g Net Carbs
100g of cherry tomatoes have about 2.8g of Net Carbs. Tomatoes are so sweet so that really surprised me!
Add cherry tomatoes to your salad to give an extra kick.
Also, you could also just have them on their own as a quick snack. I love cutting them in half with salt and pepper. One of my go-to snacks!
Eggplant – 3g Net Carbs
100g of eggplant has just about 3g of Net Carbs. Yet another veggie I was scared to try!
You can combine eggplant with so many other delicious ingredients, it’s so easy and nutritious.
Eggplant is a great addition to your keto meal plan.
Olives – 2g Net Carbs
A 100g of olives contains 3g of Net Carbs and very keto friendly.
Olives come in so many different varieties you can mix it up daily.
Olives are a perfect grab n go snack. Just put a few in a container and snack on them throughout the day.
Remember That All Vegetables Have Carbs
It’s important that you are aware that all vegetable have carbs and no matter what you’re eating, keep in mind to limit your intake. Everything adds up so you shouldn’t overdo it. Use this handy list of low carb vegetables and start making better choices.
Also remember that staying fit and healthy is a combination of many factors in your life. Try to stay active, exercise, be mindful about the foods you’re eating.
The keto diet doesn’t have to be boring. Adding the low carb keto friendly veggies can add some variety to your daily meal plans and help you stay on track and reach your weight loss goals. You can do this!