55 Low-Carb and Keto Vegetable Recipes That Will Have You Reaching for Seconds
Green beans
If you just started following a ketogenic diet, you may be wondering, "What vegetables can I eat on keto?" Even though you need to restrict carbohydrates, that doesn't mean you have to give up your veggies! There are plenty of vegetables you can still enjoy and this handy guide will introduce you to some of the best low-carb and keto vegetables around, plus we share the 55 best keto-friendly vegetable recipes.
Related: What Is the Keto Diet and How Does It Work?
The Health Benefits of Keto Vegetables
A ketogenic diet is a high-fat, moderate-protein and low-carbohydrate diet. When you’re on a ketogenic diet, your body enters a state of ketosis, which is when it uses fat for energy instead of carbs. A ketogenic diet can help you lose weight quickly, and there are many delicious foods you can eat on this diet—including vegetables.
Incorporating keto fruits and vegetables into your diet is a great way to increase your nutrient intake while satisfying your cravings for low-carb, high-fat foods. Keto-friendly vegetables are low in carbs and high in fiber, vitamins, minerals and antioxidants. They also contain essential nutrients like vitamin C, B6, folate, magnesium, potassium, phosphorus, zinc, iron, copper, manganese, calcium, selenium, omega 3 fatty acids and more.
Vegetables to Avoid on a Keto Diet
When people think about the keto diet, they often think about all of the great foods they can eat. However, there are some vegetables that you shouldn't eat. These vegetables are high in carbs and will not help you reach your weight loss goals.
So before getting to what vegetables are good for keto, it's important to know what kind you should avoid. Below are a few of the veggies you'll want to stay away from.
Corn: Corn is one of the most popular vegetables out there but when following the ketogenic diet, corn is to be avoided because it's very high in carbs. Instead try using cauliflower as a replacement.
Butternut squash: Butternut squash contains lots of fiber which makes it filling however this vegetable also has a lot of carbohydrates making it difficult for someone who wants to lose weight. In order to achieve success with the keto diet, use pumpkin instead of butternut squash.
Parsnips: Parsnip aren't keto friendly because they contain too many carbs and are low in protein content. So if you're looking for something that will fill your body up while staying away from carbs, then try radishes instead.
Related: 150+ Delicious, Keto-Approved Foods
What Vegetables are Keto?
Now that you know which ones to avoid, you may be wondering what vegetables are keto friendly.
Some of the best low-carbohydrate vegetables to include in a keto diet are broccoli, cauliflower, asparagus, green beans and mushrooms. These veggies have very few carbohydrates or sugar content, so they’re perfect for adding to your keto meals. You can easily add them as a side dish, or incorporate them into a main dish.
Here's a keto vegetables list with the carb counts for each.
Spinach: 1 cup contains 6 grams of net carb; 2 cups has 12g net carb per serving
Asparagus: 1/2 cup has 4 g net carb; 1 cup has 10g net carb per serving
Broccoli: 1 cup has 8g net carb; 1 stalk has 5g net carb per serving
Cauliflower: 1 cup has 7g net carb; 1 head has 20g net carb per serving
Zucchini: 1 medium zucchini is 3g net carbs; 1 large one is 13g net carbs per serving
Green beans: 1 cup has 9g net carb; 1 bunch has 16g net carb per serving
Spaghetti squash: 1 cup has 8g net carb; 1 medium squash has about 40g net carbs.
Cabbage: 1 cup has 15g net carb; 1 cup shredded cabbage = 25g net carb per serving
Yellow squash: 1 cup has 6g net carb; 1 slice of yellow squash = 18g net carb per serving
Bell pepper: 1 cup has 12g net carb; 1 bell pepper, sliced = 22g net carbs per serving
Now you should have a much better idea for what vegetables you can eat on keto!
Tip: Combine healthy veggies with intermittent fasting to maximize your weight loss. You'll just need to hold off eating breakfast until 12 to 16 hours after dinner finished the night before.
Related: Easy Keto Recipes for Beginners
How to Cook Keto Vegetables
There are many different ways to cook vegetables, and each way can give the vegetables a different flavor. Here are a few ways to cook keto vegetables that will help you stay on track with your keto diet.
Boiling: This is by far one of the easiest methods for cooking vegetables. Simply put them into boiling water or steam them until soft enough to eat. The problem with this method is it takes too long for most people to get through their day. You also have no control over how much liquid they absorb while boiling. They could end up being mushy if not cooked properly.
Steaming: Steaming gives you more control than boiling because you can adjust the amount of time required depending on what kind of vegetable you’re steaming. It also allows you to keep some nutrients in the food as opposed to having all the nutrition boiled out during the process. This means that your veggies will be less likely to become soggy and lose flavor.
Roasting: Roasting veggies is great because it gives them an extra layer of caramelization which adds tons of flavor. It’s easy to do as well since there aren't many steps involved.
Stir-frying: Stir-frying involves a bit more work than roasting, but still isn't that difficult. First you need to cut your vegetable(s) into thin slices and then heat oil on high heat. Once hot, add all the ingredients except salt and pepper. Toss everything around every few minutes until tender.
Grilling: Grilling vegetables can also give them some nice char marks if done right. You just need to make sure they don't burn up too quickly. Start by cutting into pieces first. Then simply grill them over medium heat for about 5 - 10 minutes per side depending on how big/thick they are.
Best Keto Vegetable Recipes
These 55 best keto vegetable recipes include roasted broccoli with Parmesan cheese, roasted cauliflower with garlic and rosemary, pan-seared green beans with bacon and stuffed mushrooms. For more great ideas, check out all the recipes in this collection—you are sure to find one to fit your tastes!
Related: 14 Tips To Eat Keto On A Budget
Helene Dujardin
A creamy broccoli soup with Thai flavors from red curry paste, decadent coconut milk, fresh cilantro, and peanuts. Topped with lots of fun garnishes, this is a terrific lunch or dinner option.
Get The Recipe: Keto Thai Cream of Broccoli Soup
Helene Dujardin
Portobello mushrooms are a perfect replacement for dishes in which bread is used, like this pizza. Top with low-carb veggies, full-fat ricotta, and grated Parmesan cheese.
Get The Recipe: Keto Portobello Mushroom Pizza
iStock
This Green Bean and Mushroom Picadillo recipe is an all time favorite side dish for a holiday feast, and its super easy!
Get The Recipe: Green Bean and Mushroom Picadillo
Low Carb Yum
Green beans almondine is a quick and easy side dish that blends green beans with almonds. It’s a buttery dish that can be easily prepared in fifteen minutes or less.
Get the recipe: Green Beans Almondine
Celebrated Nest
This Zucchini Noodles with Parsley Pesto recipe is served cold, so no cooking involved. The pesto is made with parsley instead of basil which is more common.
Get the recipe: Zucchini Noodle Salad with Parsley-Pistachio Pesto
Low Carb Yum
If you need a healthy dish that is quick to make, these buffalo cauliflower bites are just the thing. They make a tasty side for most meals or a delicious main course all on their own. Don’t forget the ranch!
Get the recipe: Buffalo Cauliflower Bites
Kalyn's Kitchen
This new recipe for Turnip Gratin with Bacon absolutely wowed us when we tested it, and turnips are such a great low-carb vegetable! If you think you don’t like them, try this fun way to cook turnips and you might change your mind!
Get the recipe: Turnip Gratin with Bacon
Low Carb Yum
Only five simple ingredients and less than ten minutes are needed to whip up a delicious cheesy cauliflower rice. It makes a perfect keto meal.
Get the recipe: Cheesy Cauliflower Rice
Kalyn's Kitchen
Easy Stir-Fried Spinach with Garlic and Parmesan is perfect for a low-carb side dish! And this can literally be on the table in minutes!
Get the recipe: Stir-Fried Spinach with Garlic and Parmesan
Low Carb Yum
A mock low-carb potato salad is perfect for all your summer picnics! This keto cauliflower salad has all the taste you love but with just 3 grams net carbs.
Get the recipe: Keto Cauliflower Salad
Divalicious Recipes
Turnip wedges are covered in spice and roasted until crispy. A perfect low-carb side dish to your burger or a healthy snack with a dip.
Get the recipe: Spicy Turnip Wedges
Low Carb Yum
Who needs a crust when you can whip up these delicious zucchini pizza boats instead? Add your favorite toppings for a satisfying meal that’s packed with healthy veggies!
Get the recipe: Zucchini Pizza Boats
Debs Daily Dish
These healthy little radishes take on a life of their own when sautéed with onions in a flavorful basil butter until lightly crisp. You will love this easy, low-carb side dish.
Get the recipe: Sauteed Radishes with Basil Butter
Julie Blanner
Easy Roasted Mushrooms, a flavorful and juicy appetizer or side dish. These garlic mushrooms take just 5 minutes hands on time! Oven roasted mushrooms are low calorie, low-carb, Whole30 and keto approved. Make these with white mushrooms or button mushrooms!
Get the recipe: Roasted Mushrooms
Low Carb Yum
This easy keto roasted cauliflower hummus comes together quickly with tahini, lemon juice, and roasted garlic. It has all the rich flavors of traditional hummus with only a fraction of the carbs!
Get the recipe: Roasted Cauliflower Hummus
Low Carb Yum
Are you looking for a nice, flavorful side dish that can be ready in minutes? These sautéed green beans with white wine, mushrooms, and sun-dried tomatoes are sure to impress!
