Keto Vegetables

Vegetables suck.

Just kidding

Low Carb vegetables are actually pretty great and contain tons of nutrients that you need on any diet. They are voluminous, and fill you up to give you that “full filling”. These low carb vegetables are also high in fiber making them perfect for gut health.

High fiber low carb foods= health.

There are tons of ways to prepare low carb vegetables. Veggies don’t have to be dull and bland.

In fact. They can become your preference.

I’ve done a low carb diet for so long that I actually prefer the taste of zoodles to pasta.

Below is a list of low carb vegetables that can become your staple.

Healthy food can TASTE good and also be good for you.

 

Mushrooms

A Mushroom is another name for a fungus. Don’t let this get you down. Mushrooms are still pretty delicious and packed with health benefits.

There are tons of different types of mushrooms with different flavors. Some of these low carb mushrooms include crimini mushrooms, button mushrooms, shiitake mushrooms and, portabello mushrooms.

Carb Amount: The average is about 3 carbs per cup of mushrooms.

5 Delicious Low Carb mushroom recipes:

Garlic Mushroom Bacon 

Keto Stuffed Mushrooms

Garlic Parmesan Chicken Mushrooms 

Mushroom Back Sauce 

Portobello Pizza 

Bell Peppers

These bad boys are native to Mexico, Central America, and northern South America.

Let’s thank god that we have amazing ways to transport our food. What would life be without a stuffed bell pepper?

Bell peppers come in at 7 grams of carbs per cup.

A little bit higher in carbs than other low carb vegetables, but not enough to eliminate them from your diet. I enjoy eating them whole. It’s a great alternative to an apple. Especially when you taste buds change due to

5 Delicious Low Carb Bell Pepper Recipes

Cheesesteak Stuffed Peppers 

Beef Lasagna Stuffed with Pepper

Southwestern Stuffed Bell Peppers 

Low Carb Stuffed Peppers 

Chicken Parmesan Stuffed Peppers 

Cauliflower

Cauliflower smells when you cook it. I heated some up at work one day, and man that stunk up the entire hallway. People were gagging..

Don’t let that deter you from eating cauliflower though. It’s one of the most versatile vegetables and is a wonderful replacement to rice. It goes well with almost anything, and taste great).

Cauliflower mashed potatoes taste almost like REAL mashed potatoes

Cauliflower is 5 grams of carbs per cup.

5 Delicious Low Carb Cauliflower Recipes

Roasted Garlic Cauliflower 

Parmesan Roasted Cauliflower 

Cauliflower Casserole 

Cauliflower Parmesan Crisps 

Mediterranean Roasted Cauliflower Recipe 

Cabbage

Cabbage gets a bad rap. Sure, it’s not the most appealing vegetable, but man it can be spruced up with bacon and butter like no other.

If that doesn’t convince you, it’s also really low in carbs.

Cabbage has 2.8 carbs per cup.

That means you can eat an entire head of cabbage and only be at 24 grams. But who does that?

5 Low Carb Recipes made with cabbage 

Unstuffed Cabbage Rolls 

Low Carb Taco Cabbage SKillet 

Crack Slaw Beef Cabbage 

Sausage Cabbage Dinner

Low Carb Keto Noodles 

Zucchini

Zucchini is my favorite vegetable. It tastes good pan-fried in butter. What more do you need?

Maybe some nutrients?

You’re in luck! Not only is zucchini a low carb vegetable but it also contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese.

Coming in at 3.9 carbs per cup ( counting fiber) it’s a guilt-free indulgence.

5 Low Carb Zucchini Recipes

Zuccchini gratin 

Crispy Parmesan Zucchini Fries 

Zucchini Fritters

Parmesan Zucchini Chips 

Zucchini and Beef 

Onions

Onions

Whatever you do in life, do not rub your eyes after you have touched a freshly cut onion!

If you have done this, it’s okay. I won’t tell anyone.

Onions are a little high at 11 carbs per cup. If your weight loss has stalled, look no further into your overindulgence in onions. It’s easy to do, trust me I have been there.

5 Low Carb Onion Recipe that will delight

Low Carb Onion Rings 

Keto Blooming Onion 

French Onion Soup Keto 

Caramelized Onion 

Pickled Red Onions 

 

Kale

Load that Kale up with butter.

It’s not the best-tasting vegetable, and will definitely need a fat source to make it edible.

It is also one of the most healthiest low carb vegetables that you can eat. It prevents cardiovascular diesease, contains tons of vitamin K, and may even help with cancer.

One cup of raw kale comes in at 1.4 carbs per cup. When cooked it equals 7 carbs per cup.

This is a Bang for your carb.

Low Carb Kale Recipes 

Keto kale salad 

Bacon and garlic kale 

Kale soup with sausage and mushroom 

Kale with Cider Vinegar 

Creamed Kale with Bacon and Walnuts 

Spinach

Spinach has been linked to prosperity.[http://www.foodreference.com/html/art-spinach-22007.html]

Eat spinach and grow rich!

Maybe not…

Spinach is one of the lowest carb vegetables, and best tasting ( in my opinion)

1 A cup of uncooked spinach has a whopping 1 gram, and .5 of this gram is fiber! It’s high in iron so perfect for those who suffer from anemia. If you’re doing the keto diet, it’s important to get enough iron in your diet.

It’s perfect for salads, omelets, and side dishes.

 Low Carb Spinach Recipes

Keto Frittata with fresh spinach 

Low carb spinach cheese squares 

Cheesey Creamed Spinach 

Spinach Stuffed Chicken 

Spinach Recipe 

Green Beans

Meh. I tried to find something cool about green beans, but couldn’t.

I guess that’s kind of cool?

Coming in at 7 grams per cup with 3.4 grams of fiber. These are perfect for a low carb Thanksgiving or Christmas  side dish.

Low Carb Green Bean Recipes

Green Bean Fries 

Green Bean Casserole 

Green Beans 

Green Beans recipe two 

Green Beans and lemon pepper 

Garlic

Garlic is the secret weapon to protect you from vampires.

It’s also the secret weapon to protect you from various diseases. Things like brain cancer, lung cancer, bacterial infections,  and heart attacks.

Those can be vampires of your life and time.

Thankfully, it’s also a low carb superfood.

Coming in at 1 carb per clove, you can’t go wrong.

There is also elephant garlic, which is perfect for roasting. I had never seen such a big garlic clove, and was amazed and delighted when I came across it at Central Market ( perfect for low carb shopping)

5 Low Carb Garlic Recipes

Keto Garlic Chicken 

Garlic Shrimp 

Lemon Chicken with garlic 

Tuscan garlic chicken 

Keto Garlic Bread 

 

Brussel Sprouts

This low carb vegetable is unanimously disliked by all children. Thankfully, we grow out of that phase and begin to appreciate it’s ummm… interesting taste.

Fry the sprouts, bake the sprouts, steam the sprouts. They will broaden your world of vegetables and will sure delight you on a low carb or keto diet.  

7 Low Carb Brussel Sprout Recipes

Roasted Parmesan Brussel Sprouts 

Garlic Lemon Roasted Brussel Sprouts 

Roasted Brussel Sprouts 

Cheesy Brussel Sprouts 

Honey Balsamic Roasted Brussel Sprouts 

Roasted Brussel Sprouts with Parm

Maple Bacon Parmesan Brussel Sprouts 

Eggplant

When I lived in Turkey eggplant was everywhere. Like, I tasted dishes with eggplant that blew my mind. It was in the yogurt, the meats, and even the desserts!

It’s not as popular in America, but it should be! It’s absolutely great for a low carb diet, and the opportunities to make a creative dish in the kitchen are endless.

Perfect for weight loss goals.

7 Low Carb Eggplant Recipes

Low Carb Eggplant Pizza 

Eggplant PIzza Bites 

Parmesan Casserole 

Turkish Eggplant Casserole 

Baked Eggplant 

 

Artichokes

Artichokes are the most underrated vegetable.

The flavor is close to asparagus but has the texture of a potato.

You will have to go out and try it.

It’s the perfect low carb high fiber foods for keto and low carb diets.

7 keto Artichoke Recipes.

Baked Artichoke 

Spinach Artichoke 

Spinach Artichoke Pizza 

Stuffed Portobello Mushrooms 

Artichoke Egg Casserole 

Healthy Stuffed Peppers 

Spinach Artichoke Dip 

Brocolli

Broccoli tastes great dipped in ranch, cheese, and mustard. Okay, maybe not mustard.

It comes in at 5.8 grams of carbs per cup and 2.2 carbs for fiber for a grand total of 3 net carbs per cup.

7 Low Carb Broccoli Recipes

Creamy Broccoli

Cheddar Cheese Recipes

Parmesan Roasted Broccoli 

Broccoli Cheese Soup 

Seasame Chicken and Broccoli 

Lemon Roasted Broccoli 

Broccoli with garlic 

Asparagus

Asparagus is amazing and is should be eaten at least once a week.

It’s scrumptious with garlic and butter.

Asparagus can be a little tricky to cook, so watch out for overcooking.

Or maybe that is just me….

7 low carb asparagus recipes 

Cheesy Garlic Roasted Asparagus 

Broccoli and cheese soup with asparagus 

Lemon Parmesan Asparagus 

Asparagus Hollandaise Sauce 

Shrimp and Asparagus 

Asparagus with garlic aioli 

Fried Asparagus 

Those are the most popular low carb vegetables that are high in fiber. It’s important to remember, that you need to make vegetables the basis of your diet.

They contain tons of nutrients that will help you lose weight and KEEP it off. They also help the ketogenic diet be SUSTAINABLE. 

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