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    Home / Keto Articles / Best Vegetables on Keto

    Best Vegetables on Keto

    November 1, 2021 by Keto Cooking Christian Leave a Comment

    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, see Disclosure.
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    Keto doesn't mean all the bacon and butter you can eat. Take a look at what an important role veggies on Keto play!

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    One of the biggest myths about Keto is you can't have vegetables. That's simply not true. What is true, is that some vegetables contain a higher amount of natural sugar than others. That's why it is important to know which ones are best at keeping your carb intake in check while having a well balanced diet.

    Vegetables not only provide essential nutrients, they are a fantastic and delicious way to add versatility to your diet. Not, all veggies are considered low carb options, so let's take a look at some of the best and lowest carb choices and amazing ways to prepare them.

    Mix of veggies

    How To Count Carbs in Vegetables

    If you're brand new to the Keto world, you will often hear the term, especially in relation to vegetables, "net carbs verses total carbs." But don't let that confuse you, because it's super easy to figure. To figure the net carbs in food, you take the total grams of carbs, minus out the grams of fiber and you're left with the amount of net carbs.

    Another thing you may see that differs between people that follow Keto is whether you should keep track of your total carbs or your net carbs to keep them under 20-30 grams per day.

    It's best explained this way; digestive enzymes in your body can't break down fiber easily, which in return causes it to pass through your GI tract. Since your body is not absorbing it, like other forms of carbohydrates, you do not count it. Easy, right?

    Mix of veggies

    What Vegetables are Best on Keto

    Did you know that all vegetables contain carbs? Yep, every single veggie has some amount of carbohydrates. And those carbs can add up quickly when it comes to certain types of vegetables. So, how to you choose which ones to incorporate into your Keto meal plan?

    The list of Keto veggies is a long one, but there's a rule of thumb you can follow that will be good guide. Vegetables that are grown above ground are lower in carbs than those below ground, or root, vegetables.

    A few examples of some excellent above-ground veggies are all the glorious leafy greens, peppers and zucchini, eggplant, as well as the ever so popular cauliflower.

    Are there Exceptions to the Rule?

    There are a few vegetables that are grown below ground that are considered lower in carbs than others and when eaten in moderation are perfectly fine for Keto. These include onion, scallions, leeks, garlic, radishes and carrots in small quantities.

    Keto Vegetable Recipes

    Now that you have a good idea about which Keto vegetables you can enjoy, let's talk about some amazing ways to prepare the some of the popular ones, along with carb information for each one so you'll never get bored with the same ole "Keto foods" again.

    Cauliflower

    Cauliflower on Cutting Board

    Let's jump right into it with the MVP of all Keto veggies. Cauliflower! This vegetable has to be the most versatile of all vegetables. Not only is there a plethora of ways to prepare it, it's very nutritious. In fact, it has just about vitamin and mineral that you need, especially vitamin C, vitamin K and B6.

    Carbs in Cauliflower

    In a one-cup serving of raw cauliflower, there are 5.3 total carbs with 2.5 grams of fiber leaving the net carbs around 3 grams! That makes it an excellent choice when deciding on low carb sides. Especially when you can use it in so many Keto recipes. Take a look at a few of these all time favorite cauliflower recipes:

    Keto Cauliflower Recipes

    • cropped-Keto-Cauliflower-Risotto-copy-1.jpeg
      Cauliflower Mushroom Risotto
    • Jalapeño Popper Cauliflower with fork holding up some
      Jalapeño Popper Cauliflower Mac and Cheese
    • air fryer cauliflower being dipped into sauce
      Air Fryer Cauliflower with Dipping Sauce
    • white bowl with mashed cauliflower with rosemary sprig garnish
      Roasted Garlic and Rosemary Cauliflower
    • Coconut Cauliflower Rice
    • roasted pepper cauliflower hummus in white bowl on platter with veggies
      Roasted Red Pepper Cauliflower Hummus - Keto
    • bowl of mashed cauliflower with parsley and butter on top
      Keto Cheesy Mashed Cauliflower
    • Cauliflower Potato Salad in white bowl with serving spoon
      Cauliflower Potato Salad

    Lettuce

    head of romaine lettuce

    Lettuce is sort of like a unsung hero on Keto. There are many types of lettuce to choose from and all are Keto friendly.

