Vegetables are such an important a part of our diet. Incorporate these low carb vegetables into your diet for more nutrition!
You can’t eat whatever vegetables you want if you’re following the keto diet. Why?
It’s because carbs are present in all vegetables. Not all vegetables are low-carb. Clearly, not all foods are created equal!
Carbohydrates can be found in a variety of foods, such as bread, rice, and even fruits and vegetables. While on a low-carb, keto diet, all carbs should be considered.
To lose weight successfully on the ketogenic diet, you must first learn which foods you can eat in order to keep your body in ketosis.
Of course, most vegetables are healthy, but keep in mind that you’re on a low-carb diet and should aim for low-carb options.
What Are Some Low Carb Vegetables That Are Keto Approved?
Potatoes, beetroots, and carrots are examples of underground vegetables that have too many carbs for the keto diet.
Low-carb vegetables that grow above ground are more likely to be keto-friendly.
If you’re following a low-carb or ketogenic diet, you should be knowledgeable of the vegetables on this list.
When deciding which vegetables to include in your keto diet, keep the following in mind:
- Low-carb vegetables with leaves are keto-friendly. This includes all lettuces and spinach varieties.
- Green vegetables have fewer carbs than other colors of vegetables. Green bell peppers, for example, have fewer carbs than yellow or red peppers.
Here’s a list of low-carb, keto-friendly vegetables to get you started!
What Vegetables Can You Eat on Keto?
Avocados – 2g Net Carbs
Avocados are a fantastic keto food. They’re not only delicious, but they’re also high in healthy fats. Furthermore, 100g of avocado only contains 2g of Net Carbs.
Despite the fact that it is technically a fruit, I included it because most people consider it to be a vegetable.
Fat consumption is also important on keto, as you will see. Avocados are high in fat, but they’re also a simple way to meet your keto macros.
Avocados can be eaten at any time of the day. They can be incorporated into your keto lifestyle in a variety of ways.
Bell Peppers (Green) – 2.9g Net Carbs
Bell peppers have 2.9g of Net Carbs per 100g and are a good source of Vitamin C. Green peppers have the lowest net carbs, but yellow and red peppers, when eaten in moderation, are also low carb vegetables. Vitamins and antioxidants abound in bell peppers.
- 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 an excellent base for a well-balanced, keto-friendly salad. Net Carbs are only 0.4g in 1 cup of spinach. Iron and potassium are also abundant in spinach.
Spinach is a great source of iron and protein. There’s no need to stress about preparing a delicious keto-friendly mixed green salad.
Spinach is a delicious raw or cooked vegetable.
Broccoli – 4g Net Carbs
Broccoli is a vegetable that can be used in a variety of ways. It’s simple to incorporate into a variety of recipes. It tastes fantastic when cooked, and it’s a fantastic choice for the winter and autumn seasons. Broccoli contains 4.4g of Net Carbs and 2.8g of protein per 100g. It also contains more than 100% of the daily recommended intake of vitamins C and K.
Broccoli can be eaten raw or cooked in a variety of ways, including steamed, roasted, sautéed, and, of course, with cheese.
Zucchini – 2g Net Carbs
Zucchini is another delicious low-carb vegetable. There are 2.1g of Net Carbs and a good amount of vitamin C in 100g of zucchini.
If you like potatoes, you’ll love zucchinis on a keto diet.
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Zucchini, roasted or pan-fried, is one of my favorite foods.
Zucchini can be eaten in a variety of ways; the possibilities are endless!
Cabbage – 1.3g Net Carbs
Cabbage is not only low in carbohydrates, but also high in nutrients.
Cabbage contains more vitamin K and C than the daily recommended allowance.
Cabbage is so low in carbs that you don’t have to be concerned about overeating it. This vegetable can also be spiralized into noodles, stir-fried, combined with ground beef or other meat, baked, or roasted.
Cauliflower – 3g Net Carbs
Cauliflower has become very popular as a result of the keto diet. Cauliflower can be used in a variety of dishes. It’s an incredible option for keto dieters.
There are a variety of cauliflower products that can be used as a substitute for common foods. Cauliflower rice was created by savvy keto dieters. It’s a fantastic substitute that goes with a variety of dishes.
Cauliflower has 3g of Net Carbs per 100g.
You can eat it plain, dip it in low-carb dips, roast it, and use it in a variety of recipes. There are so many options when it comes to cauliflower!
