Keto Vegetable Recipes – Low-Carb, Healthy, High-Fat & Full of Fiber

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Vegetables on keto diet
Keto Vegetable Recipes

Yes, keto vegetable recipes, keto isn’t all bacon, butter, and steak you know.
One of the first things we’re asked when we say we eat a ketogenic diet is.
Where do you get all your vitamins and fiber from?
From vegetables of course and making delicious high fat and creative keto vegetable recipes.

Table of Contents

Nutritious Keto Vegetable Recipe Super Foods

  1. Broccoli – Is loaded with essential Vitamins, K, C, chromium, folate and a whole lot more essential vitamins and minerals and its pack with fiber. Broccoli is also ideal for a lazy thyroid.
  2. Cauliflower – Is also a high source of Vitamin K and C and a heap of others including important fiber. We use it as an excellent rice replacement.
  3. Spinach – Popeye wasn’t wrong, Spinach is one vegetable that everybody should get into their diet (unless they have some sort of medical condition, allergy, etc.).
  4. Cabbage – “poor man’s lettuce?” Hardly! Cabbage is also a very filling fibrous and nutritious ketogenic vegetable. Cheap and healthy, if you want a vegetable to add without risk of going out of ketosis, keep cabbage on hand.

Our Best Keto Vegetable Recipes

Simply click the link or recipe image to be taken to the recipe card with ingredients and instructions.


Keto Broccoli & Cheese Soup

Keto Broccoli Cheddar Soup Recipe

One of our all-time favorite vegetable soup recipes with a cheesy sauce and nutritious broccoli.
The perfect soup for those starting the process to ketosis as broccoli is a vegetable great source of potassium.
Keto Casserole Easy Cheese & Bacon Cauliflower
Keto Casserole Recipe Cheese and Bacon

One of our newest keto vegetable recipes is this delicious dish.
Very easy to bake and serve either as a meal on its own or as a vegetable side to a meat dish.
 


 

Low Carb Broccoli and Leek Soup


Packed full of healthy fats this keto vegetable recipe has a really good dose of fiber. To boot you get a good dose of essential vitamins and minerals.
The high fat helps keep you in ketosis. While the vegetables and other ingredients provide essential electrolytes (in particular potassium and sodium) to fight off fatigue and illness.
 


 

Cauliflower Rice Recipe Stir Fry

Loaded with plenty of healthy fats this LCHF version of fried rice is sure to put a smile on any ketogenic dieters face.
Here we use one of our keto vegetables “cauliflower” as a substitute for rice. With some wheat free soy sauce (aka Tamari) to taste, it’s delicious, perfect on its own or as a side. Check out the video in the recipe.
 


 

Low Carb Buttery Bacon and Cabbage Stir Fry
 

Vegetables on keto diet
Keto Bacon and Cabbage Stir Fry Recipe

Here’s a little Ketogenic spin on a traditional stir-fry recipe. A very easy recipe using cabbage as the base vegetable, its very low carb and full of flavour. This recipe works on its own or as a side to any meat dish.
 


 

Low Carb Creamy Cauliflower Soup

Warm and creamy, this delicious keto vegetable soup recipe is really easy to make.
Start by cooking all the ingredients and the blending to a soup with a stick blender.
This keto vegetable recipe produces one smooth soup loaded with fat and nutrients.
 


 

Low Carb Sour Cream and Chive Broccoli Mash

Ok, I admit it, I’m not a fan of Broccoli on its own. I love the nutrient base of it, and I appreciate all of its health benefits as one of the most nutritious keto vegetables there is.
But I cannot eat it boiled, steamed, baked, fried or raw on its own. I just can’t.
But if it’s done like this, all mashed up with a stick blender, in butter, salt and pepper then served with sour cream, I’m all over it. One of my favorite keto vegetable recipes served with steak.
 


 

Low Carb Mexican Cauliflower Rice

Another recipe where we replace rice with grated cauliflower. This time, we created cauliflower rice with a Mexican twist.
It’s a fantastic keto vegetable recipe and makes a great side dish to most other main meals. It is surprisingly easy to whip up in a wok or frying pan.
 


