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Most folks can agree that greens are good for you. However, not all vegetable decisions are perfect for a low carb keto eating regimen. Do you recognize which keto pleasant greens are finest? And what number of carbs are in them?
Let’s discuss all about greens on keto! We’ll talk about the highest keto greens (with full low carb greens record!), carbs in greens, and one of the best methods to prepare dinner them.
Plus, if you happen to’ve visited the keto recipe index, you recognize I’ve a great deal of low carb greens decisions there. I’ll break down the preferred ones under.
Keto Vegetables Table Of Contents
What Vegetables Can You Eat On Keto?
What greens are keto pleasant? You can discover a big record under, however preserve these qualities in thoughts.
Good keto greens comprise much less pure sugar and decrease web carbs (for veggies, web carbs are complete carbs minus fiber). Vegetables like leafy greens, zucchini, and asparagus are well-liked keto greens as a result of they meet these pointers.
Not all variations of keto incorporate greens — so why eat them? Low carb greens are loaded with the great things:
In specific, consuming extra fiber in veggies is linked to a decrease danger for diabetes, weight problems, and different power ailments [*] – so it’s good to have greens on keto.
Plus, you can also make keto pleasant greens style scrumptious! Enjoy them in soups or salads, snacks or sides. Low carb dwelling doesn’t should restrict the way you take pleasure in veggies.
The Top 20 Keto Vegetables List (With Recipes)
This keto greens record will go into element concerning the high 20 hottest low carb greens, together with scrumptious recipe concepts.
You can discover particulars about carbs within the keto greens chart under this record. For an much more full itemizing of carbs in greens, test the keto meals record.
Artichokes are the bud of a plant within the thistle household. This keto vegetable is so enjoyable to eat!
Artichokes have 5.2g web carbs per half cup serving.
Keto Artichoke Recipes
Asparagus are a lightweight and attractive spring vegetable. These are a good selection for roasting!
Asparagus has 2.4g web carbs per 1 cup serving. It’s one of many lowest carb greens you may eat.
Keto Asparagus Recipes
3. Bell Peppers
Raw bell peppers add sweetness and crunch to dishes, whereas cooking them mellows out their taste. They are fantastic on their very own, in addition to added to recipes for taste and crunch.
Bell peppers have 3.6g web carbs per 1 cup serving. They’re good keto greens to maintain available!
Keto Bell Pepper Recipes
Yes, broccoli is keto! It holds as much as roasting, soups, and stir fry.
Raw broccoli has 3.6g web carbs per 1 cup serving. Like many low carb veggies, its quantity shrinks down when it cooks, so the identical quantity of cooked broccoli would have a bit extra carbs. (Learn extra about carbs in broccoli right here.)
Keto Broccoli Recipes
5. Brussels Sprouts
Don’t let recollections of soggy, pungent sprouts get you down. Brussels sprouts style superb if you happen to use one of the best recipes.
Brussels sprouts have 4.6g web carbs per 1 cup serving.
Keto Brussels Sprout Recipes
Cabbage is without doubt one of the most keto pleasant greens, and there are many methods you need to use it. It provides fiber and makes dishes so comforting and hearty.
Cabbage has 3g web carbs per 1 cup serving.
Keto Cabbage Recipes
Cauliflower is without doubt one of the hottest keto greens. You can flip it into absolutely anything with these simple recipes – it might probably exchange rice, potatoes, pizza crusts, and extra.
Cauliflower has simply 3.2g web carbs per 1 cup serving. And you need to use it in so many alternative methods!
Keto Cauliflower Recipes
Find dozens extra keto cauliflower recipes right here.
With a recent, crunchy texture and low carbs, cucumber simply makes it to the keto greens record. Use it for refreshing appetizers and sides!
Cucumbers have 1.6g web carbs per half cup serving.
Keto Cucumber Recipes
This fairly purple vegetable tastes superb by itself. It additionally makes an ideal addition to keto Italian meals.
Eggplant has 2.3g web carbs per 1 cup serving.
Keto Eggplant Recipes
10. Green Beans
While most beans usually are not keto, inexperienced beans make good low carb greens. Use them for straightforward sides, and even keto vacation dishes.
Green beans have 4.3g web carbs per 1 cup serving.
Keto Green Bean Recipes
11. Jicama, Rutabagas & Celery Root
Did you recognize jicama, rutabagas and celery root are low carb greens? These are all within the root vegetable household.
Jicama has 5.1g web carbs per 1 cup serving, rutabagas have 8.9g web carbs per cup, and celery root (also called celeriac) has 11.6g web carbs per cup.
As you may see, these root veggies are larger in carbs than most keto greens that develop above floor. However, they’re the closest factor to a potato alternative. You can usually put together and serve them the identical means you’d potatoes.
Due to the upper carb depend, take pleasure in them carefully.
Keto Recipes With Jicama & Rutabagas
- Rutabaga Fries – Easy and dippable! These are the preferred keto fries on Wholesome Yum.
