Embarking upon the keto diet in 2020?! If so, you may be curious as to the best low-carb vegetables that you can eat, and exactly how to enjoy them. 310 Nutrition has you covered, when it comes to low-carb foods, certain above ground veggies truly shine in this category – while providing loads of fiber and invaluable nutrients that many people end up lacking while on keto. In short, low-carb veggies are some of the best keto foods, once you know what to do with them!
In this article, we’ll outline what the best low-carb veggies are and how we suggest you utilize them as part of a healthy, keto diet…
8 Best Low-Carb Keto Vegetables
1) Cauliflower
One of the top keto foods - cauliflower is extremely low in carbs, and also makes a great substitute in some of your favorite high-carb meals. Many keto enthusiasts use cauliflower as a substitute for rice, potatoes, pasta and even pizza crust in various recipes. In addition, you can also purchase cauliflower flour to make your own keto crackers and more!
Carb count: One cup provides 2g of net carbs.
Recipe ideas: Try this sumptuous cauliflower mac and cheese, or this recipe for keto diet staple, cauliflower rice.
2) Broccoli
Not far behind cauliflower is another cruciferous vegetable that makes an amazing keto food, broccoli. With immune-boosting and disease-fighting properties just like cauliflower, it provides more than 100% of the daily recommended value for vitamins C and K.
Broccoli can also be used as a staple low-carb replacement for high-carb options as well. The veggie tastes great in casseroles, topped with melted cheese, or drenched in a number of heavy cream sauces. In addition, you can also enjoy it as a tasty yet healthy side dish mixed with oil and garlic, or steamed to make broccoli bites in place of tater tots.
Carb count: One cup provides 4g of net carbs.
Recipe ideas: Try this easy broccoli and cheese casserole, or this yummy lemon roasted spicy broccoli.
3) Cabbage
Yet another cruciferous veggie, cabbage tastes amazing in stir fries, or sautéed with oil or butter to up the fat content. Like it’s other veggie cousins, cabbage is high in vitamins C and K and supports a strong immune system. It’s also very low in calories so can greatly assist with weight loss.
Carb count: One cup provides 3g of net carbs.
Recipe ideas: Try these healthy and exciting low-carb keto cabbage recipes.
4) Spinach
Next, spinach, along with all its leafy green relatives, is one of the best low-carb foods, while containing a plethora of iron and fiber. Spinach has one of the lowest carb counts for a veggie out there, with a cup of raw spinach containing 1g or less of net carbs! Spinach is also extremely versatile and can be enjoyed raw or cooked, and is great for breakfast, lunch or dinner!
Carb count: One cup provides 1g of net carbs.
Recipe ideas: Try this healthy keto creamed spinach recipe, or this sautéed garlic spinach side dish.
5) Avocado
Although this next keto food is technically a fruit since it has a seed, most people enjoy it as a vegetable, since it doesn’t share the typical sweetness of fruits. It’s also one of the best low-carb/high-fat foods, since it contains a plethora of beneficial fatty acids, fiber, and antioxidants, and is both satiating and seriously tasty.
Avocado goes amazingly well in a number of different meal replacement shake smoothie recipes since it adds a thick, creamy texture, and can help crush sugar/carb cravings. It can also be chopped up and added to salads, soups, and chilis, used to make homemade guacamole, or simply enjoyed all by itself!
Carb count: One cup provides 2g of net carbs.
Recipe ideas: Try this decadent keto smoothie featuring avocado, or this totally keto-friendly avocado toast.
6) Kale
Next, kale is another superfood that provides a nice change of pace from spinach, for only a slightly higher amount of carbs. And this is another low-carb veggie that you can enjoy raw or cooked. Some great ideas for how to use kale is in salads, sautéed with a healthy oil like olive or coconut, or baked into kale chips for a low-carb snack.
Carb count: One cup provides 3g of net carbs.
Recipe ideas: Try these kale cauliflower tots, delicious green smoothie, or kale chips.
7) Brussel Sprouts
Brussel Sprouts, or baby cabbages, are incredibly tasty and nutritious – all while being one of the best low-carb veggies and keto foods. They’re also amazingly delicious in a variety of recipes, and are highly versatile.
The best part about Brussel sprouts is that they taste great with some high-fat additions, like bacon, olive oil, and heavy cream sauces. And they work as an appetizer, side dish, and even a main course when included in a salad.
Carb count: One cup provides 3g of net carbs.
Recipe ideas: Try these Brussel sprouts with bacon or this indulgent Brussel Sprouts Gratin.
8) Asparagus
Another nutritious low-carb veggie, one of the best parts about asparagus is that it tastes delightful with complementary high-fat toppings, such as hollandaise or béarnaise sauce, or melted mozzarella or provolone cheese. It’s also a great source of fiber, folate, and vitamins A, C, and K.
Carb count: One cup provides 2g of net carbs.
Recipe ideas: Try this roasted keto asparagus, or this bacon wrapped asparagus with garlic aioli.
What's your favorite low-carb, keto vegetable? Let us know in the comments below!
Sources:
https://www.dietdoctor.com/low-carb/keto/vegetables
https://www.healthline.com/nutrition/21-best-low-carb-vegetables
https://www.healthline.com/nutrition/asparagus-benefits
https://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach
