55 Low-Carb and Keto Vegetable Recipes That Will Have You Reaching for Seconds

Lisa MarcAurele

22 May 2024 at 3:56 pm·17-min read

Green beans

If you just started following a ketogenic diet, you may be wondering, "What vegetables can I eat on keto?" Even though you need to restrict carbohydrates, that doesn't mean you have to give up your veggies! There are plenty of vegetables you can still enjoy and this handy guide will introduce you to some of the best low-carb and keto vegetables around, plus we share the 55 best keto-friendly vegetable recipes.

The Health Benefits of Keto Vegetables

A ketogenic diet is a high-fat, moderate-protein and low-carbohydrate diet. When you’re on a ketogenic diet, your body enters a state of ketosis, which is when it uses fat for energy instead of carbs. A ketogenic diet can help you lose weight quickly, and there are many delicious foods you can eat on this diet—including vegetables.

Incorporating keto fruits and vegetables into your diet is a great way to increase your nutrient intake while satisfying your cravings for low-carb, high-fat foods. Keto-friendly vegetables are low in carbs and high in fiber, vitamins, minerals and antioxidants. They also contain essential nutrients like vitamin C, B6, folate, magnesium, potassium, phosphorus, zinc, iron, copper, manganese, calcium, selenium, omega 3 fatty acids and more.

Vegetables to Avoid on a Keto Diet

When people think about the keto diet, they often think about all of the great foods they can eat. However, there are some vegetables that you shouldn't eat. These vegetables are high in carbs and will not help you reach your weight loss goals.

So before getting to what vegetables are good for keto, it's important to know what kind you should avoid. Below are a few of the veggies you'll want to stay away from.

Corn: Corn is one of the most popular vegetables out there but when following the ketogenic diet, corn is to be avoided because it's very high in carbs. Instead try using cauliflower as a replacement.
Butternut squash: Butternut squash contains lots of fiber which makes it filling however this vegetable also has a lot of carbohydrates making it difficult for someone who wants to lose weight. In order to achieve success with the keto diet, use pumpkin instead of butternut squash.
Parsnips: Parsnip aren't keto friendly because they contain too many carbs and are low in protein content. So if you're looking for something that will fill your body up while staying away from carbs, then try radishes instead.

What Vegetables are Keto?

Now that you know which ones to avoid, you may be wondering what vegetables are keto friendly.

Some of the best low-carbohydrate vegetables to include in a keto diet are broccoli, cauliflower, asparagus, green beans and mushrooms. These veggies have very few carbohydrates or sugar content, so they’re perfect for adding to your keto meals. You can easily add them as a side dish, or incorporate them into a main dish.

Here's a keto vegetables list with the carb counts for each.

Spinach: 1 cup contains 6 grams of net carb; 2 cups has 12g net carb per serving
Asparagus: 1/2 cup has 4 g net carb; 1 cup has 10g net carb per serving
Broccoli: 1 cup has 8g net carb; 1 stalk has 5g net carb per serving
Cauliflower: 1 cup has 7g net carb; 1 head has 20g net carb per serving
Zucchini: 1 medium zucchini is 3g net carbs; 1 large one is 13g net carbs per serving
Green beans: 1 cup has 9g net carb; 1 bunch has 16g net carb per serving
Spaghetti squash: 1 cup has 8g net carb; 1 medium squash has about 40g net carbs.
Cabbage: 1 cup has 15g net carb; 1 cup shredded cabbage = 25g net carb per serving
Yellow squash: 1 cup has 6g net carb; 1 slice of yellow squash = 18g net carb per serving
Bell pepper: 1 cup has 12g net carb; 1 bell pepper, sliced = 22g net carbs per serving

Now you should have a much better idea for what vegetables you can eat on keto!

Tip: Combine healthy veggies with intermittent fasting to maximize your weight loss. You'll just need to hold off eating breakfast until 12 to 16 hours after dinner finished the night before.

How to Cook Keto Vegetables

There are many different ways to cook vegetables, and each way can give the vegetables a different flavor. Here are a few ways to cook keto vegetables that will help you stay on track with your keto diet.

Boiling: This is by far one of the easiest methods for cooking vegetables. Simply put them into boiling water or steam them until soft enough to eat. The problem with this method is it takes too long for most people to get through their day. You also have no control over how much liquid they absorb while boiling. They could end up being mushy if not cooked properly.

Steaming: Steaming gives you more control than boiling because you can adjust the amount of time required depending on what kind of vegetable you’re steaming. It also allows you to keep some nutrients in the food as opposed to having all the nutrition boiled out during the process. This means that your veggies will be less likely to become soggy and lose flavor.

Roasting: Roasting veggies is great because it gives them an extra layer of caramelization which adds tons of flavor. It’s easy to do as well since there aren't many steps involved.

Stir-frying: Stir-frying involves a bit more work than roasting, but still isn't that difficult. First you need to cut your vegetable(s) into thin slices and then heat oil on high heat. Once hot, add all the ingredients except salt and pepper. Toss everything around every few minutes until tender.

Grilling: Grilling vegetables can also give them some nice char marks if done right. You just need to make sure they don't burn up too quickly. Start by cutting into pieces first. Then simply grill them over medium heat for about 5 - 10 minutes per side depending on how big/thick they are.

Best Keto Vegetable Recipes

These 55 best keto vegetable recipes include roasted broccoli with Parmesan cheese, roasted cauliflower with garlic and rosemary, pan-seared green beans with bacon and stuffed mushrooms. For more great ideas, check out all the recipes in this collection—you are sure to find one to fit your tastes!