Get the full list of the best keto vegetables and what to avoid. Includes a carb count chart for keto veggies, recipe ideas, and more!
By Maya Krampf
Updated
Published June 22, 2020
3 Comments
This post may contain affiliate links, which help keep this content free. (Full disclosure)
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In This Post
- Keto Vegetables List
- Carbs In Keto Veggies
- Veggies To Avoid On Keto
- Mixed Keto Vegetable Recipes
- Recipe Reviews
Most people can agree that vegetables are good for you. However, not all vegetable choices are ideal for a keto diet. Do you know which keto vegetables are best? And how many carbs are in keto veggies? This guide has everything you need to know — the best keto friendly vegetables, their macros, and the best keto recipes to cook them.
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While the keto fruit list is relatively short, there are lots of keto vegetables you can eat and still stay in ketosis. Ideal options contain less natural sugar and lower net carbs (for veggies, net carbs are total carbs minus fiber). Leafy greens, zucchini, cauliflower, and asparagus are popular keto veggies because they meet these guidelines.
Keto Vegetables List
I have a more comprehensive keto vegetables list with carb counts further below, but first, let’s cover the most popular low carb veggies you’ll probably eat the most. I’m including recipe ideas for each!
You can also take advantage of the benefits of keto friendly vegetables — fiber, vitamins, minerals, and antioxidants — in keto soups or salads, as keto snacks, and of course, low carb side dishes. (My all-time favorite is stir fry vegetables.)
Cauliflower
Cauliflower is probably the most popular keto vegetable. You can turn it into just about anything with these easy recipes – it can replace rice, potatoes, pizza crusts, and more.
Cauliflower has just3.2g net carbsper 1 cup serving. And you can use it in so many different ways!
Keto Cauliflower Recipes:
- Cauliflower Rice
- Cauliflower Casserole
- Cauliflower Pizza Crust
- Roasted Cauliflower
- Cauliflower Potato Salad
- Cauliflower Mashed Potatoes
Keto Zucchini Recipes:
Zucchini
One of the best keto vegetables ever! Use zucchini to make noodles, casseroles, bread, and of course, just enjoy it cooked on its own. You can also freeze zucchini to use later.
Zucchini is a very versatile low carb veggie to cook with, at only2.4g net carbs per 1 cup serving. Its sister vegetable, yellow squash, is pretty similar at2.6g net carbsper cup.
- Zucchini Noodles
- Air Fryer Zucchini Chips
- Keto Zucchini Bread
- Sauteed Zucchini
- Stuffed Zucchini Boats
Asparagus
Asparagus is a light and tasty spring vegetable. It cooks fast and is a good choice for roasting, but you can use it in other ways, too.
Asparagus has2.4g net carbs per 1 cup serving. It’s one of the lowest carb veggies you can eat.
Keto Asparagus Recipes:
- Roasted Asparagus
- Bacon Wrapped Asparagus
- Grilled Asparagus
- Baked Asparagus With Parmesan
- Cream Of Asparagus Soup
Bell Peppers
Raw bell peppers add sweetness and crunch to dishes, while cooking them mellows out their flavor. They are wonderful on their own, as well as added to recipes for flavor and crunch.
Bell peppers have3.6g net carbs per 1 cup serving. They’re great keto vegetables to keep on hand! Other types of chili peppers, like poblano peppers and shish*to peppers, are low carb as well.
Keto Bell Pepper Recipes:
- Keto Stuffed Peppers
- Sheet Pan Fajitas
- Bell Pepper Sandwich
- Stuffed Mini Peppers
- Stuffed Pepper Soup
Brussels Sprouts
Don’t let memories of soggy, stinky sprouts turn you away. Brussels sprouts taste amazing if you use good recipes that make them crispy and golden, or even leave them raw.
Brussels sprouts have4.6g net carbsper 1 cup serving.
Keto Brussels Sprout Recipes:
- Brussels Sprouts With Bacon
- Oven Roasted Brussels Sprouts
- Kale Brussels Sprout Salad
- Smashed Brussels Sprouts
- Fried Brussels Sprouts
Cabbage
From the same family as Brussels sprouts, cabbage is one of the most keto friendly vegetables. It adds fiber, and makes dishes both comforting and hearty.
Cabbage has3g net carbsper 1 cup serving.