- Jicama Chili Cheese Fries – Tastes so good, you received’t consider it’s low carb. (You can even take pleasure in these plain if you happen to like.)
- Jicama Tortillas – Make one of the best keto tacos utilizing thinly sliced jicama for the wrap.
- Keto Beef Stew – The celery root blends in so properly that you simply’ll swear it’s potatoes in there.
Kale is loaded with vitamins, making it an incredible selection for keto vegetable recipes. Get all the advantages with these simple dishes.
Kale has 3.4g web carbs per 1 cup serving.
Keto Kale Recipes
13. Lettuce & Other Greens
While precise carb counts range by selection, just about all types of lettuce or leafy greens are keto pleasant.
Lettuce and leafy greens vary largely between 0.5-1.2g web carbs per 1 cup serving.
But don’t restrict your greens to boring salads. See all of the superb dishes this low carb vegetable could make!
Keto Lettuce Recipes
- Big Mac Salad – All the flavour of your favourite burger, full with burger sauce.
- Collard Green Wraps – Turn your greens into a simple bread substitute!
- Bleu Cheese Wedge Salad – The most iconic use for iceberg lettuce. So fast and straightforward, and appears beautiful too.
- Keto Taco Salad – A easy 20-minute dinner that the entire household will take pleasure in, keto or not.
Be certain to additionally take a look at my information for easy methods to make lettuce wraps – there are dozens of concepts in there.
Use these earthy keto greens (okay, technically fungi) to bulk up sauces and soups, or prepare dinner them up on their very own for a scrumptious primary dish.
Mushrooms have 2.2g web carbs per 1 cup serving, however shrink rather a lot if you happen to prepare dinner them.
Keto Mushroom Recipes
Onions add taste in each dish, cooked or uncooked. They make a stable selection for primary dishes, appetizers, and even dips!
Raw onions have 4.3g web carbs per half cup serving. Like mushrooms, they shrink rather a lot when cooked. Due to the upper carb depend and shrinkage, onions on keto are finest used as a part of a recipe with different low carb substances.
Keto Onion Recipes
Believe it or not, pumpkin is a keto pleasant vegetable! It works properly in candy and savory dishes, particularly throughout the fall months.
Plain pumpkin puree has 6.9g web carbs per 1 cup serving.
While that is on the upper aspect for a keto veggie, you wouldn’t usually eat it straight. Pumpkin recipes sometimes name for between 1/Four and 1 cup pumpkin puree for a complete batch, with many servings included as a part of that, so it doesn’t enhance carb depend a lot for a single serving.
Keto Pumpkin Recipes
- Keto Pumpkin Pie – Pumpkin fanatics will love the low carb model of this pie!
- Keto Pumpkin Bars – These tremendous comfortable bars make a pleasant fall deal with (don’t skimp on the frosting)!
- Keto Pumpkin Muffins – A mix of keto flours provides these the proper genuine texture.
- Keto Pumpkin Spice Latte – A fall favourite, with out all of the sugar! You can actually whip it up in minutes.
Find extra keto pumpkin recipes right here.
Not only a salad garnish… radishes are the keto greens you may prepare dinner identical to potatoes! They additionally add crunch to any recipe when served uncooked.
Radishes have 2g web 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 comfortable, mellow, and completely golden.
- Cucumber Radish Salad – Give these low carb greens a starring position with this cool and creamy salad.
18. Spaghetti Squash
This naturally noodle-y keto vegetable makes a scrumptious pasta swap, casserole base, or easy aspect dish. It’s one among my high beneficial keto pasta alternate options. You’ll love its mild and impartial taste, able to tackle the flavour of any sauce you want!
Spaghetti squash has 5.5g web carbs per 1 cup serving.
Keto Spaghetti Squash Recipes
Find extra keto spaghetti squash recipes right here.
Did you flip your nostril up at spinach while you have been a child? Give it a attempt in these keto vegetable recipes, and also you may change your thoughts!
Raw spinach has simply 0.4g web carbs per 1 cup serving, however take into account that it shrinks by a number of occasions when cooked, that means one cup cooked can have a number of occasions extra carbs.
Keto Spinach Recipes
Zucchini: One of one of the best keto greens ever! Use it to make noodles, casseroles, bread, and extra.
Zucchini is a really versatile low carb veggie to prepare dinner with, at solely 2.4g web carbs per 1 cup serving. Its sister vegetable, yellow summer season squash, is fairly related at 2.6g web carbs per cup.
Keto Zucchini Recipes
Find dozens extra keto zucchini recipes right here.
Keto Vegetables Chart: Carbs In Vegetables
Now that you’ve the keto greens record, you’re in all probability questioning concerning the carbs in all these veggies. That’s the place this keto greens chart is available in – you may see the web carb counts in every one at a look, so that you’ll know one of the best keto greens to eat. (Net carb counts come from the USDA Food Database, and don’t embody fiber.)
