Vegetables

There are carbs in vegetables (usually some fiber too, which helps offset that), but I will never endorse a way of eating that excludes vegetables. Nobody got fat by eating too much broccoli, and veggies are packed full of vitamins and minerals that every human needs to survive, and that a restrictive way of eating like keto can otherwise miss.

The goal of all of this is not just to get to/stay at a weight you’re comfortable at, but to be healthier, and vegetables are an important part of that.

Don’t be afraid of eating your veggies! Stick to ones that are lower in carb and nutrient-dense, like the ones below. Find ones you like, and find a few ways of preparing them that you find yummy. For me, the go-to is usually sautéed in garlic and butter, but covering them with cheese is also always an option. 🙂

Eggplant contains just about 2g net carbs per serving. You can use to make lasagna using eggplant instead of pasta (it works well with cheese, tomato and basil) or a yummy low-carb bolognese sauce.

Spinach and other dark leafy greens like arugula and kale are also lower in carbs than lettuce and are rich in iron and potassium.

Broccoli is a tremendously versatile veggie and works great sautéed in butter as a side-dish, or mixed into main dishes or even made into soups (cheesy broccoli soup, anyone?)

Cauliflower is a must on your keto diet food list. It’s a great replacement for rice and mashed potatoes, and also tastes great flash fried or smothered in cheese. If you thought you hated it, try it again. It’s very versatile and works well in so many different foods.

Zucchini is the perfect veggie for a filling meal since it’s low in calories and high in volume. Slice it up and bake in the oven to make delicious zucchini chips. Craving pasta and can’t find shirataki noodles at your local store? Try making zoodle with zucchini using a handy spiralizer. They’re tasty and go perfectly with lots of sauces.

Bell peppers are high in antioxidants and vitamins. They are also versatile veggies that can go from fajita to Mediterranean grill dish. Half a pepper is about 2 grams in total carbs and 1.8g in net carbs.

Mushrooms (yes, technically not a vegetable) are higher in protein than other vegetables and add a depth of umami to any dish. Mushroom soup is rich and filling and low-carb.

Cucumbers are high in water content, which means they can help you stay hydrated. A quarter of cucumber is only 7 calories and 1.5g net carbs.

Tomatoes help reduce heart disease and cancer risk and add a healthy dose of potassium to your diet. You’ll want to use these in moderation

Asparagus is high in fiber, which means it helps with your digestive health and lowers its net carbs. This green vegetable is also rich in vitamins and folate. Need a snack idea? Wrap each spear with a slice of bacon and bake it in the oven until crispy. 1 medium spear has 0.3g of net carb.

Brussels sprouts may be an acquired taste, but it’s a side dish perfection when topped with crispy bacon bits. They are full of vitamin C and potassium. In 1/2 cup, you’ll be taking in about 2.4 grams of net carbs.

Green beans are high in fiber. Out of 7 grams of total carbs per cup, half of it is fiber, putting it at 3.5g net carbs.

Radishes – On a keto diet, most root vegetables are taboo for its higher carb content. Thankfully, radish is an exception. It’s low in both calories and carbohydrates. Not only that, it’s a rich source of essential vitamins like Vitamin B6, Calcium, and Copper.

Although not a vegetable, avocados are a fatty fruit super low in net carbs. Side with eggs for a heart-healthy breakfast. Make a bowl of guacamole for easy snacks. (Skip the chips though – add the guac to eggs, or scoop it with peppers or celery.)