Get the recipe: Sautéed Green Beans and Mushroom
Dinner Mom
Mexican Street Style Cauliflower is a low-carb alternative to elote in a cup. Both are delicious and addictive side dishes. But, you can enjoy twice as much of the cauliflower version! It's easy to do when you start with a bag of frozen florets!
Get the recipe: Mexican Street Style Cauliflower
Loaded radishes are pan fried in butter, then topped with cheese and chopped onions for a low-carb side dish. It's a great alternative to potatoes and is easy to make too.
Get the recipe: Loaded Radishes
This keto spinach & broccoli cheese casserole is healthy comfort food and makes a tasty low-carb side dish. It’s a creamy and cheesy vegetable casserole that goes great with meaty main dishes and has only 2.6g net carbs!
Get the recipe: Keto Spinach & Broccoli Cheese Casserole
This Keto Spaghetti Squash Casserole with creamy Alfredo sauce is calling all pasta lovers!
Get the recipe: Keto Spaghetti Squash Casserole with Alfredo Sauce
Low Carb Yum
A keto loaded cauliflower casserole recipe that’s a cinch to make. This easy cauliflower bacon cheese casserole is a fantastic side dish for any meal.
Get the recipe: Loaded Cauliflower Casserole
Sautéed Shredded Brussels Sprouts with grated parmesan and topped with a rich, savory balsamic glaze is a healthy and delicious Keto side dish!
Get the recipe: Keto Shredded Brussels Sprouts
Keto Vegetarian Recipes
Eggplant gratin makes a great low-carb side dish with layers of eggplant cooked in marinara sauce and cheese.
Get the recipe: Eggplant Gratin
Simply Stacie
Keto Brussels Sprouts Casserole is cheesy comfort food you can enjoy guilt-free! This delicious casserole is made with tender Brussels Sprouts, bacon and loads of cheese.
Get the recipe: Keto Brussels Sprouts Casserole
Bobbi's Kozy Kitchen
This Herbed Spaghetti Squash with Garlic and Parmesan recipe is Keto friendly, Low-carb, Gluten-free, vegetarian, and a perfect side dish for any protein.
Get the recipe: Herbed Spaghetti Squash with Garlic and Parmesan
Low Carb Yum
For a low-carb alternative to rice that doesn’t involve cauliflower give cabbage rice a try. It’s perfect as a side dish or a healthy meatless meal.
Get the recipe: Cabbage Rice
Debs Daily Dish
Herb Roasted Squash and Zucchini is a healthy side dish that is so easy to put together and is ready to serve in about 30 minutes. The squash and onions are coated in olive oil and seasoned with lots of fresh herbs which gives plenty of flavor to these vegetables.
Get the recipe: Herb Roasted Squash and Zucchini
Low Carb Yum
These easy cabbage steaks are topped with bacon and blue cheese for an irresistible vegetable side dish! They can be grilled, fried, roasted, or cooked however you like.
Get the recipe: Grilled Cabbage Steaks with Blue Cheese and Bacon
Recipes from a Pantry
These Air Fryer Green Beans are the perfect mix of easy, quick and oh so tasty vegetable treat. The beans are cooked in very little low-calorie cooking oil making them a healthier treat. Whip up a batch or two for a snack, dinner side or a lunch bowl filler.
Get the recipe: Easy Air Fryer Green Beans
Low Carb Yum
Stuffed portobello mushrooms with spinach and artichoke are so easy to make! Serve these low-carb stuffed mushrooms as an appetizer or side dish.
Get the recipe: Spinach Artichoke Stuffed Portobello Mushrooms
Low Carb Yum
A touch of lemon makes this asparagus side dish so tasty. It's an easy oven-roasted vegetable side dish that's sure to become a favorite.
Get the recipe: Oven-Roasted Asparagus
Indian Ambrosia
Bhindi Sabzi is an easy, very simple and quick okra stir-fry that requires just 5 ingredients. It is vegan, keto-friendly, gluten-free and can be put on the table in 30 minutes. Also, read about some fail-proof tips for making non-sticky, non-slimy okra. No more sticky bhindi, yay!
Get the recipe: Dry Bhindi Sabzi
Low Carb Yum
No need to refrain from pizza on a gluten-free diet. This low-carb cauliflower pizza crust is delicious. Just add your favorite toppings and bake.
Get the recipe: Cauliflower Pizza Crust
Low Carb Yum
Your friends and family will love this prosciutto wrapped asparagus cream cheese appetizer. It’s a tasty low-carb dish that requires only three ingredients.
Get the recipe: Prosciutto Wrapped Asparagus Cream Cheese
Piping Pot Curry
Air Fryer Kale Chips are the best way to enjoy kale! Homemade crispy kale chips are a delicious, healthy, low calorie snack that can be made in less than 20 minutes. Roasting kale chips in the air fryer is so easy and keeps crispy for days!
