Low Carb Vegetables for Keto Diet
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Most people can agree that vegetables are good for you. However, not all vegetable choices are ideal for a low carb keto diet. Do you know which keto friendly vegetables are best? And how many carbs are in them?
Let's talk all about vegetables on keto! We'll discuss the top keto vegetables (with complete low carb vegetables list!), carbs in vegetables, and the best ways to cook them.
Plus, if you've visited the keto recipe index, you know I have loads of low carb vegetables choices there. I'll break down the most popular ones below.
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What Vegetables Can You Eat On Keto?
While the keto fruit list is relatively short, there are lots of keto vegetables you can eat. So, what vegetables are keto friendly? You can find a large list below, but keep these qualities in mind.
Good keto vegetables contain less natural sugar and lower net carbs (for veggies, net carbs are total carbs minus fiber). Vegetables like leafy greens, zucchini, and asparagus are popular keto vegetables because they meet these guidelines.
Not all versions of keto incorporate vegetables — so why eat them? Low carb vegetables are loaded with the good stuff:
- Fiber
- Vitamins
- Minerals
- Antioxidants
- Electrolytes
In particular, consuming more fiber in veggies is linked to a lower risk for diabetes, obesity, and other chronic diseases [*] – so it's good to have vegetables on keto.
Plus, you can make keto friendly vegetables taste delicious! Enjoy them in soups or salads, snacks or sides. And my favorite way, stir fry vegetables. Low carb living doesn't have to limit how you enjoy veggies.
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The Top 20 Keto Vegetables List (With Recipes)
This keto vegetables list will go into detail about the top 20 most popular low carb vegetables, including delicious recipe ideas.
You can find details about carbs in the keto vegetables chart below this list. For an even more complete listing of carbs in vegetables, check the keto food list.
1. Artichokes
Artichokes are the bud of a plant in the thistle family. This keto vegetable is so fun to eat!
Artichokes have 5.2g net carbs per 1/2 cup serving.
Keto Artichoke Recipes
- Roasted Artichokes – Added garlic and parmesan make this veggie recipe a crowd-pleaser.
- Italian Stuffed Artichokes – Super simple and filling. This one has a delicious meaty stuffing.
- Air Fryer Stuffed Baby Artichokes – Unlike the other recipes, you can eat these cute little artichokes whole!
- Spinach Artichoke Dip – I never have leftovers when I make this easy, cheesy dip!
2. Asparagus
Asparagus are a light and tasty spring vegetable. These are a good choice for roasting!
Asparagus has 2.4g net carbs per 1 cup serving. It's one of the lowest carb vegetables you can eat.
Keto Asparagus Recipes
- Roasted Asparagus – The most basic way to cook asparagus makes an ideal side for steak.
- Asparagus Stuffed Chicken Breast – A fancy meal with the easiest prep.
- Bacon Wrapped Asparagus – A crispy, irresistible appetizer.
- Cheesy Baked Asparagus – Use a few simple ingredients to get this one on the table.
3. Bell Peppers
Raw bell peppers add sweetness and crunch to dishes, while cooking them mellows out their flavor. They are wonderful on their own, as well as added to recipes for flavor and crunch.
Bell peppers have 3.6g net carbs per 1 cup serving. They're good keto vegetables to keep on hand!
Keto Bell Pepper Recipes
- Philly Cheesesteak Casserole – All the flair of the original sandwich, in a dish!
- Lasagna Stuffed Peppers – No noodles needed! This recipe makes lasagna easy.
- Keto Jambalaya – So zesty and satisfying! Bell pepper adds a nice flavor.
- 7-Layer Taco Dip – Bell peppers make the perfect scoopers for dips like this one, instead of chips.
4. Broccoli
Yes, broccoli is keto! It holds up to roasting, soups, and stir fry.
Raw broccoli has 3.6g net carbs per 1 cup serving. Like many low carb veggies, its volume shrinks down when it cooks, so the same amount of cooked broccoli would have a bit more carbs. (Learn more about carbs in broccoli here.)
