THINKING OF GOING keto? Sorry, that doesn’t give you an excuse to avoid eating your vegetables.
The ketogentic diet is a high-protein, high-fat, low-carbohydrate way of eating that has gained mainstream popularity because of its aid in weight loss. While vegetables contain mostly carbs, it doesn’t mean they should be skipped out on when going keto.
“Vegetables are an essential part of all different types of dietary patterns, including a ketogenic way of eating,” says Mackenzie Burgess, R.D.N., recipe developer at Cheerful Choices. “Enjoying an array of colorful veggies provides vital nutrients, such as vitamins, minerals, and fiber, that support our overall health.”
Regardless of the diet you’re following, you need to consume fiber and a variety of phytonutrient and antioxidant compounds while still maintaining an intake of 50 grams of net carbohydrates daily, says Susan Greeley, R.D.N., instructor at the Institute of Culinary Education,.
“Consuming high-water content vegetables is a great way to fill up on both phytonutrients and fiber without overdoing the carbs,” she says. There are certain types of “starchy vegetables” (those with lower water contents) which contain a higher amount of carbohydrates than other veggies. While no vegetable should be “off limits”, Burgess says, those following a keto diet may want to be mindful of their portions of starchy vegetables such as potatoes and squash.
Non-starchy vegetables are going to be lower in overall carbohydrates and calories, says Burgess. “These include options like leafy greens (spinach, kale, Swiss chard), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and stem veggies (celery and asparagus),” she says.
Fill up your plate with these keto-friendly vegetables, all of which have few net grams of carbs and bring some more of the good stuff to your meals.
1
Pumpkin
That’s right, this orange-hued vegetable is allowed on ketosis in moderate amounts. “Don't put pumpkin in a fall-only category! Pumpkin puree is low in carbs and a good source of fiber,” says Maggie Michalczyk, MS, RD. Plus, it’s a great ingredient for keto-compliant desserts when you want something sweet and satisfying, she says. There are 7 grams of net carbs per ½ cup serving.
2
Green Cabbage
Low in net carbs, high in flavor and crunch, this cruciferous vegetable is an awesome base for coleslaw, yes, but also delicious sauteed in olive oil till tender-crisp.
3
Kale
“This super green is one of the few vegetables that is a good source of protein (3 grams per cup), and it's also low in carbs and high in other nutrients like vitamin A, C, and K,” says Michalczyk. It’s really versatile—you can use it for omelets, keto air fryer kale chips, salads, soups, and more. It has just 3.4 grams of net carbs per cup.
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4
Spinach
“Another super green, spinach is packed with vitamin A, C, calcium and iron. It's very low in carbs and makes for an amazing addition to any meal,” says Michalczyk. It's a great vegetable to always have on hand in the fridge for easy weeknight meals when you’re pinched for time. A cup has a mere 2.5 grams of net carbs.
5
Jicama
“Jicama is a hearty root vegetable low in calories and high in water content,” says Kayla Girgen, R.D., bariatric dietitian
who likes the “crunch factor” of this root veggie, especially since it’s often missing from keto diets.
Enjoy it raw to get that satisfying crunch, she says, or go out on a limb and make jicama fries. “This keto-friendly vegetable is high in vitamin C and antioxidants which help protect against free radicals and boost your immune response,” she says. Raw jicama contains five grams of net carbs per ½-cup serving.
6
Bell Peppers
Use these multi-colored peppers in a variety of ways, like in stir-fry, eggs, and fajitas, or as a dipper for keto spreads. Michalczyk notes they're "packed with vitamin C and potassium, which is great for active bodies." There are 5.9 net grams per half a cup chopped.
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7
Arugula
Don’t underestimate this power green and just reserve it for garnish. “This peppery green is a little different from kale and spinach, but like them, is low in carbs and high in nutrition. It's also a good source of folate, calcium, potassium and magnesium, which are great for your blood pressure,” says Michalczyk. There are 0.4 grams of net carbs in a full cup.
8
Zucchini
“This summer squash is a perfect substitute if you are wanting pasta but adhering to the keto diet,” says Michalczyk. Spiralize it, and you may not even know the difference—especially if you have a flavor-packed dressing and some meatballs on top.
