KETO-FRIENDLY VEGGIES LIST
Keto vegetables are a great way to get your daily dose of fiber and volume.
They're low in carbs, and high in protein so they keep you full for longer periods than traditional side dishes or snacks that don't even seem appetizing!
There's an endless list of keto-friendly veg recipes out there.
I love putting fresh produce into my weekly keto meal plan because it not only looks good but also provides me with the necessary nutrition.
Vegetables are a great way to maintain your fiber intake while also following the low-carb guidelines.
Even though there are many vegetables that are on the no-no list for keto, there is still plenty of variety left!
Here are some of our favorite keto-friendly vegetables and how they can be used in recipes or as snacks.
Keto-friendly vegetables are an essential part of the ketogenic diet.
When I first started eating low carb I was really frustrated by the lack of variety in my diet. I love vegetables so I wanted to find some keto-friendly veg options that would also be delicious.
Not only do they give you a diverse array of flavors and textures, but their vitamins and minerals help to round out our meal plan with important nutrients that keep us feeling fuller longer.
BENEFITS OF EATING LOW-CARB VEGETABLES
- Low-carb vegetables are low in calories and high in fiber, which will help you lose weight.
- Low-carb vegetables are rich in nutrients and antioxidants, which can protect your body against free radicals.
- Low-carb vegetables don't have a lot sugar as other foods do, so they won't spike your blood sugar levels.
- When you eat low-carb vegetables instead of carbs or starches, it's easier to control your appetite because the feeling of fullness lasts longer.
- Eating more low-carb veggies is an easy way to make sure that you're getting enough vitamins A and C every day.
- Adding low-carb veggies to meals will help fill them up without adding too many calories.
Few questions on mind:
Are carrots keto?
Carrots are not allowed on the keto diet because they are high in carbs and sugar.
There are many other vegetables you can eat on the keto diet such as broccoli, cauliflower, peppers, tomatoes, and cucumbers.
If you're following the ketogenic lifestyle but want to try carrots for taste or crunchiness then try roasting them with olive oil before eating them.
You can also cook your carrots by boiling them until they're soft and then adding butter or cream cheese for flavor.
Are Onions OK on a Keto Diet?
Onions are higher in carbs than other vegetables on the keto diet.
If you're following the keto diet, it's best not to eat onions as they can affect your blood sugar levels and lead to cravings.
You should still consider eating onions if you're not following the keto diet because they have many health benefits such as lowering cholesterol and reducing inflammation.
Here are some alternatives to replace onions in recipes so that you don't miss out on their flavor (garlic, leeks, scallions).
These recipes use ingredients like garlic or leeks instead of onions so that those who follow a strict keto lifestyle can enjoy them too!
Are Tomatoes Keto?
Tomatoes contain 2.7g of carbs per 100g - they're fruit and not vegetables.
Tomatoes have a lot of sugar in them but yet I had listed them in the Keto fruits as you can eat them in moderation.
If you want to eat tomatoes on the keto diet, you should make sure to limit your intake.
You can enjoy some tomato sauce or ketchup if you really need it.
There are other keto fruits that are better for the keto diet than tomatoes.
Are cucumbers keto-friendly?
Raw cucumbers are low in carbs.
So few slices are Ok on a keto diet.
WHAT ARE THE KETO VEGETABLES TO AVOID?
1. Potatoes
2. Corn
3. Beans
4. Peas
5. Lentils
6. Soybeans and soy products (tofu, tempeh)
are among the few vegetables to avoid.
Though corn should be avoided but check out how to make keto cornbreads if you love the corn flavor.
You cannot eat all the vegetables while on a keto.
The carbs in the vegetables are important while cooking any keto vegetable recipe.
We should actually make a chart first, that what should be on our shopping list for a keto diet.
Check out the 12 best weight loss foods that you can eat anytime.
Don't forget to check the 13 Worst Foods for weight loss too.
What veggies can I eat on Keto?
- Broccoli Rabe
- Bokchoy
- Celery
- Spinach
- Asparagus
- Radish
- Zucchini
- Mushrooms
- Eggplant
- Bell Pepper
- Cauliflower
- Cabbage (green)
- Cucumber
- Broccoli
- Green beans
- Turnips
- Brussel Sprouts
- Kale
- Pumpkin
The net carbs are stated for every 100 gms of serving.
Starting with the lowest carb vegetables.
1. BROCCOLI RABE
Carbs in broccoli: 0.15 Gram per 100 gms of serving
Broccoli Rabe is NOT broccoli.
Its leaves, stems, and stalks are edible.
It is the lowest carb vegetable that you can start eating.
It's a cruciferous vegetable, which means it belongs to the same family as cabbage and cauliflower.
These vegetables have been shown to reduce your risk for cancer because they contain powerful antioxidants that can help fight free radicals in your body.
The good news is that you don't need to eat a lot of them--just one cup per day will do the trick!
You actually cannot have this vegetable separately.
Best suited for salads where it will give a distinguished flavor.
Check out this sauteed Broccoli Rabe Recipe.