    Romaine is one of the most popular lettuces because it holds up so well to heavy salad dressings as well as vinaigrettes. Romaine has its own host of nutrients that some may find surprising.

    Romaine lettuce is high calcium, phosphorous, magnesium, and potassium. It's also a great source for beta carotene, vitamin C, vitamin K, and folate.

    Carbs in Romaine Lettuce

    A serving of romaine lettuce is considered to be approximately 2 cups. For one serving there are 3 total grams of carbs, 2 grams of fiber, which means there is only 1 net carb per serving! Wow, right? And if you think lettuce is boring, just take a look at these amazing Keto salad recipes:

    Keto Recipes with Lettuce (Romaine)

    • salad with rows of shrimp avocado tomatoes peppers onions in glass bowl
      Shrimp Avocado Salad
    • overhead view of Big Mac Cheeseburger Salad in beige bowl
      Big Mac Cheeseburger Salad
    • buffalo chicken salad with blue cheese on top
      Keto Buffalo Chicken Salad
    • overhead view of Keto Taco Salad in wooden bowl with dressing drizzled on top
      Keto Taco Salad
    • Keto Cobb Salad with Ranch Dressing drizzled on top
      Keto Cobb Salad with Ranch Dressing
    • closeup overhead view of Grilled Shrimp Salad with Apricot Vinaigrette
      Grilled Shrimp Salad with Apricot Vinaigrette
    • overhead view of Antipasto Salad in oval glass bowl
      Antipasto Salad
    • overhead view of grilled steak salad with dressing on top
      Grilled Steak Salad with Chipotle Lime Vinaigrette

    Spinach on any low carb diet is an excellent choice. Regardless if you prefer it raw, in a salad, or cooked, you are loading up on high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is all around a super star of green veggies.

    Spinach

    Baby Spinach

    Carbs in Spinach

    Almost all the carbs in spinach come from fiber. That's especially the case with raw spinach. There's less than 1 net carb in raw spinach! Cooked spinach breaks down some of the fiber which causes the carbs to be higher, around 4 net grams of carbs per cup, but it remains one of the best low carb vegetables you could choose from. Take a look at these Keto recipes with spinach:

    Keto Spinach Recipes

    • creamed spinach in skillet with silver ladle
      Easy Creamed Spinach
    • overhead view of strawberry spinach salad with dressing on top
      Strawberry Spinach Salad with Balsamic Vinaigrette
    • closeup of Salmon Piccata with Spinach with capers on top
      Easy Salmon Piccata with Spinach
    • Keto Spinach Salad with Hot Bacon Dressing in white bowl
      Keto Spinach Salad with Hot Bacon Dressing

    Keto Spinach Artichoke Recipes

    • Spinach Artichoke Dip being scooped with tortilla chip
      Spinach Artichoke Dip
    • spinach artichoke chicken soup being ladled from slow cooker
      Slow Cooker Spinach Artichoke Chicken Soup
    • slice of spinach artichoke casserole on white plate
      Spinach Artichoke Chicken Casserole (Keto)
    • stuffed salmon on plate with parsley
      Spinach Artichoke Stuffed Salmon

    Broccoli

    head of broccoli on cutting board

    Broccoli is one of those low carb veggies that is just as tasty raw as it cooked. It is also considered a Keto super food because the health benefits of broccoli are almost too many to name.

    It has a lot of fiber, vitamin C, vitamin K, iron, and potassium. And did you know that broccoli has more protein than any other Keto vegetable? It's almost a complete meal all on it's own.

