Jeffrey Salazar
The ketogenic diet is a high-fat, low-carb eating plan that limits carbs to around 5 to 10% of your total calories, or about 20 to 50 grams of carbs per day. While this diet is restrictive and takes planning, it is possible to eat vegetables on keto. The best keto vegetables tend to be above-ground veggies that are green and leafy, like spinach, kale, and arugula. Veggies that grow underground, like potatoes and sweet potatoes, are higher in starch and carbs and should be avoided.
| Characteristics | Values |
|---|---|
| Veggies to eat on keto | Avocado, Broccoli, Cauliflower, Green beans, Spinach, Asparagus, Cabbage, Brussels sprouts, Kale, Lettuce, Mushrooms, Eggplant, Bell peppers, Zucchini, Olives, Tomatoes, Watercress, Celery, Arugula, Escarole, Frisee, Bok Choy, Collard greens, Swiss chard, Cucumbers, Jicama, Turnips, Radishes, Rutabaga, Celery root, Green onions, Pumpkin |
| Veggies to avoid on keto | Peas, Beans, Legumes, Corn, Carrots, Potatoes, Sweet potatoes, Parsnips, Butternut squash, Onions, Beetroot, Acorn squash, Quinoa, Legumes, Wheat, Sugar cane, Beets, Corn syrup |
What You'll Learn
Above-ground veggies are best for keto
Above-ground veggies are indeed best for keto. Root vegetables, which grow underground, tend to be higher in starch and therefore carbs, and so are less suitable for a keto diet.
So, what are some of the best above-ground veggies to eat on a keto diet? Well, if it grows above ground and is mostly green and leafy, it's likely to be keto-friendly. Think spinach, kale, lettuce, arugula, bok choy, cabbage, and Swiss chard. These dark, leafy greens are packed with vitamins and minerals and are very low in carbs.
Other keto-friendly above-ground veggies include broccoli, cauliflower, zucchini, cucumbers, asparagus, green beans, bell peppers, eggplant, and mushrooms. These veggies are also low in carbs and offer various nutrients, like vitamins, fibre, potassium, iron, and calcium.
Avocados and olives, though technically fruits, are also keto-friendly, as they are high in healthy fats and low in net carbs.
You can easily incorporate these above-ground veggies into your keto meals. For example, use cauliflower as a rice or potato substitute, or zucchini as a noodle replacement. Roast or sauté your veggies in coconut oil and spices, or try them in a salad.
Just remember, even though these above-ground veggies are keto-friendly, it's still important to watch your portion sizes and overall carb intake to stay within your daily keto macros.
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Root veggies are high-carb
Root vegetables are indeed high-carb, and for this reason, they are considered one of the least keto-friendly food groups. These veggies typically carry more carbs, which is why they can be more harmful than helpful in achieving your keto goals.
Root vegetables are the edible starchy tubers that are grown below ground. They are often brightly coloured and packed with powerful antioxidants, fibre, and beneficial vitamins. However, their high starch content means they are often labelled as "high-carb" and avoided.
The edible part of the veggie that grows underground tends to have a higher carb content, whereas veggies that grow above ground are mostly green and leafy, and therefore more keto-friendly.
Some of the most avoided root veggies, based on their net carbs per 100-gram serving size, include butternut squash, potatoes, sweet potatoes, and parsnips.
However, it is worth noting that not all root vegetables are equal in their carb content. For example, a cup of chopped raw carrots has only 12 grams of carbs, and a large cooked onion has 13 grams of carbs.
Additionally, some root vegetables that are lower in carbs include beetroot, turnips, rutabagas, radishes, and daikon.
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Leafy greens are nutrient-dense and keto-friendly
Salads are a great way to get your daily dose of leafy greens. You can also add them to sandwiches, wraps, and omelets. Leafy greens can be cooked in recipes as well. For example, you can make creamed spinach or sauteed kale.
Leafy greens are extremely low in carbs, making them excellent for keto. They add bulk to your meals without drastically increasing the carb count. Herbs such as oregano and rosemary also add ample flavor with almost no carbs.
Some of the best keto-friendly leafy greens include:
- Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
- Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
- Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
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Veggies to avoid on keto
While on a keto diet, it is important to avoid starchy vegetables and those with a high carbohydrate count. Here is a list of vegetables to avoid to stay within your daily carb limit and maintain ketosis:
Corn
Corn is a staple starchy vegetable found in many food products, including cereals. Whether consumed alone or as part of a pre-packaged food product, corn is high in carbohydrates and can spike your blood glucose levels. One cup of corn contains 41 grams of carbohydrates.
Carrots
Carrots are a staple in many diets, but they are relatively high in sugar compared to other vegetables. 100 grams of carrots (about 10 baby carrots) contain 8.2 grams of carbohydrates.
