20 Keto Vegetables To Eat When You're Going Low-Carb
It's not all meat and cheese, ya know!
If you've been researching ways to make healthier food choices, you’ve probably heard of the keto diet. The high-fat, low-carb eating plan is designed to get your body to rely primarily on fat for energy, a state known as ketosis. The focus is on working in dairy, eggs, and animal proteins while limiting carbs, including certain greens. But as delicious as a meat-and-cheese-only diet sounds, your body still needs well-balanced nutrition to function properly and that's where keto vegetables come in.
The keto diet takes a little bit of effort and planning because it is restrictive, says Christina N. Hansen, RD, who works at VA Nebraska-Western Iowa Health Care System. "If someone goes on a low-carbohydrate diet, then fruit, beans or legumes, and whole grains are limited, this leaves a chance for nutritional gaps if vegetables aren't included,” she adds.
The good news is there are plenty of low-carb vegetables you can work into your keto diet plan. A good rule of thumb: If the edible part of the veggies grows above ground and it's mostly green and leafy, it's very likely keto-friendly. Most vegetables that grow underground have a higher carb content. A few fruits that often masquerade as vegetables (looking at you avocados, tomatoes, and olives) are also great produce to eat on a keto diet (the avos and olives can help contribute to your daily healthy fat intake too).
So, next time you head to the grocery to stock up for your weekly meal prep, bring this list of the best keto vegetables with you. These veggies are not only low-carb, they're also versatile and tasty. Add them to your regular rotation to help keep your keto diet as nutritious as possible—and to balance out all that bacon and butter.
Meet the expert: Christina N. Hansen is a registered dietitian at VA Nebraska-Western Iowa Health Care System.
Green Beans
This veggie is an awesome source of magnesium and calcium. And it’s also a low-carb, keto-friendly vegetable option. One cup of fresh green beans has seven grams of carbs. Sauteé a bunch up in lemon and olive oil (you know you need the fat).
Per serving: 31 calories, 7 g carbs, 4 g net carbs, 3 g fiber, 0 g fat, 2 g protein
Cauliflower
ICYMI, cauliflower is the new (old) "It"-veggie substitute for high-carb foods. From cauliflower rice to cauli-tots to pizza crust, it’s the low-carb swap every keto girl loves. And one cup has just five-ish grams of carbs.
Per serving: 25 calories, 5 g carbs, 3 g net carbs, 2 g fiber, 0 g fat, 2 g protein
Brussels Sprouts
These bulbous veggies are packed with potassium and iron. And they're low carb too: One cup has nine grams of carbs. so slightly higher than some, but so filling, they're worth it. Roast them with another keto favorite: bacon.
Per serving: 43 calories, 9 g carbs, 5 g net carbs, 4 g fiber, 0 g fat, 3 g protein
Watercress
This superfood has a deliciously peppery taste, making it next-level for salads. It also contains slightly more than one gram of carbs per cup, so you can really go to town on this green.
Per serving: 11 calories, 1 g carbs, 0.8 g net carbs, 0.5 g fiber, 0 g fat, 2 g protein
Celery
Celery's got just three grams of carbs per stalk, which definitely makes it keto-friendly.
Celery also contains a solid amount of folate, potassium, and vitamin C, and has a decent amount of water in it, so you’re basically hydrating yourself while you eat.
Per serving: 14 calories, 3 g carbs, 1 g net carbs, 2 g fiber, 0 g fat, 1 g protein
Arugula
This peppery green is an amazing source of folate and potassium. And it is seriously low carb: One cup only has just four grams of carbs. Bored of salad? Add some to your morning omelet, or throw it into a keto-friendly wrap with meat and cheese for a little zing.
Per serving: 25 calories, 4 g carbs, 2 g net carbs, 2 g fiber, 1 g fat, 3 g protein
Broccoli Rabe
This cruciferous keto-friendly veggie has three grams of carbs per cup. It’s also packed with calcium, folate, and iron, to deliver all kinds of nutrients in every bite. Try roasting or throwing into a skillet with olive oil, salt, pepper, and some red chili flakes for heat.
Per serving: 22 calories, 3 g carbs, 0.2 g net carbs, 3 g fiber, 0 g fat, 3 g protein
Broccoli
Like its little sister broccoli rabe, the OG stalks (which are much less bitter) are an amazing source of fiber and vitamins K and C. And bonus: Broccoli is pretty high in protein too, with almost three grams per cup—all while maintaining its keto-veggie status. One cup has six grams of carbs.