    Carbs in Broccoli

    For a one-cup serving of raw broccoli there are a total of 6 grams of carb, 2.4 grams of fiber leaving broccoli with an impressive 3.7 grams net carbs. Because it's a rather hearty veggie, you can make so many scrumptious and satisfying low carb recipes with broccoli, from appetizers to side dishes to main entrees! Here are some that I am sure will provide you with some broccoli inspiration:

    Keto Broccoli Recipes

    • closeup of broccoli salad
      Keto Broccoli Salad with Bacon
    • closeup of Beef and Broccoli with red pepper flakes on top
      Beef and Broccoli
    • overhead view of Air Fryer Broccoli in bowl with lemon slices
      Air Fryer Broccoli
    • closeup of Broccoli Bacon Alfredo being held up with spoon
      Keto Broccoli Bacon Alfredo
    • closeup of chicken broccoli casserole
      Keto Chicken and Broccoli Casserole
    • bowl of lime cilantro slaw with a slice of lime at the top of the bowl
      Lime Cilantro Broccoli Slaw
    • Grilled Broccolini with parmesan cheese on top
      Grilled Broccolini
    • closeup view of broccoli cheese soup in bowl
      Easy Keto Broccoli Cheese Soup

    Asparagus

    Asparagus in wooden bowl

    Asparagus is such an awesome low carb wonder. It's a tremendously nutrient dense and comes in a variety of colors that can be used in easy Keto dishes such as frittatas to something as simple as being served grilled alongside a main course. Asparagus contains a whole list of vitamins and minerals, such as folate and vitamins A, C and K.

    Carbs in Asparagus

    You'll be amazed to know that for a whole cup serving of asparagus, there are only 5.2 total carbs with 2.8 grams of fiber making the net carb count only 2.4 grams! And there are so many mouth-watering ways to prepare it. Check out my all time favorite top three asparagus recipes:

    Keto Asparagus Recipes

    • Cheesy Roasted Asparagus being held up with spatula
      Cheesy Roasted Asparagus with Crispy Prosciutto
    • overhead view of Grilled Bacon Wrapped Asparagus on white plate
      Grilled Bacon Wrapped Asparagus
    • salmon on sheet pan with asparagus with garlic and chopped herbs
      Baked Salmon with Asparagus (Sheet Pan)
    • roasted asparagus on white plate with grated parmesan 3 lemon slices
      Air Fryer Asparagus

    Mushrooms

    baby bella mushrooms in bowl

    Wait! Before you say it, I know mushrooms technically aren't are vegetable. They are a fungi, but because they are used in so many recipes as a vegetable, I wanted to make sure I gave them some attention. I love them so much that even created an entire article about how tasty and nutritious Mushrooms on Keto are.

    Carbs in Mushrooms

    Though the carb count varies based on the type of mushroom you're cooking with, on average there are less than 3-5 grams of total carbs in a cup of sliced mushrooms. After you minus out the fiber, mushrooms are left with only 2-3 net carbs.

    Because they like a sponge, mushrooms will easily take on the flavor of whatever you are cooking them with. That's a great way to add protein to many low car recipes. Here are some of my favorites:

    Keto Mushroom Recipes

    • closeup of stuffed mushroom on white plate
      Air Fryer Stuffed Mushrooms
    • 2 sautéed steaks with mushrooms in skillet
      Cast Iron Steak and Mushrooms
    • white bowl with marinated mushrooms, garlic and jar in background
      Marinated Mushrooms
    • closeup of Sautéed Mushrooms with chopped parsley
      Easy Sautéed Mushrooms
    • Creamy Mushroom Gravy being poured over pork chops
      Creamy Mushroom Gravy
    • Cream of Wild Mushroom Soup in white bowl with sauteed mushrooms on top
      Cream of Wild Mushroom Soup
    • Crab Stuffed Mushroom closeup with chopped chives garnish
      Crab Stuffed Mushrooms
    • 3 slices of pork tenderloin on white plate with mushrooms
      Herb Crusted Pork Tenderloin with Mushroom Gravy

    Zucchini

    Zucchini

    Zucchini on Keto serves as a fantastic side dish. It can take the place of pasta, added to casseroles and even be used in desserts. Zucchini is part of the squash family and hosts so many wonderful vitamins and minerals like, vitamin A, manganese, vitamin C and potassium.

    Carbs in Zucchini

    The carbs in zucchini is especially low because it's made up of mostly water. For a one cup serving, there are 4 total grams of carbs, which when you minus out the fiber, there's only a little over 2 net carbs in zucchini.