Keto Broccoli Recipes
- Broccoli Cheese Soup – Tastes like it came from your favorite cafe!
- Sauteed Broccoli – A quick-cooking way to prepare this keto approved vegetable.
- Beef and Broccoli Stir Fry – Creates takeout flavor in your very own kitchen.
- Keto Broccoli Salad – The perfect hearty make ahead salad, with bacon, cheese, and a surprise addition.
5. Brussels Sprouts
Don't let memories of soggy, stinky sprouts get you down. Brussels sprouts taste amazing if you use the best recipes.
Brussels sprouts have 4.6g net carbs per 1 cup serving.
Keto Brussels Sprout Recipes
- Oven Roasted Frozen Brussels Sprouts – You can always keep these low carb vegetables in your freezer for this recipe.
- Brussels Sprouts Casserole – A cheesy treat, topped with BACON!
- Kale and Brussels Sprout Salad – A superfood salad that takes minutes to make.
- Pan Fried Brussels Sprouts – One of the fastest ways to prepare cooked brussels sprouts… and they get SO crispy!
6. Cabbage
Cabbage is one of the most keto friendly vegetables, and there are lots of ways you can use it. It adds fiber and makes dishes so comforting and hearty.
Cabbage has 3g net carbs per 1 cup serving.
Keto Cabbage Recipes
- Cabbage Rolls Without Rice – You won't miss the rice! The filling in these cabbage rolls is still super flavorful.
- Pressure Cooker Corned Beef and Cabbage – An iconic pairing, made quick in the pressure cooker.
- Southern Fried Cabbage With Bacon – An easy side dish you can serve with everything!
- Ground Beef Cabbage Soup – Pure comfort in a bowl, plus it's packed with a few other keto vegetables.
- Egg Roll In A Bowl – Dinner on the table in just 15 minutes! It's one of the fastest keto meals ever.
7. Cauliflower
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!
Keto Cauliflower Recipes
- How To Make Cauliflower Rice – A skill everyone needs on keto! This basic tutorial will show you how to use cauliflower to replace the carbs in rice, for just about any dish.
- Loaded Cauliflower Casserole – All the mouthwatering flavor of a baked potato, in one dish.
- Cauliflower Crust Pizza – Cauliflower… in pizza? You have to try it to believe it!
- Mushroom Cauliflower Risotto – This grain-free take on risotto will win over the toughest cauliflower critics.
- Whole Roasted Cauliflower – No chopping needed! This one is great for entertaining.
Find dozens more keto cauliflower recipes here.
8. Cucumbers
With a fresh, crunchy texture and low carbs, cucumber easily makes it to the keto vegetables list. Use it for refreshing appetizers and sides!
Cucumbers have 1.6g net carbs per 1/2 cup serving.
Keto Cucumber Recipes
- Creamy Cucumber Salad – Give cucumbers a starring role in this salad, complete a creamy, herby dressing.
- Cucumber Tomato Avocado Salad – A simple side — or even a light meal.
- Cucumber Subs – Swap the bread with a crisp cucumber. You'll never go back!
- Cucumber Noodles – Replace the noodles in your pasta salad with these. Delicious and refreshing!
9. Eggplant
This pretty purple vegetable tastes amazing on its own. It also makes a perfect addition to keto Italian food.
Eggplant has 2.3g net carbs per 1 cup serving.
Keto Eggplant Recipes
- Oven Roasted Eggplant – Dip in marinara for an easy appetizer.
- Eggplant Lasagna – Use eggplant for a delicious noodle swap.
- Mini Eggplant Pizzas – New to eggplant? Make it pizza-fied with this recipe!
10. Green Beans
While most beans are not keto, green beans make good low carb vegetables. Use them for easy sides, and even keto holiday dishes.
Green beans have 4.3g net carbs per 1 cup serving.
Keto Green Bean Recipes
- Keto Green Bean Casserole – A festive classic, now made low carb.
- Green Beans Almondine – This crowd-pleasing side comes together easily.
