Vegetables are good for you. But if you’re on the ultra-restrictive keto diet—which calls for following a high-fat, low-carb eating plan—you might want to avoid certain higher-carb veggies that could potentially knock you out of ketosis. Once again, while veggies are among the most nutritious things you can eat, there are a few starchy and carbohydrate-dense items that can definitely throw off your keto diet—and in a super small serving, too. Instead, fill up your plate with these keto-friendly vegetables, all of which have few net grams of carbs and bring some brightness to your meal!
That’s right, this orange-hued veggie is allowed on ketosis in moderate amounts. Pumpkin puree is low in carbs and a good source of fiber. It’s a great ingredient for keto-compliant desserts when you want something sweet and satisfying, she says. There are 7 grams of net carbs per ½ cup serving.
This super green is one of the few vegetables that is a good source of protein (3 grams per cup), and it’s also low in carbs and high in other nutrients like vitamins A, C, and K. It’s really versatile—you can use it for omelets, keto air fryer kale chips, salads, soups, and more. It has just 3.4 grams of net carbs per cup.
Use these multi-colored peppers in a variety of ways, like in stir-frys, eggs, and fajitas, or as a dipper for keto spreads. They’re “packed with vitamin C and potassium, which is great for active bodies.” There are 5.9 net grams per half a cup chopped.
Asparagus is a delicious spring vegetable. One cup (180 grams) of cooked asparagus contains 8 grams of carbs, 4 of which are fiber. It’s also a good source of vitamins A, C, and K (9). Asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety.
This summer squash is a perfect substitute if you are wanting pasta but adhering to the keto diet. Spiralize it, and you may not even know the difference—especially if you have a flavor-packed dressing and some meatballs on top. It’s filled with vitamin C, A, and calcium, plus it’s low in carbs. There are just 3 grams of net carbs per 1 medium-sized zucchini.
Cauliflower has a similar nutrition profile to broccoli. It’s also a great cruciferous veggie to choose from when you’re on keto. It has 1.5 grams of net carbs per half a cup. It’s pretty bland in taste, but that’s the beauty of it, as you can adapt it to whatever you are making with the right spices and sauces.
There are many tasty vegetables that can be included on a low-carb diet. Although the ultimate goal is to avoid veggies with a high starch content, it is permissible to consume vegetables that have a slightly higher-carb count.