Vegetables are such an essential part of our diet. They’re full of fiber and vitamins that we need to stay healthy and keep our digestion going.
However, if you’re on the keto diet, you’re not exactly allowed to eat whatever vegetables you want. Why?
That’s because all vegetables contain carbs. Some of them more of them, others – fewer.
What Vegetables Can You Eat on the Ketogenic Diet?
The vegetables that grow under the ground such as potato, beetroot, and carrot are mostly too carbsy for the keto diet.
On the other hand, vegetables that grow above the ground are more likely to be keto-friendly.
I’m sharing 15 low carb veggies that you can incorporate into your diet if you’re eating low carb. I’ve also included how much of Net Carbs each vegetable exactly has.
If you’re on the keto diet, you should limit yourself to 25g of Net Carbs. So, have that in mind when choosing your veggies.
Avocados aren’t only delicious, they’re full of healthy fats too. However, what’s more important, is that a 100g of avocado contains only 2g of Net Carbs.
2. Bell Peppers
Even though they’re relatively sweet, they don’t have that many carbs. 100g of bell pepper contains 2.9g of Net Carbs and has a whole lot of vitamin C.
While spinach is probably not so great on its own, it’s delicious with cherry tomatoes and makes for a great salad. A cup of spinach also only contains 0.4g of Net Carbs.
It’s overall a good source of protein (if you eat a lot of it) and iron. So, feel free to incorporate it into your salads without worrying about carbs.
Broccoli is such a delicious vegetable that you can incorporate into various keto meals. It tastes absolutely great cooked, additionally, it’s just a really great option for winters and autumns.
That’s important because finding good-quality vegetables at that time can be difficult. 100g of broccoli has 4.4g of Net Carbs and 2.8g of protein.
If you’re a fan of potatoes and incorporate them into multiple meals, you’ll love zucchinis when you’re on keto. They give the ability to make any cheat meal a healthy treat.
100g of zucchini has 2.1g of Net Carbs and quite a bit of vitamin C. So, definitely feel free to incorporate it into your diet and use it instead of carbsy vegetables.
A huge fan of rice? Well, you’ve probably already found out that you cannot eat rice when you’re on the keto diet.
However, all the smart keto-lovers invented cauliflower rice. It’s a great substitute for the real thing and works perfectly with multiple meals.
100g of cauliflower contains only 3g of Net Carbs.
Asparagus is one of those vegetables that you can eat with any dish. It has a nice consistency and is a perfect vegetable for frying or steaming.
100g of asparagus contains 1.8g of Net Carbs and has a good amount of vitamin A.
This is the type of vegetable that doesn’t really taste good on its own. However, it’s amazing in dishes.
I always add it to stews or stir-frys to make sure I eat my vegetables. Celery has a good amount of vitamin K and a 100g of it contains 1.8g of Net Carbs.
Missing the regular potato chips, make your own crispy kale chips instead. They do for a great ketogenic snack but you can also incorporate them into salads.
A cup of kale has 5.4g of Net Carbs, so it’s on a slightly higher side. It’s also a good source of vitamin A, C, and K.
While it might take a little bit of time to fall in love with this veggie, it’s definitely worth it.
Perfect for salads and other ketogenic meals. On top of that, 100g of lettuce contains 1.4g of Net Carbs.
So, it’s a great vegetable and keto-friendly. Also, it’s a great source of vitamin A that’s so important for good vision.
11. Brussels Sprouts
Brussels sprouts are super delicious when cooked. Add some oil, fry them up and enjoy them with your favorite steak.
100g of brussels sprouts contain 5.2g of Net Carbs.
12. Green Beans
100g of green beans contains around 2.8g of Net Carbs. Feel free to stir fry them and enjoy them with a keto meal.
Something as simple as some salt can make taste so delicious. However, feel free to cook them in a slow cooker with some meat and improvise.
It’s truly a vegetable you want to eat when you’re on the keto diet.
13. Cherry Tomatoes
100g of cherry tomatoes has only 2.8g of Net Carbs. That’s absolutely amazing considering how sweet this vegetable is.
It’s great when you want something juicier or crave for fruits. It’s also just an amazing vegetable for salads and meals.
Also, you could also just have them on their own as a delicious snack.
This is another very versatile vegetable that goes well in dishes. You can also just fry it up and make your own keto-friendly snacks.
100g of eggplant has 3g of Net Carbs. Try new recipes with it and get creative, it’s worth it.
A 100g of olives contains 3.1g of Net Carbs, so it’s definitely keto-friendly. On top of that, it has 10.7g of fats – which will fill you up with long-lasting energy.
If you love olives on their own, that’s great. Have them with your favorite keto meals or keto salads.
Loving the keto diet? I hope you’ll start incorporating these low carb vegetables into your diet and enjoy the flavors.
Vegetables are essential to staying healthy and strong. So, do remember to eat them even when you’re the keto diet.