The best types of low carb vegetables for a keto diet are high in nutrients and low in carbohydrates. Generally, this will mean that most low carb vegetable lists are filled with leafy greens like spinach or kale.
The important component that these and other vegetables have is that they are grown above ground.
If you want more variety then you can look to the cruciferous family. These contain high fiber keto vegetables like cabbage, cauliflower, and broccoli.
How To Eat Enough Low Carb Vegetables On Keto
The best way to get fiber and vitamins into your diet is by eating a variety of low carb veggies on a daily basis. Even though the keto diet requires less than 30g of carbs per day, this still gives us a lot of room to work with.
In fact, you can eat A LOT of vegetables on keto without ever going overboard on your carb macros. The calories in vegetables are also pretty low so you’re on the safe side there too.
One of the simple ways to get enough low carb veggies is to eat salads. Salads are very easy to make, and you can put almost anything in them.
Another way to eat vegetables is to add it to your lunch or dinner. You can even add greens like spinach to your keto smoothies in the morning.
Let’s get into the list of low carb vegetables that you can add to your keto diet.
Low Carb Vegetables For Keto
This is probably the best food that was created for a low carb diet. It’s the perfect low carb veggie because it’s versatile and mild so any seasoning can be added to it.
It has been used as a low carb substitute for rice, potatoes, noodles, and even meat.
One cup of raw cauliflower contains 5 grams of carbs, 3 of which are fiber.
Broccoli is a must have vegetable on the keto diet. It is from the cruciferous vegetable family, which includes kale, brussels sprouts, radishes and cabbage. One cup of raw broccoli contains 6 grams of carbs and 2 grams of fiber
3- Bok Choy
This a type of Chinese cabbage that has a lot of water and very little carbs. One cup of raw bok choy contains a whopping 1.5 grams of carbs and 1 gram of fiber.
Zucchini is a popular vegetable on the keto and is use to make things like zucchini noodles and lasagna. One cup of raw zucchini contains 4 grams of carbs and 1 gram of fiber.
5- Eggplant/ Aubergine
Eggplants are a great low carb vegetable that is also very high in carbs. It’s very versatile and can be grilled or cooked in the usual manner. A one-cup serving of chopped, cooked eggplant contains 8 grams of carbs and 2 grams of fiber.
One cup of this refreshing plant contains 4 grams of carbs, less than 1 gram of which is fiber.
This is one of the cruciferous carb free vegetables that you should always have on hand. It’s very nutritious and filling. One cup of chopped raw cabbage contains 5 grams of carbs, 3 of which are fiber.
Lettuce just might be the lowest carb vegetable ever. One cup of lettuce contains just 2 grams of carbs, 1 of which is fiber which means that it’s 1 gram of usable carbs.
Kale, my personal favorite, contains 7 grams of carbs and 1 gram of fiber in one cup. It’s very nutrient dense and anti-oxidant rich.
Mushrooms are a delicious low carb vegetable that is also high in antioxidants.
One cup of raw white mushrooms contains just 2 grams of carbs and 1 gram of fiber.
Spinach is a great source of a variety of vitamins and minerals. One cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber and one cup of raw spinach contains 1 gram of carbs with1 gram of fiber
14 & 15- Arugula and Swiss Chard
These dark leafy greens are perfect for warm salads and sides.
Arugula- 1 gram of carbs per cup
Swiss chard- 1.3 grams of carbs
This is one of the low carb veggies that are also high in fiber and protein. One cup of mustard greens has 4 grams of carbs and 2 grams of protein.
17- Green beans
Green beans have significantly fewer carbs than most legumes, which is why they can be eaten on the keto diet.
A one-cup serving of cooked green beans contains 10 grams of carbs and 4 grams of fiber.
18- Brussel Sprouts
These are another tasty cruciferous low carb vegetable. Half a cup of cooked Brussels sprouts contains 6 grams of carbs, 2 of which are fiber.
Even though it’s classified as a fruit, avocados are typically consumed as vegetables. They are the perfect low carb vegetable because they are high in fat and have few digestible carbs.
A one-cup serving of chopped avocados has 13 grams of carbs, 10 of which are fiber.
20- Bell Peppers
These are an insanely nutritious low carb vegetable that can add some color to your salads and keto meals. One cup of chopped red pepper contains 9 grams of carbs and 3 grams of fiber.
1 ounce of black olives contains 1 gram net carbs ( and 1 gram of fiber). It is a great addition to your meals and is also high in fat, which is perfect for keto.
Celery is a great high fiber low carb food that you can add to most meals. A one-cup serving of chopped celery contains 3 grams of carbs, 2 of which are fiber.
Radishes are from the Brassica family of vegetables and they have a sharp, peppery taste. One cup of raw sliced radishes contains 4 grams of carbs and 2 grams of fiber.
Asparagus is a delicious, high fiber vegetable that is highly filling. It’s also a good source of vitamins A, C, and K. One cup of cooked asparagus contains 8 grams of carbs and 4 grams fiber.
That’s a whole lotta veggies to add to your low carb diet. Click to pin the image below so that you have a handy guide to these carb free vegetables.