Vegetables are essential to a low-carb diet, but some are higher in carbs than others.
It can be hard to remember that some vegetables are healthier for you.
I mean, they are all vegetables, so they all are a good choice... right?
Maybe not- if you are strictly counting your carb intake for weight loss.
Vegetables such as squash, potatoes, and peppers have more carbs in them than some others.
Today we are going to learn about 15 low-carb keto-friendly vegetables that are perfect for weight loss when you are on a Ketogenic diet.
How to Pick a Vegetable for Keto
When on keto, the goal is to aim for less than 30g of carbohydrates consumed a day.
The ideal vegetable would be high in nutrients for your body, but also not have a lot of carbs to keep your count below that number.
Your leafy, green veggies, such as spinach, make up a huge part of this category.
1. Asparagus
Asparagus is a versatile vegetable with many recipe options.
It has 5g net carbs per cup and has been shown to protect the health of your brain.
2. Avocado
Avocados have a high healthy fat content that can lower bad cholesterol.
They are also a great way to get enough vitamin C and potassium in your diet.
A cup serving of this veggie has 3g net carbs.
3. Bok Choy
Bok choy, sometimes called white cabbage, only has a wonderful 1g net carbs in a cup serving.
This veggie pairs great with a ton of different flavors.
4. Broccoli
Broccoli is a great choice while on Keto and easily available at many grocery stores.
This veggie also has a lot of vitamins and only 4g net carbs in a cup serving.
5. Cabbage
A cup of cabbage can have between 4 to 5g grams of net carbs.
It is considered one of the basic Keto veggies, as it can be used in a lot of dishes and is difficult to over-eat.
6. Cauliflower
This vegetable can be prepared in a number of ways so that you never grow bored with it.
It is insanely versatile- you can even make it into “mashed potatoes”!
Cauliflower is also very low carb at with 2g net carbs in a single cup.
7. Celery
Celery has a little over 1g net carbs per cup.
This vegetable makes for a great, healthy snack and can be used in a slew of different ways.
Celery is also common in many diets, as it is extremely low in calories and is filling.
8. Cucumbers
Cucumbers are great to add to any salad or can be used to improve a side dish.
Cucumbers have 4g carbs per cup and contain most of the vitamins your body needs in day-to-day life.
They are also low in sodium, calories, fat, and contain a lot of water.
9. Eggplant
Eggplant can be used to make a ton of unique, tasty dishes.
In a cup of eggplant, there are about 4g net carbs.
Adding eggplant to any meal can make it more interesting!
There are Keto variations of eggplant parmesan or eggplant fries that you can try at home.
10. Green Beans
Green beans are best in a small side dish, as they have 6g carbs per cup serving.
This veggie can add more texture to your meals, improve your brain function, and add a decent amount of flavor.
11. Kale or Lettuce
A kale salad is a great, and tasty, way to eat your daily vegetables.
It also contains a ton of vitamins and has been shown to reduce the risk of heart disease.
However, it can be easy to eat a lot of kale, and the carbs can stack up if you are not careful.
There are 5g of net carbs per cup of kale.
12. Mushrooms
Mushrooms are a great way to add flavor and texture to a bland meal.
Common mushrooms are also low carb, with 1g net carbs per cup.
They also have been proven to help reduce inflammation.
Garlic mushrooms are a delicious, simple recipe to try out.
13. Spinach
Spinach is one of the most common vegetables eaten while on a Ketogenic diet.
Cooked spinach has 3g net carbs per cup, but raw spinach?
It has almost no carbs!
This makes it a great option for a large salad, or a snack if you are hungry but close to your carb limit.
14. Swiss chard
In a one-cup serving, swiss chard has about 1g net carbs.
Swiss chard can assist in fighting cancer, lower your blood pressure, and contains three times the amount of recommended vitamin K.
15. Zucchini
Zucchini is unique in that it can be used to create a noodle if you find yourself craving pasta.
It also has 3g net carbs per cup, which is lower than other types of squash.
One zucchini also has only 25 calories.
Keto Vegetables
All of these vegetables work well Keto, either by themselves as a snack, or part of a larger dish.
There are hundreds of meals you could make based on these veggies, so you would never get bored while on the diet.
Experimenting with cooking new food can be fun!
Basic Keto Vegetables
On this list, some vegetables are considered a main part of Keto.
These are asparagus, cabbage, cucumbers, kale, lettuce, spinach, and zucchini.
The idea is that they are harder to overeat and offer a lot of nutrition.
There are also a lot of options while using these ingredients in the kitchen.
When starting a Keto diet, making sure that you have some of these veggies on hand is recommended.
You would be surprised at how much of your keto meal plan they can make up!
It is important to remember that you want to choose nutritious vegetables, that are also low carb, while on a Keto.
You want to make sure that your body is getting everything that it needs from the foods you eat, but also stay under your carb limit, to promote a healthy Keto lifestyle.
Here are some more of the best foods on the keto diet.
Ready To Start Your Keto Diet?
If you’re interested in trying the keto diet but unsure how to eat, what to eat, and what to avoid, don’t worry! We’ve put together a 19-Day Keto Challenge with everything you need to know to guide you through the first 3 weeks! Get started now.
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