Keto Cabbage Recipes:
- Sauteed Cabbage
- Keto Cabbage Rolls
- Cabbage Steaks
- Cabbage Soup With Hamburger
- Cabbage Salad
Eggplant
This pretty purple vegetable tastes great on its own, but it also makes a perfect addition to Italian food.
Eggplant has2.3g net carbsper 1 cup serving.
Keto Eggplant Recipes:
- Roasted Eggplant
- Eggplant Lasagna
- Eggplant Pizza
- Sauteed Eggplant
- Eggplant Rollatini
Broccoli
Broccoli is one of the most versatile keto vegetables. It holds up to roasting, soups, stir fry, and more.
Raw broccoli has3.6g net carbs per 1 cup serving. Like many low carb veggies, its volume shrinks down when it cooks, so the same amount of cooked broccoli would have a bit more carbs.
Keto Broccoli Recipes:
- Broccoli Cheese Soup
- Keto Beef And Broccoli
- Keto Quiche
- Roasted Broccoli
- Broccoli Cheese Casserole
Cucumbers
With a fresh, crunchy texture and low carbs, cucumber easily makes it to the keto vegetables list. Use it for refreshing appetizers and sides!
Cucumbers have1.6g net carbsper 1/2 cup serving.
Keto Cucumber Recipes:
- Creamy Cucumber Salad
- Cucumber Subs
- Tomato Cucumber Salad
- Smoked Salmon Bites
- Cucumber Noodles
Mushrooms
Use them to bulk up sauces and soups, in low carb appetizer recipes, or cook them up on their own for a delicious side dish.
Mushrooms have2.2g net carbsper 1 cup serving, but shrink a lot if you cook them.
Keto Mushroom Recipes:
- Roasted Mushrooms Recipe
- Keto Stuffed Mushrooms
- Sauteed Mushrooms
- Stuffed Portobello Mushrooms
- Keto Cream Of Mushroom Soup
Green Beans
While mostbeans are not keto, green beans are keto friendly. Use them for easy sides, and even holiday dishes.
Green beans have4.3g net carbsper 1 cup serving.
Keto Green Bean Recipes:
- Sauteed Green Beans
- Keto Green Bean Casserole
- Roasted Green Beans
- Green Beans Almondine
- Air Fryer Green Beans
Spaghetti Squash
This naturally noodle-y keto vegetable makes a delicious pasta swap, casserole base, or simple side dish. It’s one of my top recommendedketo pasta alternatives. You’ll love its light and neutral flavor, ready to take on the flavor of any sauce you like!
Spaghetti squash has5.5g net carbsper 1 cup serving.
Keto Spaghetti Squash Recipes:
- Baked Spaghetti Squash
- Keto Pad Thai
- Stuffed Spaghetti Squash
- Keto Chicken Soup
- Microwave Spaghetti Squash
Leafy Greens
While exact carb counts vary by variety, all kinds of leafy greens — including spinach, kale, lettuce, arugula, and more — are some of the best vegetables for keto. Salads are an obvious choice, but many greens can be cooked in recipes as well.
Leafy greens range mostly between 0.5-1.2g net carbs per 1 cup serving, though kale is a bit higher at 3.4g net carbsper 1 cup serving.
Keto Recipes Using Leafy Greens:
- Big Mac Salad
- Collard Green Wraps
- Baked Kale Chips
- Wedge Salad
- Creamed Spinach
Pumpkins
Believe it or not, pumpkin is a keto friendly veggie! It works well in sweet and savory dishes, especially during the fall months.
Plain pumpkin puree has6.9g net carbs per 1 cup serving.While this is on the higher side for a keto veggie, pumpkin recipes typically call for between 1/4 and 1 cup pumpkin puree for an entire batch, with many servings included as part of that, so it doesn’t increase carb count much for a single serving.
Keto Pumpkin Recipes:
- Keto Pumpkin Pie
- Creamy Pumpkin Soup
- Keto Pumpkin Muffins
- Keto Pumpkin Roll
- Almond Flour Pumpkin Bread
Select Root Vegetables (In Moderation)
Root vegetables are not strictly keto friendly vegetables, but some of them are low enough in carbs to fit into a ketogenic diet. Just enjoy them only in moderation.
Jicama, rutabaga, and celery root (5.1g net carbs, 8.9 g net carbs, and 11.6g net carbs per 1 cup serving, respectively) make great alternatives to potatoes, which have more than 30 net carbs per cup. Carrots have 8.7g net carbs per cup. On the other hand, radishes have only 2g net carbs per cup and can be enjoyed more freely. Onions have 4.3g net carbs in only 1/2 cup, but this isn’t usually a problem since you wouldn’t eat them plain.