Per serving: 39 calories, 6 g carbs, 4 g net carbs, 2 g fiber, 0 g fat, 3 g protein
Cabbage
Cabbage is kinda like a giant Brussels sprout, offering a super-refreshing crunch to any dish. It’s loaded with antioxidants and vitamins like beta-carotene and vitamin C, and one cup has only six grams of carbs. So grab a head and chop it up to make a yummy salad or casserole.
Per serving: 25 calories, 6 g carbs, 3 g net carbs, 3 g fiber, 0 g fat, 1 g protein
Bok Choy
Bok choy is delicious in any kind of pan-Asian dish you can dream up, and it adds a nice kick to salads. Oh, and it’s just two grams of carbs per cup. That's nothing to bok at! (Sorry, had to.)
Per serving: 12 calories, 2 g carbs, 1 g net carbs, 1 g fiber, 0 g fat, 2 g protein
Eggplant
Ooh, talk about a low-carb beauty: This pretty purple veggie is totally keto-tastic, clocking in at just under six grams of carbs per cup. Plus, it’s high in fiber and nutrients like manganese and potassium. Try it in a delish eggplant parm or lasagna (in place of noodles, obvs).
Per serving: 25 calories, 6 g carbs, 3 g net carbs, 3 g fiber, 0 g fat, 1 g protein
Spinach
This mild green is super versatile—you can chop it up and have it in salads, cook it with garlic and serve it alongside steak, or throw a handful into whatever it is you’re making (even a keto smoothie).
Spinach has just two grams of carbs per cup of raw leaves, and it's rich in nutrients: carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium—it's all there, folks.
Per serving: 27 calories, 2 g carbs, 1 g net carbs, 2 g fiber, 1 g fat, 3 g protein
Cucumber
Cukes are loaded with water and soluble fiber, and are super low-calorie (one cup only has 16 calories). And of course, they’re low-carb to boot: One cup of sliced cucumbers has just three grams of carbs, so crunch with abandon.
Per serving: 16 calories, 3 g carbs, 2 g net carbs, 0 g fiber, 0 g fat, 1 g protein
Bell Peppers
Taste the rainbow, amirite? Bell peppers are not only gorgeous and bright, but they also have so many amazing health benefits. They’re great sources of vitamin C, K, and potassium, and with about five grams of carbs per cup, they make for a great low-carb veggie addition to keto tacos and stir-fry.
Per serving: 23 calories, 5 g carbs, 4 g net carbs, 1 g fiber, 0 g fat, 1 g protein
Kale
Kale ain't going anywhere. This leafy green is just too good for you. The low-carb veggie is high in vitamin K and antioxidants, and is also packed with protein (for a vegetable)—it has almost three grams per cup. And it is low carb, with five grams of carbs per cup. Try making some kale chips in the oven, chop the leaves up for a salad, or stir it into soup (bone broth, anyone?).
Per serving: 35 calories, 5 g carbs, 0.3 g net carbs, 4 g fiber, 1 g fat, 3 g protein
Mushrooms
Mushrooms are a tasty addition to any dish, and they pack just a little more than three grams of carbs per cup. They’re also great sources of B vitamins, selenium, potassium, copper, fiber, and protein.
Per serving: 22 calories, 4 g carbs, 3 g net carbs, 1 g fiber, 0 g fat, 2 g protein
Asparagus
Asparagus pops up a lot in keto recipes and, at about four grams of carbs per stalk, it’s easy to see why. Asparagus is also a great source of fiber, folate, vitamins A, C, E and K, and chromium.
Per serving: 20 calories, 4 g carbs, 2 g net carbs, 2 g fiber, 0 g fat, 2 g protein
Swiss Chard
This veggie has a unique taste, and it’s just four grams of carbs per cup. It’s packed with nutrients like vitamins K, A, and C, and is a solid source of magnesium, potassium, iron, and fiber.
Per serving: 19 calories, 4 g carbs, 2 g net carbs, 2 g fiber, 0 g fat, 2 g protein
Zucchini
Zoodles are huge in the keto world, and for good reason: there are just three grams per medium zucchini.
Still, zucchini has a good amount of potassium and vitamin C, making it a good veggie to have in the mix.
Per serving: 17 calories, 3 g carbs, 2 g net carbs, 1 g fiber, 0 g fat, 1 g protein
Radishes
A cup of these little veggies (which is a lot for radishes) has three grams of carbs, making them a great add-on. Add a few slices to a salad or over your steak to add a little spice to your meal.
Per serving: 16 calories, 3 g carbs, 2 g net carbs, 2 g fiber, 0 g fat, 1 g protein
Emily Shiffer is a former digital web producer for Men’s Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness. She is currently based in Pennsylvania and loves all things antiques, cilantro, and American history.
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