 

Low Carb Bacon and Broccoli Croquettes
Vegetables on keto diet
Here we are again with one of Gerri’s favorite keto vegetables “broccoli”.  This time she’s come up with a unique use for pork rinds, adding a little bacon, some almond meal and flaxseed meal 


Check out all of our keto recipes for other low cab high fat meals.
We have many more keto vegetable recipes just use the navigation menu above or use the search box.

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— Update: 07-01-2023 — cohaitungchi.com found an additional article The Best Keto Vegetables List, Carbs, and Recipes from the website www.wholesomeyum.com for the keyword vegetables on keto diet.

This post may contain affiliate links, which help keep this content free. (Full disclosure)

Most people can agree that vegetables are good for you. However, not all vegetable choices are ideal for a low carb keto diet. Do you know which keto friendly vegetables are best? And how many carbs are in them?

Let’s talk all about vegetables on keto! We’ll discuss the top keto vegetables (with complete low carb vegetables list!), carbs in vegetables, and the best ways to cook them.

Read more  FAQ – What To Eat On A Carnivore Diet

Plus, if you’ve visited the keto recipe index, you know I have loads of low carb vegetables choices there. I’ll break down the most popular ones below.

What Vegetables Can You Eat On Keto?

While the keto fruit list is relatively short, there are lots of keto vegetables you can eat. So, what vegetables are keto friendly? You can find a large list below, but keep these qualities in mind.

Good keto vegetables contain less natural sugar and lower net carbs (for veggies, net carbs are total carbs minus fiber). Vegetables like leafy greens, zucchini, and asparagus are popular keto vegetables because they meet these guidelines.

Not all versions of keto incorporate vegetables — so why eat them? Low carb vegetables are loaded with the good stuff:

  • Fiber
  • Vitamins
  • Minerals
  • Antioxidants
  • Electrolytes

In particular, consuming more fiber in veggies is linked to a lower risk for diabetes, obesity, and other chronic diseases [*] – so it’s good to have vegetables on keto.

Plus, you can make keto friendly vegetables taste delicious! Enjoy them in soups or salads, snacks or sides. And my favorite way, stir fry vegetables. Low carb living doesn’t have to limit how you enjoy veggies.

The Top 20 Keto Vegetables List (With Recipes)

This keto vegetables list will go into detail about the top 20 most popular low carb vegetables, including delicious recipe ideas.

You can find details about carbs in the keto vegetables chart below this list. For an even more complete listing of carbs in vegetables, check the keto food list.

Vegetables on keto diet

1. Artichokes

Artichokes are the bud of a plant in the thistle family. This keto vegetable is so fun to eat!

Artichokes have 5.2g net carbs per 1/2 cup serving.

Keto Artichoke Recipes

  • Roasted Artichokes – Added garlic and parmesan make this veggie recipe a crowd-pleaser.
  • Italian Stuffed Artichokes – Super simple and filling. This one has a delicious meaty stuffing.
  • Air Fryer Stuffed Baby Artichokes – Unlike the other recipes, you can eat these cute little artichokes whole!
  • Spinach Artichoke Dip – I never have leftovers when I make this easy, cheesy dip!
Vegetables on keto diet

2. Asparagus

Asparagus are a light and tasty spring vegetable. These are a good choice for roasting!

Asparagus has 2.4g net carbs per 1 cup serving. It’s one of the lowest carb vegetables you can eat.

Keto Asparagus Recipes

  • Roasted Asparagus – The most basic way to cook asparagus makes an ideal side for steak.
  • Asparagus Stuffed Chicken Breast – A fancy meal with the easiest prep.
  • Bacon Wrapped Asparagus – A crispy, irresistible appetizer.
  • Cheesy Baked Asparagus – Use a few simple ingredients to get this one on the table.
Vegetables on keto diet

3. Bell Peppers

Raw bell peppers add sweetness and crunch to dishes, while cooking them mellows out their flavor. They are wonderful on their own, as well as added to recipes for flavor and crunch.

Bell peppers have 3.6g net carbs per 1 cup serving. They’re good keto vegetables to keep on hand!