Keto Recipes With Root Veggies:
- Roasted Rutabaga
- Keto French Fries
- Keto Beef Stew
- Radish Salad
- Keto Onion Rings
FREE PRINTABLE: KETO VEGETABLES LIST
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Carbs In Keto Veggies
The keto vegetables list above covers the most popular options, but there are many more to choose from. This chart has the full list, along with the grams of carbs in each one at a glance, so you’ll know the best keto vegetables to eat. (Net carb counts come from the USDA Food Database, and don’t include fiber.)
For an even more complete listing of carbs in vegetables, check the keto food list, which has a printable version as well.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Artichokes | 1/2 cup (84g) | 5.2 |
| Asparagus | 1 cup (134g) | 2.4 |
| Bamboo shoots | 1 cup (151g) | 4.6 |
| Bell peppers | 1 cup (92g) | 3.6 |
| Broccoli | 1 cup (91g) | 3.6 |
| Brussels sprouts | 1 cup (88g) | 4.6 |
| Cabbage | 1 cup (89g) | 3.0 |
| Cauliflower | 1 cup (107g) | 3.2 |
| Celeriac | 1/2 cup (78g) | 5.8 |
| Celery | 1 cup (101g) | 1.4 |
| Chili peppers | 1 pepper (1.4g) | 1 |
| Cucumbers | 1/2 cup (52g) | 1.6 |
| Eggplant | 1 cup (82g) | 2.3 |
| Fennel | 1 cup (87g) | 3.7 |
| Garlic | 1 clove (3g) | 0.9 |
| Green beans | 1 cup (100g) | 4.3 |
| Jalapeno peppers | 1 pepper (14g) | 0.5 |
| Jicama | 1 cup (130g) | 5.1 |
| Kale | 1 cup (67g) | 3.4 |
| Kelp noodles | 4 oz. (113 g) | 2 |
| Leeks | 1/2 cup (45g) | 5.5 |
| Lettuce (various kinds) | 1 cup (47-57g) | 0.5-1.2 |
| Mushrooms | 1 cup (86g) | 2.2 |
| Okra | 1 cup (100g) | 4.3 |
| Onions | 1/2 cup (58g) | 4.3 |
| Poblano peppers | 1 pepper | 1.9 |
| Pickles | 1 large (135g) | 1.9 |
| Pumpkins | 1 cup (116g) | 6.9 |
| Radishes | 1 cup (116g) | 2 |
| Rhubarb | 1 cup (122g) | 2 |
| Rutabagas | 1 cup (140g) | 8.9 |
| Scallions (green onions) | 1 cup (100g) | 4.7 |
| Shallots | 1 cup (10g) | 1.4 |
| Shirataki noodles | 1 cup | 4.7 |
| Snow peas | 1 cup (98g) | 4.9 |
| Spaghetti squash | 1 cup (101g) | 5.5 |
| Spinach | 1 cup (30g) | 0.4 |
| Turnips | 1 cup (130g) | 6.1 |
| Zucchini | 1 cup (113g) | 2.4 |
| Yellow squash | 1 cup (113g) | 2.6 |
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Keto Vegetables Carbs Chart
Veggies To Avoid On Keto
If you’re paying close attention to your carb intake, you won’t be able to enjoy every veggie in the produce section. Take a look at these keto vegetables to avoid and get a better idea of which ones to skip (or enjoy in much smaller amounts). This list also includes beans, pulses, and some fruits used more like keto friendly vegetables.