Get the recipe: Crispy Air Fryer Kale Chips
Healthy Ambitions
A quick and easy vegetarian dish that can be a side dish or an entre!
Get the recipe: Chipotle Okra with Peppers and Onions
This simple low-carb bacon cheddar broccoli salad is great for a picnic or potluck. The creamy dressing is sweetened with all natural stevia.
Get the recipe: Keto Broccoli Salad
Dinner Mom
Cauliflower Colcannon is a healthy, low-carb twist on an Irish side dish. It's perfect for a St. Patrick's Day menu. But, you'll want to enjoy creamy mashed cauliflower with kale and spring onions all year long when you see how easy it is to make using frozen cauliflower!
Get the recipe: Cauliflower Colcannon
Low Carb Yum
Want to learn how to make perfectly roasted artichoke hearts? Take a look at this recipe! Here is my fresh and delicious take on a classic veggie dish made with lemon and parmesan.
Get the recipe: Oven Roasted Artichoke Hearts
Greedy Gourmet
Fresh and zesty with a little bit of bite, this bok choy stir fry recipe makes for the perfect midweek dinner.
Get the recipe: Bok Choy Stir Fry
You will love these delicious gluten-free keto zucchini fritters. Serve the low-carb patties as an appetizer or a side to complement your meal. They even make a tasty and filling breakfast!
Get the recipe: Keto Zucchini Fritters
Roasted brussels sprouts are a staple side dish in our home. Simply seasoned with olive oil, garlic powder, salt, and pepper, this easy recipe goes great with any main dish!
Get the recipe: Roasted Brussels Sprouts
Roasted radishes are a great alternative as a side dish for people that are on paleo or low-carb diets. Because of their flavor and texture, radishes makes a great replacement for potatoes.
Get the recipe: Roasted Radishes
Hot and sizzling, grilled peppers make the perfect side dish, sandwich and burger topping or base for sauces like tomato sauce. Add olive oil and seasonings to finalize this quick, beginner-level dish. Below we will go over how to grill peppers!
Get the recipe: How to Grill Peppers
Low Carb Yum
Oven roasting is a fast way to cook up fresh vegetables like eggplant and green peppers. This easy oven roasted vegetables recipe is very quick to prepare.
Get the recipe: Easy Oven Roasted Vegetables
Low Carb Yum
This keto coleslaw is made with a creamy, sugar-free dressing for a delicious cabbage salad you can enjoy all summer! Plus, you only need 5 ingredients and about 5 minutes to make it.
Get the recipe: Easy Keto Coleslaw
Masala Herb
Simple flavorful creamy mushrooms prepared in one skillet over the stovetop.
Get the recipe: Creamy Mushrooms Recipe
Low Carb Yum
A paleo-friendly cauliflower rice risotto with mushrooms makes a great low-carb rice substitute. It’s a simple creamy side dish for any keto meal!
Get the recipe: Cauliflower Rice Mushroom Risotto
Low Carb Yum
Keto fries. Is there really such a thing as low-carb french fries? The good news is there are great options like jicama fries that are a great alternative to the real thing!
Get the recipe: Keto Jicama Fries
Housewives of Frederick County
Make these delicious cauliflower fritters instead of corn fritters to save the carbs!
Get the recipe: Cauliflower Fritters with Almond Flour
Low Carb Yum
There are plenty of vegetables other than potatoes to make fries. Discover how easy it is to make your own low-carb zucchini fries with this simple recipe.
Get the recipe: Zucchini Fries
Mom Foodie
Keto friendly broccoli rabe recipe. Low in carbs and calories, but high in nutrients. Great remedy for Keto flu.
Get the recipe: Broccoli Rabe Recipe
Keeping the Peas
This easy Air Fryer Squash recipe is made with zucchini and yellow squash lightly seasoned and tossed in garlic to create a golden brown side dish in minutes!
Get the recipe: Air Fryer Squash: Zucchini and Yellow Squash Recipe
Low Carb Yum
An ultra creamy and cheesy low-carb keto creamed spinach recipe! It’s packed with so much cheesy flavor, even the kids will be asking for seconds!
Get the recipe: Cheesy Low-Carb Creamed Spinach
Low Carb Yum
An easy zucchini au gratin recipe that’s keto friendly and takes just minutes to prepare. It’s a healthier alternative to the high carb potato recipes.
Get the recipe: Zucchini Gratin
Low Carb Yum
Cook up a batch of southern green beans in a skillet in just minutes. This keto-friendly recipe uses bacon, onion, and garlic and only has 4g net carbs!
Get the recipe: Southern Style Green Beans
Low Carb Yum
Here’s an easy-to-make dairy-free and low-carb creamy pumpkin soup topped with bacon bits- perfect for the cooler months! It’s a breeze to prepare this delicious soup using canned pumpkin.
Get the recipe: Easy Pumpkin Soup with Bacon
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