Keto Bell Pepper Recipes

  • Philly Cheesesteak CasseroleAll the flair of the original sandwich, in a dish!
  • Lasagna Stuffed Peppers – No noodles needed! This recipe makes lasagna easy.
  • Keto Jambalaya – So zesty and satisfying! Bell pepper adds a nice flavor.
  • 7-Layer Taco Dip – Bell peppers make the perfect scoopers for dips like this one, instead of chips.
Vegetables on keto diet

4. Broccoli

Yes, broccoli is keto! It holds up to roasting, soups, and stir fry.

Raw broccoli has 3.6g net carbs per 1 cup serving. Like many low carb veggies, its volume shrinks down when it cooks, so the same amount of cooked broccoli would have a bit more carbs. (Learn more about carbs in broccoli here.)

Keto Broccoli Recipes

  • Broccoli Cheese Soup – Tastes like it came from your favorite cafe!
  • Sauteed Broccoli – A quick-cooking way to prepare this keto approved vegetable.
  • Beef and Broccoli Stir Fry – Creates takeout flavor in your very own kitchen.
  • Keto Broccoli Salad – The perfect hearty make ahead salad, with bacon, cheese, and a surprise addition.
Vegetables on keto diet

5. Brussels Sprouts

Don’t let memories of soggy, stinky sprouts get you down. Brussels sprouts taste amazing if you use the best recipes.

Brussels sprouts have 4.6g net carbs per 1 cup serving.

Keto Brussels Sprout Recipes

  • Oven Roasted Frozen Brussels Sprouts – You can always keep these low carb vegetables in your freezer for this recipe.
  • Brussels Sprouts Casserole – A cheesy treat, topped with BACON!
  • Kale and Brussels Sprout Salad – A superfood salad that takes minutes to make.
  • Pan Fried Brussels Sprouts – One of the fastest ways to prepare cooked brussels sprouts… and they get SO crispy!
Vegetables on keto diet

6. Cabbage

Cabbage is one of the most keto friendly vegetables, and there are lots of ways you can use it. It adds fiber and makes dishes so comforting and hearty.

Cabbage has 3g net carbs per 1 cup serving.

Keto Cabbage Recipes

  • Cabbage Rolls Without Rice – You won’t miss the rice! The filling in these cabbage rolls is still super flavorful.
  • Pressure Cooker Corned Beef and Cabbage – An iconic pairing, made quick in the pressure cooker.
  • Southern Fried Cabbage With Bacon – An easy side dish you can serve with everything!
  • Ground Beef Cabbage Soup – Pure comfort in a bowl, plus it’s packed with a few other keto vegetables.
  • Egg Roll In A Bowl – Dinner on the table in just 15 minutes! It’s one of the fastest keto meals ever.
Vegetables on keto diet

7. Cauliflower

Cauliflower is one of the most popular keto vegetables. You can turn it into just about anything with these easy recipes – it can replace rice, potatoes, pizza crusts, and more.

Cauliflower has just 3.2g net carbs per 1 cup serving. And you can use it in so many different ways!

Keto Cauliflower Recipes

  • How To Make Cauliflower Rice – A skill everyone needs on keto! This basic tutorial will show you how to use cauliflower to replace the carbs in rice, for just about any dish.
  • Loaded Cauliflower Casserole – All the mouthwatering flavor of a baked potato, in one dish.
  • Cauliflower Crust Pizza – Cauliflower… in pizza? You have to try it to believe it!
  • Mushroom Cauliflower Risotto – This grain-free take on risotto will win over the toughest cauliflower critics.
  • Whole Roasted Cauliflower – No chopping needed! This one is great for entertaining.

Find dozens more keto cauliflower recipes here.

Vegetables on keto diet

8. Cucumbers

With a fresh, crunchy texture and low carbs, cucumber easily makes it to the keto vegetables list. Use it for refreshing appetizers and sides!

Cucumbers have 1.6g net carbs per 1/2 cup serving.

Read more  3 Day Keto Egg Fast (Recipes and Rules Included)Keto Recipes - July 30, 2021

Keto Cucumber Recipes

  • Creamy Cucumber Salad – Give cucumbers a starring role in this salad, complete a creamy, herby dressing.
  • Cucumber Tomato Avocado Salad – A simple side — or even a light meal.
  • Cucumber Subs – Swap the bread with a crisp cucumber. You’ll never go back!
  • Cucumber Noodles – Replace the noodles in your pasta salad with these. Delicious and refreshing!
Vegetables on keto diet

9. Eggplant

This pretty purple vegetable tastes amazing on its own. It also makes a perfect addition to keto Italian food.