2. BOK CHOY
Net Carb: 1.18 Gram
Bok Choy is also known as Chinese cabbage.
Bok Choy is a type of low-carb vegetable that can be eaten raw or cooked, and it has many health benefits.
Bok choy is easy to prepare and it provides antioxidants, anti-inflammatory properties, and calcium.
This is a keto vegetable that can be eaten separately and it tastes great.
You can have different bok choy recipes or mix them with noodles or soups.
3. CELERY
Celery Carbs: 1.37 Gram
I simply love the celery.
Celery is a keto-friendly vegetable with many different health benefits, including being high in manganese which helps produce energy.
It also contains vitamin K and has natural diuretic properties to help flush out excess water weight.
The fiber content in celery helps regulate bowel movements and can even lower cholesterol levels!
Whether it is a salad or a salad dressing, I like celery in it.
Even in spicy foods, I love to add celery to them.
Not only it is low in carbs but celery is an excellent source of antioxidants and beneficial enzymes.
4. SPINACH
Is spinach keto?
Well, yes, it is,
How many carbs are in spinach?
Net Carbs: 1.43 Grams
Spinach is an excellent source of vitamins A and C, as well as iron.
It also contains lutein, which can help reduce the risk of developing age-related macular degeneration.
Spinach is one of the low-carb veggies that is a great addition to any diet because it's low in calories but high in nutrients!
You can mix spinach with a lot of keto dishes. Basically, it goes with almost everything as keto smoothies, keto lunches, or dinners.
Spinach is also beneficial to people with diabetes as it improves blood glucose control.
It also reduces blood pressure and improves bone health.
5. ASPARAGUS
How many carbs are in asparagus?
Net Carbs: 1.78 Grams
A common keto breakfast recipe is asparagus with bacon.
Asparagus is a great source of vitamins, minerals, and fiber.
They have been shown to improve the health of your heart by lowering bad cholesterol levels and raising good cholesterol levels.
They also promote healthy skin!
Though personally, I do not like Asparagus, it is considered one of the most nutritionally packed vegetables you can eat.
Asparagus is high in vitamin K and contains anti-inflammatory and antioxidant properties.
6. RADISH
Net Carbs: 1.8 Grams
Not a big fan but yes I can include this root vegetable in my regular foods.
The health benefits of eating radishes are well known by many cultures, as they have been around for a very long time.
Radishes come in all shapes and sizes with different colors but always have a white root that can be eaten or discarded including the green leaves on top of them.
They are low in calories so you can eat more than one at a time!
Not only for the keto diet, but radish contains a great about of roughage which triggers weight loss.
It also treats urinary disorders and improves the cardiovascular system.
7. ZUCCHINI
Zucchini Carbs 2.11 Gram
Zucchini is a vegetable that has many health benefits and can be used in various dishes.
It’s easy to grow, provides shade for other plants, and is great for composting.
Zucchini can be eaten raw or cooked and is low in calories which makes it an ideal food to eat if you are trying to lose weight.
Zucchini makes a hell of a lot of delicious meals.
Even many of the keto desserts are made of zucchini as the main ingredient.
Zucchini aids weight loss and maintains optimal health.
8. MUSHROOMS
How many carbs are in mushrooms?
Carbs in mushroom: 2.26 Gram
This is yet another vegetable that makes dishes nutritious and is keto safe.
Mushrooms are the edible, fleshy, and typically fruiting bodies of fungi that grow on the ground or on decaying organic matter.
There is a mushroom for every taste; you'll find everything from delicate white buttons to earthy chestnut brown chanterelles.
You won't need any more convincing than this if you're looking for reasons why you should try eating mushrooms - they are low-calorie, high-fiber foods with plenty of vitamins and minerals!
Not only low in carbs but it also lowers cholesterol and treats anemia.
9. EGGPLANT
Eggplant carbs: 2.88 Grams
Eggplant is a low-carb, nutrient-dense veggie so it can be eaten in a regular diet.
Eggplant is a good source of dietary fiber.
It's no secret that eggplant is a versatile vegetable.
Eggplant is packed with vitamin C and potassium, eggplant also contains antioxidants.
This makes it an excellent food for those who are trying to lose weight.
-it's easy to see why this veggie should be on your grocery list!
10. BELL PEPPER
Carbs in bell peppers: 2.9 Grams
I love bell peppers for the colorful crunches it brings to dishes.
They are also a source of valuable nutrients, and antioxidants, and are rich in fiber.
Bell peppers are a great way to get your daily dose of Vitamin C!
This awesome vegetable is also low in calories and fat.
Add bell pepper slices to salads, soups, sandwiches, or stir-fries for an extra kick of flavor.
Who knew that eating healthy could be so tasty?
11. CAULIFLOWER
How many carbs are in cauliflower?
Net Carbs: 2.97 Grams
Cauliflower is a healthy vegetable that can be eaten raw or cooked.
Cauliflower can also be used in a variety of dishes, such as baked cauliflower with cheese sauce and cauliflower soup.