Peas
Whether you enjoy green peas as a side dish or in carbonara, they tend to have a higher carbohydrate count compared to other green vegetables. Half a cup (85 grams) of unsalted peas contains about 10.7 grams of carbohydrates.
Potatoes
Potatoes are a staple starchy vegetable in many diets and are often consumed in the form of mashed potatoes, french fries, tater tots, or roasted potatoes. However, they are one of the highest carb veggies and are not recommended on the ketogenic diet. One Russet potato contains about 64.1 grams of carbohydrates.
Sweet Potatoes
Sweet potatoes are often seen as a healthier alternative to traditional white potatoes due to their slower digestion and lower glycemic index. However, they still have a high carb count. One sweet potato contains approximately 26.2 grams of carbohydrates.
Other Vegetables to Avoid
Other high-carb vegetables that should be limited on the ketogenic diet include butternut and acorn squash, sweet onions, sweet peppers, and parsnips.
When following a ketogenic diet, opt for non-starchy, low-carb vegetables such as leafy greens like spinach, kale, broccoli, and lettuce. Other keto-friendly veggies include asparagus, Brussels sprouts, cabbage, cauliflower, celery, jicama, mushrooms, and zucchini.
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Keto-friendly veggie recipes
Vegetables are considered a foundation of the keto diet. However, it is important to eat the right veggies, as some are higher in starch and carbs, which can undermine weight loss and low-carb efforts. The best keto vegetables tend to grow above ground and are leafy and green.
Keto Red Bell Pepper Filled with Creamy Eggs and Spinach
This stuffed pepper recipe is packed with keto-friendly vegetables and is perfect for brunch or any time of the day. Simply fill a red bell pepper with creamy eggs and spinach, and enjoy!
Keto Air Fryer Zucchini Fritters
These zucchini fritters are a perfectly easy and super crunchy keto veggie side. You can make them in the air fryer or oven for a crispy treat.
Keto Asparagus Wrapped in Chili Spiced Bacon
This recipe is a great option for a side, appetiser, or light meal. Wrap asparagus in chilli-spiced bacon and serve it up knowing you're on track with your keto goals.
Keto Fresh Broccoli Salad
This broccoli salad is a creamy, crunchy, and chock-full-of-veggies side dish. Use a low-carb sweetener instead of sugar to make it keto-friendly.
Keto Skillet Tomato Cheese Pasta
Even pasta can be keto-friendly if you use a low-carb variety. This light and creamy pasta dish has a spicy and herby kick from red pepper flakes and herbs.
Keto Vegetarian Burritos
Make your own keto-friendly tortillas and fill them with peppers, onions, zucchini, kale, cheese, and spices. These veggie keto burritos are tremendously filling and tasty, and at only nine net carbs per burrito, you can go back for seconds!
Keto Cauliflower Risotto
This keto-friendly take on the classic Italian dish uses riced cauliflower to keep the carbs low. It's the perfect comforting and cosy dinner.
Keto Low-Carb Vegetable Soup
This vegetable soup eliminates the traditional tomato soup base and substitutes chicken broth instead, reducing the carb count. It's still got all your favourite veggies and seasonings and is perfect for those colder nights.
Keto Quesadillas
All you need for these keto quesadillas are cauliflower thins, your favourite shredded cheese, and hot sauce. Top them off with sour cream and green onions for a tasty treat.
Low-Carb Mexican Cauliflower Rice
This Mexican cauliflower rice is a great keto-friendly side dish. With onions, garlic, jalapenos, tomatoes, and spices, it's a tasty and healthy option.
Keto Broccoli Salad
Broccoli salad is already pretty keto-friendly, but you can make it even more so by adding bacon and a creamy dressing.
Keto Zucchini Noodles with Pesto
This faux-pasta dish has fewer than ten ingredients and takes only 25 minutes to make. It's a quick and easy lunch or light dinner option, with only 4.2 net carbs per serving.
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Frequently asked questions
Leafy greens like spinach, kale, and arugula are great keto options. Other keto-friendly veggies include broccoli, cauliflower, zucchini, lettuce, cucumbers, asparagus, cabbage, eggplant, and avocado.
Root vegetables like potatoes, sweet potatoes, and carrots are generally not recommended on a keto diet due to their higher carb content. However, some root veggies like radishes, jicama, and turnips can be consumed in moderation.
While most veggies are allowed on keto, some should be limited or avoided. These include peas, beans, corn, onions (in large amounts), acorn squash, butternut squash, and parsnips.
You can include veggies in salads, stir-fries, casseroles, soups, or as side dishes. For example, cauliflower can be used as a rice or potato substitute, zucchini can be made into noodles, and avocado can be added to dishes for extra healthy fats.