- Oven Roasted Green Beans – Complete with garlic!
11. Jicama, Rutabagas & Celery Root
Did you know jicama, rutabagas and celery root are low carb vegetables? These are all in the root vegetable family.
Jicama has 5.1g net carbs per 1 cup serving, rutabagas have 8.9g net carbs per cup, and celery root (also known as celeriac) has 11.6g net carbs per cup.
As you can see, these root veggies are higher in carbs than most keto vegetables that grow above ground. However, they are the closest thing to a potato replacement. You can often prepare and serve them the same way you would potatoes.
Due to the higher carb count, enjoy them in moderation.
Keto Recipes With Jicama & Rutabagas
- Rutabaga Fries – Easy and dippable! These are the most popular keto fries on Wholesome Yum.
- Jicama Chili Cheese Fries – Tastes so good, you won't believe it's low carb. (You can also enjoy these plain if you like.)
- Jicama Tortillas – Make the best keto tacos using thinly sliced jicama for the wrap.
- Keto Beef Stew – The celery root blends in so well that you'll swear it's potatoes in there.
12. Kale
Kale is loaded with nutrients, making it a great choice for keto vegetable recipes. Get all the benefits with these easy dishes.
Kale has 3.4g net carbs per 1 cup serving.
Keto Kale Recipes
- Baked Kale Chips – So crispy and crunchy! There's a special topping for extra flavor, too.
- Salmon Kale Superfood Salad – Loaded with powerful keto ingredients.
- Instant Pot Quiche – This is packed with kale, mushrooms and caramelized onions.
13. Lettuce & Other Greens
While exact carb counts vary by variety, pretty much all kinds of lettuce or leafy greens are keto friendly.
Lettuce and leafy greens range mostly between 0.5-1.2g net carbs per 1 cup serving.
But don't limit your greens to boring salads. See all the amazing dishes this low carb vegetable can make!
Keto Lettuce Recipes
- Big Mac Salad – All the flavor of your favorite burger, complete with burger sauce.
- Collard Green Wraps – Turn your greens into an easy bread substitute!
- Bleu Cheese Wedge Salad – The most iconic use for iceberg lettuce. So quick and easy, and looks lovely too.
- Keto Taco Salad – A simple 20-minute dinner that the whole family will enjoy, keto or not.
Be sure to also check out my guide for how to make lettuce wraps – there are dozens of ideas in there.
14. Mushrooms
Use these earthy keto vegetables (okay, technically fungi) to bulk up sauces and soups, or cook them up on their own for a delicious main dish.
Mushrooms have 2.2g net carbs per 1 cup serving, but shrink a lot if you cook them.
Keto Mushroom Recipes
- Pizza Stuffed Mushrooms – Like mushrooms on your pizza? This is the recipe for you.
- Garlic Butter Sauteed Mushrooms – Garlic butter makes these mushrooms perfectly keto.
- Spinach Stuffed Mushrooms – Makes a delicious appetizer… if you're willing to share!
- Balsamic Roasted Mushrooms – A simple hands-off side dish that goes with anything.
- Keto Cream Of Mushroom Soup – This is delicious on its own, but ultimately it's a replacement for canned cream of mushroom soup, ready to use in any recipe.
15. Onions
Onions add flavor in every dish, cooked or raw. They make a solid choice for main dishes, appetizers, and even dips!
Raw onions have 4.3g net carbs per 1/2 cup serving. Like mushrooms, they shrink a lot when cooked. Due to the higher carb count and shrinkage, onions on keto are best used as part of a recipe with other low carb ingredients.
Keto Onion Recipes
- Caramelized Onions – The carbs can add up on their own, but these are great for toppings. Add them to anything, from soups and salads, to burgers and steak.
- Smothered Pork Chops With Onion Gravy – Onions add comforting flavor to this savory gravy.
- Keto Onion Rings – Crisp and crunchy, with no flour!
- Caramelized French Onion Dip – This one will be the first to go at the appetizer table.
16. Pumpkins
Believe it or not, pumpkin is a keto friendly vegetable! It works well in sweet and savory dishes, especially during the fall months.
Plain pumpkin puree has 6.9g net carbs per 1 cup serving.
While this is on the higher side for a keto veggie, you would not normally eat it straight. Pumpkin recipes typically call for between 1/4 and 1 cup pumpkin puree for an entire batch, with many servings included as part of that, so it doesn't increase carb count much for a single serving.
Keto Pumpkin Recipes
- Keto Pumpkin Pie – Pumpkin fanatics will love the low carb version of this pie!
- Keto Pumpkin Bars – These super soft bars make a delightful fall treat (don't skimp on the frosting)!
- Keto Pumpkin Muffins – A blend of keto flours gives these the perfect authentic texture.
- Keto Pumpkin Spice Latte – A fall favorite, without all the sugar! You can literally whip it up in minutes.
Find more keto pumpkin recipes here.
17. Radishes
Not just a salad garnish… radishes are the keto vegetables you can cook just like potatoes! They also add crunch to any recipe when served raw.
Radishes have 2g net carbs per 1 cup serving.
Keto Radish Recipes
- Fried Radishes – If you miss fried potatoes on keto, you'll love this veggie recipe. Radishes get soft, mellow, and perfectly golden.
- Cucumber Radish Salad – Give these low carb vegetables a starring role with this cool and creamy salad.
18. Spaghetti Squash
This naturally noodle-y keto vegetable makes a delicious pasta swap, casserole base, or simple side dish. It's one of my top recommended keto pasta alternatives. You'll love its light and neutral flavor, ready to take on the flavor of any sauce you like!
Spaghetti squash has 5.5g net carbs per 1 cup serving.
Keto Spaghetti Squash Recipes
- Spaghetti Squash In The Oven – Once you know how to do this, you can make endless spaghetti squash recipes. This tutorial gives options for baking the squash whole or cut in half.
- Stuffed Spaghetti Squash Lasagna Boats – Spaghetti squash bulks up this recipe, making it perfectly filling without the extra carbs.
- Buffalo Chicken Spaghetti Squash Casserole – Meaty, spicy, and loaded with squash. You gotta try it!
- Keto Chicken Alfredo – No heavy pasta here… swap the noodles with spaghetti squash!
- Keto Chicken Soup – Spaghetti squash replaces the noodles, but you get the same comfort factor.
Find more keto spaghetti squash recipes here.
19. Spinach
Did you turn your nose up at spinach when you were a kid? Give it a try in these keto vegetable recipes, and you might change your mind!
Raw spinach has just 0.4g net carbs per 1 cup serving, but keep in mind that it shrinks by several times when cooked, meaning one cup cooked will have several times more carbs.
Keto Spinach Recipes
- Creamed Spinach – This is a simple veggie side dish that satisfies.
- Spinach Stuffed Chicken Breasts – An elegant main dish in only 30 minutes.
- Strawberry Spinach Salad – Complete with lemon poppyseed dressing — and all sugar free!
20. Zucchini
Zucchini: One of the best keto vegetables ever! Use it to make noodles, casseroles, bread, and more.
Zucchini is a very versatile low carb veggie to cook with, at only 2.4g net carbs per 1 cup serving. Its sister vegetable, yellow summer squash, is pretty similar at 2.6g net carbs per cup.
Keto Zucchini Recipes
- How to Make Zucchini Noodles – An easy guide for making mind-blowing keto pasta. This guide covers the best spiralizers, the 2 best methods of cooking zoodles, how to keep them from getting watery, and dozens of tips and tricks.
- Zucchini Chips – Light and crunchy, these make a healthy and low carb chip replacement.
- Cheesy Zucchini Casserole – A saucy, au gratin-style dish with a cheesy sauce.
- Lemon Blueberry Zucchini Bread – Zucchini keeps this bread impossibly moist and tender.
- Italian Zucchini Fritters – Get these crispy veggie fritters on the table in no time!
Find dozens more keto zucchini recipes here.
Keto Vegetables Chart: Carbs In Vegetables
Now that you have the keto vegetables list, you're probably wondering about the carbs in all these veggies. That's where this keto vegetables chart comes in – you can see the net carb counts in each one at a glance, so you'll know the best keto vegetables to eat. (Net carb counts come from the USDA Food Database, and don't include fiber.)
For an even more complete listing of carbs in vegetables, check the keto food list, which has a printable version as well.
Keto Vegetables
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Artichokes | 1/2 cup (84g) | 5.2 |
| Asparagus | 1 cup (134g) | 2.4 |
| Bamboo shoots | 1 cup (151g) | 4.6 |
| Bell peppers | 1 cup (92g) | 3.6 |
| Broccoli | 1 cup (91g) | 3.6 |
| Brussels sprouts | 1 cup (88g) | 4.6 |
| Cabbage | 1 cup (89g) | 3.0 |
| Cauliflower | 1 cup (107g) | 3.2 |
| Celeriac | 1/2 cup (78g) | 5.8 |
| Celery | 1 cup (101g) | 1.4 |
| Chili peppers | 1 pepper (1.4g) | 1 |
| Cucumbers | 1/2 cup (52g) | 1.6 |
| Eggplant | 1 cup (82g) | 2.3 |
| Fennel | 1 cup (87g) | 3.7 |
| Garlic | 1 clove (3g) | 0.9 |
| Green beans | 1 cup (100g) | 4.3 |
| Jalapeno peppers | 1 pepper (14g) | 0.5 |
| Jicama | 1 cup (130g) | 5.1 |
| Kale | 1 cup (67g) | 3.4 |
| Kelp noodles | 4 oz. (113 g) | 2 |
| Leeks | 1/2 cup (45g) | 5.5 |
| Lettuce (various kinds) | 1 cup (47-57g) | 0.5-1.2 |
| Mushrooms | 1 cup (86g) | 2.2 |
| Okra | 1 cup (100g) | 4.3 |
| Onions | 1/2 cup (58g) | 4.3 |
| Poblano peppers | 1 pepper | 1.9 |
| Pickles | 1 large (135g) | 1.9 |
| Pumpkins | 1 cup (116g) | 6.9 |
| Radishes | 1 cup (116g) | 2 |
| Rhubarb | 1 cup (122g) | 2 |
| Rutabagas | 1 cup (140g) | 8.9 |
| Scallions (green onions) | 1 cup (100g) | 4.7 |
| Shallots | 1 cup (10g) | 1.4 |
| Shirataki noodles | 1 cup | 4.7 |
| Snow peas | 1 cup (98g) | 4.9 |
| Spaghetti squash | 1 cup (101g) | 5.5 |
| Spinach | 1 cup (30g) | 0.4 |
| Turnips | 1 cup (130g) | 6.1 |
| Zucchini | 1 cup (113g) | 2.4 |
| Yellow squash | 1 cup (113g) | 2.6 |
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Keto Vegetables To Avoid
If you're paying close attention to the carbs in vegetables, you won't be able to enjoy every veggie in the produce section. Take a look at these keto vegetables to avoid and get a better idea of which ones to skip (or enjoy in much smaller amounts). This list also includes beans, pulses, and some fruits used more like vegetables.