| Food | Serving size | Net carbs (g) |
|---|---|---|
| Adzuki beans | 1 cup (230g) | 40 |
| Acorn squash | 1 cup (205g) | 20 |
| Arrowroot | 1 cup (120g) | 14.5 |
| Baked beans | 1/2 cup (127g) | 20 |
| Beets | 1 cup (136g) | 9 |
| Black beans | 1/2 cup (86g) | 13 |
| Black eyed peas | 1/2 cup (90g) | 15.5 |
| Broad beans (fava beans) | 1/2 cup (128g) | 11 |
| Butternut squash | 1 cup (205g) | 15 |
| Cannellini beans | 1/2 cup (120g) | 15 |
| Carrots | 1 cup (128g) | 8.7 |
| Cassava (yuca root) | 1 cup (206g) | 75 |
| Corn | 1 cup (149g) | 28 |
| Delicata squash | 1 cup (170g) | 16 |
| Edamame | 1 cup (155g) | 5.7 |
| Fingerling potatoes | 1 cup (170g) | 31 |
| Great northern beans | 1 cup (177g) | 25 |
| Kabocha squash | 1 cup (128g) | 18 |
| Kidney beans | 1/2 cup (90g) | 14 |
| Lima beans | 1/2 cup (94g) | 13 |
| Mung beans | 1/2 cup (101g) | 12 |
| Navy beans | 1/2 cup (91g) | 14 |
| Peas | 1/2 cup (80g) | 16.2 |
| Parsnips | 1/2 cup (78g) | 10.5 |
| Pinto beans | 1/2 cup (86g) | 15 |
| Plantains | 1 cup (139g) | 54 |
| Red potatoes | 1 potato (173g) | 31 |
| Soybeans | 1 cup (172g) | 4 |
| Sweet potatoes | 1 potato (114g) | 20 |
| White potatoes | 1 potato (173g) | 33 |
| Yams | 1 cup (136g) | 32 |
A few surprises and caveats about these veggies to avoid on low carb:
- Carrots are relatively low in carbs compared to other root vegetables. You can enjoy them in moderation as part of a recipe, such as keto carrot cake or keto coleslaw. If you are okay with moderate-carb root veggies such as rutabagas, jicama, and celeriac, you might consider carrot sticks in moderation as well.
- Edamame / soybeans are actually relatively low carb, but should be avoided for clean keto. To learn more about why, read my post about soy sauce substitutes — the same applies to soybeans.
- A few of these veggies are relatively high in carbs, but acceptable in smaller amounts when blended with other veggies. For example, this keto sweet potato casserole actually gets some flavor from butternut squash. Similarly, we have a small amount of peas in spaghetti squash carbonara without raising the carb count too much.
Vegetables To Avoid On KetoPin It For Later!
Mixed Keto Vegetable Recipes
Individual keto friendly vegetables are delicious, but combining lots of different veggies punches up the flavor and the nutrients. Below you’ll find some of the best recipes using keto veggie recipes that use multiple types. Enjoy!
Vegetable Soup
A hearty vegetable soup, brimming with a variety of keto friendly vegetables like cauliflower, green beans, and bell peppers.
Get The Recipe > 216054Keto Vegetables
Oven Roasted Vegetables
This simple recipe is the perfect combination of veggies like broccoli, cauliflower, and bell peppers, deliciously seasoned for a healthy, flavorful side dish.
Get The Recipe > 547144Keto Vegetables
Frittata Recipe
Customize this delicious breakfast dish with keto veggies, meats, and cheese you have on hand.
Get The Recipe > 676805Keto Vegetables
Cauliflower Fried Rice
With all the flavors or classic fried rice, this version is made low carb thanks to my cauliflower swap!
Get The Recipe > 16475Keto Vegetables
Sauteed Vegetables
Whip up a side of the best keto vegetables in just 20 minutes! Plus find out my secret ingredient for maximum flavor 🤫
Get The Recipe > 2572993Keto Vegetables
Broccoli Cauliflower Casserole
Broccoli and cauliflower combined in a creamy, cheesy sauce, and topped with crispy bacon for the ultimate comfort food!
Get The Recipe > 2662036Keto Vegetables
Antipasto Salad
Bursting with Italian flavors, featuring meats, cheeses, olives, and keto veggies, this salad is perfect for a refreshing, hearty meal.
Get The Recipe > 450798Keto Vegetables
Healthy Soup
Packed with low carb vegetables, this soup is flavorful, comforting, and just plain healthy!
Get The Recipe > 1025665Keto Vegetables
Air Fryer Vegetables
Choose whatever keto veggies you have on hand, and make this easy side dish in just 8 minutes!
Get The Recipe > 2586562Keto Vegetables
Stir Fry Vegetables
This easy, healthy vegetable stir fry recipe has endless possibilities, and takes just 10 minutes to whip up.
Get The Recipe > 981617Keto Vegetables
Get The Mashed Cauliflower Recipe
FREE PRINTABLE: KETO VEGETABLES LIST
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10 Easy Keto Vegetable RecipesPin It For Later!
