Keto Diet Guide: Vegetables

Sometimes the Keto diet can be portrayed as a diet that strictly includes only meat and dairy but including vegetables are essential to any healthy and balanced diet. If you’re following a Ketogenic diet, then there is no exception to this. The Ketogenic diet includes consuming low carbs, moderate protein, and high fat. Including fresh greens and vegetables is just as important as following these macronutrient proportions, and eating a variety of foods from within the vegetable food group is also a good idea to help promote healthy nutrition.

Below is my guide on which vegetables you should eat more often and which vegetables are best ate sparingly when following a Ketogenic diet.

Best Options

Spinach

Spinach is full of antioxidants and vitamins and is an excellent source of fiber. It can be eaten raw in dips and salads or cooked in sauces, soups, bakes, or sautéd.

Serving Size: 1 cup | Net carbs: <1

Avocado

We’re in at the age of the avocado and for a valid reason! Avocados are versatile and full of healthy fats which make them a perfect food for the Keto diet. Crack an egg in the pith hole of half an avocado and bake for an easy and delicious breakfast.

Serving Size: 136g | Net carbs: 2

Asparagus

Asparagus is a good source of potassium, low in carbs, and simple to prepare which makes it a great staple of a Ketogenic diet. Simply trim the ends and roast, sauté, or even chop into bite sized pieces for a delicious crunch in salad.

Serving Size: 3.3oz | Net carbs: 2

Celery

Another great source of potassium and fiber, celery is a perfect vegetable to enjoy on the Keto diet. While cooked celery is delicious in soups and stews, raw celery with peanut butter makes a quick, easy, and crunchy Keto snack.

Serving Size: 3.9oz | Net carbs: 2

Green Beans

Green beans are high in fiber, vitamins A, C, and K, and folic acid. They hold up well once cooked which makes them great for easy casseroles and side dishes.

Serving Size: 120g | Net carbs: 2

Mushrooms

Mushrooms are low-calorie with high nutritional value and can be enjoyed raw and cooked. Use the tops and stuff with sautéed vegetables and meat for a delicious baked dish!

Serving Size: 100g | Net carbs: ~2

Bell Pepper

Bell peppers are another great vegetable for the Keto diet. Halfs can be stuffed for a low carb sandwich or baked and topped with cheese for a main dish.

Serving Size: 108g | Net carbs: 3

Cauliflower

Cauliflower is a very versatile vegetable thanks to its mild flavor and rich structure. Cauliflower will take on the robust flavors of any spice or herbs used. It can be prepared in a myriad of ways as a substitute for high-carb foods like rice and mashed potatoes.

Serving Size: 3.5oz | Net carbs: 3

Tomatoes

Tomatoes are often avoided on the Keto diet since sweeter varieties can pack large amounts of carbohydrates. Stick to the vine ripened or Roma varieties for a smaller amount of carbs.

Serving Size: 148oz | Net carbs: 4

Eat Sparingly

Carrots

Although high in fiber, carrots are a naturally sweet vegetable so eat smaller portions or less often when following a Keto diet. Small amounts can be added to soups, stews, chilis without adding too many carbs to through you out of Ketosis.

Serving Size: 128g | Net carbs: 9

Potatoes

One of the highest in carbs vegetables, potatoes should be eaten sparingly on the Keto diet.

Serving Size: 5.3oz | Net carbs: 24

Sweet Potatoes

Sweet potatoes are also high in carbohydrates. Small portions can be added to meals if you have had a very light carb amount in the day.

Serving Size: 4.6oz | Net carbs: 19

Sweet Corn

Corn is another naturally sweet vegetable. Eat sparingly on the Keto diet.

Serving Size: 3.2oz | Net carbs: 16

Onion

Onion can add a lot of flavor to cooked and raw dishes but should be used in small amounts when making Keto meals.

Serving Size: 5.3oz | Net carbs: 9

Nutrient info sourced from the National Food & Drug Administration at www.fda.gov and the United States Department of Agriculture at ndb.nal.usda.gov.