Keyto Takeaway
Eating enough vegetables is a key part of the Ketogenic diet. Here are some of Keyto’s favorite vegetables for you to add to your plate today:
- Broccoli
- Cauliflower
- Avocado (technically a fruit, but goes great with vegetables!)
- Zucchini
- Mushrooms
- Spinach
- Asparagus
- Bell Peppers
- Kale
- Celery
The 10 Best Low-Carb Vegetables To Include In Keto Meals
Vegetables are absolutely crucial to maintaining a healthy balance on the Keto diet. They are rich in essential vitamins and minerals and most that grow above ground are also full of fiber, meaning the net carb count is low.
Here are the 10 best low-carb vegetables for Keto:
Broccoli
With 4 grams of net carbs per cup, broccoli is an excellent vegetable to complement your keto meals. Packed full of vitamins C and K, broccoli is believed to lower insulin resistance, especially in type 2 diabetes.[i] Other research suggests that it also protects against certain cancers.[ii] [iii] From creamy broccoli soup to cheesy broccoli casserole, there are a number of exciting things you can do with this vegetable.
Cauliflower
Cauliflower is one of the best low-carb vegetables for the Ketogenic diet. It’s very low in carbs with only 2grams of net carbs per cup and, like broccoli, it’s also high in vitamins C and K. There’s also some evidence it can help lower the risk of heart disease and certain cancers iv]. Use it to create Keto friendly versions of rice, mashes, and pizza crusts.
Avocado
Technically, avocados are a fruit, but because they’re often substituted in place of other vegetables on the Keto diet, we’re including them on the best vegetables list. Naturally high in healthy fats, avocados are an excellent way to increase your fat intake. Additionally, one cup of avocado contains only 3 grams of net carbs, making this one of the healthiest natural foods to consume in a low-carb high-fat diet. Finally, thanks to the avocado’s high monounsaturated fat content, avocados are thought to help lower bad cholesterol. They’re also high in potassium and vitamin C.[v]
Zucchini
With only 3 grams of net carbs per cup, zucchinis are an excellent vegetable to include in your weekly rotation. They’re also an excellent way to naturally get more vitamin C. Use them in stir fries and/or as a noodle replacement.
Mushrooms
Mushrooms are a fantastic way to add flavor and texture to Keto dishes. They’re one of the best low-carb vegetables out there with only 1 gram of net carbs per cup and they’ve been found to have amazing anti-inflammatory properties, especially amongst those with metabolic syndrome [vii]. Mushroom stroganoff, mushroom cauliflower rice risotto, stuffed Portobello mushrooms, and sautéed buttery garlic mushrooms are just a few delicious mushroom dishes to add to your rotation.
Asparagus
With only 4 grams of net carbs to every cup, asparagus is the perfect vegetable addition to any meal. It’s delicious steamed and slathered in grass-fed butter or wrapped in bacon and smothered with aioli. You can also chop it up and add to stir fries or simply bake it. Packed with vitamins A, C, and K. It’s also believed to help lower anxiety levels while protecting brain health.[viii]
Spinach
Spinach is everything you want in a leafy green vegetable for Keto. It has 3 grams of net carbs for every cup of cooked spinach and almost no carbs when raw. It’s an excellent way to bulk up your meals and has a ton of vitamins and minerals. You can use it as your salad base, add to stir-fries, sauté in oil or create high-fat creamed spinach.
Green Bell Peppers
Bell peppers, specifically green bell peppers, are low in carbs, very nutritious, and packed with a ton of vitamin A. They also contain numerous anti-inflammatory properties thanks to the many carotenoids in them. They contain 5 grams of net carbs per cup. Also, don’t be afraid to add color with its more colorful counterparts, as the net carb count per cup is only slightly higher at 6 grams net carbs.
Kale
At 6 net grams per cup, Kale is on the higher end of the Keto friendly vegetables so be careful. It’s great to use in salad, stir-fries, and soups. It’s packed with loads of vitamin A and C and has been found to protect against heart disease and certain cancers.[xii]
Celery
Celery is super keto friendly. Every 100 grams of raw celery equates to around 1.5 grams of net carbs so you can eat a lot of it. It provides you with excellent sources of antioxidants, essential minerals and vitamins like potassium, folate, and vitamins B6, C and K.[xiii] Feel free to snack on celery throughout the day and if you want to add to the fat macros, dip it in homemade guacamole or a keto-friendly nut butter.
[i] https://www.tandfonline.com/doi/abs/10.3109/09637486.2012.665043
[ii] https://www.sciencedirect.com/science/article/pii/S0305737210000174
[iii] https://www.actahort.org/members/showpdf?booknrarnr=841_20
[iv] https://www.sciencedirect.com/science/article/pii/S000282230000420X
[v] http://54.251.36.70/apsc.public/resources/pdf/19.pdf
[vii] https://link.springer.com/article/10.1023/A:1025564930088
[viii] https://link.springer.com/article/10.1007/s10571-014-0035-z
[xii] https://www.tandfonline.com/doi/abs/10.1080/01635580903191585