I frequently roast broccoli, and you can do the same with cauliflower. Simply season with salt and pepper, or really anything you like and you’re done!
Asparagus – 2g Net Carbs
Asparagus has only 20 calories per serving (5 spears) and 4 grams of total carbs, or 2 grams of net carbs. Folic acid is abundant in this vegetable, which is also high in fiber and vitamins A and C.
Asparagus is one of those vegetables that goes with just about everything. I prefer to prepare it in my air fryer. It crisps up nicely and makes a great low-carb snack or side dish.
Cucumber – 3g Net Carbs.
Cucumbers are high in antioxidants and contain essential vitamins.
This is one of my go-to snacks when I’m looking for something to eat.
Of course, you can put it on a salad. Cucumbers come in a variety of shapes and sizes.
I like to slice it up, drizzle it with lemon juice, and season it with salt and pepper. Give it a shot! You will not be sorry!
Celery – 2g Net Carbs
Celery is high in vitamin K and has 1.8 grams of net carbs per 100 grams. This is the kind of vegetable that isn’t particularly tasty on its own. It is, however, fantastic in dishes.
It adds extra crunch to egg salad or tuna salad. It’s fantastic!
Another advantage is that celery is a calorie-free food. I like to make it sweeter by dipping it in peanut or almond butter.
Mushrooms – 2g Net Carbs
Although mushrooms aren’t technically a vegetable, many people regard them as such. Mushrooms add texture and satiety to your dish. It’s great in soups and salads.
With only 2g net carbs, mushrooms are nutrient-dense and delicious, making them an excellent addition to your keto diet.
Kale – 4g Net Carbs
When compared to other leafy green vegetables, kale has the highest carb count of any vegetable, with 4 net carbs per cup. Kale is high in Vitamin A and C, just like other leafy greens.
Low-carb eaters have become enamored of crispy kale chips. You can eat them on their own or add them to a salad.
Lettuce – 1.4g Net Carbs
Lettuce is ideal for salads and other low-carb meals. Net carbs are 1.4g per 100g of lettuce. If you want to include vegetables in your keto diet, lettuce is an obvious choice.
It’s a delicious vegetable that’s also keto-friendly. Another excellent source of vitamin A.
I eat lettuce on a daily basis.
Brussels Sprouts – 5g Net Carbs
Brussels sprouts have 5g of Net Carbs per 100g.
These bitter vegetables are high in antioxidants and taste delicious when roasted with turkey bacon. Cooked Brussels sprouts are delicious.
Brussel sprouts were one of those foods that I was hesitant to try. You can, to my surprise, make them delicious!
Green Beans – 3g Net Carbs
Green beans have about 2.8g of Net Carbs per 100g.
Green beans, with their high fiber content, are an excellent addition to any meal to keep you fuller for longer.
Green beans can be prepared in a variety of ways.
Cherry Tomatoes – 3g Net Carbs
Cherry tomatoes have about 2.8g of Net Carbs per 100g. Tomatoes are naturally sweet, so this surprised me!
To give your salad a little extra oomph, toss in some cherry tomatoes.
You could also just eat them as a quick snack on their own. I enjoy cutting them in half and seasoning them with salt and pepper. This is one of my favorite snacks!
Eggplant – 3g Net Carbs
Only about 3g of Net Carbs are found in 100g of eggplant. Another vegetable I was hesitant to try!
It’s simple and nutritious to combine eggplant with a variety of other delicious ingredients.
Eggplant is a fantastic addition to your keto diet.
Olives – 2g Net Carbs
Olives have 3g of net carbs per 100g and are very keto friendly.
Olives come in so many varieties that you can change it up every day.
Olives are a convenient snack to have on hand. Simply place a few in a container and eat them as needed throughout the day.
Remember That All Vegetables Have Carbs
It’s critical that you understand that all vegetables contain carbohydrates, and that you limit your intake regardless of what you’re eating. Everything adds up, so don’t go overboard. Start making better choices with this handy list of low carb vegetables.
Also keep in mind that staying fit and healthy is a result of a variety of factors in your life. Try to stay active, exercise, and be mindful of what you eat.
The keto diet does not need to be monotonous. Including low carb keto friendly vegetables in your daily meal plans can help you stay on track and achieve your weight loss goals. You’ve got this!