When following a ketogenic diet, understanding which foods are low carb is an essential part of sticking to the number of carbohydrates you are limiting yourself to per day. While vegetables are an important part of a healthy diet, not all vegetables are created equal when it comes to carbohydrate count.
We are going to take a look at what vegetables are low carb and appropriate for a keto diet as well as different ways you can add these vegetables to your diet.
The following vegetables make great additions to a ketogenic diet as they are very low in net carbohydrates, packed full of nutritional value, and can be enjoyed liberally.
*The following net carb count is based on a 100-gram serving of each vegetable.
- Lettuce: With only 2 grams of net carbs, lettuce makes a great addition to your diet. You can make a low carb salad with other low-carb veggies, avocado, and olive oil for dressing. You can also add shredded lettuce to just about any low-carb dish for added nutritional value.
- Spinach: Spinach only contains 1 gram of net carbs per 100-gram serving and makes a great addition to a smoothie or salad. You can also sauté some fresh spinach with fresh garlic for a delicious side dish.
- Asparagus: At only 2 grams of net carbs, asparagus is a super nutritious side dish and can be enjoyed with a drizzle of olive oil for some added healthy fat.
- Avocados: Avocados are one of the best sources of healthy fat as they are rich in vitamins and minerals and taste delicious with salads, smoothies, or enjoyed with a drizzle of lemon juice and a sprinkle of sea salt. Avocados contain 2 grams of net carbs per a 100-gram serving.
- Celery: Celery is the ideal low-carb snack option and can be enjoyed with nut butter for some added fat. Celery is super low in carbs with only 1 gram of net carbs.
- Zucchini: The perfect summertime vegetable, zucchini comes in at only 3 grams of net carbs and makes a delicious addition to a salad or even makes the ideal side dish when paired with tomatoes and cucumbers.
- Eggplant: You can make a yummy low-carb eggplant parm with cheese and almond flour for breadcrumbs. Eggplant only contains 3 grams of net carbs per 100-gram serving, so you can enjoy this veggie as often as you would like when following a keto diet.
- Cauliflower: This cruciferous vegetable is full of nutritional value and will only cost you 2 grams of net carbs. Cauliflower makes a great alternative to rice and can even be made into a low-carb pizza crust.
- Bell Peppers: If you are looking for a quick and nutritious snack, snacking on some sliced bell peppers makes a great option. Bell peppers contain 3 grams of net carbs per 100-gram serving and can also be added to a mixed vegetable salad for added crunch.
- Tomatoes: Tomatoes make such a great addition to a number of different dishes and only contain 3 grams of net carbs. Try enjoying sliced tomato with fresh mozzarella cheese for a healthy snack or adding tomatoes to your salad.
- Mushrooms: Not only are mushrooms full of immune-boosting health benefits, but they are also low carb and can be enjoyed regularly when following a keto diet. At only 2 grams of net carbs, you can feel good about adding mushrooms to your low-carb stir-fry dishes.
- Cucumbers: Try snacking on some sliced cucumbers for a low-carb snack. Cucumbers only contain 3 grams of net carbs and are a great refreshing snack.
Remember that while vegetables are a super important part of a healthy diet, not all vegetables are appropriate for a ketogenic diet. Things like potatoes, corn, lima beans, and parsnips are all fairly high in carbohydrates and should be limited on a keto diet. However, the veggies on this list all make great additions to your diet and are super high in nutritional value. Try adding these vegetables to your diet without worrying about racking up your carbohydrate intake for the day and knowing that you are fueling your body with the nutrition it needs to thrive on the keto diet.