Eggplant has 2.3g net carbs per 1 cup serving.

Keto Eggplant Recipes

  • Oven Roasted Eggplant – Dip in marinara for an easy appetizer.
  • Eggplant Lasagna – Use eggplant for a delicious noodle swap.
  • Mini Eggplant Pizzas – New to eggplant? Make it pizza-fied with this recipe!
Vegetables on keto diet

10. Green Beans

While most beans are not keto, green beans make good low carb vegetables. Use them for easy sides, and even keto holiday dishes.

Green beans have 4.3g net carbs per 1 cup serving.

Keto Green Bean Recipes

  • Keto Green Bean Casserole – A festive classic, now made low carb.
  • Green Beans Almondine – This crowd-pleasing side comes together easily.
  • Oven Roasted Green Beans – Complete with garlic!
Vegetables on keto diet

11. Jicama, Rutabagas & Celery Root

Did you know jicama, rutabagas and celery root are low carb vegetables? These are all in the root vegetable family.

Jicama has 5.1g net carbs per 1 cup serving, rutabagas have 8.9g net carbs per cup, and celery root (also known as celeriac) has 11.6g net carbs per cup.

As you can see, these root veggies are higher in carbs than most keto vegetables that grow above ground. However, they are the closest thing to a potato replacement. You can often prepare and serve them the same way you would potatoes.

Due to the higher carb count, enjoy them in moderation.

Keto Recipes With Jicama & Rutabagas

  • Rutabaga Fries – Easy and dippable! These are the most popular keto fries on Wholesome Yum.
  • Jicama Chili Cheese Fries – Tastes so good, you won’t believe it’s low carb. (You can also enjoy these plain if you like.)
  • Jicama Tortillas – Make the best keto tacos using thinly sliced jicama for the wrap.
  • Keto Beef Stew – The celery root blends in so well that you’ll swear it’s potatoes in there.
Vegetables on keto diet

12. Kale

Kale is loaded with nutrients, making it a great choice for keto vegetable recipes. Get all the benefits with these easy dishes.

Kale has 3.4g net carbs per 1 cup serving.

Keto Kale Recipes

  • Baked Kale Chips – So crispy and crunchy! There’s a special topping for extra flavor, too.
  • Salmon Kale Superfood Salad – Loaded with powerful keto ingredients.
  • Instant Pot Quiche – This is packed with kale, mushrooms and caramelized onions.
Vegetables on keto diet

13. Lettuce & Other Greens

While exact carb counts vary by variety, pretty much all kinds of lettuce or leafy greens are keto friendly.

Lettuce and leafy greens range mostly between 0.5-1.2g net carbs per 1 cup serving.

But don’t limit your greens to boring salads. See all the amazing dishes this low carb vegetable can make!

Keto Lettuce Recipes

  • Big Mac Salad – All the flavor of your favorite burger, complete with burger sauce.
  • Collard Green Wraps – Turn your greens into an easy bread substitute!
  • Bleu Cheese Wedge Salad – The most iconic use for iceberg lettuce. So quick and easy, and looks lovely too.
  • Keto Taco Salad – A simple 20-minute dinner that the whole family will enjoy, keto or not.

Be sure to also check out my guide for how to make lettuce wraps – there are dozens of ideas in there.

Vegetables on keto diet

14. Mushrooms

Use these earthy keto vegetables (okay, technically fungi) to bulk up sauces and soups, or cook them up on their own for a delicious main dish.

Mushrooms have 2.2g net carbs per 1 cup serving, but shrink a lot if you cook them.