    That is what I call Keto friendly! These low carb zucchini recipes are simply amazing and so easy to make:

    Keto Zucchini Recipes

    • closeup of Zucchini Rollatini in casserole dish with marinara sauce
      Zucchini Rollatini
    • slices of grilled zucchini with feta pine nuts and parsley
      Grilled Zucchini with Feta and Pine Nuts
    • Crustless Zucchini Quiche with slice being held up
      Crustless Zucchini Quiche
    • Keto Zucchini Fritters stacked on plate with platter in background
      Keto Zucchini Fritters
    • Buffalo Chicken Zucchini Boats on white plate with blue cheese on top
      Buffalo Chicken Zucchini Boats
    • slice of zucchini lasagna with basil garnish on white plate
      Keto Zucchini Lasagna
    • Zucchini Noodle Pasta Salad in white bowl with veggies all around
      Zucchini Noodle Pasta Salad
    • Air Fryer Zucchini Frie being dipped into dipping sauce in white bowl
      Air Fryer Zucchini Fries

    Cabbage

    chopped cabbage on cutting board with knife

    Cabbage on Keto is almost a given. It's full of fiber, extremely low carb and makes the most delicious Keto side dishes! Besides all that, it's also a nutrient dense veggie. It's rich in vitamin B6 and folate but is also loaded with vitamin c, which we all know hosts so many healthy benefits.

    Carbs in Cabbage

    For a one cup serving, there are 2 grams of fiber out of the 5 total grams of carb. That means there are only 3 net carbs in cabbage. You can enjoy it in so many types of recipes. These Keto cabbage recipes have so many different flavor profiles, you'll never think of cabbage the same way again:

    Keto Cabbage Recipes

    • overhead view of fried cabbage with sausage in white bowl with parsley on top
      Fried Cabbage and Sausage
    • overhead view of Cabbage Soup with Sausage in white bowl
      Cabbage Soup with Sausage
    • Kielbasa and Sauerkraut on white plate with parsley on top
      Slow Cooker Kielbasa and Sauerkraut
    • Asian Chicken Salad with chicken sliced and fanned out over top
      Asian Grilled Chicken Salad
    • creamy coleslaw in white bowl
      Easy Keto Coleslaw
    • closeup of Slow Cooker Cabbage with sausage and bacon pieces
      Slow Cooker Cabbage
    • egg roll in a white bowl with chopsticks on side
      Keto Egg Roll in a Bowl
    • fried cabbage with bacon in skillet with serving spoon
      Fried Cabbage with Bacon

    Eggplant

    Eggplant

    So, here is something you probably didn't know. Though eggplant is often served as a vegetable, it technically belongs to the berry family!

    Probably one of the most unique types of Keto friendly produce, eggplant is high in fiber and protein, and boasts a whole list of vitamins and minerals like manganese and folate.

    Carbs in Eggplant

    Eggplant is one of the few nightshade vegetables that are considered low carb enough to enjoy on Keto. It has a little over 8 total carbs and 2.5 grams of fiber, meaning a whole cup of cooked eggplant has just under 6 grams of carbs.

    Keto Eggplant Recipes

    • eggplant parmesan being spooned out of a casserole
      Keto Eggplant Parmesan - Gluten Free
    • fried eggplant being dipped into marinara sauce in white cup
      Crispy Fried Eggplant
    • grilled eggplant with tomatoes mozzarella and balsamic being spooned on top
      Grilled Eggplant Caprese
    • eggplant fries in glass with marinara and basil on side
      Keto Eggplant Fries (Gluten-Free)

    Brussels Sprouts

    brussels sprouts in collander

    Brussels sprouts are a little less popular vegetable that its cabbage cousin but they are equally as delicious. And they are packed with amazing nutrients like protein, iron potassium and vitamin C. Because they tend to be a little bitter uncooked, like mustard greens, most of the time you'll see them cooked until tender, seasoned with some sort of fat.

    Carbs in Brussels Sprouts

    There are 11 grams of total carbs in one cup of cooked Brussels sprouts. They have 4 grams of fiber making the net carbs in Brussels Sprouts to come in around 7 grams. There are so many wonderful ways to prepare Brussels that will allow them to be a part of your regular Keto meal planning. Check out some of these for inspiration:

    Keto Brussels Sprouts Recipes

    • closeup of Keto Shredded Brussels Sprouts with some in spoon
      Keto Shredded Brussels Sprouts
    • Honey Roasted Brussels Sprouts in white bowl
      Honey Roasted Brussels Sprouts
    • closeup of Brussels Sprouts with Hot Bacon Dressing in white bowl with bacon on top
      Brussels Sprouts with Hot Bacon Dressing
    • Air Fryer Brussels Sprouts in white bowl with grated cheese on top
      Air Fryer Brussels Sprouts

    Green Beans

    green beans in collander

    Because green beans are actually a legume, some people assume they are a no-no on Keto. But when eaten in moderation, they are perfectly fine on Keto.

