Low-carb Keto vegetable food list for the ketogenic diet.
Vegetables are an essential part of any healthy diet, including the low-carb Keto diet.
But since your carbohydrate intakes need to be very low to achieve ketosis, not all veggies are keto.
Your vegetable selection is somewhat restricted since vegetables are in fact carbohydrates.
They are complex carbs that contain vitamins and mineral including fiber.
Despite their nutritiousness, some vegetables are high in sugar.
Some too high to induce ketosis, so they too need to be removed from your keto diet food list.
The last thing you want on your keto diet is to unintentionally kick yourself out of ketosis or to never reach the state.
And this happens too often. It’s too easy to assume veggies are healthy and shouldn’t be high in carbs.
To give you a clear idea of what vegetables are Keto friendly, we created a list of 17 of the lowest carb vegetables.
If you’re not following a keto meal plan, these low-carb vegetables are great for any diet and weight loss.
So, let’s stock them up!
Eggplant contains just about 2 g of net carbs per serving, making it a very low-carb vegetable you can enjoy. You can use to make lasagna using eggplant instead of pasta or a yummy low-carb bolognese sauce.
It adds meatiness and works well with cheese, tomato, basil, and just about anything else.
To stay really low-carb, skip the lettuce and grab some spinach. Other dark leafy greens like arugula, kale, and mizuna are also lower in carbs than lettuce.
Besides, these dark greens are rich in iron and potassium.
Broccoli is definitely a keto vegetable and a must item of any keto dieter’s list.
It’s a staple for keto beef and broccoli, cheese, and broccoli soup, and even just as a raw veggie snack. It also pairs well with cottage cheese.
Just like broccoli, cauliflower is a must on your keto diet food list. It’s a replacement for rice and an essential ingredient in keto brownies.
Zucchini is the perfect veggie for a filling meal since it’s low in calories and high in volume.
Slice it up and bake in the oven to make delicious zucchini chips.
Craving pasta? Try making zoodle with zucchini. They are refreshingly tasty and go perfectly with creamy pesto.
6. Bell Peppers
Bell peppers are close to being a perfect vegetable on a keto diet.
Their vibrant colors mean they are high in antioxidants and vitamins. They are also versatile veggies that can go from fajita to Mediterranean grill dish.
Half a pepper is about 2 grams in total carbs and 1.8g in net carbs.
Technically, mushrooms may not be a vegetable, but it’s worth noting that they are keto foods. They are higher in protein than other vegetables and add a depth of umami to any dish.
They are a great compliment to wintery soup, stroganoff, and even chicken pot pie.
Looking to make a vegetarian dish? Stuffed mushrooms are always a crowd pleaser and an instant hit at any party.
This common and one of the most affordable vegetables is particularly useful on a keto diet. They are high in water content, which means they can help you stay hydrated.
They make an excellent snack just by cutting them up and pairing them with flavored mayo.
They also add a nice crunchiness to any salad without adding many calories. A quarter of cucumber is only 7 calories and 1.5grams in net carbs.
Tomatoes are not only everyone’s favorite vegetable but also very healthy.
They help reduce heart disease and cancer risk and add a healthy dose of potassium to your diet.
They are an easy addition to any salad and make delicious tomato-based soup. Half of 1 medium sized tomato brings about 1.6 grams of net carbs and 11 calories.
Asparagus is high in fiber, which means it helps with your digestive health and lowers its net carbs. This green vegetable is also rich in vitamins and folate.
It’s a great vegetable to eat if you are on a keto diet and need to manage blood glucose levels.
Need a snack idea? Wrap each with a slice of bacon and bake it in the oven until crispy. 1 medium spear has 0.3g of net carb.
11. Brussels Sprouts
Brussels sprouts are one of the latest foodie sensations.
They may be an acquired taste, but it’s a side dish perfection when topped with crispy bacon bits. Not to mention, they are a huge nutrition powerhouse. They are full of vitamin C and potassium. In 1/2 cup, you’ll be taking in about 2.4 grams of net carbs.
If you want a party side dish next to a turkey or roasted chicken? Let it be this veggie. You’ll impress everyone from a food snob to a health nut.
12. Green Beans
Beans and legumes may be too high in carbs for a keto diet, but not green beans. This green vegetable is high in fiber.
In fact, out of 7 grams of total carbs per cup, half of it is fiber.
This means it nets you at 3.5 grams in carbs after the fiber. If you are struggling to keep yourself regular, add this fibrous veggie to your keto menu.
Watercress is low in carbs and calories, but it’s not completely empty in terms of nutrients it brings. It’s packed with vitamin K, folate, and fiber.
It not only makes a perfect salad for a steak dinner but also works to keep you full longer with the fiber.
In every cup of watercress, you’ll find over a day’s worth of vitamin K, which keeps your bones healthy. All this with just 0.4 grams of total carb and 0.2 grams of net carb.
On a keto diet, most root vegetables are taboo for its higher carb content. Thankfully, radish is an exception.
It’s low in both calories and carbohydrates. Not only that, it’s a rich source of essential vitamins like Vitamin B6, Calcium, and Copper.
Hinted by its vivid pink color on the outside, it contains Riboflavin, one of the antioxidants.
Toss them in your winter soup or bake them to make healthy keto chips.
Although not a vegetable, avocados are a fatty fruit super low in carbs.
If anything is worth stocking up during your first week on a keto diet, it’s avocados. In every 100 grams, you only get 2 grams of net carbs and tons of healthy fats. In fact, avocado is 75% fat.
Because of this nutritional profile of avocado, it makes a great keto food all day long. Side with eggs for a heart-healthy breakfast. Make a bowl of guacamole for easy snacks.
Avocados are a must have on a ketogenic diet food list.
Olives are one of my favorite grab-n-go Keto snacks.
Not only they require zero preparation, but they are also mostly made up of fat.
Like avocado, the fat you find in olives is monounsaturated fat, a healthy one. The kind of fat that helps lower cholesterol.
They’re also packed with antioxidants that can help fight off free-radicals. Olives are both low in calories and carbs.
You can eat them just as is or add them to your salad. I also like to eat them with cheese and wine on a date night.
With just 4 calories per cup, arugula has virtually no impact on your daily calorie allowance. They’re also low in carbohydrates, just 1 g per cup, making them the perfect Keto vegetable.
You can enjoy their aromatic, pepper flavor without worries.