Keto Mushroom Recipes

  • Pizza Stuffed Mushrooms – Like mushrooms on your pizza? This is the recipe for you.
  • Garlic Butter Sauteed Mushrooms – Garlic butter makes these mushrooms perfectly keto.
  • Spinach Stuffed Mushrooms – Makes a delicious appetizer… if you’re willing to share!
  • Balsamic Roasted Mushrooms – A simple hands-off side dish that goes with anything.
  • Keto Cream Of Mushroom Soup – This is delicious on its own, but ultimately it’s a replacement for canned cream of mushroom soup, ready to use in any recipe.
Vegetables on keto diet

15. Onions

Onions add flavor in every dish, cooked or raw. They make a solid choice for main dishes, appetizers, and even dips!

Raw onions have 4.3g net carbs per 1/2 cup serving. Like mushrooms, they shrink a lot when cooked. Due to the higher carb count and shrinkage, onions on keto are best used as part of a recipe with other low carb ingredients.

Keto Onion Recipes

  • Caramelized Onions – The carbs can add up on their own, but these are great for toppings. Add them to anything, from soups and salads, to burgers and steak.
  • Smothered Pork Chops With Onion Gravy – Onions add comforting flavor to this savory gravy.
  • Keto Onion Rings – Crisp and crunchy, with no flour!
  • Caramelized French Onion Dip – This one will be the first to go at the appetizer table.
Vegetables on keto diet

16. Pumpkins

Believe it or not, pumpkin is a keto friendly vegetable! It works well in sweet and savory dishes, especially during the fall months.

Plain pumpkin puree has 6.9g net carbs per 1 cup serving.

While this is on the higher side for a keto veggie, you would not normally eat it straight. Pumpkin recipes typically call for between 1/4 and 1 cup pumpkin puree for an entire batch, with many servings included as part of that, so it doesn’t increase carb count much for a single serving.

Keto Pumpkin Recipes

  • Keto Pumpkin Pie – Pumpkin fanatics will love the low carb version of this pie!
  • Keto Pumpkin Bars – These super soft bars make a delightful fall treat (don’t skimp on the frosting)!
  • Keto Pumpkin Muffins – A blend of keto flours gives these the perfect authentic texture.
  • Keto Pumpkin Spice Latte – A fall favorite, without all the sugar! You can literally whip it up in minutes.

Find more keto pumpkin recipes here.

Vegetables on keto diet

17. Radishes

Not just a salad garnish… radishes are the keto vegetables you can cook just like potatoes! They also add crunch to any recipe when served raw.

Radishes have 2g net 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 soft, mellow, and perfectly golden.
  • Cucumber Radish Salad – Give these low carb vegetables a starring role with this cool and creamy salad.

Read more  The Best Keto Vegetables List, Carbs, and Recipes

Vegetables on keto diet

18. Spaghetti Squash

This naturally noodle-y keto vegetable makes a delicious pasta swap, casserole base, or simple side dish. It’s one of my top recommended keto pasta alternatives. You’ll love its light and neutral flavor, ready to take on the flavor of any sauce you like!

Spaghetti squash has 5.5g net carbs per 1 cup serving.

Keto Spaghetti Squash Recipes

  • Spaghetti Squash In The Oven – Once you know how to do this, you can make endless spaghetti squash recipes. This tutorial gives options for baking the squash whole or cut in half.
  • Stuffed Spaghetti Squash Lasagna Boats – Spaghetti squash bulks up this recipe, making it perfectly filling without the extra carbs.
  • Buffalo Chicken Spaghetti Squash Casserole – Meaty, spicy, and loaded with squash. You gotta try it!
  • Keto Chicken Alfredo – No heavy pasta here… swap the noodles with spaghetti squash!
  • Keto Chicken Soup – Spaghetti squash replaces the noodles, but you get the same comfort factor.

Find more keto spaghetti squash recipes here.

Vegetables on keto diet

19. Spinach

Did you turn your nose up at spinach when you were a kid? Give it a try in these keto vegetable recipes, and you might change your mind!

Raw spinach has just 0.4g net carbs per 1 cup serving, but keep in mind that it shrinks by several times when cooked, meaning one cup cooked will have several times more carbs.

Keto Spinach Recipes

  • Creamed Spinach – This is a simple veggie side dish that satisfies.
  • Spinach Stuffed Chicken Breasts – An elegant main dish in only 30 minutes.
  • Strawberry Spinach Salad – Complete with lemon poppyseed dressing — and all sugar free!
Vegetables on keto diet

20. Zucchini

Zucchini: One of the best keto vegetables ever! Use it to make noodles, casseroles, bread, and more.