“It’s filled with vitamin C, A, and calcium, plus it's low in carbs,” she says. There are just 3 grams of net carbs per 1 medium-sized zucchini.
9
Broccoli
With just 2 grams of net carbs per ½ cup, broccoli is a major superfood that should be a staple on the keto diet, says Suzanne Dixon, R.D. It’s high in fiber and protein to keep you full and you can use it in just about anything—stews, soups, and keto makeovers of your favorite foods like casserole.
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10
Cauliflower
Cauliflower has a similar nutrition profile to broccoli. It’s also a great cruciferous veggie to choose when you’re on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup. It’s pretty bland in taste, but that’s the beauty of it, as you can adapt it to whatever you are making with the right spices and sauces.
11
Celery
Take advantage of celery’s high water content to prevent the dehydration that’s often associated with keto. With just 1 gram of net carbs in a large stalk, it’s a great addition for soups, or as a crudité for a dip (or with nut butter on top), says Dixon.
12
Red Cabbage
Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that’s keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.
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13
Asparagus
Asparagus has just 2 grams of net carbs per 1 cup chopped, and it is super versatile, Dixon says. This green veggie is high in fiber and folate. Add it to stir-fry, grill it, or use it in your slow cooker for hearty stews.
14
Swiss Chard
Like other dark-colored, leafy greens (kale, spinach, arugula), Swiss Chard is keto-friendly and deeply satisfying. Credit its high fiber content. Tastes great sauteed in olive oil with a little salt too.
15
Mushrooms
Okay, okay, so they're not technically a vegetable (they're a fungus), but work with us here. Mushrooms are a great source of immunity-aiding vitamin D, they're low in net carbs, and taste awesome—especially if you're branching out from the white button variety and into new worlds of flavor with oyster, shiitake, enoki, and so much more.
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16
Hearts of Palm
A ½-cup serving of hearts of palm clocks in at about two net carbs. So remind us why we don’t put this vegetable in just about every salad or pasta dish we make?
“At the supermarket, you can find hearts of palm in many forms including fresh, jarred, and canned. For example, you can find hearts of palm ‘rice’ or ‘spaghetti,’ which helps satisfy cravings for pasta without a boatload of carbs,” says Girgen. “This versatile vegetable is also loaded with potassium, copper, and zinc—essential nutrients for optimal health.”
17
Brussels Sprouts
“Brussels sprouts pair nicely with keto staples like meats, eggs, and cheese, plus they pack a nutritional punch with their high fiber and nutrient content,” says Girgen. This nutrient-dense vegetables which has four grams of net carbs per ½-cup cooked portion.
”In addition, this cruciferous vegetable is packed with prebiotics, a favored food source among gut microbes, which helps foster a healthy microbiome within your digestive tract,” she says. Brussels sprouts are also high in vitamins C and K, so for individuals on blood thinning medications, consult with your physician.
18
Pickles
“Pickles are an excellent vegetable option for individuals on a keto diet because of the added salt. Low carbohydrate diets such as the keto diet cause extra fluid loss, leading to the ‘keto flu,’ or the transition into ketosis marked by headaches, fatigue, and brain fog,” says Girgen.
“Extra salt can help alleviate these symptoms. In choosing a keto-friendly pickle, beware of added sugars, and check the ingredients list to ensure sugar wasn't added to the pickling brine.” Two dill pickle spears have less than one gram of net carbs.
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19
Cucumber
“Cucumbers are a refreshing and hydrating vegetable that adds a cool crunch to meals and snacks,” says Burgess. Due to their high water content and only 3.7 grams of net carbs per cup, cucumbers are an excellent choice for those on a keto diet.
“Try thinly slicing cucumber, spreading over cream cheese and bagel seasoning, and rolling up for a fun and easy snack,” she suggests.
20
Bok Choy
You can eat this Chinese cabbage raw or cooked.
Either way, “it is very low in calories, which means very low-carb,” Burgess says. “One cup of Bok choy has about 9 calories (and only 1.5 g of carbs) and gives you potassium, beta-carotene, and vitamin A.”