Keto Vegetables To Avoid
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Adzuki beans | 1 cup (230g) | 40 |
| Acorn squash | 1 cup (205g) | 20 |
| Arrowroot | 1 cup (120g) | 14.5 |
| Baked beans | 1/2 cup (127g) | 20 |
| Beets | 1 cup (136g) | 9 |
| Black beans | 1/2 cup (86g) | 13 |
| Black eyed peas | 1/2 cup (90g) | 15.5 |
| Broad beans (fava beans) | 1/2 cup (128g) | 11 |
| Butternut squash | 1 cup (205g) | 15 |
| Cannellini beans | 1/2 cup (120g) | 15 |
| Carrots | 1 cup (128g) | 8.7 |
| Cassava (yuca root) | 1 cup (206g) | 75 |
| Corn | 1 cup (149g) | 28 |
| Delicata squash | 1 cup (170g) | 16 |
| Edamame | 1 cup (155g) | 5.7 |
| Fingerling potatoes | 1 cup (170g) | 31 |
| Great northern beans | 1 cup (177g) | 25 |
| Kabocha squash | 1 cup (128g) | 18 |
| Kidney beans | 1/2 cup (90g) | 14 |
| Lima beans | 1/2 cup (94g) | 13 |
| Mung beans | 1/2 cup (101g) | 12 |
| Navy beans | 1/2 cup (91g) | 14 |
| Peas | 1/2 cup (80g) | 16.2 |
| Parsnips | 1/2 cup (78g) | 10.5 |
| Pinto beans | 1/2 cup (86g) | 15 |
| Plantains | 1 cup (139g) | 54 |
| Red potatoes | 1 potato (173g) | 31 |
| Soybeans | 1 cup (172g) | 4 |
| Sweet potatoes | 1 potato (114g) | 20 |
| White potatoes | 1 potato (173g) | 33 |
| Yams | 1 cup (136g) | 32 |
A few surprises and caveats about these veggies to avoid on low carb:
- Carrots are relatively low in carbs compared to other root vegetables. You can enjoy them in moderation as part of a recipe, such as keto carrot cake or in a coleslaw mix. If you are okay with moderate-carb root veggies such as rutabagas, jicama, and celeriac, you might consider carrot sticks in moderation as well.
- Edamame / soybeans are actually relatively low carb, but should be avoided for clean keto. To learn more about why, read the post about soy sauce on keto – the same applies to soybeans.
- A few of these veggies are relatively high in carbs, but acceptable in smaller amounts when blended with other veggies. For example, this keto sweet potato casserole actually gets some flavor from butternut squash. Similarly, we have a small amount of peas in spaghetti squash carbonara without raising the carb count too much.
Top 10 Best Keto Vegetable Recipes
Individual keto vegetables are delicious, but combining lots of different veggies punches up the flavor and the nutrients. Below you'll find some of the best keto vegetable recipes – I'm mostly focusing on mixed veggies here, but including a few of the most popular individual veggie staples as well. Enjoy!
1. Keto Vegetable Soup
A nourishing and satisfying recipe loaded with low carb vegetables. This one works for just about any diet.
Get The Keto Vegetable Soup Recipe
2. Keto Roasted Vegetables
Blasting low carb vegetables in a hot oven is an easy way to boost their flavor. See how with this recipe!
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3. Roasted Asparagus
The ultimate quick and simple roasted veggie dish. Serve with any protein for an easy keto dinner.
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4. Cauliflower Mac N Cheese
The ooey gooey cheese sauce will remind you of the high-carb version… while cauliflower adds texture and nutrients.
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5. Keto Vegetable Frittata
You can use almost any keto vegetables in this egg dish… and you can serve it any time of day too!
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6. Cold Roast Vegetable Salad
Make your keto vegetables hot, then serve them cold in this unique salad. Great for meal prep!
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7. Parmesan Roasted Broccoli And Cauliflower
Broccoli and cauliflower roast perfectly together… and parmesan adds a delicious touch.
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8. Baked Zucchini Fries
Crispy, dippable, and best of all — low carb! This vegetable recipe only needs five ingredients, too.
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9. Baked Ratatouille
This zesty, herby dish is loaded with fresh vegetables. It almost looks too pretty to eat.
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10. Mashed Cauliflower
The only mashed potato alternative you'll ever need! Cauliflower transforms into a creamy whipped side dish.
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Reader Favorite Recipes
The recipe card is below! Readers that made this also viewed these recipes:
What vegetables can you eat on keto? So many kinds! Try these keto friendly vegetables and recipes for a nutritional boost in all your meals.
Low Carb Vegetables for Keto Diet
Source: https://www.wholesomeyum.com/keto-vegetables/