Zucchini is a very versatile low carb veggie to cook with, at only 2.4g net carbs per 1 cup serving. Its sister vegetable, yellow summer squash, is pretty similar at 2.6g net carbs per cup.

Keto Zucchini Recipes

  • How to Make Zucchini Noodles – An easy guide for making mind-blowing keto pasta. This guide covers the best spiralizers, the 2 best methods of cooking zoodles, how to keep them from getting watery, and dozens of tips and tricks.
  • Zucchini Chips – Light and crunchy, these make a healthy and low carb chip replacement.
  • Cheesy Zucchini Casserole – A saucy, au gratin-style dish with a cheesy sauce.
  • Lemon Blueberry Zucchini Bread – Zucchini keeps this bread impossibly moist and tender.
  • Italian Zucchini Fritters – Get these crispy veggie fritters on the table in no time!

Find dozens more keto zucchini recipes here.

Vegetables on keto diet

Keto Vegetables Chart: Carbs In Vegetables

Now that you have the keto vegetables list, you’re probably wondering about the carbs in all these veggies. That’s where this keto vegetables chart comes in – you can see the net carb counts in each one at a glance, so you’ll know the best keto vegetables to eat. (Net carb counts come from the USDA Food Database, and don’t include fiber.)

For an even more complete listing of carbs in vegetables, check the keto food list, which has a printable version as well.

FoodServing sizeNet carbs (g)
Artichokes1/2 cup (84g)5.2
Asparagus1 cup (134g)2.4
Bamboo shoots1 cup (151g)4.6
Bell peppers1 cup (92g)3.6
Broccoli1 cup (91g)3.6
Brussels sprouts1 cup (88g)4.6
Cabbage1 cup (89g)3.0
Cauliflower1 cup (107g)3.2
Celeriac1/2 cup (78g)5.8
Celery1 cup (101g)1.4
Chili peppers1 pepper (1.4g)1
Cucumbers1/2 cup (52g)1.6
Eggplant1 cup (82g)2.3
Fennel1 cup (87g)3.7
Garlic1 clove (3g)0.9
Green beans1 cup (100g)4.3
Jalapeno peppers1 pepper (14g)0.5
Jicama1 cup (130g)5.1
Kale1 cup (67g)3.4
Kelp noodles4 oz. (113 g)2
Leeks1/2 cup (45g)5.5
Lettuce (various kinds)1 cup (47-57g)0.5-1.2
Mushrooms1 cup (86g)2.2
Okra1 cup (100g)4.3
Onions1/2 cup (58g)4.3
Poblano peppers1 pepper1.9
Pickles1 large (135g)1.9
Pumpkins1 cup (116g)6.9
Radishes1 cup (116g)2
Rhubarb1 cup (122g)2
Rutabagas1 cup (140g)8.9
Scallions (green onions)1 cup (100g)4.7
Shallots1 cup (10g)1.4
Shirataki noodles1 cup4.7
Snow peas1 cup (98g)4.9
Spaghetti squash1 cup (101g)5.5
Spinach1 cup (30g)0.4
Turnips1 cup (130g)6.1
Zucchini1 cup (113g)2.4
Yellow squash1 cup (113g)2.6
Vegetables on keto diet

Keto Vegetables To Avoid

If you’re paying close attention to the carbs in vegetables, you won’t be able to enjoy every veggie in the produce section. Take a look at these keto vegetables to avoid and get a better idea of which ones to skip (or enjoy in much smaller amounts). This list also includes beans, pulses, and some fruits used more like vegetables.