For an much more full itemizing of carbs in greens, test the keto meals record, which has a printable model as properly.
|Food||Serving measurement||Net carbs (g)|
|Artichokes||half 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||half cup (78g)||5.8|
|Celery||1 cup (101g)||1.4|
|Chili peppers||1 pepper (1.4g)||1|
|Cucumbers||half 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||Four oz. (113 g)||2|
|Leeks||half cup (45g)||5.5|
|Lettuce (numerous sorts)||1 cup (47-57g)||0.5-1.2|
|Mushrooms||1 cup (86g)||2.2|
|Okra||1 cup (100g)||4.3|
|Onions||half cup (58g)||4.3|
|Poblano peppers||1 pepper||1.9|
|Pickles||1 giant (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 (inexperienced 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|
Keto Vegetables To Avoid
If you’re paying shut consideration to the carbs in greens, you received’t have the ability to take pleasure in each veggie within the produce part. Take a take a look at these keto greens to keep away from and get a greater concept of which of them to skip (or take pleasure in in a lot smaller quantities). This record additionally contains beans, pulses, and a few fruits used extra like greens.
Keto Vegetables To Avoid
|Food||Serving measurement||Net carbs (g)|
|Adzuki beans||1 cup (230g)||40|
|Acorn squash||1 cup (205g)||20|
|Arrowroot||1 cup (120g)||14.5|
|Baked beans||half cup (127g)||20|
|Beets||1 cup (136g)||9|
|Black beans||half cup (86g)||13|
|Black eyed peas||half cup (90g)||15.5|
|Broad beans (fava beans)||half cup (128g)||11|
|Butternut squash||1 cup (205g)||15|
|Cannellini beans||half 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||half cup (90g)||14|
|Lima beans||half cup (94g)||13|
|Mung beans||half cup (101g)||12|
|Navy beans||half cup (91g)||14|
|Peas||half cup (80g)||16.2|
|Parsnips||half cup (78g)||10.5|
|Pinto beans||half 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 couple of surprises and caveats about these veggies to keep away from on low carb:
- Carrots are comparatively low in carbs in comparison with different root greens. You can take pleasure in them carefully as a part of a recipe, reminiscent of keto carrot cake or in a coleslaw combine. If you’re okay with moderate-carb root veggies reminiscent of rutabagas, jicama, and celeriac, you may take into account carrot sticks carefully as properly.
- Edamame / soybeans are literally comparatively low carb, however needs to be averted for clear keto. To be taught extra about why, learn the submit about soy sauce on keto – the identical applies to soybeans.
- A couple of of those veggies are comparatively excessive in carbs, however acceptable in smaller quantities when blended with different veggies. For instance, this keto candy potato casserole really will get some taste from butternut squash. Similarly, now we have a small quantity of peas in spaghetti squash carbonara with out elevating the carb depend an excessive amount of.
Top 10 Best Keto Vegetable Recipes
Individual keto greens are scrumptious, however combining plenty of completely different veggies punches up the flavour and the vitamins. Below you’ll discover among the finest keto vegetable recipes – I’m largely specializing in blended veggies right here, however together with a couple of of the preferred particular person veggie staples as properly. Enjoy!
1. Keto Vegetable Soup
A nourishing and satisfying recipe loaded with low carb greens. This one works for nearly any eating regimen.
Get The Keto Vegetable Soup Recipe
2. Keto Roasted Vegetables
Blasting low carb greens in a sizzling oven is a simple option to enhance their taste. See how with this recipe!
Get The Roasted Vegetables Recipe
3. Roasted Asparagus
The final fast and easy roasted veggie dish. Serve with any protein for a simple keto dinner.
Get The Roasted Asparagus Recipe
4. Cauliflower Mac N Cheese
The ooey gooey cheese sauce will remind you of the high-carb model… whereas cauliflower provides texture and vitamins.
Get The Keto Mac and Cheese Recipe
5. Keto Vegetable Frittata
You can use nearly any keto greens on this egg dish… and you’ll serve it any time of day too!
Get The Frittata Recipe
6. Cold Roast Vegetable Salad
Make your keto greens sizzling, then serve them chilly on this distinctive salad. Great for meal prep!
Get The Roast Vegetable Salad Recipe
7. Parmesan Roasted Broccoli And Cauliflower
Broccoli and cauliflower roast completely collectively… and parmesan provides a scrumptious contact.
Get The Broccoli and Cauliflower Recipe
8. Baked Zucchini Fries
Crispy, dippable, and better of all — low carb! This vegetable recipe solely wants 5 substances, too.
Get The Zucchini Fries Recipe
9. Baked Ratatouille
This zesty, herby dish is loaded with recent greens. It nearly appears to be like too fairly to eat.
Get The Ratatouille Recipe
10. Mashed Cauliflower
The solely mashed potato different you’ll ever want! Cauliflower transforms right into a creamy whipped aspect dish.
Get The Mashed Cauliflower Recipe
Reader Fave Keto Recipes
The recipe card is under! Readers additionally made these related recipes after making this one.
What greens are you able to eat on keto? So many sorts! Try these keto pleasant greens and recipes for a dietary enhance in all of your meals.