There are ample lovely delicious keto recipes for cauliflowers.
The health benefits of eating CAULIFLOWER include weight loss, reduced risk for cardiovascular disease, and increased levels of vitamin K2!
When you are on a ketogenic diet then you are bound to love this vegetable for the variety of meals it provides.
It provides health-promoting phytochemicals and a high level of anti-inflammatory compounds.
12. CABBAGE (GREEN)
How many carbs are in cabbage?
Net Carb : 3 Grams
Cabbage is considered one of the healthiest food in the world.
Cabbage is a vegetable that's full of nutrients and can be eaten raw or cooked.
Cabbage has many benefits, including being low in calories and having anti-cancer properties.
Not only low carb but cabbage is a fiber-rich moderately leafy vegetable.
Cabbage also reduces heart disease risk.
13. CUCUMBER
How many carbs are in cucumber?
Net Carb: 3.13 Gram
I like cucumbers. Cucumbers are a great and healthy snack that is full of vitamins, minerals, and antioxidants.
They can help reduce stress levels and cholesterol in the body as well as keep your skin looking fresh!
It also keeps my mind and body cool and is a very effective ingredient for detox waters.
Cucumbers, you put in salads or have it raw with salt sprinkled.
When I say net carbs are more than 5 grams per 100 grams serving that means you shouldn't have it in a lot of quantity to be in ketosis.
14. BROCCOLI
Net Carb: 4.04 Grams
I never had broccoli earlier. As for me, it was similar to having cauliflower.
But there are so many delicious broccoli dishes for the keto diet that I finally started to have them.
Not only it is low in carbs but it contains powerful antioxidants.
It also reduces cholesterol and improves bone health.
Eating broccoli can help you lose weight, and boost your immune system, and it's a good source of vitamin C.
Try adding some raw broccoli to your next salad or soup for an extra nutritional boost.
15. GREEN BEANS
Net Carb: 4.27 Grams
You can just add this vegetable to any meal you like.
Yes of course if you like its flavor.
The green beans are very nutritious and you can add them to any chicken meal.
Green beans are healthy food and also one of the easiest vegetables to cook.
They are full of fiber, vitamins A and C, potassium, folate, and iron, which makes them great for your health.
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16. TURNIPS
Net Carb: 4.63 Grams
Turnips possess rich nutritional value with a lot of vitamins and minerals like magnesium, calcium, and iron. It is also a very good source of omega-3 fatty acids.
Turnips contain health benefits such as being an excellent source of vitamin C and fiber which helps to promote heart health.
Turnips are high in fibers aiding in weight loss.
They can be eaten raw and cooked, in salads or soups.
17. BRUSSEL SPROUTS
Carbs in Brussel sprouts-
Net Carb: 5.15 Grams
I find Brussels sprouts similar to cabbage, and cauliflower types.
Just another addition to the keto family. But as it contains more than 5 grams of net carb that means you shouldn't have more than a cup.
Brussel sprouts are a cruciferous vegetable that is rich in many vitamins and minerals, including vitamin C, K, and folate.
They also contain fiber which can aid in digestion. Brussel sprouts taste good raw or cooked and can be eaten as a side dish with any meal.
18. KALE
Net Carbs: 5.15 Grams
Kale is highly nutritious and low in calories, making it a superfood for weight loss.
You can put kale in your salads raw or cooked.
Kale is a green vegetable and one of the healthiest vegetables you can eat.
It contains vitamins A, C, K, and many other nutrients.
Kale is also an excellent source of fiber and protein - two things that are essential for maintaining good health.
19. PUMPKIN
Net Carbs: 6 Grams
It is moderately high in carbs but you can use it once or twice in your weekly meal.
Though always keep the quantity low.
Pumpkin is a vegetable that has so many benefits!
The seeds are filled with protein and healthy fats, which means they're also great snacks.
Pumpkin is also high in vitamin A. Vitamin A helps keep skin healthy and glowing; it boosts the immune system to help fight off infections, and it strengthens bones by speeding up the growth process of new cells.
In addition to all these things, the pumpkin is filling, meaning you'll feel full for longer periods of time after eating one serving!
My Take on Keto Veggies List
The keto diet is all the rage these days, and for good reason. It promises weight loss without hunger or starvation--plus you get to eat bacon!
But what about veggies?
Ketosis isn’t an excuse to neglect your vegetable intake, but it does require some adjustments in how you cook vegetables so they fit into a low-carb lifestyle.
The vegetables with low carbs are definitely a win-win situation for the keto dieters as well as the weight watchers.
Every keto diet beginner should know the list of vegetables that are low carb and suited for the keto diet.
These keto vegetables are safe to eat to be in ketosis and to make healthy keto salads and keto vegetarian recipes.
Related Keto Veggies Lists:
- 10 Keto Fruits to Eat
- 13 Keto Salad Ideas with Fresh Keto Vegetables
- 9 Salad Dressing Ideas
- 12 Keto Vegetarian Recipes
- 13 Keto Side Dishes
- 10 Keto Coleslaw Recipes
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