FoodServing sizeNet carbs (g)
Adzuki beans1 cup (230g)40
Acorn squash1 cup (205g)20
Arrowroot1 cup (120g)14.5
Baked beans1/2 cup (127g)20
Beets1 cup (136g)9
Black beans1/2 cup (86g)13
Black eyed peas1/2 cup (90g)15.5
Broad beans (fava beans)1/2 cup (128g)11
Butternut squash1 cup (205g)15
Cannellini beans1/2 cup (120g)15
Carrots1 cup (128g)8.7
Cassava (yuca root)1 cup (206g)75
Corn1 cup (149g)28
Delicata squash1 cup (170g)16
Edamame1 cup (155g)5.7
Fingerling potatoes1 cup (170g)31
Great northern beans1 cup (177g)25
Kabocha squash1 cup (128g)18
Kidney beans1/2 cup (90g)14
Lima beans1/2 cup (94g)13
Mung beans1/2 cup (101g)12
Navy beans1/2 cup (91g)14
Peas1/2 cup (80g)16.2
Parsnips1/2 cup (78g)10.5
Pinto beans1/2 cup (86g)15
Plantains1 cup (139g)54
Red potatoes1 potato (173g)31
Soybeans1 cup (172g)4
Sweet potatoes1 potato (114g)20
White potatoes1 potato (173g)33
Yams1 cup (136g)32

A few surprises and caveats about these veggies to avoid on low carb:

  • Carrots are relatively low in carbs compared to other root vegetables. You can enjoy them in moderation as part of a recipe, such as keto carrot cake or in a coleslaw mix. If you are okay with moderate-carb root veggies such as rutabagas, jicama, and celeriac, you might consider carrot sticks in moderation as well.
  • Edamame / soybeans are actually relatively low carb, but should be avoided for clean keto. To learn more about why, read the post about soy sauce on keto – the same applies to soybeans.
  • A few of these veggies are relatively high in carbs, but acceptable in smaller amounts when blended with other veggies. For example, this keto sweet potato casserole actually gets some flavor from butternut squash. Similarly, we have a small amount of peas in spaghetti squash carbonara without raising the carb count too much.
Vegetables on keto diet

Top 10 Best Keto Vegetable Recipes

Individual keto vegetables are delicious, but combining lots of different veggies punches up the flavor the nutrients. Below you’ll find some of the best keto vegetable recipes – I’m mostly focusing on mixed veggies here, but including a few of the most popular individual veggie staples as well. Enjoy!

Vegetables on keto diet

1. Keto Vegetable Soup

A nourishing and satisfying recipe loaded with low carb vegetables. This one works for just about any diet.

Get The Keto Vegetable Soup Recipe

Vegetables on keto diet

2. Keto Roasted Vegetables

Blasting low carb vegetables in a hot oven is an easy way to boost their flavor. See how with this recipe!

Get The Roasted Vegetables Recipe

Vegetables on keto diet

3. Roasted Asparagus

The ultimate quick and simple roasted veggie dish. Serve with any protein for an easy keto dinner.

Get The Roasted Asparagus Recipe

Vegetables on keto diet

4. Cauliflower Mac N Cheese

The ooey gooey cheese sauce will remind you of the high-carb version… while cauliflower adds texture and nutrients.

Get The Keto Mac and Cheese Recipe

Vegetables on keto diet

5. Keto Vegetable Frittata

You can use almost any keto vegetables in this egg dish… and you can serve it any time of day too!

Get The Frittata Recipe

Vegetables on keto diet

6. Cold Roast Vegetable Salad

Make your keto vegetables hot, then serve them cold in this unique salad. Great for meal prep!

Get The Roast Vegetable Salad Recipe

Vegetables on keto diet

7. Parmesan Roasted Broccoli And Cauliflower

Broccoli and cauliflower roast perfectly together… and parmesan adds a delicious touch.

Get The Broccoli and Cauliflower Recipe

Vegetables on keto diet

8. Baked Zucchini Fries

Crispy, dippable, and best of all — low carb! This vegetable recipe only needs five ingredients, too.

Get The Zucchini Fries Recipe

Vegetables on keto diet

9. Baked Ratatouille

This zesty, herby dish is loaded with fresh vegetables. It almost looks too pretty to eat.

Get The Ratatouille Recipe

Vegetables on keto diet

10. Mashed Cauliflower

The only mashed potato alternative you’ll ever need! Cauliflower transforms into a creamy whipped side dish.

Get The Mashed Cauliflower Recipe

Vegetables on keto diet

What vegetables can you eat on keto? So many kinds! Try these keto friendly vegetables and recipes for a nutritional boost in all your meals.

Vegetables on keto diet

References

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