    Green beans are low in net carbs and rich in dietary fiber. They are a great source for vitamins A, C, and K and the mineral manganese.

    Carbs in Green Beans

    It may be surprising to some people that for a whole cup of green beans there are only about 7 total grams of carbs. There's over 2 grams of fiber so that makes the net carbs in green beans come in under 5 grams per serving.

    Green beans are delicious sautéed in a little bacon grease, or roasted with olive oil drizzled over the top.

    • closeup of Green Beans with Bacon
      Green Beans with Bacon
    • overhead view of cooked green beans with chunks of ham in white bowl
      Slow Cooker Southern Green Beans
    • bacon wrapped green beans on white plate running caddy corner
      Keto Bacon Wrapped Green Beans
    • overhead view of green beans with almonds
      Green Beans Almondine

    Peppers

    red yellow and orange bell peppers

    Finally! My all time favorite and most flavorful Keto veggie! Peppers! I love them all. Jalapeno, poblano, chipotle and bell peppers! They are delicious and perfectly suited for Keto.

    Each one has it's own nutritional values but all of them pack impressive amounts of vitamin C, vitamin A and vitamin B-6. To read more about each type of pepper, there's a wealth of information about them on Healthline.com.

    Carbs in Peppers

    Just like the vitamins and minerals, the carb counts are different for each type of pepper. Where jalapeno peppers are very low in carbs, 3 net carbs per entire cup, bell peppers have approximately 5 net carbs per cup. The great thing about peppers is they are SO flavorful, you seldom eat an entire cup in one meal.

    There are countless ways to enjoy peppers on Keto. These are some you will definitely want to add to your meal planning:

    Keto Pepper Recipes

    • Stuffed Pepper Soup in spoon
      Stuffed Pepper Soup
    • slice of frittata being held up
      Italian Sausage and Peppers Frittata
    • closeup of stuffed orange bell pepper
      Philly Cheesesteak Keto Stuffed Peppers
    • sausage with red and yellow peppers in marinara sauce in white bowl
      Crock Pot Sausage and Peppers
    • Keto Stuffed Poblano Peppers on baking sheet
      Keto Stuffed Poblano Peppers
    • Pizza Stuffed Peppers- Keto
      Pizza Stuffed Peppers
    • Air Fryer Jalapeno Poppers on serving platter
      Air Fryer Bacon Wrapped Jalapeño Poppers
    • closeup of chorizo and cheese stuffed mini peppers on white plate
      Chorizo Stuffed Mini Peppers

    Other Keto Vegetables

    Though we covered most all the most popular Keto veggies, there are a couple other major players worth mentioning.

    Spaghetti squash is a very popular substitute for pasta. Simply sliced and roasted, its fibers pull apart and resemble angle hair pasta. A one cup of cooked serving has 10 grams of carbohydrates with just over 2 grams of fiber leaving 8 net carbs in spaghetti squash.

    raw broccolini in collander

    Broccolini, which is surprisingly part of the asparagus family, is a fantastic low carb vegetable. If you've never tried it, this Grilled Broccolini will become your new favorite grilled Keto side dish.

    artichoke hearts

    Another often forgotten low carb vegetable used to make the most delectable recipes is artichoke hearts. I loved them baked, liked in these Stuffed Artichoke Hearts or chopped up and used in decadent recipes like these Spinach Artichoke Stuffed Mushrooms.

    I hope this article about the best low carb vegetables on Keto has helped you with information and recipe ideas that you'll find useful in your Keto journey.

    If you try any of these recipes, I would love to hear from you. Drop me a comment and let me know!

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    Julianne Walser KCC

    I'm Julianne, welcome! I offer tasty and indulgent Keto and Low Carb recipes that will never leave you feeling deprived!

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